Birkie 50K Skate 2020 X-Country Skiing 16 week intermediate

Author

Marjaana Rakai MSc Sports Sciences, NASM PT, Sports Nutrition Diploma

All plans by this Coach

Length

17 Weeks

Typical Week

1 Day Off, 1 Run, 1 Strength, 4 XC-Ski, 1 Other

Longest Workout

3:00 hrs

Plan Specs

winter sports beginner intermediate advanced masters multi day hr based tss based strength

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Summary

This plan starts early November and prepares an intermediate skier to American Birkie held in Wisconsin on February 22, 2020. If you purchase the plan post-November 4, follow the plan from the date of purchase.

As weather conditions may be unpredictable, you will need to be creative and flexible and choose an alternative mode on days that you cannot go roller skiing/nordic walking or skiing.

This plan has 5-10 hrs of training hours and you should be comfortable in continuously skate skiing at least 90 minutes at the start of the program in November. X-country specific strength training follows the program throughout up until the Birkie. Also, ski specific strength is on the program as either skiing without poles or double poling. You will also do ski drills weekly. Different modes of interval training follow the program throughout.

This plan is based on both Heart Rate and Rate of Perceived Effort, and the workouts are built using both.
Here is how HR zones and RPE correlate:
Rating Descriptor Zones %of Hrmax
0 Rest 1 60-72
1 Very, Very Easy
2 Easy 1
3 Moderate 2 72-82
4 Somewhat Hard 2
5 Hard 3 82-87
6 3
7 Very Hard 4 87-92
8 4
9 5 92-97
10 Maximal 5

If you happen to miss a workout, please do not try to make up, simply move on to next workout.

Please if you any concerns or questions about the workouts and how to possibly change them, please do not hesitate to contact besisufit@gmail.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:11
Training Load By Week
Average Weekly Training Hours: 07:11
Average Weekly Breakdown

Marjaana Rakai

Be Sisu Fit Inc.

Be Sisu Fit coaching services offer comprehensive endurance coaching for runners and skiers implementing current science-backed practices. Central to our coaching plans stand strength training, sports nutrition guidance in addition to endurance coaching. We coach female athletes with their physiology, not against it and have developed female-specific endurance training plans.

Back to Plan Details

Sample Day 1

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

Please find the instructions and the program attached

Sample Day 1

0:30:00
40TSS
50% in HRZ2

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 2

0:50:00
55TSS
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.

Sample Day 4

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

Please find the instructions and the program attached

Sample Day 5

1:05:00
60.8TSS
Roller Ski Double Pole

WU 10-15 minutes easy classic or skate roller ski in Zone 1-2. Perform 20-40 minute continuous double pole roller ski in Zone 2-3. Finish with 10 minutes of easy roller skiing in Zone 1.

Sample Day 6

1:00:00
70TSS
50% in HRZ2

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 8

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

Please find the instructions and the program attached

Birkie 50K Skate 2020 X-Country Skiing 16 week intermediate

$145.00 - Buy Now