Cross - Country Skiing - Build 1 - Beginning / Intermediate

Hey, if you followed my summer program, this is a continuation of that program, building your fitness for next winter.
Even if you didn't follow the summer plan, you can safely start with this plan.
 
**Structure**



This program is for beginning and intermediate skiers who have 4-8 hrs per week available, mostly during the weekend to build general fitness during the late summer / early fall. This program is 7 weeks long, and you can re-use this program from August to the end of October (even November depending on where you live). Make sure to have a recovery week as the week 7 and then start over from week 1.
You will increase the training load progressively for 3 weeks, then recover for week 4. If you feel like you need a recovery week after two weeks, feel free to do that, then start from week 2 again followed by week 3 and recovery week again after that. You can add more load by adding weekly volume, never more than 5-10%, or intensity by adding interval sets/shortening recovery time.
Remember this is for base training and the emphasis is on building a solid aerobic base.
If you do roller skiing, you can always opt to do that instead of biking. If you do not MTB or road bike, you can do running or Nordic walking.
This is a flexible plan, so stay flexible and adjust to what you have available. Some of the cross-country-specific workouts are totally doable at the gym/inside if you can stay flexible. For example, roller skiing a gym environment: Do warm-up as run/bike/elliptical, then jump on the ski-erg machine for double poling efforts and cool down at run/bike/elliptical again.
The strength training program is a bodyweight workout and requires no equipment. You can easily make it more intensive by reducing rest breaks and altering each exercise. There are videos linked to each exercise in case you don't know how to perform them.
Make sure you understand the workout before you do it the first time. If you don't have weights, you can fill up a back bag and use that as a load. 
Personalized strength programs and sports nutrition advice are also available, just send an email!


**When to start?**

There is no better time than today. Start this plan after your summer training, either in August or September. 
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. 

Xo, Marjaana