Hi Ski Post,
Thanks so much for all of your insight into ski training in Ski Post, I really appreciate it.
So we have this small town race called the Icicle Double in late December each year - it is 30k skate one day and then 30k classic the next day or vice versa.
I have always trained for this as I would for a 50k (including one long slow endurance day, 3-4 ski 60 min+ days - moderate pace, and one interval day) but last year I didn't have the rebound energy on the second day to ski the race as anything more than a tour and don't think I "over did it" on Day 1. My training seemed inadequate for the two day event.
How can I tailor my long slow distance days or other training days to be better prepared for approx. 3 hour ski races on consecutive days?
Master's level skier
Great question about a unique training circumstance. The following are points that you should make sure you are incorporating in addition to the training synopsis you’ve outlined.
1.Take advantage of “rebound time” for recovery
This actually starts when you start your day 1 race. Be sure you are feeding during the first race at regular intervals with a glucose solution that works for you. Continue with your recovery habits with a post-marathon snack (4:1 carb/protein ratio) plenty of hydration and a well-balanced meal or two for lunch/dinner post day-1 race.
2.Be sure to vary interval workouts
Here is a simple template to go off of starting 6 weeks out:
Week 1 4 sets of 7min at level 3 @ Level 3 (~80% maxHR)
Week 2 3 sets of 10min @ level 3
Week 3 4 sets of 10min @ level 3
Week 4 3 sets of 7min @ level 3 followed by 2 sets of 7min with the last 120-90 seconds of each interval @ level 4 (~90% maxHR)
Week 5 4 sets of 5min @ level 3 followed by 1-2sets of 5min @level 4
Week 6 Race week: no intervals, but you can do speedwork
(5-7 sets of 20-30 second natural speeds throughout a distance (90min+ ) ski.
3.Don’t underestimate (or forget) strength training and stretching
4.Maximize your distance training days
Hope this helps, good luck & have fun!
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