In Season X-Country Beginner 8 week 3-5 hrs/week

Author

Marjaana Rakai, MSc Sports Sciences, PT NASM

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 1 Custom, 1 Strength, 4 XC-Ski

Longest Workout

1:40 hrs

Plan Specs

winter sports beginner masters weightloss tss based strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This is a beginner level plan to Nordic Classic Skiing.
A typical week in this plan is organized in the following fashion:

Saturday & Sunday are On-Snow days, with one technical ski and one longer, low intensity aerobic ski session.
Monday: recovery day
Tuesday: either On-Snow Strength Based session / or Strength (home/gym) session
Wednesday: Higher Aerobic Session either on snow or alternative (treadmill or road running/bike/stationary bike/elliptical)
Thursday: Recovery
Friday: Easy aerobic On-Snow or strength training at home /trx
Total hours: 3.5-5.5 hours per week. Totally doable for most people with work, kids, life commitments!

Every third week will be your recovery week: use this time to take care of yourself, book a massage, make sure you sleep well, foam roll your muscles every day and enjoy your body's fantastic way of getting fitter and stronger while you are taking it easier! We will be back training hard the following week!

The first couple of weeks of skiing will be focusing on the technical aspects and strengthing muscle groups in Classic Skiing. Please keep the intensity down.
As you progress the intensity will go up. When doing intervals, remember to work hard and recover easy. Meaning after the hard work is done, recovery effort should be kept nice and easy. Let your heart rate drop. Once completed all 8 weeks, you can repeat weeks 6,7 and 8. Just keep the recovery week as recovery, making sure you are taking good care of your body and get rest so you can charge again the week after!

If you have any questions, please let me know besisufit@gmail.com
Happy Trails!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:52
Training Load By Week
Average Weekly Training Hours: 04:52
Average Weekly Breakdown

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!

Back to Plan Details

Sample Day 1

0:40:00
20TSS
Mobility & Runner's Strength vol 1

Active Stretches
1. Hip flexor stretch 20 x 20
2. Hamstrings stretch 20 reps /leg
3. Adductor stretch 10x2secs

Balance drills
1. One leg standing balance 20sec
2. One leg running balance 20sec
3. Single leg: Draw alphabets with your toes

Mobility
1. Cross Iron
2. Sitting drops side-to-side

Strength"
1. Split squat 2x10
2. Hip Thruster 3x10
3. Straight leg dead lift 2x10
4. Mountain Climbers 2x20

Sample Day 2

1:00:00
40TSS
TRX Xski FB

Aim to build up to 3 sets
Repeat Each exercise x10 unless otherwise instructed

1: low row
2: triceps extensions
3:single leg squat suspended
4: crunch & inverted pike
5: single leg lunge suspended
6: inverted row
7: crunch to push ups
8: long arm pull
9: reverse lunge &jump
10: side lunge
11: ice skaters

If you do not have TRX then do the attached XCS at home strength workout.

Sample Day 3

0:45:00
40TSS
Aerobic Intervals

Classic WU 10-20 minutes Zone 1 skiing, with some drills. Perform 1 X 10 minutes @ Zone 3 with 5 minutes Zone 1 recovery between. Focus on proper form during intervals. CD 10-15 minutes Zone 1.

Sample Day 6

0:45:00
45TSS
Ski Drills

Proper technique and good balance are key elements for XC skiing. Perform 4-6 different drills (balance: gliding loooooooooong on downhills,no poles skiing, figure 8s, quick tempo changes), concentrating on staying aerobic and using good form on each drill.

Sample Day 7

0:45:00
45TSS
Base Classic Ski

Classic ski base fitness workout. Don't worry about pace, just use good technique and stay in Zones 1-2.

Zones: If you don't know your heart rate zones, then use Rate of Perceived Effort:
Rating Descriptor Zones %of Hrmax
0 Rest HR zone 1 60-72
1 Very, Very Easy 1
2 Easy 1
3 Moderate HR Zone 2 72-82
4 Somewhat Hard 2
5 Hard HR Zone 3 82-87
6 3
7 Very Hard HR Zone 4 87-92
8 4
9 Heart Rate Zone 5 92-97
10 Maximal 5

Sample Day 8

0:40:00
20TSS
Mobility & Runner's Strength vol 1

Active Stretches
1. Hip flexor stretch 20 x 20
2. Hamstrings stretch 20 reps /leg
3. Adductor stretch 10x2secs

Balance drills
1. One leg standing balance 20sec
2. One leg running balance 20sec
3. Single leg: Draw alphabets with your toes

Mobility
1. Cross Iron
2. Sitting drops side-to-side

Strength"
1. Split squat 2x10
2. Hip Thruster 3x10
3. Straight leg dead lift 2x10
4. Mountain Climbers 2x20

Sample Day 9

0:46:00
42.3TSS
Double Poling Focus Copy

After a short warm up (include a 3-4 quick ups of 1 minutes or so) 2 x 10 minutes of double poling with 3 minute rest interval *keep skiing normal. Allow your heart rate to increase during double poling.
Beginning skiers, keep the double poling to flat terrain, intermediate and advanced, include lots of hills. Easy cool down skiing normally.

In Season X-Country Beginner 8 week 3-5 hrs/week

$72.00 - Buy Now