Cross - Country Skiing - In-season - Beginner

Hey, if you have never trained specifically for skiing, or with a coach, this one is for you!
 
**Structure**

This is a beginner-level plan for Nordic Classic Skiing.
A typical week in this plan is organized in the following fashion:
Saturday & Sunday are On-Snow days, with one technical ski and one longer, low-intensity aerobic ski session.
Monday: recovery day
Tuesday: either On-Snow Strength-Based session / or Strength (home/gym) session
Wednesday: Higher Aerobic Session either on snow or alternative (treadmill or road running/bike/stationary bike/elliptical)
Thursday: Recovery
Friday: Easy aerobic On-Snow or strength training at home /trx
Total hours: 3.5-5.5 hours per week.
Totally doable for most people with work, kids, and life commitments!
Every third week will be your recovery week: use this time to take care of yourself, book a massage, make sure you sleep well, foam roll your muscles every day and enjoy your body's fantastic way of getting fitter and stronger while you are taking it easier!
We will be back training hard the following week!
The first couple of weeks of skiing will be focusing on the technical aspects and strengthing muscle groups in Classic Skiing. Please keep the intensity down. As you progress the intensity will go up.
When doing intervals, remember to work hard and recover. Meaning after the hard work is done, the recovery effort should be kept nice and easy. Let your heart rate drop.
Once completed all 8 weeks, you can repeat weeks 6,7 and 8. Just keep the recovery week as recovery, making sure you are taking good care of your body and getting rest so you can charge again the week after! 

**When to start?**

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 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.

Hope you enjoy the plan!