Week 23
Starting this week we slightly modifying our weekly training plan examples. We have received feedback from many of our members that it would be helpful to have a daily plan geared more toward full time workers/ masters, and we agree! We will post a NTS Elite plan that it geared toward full time xc skiing athletes (junior or senior) and a NTS masters weekly plan that only has 1 workout scheduled per week day. Weekly hours will range from 8 - 12. Our NTS Elite plans will actually have slightly less volume planned into them than the previous Elite plans. Our rationale is that if you are on a 600+ hour a year plan you can add in volume accordingly:)
Week 23 is a recovery week with a slightly different style. We try to cut training and intensity volume back a little bit in the first 3/4 of the week. Starting Friday we have a shortened sprint intensity (only 2 sets) followed directly by a controlled L3 Threshold session the next day.
The priority should be to get some recovery and feel good by the weekend. The back to back interval days this week will actually blend into next week's hard week where we will have 3 intensity sessions planned. So in a way the interval days at the end of this week are part of an 'intensity block' that will consist of 5 interval sessions in 10 days!
NOTES:
- Sometimes the weekly masters plan will have two strength sessions and sometimes it will have only one to prioritize a certain focus of the week. This week the Elite and Masters plan are pretty similar.
- The decreased load on the sprint intensity should make the workout a bit easier but we make each set of 30 second intervals x10 (increased from 8) . This is also the first time we have scheduled back to back intervals this year which is an added stress but a good thing to start training our body to do.