U.S. Ski Team Development Coach, Bryan Fish breaks down the steps athletes should go through at the beginning of a new training season, as well as how to gradually get back into training after spring.
Welcome to a new year of cross-country ski training. Before you start anything, I recommend going and getting a general screening that would include both a clearing from your doctor as well as going through a blood screening and a functional movement screening.
That will help outline and understand what your unique limitations may be so that you can safely train through the whole year.
As we start the new year, the first thing we really want to focus on is setting a good baseline and what that means. After you do your testing and get a good establishment of what your limitations are – go back and start from scratch. That means basic functional movement, focusing on general strength, doing activities that are broad-based without weight, really making sure that the body is reset for the next year.
General endurance training is really important. You still may have snow in your community. If so, take advantage of this opportunity so that you can go out and ski and continue to improve your technique. If not, focus on general activities such as running, biking, going for hikes, going for paddles, those sorts of things. Make sure you not only reset the body but also reset the mind so that you’re ready to do specific training in the future.
As it comes to recovery, this is a real important time to focus on a great deal of recovery. That does not however mean that you don’t do any strength or any intensity. At no point of the year do you want to do zero of any type of training. You just want to reduce.
So again, strength should be very functional, no weight, lots of activities, intensity. Maybe do it every couple of weeks just to keep a baseline so that all that intensity that you’ve built up from the year before and the season you just came off of is still developed and continued on into your next year.
Related Post: Training Periods for Cross-Country Skiers