Week 20
If you have been following our NTS training plans we recommend some version of recovery this week. Remember that if you are not on the same medium, hard, easy cycle that we have been following these plans can still be beneficial and feel free to cycle back from week to week to best suit your training needs.
You will notice that when threshold (L3) training was our priority we would often insert L4 workouts at the end of our easy weeks during June and July. Notice now the difference in a September easy week where we take a break from our L4 focus and insert a single L3 session.
Notes:
- With so much DP scheduled during the summer we can neglect uphill technique. Use the first easy day of the week to work on striding.
- We decrease reps on our speed day to drop the load on our muscles and neuromuscular system
- One specific strength day that can be done skating or classic depending on what you want to work on
- With decreased hours prioritize feeling good for the velocity strength sessions. Big gains can be made in the gym during the velocity phase when you are rested and springy.
- Steady state. We are tying a new Steady State with accelerations session. Make sure the overall intensity of the session does not turn L4 because of the short bursts.