300 hours is my start point (base). We will discuss in further posts and in group meetings strategies to increase hours yet remain faithful to the overall objective- which is to ski races in the MN Skinnyski series.
Activities
Overdistance- L1 transitioning to L2 by the end of summer. Saturday pole hikes of 2.0 to 3.5 hours
Speed- pick-ups, not intervals. 10-20 seconds in any workout, several times/wk.
Strength- general (at my age- physical therapy for my rehab of the year) or specific strength (roller skiing and pole hiking).
Plyometrics- explosiveness drills
Roller skiing- easiest option for technique and specific strength. Key goal is to start early enough to be able to do L2 overdistance workouts in the fall.
Level 1- easy continuous pace, able to carry on a conversation easily
Level 2- still able to converse most of the time, natural intervals without pushing it
Level 3- 10k pace continuous, working hard and focused
Level 4- 1k sprint interval, goal is near max over designated period.
Through experience I have found that 300 hours is the minimum I need to be able to have expectations in races above just completion. The core of my current ski training regimen is the Saturday WAM-xc group 2-3.5 hours. Thursday Sisu year round, technique and specific strength/ speed 1.5 hours. Depending on the objective of the month I can work in a longer targeted workout on Sunday, and 1-2 shorter sessions during the week.
Period | Hours | Focus | L3/L4 | Strength/Plyo |
Base endurance 1 | ||||
4/25- | 21 | L1-2 natural intervals, 1short L3 interval/wk | 3/1 | 6/2 |
5/23- 6/19 | 23 | Technique (balance), strength, volume | 4/1 | 8/2 |
Base endurance 2 | ||||
6/18- 7/17 | 24 | Increase volume L2, longer L3 intervals | 5/1 | 6/2 |
7/18- 8/14 | 30 | Good base volume with specific strength (roller skiing) | 6/2 | 4/1 |
8/15- 9/11 | 22 | More roller skiing- specific strength/ intervals. | 4/1 | 4/1 |
Pre-competition | ||||
9/12- 10/9 | 25 | Rebuild hours/ pole hiking intervals and roller skiing | 3/2 | 4/1 |
10/10- 11/6 | 21 | Decrease hours, peak L4 | 2/6 | 4/1 |
11/7- 12/4 | 28 | Increase volume and intensity | 2/6 | 4/0 |
12/5- | 20 | On snow, decrease intensity, focus on technique and speed | 3/4 | 4/0 |
Competition | ||||
20 | Racing, rest, speed, think ahead | 1-2/ 3-6 | 4/0 | |
01/30- 02/26 | 20 | 0/3 | 0/0 | |
Recovery phase | ||||
March | 23 | Skiing for fun and | ||
April | 23 | recovery |
