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Period 2 - May/June 2013

Coach Bill Pierce

Bill Pierce is head coach for F.A.S.T. Performance Training, based in Hayward, WI. Bill has been competing and coaching for over 30 years. He spent seven years coaching the Hayward High School ski team and three years coaching Juniors and Elites for CXC Skiing.  Bill also serves the ABSF as Chief of Course for the American Birkebeiner.

Training Check-In with Coach Pierce

If you are in the area and can do workouts on the Birkie Trail, all the better. If not, choose routes that include a hill or two to get used to the kinds of conditions you find on the Birkie Trail. If you don't have access to roller skis, running with ski or trekking poles is a good substitute. Remember to check out the videos I've put together for General Strength Training. Enjoy your time outside!

Featured in Outside

See the American Birkebeiner and the Birkie Training Plan featured in this series of articles in Outside Magazine Online.

Two Plans to Choose From:

To meet the needs for many levels of skiers, there are two separate training plans included below. Each plan is based on the total training hours per year.

_ The 320-hour plan is intended for beginner to intermediate skiers.
_ The 450-hour plan is for intermediate to advanced skiers.

The weekly plans for Period 2 - June 2012 are listed below. Be sure to read the abbreviations and zone definitions prior to reading and using the plans.
 

320-Hour Plan Description

This plan is based on 320 total hours in a 52 week calendar year and can be considered for the beginner to intermediate level skier.

This plan has the process work to reach performance goals within a range of performance for a Wave 10 up to a Wave 5 skier as it relates to the American Birkebeiner.

This can be a very demanding plan and as with any physical activity one should consult with a physician before starting a training plan or any training activity.

450-Hour Plan Description

This plan is based on 450 total hours in a 52 week calendar year and can be considered for intermediate to advanced level skiers.

This plan has the process work to reach performance goals within a range of performance for a Wave 5 up to a Wave 2 skier as it relates to the American Birkebeiner.

This can be a very demanding plan and as with any physical activity one should consult with a physician before starting a training plan or any training activity.

Training Terms & Definitions

See the bottom of this page for a list of terms used in your workouts below.

Week 1 - 7 Hours

Monday, May 27, 2013

Rest day.  Stretching and balance for 30 min.

 

Tuesday, May 28, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Wednesday, May 29, 2013

PM:  Skate RS AT intervals, 20 min. WU, 3x8:00min. skate V2 AT intervals at Level 3, 4 min. in between each repeat @ L1.    They will make you work, but will not be so difficult that you can not speak. 20 min. CD. 1.25 hr. total workout.

 

Thursday, May 30, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Friday, May 31, 2013

Rest day.  Stretching and balance for 30 min.

 

Saturday, June 1, 2013

PM: General distance skate ski with ski specific band strength, 15 min. WU and 15 minute CD, with mini band work 17min. yellow, 10min. L1 no band, 17 minute yellow.  All work is to be no pole except the WU and CD.  1.25 hr. total workout time.

 

Sunday, June 2, 2013

Over distance workout.  Your choice of road or off road biking, or a run/hike.  Mountain biking, especially on single track adds an element of balance and skill if you ride more out of the saddle.  If you hike/run, choose to do it on trails if possible and use your ski poles.  Run on the flats and down hills and ski walk the uphills.  2.5 hours total work time.  Long and easy in Level 1. If you choose the bike add 30 min.

Week 1 - 9 Hours

Monday, May 27, 2013

Rest day.  Stretching and balance for 30 min.

 

Tuesday, May 28, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Wednesday, May 29, 2013

PM:  Skate RS AT intervals, 20 min. WU, 4x8:00min. skate V2 AT intervals at Level 3, 5 min. in between each repeat @ L1.    They will make you work, but will not be so difficult that you can not speak. 20 min. CD. 1.5 hr. total workout.

 

Thursday, May 30, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Friday, May 31, 2013

PM:  General distance activity of run or off road bike.  If you choose bike, add 15 min. to the overall duration of the workout.  1.25 hour total work time.

 

Saturday, June 1, 2013

PM: General distance skate ski with ski specific band strength, 15 min. WU and 20 minute CD, with mini band work 15min. yellow, 5min. L1 no band, 15 minute yellow, 5min. L1 no band, 15 minute yellow.  All work is to be no pole except the WU and CD.  1.5 hr. total workout time.

 

Sunday, June 2, 2013

Over distance workout.  Your choice of road or off road biking, or a run/hike.  Mountain biking, especially on single track adds an element of balance and skill if you ride more out of the saddle.  If you hike/run, choose to do it on trails if possible and use your ski poles.  Run on the flats and down hills and ski walk the uphills.  2.75 hours total work time.  Long and easy in Level 1. If you choose the bike add 30 min.

