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									                                                       Innovative Fitness :: Payak 30km Program Plan



Discipline                              Skate or Classic                                                                                     Race Date:                                      Feb 26th 2011
Program Goals                                        You will need a heart rate monitor to regulate exercise intensity
1. Program consists of 3 ski days, 2 resistance training days, and regular stretching and mobility work.
2. Mobility and flexibility exercises are to be done daily and as movement preparation before all workouts - this is your warm up.
3. If you cannot ski some days cross train - run,bike, row, or snowshoe. Follow the work out structure and the required heart rate zone times
4. Join Innovative Fitness Ski Group on Sundays - we structure the routes for each race distance every week of the program.

Max HR:                         0                              Zone 1                       Zone 2                        Zone 3                        Zone 4                                Zone 5a                     Zone 5b
Rest HR:                        0                                0                            0                             0                             0                                      0                           0



Month: December
Phase: Base
     Week                    Monday                           Tuesday                     Wednesday                      Thursday                       Friday                                 Saturday                    Sunday
     BUILD                                      29                           30                             1                           2                                  3                                 4                         5
                  Off/Yoga                           Resistance- Session 1        Ski - Tempo                   Resistance- Session 2        Off/Yoga                           Ski - Base/Technique              Innovative Fitness
                                                                                  1 hr 00 min                                                                                   1 hr 00 min                       XC Ski Group
        1         Mobility/Stretching Routine                                     Practice Technique                                         Mobility/Stretching Routine        Practice Technique                9 am WOP

                                                                                  Steady Z3                                                                                     Steady Z2                         1h 30 min Z2
     BUILD                                      6                            7                              8                           9                                  10                                11                        12
                  Off/Yoga                           Resistance- Session 1        Ski - Tempo                   Resistance- Session 2        Off/Yoga                           Ski - Base/Technique              Innovative Fitness
                                                                                  1 hr 15 min                                                                                   1 hr 15 min                       XC Ski Group
        2         Mobility/Stretching Routine                                     Practice Technique                                         Mobility/Stretching Routine        Practice Technique                9 am WOP

                                                                                  Steady Z3                                                                                     Steady Z2                         1h 45 min Z2
     BUILD                                      13                           14                            15                           16                                 17                                18                        19
                  Off/Yoga                           Resistance- Session 1        Ski - Tempo                   Resistance- Session 2        Off/Yoga                           Ski - Base/Technique              Innovative Fitness
                                                                                  1h 30 min                                                                                     1h 30 min                         XC Ski Group
        3         Mobility/Stretching Routine                                     Practice Technique                                         Mobility/Stretching Routine        Practice Technique                9 am WOP

                                                                                  Steady Z3                                                                                     Steady Z2                         2h 00 min Z2
   UNLOAD                                       20                           21                            22                           23                                 24                                25                        26
                  Off/Yoga                           Resistance- Session 1        Ski - Time Trial              Resistance- Session 2        Off/Yoga                           Ski - Base/Technique              Innovative Fitness
                                                                                  Warm Up Well                                                                                  1 hr 00 min                       XC Ski Group
        4         Mobility/Stretching Routine                                     Ski 10 km hard                                             Mobility/Stretching Routine        Practice Technique                9 am WOP
                                                                                  Record time/avg HR
                                                                                                                                                                                Steady Z2                         1h 30 min Z2
     BUILD                                      27                           28                            29                           30                                 31                                1                         2
                  Off/Yoga                           Resistance- Session 3        Ski - Cruise Intervals        Resistance- Session 4        Off/Yoga                           Ski - Base                        Innovative Fitness
                                                                                  1 hr 15 min                                                                                   1 hr 15 min                       XC Ski Group
        5         Mobility/Stretching Routine                                     3x5 min- build to Z4/5a                                    Mobility/Stretching Routine        Practice Technique                9 am WOP

                                                                                  Rest Steady Z3                                                                                Steady Z3                         2h 15 min Z2
Monthly Goals:                                                                                  Use the Dynamic Warm Up Sequence to Prep for Ski Sessions
1, Determine you heart rate zones - take your heart rate first thing in the morning before you get out of bed. Enter as your resting heart rate
2. Max Heart Rate = 220 - age. The table above will calculate your zones. Check your Z4/5a range with your average heart rate from the Time Trial this month
3. Resistance Training Sessions- see the table for workout descriptions.
4. Nutrition - Practice fueling and hydrating in all ski sessions - determine how much you need - calories/fluid/electrolytes - how will you carry these items/keep them accessible?
                                                       Innovative Fitness :: Payak 30km Program Plan

