Period Eight of Training for Cross Country Skiing

Period Covered: OCTOBER-NOVEMBER

We’re discussing period eight of cross-country ski training. One thing I want to focus on is multi-sport activities. A lot of times, athletes are not just a one-sport individuals, but involved in a couple of different sports.

Our general feedback and philosophy on multi-sport is that having two complementary sports is a great opportunity. Maybe it’s running and skiing or biking and skiing. This is great.

We often find that if you’re competitive, more than two competition seasons are really difficult to actually execute well. The reason why, if you go to a three-competition period of – maybe you’re trying to compete in summer, in fall and in winter. The challenge there is finding adequate recovery and adequate amount of time to fully prepare for each or any of those sports.

So we definitely support a multi-sport activity where you may have two competition seasons. But more than two if you really want to be competitive becomes difficult to both prepare and compete well.

With that being said, as we’re here – right on the cusp of a competition season, basically mid of October all the way into November, is really focused on this competitive season and the reason why I wanted to bring up multi-sport is if you just came off of, for example a running season, one of the things you really want to do is focus on the things you haven’t been doing. OK?

If you’re a runner and you’ve been running, you’ve got plenty of level four training in. But what have you maintained in the upper body? So a lot of the exercises and activities, if you’re multi-sport and coming off of a competitive fall is thinking about, “What haven’t I done? Have I not done enough upper body double pulling?” Then you really need to focus your attention on those sorts of things. Then in that scenario, do more level three training. If you’re purely training for cross-country skiing, then your intensity will purely be based primarily off of level four intervals, bounding, roller skiing, those sorts of activities.

If you’re in either scenario, select the type of terrain appropriate for cross-country skiing, meaning hillier terrain. We really want to focus more of our intensity work on the ups and downs and focusing on how do we get better.

On our distance type training, our endurance training, we’re really starting to focus on efficiency of training. We’re getting on snow hopefully. Whether we’re finding man-made snow loops or we’re getting ourselves into a camp scenario, find those opportunities to get on snow and focus on efficiency of training.

Again, polarized training is really important here. Once we get on snow, that’s an added stress. Make sure your easy days are easy. But they’re easy and you’re skiing with really good, proficient movement. You’re trying to learn how to ski and move faster at a lower intensity.

Strength training maintains stable, really focusing on more complex type strength where we’re actually introducing not only max and not only velocity, but the combination of both in a very ski-specific movement, more single-leg activities and movements that we’re doing specific for the sport.

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