Week 47
Well, that escalated quickly. I don't think anyone in the ski community thought our season would be canceled due to a virus but it certainly is an example of why we need to be ready to adapt to anything. Here at NTS we understand the sense of National training confusion that is happening right now, so we will try to guide you through the process. (read up on Andrea's post Season Cut Short)
First, lest step back and take a look at the big picture. We are currently starting week 47 of the training year. In a perfect World with perfect skiing conditions the rest of our training year might look like this:
Week 47 - Race (intensity)
Week 48 - Race (intensity)
Week 49 - Easy Distance, fun skiing
Week 50 - Rest
Week 51 - Rest
Week 52 - Rest or light rebuild
This isn't a one size fits all recommendation (read Andrea's post Season Cut Short) and each athlete should modify the periodization of their last 6 weeks of this training year to suit their needs. Below this week's training recommendations I will try to answer some frequently asked questions.
In the general plan this week we will continue to prioritize L4 and quality sessions to replace what would be races. Last week we recommended two L4 session and this week we will do the same. Think of this as our final push of the season! This week I have built in a little bit of recovery early on in the week using the weekend for higher intensity. No strength workouts (gyms are mostly closed anyway) which is totally fine this time of year. Light jogs are great for recovery and feel free to add in some at home floor core if you like.
The skiing isn't great near me, why don't I rest now and start training again early in April?
I'm not saying this approach wouldn't work but the reason why we would want to be careful is to not throw off our yearly periodization. Successful racers are able to get their body on a macro-cycle of periodization that builds throughout the off season. There is a small risk that by starting your new training year a month earlier than normal you will be reaching your peak in December and struggling in January or February of 2021.
I feel great, had a great season, why don't I just start normal training again now? Maybe I can get a leg up on the competition for next year?
Again, a slightly risky move. Even if you are feeling great right now I still recommend following a plan of lower weekly hours and higher intensity for the next two weeks and then making sure you take at least two weeks with reduced load. Even for skiers who crushed the race season and feel great, taking the first two weeks of April easier (without massive volume or intensity) is important. This helps the body reset and will allow us to better absorb the early summer training of next year. Younger skiers (under 18 years old) typically do not need as big of a break as older skiers and skiers who are training very high yearly hours. Your average 15 year old can stay very active through March and April their training doesn't need to be adjusted too much.
I am burnt out, tired, and need a break. Maybe I will just rest for the next 6 weeks.
If you are over-tired from the season it definitely makes sense to take a break. But 6 weeks without any intensity is never a good idea. Take a week, maybe even two, without any intensity and then add in some L3 or L4 every week in April without jumping back in too quickly.