Week 31
Thanksgiving camp is here! If you are one of the lucky ones be thankful for on-snow skiing but if you are still in an area of the country with no skiing, this week can still have a volume focus. Here in Montana we will be doing a combination of rollerskiing and on snow skiing to get our volume in.
Thanksgiving week is traditionally a volume training week for a few reasons. First, hopefully people have a little bit more time off from work and school to accommodate double sessions. (we have included more into our masters plan than normal) Second, from a yearly periodization standpoint this is a great time to add in some extra training hours as we make the transition to snow skiing but also to extend our fitness through February and March. We want to take advantage of opportunities to train volume before the hectic race season begins.
This week will have an easy distance focus with one intensity session planned at the end of the week. If you have an opportunity to race, this is a perfect way to get your first race start of the season in. (if not do a L4 interval session of your choice)
This is an example of 'training through' races. We prioritize the volume training of the week without tapering or resting much for the weekend's competition... your body will thank you for it later in the season.
Just about every day other than race prep and race day will have a distance focus to it. We did not include a specific rep for speed training because this session should be used as a distance session too. Just incorporate a speed every 10 minutes or so throughout your workout.
NOTES:
- If you are skiing on snow for the first time make sure your easy skiing pace does not creep up into ALL L2. It is ok to use a little L2 for technique work and climbing hills but try to practice skiing technically well in L1.
- The first races of the season are a great time to think about race prep and refine your preparation routine.
- If you are logging your fist on-snow sessions of the season make sure to incorporate some no pole and one pole skiing during your distance days
- With higher training volume make sure to focus on nutrition. Eat directly after each workout and try to have a steady intake of carbohydrate and protein for recovery