Week 33
During the last few weeks of our Fall periodization we trained volume during Thanksgiving followed by a recovery week. This formula of volume and rest is a great combination to boost base fitness but now it's time to add in some race pace intensity to increase our Vo2max before the season really gets underway.
This week has an intensity focus with two L4 interval session planned. (If you are someone who is ski racing this weekend, race starts can always replace L4 sessions so simply adjust your training plan accordingly)
We have scheduled speed mid week with no rep recommendation. If you are someone who would like to ski more distance for the week simply add 6-10 speeds during a distance workout. IF you are someone who needs to work on their sprint speed and explosiveness I recommend a more standard speed session with 15 reps.
NOTES:
Our goal for the week is to have two productive L4 skiing sessions. Hopefully everyone has snow to ski on but if not these sessions can be done on rollerskis and/or on a treadmill.
- Quality L4 on-time means building into these sessions. That might mean doing a L3 warm up interval and trying to start the first interval controlled while increasing intensity on each interval. If a skiers starts too hard it can compromise the amount of quality L4 on-time they can get during the session.
- Since our focus for the week is on intensity I have recommended x2 strength sessions for masters. This dynamic strength routine will pair nicely with all the intestate and create a neuromuscular stress on the body.