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 16 week pre-season training plan for the intermediate and competitive 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 7-10 hours per week or 450-500hrs annually.
This PRE-SEASON training plan is supposed to be performed after competing the ‹‹BASE›› training plan, typically in the autumn. It has similar focus, with emphasis on volume and distance training on weekends and shorter sessions on weekdays.
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.
✅ This plan includes:
🔹16 weeks of structured training
🔹FTP test on ski erg to find your threshold heart rate
🔹Structured workout with targeted heart rate zones.
🔹Specific workout targeting the demands of long skiing events
🔹Training intensity guide
🔹Nutrition guide
🔹Coach support on e-mail
📋Plan structure:
🔹3 week build followed by 1 recovery / adaptation week.
🔹5-6 training days
🔹Weekly volume 7-11hrs
HEART RATE ZONES
i1 - 55-72% of maximal HR - easy endurance
i2 - 72-82% of maximal HR - endurance
i3 - 82-87% of maximal HR - LT1
i4 - 87-92% of maximal HR - LT2
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, LT2 or FTP.
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