Cross - Country Skiing - Build 2 - Beginner / Intermediate

Hey Lovely! 
So you've finished your Base Summer, and first Build program, and are ready to move on to Build 2. Awesome! This one is for you! 
This training plan is for beginning and intermediate skiers who want to get prepared for the upcoming Cross Country (Nordic) Skiing season. You have 6-9 hours available for training, and longer training days during the weekends. This is a typical shoulder season program (8 weeks) where you need to stay flexible in terms of what modality of training you use- highly depending on your location and weather conditions! 
This is an 8-week program with a focus on strengthening muscles used in Nordic Skiing, building up your aerobic base and adding some effective interval training elements for time-crunched weekend warriors!
 
**Structure**

Monday is a day off but you can change the recovery day for either Sunday (that way you can enjoy your Sunday with Family & Friends) and start the training week on Monday. OR take Thursday off which means on Monday you would do Tuesday's workout, Tuesday you would do Wednesday's workout etc.

You need to be able to run for 60 mins to start this plan and be prepared to train for about 5 up to 10 hrs per week. You are familiar with some strength training and Nordic pole walking.

Depending on your current location and weather, there is room for cross-training in the plan and is marked as "optional mode". If the snow conditions don't allow skiing, change those days to either Nordic pole walking or roller skiing if possible.



Weeks 1 & 2 focus on strength and general aerobic base building. Getting started safely but efficiently.
In weeks 3 & 4 & 5 you will see more Nordic Walking which prepares your skiing muscles for what's to come. Two strength sessions are in the plan to continue to strengthen the muscles for the season. At this time of the year getting outside may not be that appealing so the plan offers other methods of aerobic base building. You can change swim and run for a bike, or Nordic walking if that is more in your fancy house, just keep the intensity similar as prescribed.
Week 6: HOPEFULLY by now you are able to get on the snow! The plan shows 3 ski sessions, which you can change to any other aerobic training method depending on your snow situation. IF you are lucky enough to ski, keep the intensity low. I know, it is hard as you are eager to ski!

Week 7 & 8: Week 7 is the hardest week of the plan. Keep the intensity low on the aerobic sessions. It is important you allow time for your body to absorb the training by going slow on slow days, so you can go hard on the hard days! Tuesday and Saturday are your hardest days- Go Strong!

Week 8 back off the intensity and time to help your body absorb the hard work you did in week 7.

Remember, this plan depends on your creativity as the conditions at this time of the year may change radically and quickly. Be careful on the ice and darkness!

I challenge you to add a mobility & stretching habit either in the am before work or before bedtime to aid in recovery.
If the snow conditions don't allow skiing, change those days to either Nordic pole walking or roller skiing if possible.
Intensity: This training plan also teaches you to gauge the training intensity by the Rate of Perceived Effort (scale 1-10). Why? You may not have a GPS watch or Heart Rate data and even if you do, it is beneficial to be able to run by feel in such cases as Watch malfunction, it's too dark to see the watch, you doubt your ability if your day-to-day Heart Rate happens to be a bit higher in a race, etc. All because I want you to learn to listen to your body and work with it!

**When to start?**

There is no better time than today.
 You could start this plan on October 1 if your area gets snow around mid-November. This plan has a strength program you can do at home without any equipment or outside in a park.
You may want to start this program on the first day of your menstrual cycle and adjust the program so that the recovery week falls around your period. So for example, if your cycle is 28 days, you will keep the training load increasing until 5-7 days before your periods, then ease off (recover) right before and perhaps a couple of days into your periods, depending on whether you have bad cramps or not. If no symptoms of PMS or cramps, then no need to have periodized recovery week right before the periods. It is individual, and I can help you figure this out with you. Just email to get started!

**What is included with this plan?**


Training program via TrainingPeaks app and/or our own strength training App

Weekly notes - mental training advice - sports nutrition advice - recovery advice

Strength training program

Training intensity zones for you

Email access to coach Marjaana

Access to our private Facebook group

**AdOns**

Personalized nutrition & hydration nutrition plans at additional cost.

Personalized Strength Training Program based on movement analysis and strength assessment at additional cost, including a specialized strength training app with video instructions! Contact me for more deets!


**Support**

This is a "self-coached" plan, meaning that I will be not coaching you and commenting on your training, however, you will have access to me via email and/or our private Facebook group, where you can ask questions, and share your wins and struggles! Once you purchase the plan, you can request access to the FB group.


**How does it all work? **


Once the payment has been processed, you will receive your log-in to the Trainingpeaks account where your training plan and diary will live. Make sure to use your best email address as your Trainingpeaks account will be set up with that email.

Once you've accessed your trainingpeaks account, you need to set up the connection to your smartwatch and you can start training! All structured workouts will download automatically to your watch once you have linked your smartwatch with TP (trainingpeaks).

Please allow 24-48 hours for everything to get set up. Thank you! If you have any problems accessing your program, please email coachmj@besisufit.com. If you'd prefer a training plan on paper pdf please ask.

 Remember, this plan depends on your creativity as the conditions at this time of the year may change radically and quickly. Be careful on the ice and darkness! I challenge you to add a mobility&stretching habit either in the am before work or before bedtime to aid in recovery. If you have any questions about the plan, please don't hesitate to ask by emailing me.
Xo, Marjaana