Training program towards Vasaloppet

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Katherine Penelope Woods
5 years ago
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1 Training program towards Vasaloppet Training towards a long distance race can be a lot to overcome! With ThoraxTrainer as part of your training, you will have the greatest potential for a perfect well-adjusted training which will improve your: STABILITY CORE CARDIO ENDURANCE All of this is necessary in your adventures in cross-country skiing. Use the following guidelines and programs in your training.

2 HOW TO CHOOSE YOUR RESISTANCE Test your level in ThoraxTrainer Double pole 00 meter on resistance Check your time on the scale below And follow your level throughout the programs BASIC INTERMETE ADVANCED More than min Between - min Less than min

3 Frame program towards Vasaloppet Depending on your ambitions, chose your frame program from the table below. Type of training Program Finish time +/- h training sessions a week hours a week Program Finish time -h training sessions a week hours a week Program Finish time -h training sessions a week - hours a week Program Finish time -h - training sessions a week -0+ hours a week Roller skiing x -0 min x -0 min x - 0 min x -0 min Running x 0-0 min x 0-0 min x 0-0 min With - Ski walking - Classic bound x 0-0 min With - Ski walking - Classic bound ThoraxTrainer x programs per week of 0-0 minutes x programs per week of -0 minutes x programs per week of -0 minutes x programs per week of -0 minutes Strength training Every morning Push-ups (0-0 x ) Sit-ups (0 0 x ) Push-ups (0 0 x ) Sit-ups (0 0 x ) Push-ups (0 0 x ) Sit-ups (0 0 x ) Push-ups (0 0 x ) Sit-ups (0 0 x ) Other A long session on roller ski ( to 0 min.) / month. Long session on roller ski (, to hours) / month. Long session on roller ski (, to hours) / month. Skiing on snow Not necessary Not necessary Advantage Necessary

4 TECHNIQUE ABBREVIATIONS OF EXERCISES Double poling Diagonal poling Double poling on leg, change leg each 0 sec Squatting position, rest elbows on legs (downhill position)(no movement) Double poling on leg, change leg each stroke Double poling on leg, jump from leg to leg JUMP Double poling, jump with both legs

5 P MIN 0 x 0 sec / 0 sec rest between each interval Introduction to ThoraxTrainer + DIFFICULTY CORE STABILITY 0 SEC BASIC INTERMETE ADVANCED

6 P 0 x 0 sec / 0 sec rest between each interval Introduction to ThoraxTrainer 0 MIN DIFFICULTY + + CORE STABILITY CARDIO 0 SEC BASIC INTERMETE ADVANCED

7 P 0 MIN x min / 0 sec rest between each interval Maxpower program - push as hard in each interval CORE STABILITY MAXPOWER STRENGTH CARDIO DIFFICULTY MIN BASIC INTERMETE ADVANCED

8 P 0 MIN x 0 sec, 0 % of max / 0 sec rest between each interval VOmax program as fast as you can in each interval + + DIFFICULTY CARDIO VOMAX ENDURANCE 0 SEC BASIC INTERMETE ADVANCED JUMP JUMP FREE FREE FREE FREE FREE FREE FREE

9 P 0 MIN 0 x min, % of max / min rest between each interval Max Heart Rate as high heart rate as possible + + DIFFICULTY CARDIO VOMAX ENDURANCE MIN BASIC INTERMETE ADVANCED JUMP JUMP

10 P0 x min, - % of max / 0 MIN min rest between each interval DIFFICULTY Change technique each minut Important to follow recommended strokes/min STABILITY CORE CARDIO ENDURANCE MIN BASIC INTERMETE ADVANCED MIN MIN MIN MIN MIN MIN - - JUMP

11 P MIN x min. interval with min. rest. Skiing program over the hill Go as fast as you can in every -minute session. It is important that you maintain the strokes per. minute. The idea of this program is to become better in using your core in every stroke and to build strength in the legs as well. It is important that you increase the resistance after each min. block reaching substantial resistance in the last block - Like steep uphill. min

12 P MIN Pyramid, intervals Max-power program - max power in each interval Time Rest 0 sec min min min min min min min 0 sec BASIC INTERMETE ADVANCED 0 0 sek 0 sek min, min min, min min 0 sek sek

13 P MIN x min. with min. rest every minutes Change technique each 0 sec DIFFICULTY MIN 0 SEC 0 SEC 0 SEC 0 SEC Free

14 P x min. / min. rest every minutes. Change technique each 0 sec DIFFICULTY 0 MIN MIN 0 SEC 0 SEC 0 SEC 0 SEC JUMP JUMP JUMP JUMP JUMP JUMP JUMP JUMP JUMP Free

15 + + + STABILITY CORE CARDIO ENDURANCE

General Nordic Ski Training. Keep weights light and focus more on developing good. weights. Strength. exercises between 2-3 times a week

General Nordic Ski Training. Keep weights light and focus more on developing good. weights. Strength. exercises between 2-3 times a week General Nordic Ski Training Month May June July Cardio *All cardio in this column should be done in zone 1. Begin to develop aerobic capacity (in zone 1). Lots of long, easy distances (ranging from 40