Discipline                              Skate or Classic                                                                                     Race Date:                                      Feb 26th 2011
Program Goals                                        You will need a heart rate monitor to regulate exercise intensity
1. Program consists of 3 ski days, 2 resistance training days, 1 day of cross training, and regular stretching and mobility work.
2. Mobility and flexibility exercises are to be done daily and as movement preparation before all workouts - this is your warm up.
3. If you cannot ski some days cross train - run,bike, row, or snowshoe. Follow the work out structure and the required heart rate zone times
4. Join Innovative Fitness Ski Group on Sundays - we structure the routes for each race distance every week of the program.

Max HR:                         0                              Zone 1                       Zone 2                        Zone 3                        Zone 4                                Zone 5a                     Zone 5b
Rest HR:                        0                                0                            0                             0                             0                                      0                           0



Month: January
Phase: Build
     Week                    Monday                           Tuesday                     Wednesday                      Thursday                       Friday                                 Saturday                    Sunday
     BUILD                                      3                            4                              5                           6                                  7                                 8                         9
                  Off/Yoga                           Resistance- Session 3        Ski - Cruise Intervals        Resistance- Session 4        Off/Yoga                           Ski - Base                        Innovative Fitness
                                                                                  1 hr 30 min                                                                                   1 hr 30 min                       XC Ski Group
        6         Mobility/Stretching Routine                                     4x5 min- build to Z4/5a                                    Mobility/Stretching Routine        Practice Technique
                                                                                                                                                                                                                  9 am WOP
                                                                                  Rest Steady Z3                                                                                Steady Z3                         2h 30 min Z2
     BUILD                                      10                           11                            12                           13                                 14                                15                        16
                  Off/Yoga                           Resistance- Session 3        Ski - Cruise Intervals        Resistance- Session 4        Off/Yoga                           Ski - Base                        Innovative Fitness
                                                                                  1 hr 45 min                                                                                   1 h 45 min                        XC Ski Group
        7         Mobility/Stretching Routine                                     5x5 min- build to Z4/5a                                    Mobility/Stretching Routine        Practice Technique                9 am WOP

                                                                                  Rest Steady Z3                                                                                Steady Z3                         2h 45 min Z2
   UNLOAD                                       17                           18                            19                           20                                 21                                22                        23
                  Off/Yoga                           Resistance- Session 3        Ski - Time Trial              Resistance- Session 4        IF 3 Day Total Nordic              Ski - Base                        Innovative Fitness
                                                                                  Warm Up Well                                               Experience Camp                    1 h 15 min                        XC Ski Group
        8         Mobility/Stretching Routine                                     Ski 10 km hard                                                                                Practice Technique                9 am WOP
                                                                                  Record time/avg HR
                                                                                                                                                                                Steady Z2                         2h 00 min Z2
     BUILD                                      24                           25                            26                           27                                 28                                29                        30
                  Off/Yoga                           Resistance- Session 5        Ski - Hill Repeats            Resistance- Session 6        Off/Yoga                           Ski - Base                        Innovative Fitness
                                                                                  1 h 30 min                                                                                    1 hr 30 min                       XC Ski Group
        9         Mobility/Stretching Routine                                     Warm up 20 min Z2                                          Mobility/Stretching Routine        2 x 10 min @ Z3                   9 am WOP
                                                                                  6 x 3-5 min Hills                                                                             5 min Z2 Recoveries
                                                                                  Climb @ Z4/5a                                                                                 Steady Z2 Otherwise               3h 00 min Z2




Monthly Goals:                                                      The Innovative Fitness 3 Day Nordic Camps will help you to understand how to be well prepared for the event
1. Use the Sunday ski groups to stay on track. Monthly time trials to monitor your progress - record your time and average heart rate for comparison.
2. Do not forget you can cross train if you cannot ski.
3. Resistance Training Sessions- see the table for workout descriptions.
4. Nutrition - Practice fueling and hydrating in all ski sessions - determine how much you need - calories/fluid/electrolytes - how will you carry these items/keep them accessible?
                                                       Innovative Fitness :: Payak 30km Program Plan

