November 2012

Monday Tuesday

Cross Country Ski Training Guide

Wednesday Thursday Friday
Note: If there is no Dry Land Training during the week in your area, you can instead train on-your-own or with a buddy. We suggest you include a 30 min aerobic session with strength training and stretching, increasing the aerobic session throughout the season.

STAY SLICK! Weekly Hrs

Saturday 10 Kick Off!

Hotel Nikko, SF 9:00 AM

Sunday
11

Active Recovery = those activities you enjoy: walking, walking the dog, gardening

Please remember that this calendar is a guide, and that we encourage and expect flexibility and adaptation.

Aerobic Threshold = activity to the point that you can still hold a conversation

Make the guide work for YOU!

14 15
Aerobic
25K: 30 min 40K: 40 min 50K: 45 min

12 Off Day
Or CrossTrain/Active Recovery

13

16 Off Day & Start Fundraising! 23

STRENGTH TRAINING w/20 min aerobic warm up

17
TEAM HIKE 8:00 AM 1.5-2 hrs SF Coastal Trail Sports Basement Presidio, SF Clinics/Potluck

18

Aerobic Off Day Low to Threshold Or Active Recovery 25K: 30 min 40K: 40 min 50K: 45 min 3 options to help you get started!! 20
DRY LAND TRAINING
TBA

Aerobic 25K: 30 min 40K: 40 min 50K: 60 min

25

25K: 3 40K: 3.5 50K: 4

19 Off Day
Or CrossTrain/Active Recovery

21

22
Happy Thanksgiving!

24 Active Recovery

Active Recovery

Aerobic 25K: 3 40K: 3.5 50K: 4

25K: 30 min 40K: 40min 50K: 45 min 27

DRY LAND TRAINING TBA

25K: 30 min 40K: 45 min 50K: 60 min

26 Active Recovery

28 Active Recovery

29 Aerobic 25K: 30 min 40K: 45 min 50K: 60 min

30 STRENGTH TRAINING w/ 20 min aerobic warm up See Next Page for suggested total hours for this week

25K: 30 min 40K: 45 min 50K: 60 min

Fundraising Check! Go ahead, ask yourself, Have I: Set up my online fundraising page? Sent letters & emails to all the contacts I can think of? Reminded people to donate now for their 2012 tax write-offs? Emailed and/or mailed a reminder 30-45 days after sending my letter? Thanked everyone who already donated so generously?

Welcome to TNT! STAY SLICK!

December 2012
Monday Tuesday

Cross Country Ski Training Guide

Wednesday Thursday Friday Saturday 1 TEAM HIKE 8:00 AM 2 2.5 hrs Redwood Regional Park 8 TEAM SKI DAY Bear Valley
10 AM on snow Lesson & 5-15k ski

STAY SLICK! Weekly Hrs 25K: 3.5 40K: 4 50K: 4.5

Sunday
2

CONTACT US FOR ANY CONCERN OR QUESTION!

Coach George: 408.741.2612 or gmageles@hotmail.com Fundraising Manager Merla: 415.581.1176 or Merla.Salongcong@lls.org

