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XCS Pre-Season Intermediate BW 8 week 8-10 hrs/week

Author

Marjaana Rakai

All plans by this Coach

Length

8 Weeks

Plan Specs

winter sports beginner intermediate hr based tss based strength

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Plan Description

This training plan is for you who want to get prepared for the upcoming Cross Country (Nordic) Skiing season. You could start this plan on October 1 if your area gets snow around mid-November. This plan has a strength program you can do at home without any equipment or outside in a park.

Monday is a day off but you can change the recovery day for either Sunday (that way you can enjoy your Sunday with Family&Friends) and start the training week on Monday. OR take Thursday off which means on Monday you would do Tuesday's workout, Tuesday you would do Wednesday's workout etc.

You need to be able to run for 60 mins to start this plan and be prepared to train about 5 up to 10 hrs per week. You are familiar with some strength training and Nordic pole walking.

Depending on your current location and weather, there is room for cross-training in the plan and is marked as "optional mode". If the snow conditions don't allow skiing, change those days either Nordic pole walking or roller skiing if possible.

This is an 8-week program with a focus on strengthening muscles used in Nordic Skiing, building up your aerobic base and adding some effective interval training elements for time-crunched weekend warriors!

Weeks 1& 2 focus on strength and general aerobic base building. Getting started safely but efficiently.
Weeks 3&4&5 you will see more Nordic Walking which prepares your skiing muscles for what's to come. Two strength sessions are in the plan to continuing to strengthen the muscles for the season. At this time of the year getting outside may not be that appealing so the plan offers other methods of aerobic base building. You can change swim and run for a bike, or Nordic walking if that is more in your fancy house, just keep the intensity similar as prescribed.
Week 6: HOPEFULLY by now you are able to get on the snow! The plan shows 3 ski session, which you can change to any other aerobic training method depending on your snow situation. IF you are lucky enough to ski, keep the intensity low. I know, it is hard as you are eager to ski!

Week 7&8: Week 7 is the hardest week of the plan. Keep the intensity low on the aerobic sessions. It is important you allow time for your body to absorb the training by going slow on slow days, so you can go hard on the hard days! Tuesday and Saturday are your hardest days- Go Strong!

Week 8 back off the intensity and time to help your body absorb the hard work you did in week 7.

Remember, this plan depends on your creativity as the conditions at this time of the year may change radically and quickly. Be careful on the ice and darkness!

I challenge you to add a mobility&stretching habit either in the am before work or before bedtime to aid in recovery.

Get ready for the season feeling strong and prepared!
If you have any questions about the plan, please don't hesitate to ask by emailing me: besisufit@gmail.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:05 hrs 2:00 hrs
1:46 hrs 1:00 hrs
1:51 hrs 1:20 hrs
—— ——
0:52 hrs 1:15 hrs
Workouts Per Week Weekly Average Longest Workout
3:05 hrs 2:00 hrs
1:46 hrs 1:00 hrs
1:51 hrs 1:20 hrs
—— ——
0:52 hrs 1:15 hrs

Training Load By Week


Marjaana Rakai

Be Sisu Fit Inc.

Marjaana believes as an endurance athlete, you need to be able to move better and the roadmap is via deliberate strength and mobility training. All endurance athletes benefit from not only moving better but building stronger muscles to withstand the repetitive movements during our day-to-day training and achieve efficiency to maximize our capacity.
Her services include endurance, strength and nutritional guidance which complement each other so that you can perform at your best!

Sample Day 1

0:45:00
45TSS
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Sample Day 1

0:05:00
Lunge Matrix & Leg Swings

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 2

1:00:00
30TSS
X-country Ski PreSeason BW 1

Please find the instructions and the program attached

Sample Day 2

0:30:00
20TSS
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 3

1:00:00
49.3TSS
Nordic Walking HILL repeats

Hill repeats! After warmin up, on a hill, briskly walk up the hill (run if your HR doesnt hit the 85% of your max) for 3 minutes. jog easy down and repeat.

Sample Day 5

1:00:00
30TSS
X-country Ski PreSeason BW 1

Please find the instructions and the program attached

Sample Day 5

1:30:00
106.7TSS
Nordic Walking Trails

Warm up with light walking, then increase effort for an 1 hr where you run flats and downhills and walk briskly all uphills.

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