The number of hours spent training each year is unique to each athlete and should be tailored specifically to their needs. Quality of training is more important than quantity, and it is important to make sure you are properly recovering from your training. Transcript: "This is different every single year. We actually dropped my hours in the Olympic year to help me do kind of a four-year super peak cycle. This year, it will be around 875 hours a year. However, the one thing I will tell, especially young skiers is it really-- the hours that you train is super individual. It will be different for every single athlete. It will probably be different every year of your life. And I think it's really important to make sure that it's quality hours. Don't just chase the number. Don't just chase bigger and bigger hours. Make sure that what you're doing in those hours is right for you and that you recover from it, because it's recovering from the hours of training, that is where the magic is going to happen. And that's where you're actually going to get faster and stronger."
The number of hours spent training each year is unique to each athlete and should be tailored specifically to their needs. Quality of training is more important than quantity, and it is important to make sure you are properly recovering from your training.
In the winter I like to do cross-country skiing, in the spring I enjoy dance classes, and in the summer we do a lot of trail running, gravel biking and swimming. We also roller ski to train for cross-country skiing.
I use data from my aura ring to track my sleep and recovery, as well as subjectively fill out a questionnaire in my training log to see how I'm feeling. I combine this information with my training plan to make sure I'm getting the most out of my training and not just blindly following it.
Have some goals, a plan, and build a team. Having a plan and support network is important to achieve anything in life.
Strength and weight training is important for cross-country skiing, but it can vary depending on age and experience. Some great exercises to focus on are single leg box step ups, rear foot elevated split leg squats, pull-ups, dips, medicine ball slams, planks, rollouts, and TRX Supermans. These exercises engage the core, balancing muscles, and lats to help build power and balance.
In the spring, cross-country skiers typically focus on Level 1 (easy) and Level 2 (conversational pace) training. By June, they start doing more threshold intervals at Level 3. Throughout the summer, the amount of Level 3 decreases while the amount of Level 4 increases. By October, both sessions are usually Level 4, with more time trial simulations focusing on sprinting.