Period Twelve of Training for Cross-Country Skiing

 

Welcome to period twelve of training for cross-country skiing, – the month of March.

This time of the year, end of the season, we’re out of time. Most of the competition season is behind us. But we’re still having some targeted events. By all means, keep racing during this time. Find those selective opportunities to actually find races, find events.

When it comes to distance training, take advantage of the opportunity. This is a time of year when we have a lot of challenging type of snow conditions. Target those challenging snow conditions. This is a great opportunity to get better on our skis.

What that means is if it’s above zero Celsius or 32 Fahrenheit, don’t hesitate to put Klister on your skis. Embrace that opportunity and go out there and learn how to ski in tricky conditions. This will make you a better skier for next year, for this year, and for the rest of your career. So take advantage of that.

Also find those opportunities. It’s a time when the ground can freeze up and get a little bit faster. Don’t hesitate to work on your downhill competition and downhill skills as well. Get out on alpine skis. Get out on cross-country skis. But do a lot of different sliding sport activities, so that you’re improving your efficiency for the upcoming year. But not only the upcoming year, these last key competitions.

The month of March is also a great time to just go out for some enjoyable spring skis, either hitting up morning crust for a cruise or going for a fun in the sun pleasurable afternoon slush ski using some skins. Have fun enjoying winter’s last gasps.

What ever you are up to, keep training for another 4-6 weeks before taking some downtime to recover from the year of training.

Thoughts on tapering and peaking

There are many approaches to peaking for the big race. Personally, I think it is better to keep it simple and not go searching for the “secret”. My approach to “peaking” or “tapering” is not to do some secret voodoo style major adjustments to an athlete’s training plan. It is more about continuing to train consistently and work on the little details to be at your best – eating right, sleeping well, promoting recovery, reducing outside stresses, etc. The adjustment for me is to make sure to focus a bit more on rest and recovery leading into the big race(s).

A volume drop to about 80-90% of a normal small/recovery week in the week or 10 days prior to the big day is also in order, unless past experience tells you that you need to continue to do regular small weeks of training to not feel stale.

I also like to do prescribe some intensity workouts that are a bit shorter in duration with a slightly higher skiing velocity than goal race pace and plenty of rest. This should have an athlete feeling technically good at speed, may be even finding a new gear for your tool box, in the week or 2 before the big race and help an athlete feel sharp and confident.

More than finding the best ever secret intensity session before your big race to perform some magic, I think it is important to feel confident you have prepared well for the last year (or months if you got a late start) and you can come in with a little swagger from the preparation you have done.

If you haven’t done the proper preparation work in the weeks, months and years leading up to the event, there is no rabbit to pull out of the hat from the training or nutrition standpoint in the last days before the event. The best you might be able to do is invest in upgrading to some top of the line well fitting skis, poles or boots a few weeks out and then hoping your race waxer knocks it out of the park with your wax job – both risks that are better off avoided by good consistent preparation.

For more on tapering, go to https://cxcacademy.wordpress.com/tag/tapering/

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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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