Cross - Country Skiing - Build - Shoulder Season / no snow

Are the Dark Months Ruining Your Fitness?
Here's a plan that you can repeat until you get back on skis. I know in several places in the northern hemisphere, winter lets us wait for her. Snow, rain, ice, rain, snow, rain, ice - Repeat. And it is dark and cold.
It can be a real buzz killer.
I get it. November and December are excellent opportunities to really work on your strength at home.

**Structure**

This plan is for anyone waiting for the white stuff to start coming down...
With this program, you get two at-home workouts specific to nordic skiing.
You will do two higher intensity workouts and rest is easy maintaining your aerobic base (instead of losing it doing nothing). You will get instructions on how you can change the workout forms so that you can keep working on your fitness instead of losing the hard-gained summer and early fall fitness.
 
**When to start?**
This is a 4-week program. Start it when the sleet and darkness get you hunkering inside. :D 

There is no better time than today.
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 (Basic Athlete Account included) 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 ask@tiredmomruns.com. If you'd prefer a training plan on paper pdf please ask. 


Keep at it, you've got this! If you have any questions at all, please feel free to pop me an email.