 

 

Week 2 - 6 Hours

Monday, June 3, 2013

Rest day.  Stretching and balance for 30 min.

 

Tuesday, June 4, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Wednesday, June 5, 2013

PM:  VO Max intervals, running or classic dp.  15 min. WU and CD.  4-5x 3:00min @ Level 4, 3 min. moving recovery in Level 1 between each rep..  These will be just above 10k race pace by 5-10 beats.  You will not be able to have a discussion during these repeats.  1 hour total work time.

 

Thursday, June 6, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Friday, June 7, 2013

Rest day.  Stretching and balance for 30 min.

 

Saturday, June 8, 2013

PM:  General distance activity of run or off road bike.  If you choose bike, add 20 min. to the overall duration of the workout.  1 hour total work time.

 

Sunday, June 9, 2013

Over distance workout.  Your choice of  road or off road biking, or a run/hike.  Mountain biking, especially on single track adds an element of balance and skill if you ride more out of the saddle.  If you hike/run, choose to do it on trails if possible and use your ski poles.  Run on the flats and down hills and ski walk the uphills.  2 hours total work time.  Long and easy in Level 1. Add 30 min. if you choose the bike.

Week 2 - 8 Hours

Monday, June 3, 2013

Rest day.  Stretching and balance for 30 min.

 

Tuesday, June 4, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Wednesday, June 5, 2013

PM:  VO Max intervals, running or classic dp.  20 min. WU and CD.  5-6x 3:00min @ Level 4, 3 min. moving recovery in Level 1 between each rep..  These will be just above 10k race pace by 5-10 beats.  You will not be able to have a discussion during these repeats.  1.25 hour total work time.

 

Thursday, June 6, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Friday, June 7, 2013

PM:  Ski specific strength.  Roller ski classic drills. 20 min. WU, 5,3,5 repeats.  5 Lock n Load, 3 Single Stick, 5 Full DP.  20 min. CD.  Use a gradual grade of about 175-250m.  1-1.5 min. per repeat. 1.25 total work out time.

 

Saturday, June 8, 2013

PM:  General distance activity of run or off road bike.  If you choose bike, add 20 min. to the overall duration of the workout.  1.25 hour total work time.

 

Sunday, June 9, 2013

Over distance workout.  Your choice of  road or off road biking, or a run/hike.  Mountain biking, especially on single track adds an element of balance and skill if you ride more out of the saddle.  If you hike/run, choose to do it on trails if possible and use your ski poles.  Run on the flats and down hills and ski walk the uphills.  2.5 hours total work time.  Long and easy in Level 1. Add 30 min. if you choose the bike.

Week 3 - 8 Hours

Monday, June 10, 2013

Rest day.  Stretching and balance for 30 min.

 

Tuesday, June 11, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Wednesday, June 12, 2013

PM: General distance skate on roller ski @ L1 with speeds. 20min. WU then 2 sets x 10x:20sec. at max speed V2, with 1:40min. in between each pickup, 10 min. @ Level 1 in between each set,  20 min. CD.  1.5 hr. total. 

 

Thursday, June 13, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time.

 

Friday, June 14, 2013

Rest day.  Stretching and balance for 30 min.

 

Saturday, June 15, 2013

PM:  General distance activity of road or off road bike.  1.5 hour total work time.

 

Sunday, June 16, 2013

Over distance workout.  2.75 hour roller ski in Level 1.  Focus on one element of technique for the entire workout.  Suggestion:  Focus on lower body position skating.  Keeping forward on your forefoot with good ankle and knee flexion during glide and before kick.  Full extension of the leg during kick.  2.75 hours total work time.  Long and easy in Level 1. 

Week 3 - 10 Hours

Monday, June 10, 2013

Rest day.  Stretching and balance for 30 min.

 

Tuesday, June 11, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Wednesday, June 12, 2013

PM: General distance skate on roller ski @ L1 with speeds. 20min. WU then 2 sets x 10x:20sec. at max speed V2, with 1:40min. in between each pickup, 10 min. @ Level 1 in between each set,  20 min. CD.  1.5 hr. total. 

 

Thursday, June 13, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time.

 

PM:  General distance activity of run or off road bike.  If you choose bike, add 15 min. to the overall duration of the workout.  1 hour total work time.

 

Friday, June 14, 2013

PM:  General distance run for 1 hour on trails if possible.

 

Saturday, June 15, 2013

PM:  General distance activity of road or off road bike.  1.5 hour total work time.

 

Sunday, June 16, 2013

Over distance workout.  3 hour roller ski in Level 1.  Focus on one element of technique for the entire workout.  Suggestion:  Focus on lower body position skating.  Keeping forward on your forefoot with good ankle and knee flexion during glide and before kick.  Full extension of the leg during kick.  3 hours total work time.  Long and easy in Level 1.

