This is a plan to prepare for the 2020 Grand Traverse Skimo Race. The race starts at midnight on Saturday March 28th.
To complete the full plan, the athlete must start training on September 22nd 2019.
This plan is for the mountain athlete or weekend warrior that needs to build their stamina for 40 miles of aerobic travel in the alpine environment. The plan is low to moderate volume starting at 6 hours per week building to a maximum of 12 hours per week of aerobic training. Strength training time is in addition to that volume and should account for an additional 3-4 hours of training each week.
Before starting this plan, we expect the athlete to have trained regularly for several months. There is likely not enough volume in this plan for those that want to win but it will provide enough volume for a generally fit athlete to complete the race within the time cutoffs.
The training plan contains 3, 4-Week Blocks of Base building with every 4th week being a deload week.
The base periods are followed by two, 4-Week Build/Consolidation Periods that put a stronger emphasis on Zone 3 training with a focus on uphill travel.
Finally there is a 4 week Peak phase that contains higher volume and quality before a 3 week taper leading into the event. The taper weeks drop volume leaving time for high quality work and maintenance going into the race day.
The strength training sessions are built around traditional weightlifting activities focused on the 5 basic movements (Squat, Hinge, Push, Pull, Weighted Carry) and Abs. A selection of exercises to do each week are available at www.savageendurance.com along with demonstration videos and technique tips.
Training Load By Week
Average Weekly Training Hours: 07:55