Welcome to period nine of training for cross-country skiing.
These 4 weeks we will transition into the racing season. Our early races are meant to be a preparation for our important races later in the year. Doing some shorter races to help us feel better skiing faster would be good. Also, note that we have two holiday weeks. We have shifted our big week for the month forward one week and out of the normal 3rd-week position.
Think about your recovery modalities: very active things like stretching immediately after your training and competitions as well as making sure you’re taking in fuel immediately after skiing, but most importantly immediately after your intensity work, – both the races as well as intensity intervals.
Taking fluid as well as some protein and carbohydrate, bananas, electrolytes, sports drinks, peanut butter sandwich. Whatever it may be, get some food in you immediately after, and then within 2 to 2.5 hours after your training, make sure you’re getting in a full meal.
You also really have to look at personalizing your training. You have to ask yourself, “What are the most important competitions of the season?” These most important competitions of the season might be right now or they might be in the next two periods. That makes a big difference as far as how you address and how you target your training.
Enjoy the holidays and get fired up for winter!
We are, at last, in the heart of ski-season and hoping mother nature will support us with consistently good snow. The strength-training sessions for this phase are, again, meant to be short; the goal is to continue building strength and maintaining a comfortable, healthy range of motion. These two elements are key to maximizing your performance potential while minimizing your injury risk.
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.