XCS Build (Aug-Oct) 6 weeks 4-8hrs/week
Marjaana RakaiAll plans by this Coach
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 6 weeks long, and you can re-use this program from August to end of October (even November depending where you live.
Every week you will follow a pattern: Monday off, then three days of training, Friday off or easy workout, then two longer aerobic workouts Saturday and Sunday. 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).
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 felxible. 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 (I will tell you how on the workout sheet). 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 backbag and use that as load.
This plan is available for a low price AND you can use it again and again. I've even included instructions on how to make it more difficult as you get fitter.
Ready? Let's get started today!
As always, you can always ask me if any questions by email: email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:53 hrs||1:50 hrs|
|1:12 hrs||2:00 hrs|
Day Off x1
|0:30 hrs||0:45 hrs|
|0:37 hrs||0:45 hrs|
|0:39 hrs||1:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:53 hrs||1:50 hrs|
||1:12 hrs||2:00 hrs|
||0:30 hrs||0:45 hrs|
||0:37 hrs||0:45 hrs|
||0:39 hrs||1:10 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor