Training History When Planning Training

It is very important to consider your training history when planning training. Training adaptations take time – weeks to months to years.

The easiest way to monitor and plan training according to ones training history is by tracking volume.

  • Training volume shouldn’t increase by more than 15%.
  • Raising your training volume or intensity too rapidly will produce a short positive spike in fitness followed by a long-term decrease in fitness, injury or over-training.
  • If last year you trained 300 hours, aim for at most 345 hours this year. If you trained an average of 10 hours a week during the fall last year, then aim for an average of 11 or 11.5 this fall. If you don’t know how many hours you trained in the past, try to recall how many times a week you trained, approximate duration and at what intensity.

Ultimately, through planning as we outline it here, you should be able to get more out of the time and energy you invest in training. Therefore, for most skiers, increasing the quantity of training becomes less important then improving the quality of training.


Source: SkiPost – Cross Country Ski Source

16-Week Birkie Training Plan with TrainingPeaks

Available through TrainingPeaks, the American Birkebeiner training plan builds from early November, and concludes on the Birkie, February 24th, 2018.

Log your workouts, plan and analyze your training.
Accessible on iPhone, Android, or the web.

 


We’ve come up with a training plan to meet the needs of anyone who puts a premium on Birkie Fever.

The plan is designed for multi-sport master and citizen skiers interested in participating in the American Birkebeiner and other marathon events.


COACHES’ NOTES

Complementing each workout are coaches’ notes that provide tips, encouragement, advice and other additional suggestions to consider implementing during your training.


Current CXC Academy members, take 50% off your purchase. Message support@cxcacademy.com for a promo code.

PURCHASE TRAINING PLAN

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Building Double Pole Capacity with Erik Bjornsen

by Jason Albert, fasterskier.com

The 26-year-old Washington native was named to the U.S. Ski Team six years ago, and since then he’s made his way from the development or “D” team ranks to the big leagues — spending the bulk of each winter racing overseas in Europe on the World Cup.

Bjornsen shared the following double-pole-centric workout:

  • Solo, high-focus, double-pole distance session

Find suitable terrain and timing: “I choose the terrain based on how hard I want the workout to be. I try to fit this workout in mid-week between intervals sessions,” he wrote in an email. “The point is to get the biggest benefit without fatiguing the body too much.

“Most often I head up Campbell airstrip road. It’s a five-mile-long road, with a majority of the terrain measuring out at a gentle 5% incline,” Bjornsen continued. “There’s one steeper climb in the middle that’s about 500 meters long. For this workout, I go out and back twice.”

Warmup: 15-minute easy Level 1 (roller)ski to the start.

Go-time: Typically takes him 1 hour and 20 minutes to do the 5-mile section twice.

“The steep 500-meter section is VERY hard to double pole — that portion of the road is something you would for sure stride in a race. During this workout, I try to spend an hour at L2 [Level 2] and end up bumping up to L3 [Level 3] only when double poling up that steep segment (2 X 5min in L3). I like having the two short but demanding double pole sections in this workout.”

The important part of this training session is not the 2 x 5-minute L3 sections, it’s the time before and after that L3 effort. You have to figure out how to get the muscles to recover from the hill while still double poling and determine what gear/tempo to use while still applying power efficiently — and recover at the same time.

Cool down: 15-minute easy ski home.

 


NOTES:

  • The idea is to work specifically on double pole and upper body strength. You get an opportunity to work on all gears, from long double pole to very quick choppy double pole up the steep section.

 

  • You can gain a lot from just focusing on two intensity sessions a week. This is a way I find I’m able to gain quite a bit from specific double pole training. But ideally, you don’t fatigue the body so much that it takes energy away from the true intensity sessions.

 

Teammates Eric Packer (l) and Erik Bjornsen enjoy a clear day for training on Eagle Glacier near Girdwood, Alaska (Photo: Reese Hanneman)

 

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Come Ski North America

The American Birkebeiner & the Gatineau Loppet invite every Worldloppet skier to travel to North America and ski the two Worldloppet races.

Come Ski North America! This is the invitation from the American Birkebeiner & the Gatineau Loppet, our two Worldloppet races in North America. The Gatineau Loppet will take place on the weekend around the 17th of February and the Birkie one weekend later. So there is plenty of time to travel from Hayward to Gatineau.
 


The Future of Cross-Country Skiing and Proposals how to Streamline the Competition Program

Pierre Mignerey, FIS Cross-Country Race Director gave an interview to www.xc-ski.de about the future of Cross-Country Skiing and proposals how to streamline the competition programme.

Pierre, there are rumours that there will be major changes to the competition formats after this season. First of all, who drew up these proposals and what was the motivation for thinking about changing the competition formats?

First of all, this is not a new topic. The Cross-Country family has been discussing race formats for a few years now. The world is constantly changing and every human activity needs to adapt. Cross-Country Skiing like all the other sports needs to take into consideration the expectations of all the stakeholders and it is now time for us to make some decisions. We can not only speak for ever.

That being said I don’t know if there will be any changes and how far we will go. At the moment there is a proposal on the table as the basis for future discussions and evaluations. In any case there will not be any “revolution”. Our goal is to streamline and simplify our race program. We want to use our traditions as a base and to make Cross-Country Skiing as attractive as possible for all the key stakeholders (fans, TV viewers, television, sponsors), as well for kids and young skiers.

To answer your question, the current proposal was drawn up by a small group of FIS and FIS Marketing Agency staff after discussions with many different stakeholders over the last two years.

One suggestion is to remove the skiathlon from the programme at major events and replace it with a 30/15km pursuit start. The pursuit event would be based on the results from the individual 10/15km competitions. Isn’t this a step backwards if you cut one of the most innovative formats from recent years?

I don’t think that this is a step backwards and I don’t think that this is the right question. Our proposal is based on a variety of analysis, concrete facts and as much as possible on impartial arguments. It is definitely not easy, sometimes even painful to remove a format from the programme. But at the same time it is necessary. If we want to change our sport, we cannot always create new formats, implement new distances, new elements in our World Cup calendar. We are convinced that Cross-Country Skiing must be easy to understand for the largest possible audience.

What are the special reasons for thinking about cutting the skiathlon?

We have tried to look at the plus & minus for each format and our conclusion is that in the case of Skiathlon the balance tilts more on the minus side. Skiathlon was introduced to bring both techniques together in one race and to create lead changes, race drama after the ski exchange. The concept is good but it doesn’t really work and for the most part of the skiathlon has become nothing more than a Mass Start with a ski exchange in the middle of the race.

Skiathlon is very demanding in terms of infrastructure, courses, stadium and snow: we need two separate course systems, a wide and long stadium and pit boxes. The consequences are that only a few venues can properly organise this format and that we have huge technical requirements, which are used only for one race format.

Skiathlon is also demanding in terms of skiing equipment and waxing with some expensive consequences for skiers and teams: specific equipment, more wax, more testing and more staff. This is probably even a bigger problem at the junior and COC level.
At the World Cup level we have to also mention the extensive TV production costs generated by the necessity of having 2 separate course systems, we need to have more TV cameras, more manpower, etc.

Additionally, this format is properly working only once a year at the WSC or OWG. Skiathlon doesn’t really fit in the World Cup program and we strongly believe that the title events should be the base of the World Cup program with the exception of the 30-50km. Skiathlon is also almost not used anymore at lower level such as COC or national competitions.

So to summarize there is a long list of “minus” for this format and it is pretty clear that the “price/quality” ratio is not high enough to maintain skiathlon in our race programme. In a world more and more focused on sustainability and cost control we believe that it is important to take into consideration also the environmental and financial aspects.

A second major break could be the cut of classic sprints. What are the considerations behind this possible step?

There are several arguments behind this proposal, which is based on detailed analysis.

