Cross - Country Skiing - In-Season - Intermediate

Are you looking for a nordic skiing training plan that does not require tons of time but still gets you fitter this winter?
 
**Structure**



This 12-week plan is designed for a busy professional intermediate skier who has 4-8 hrs per week available for training. You will ski 4 days a week, with one at-home strength workout. This plan teaches you basic principles in ski technique and training and recovery practices.
This plan starts off easy, with 3.5hrs of training and builds up to close to 8 hours per week at the end of this 12-week plan.
You will have two days off, and every third week is a recovery week to allow your body to recover from the hard work and adapt. The first phase focuses on getting back on snow, learning technique and improving balance on skis.
You will also do a lot of strengthening work both off and on snow. You will also have the opportunity to define your individual training intensity zones and get it right from the get-go!
In the second phase, you will learn how to safely increase the intensity and what to look for in the recovery process. You will keep working on your technique on skis, and work on your strength off and on snow.
In the third phase, you will be challenged with more structured intervals and it is important to really allow your body to recover in between the workouts, so you can hit those hard sessions recovered and ready to rock!
In the last phase, you will increase both the volume of higher intensity efforts and add fatigue resistance in aerobic workouts, as the weather is most likely inspire you to stay longer on the spring tracks!
Throughout the plan, you will have the option to test your fitness.


**When to start?**
 

There is no better time than today.
If you are training for a race, grab your calendar and count 12 weeks from the race day backwards and start your training. 
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 ask@tiredmomruns.com. If you'd prefer a training plan on paper pdf please ask. 

Hope you enjoy the plan!
 
Also, I would like to hear how you did with this program, so please do not be a stranger!
You can always email me info@tiredmomruns.com and follow us on social media