Week 39
The theory of super-compensation teaches us that we must stress the body AND let it recover in order to see fitness gains. This cycle of stress and recovery can happen on a yearly basis as we build up our training for the race season, but it also needs to happen on a smaller scale as we prepare for our biggest competitions.
This week we have re-posted an entry on Peaking For The Big Day because we are just 5 weeks away form the American Birkie which is a staple focus for many athletes. This is the perfect time to start thinking about what you need to do in order to ski your best on race day.
This week the masters plan will divert slightly from the periodization we have been following within the NTS plans. This is because for next 5 weeks the masters plan will focus on a 5 week Birkie prep plan. In the general plan we continue with steady training, speed, and getting in L4 intensity in the form of races or TT's.
- The Birkie plan enters a week of intensity, focusing on skate intensity and L4 building Vo2max. As a reminder these L4 intervals do not need to be ALL OUT. Better to hold back at 90% when entering an intensity block. 90% of max intervals have been proven to be most effective in building anaerobe and anaerobic capacity.
- Both plans recommend a power-based strength session. General NTS recommends a strength-based session at the end of the week if time allows.