Cross - Country Skiing - Build 1 - Intermediate / Competitive

Hey Skier,
Now that you've successfully done your base summer training, it is time to train a little more specifically for the upcoming skiing season. 
**Structure**
 
This training plan is for you who have a busy life, with 5-8 hrs/week for training in the months of August, September and October (90 days) before moving on to Specific Preparation. This plan is for intermediate and competitive skiers who train about 4-8 hrs per week. You need to be able to run for 60 mins to start this plan. 
Program is designed with 3 weeks on, 1 week off (recovery week) routine. 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. This is a 90-day 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!
Get ready for the season feeling strong and prepared! If you are a seasoned roller skier, you may substitute some of the runnings with roller skiing. If you are not currently roller skiing, you may substitute roller skiing with an optional mode (nordic walking or cycling or running).
This training plan also teaches you to do a proper warm-up sequence for each of your runs, allowing your body to prepare for the main part of the training, running. This training plan also teaches you to gauge the training intensity by 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 do learn to listen to your body and work with it! You're welcome!

**When to start?**

There is no better time than today.
Female specific advice
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.
Ok, ready to start? Let's do this! If you have any questions/comments about the plan, please feel free to contact me
 
Coachj MJ
If you need help establishing your HRmax and intensity zones, please contact coachmj@besisufit.com