Week 4 - 5 Hours

Monday, June 17, 2013

Rest day.  Stretching and balance for 30 min.

 

Tuesday, June 18, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Wednesday, June 19, 2013

PM: General distance skate ski with ski specific band strength, 15 min. WU and 15 minute CD, with mini band work 15min. yellow, 5min. L1 no band, 10 minute green.  All work is to be no pole except the WU and CD.  1 hr. total workout time.

 

Thursday, June 20, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Friday, June 21, 2013

Rest day.  Stretching and balance for 30 min.

 

Saturday, June 22, 2013

Race or Time Trial.  Enter a run or bike race.  Total time of work today is 1.5 hours including a 20 min. WU and CD.  5-15k run event or a bike race with a duration of about  1-1.25 hour.  Make sure to WU thoroughly and stretch after the CD.

 

Sunday, June 23, 2013

Over distance workout.  1.75 hour classic roller ski in Level 1.  Focus on one element of technique for the entire workout.  Suggestion:  Focus on good forward body position during double pole.  Arm swing should be full range of motion where ski speed dictates it.  High/ forward arm swing.  1.75 hours total work time.  Long and easy in Level 1.  

Week 4 - 7 Hours

Monday, June 17, 2013

Rest day.  Stretching and balance for 30 min.

 

Tuesday, June 18, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Wednesday, June 19, 2013

PM: General distance skate ski with ski specific band strength, 20 min. WU and 15 minute CD, with mini band work 15min. yellow, 5min. L1 no band, 15 minute yellow, 5min. L1 no band, 15 minute yellow.  All work is to be no pole except the WU and CD.  1.5 hr. total workout time.

 

Thursday, June 20, 2013

AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)

1-1.5 min. exercise, 1-2 min. recovery in between each set.  1 hour total work time

 

Friday, June 21, 2013

Rest day.  Stretching and balance for 30 min.

 

Saturday, June 22, 2013

Race or Time Trial.  Enter a run or bike race.  Total time of work today is 1.75 hours including a 20 min. WU and CD.  5-15k run event or a bike race with a duration of about  1-1.25 hour.  Make sure to WU thoroughly and stretch after the CD.

 

Sunday, June 23, 2013

Over distance workout.  2 hour classic roller ski in Level 1.  Focus on one element of technique for the entire workout.  Suggestion:  Focus on good forward body position during double pole.  Arm swing should be full range of motion where ski speed dictates it.  High/ forward arm swing.  2 hours total work time.  Long and easy in Level 1.

 

Training/Work Zone Definitions

Level 1 (Endurance): This is the easiest training zone and the one that an athlete should spend the most time in. This is your over and general distance work out zone. The difference between an over distance and a general distance is that you will spend all or most of an over distance in this zone, and in a general distance, your target average will be in this zone, but you will be more in and out as terrain and demand require. It is very easy to carry on a conversation with your training partners in this zone. The vast majority of training is done in this zone (60-70%).

Level 2(Endurance): This zone sometimes seems like no man’s land. This level tends to be too easy for intensity or race level work, and too hard for recovery or over distance work. This is a level where you can become efficient at moving too slow. This does not mean that you should never train in this zone, but you do not want to stay here long. A training symptom for a lot of athletes is that they train too hard when they are supposed to be going easy and then train to easy when they are supposed to be going hard.

Level 3(Intensity): This level is referred to as the Lactate Threshold or Steady State Zone. The work level in this zone will usually be intervals any where from 5-20 min. in duration depending on the time of year. This is usually 5-10 bpm below your 10k race pace. This could be your Birkie race pace. It is difficult to talk and usually only in short sentences. One to two sessions every ten days of this intensity is reccommended.

Level 4(Intensity): This level is referred to as VO2 max interval work. Work at this level is usually 3-6 min. in duration and is at or up to 5 bpm above a 5K race pace. It is very difficult to talk at this pace. Approximately 10-15% of your training time will be spent in Levels 3 and 4.

Level 5(Speed): This level is your maximum effort and work at this level lasts from :15sec. to one minute in duration.

Level 6 (Speed and Over Speed): This level is for Max Speed and Assisted Speed. Duration of work is usually :10-:30sec. and it’s purpose is to increase limb velocity and efficiency at maximum effort. Less than 2% of training time will be spent in Level 5 and 6. Work in both of these levels is not about heart rate as much as it is about developing fast and efficient movement patterns when the cardio system is taxed to it’s upper levels.

Glossary of Abbrevations

CD: Cool Down
OD: Over Distance
RSC: Roller Ski Classic
RSS: Roller Ski Skate
WU: Warm up
AT: Anaerobic Threshold