First of all, we strongly believe that Cross-Country Skiing needs to be, and can be more attractive for kids and young athletes. Today there are a lot of attractive formats such as XCX (Cross-Country Cross) organised for the kids in many countries. But what we have been missing is the link between these formats and competitions at the top level. We need a better connection between what kids do, what they can see on TV and what their stars are doing. We all know the power of YouTube, social media and TV pictures. Some people would like to introduce the XCX as a new format.

From our point of view it makes more sense to integrate some technical elements in our existing sprint competitions. We are not speaking here about artificial elements. We would like to play more with the terrain, with waves, banked curves or even small jumps. Obviously it is almost impossible to implement these elements in classic technique.

In addition, the evolution of classic technique is each year creating challenges in sprint competitions. On the World Cup level we still have a few good sprint classic courses but what about competitions at the lower level, for kids and youth? It has become more and more difficult to guarantee fair competitions. One of our main principles is that Cross-Country Skiing must not become a sport where the Jury decides the final result.

It is also a fact that sprint courses are basically designed around a stadium with 1 or 2 uphills. It is a challenge to find proper climbs not far away from our stadiums. The consequence is that classic sprints will be more and more only double poling with running on skis. Is it really where we want to go? Is it the best way to promote the coexistence of both techniques and especially of diagonal technique? We don’t think so.

Finally, we believe that in terms of idea of a sprint means speed. And when you want to go fast, you are using the fastest possible technique and that’s skating.

Isn’t this the beginning of the end of classic technique?

We strongly believe that having two techniques is a part of our DNA and that our race programme should include both techniques. But I’m convinced that the best possible way to preserve and promote the diagonal technique but also as a consequence for the classic technique is to concentrate our efforts on the most favourable formats and the most favourable venues. Maybe less classic technique but higher quality will be much more efficient than a dogmatic 50-50% rule in all formats and/or all seasons, all competition levels.

If one day we need to stop competing in classic technique, I don’t think that it will be right to say that the beginning of the end was when we have decided to race sprints only in free technique.
Yes, we are facing some challenges with classic technique. I think the correct description would be the disappearance of diagonal technique, but we need to choose a pragmatic approach without dogma.

Proposal three is the introduction of a mixed team sprint. Does this mean that you cut a medal event (if there’s only one team sprint and not for both sexes separate) at the Olympics?

The opportunity to replace the team sprint per gender with a mixed team sprint needs further evaluation.
Yes, the Cross-Country discipline would lose one medal event at Olympics and World Championships, however, our athletes will not lose anything. Each individual athlete would still have the same potential number of medals.

The biggest challenge would be on the World Cup level. Having only one relatively short event on competition day would create challenges for the organizers and their financial income. One competition means less income. One race means also a shorter entertainment platform for the spectators on site.

On the other hand, mixed team events have become very popular and might help more nations to participate and have good results. As you know, having more nations participating and competitive at the highest level is one of the key goals for the future.

The decision must take all these aspects into consideration but if we collectively believe that our discipline will have a benefit with a mixed team sprint, I don’t think that we should be afraid to lose a medal.

When will the proposals be decided and who is involved in the decision?

The current proposal will serve as the base for further discussions during the upcoming winter. We also need to discuss it with the International Olympic Committee and the World Ski Championships rights holder and other stakeholders. Then we will see what should be adjusted and how flexible we can be and then establish a final proposal for the next FIS Congress. Implementation of any potential changes would take some time. Nothing will be immediate.

2018 Masters World Cup

REGISTRATION IS NOW OPEN!

The Loppet Foundation is thrilled to host the 2018 Masters World Cup, taking place January 19 – 26, 2018 in Minneapolis, Minnesota. The World Cup event is open to men and women skiers of all abilities who are 30 years of age and older (as of December 31, 2017).

More than 1,000 racers from over two dozen countries will come to compete in up to three individual events, choosing between skate or classic. There is also a relay competition midweek.

