Suggested training Week of March 7th
We are into the final stretch. You want to dial down the volume but continue to incorporate some speed work.
Monday:
Warm-up 10 minutes on skis/rollerskis. Do a specific strength workout incorporating double pole, single stick and lock-load drills. 2 sets of each with a @45 seconds spent on each with rest in between. Finish with 15 minutes of easy skiing.
No snow: Do a 45 minute run and incorporate specific strength with chair dips and or bands if you have them.
Tuesday:
Warm-up for 10 minutes on skis/rollerskis. Do 5 2-minute intervals at just below race pace with full recovery in-between. Cool down for 20 minutes.
No snow: Warm-up run of 10 minutes. light active stretch. If you have a moderate grade hill do some level 3 bounding (30-45 seconds), with 3 minutes of running in between bounds. A total of 4 bounds.
Wednesday:
Easy ski with 5-6 quick (10 second) accelerations. Total time on skis/roller skis 60 minutes.
No snow: An easy 45-60 minute run. Do a handful accelerations of no longer than 90 seconds. Stretch.
Thursday:
Ski Prep and packing!
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Suggested training Week of March 1st
Note : If you are doing J2’s and EHSC then you should follow the J2 recommendations
For many of you this will be a roller-ski/running week. So again be creative and stay focused!
Monday:
J2/EHSC: warm-up 10 minutes on skis/rollerskis. Do a specific strength workout incorporating double pole, single stick and lock-load drills. 3 sets of each with a @45 seconds spent on each with rest in between. Finish with 15 minutes of easy skiing.
No snow: Do a 45 minute run and incorporate specific strength with chair dips and or bands if you have them.
Tuesday:
J2’s: Warm-up for 10 minutes on skis/rollerskis. Do 5 2-minute intervals at just below race pace with full recovery in-between. Cool down for 20 minutes.
EHSC: Warm-up for 10 minutes on skis/rollerskis. Do 4 5-minute intervals at just below race pace with full recovery in-between. Cool down for 20 minutes.
No snow: Warm-up run of 10 minutes. light active stretch. If you have a moderate grade hill do some level 3 bounding (30-45 seconds), with 3 minutes of running in between bounds. A total of 8 bounds.
Wednesday:
J2’s: Easy ski with 5-6 quick (10 second) accelerations. Total time on skis/roller skis 60 minutes.
EHSC: Distance day; 90 minutes of level 2 on skis / rollerskis. Again focus on good technique.
No snow: A long(60-75 miutes) easy run, if you have indoor exercise equipment that you typically use that would work as well, but split it up into 20 minute sessions and incorporate some general strength exercises. (Push-ups , situps, planks , etc)
Thursday:
J2: Ski Prep and packing!
EHSC: Skis/ Rollerskis. Set-up a faux race for yourself. Do a good warm-up, get to your start line and do race pace for 12-15 minutes. Cool down about 30 minutes.
note: If you attended MOC on Tuesday, You can replace this with a level 3 workout of 60 minutes.
No Snow: A fartlek run of varying intensity, level 2, 3 and 4. Keep the level 4 segments very short (less than 30 seconds) Total run time 45-60 minutes.
Friday:
J2’s Happy racing!
EHSC: Easy Distance day 60-90 minutes on skis / roller skis
No Snow: Easy run of 45-60 minutes.
Saturday:
Stay tuned for team practice news…..
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Suggested Training for the week of February 22nd:
Monday: An easy day after a weekend of racing. Do 60 minutes of classic or skate. Focus on solid technique at very low speeds.
No snow: Easy run of 45 minutes, stretch and mini core session (crunches, dips, push-ups, etc)
Tuesday: Another relatively easy day prior to the Meet of Champions or Intervals tomorrow. Do 30-45 minutes with 4-5 30 second accelerations while maintaining your best technique!
No snow: Do a level 2 run with 4-5 pick-ups of 30-45 seconds. Total run time should be 45 minutes.
Wednesday: Meet of Champions or Intervals. Intervals they should be 4 by 4 minutes at race pace with full recovery in between. Warm-up and cool down of 10-15 minutes.
No snow: 10-minute warm-up run; 5 3-minute intervals at lactate threshold (below race pace) with full recovery. 15 minute cool down and stretch.
This should be done in varying terrain.
Thursday: Easy distance of 60 –90 minutes. Split the time between classic and skate! Again focus on technique at low speeds. Do some no pole skiing in easy terrain.
No snow: 45-60 minutes at level 2.
Friday: Rest Day
Saturday or Sunday: Go somewhere new to ski or someplace you haven’t been in awhile. Do an over-distance workout of 90 to 120 minutes. Enjoy, bring a snack, ……
2 weeks to EHSC keep up the good work…..
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Training for the week of February14th:
Sunday: Easy distance ski (level 2) 1 1/2 –2 hours. You can divide this into skate and classic if you like. Remember to focus on one or two element of technique during these sessions.
Monday: (Classic ) Today is specific strength day. 60 minutes of level 2 skiing with 3sets of (double pole- single stick and lock & load). Choose an area appropriate to each, relatively flat for single stick and flat to gradual uphill for double pole/lock and load.
Each segment should be 30-45 seconds in duration.
Tuesday: (Classic) 75 minutes at level 2-3.
Wednesday: (Skate/classic) Today is and interval day. Warm-up for15 minutes. Do 5 2-minute intervals in varying terrain at just below race pace (sub lactate threshold). There should be approximately 4-5 minutes rest between each interval.
Thursday: (Skate) Easy ski of 60 minutes with 5 15 second “fast as possibles”.
Friday: Rest day. Prep your skis for the weekend races!
Saturday/ Sunday: Eastern Cup races
