Level 3
"Working hard"... aka "Section race competitor"
Summer Roller-Ski Plan
Directed at:
Main objectives:
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Always remember:
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Training schedule:
- Weeks 1 & 2
- One 30-45 minute V2 skate, easy pace + 4 accelerations/race starts (Early week)
- One 35 minute V2 skate, speed work-out (Early week)
- 10 minute warm-up
- 15 minute V2 skate: 2 min easy, 3 min hard, repeat...
- 10 minute cool-down
- One mid-distance alternative workout, easy pace (pick one) (Later week)
- 60-90 minute bike
- 30-40 minute side stroke - breast stroke - back stroke swim
- 45-60 minute paddle
- 45-60 minute run
- One 60-70 minute double pole only, easy pace (Weekend)
- One 35 minute V2 skate, speed work-out (Early week)
- Week 3
- One 30 minute V2 skate or double-pole, easy pace (Early week)
- 10 minute no pole
- 20 minute V2 skate or double-pole
- One 20 minute V2 skate, speed work-out (Early week)
- 10 minute warm-up
- 10 minute V2 skate, up-tempo (medium to fast pace, not quite race pace)
- 10 minute cool-down
- One mid-distance alternative workout, easy pace (pick one) (Later week)
- 60-90 minute bike
- 30 minute side stroke - breast stroke - back stroke swim
- 45 minute paddle
- 45 minute run
- One 45-60 minute double pole only, easy pace (Weekend)
- One 30 minute V2 skate or double-pole, easy pace (Early week)
- Weeks 4 & 5
- One 45-60 minute V2 skate or double-pole, easy pace (Early week)
- One 35 minute V2 skate, speed work-out (Early week)
- 10 minute warm-up
- 15 minute V2 skate: 2 min easy, 2 min hard, repeat...
- 10 minute cool-down
- One mid-distance alternative workout, easy pace (pick one) (Later week)
- 60-90 minute bike
- 30-40 minute side stroke - breast stroke - back stroke swim
- 45-60 minute paddle
- 45-60 minute run
- One 80-90 minute double pole only (Weekend)
- Week 4: Easy pace with six 2-minute up-tempo double pole bursts mixed into work-out
- Week 5: 15 minute warm-up, 40 minute up-tempo, 15 minute cool-down
- Week 6
- One 40 minute V2 skate or double-pole, easy pace (Early week)
- One 30 minute V2 skate, speed work-out (Early week)
- 10 minute warm-up
- 8 minute V2 skate, up-tempo (medium to fast pace, not quite race pace)
- 10 minute cool-down
- One mid-distance alternative workout, easy pace (pick one) (Later week)
- 60-90 minute bike
- 30 minute side stroke - breast stroke - back stroke swim
- 45 minute paddle
- 45 minute run
- One 60 minute double pole only, easy pace (Weekend)
- Week 7
- One 45-60 minute V2 skate, easy pace (Early week)
- One 40 minute V2 skate, speed work-out (Early week)
- 15 minute warm-up
- 15 minute V2 skate: 2 min easy, 1 min hard, repeat...
- 10 minute cool-down
- One mid-distance alternative workout, easy pace (pick one) (Later week)
- 60-90 minute bike
- 30-40 minute side stroke - breast stroke - back stroke swim
- 45-60 minute paddle
- 45-60 minute run
- One 80-90 minute double pole only, easy pace (Weekend)
- Week 8
- One 45 minute V2 skate or double-pole, easy pace (Early week)
- One 40 minute V2 skate, speed work-out (Early week)
- 15 minute warm-up
- 12 minute V2 skate: 1 min easy, 30 sec hard, repeat...
- 10 minute cool-down
- One mid-distance alternative workout, easy pace (pick one) (Later week)
- 60-90 minute bike
- 30-40 minute side stroke - breast stroke - back stroke swim
- 45-60 minute paddle
- 45-60 minute run
- One 80 minute double pole only, easy pace (Weekend)