2011-12 Training Plan

This training plan was adapted from one developed for the SISU masters year round group in 2010-11, and is based on a training volume of 300 hours.
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- 5/22/11	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- 1/1/12	20	On snow, decrease intensity, focus on technique and speed	3/4	4/0
		Competition
01/2-01/29	20	Racing, rest, speed, think ahead	1-2/ 3-6	4/0
01/30- 02/26	20	COLL, Mora, Birkie- stay healthy	0/3	0/0
		Recovery phase
March	23	Skiing for fun and
April	23	recovery