Since 1980, the Masters World Cup has been the annual championship of the best Masters skiers from around the word. In 2017 the event was held in Klosters (CHE) and in 2019, Beitostolen (NOR) is the official host. We look forward to seeing you this January in Minnesota!

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SkiErg Intervals with Sadie Bjornsen

by FasterSkier

If you have a lower-body injury, be it acute or chronic, training for cross-country skiing can be frustrating: there are so many activities which must be cut back if you are trying to protect a knee, ankle, or foot.

Luckily, there are good training options available, especially if you have access to a double-pole machine like an Ercolina or a Concept2 SkiErg.

 

Sadie Bjornsen, of APU and the U.S. Ski Team, during a SkiErg interval workout at her home in Anchorage, Alaska. (Courtesy photo)

 

“I use the SkiErg a lot because I fight with feet injuries, and it is a safe escape from ski boots or shoes,” U.S. Ski Team and APU skier Sadie Bjornsen wrote in an email.

Last season, Bjornsen won World Championships bronze in the team sprint with Jessie Diggins. This season, she is back to battling heel spurs. That’s why she has been putting in time on the SkiErg she has at her house, but she sees other benefits to these types of workouts as well.

“The SkiErg can also be really helpful on rainy days, super cold days in the winter, or just days that you want to rock out to some tunes indoors and avoid traffic on the roads,” Bjornsen explained. “It is an easy workout to get the most ‘bang for your buck’ if you have a short amount of time, which I also really like. There is no wasted time tucking on downhills, or coasting across the flats. Instead, you are on power mode from the start to the finish.”

And as numerous research studies have recently shown, double-poling ability and upper-body strength are more and more becoming great predictors of overall ski performance, even in freestyle races.

“I like to do a little intensity in my SkiErg workouts because it helps keep it fun and fresh, and I also think it really helps to build my upper body strength,” Bjornsen wrote. “Our sport has become really upper-body driven, so I feel like I can never get too much upper-body workouts!”

With that in mind, she shared a recent interval workout she did on the SkiErg — it’s bread and butter for Bjornsen. “I like to try to do this workout at least once a week all through the summer, and sometimes more if I am going through a period of struggle with my heel spurs,” she wrote.

It aims for an hour of total workout time.

 


THE START: “I start my workout with a fifteen-minute warm up. During this time, I often shut my eyes, and visualize skiing. This helps bring in true ski form, and feel my movements, rather than just fall into a ‘SkiErg-specific technique.’”

 

GETTING SPEEDY: “During this time, I will do some little ten-second increases in power to warm up my back and arms, and get ready to go hard.”

 

THE WORKOUT: “After fifteen minutes, I begin the workout known as 30-30’s. This means 30 seconds of intervals followed by 30 seconds of recovery, then repeat for 30 minutes. What may feel easy at first, quickly catches up after 10 minutes, so I always start this workout more conservative than feels appropriate.”

 

KEEPING IT GOING: “After about five minutes of 30 seconds on, 30 seconds off, I start to see a common number of watts I am exerting during the 30 seconds. This is where I set a goal. Maybe it’s 190 watts I am hitting, I want to continue to reach that level or more for the next 25 minutes of this workout. This becomes increasingly hard around 20 minutes, and requires a certain amount of mental power. The 30 seconds of rest begins to pass too quickly, and I find myself becoming really focused in my own little world… forgetting where I am (maybe a garage, maybe a gym).”

 

FINISHING UP: “By the end of 30 minutes of 30-30’s, I am pretty worked, and feel like I have just done a race out on the snow. This is when I bring myself back to my surroundings, and finish with a fifteen minute easy warm down to help flush my arms out.”

 

FINAL THOUGHTS: “Not only does this one hour pass really fast, but it is a really focused workout that feels like it truly helps build specific power. I always make sure I finish this workout with a little five minute walk. This helps flush all my muscles, but also helps make sure my back goes back to moving naturally after a pretty intense workout.”