Period Three of Training for Cross-Country Skiing

Welcome to period three of training for cross-country skiing.

We are now switching over from our foundational base period to building on that foundation with a mix of both increased volume and intensity. We will now be training more hours and starting to do some Level 4 and ski specific intensity. This is the time we start doing the hard work that will lead to better performances in the winter.

New work outs this period are: we have a race or time trial to test our fitness in Week 1 and in weeks 2 and 4 we will introduce moosehoofs into our training routine. Here is a video of various dryland ski imitation: https://www.ski-tv.no/langrennsteknikk-ep-9-barmark from ski-TV in Norway. (Ski walking without poles, moosehoofs [elghufs in Norwegian], and bounding) You will see moosehoofs at 1:00 into the video. Moosehoofs are often described as lazy bounding. You will notice the skier is using a nice upright athletic body position with a relatively quite upper body and some bouncing going on in the legs leading to both feet off the ground, but not full explosion as we will see later in the video when the skier starts to do full on bounding. Also notice how the arms set the tempo and with moosehoofs the hands do not push past the hip on the follow through, which they may do with the more explosive bounding. Notice the loose hips that are rotating. Finally, notice the foot landing flat in front of the body and pushing off a straight leg and the toe in the back, just as we would in skiing rather than using running motions.

Again, if you need to adjust the layout of either your days of the week or the weeks of your period, feel free to adjust.

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Do a baseline check whether you do an uphill run or an uphill roller ski time trial as well as maybe some double pole test or a general strength test.

But the question you always have to ask yourself, “Is the training making you better?” If not, then you need to think about how I’m going to personalize my training to do so.

So don’t just follow the training blindly. Every four to eight weeks, do some sort of a check to see if you’re actually improving in your ski training. So this is a great time of the year to first start with a baseline test to see if you’re improving in your strength, improving in your technique as well as your aerobic fitness whether an uphill run or a roller ski time trial uphill.

Intensity, we start to focus a little bit more on adding in some what we call level four or max VO2 intensity. It is something that you can sustain for about 12 minutes. So it’s pretty hard and maybe think about as you introduce level four training, that it’s more of like a 10-kilometer distance pace. It’s little bit more conservative than just going all out what you would pace for a 15 or 12 or 15-minute time trial.

As it comes to distance training, over distance type training becomes more and more important. What does that mean? It depends on what your level of training is. That could be anywhere from two hours all the way up to six hours in duration for a single event. Think about doing these primarily on foot, meaning running or roller skiing. So maybe do one-third run, one-third classic, one-third skate. That’s a good opportunity to really build into moving, into a trend of more ski-specific activities.

Volume increases. As volume increases, be really conservative on the amount of intensity that you’re doing. Recovery is extremely important. Sleep well. Eat well and think about eating well before you train because that’s the first step in your training. Eat to train, not the other way around.

Most important at this time of the year also is to remain hydrated. Build fluids into every single workout that you’re doing. If it’s under an hour to an hour and a half, water is sufficient. But make sure you’re getting a sport drink if you’re doing anything longer. Make sure you’re getting in electrolytes, salts, so that you can replace and replenish.

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Each period, we will end with this advice since it is so important:

As you are planning your weeks and evaluating your training, also give some thought to how you are using the training plan. It is written to be a blueprint and a guide for your training, and is not written knowing in advance what conflicts you may have with training in any given week.

Many weeks can be done as scheduled. However, if you have to swap days or weeks out on account of your non training life, with good planning that can be done with great success provided you are giving thought to the swapping. For example, let’s say you have a week at work where you are going to have heavy time demands and stress and the schedule says it is the third week of the period, which is our big week, you may be best holding off on the third week and swapping it with week 4 our easy week to recover, and then also maybe make a small adjustment in week one of the following period. You can also swap out days on account of life outside of your training plan, just remember as you do that it is ideal to follow a pattern of hard followed by easy for the pattern of days.

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