Week 34
After focusing on L4 last week, this week has more of a volume focus. Hopefully everyone is doing some type of on-snow training at this point. If so this is a great week to prioritize technique and easy distance skiing.
We recommend a specific strength workout early in the week (see video) as well as a speed session. This week's speed session should have fairly high reps 15+ and if possible play around with extending your typical speed time by a few seconds. So instead of 10 seconds try 12-13. This is a good thing to do every once in a while, especially in the winter, to help teach our body to maintain max velocity for just a touch longer.
It has been a while since we have recommended a very controlled, high volume L3 session. This week is a great time to check back in with our base efficiency and log some controlled L3 intervals.
Notes:
- If you are racing this week it is always an option to replace the current interval recommendation. If your energy is feeling good you can also incorporate a L3 session earlier in the week and also a race on the weekend.
- We try to boost base fitness this week with sightly higher hours. Everyone should try to get in one long OD. 3 hours is the goal. This is very important before athletes begin to cut back on OD volume in January and February.