Week 9
Week 9 brings us back to a heavier training load and introduces a few new stresses for our next mesocyle of training. Increased speed reps, running with poles, two threshold days including DP and steady state will be some of our new sessions.
- Speed Stations: We are increasing our number of reps for our Tuesday speed session which will transition us into a 'station' style speed session. This means instead of throwing speeds into a distance Rollerski our session will be primarily focused on speed repetitions with good rest between efforts and lots of skiing back and forth. Speeds are still in the 10 second range with x5 of each: starts, uphill, fast drop-in flat.
- First DP intervals of the year!! Still with a threshold focus these DP intervals will add a new stress to the body. We have recommended a pretty short interval (5 minutes) to make sure the quality and and DP technique does not deteriorate. For Youth and juniors decrease on-time
- Our first running with poles session of the season. No need to bound this entire workout, just running technique but with poles. Here in Bozeman we will visit the local ski trails and run loops. A great way to log L1 in an all body mode and also work on classic skiing body position.
- A steady state threshold interval session recommendation. For more info check out June Steady State