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XCS Build (Aug-Oct) 7 weeks 4-8hrs/week

Author

Marjaana Rakai, MSc Sports Science, Sports Nutrition Specialist, NASM PT

All plans by this Coach

Length

7 Weeks

Plan Description

Hey, if you followed my summer program, this is a continuation from that program, building your fitness towards next winter (even corona virus cannot stop winter from coming, yay!)

Even if you didn't follow the summer plan, you can safely start with this plan. Make sure to have a recovery week as the week 7 and then start over from week 1.

This program is for skiers who have 4-8 hrs per week available, mostly during the weekend to build general fitness during the summer. This program is 7 weeks long, and you can re-use this program from August to end of October (even November depending where you live).

You will increase the training load progressively for 3 weeks, then recovery for week 4. If you feel like you need a recovery week after two weeks, feel free to do that, then start from week 2 again followed by week 3 and recovery week again after that. You can add more load by adding weekly volume, never more than 5-10%, or intensity by adding interval sets/shorten recovery time. Remember this is for base training and the emphasis is on building a solid aerobic base. Please add strides (short 80-100m buildups of running/spinning on a bike, up to 90% of your top speed to prevent that you lose top speed during this base building phase) 3-6 during your warm ups.

If you do roller skiing, you can always opt to do that instead of biking. If you do not MTB or road bike, you can do running or Nordic walking. This is a flexible plan, so stay flexible and adjust to what you have available. Some of the cross-country specific workouts are totally doable at gym/inside if you can stay flexible. For example, roller skiing at gym environment: Do warm up as run/bike/elliptical, then jump on the ski-erg machine for double poling efforts and cool down at run/bike/elliptical again.

The strength training program is a bodyweight workout and requires no equipment. You can easily make it more intensive by reducing rest breaks, and alter each exercise. There are videos linked to each exercise in case you don't know how to perform them. Make sure you understand the workout before you do it the first time.
If you don't have weights, you can fill up a back bag and use that as load.

Personalized strength program and sports nutrition advice also available, just send an email!​

Join the private Facebook group here: https://www.facebook.com/groups/welovenordicskiing


Ready? Let's get started today!
When you purchase the plan, please do it with an email so that I can send you personalized email.

As always, you can always ask me if any questions by email: besisufit@gmail.com

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
XC-Ski x3
03:23:00 01:50:00
MTB x1
01:02:00 02:00:00
Day Off x1
—— ——
X-Train x1
00:26:00 00:45:00
Strength x1
00:39:00 00:45:00
Run x1
00:41:00 01:10:00
Workouts Per Week Weekly Average Longest Workout
XC-Ski
03:23:00 01:50:00
MTB
01:02:00 02:00:00
Day Off
—— ——
X-Train
00:26:00 00:45:00
Strength
00:39:00 00:45:00
Run
00:41:00 01:10:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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!


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

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