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Cross - Country Skiing - Build- Shoulder Season Plan -No Snow

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Cross - Country Skiing - Build- Shoulder Season Plan -No Snow

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Marjaana Rakai, MSc Sports Sciences, PT NASM, Sports Nutrition Diploma

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Are the Dark Months Ruining Your Fitness?
Here's a plan that you can repeat until you get back on skis. I know in several places in the northern hemisphere, winter lets us wait for her. Snow, rain, ice, rain, snow, rain, ice - Repeat. And it is dark and cold.
It can be a real buzz killer.
I get it. November and December are excellent opportunities to really work on your strength at home.

**Structure**

With this program, you get two at-home workouts specific to nordic skiing.

You will do two higher intensity workouts and rest is easy maintaining your aerobic base (instead of losing it doing nothing). You will get instructions on how you can change the workout forms so that you can keep working on your fitness instead of losing the hard-gained summer and early fall fitness.


**When to start?**

This is a 4-week program. Start it when the sleet and darkness get you hunkering inside. :D


There is no better time than today.

You may want to start this program on the first day of your menstrual cycle and adjust the program so that the recovery week falls around your period. So for example, if your cycle is 28 days, you will keep the training load increasing until 5-7 days before your periods, then ease off (recover) right before and perhaps a couple of days into your periods, depending on whether you have bad cramps or not. If no symptoms of PMS or cramps, then no need to have periodized recovery week right before the periods. It is individual, and I can help you figure this out with you. Just email to get started!

**What is included with this plan?**


Training program via TrainingPeaks app (Basic Athlete Account included) and/or our own strength training App

Weekly notes - mental training advice - sports nutrition advice - recovery advice

Strength training program

Training intensity zones for you

Email access to coach Marjaana

Access to our private Facebook group https://www.facebook.com/groups/besisufit

**AdOns**

Personalized nutrition & hydration nutrition plans at additional cost.

Personalized Strength Training Program based on movement analysis and strength assessment at additional cost, including a specialized strength training app with video instructions! Contact me for more deets!

**Support**

This is a "self-coached" plan, meaning that I will be not coaching you and commenting on your training, however, you will have access to me via email and/or our private Facebook group, where you can ask questions, and share your wins and struggles!


Keep at it, you've got this! If you have any questions at all, please feel free to pop me an email.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
01:34:00 01:00:00
XC-Ski x2
01:39:00 01:18:00
Day Off x2
—— ——
Run x1
00:46:00 01:02:00
Bike x1
00:49:00 01:15:00
Workouts Per Week Weekly Average Longest Workout
Strength
01:34:00 01:00:00
XC-Ski
01:39:00 01:18:00
Day Off
—— ——
Run
00:46:00 01:02:00
Bike
00:49:00 01:15:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Marjaana Rakai

Be Sisu Fit Inc.

Marjaana Rakai, MSc Sports Sciences, NASM Personal Trainer, GGS Women's Coaching Specialist, Triathlon Canada Community Trained Coach, Sports Nutrition Specialist is a lifelong athlete in track&field, Cross-Country Skiing and Triathlon, Sports Science Geek, Mother of three and an expatriate of Finnish descent since 1998.
Marjaana is the founder of Be Sisu Fit Inc. and Tired Mom Runs. In the heart of her coaching is serving the athlete, keeping health in the forefront of it all.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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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