Discipline                              Skate or Classic                                                                                         Race Date:                                      Feb 26th 2011
Program Goals                                        You will need a heart rate monitor to regulate exercise intensity
1. Program consists of 3 ski days, 2 resistance training days, and regular stretching and mobility work.
2. Mobility and flexibility exercises are to be done daily and as movement preparation before all workouts - this is your warm up.
3. If you cannot ski some days cross train - run,bike, row, or snowshoe. Follow the work out structure and the required heart rate zone times
4. Join Innovative Fitness Ski Group on Sundays - we structure the routes for each race distance every week of the program.

Max HR:                         0                              Zone 1                         Zone 2                        Zone 3                          Zone 4                                Zone 5a
Rest HR:                        0                                0                              0                             0                               0                                      0


Month: February
Phase: Peak and Race
     Week                    Monday                           Tuesday                       Wednesday                      Thursday                         Friday                                 Saturday                     Sunday
     BUILD                                      31                             1                             2                              3                                  4                                 5                         6
                  Off/Yoga                           Resistance- Session 5          Ski - Hill Repeats            Resistance- Session 6          Off/Yoga                           Ski - Base                        Innovative Fitness
                                                                                    1 h 15 min                                                                                      1 h 45 min                        XC Ski Group
       10         Mobility/Stretching Routine                                       Warm up 20 min Z2                                            Mobility/Stretching Routine        2 x 12 min @ Z3                   9 am WOP
                                                                                    5 x 3-5 min Hills                                                                               6 min Z2 Recoveries
                                                                                    Climb @ Z4/5a                                                                                   Steady Z2 Otherwise               2h 45 min Z2
     BUILD                                      7                              8                             9                              10                                 11                                12                        13
                  Off/Yoga                           Resistance- Session 5          Ski - Hill Repeats            Resistance- Session 6          Off/Yoga                           Ski - Base                        Innovative Fitness
                                                                                    1h                                                                                              2 h 00 min                        XC Ski Group
       11         Mobility/Stretching Routine                                       Warm up 20 min Z2                                            Mobility/Stretching Routine        2 x 15 min @ Z3                   9 am WOP
                                                                                    4 x 3-5 min Hills                                                                               7.5 min Z2 Recoveries
                                                                                    Climb @ Z4/5a                                                                                   Steady Z2 Otherwise               2h 30 min Z2
    Unload                                      14                             15                            16                             17                                 18                                19                        20
                  Off/Yoga                           Resistance- Session 5          Ski - Time Trial              Resistance- Session 6          IF 3 Day Total Nordic              Ski - Base                        Innovative Fitness
                                                                                    Warm Up Well                                                 Experience Camp                    1 h 30 min                        XC Ski Group
       12         Mobility/Stretching Routine                                       Ski 10 km hard                                                                                  2 x 15 min @ Z3                   9 am WOP
                                                                                    Record time/avg HR                                                                              7.5 min Z2 Recoveries
                                                                                                                                                                                    Steady Z2 Otherwise               2h 00 min Z2
     Taper                                      21                             22                            23                             24                                 25                                26                        27
                  Off/Yoga                           Ski - Race Pace Repeats        Cross Train - Recovery        Ski - Race Pace Repeats        Rest/Yoga                          P'ayak                            Day Off
                                                     Warm up 20 min Z2              35 min @ Z1/2                 Warm up 15 min @ Z2                                               Race Day
       13         Mobility/Stretching Routine        5 x 90s at Z4/5a               Bike/Row/Run                  4 x 90s at Z4/5a
                                                     3 min recoveries Z2            It must be very easy          3 min recoveries Z2            Mobility/Stretching Routine
                                                     Cool Down @ 20 min Z2                                        Cool Down 15 min @ Z2




Monthly Goals:                                                      The Innovative Fitness 3 Day Nordic Camps will help you to understand how to be well prepared for the event
1. Daily mobility work - see attachment. Monthly time trials to monitor your progress - record your time and average heart rate for comparison.
2. Train in the clothing that you want to race in.
3. Resistance Training Sessions- see the table for workout descriptions.
4. Nutrition - Practice fueling and hydrating in all ski sessions - determine how much you need - calories/fluid/electrolytes - how will you carry these items/keep them accessible?

								
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