Cross - Country Skiing - Individual Training Plan for YOU!

Hey, Have you signed up for a race? Engadin/Birkie? 
This is individually designed for you!

NOTE: The length and structure will be designed based on your individual needs and the time available for training.
**Structure**
This is around 16-20-week plan for skate skiing for Engadin Ski Marathon or any race around 50K.
You are a busy professional and can ski mostly on weekends and otherwise dedicate training for cross-training such as nordic walking, swimming, biking, elliptical and strength training during the week.
This is a flexible training plan with different modes of training.
A strength training program is included in this plan. X-country-specific strength training programs at home/gym. Ski-specific strength is on the program as either skiing without poles or double poling.
You will also do ski drills weekly. Different modes of interval training follow the program throughout.
If you happen to miss a workout, please do not try to make up, simply move on to the next workout.
Please if you have any concerns or questions about the workouts and how to possibly change them, please do not hesitate to contact coachmj@besisufit.com. If you need help determining your Intensity Zones, please contact me!

**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 (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 hrs and I will email you a link to book your chat with me. After our initial talk, we will get to work! Please allow another 48 hours for your plan to be finished! 
 
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!
Xo, Marjaana