⛷️Target athlete
With many years of experience as a long distance skier and coaching long distance skiers and Team Ramudden. I have selected my go to sessions and designed this 8 week training plan for the intermediate athlete, starting in field 1-3 at Vasaloppet or similar events. So you can be as prepared as possible for this main event. You should be comfortable training 8-12 hours per week or 450-500hrs annually. The plan is tailored toward double poling, but it can be used for classic as well. You will need access to HR monitor and know your intensity zones. This plan uses the Norwegian intensity zone model, if you use different zones, read this Intensity article about the Norwegian intensity zones or it is comparable to other zone models. Having access to a Ski erg is useful but not necessary but having access to snow is strongly recommended to have a successful outcome.
🔹Starting field 1-5.
🔹You should be comfortable training ~6hours per week.
🔹The training plan is tailored towards double poling
✅ This plan includes
🔹8 weeks of structured training
🔹Structured workout with targeted heart rate zones.
🔹Access to technique library
🔹Specific workout targeting the demands of Birkebeinerrennet
🔹Strength training including instruction videos
🔹Information guides regarding equipment and nutrition for race day.
🔹Coach support on e-mail (jonatan@engdahlcoaching.com)
📋Plan structure:
🔹4 week cycle, 3 week build 1 week recovery / adaptation week
🔹2 week peak
🔹5-6 training days
🔹Weekly volume 5-8hrs
🔹Clear target zones per session using the Norwegian intensity scale model
i1 - 55-72% of maximal HR - easy endurance
i2 - 72-82% of maximal HR - endurance
i3 - 82-87% of maximal HR - tempo / low threshold
i4 - 87-92% of maximal HR - high threshold
i5 - 92-100% of maximal HR - VO2max effort
- If you don't know your maximal heart rate, the transition between i3-i4 is considered to be the upper boundary of your lactate threshold or LT2.
📅 Ideal start:
🔹8 weeks before Vasaloppet, mid to late January. Around week 3
Im a certified endurance coach with a masters in exercise physiology. Former national level cross country skier from Sweden. Currently coaching Olympic and world championship athletes and former coach for the professional long distance team Team Ramudden.
I bring my expertise with working with elite athletes to you so you can also achieve your skiing goals
For 1:1 coaching, visit www.engdahlcoaching.com