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50 km (e.g. American Birkebeiner "Birkie") Marathon Nordic XC Ski Beginner/Intermediate 12 Weeks

Author

Joe Bergantine

All plans by this Coach

Length

12 Weeks

Plan Specs

winter sports beginner intermediate hr based strength

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Plan Description

A Nordic ("XC", "X-country", "cross country") skate or classic skiing training plan for racing a marathon nordic skiing event such as the American Birkebeiner 50km Worldloppet race (the "Birkie") or the Yellowstone Rendezvous 50km. This is a 12-week training plan with a focus on strengthening muscles used in nordic skiing, building up your aerobic base and adding some effective interval training elements.

This is a training plan for someone who can ski at an easy pace for two hours to begin. The average training week is 9.5 hours and ranges from 8-12.5. Every fourth week is a recovery week to allow your body to recover from the hard work you've done in the previous three weeks and reap the benefits of that fitness build. These de-loading weeks, and the interim rest days, are as important as the work days, if not more so. Take your rest days as seriously as your workouts.

The strength training portion of the plan is of beginner level and assumes you will be starting out at the first phase of a strength training program, the Anatomical Adaptation phase, but have experience with the basic free weight movement patterns of push, pull, squat, hinge, and press. It assumes you have access to free weights including dumbbells, kettlebells, and/or barbells, and a knowledge of how to use them safely and with good technique. If you're ever in doubt, ask a certified Fitness Trainer or Strength and Conditioning Specialist.

This training program references heart rate zones for prescribing intensity. This plan utilizes a sport-specific threshold test early on in the training plan to determine your own unique values. Most heart rate monitors will allow you to set customized zone information. Consult the manufacturer's information if you have questions about your unique device.

It is important to remember that this training plan is just a guide, to listen to your body and see how you perform. Consultations, customized training plans, and full-service coaching available at http://coaching.bergantine.com.

Questions? Email me at joe.bergantine@gmail.com.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:52 hrs 5:00 hrs
2:25 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:52 hrs 5:00 hrs
2:25 hrs 1:00 hrs
—— ——

Training Load By Week


Joe Bergantine

Joe Bergantine is an IRONMAN Certified Coach, USAC Cycling Coach, certified Yoga Instructor, and NSCA certified CSCS Strength and Conditioning Specialist. Coaching cyclists, mountain bikers and triathletes competing in sprint to full-distance triathlon (including Ironman 70.3 and Ironman 140.6) and gran fondo / cyclosportive, marathon mountain bike, and cyclocross (CX). Providing mentoring, guidance, and structure to help get others into, and succeed at, competitive adult sport participation.

Sample Day 1

1:00:00
Strength

Download the 50km Marathon Nordic Strength Plan Excel document (click on the paper clip icon in the upper right). This will be your guide for strength training through the course of this plan. Note there are 2 sheets in the file.

Sample Day 2

1:00:00
Technique

Pick one or two ski techniques or movements to work on. Warm up for at least 15 minutes, moving from an easy to conversational pace (that is, a pace at which you can carry on a long conversation without catching your breath) and try and keep your pace conversational as much as possible, going easy up hills.

Sample Day 3

1:00:00
Strength

See attachment from first session.

Sample Day 4

1:00:00
Technique

Pick one or two ski techniques or movements to work on. Warm up for at least 15 minutes, moving from an easy to conversational pace (that is, a pace at which you can carry on a long conversation without catching your breath) and try and keep your pace conversational as much as possible, going easy up hills.

Sample Day 5

1:00:00
Aerobic

The goal of this workout is to build aerobic capacity, to go for a long, long time. Warm up for 15-20 minutes building from an easy to a conversational pace and then try to stay there as much as possible, dialing it back on hills and focusing on technique and efficiency.

Sample Day 5

1:00:00
Strength

See attachment from first session.

Sample Day 6

2:00:00
Aerobic

The goal of this workout is to build aerobic capacity, to go for a long, long time. Warm up for 15-20 minutes building from an easy to a conversational pace and then try to stay there as much as possible, dialing it back on hills and focusing on technique and efficiency.

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