Week 48
Welcome to our 'imaginary' last week of the race season. Way to go! Many of you have put in some high quality training during the last month and now we just have one week to go. In April we will continue with weekly training content however, our focus will shift to recovery and rebuilding our base for the new training season (which starts May 1st)
This week we will continue to focus on moderately low hours while we prioritize intensity and speed to maximize our fitness as we close out the season. Hopefully many of you are still skiing on snow but for those who are not please use some discretion with your replacement workouts. (rollerskiing probably isn't a great option right now. Hiking with poles tends to be a safer bet than running. We don't want to develop any spring running injuries.)
Last week was a considerably intense week so we want to make sure we recover slightly on Monday and Tuesday before jumping in to intensity again on Wednesday. Check out our at home Quarantine Strength to pair with your intensity day.
Our last intensity session of the winter season is a unique one. Start with a regular interval warm up then 20 minutes of natural L3 intervals. This means L3 on the climbs and flats and L2 on the downhills. ( I encourage you to feed well during this workout with sports drinks or gels.. you will need it). Next go directly into 30 minutes of L4 Natural Intervals. This means using a mix of L3, L4B, and L4 on the flats and climbs while trying to recover down to L2 or low L3 on the downhills. This workout is designed to simulate our typical 'last big race' of the season which might be a 30k or 50k for most people. Have some fun with it. Ease into the intensity and see how it feels to push yourself toward the end. One great goal is to see how many kilometers you can ski! Shoot for 30+