Example Volume Week (Junior/Senior)

Hourly Break-down

• 12.75 hours endurance
• .76 hours intensity
• 2-3 strength workouts
• 1 specific strength workout
• 1 spenst/speed workout

You may have to use double sessions to get in your hours. Please keep in mind the your level of training up to this point. It can be counter-productive to make a huge jump in volume. Having said this, the correlation between amount of training and (good) race results is very strong! It can hard to judge, but do as much as possible without doing too much.

When doing high volume it is also vital to be disciplined about training zones. If you are training too hard on the distance workouts the physiologial adaptation is different from what is intended (central instead of peripheral factors)! Remember that what you do in one workout also affects performance in other workouts. If you're tired out, important intensity workouts may be compromised.

You should feel tired and maybe a little cranky by the end of the week- this is normal! You should also be attempting to make your training more ski-specific as the fall progresses.

Example Workouts

Monday: Day off or active rest

Go canoeing, play volleyball, etc. Have fun, but don't overdo it.

Tuesday: Stength and Spenst

• AM- General Strength: (light or no legs)
  Include 15 minutes of warm up and 15 minutes of cool down
• PM- 1:20 hour spenst:
  Warm up 30 minutes. Spend 15-20 minutes on an uphill performing repeats of bounding, walking lunges, jumps, hops, skips, and other explosive leg drills. Warm down 30 minutes. Other spenst workouts can be found here

Wednesday: Easy Skate Rollerski and Run

• AM - 1:30 hr Skate Rollerski.
  Keep it easy. Include 30 minutes of no pole skate to focus on leg strength/endurance and balance.
• PM- 45 minute easy run or swim

Thursday: General Strength and Tempo Run

• AM- General Strength:
  Include 15 minutes of warm up and 15 minutes of cool down
• PM- 1:10 hr tempo run
  Warm up 30 minutes. 20-25 minutes tempo (at ~lv 3). 15 minute cool down.

Friday: Recovery Distance and Classic Rollerski

• AM- Easy run or skate rollerski 45 minutes.
• PM- 1:15 hours total.
  Find an uphill to work with, about 2 or 3 minutes long. Do 3 or 4 double pole repeats of this hill. This is an interval workout, but the focus is on specific strength. The goal is to work on muscular endurance. To do this the intensity should be at (or below!) level 3. Skiing at a higher intensity than level 3 will actually shift the focus of the workout. Do it right!

Saturday: Road Race and Recovery

• AM- Road Race or Sprint Tri:
  Warm up 30 minutes (include pick-ups!). Race ~40 minutes. Warm down 15 minutes.
• PM- Recovery Workout:
  1:30 Easy bike or rollerski

Sunday: Over-distance

Run, hike, or rollerski for 3:00 hours.