Each year NTS maps out the entire training year in outline form. This is helpful for coaches to plan further into the future when considering training camps or other team events.
The current NTS outlines will guide us through the prep period. Take note of the estimated intensity distribution and total training volume.
Once the race calendars and dates are confirmed we will map out the entire winter!
The Junior training plan is based on 475 training hours per year. The weekly hours range from 8 hours on the easiest weeks to 14 hours on the biggest weeks. Intensity distribution is split more evenly between L3 and L4, with frequent sprint intensity sessions. When races are calculates at the end of the year, L4 should be grated than L3. Training volume builds steadily but remains more consistent throughout the year than the Elite plan. This plan is appropriate for skiers ages 15-20, although U16 athletes and coaches should consider more duels sport options. Go to soccer camp, run track, do bike races, play other sports! But use this plan as a guideline and incorporate weeks of this plan throughout the summer when teens are not in cross-training sports.
The Master training plan is based on 550 training hours per year. The weekly hours range from 8 hours of training on the easiest week and 14 hours of training on the hardest weeks. This is a legit training plan:) Some athletes will need to reduce total training volume to suit their work schedules, others can add easy distance training time on certain weeks or reference the Elite plan for higher volume periods. The biggest training months are August and November, with more easy distance training planned on the weekends, more over distance sessions, and more consistent winter training volume to prioritize on-snow time. Intensity distribution is pyramidal with more L3 planned than L4 w/ slightly less anticipated racing. L4 sessions focus on shorter intervals to build skiing economy.
The Elite training plan is based on 650 training hours per year. The weekly training hours will range from 8 on the easiest weeks to 20 on the hardest weeks. This plan is intended for athletes 21-30 years in age. Intensity distribution is pyramidal with much larger bouts of L3 in the prep period. Lots of racing should bring up L4 numbers in the fall and winter. 21-25 year olds should consider reducing training volume and L3 interval time and adding more L4 time.