Aerobic
25K: 30 min 40K: 1 hr 50K: 1.5 hrs

3 Off Day
Or CrossTrain/Active Recovery

4
DRY LAND TRAINING
TBA

5 Aerobic
25K: 30 min 40K: 45 min

6
STRENGTH TRAINING w/20 min aerobic warm up

7 Off Day

Aerobic
25K: 3.5 40K: 4

25K: 30 min 40K: 45 min 50K: 60 min 11

DRY LAND TRAINING

50K: 60 min 12 13 Aerobic

25K: 30 min 40K: 45 min
STRENGTH TRAINING w/20 min aerobic warm up

25: 30 min 40K: 1 hr 50K: 1.5 hrs 16

Aerobic 25K: 1 hr 40K: 1 hr 50K: 1.75 hr

50K: 4.5

10 Off Day
Or CrossTrain/Active Recovery

14 Off Day

15
TEAM SKI DAY Bear Valley 10AM on snow Lesson & 5-15K ski

TBA

25K: 30 min 40K: 45 min 50K: 60 min 18

25K: 4 40K: 4.5

50K: 5

50K: 60 min 19 20 Aerobic

25K: 30 min 40K: 1 hr
STRENGTH TRAINING w/20 min aerobic warm up

17 Off Day
Or CrossTrain/Active Recovery

21 Off Day

22 Aerobic 25K: 1.5 hr 40K: 2 hr 50K: 2 hr

29

23 Active Recovery 25K: 4 40K 4.5 50K: 5

DRY LAND TRAINING

TBA

25K: 30 min 40K: 45 min 50K: 60 min 25 26

Merry

50K: 1 hr 27 Aerobic
25K: 30 min 40K: 1hr 50K: 1 hr
STRENGTH TRAINING w/20 min aerobic warm up

24 Off Day
Raise of your fundraising commitment by Jan. 5 and earn a GO TEAM hoodie!

28

30

Off Day
Raise your entire fundraising commitment by Jan. 5 and earn a TNT umbrella!

Christmas!

Aerobic 25K: 1.5 hr 40K: 2 hr 50K: 2 hr

Active Recovery 31

Happy New Year!

25K: 4 40K 4.5 50K: 5

January 2013
Monday Tuesday

Cross Country Ski Training Guide

Wednesday Thursday Friday Saturday Sunday

STAY SLICK! Weekly Hrs

Reminder: If there is no Dry Land Training during the week in your area, you can instead train on-your-own or with a buddy. We suggest you include a 30 min aerobic session with strength training and stretching, increasing the aerobic session throughout the season.

Please remember that this calendar is a guide, and that we encourage and expect flexibility and adaptation.

Make the guide work for YOU!

1 Happy New Year! 2 Aerobic 25K: 30 min 40K: 60 min 50K: 75 min 3
STRENGTH TRAINING w/30 min aerobic warm up

4 Off Day
Postage Incentive Due Date is tomorrow January 5!! Make sure to pack your letters with your snow gear!

5 TEAM SKI
Tahoe Donner 10AM on snow Time/Pace/ Distance Trial and 10-20K ski Recommitment Due!

6 Aerobic 25K: 1 hr 40K 1.5 hr 50K: 2 hr

25K: 4.5 40K: 5

50K: 5.5

7 Off Day
Or CrossTrain/Active Recovery

8
DRY LAND TRAINING TBA

9 Aerobic 25K: 30 min 40K: 60 min 50K: 75 min

10
STRENGTH TRAINING w/30 min aerobic warm up

11 Off Day

12 TEAM SKI Bear Valley

10AM Pace Trial & Coach Led Tour

13

Aerobic 25K: 1 hr 40K 1.5 hr 50K: 2 hr

25K: 30 min 40K: 45 min 50K: 60 min

25K: 5 40K: 5.5 50K: 6

Active Recovery = those activities you enjoy: walking, walking the dog, gardening Aerobic (Low to Threshold) = activity to the point that you can still hold a conversation Weekly Hours = Remember that this is a guide. The weekly hours do not necessarily add up to the complete weekday hours. They are set somewhat lower at what we hope is an attainable goal for most team members for most of the weeks of the season, and they increase gradually throughout the season. We expect that you will have weeks when you can exceed the weekly totals, and weeks when you may fall short due to holiday schedules, family commitments, work schedules, or (hopefully not too serious) injury or illness. If you use this calendar as a guide and attain most of the weekly hours, you will prepare yourself well for the on-snow training and the event in March. We schedule 7 coached on-snow training days for the season. We believe that these 7 days, at a minimum, will prepare you for the event. If you can ski more days, you may be better prepared. If you cannot ski at least 7 days, you will want to talk to one of the coaches about other training you may want to add to your schedule. In any case, for any concern, talk to a coach at any time during the season. GO TEAM! STAY SLICK! GO LONG!