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

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

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.

Get ready to Begin Fundaising

Make the guide work for YOU!

14 15
Aerobic

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 Clinics/Potluck

18

Aerobic 25K: 30 min 40K: 40 min 50K: 60 min 25K: 3 40K: 3.5 50K: 4

19 Off Day
Or CrossTrain/Active Recovery

Aerobic Off Day Low to Threshold 25K: 30 min Or Active Recovery 25K: 30 min 40K: 40 min 40K: 40 min 50K: 45 min 50K: 45 min 3 options to help you get started!! 21 20 22
DRY LAND TRAINING
TBA

24 Active Recovery

25

Active Recovery

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

DRY LAND TRAINING TBA

Happy Thanksgiving!

Aerobic 25K: 30 min 40K: 45 min 50K: 60 min 25K: 3 40K: 3.5 50K: 4

26 Active Recovery

28 Active Recovery

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

30

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

STRENGTH TRAINING w/ 20 min aerobic warm up

See Next Page for suggested total hours for this week

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 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
9

Off Day

4
DRY LAND TRAINING
TBA

Aerobic
25K: 30 min 40K: 45 min

6
STRENGTH TRAINING w/20 min aerobic warm up

Off Day

Or CrossTrain/Active Recovery

8 TEAM SKI DAY Bear Valley

10 AM on snow Lesson & 5-15k ski

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

Aerobic 25K: 1 hr 40K: 1 hr 50K: 1.75 hr 25K: 4 40K: 4.5 25K: 3.5 40K: 4

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

DRY LAND TRAINING

50K: 60 min 12 Aerobic

25K: 30 min 40K: 45 min

50K: 4.5

10 Off Day
Or CrossTrain/Active Recovery

13
STRENGTH TRAINING w/20 min aerobic warm up

14

TBA

Off Day

15
TEAM SKI DAY Bear Valley 10AM on snow Lesson & 5-20K ski

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

50K: 60 min 19 20
STRENGTH TRAINING w/20 min aerobic warm up

50K: 5

17 Off Day
Or CrossTrain/Active Recovery

DRY LAND TRAINING

TBA

Aerobic
25K: 30 min 40K: 1 hr

21 Off Day

22

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

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

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

Merry

50K: 1 hr 26 27
STRENGTH TRAINING w/20 min aerobic

24 Off Day
your minimum in

28

29

30

Christmas!

Aerobic
25K: 30 min

Aerobic

Active Recovery

25K: 4

fundraising by 12/29, get a sweatshirt!

40K: 1hr 50K: 1 hr

warm up

Off Day

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

31

Happy New Year!

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 7 Off Day
Or CrossTrain/Active Recovery

3
STRENGTH TRAINING w/30 min aerobic warm up

4 Off Day

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

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

13

25K: 4.5 40K: 5

50K: 5.5

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

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

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

10AM Pace Trial & Coach Led Tour

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!