Bella, Madi, Kieran & Alec Plan
Feb 8 - Travel
Feb 9 - arrive / 15-20 min run or 45 min ski
Feb 10 - am 60-90 min ski / pm travel
Feb 11 - 60 to 90 min ski with sprints
Feb 12 - Sprint race
Feb 13 - Distance race
Feb 14 - Distance race
Ryan's Plan
Feb 8 - Monday - off
Feb 9 - Tuesday - 90 min Z1 recovery ski
Feb 10 - Wednesday - Distance workout 3 hours
Feb 11 - Thursday
am (total workout 90 min)
30 min warm-up
3 X 8 min on 3 min off Zone 3 10 min rest
5 X 10 sec sprints with 2 min rest
cool down
pm
45 min ski
Feb 12 - Friday am - 15 min cardio / 20 min Str / 15 min cardio
Strength program 3 sets with 5 min rest
15 push-ups - dynamic
10 incline pull - ups
10 hands close together push-ups
60 sec plank
20 sideplank dumbell raise (low weight) both sides
60 sec plank
15 push-ups
10 incline pull ups explosive
Feb 13 - Saturday - Off or short run
Feb 14 - Sunday am. 90 min ski / pm 30 min run
Feb 15 - 90 min ski with sprints
Feb 16 - 3 hour distance
Feb 17 - off
Feb 18 - Travel / 60 min easy ski or 30 min run
Feb 19 -
am. 60 min ski
pm. 60 min ski
Feb 20 - 60 min ski with sprints
Feb 21 - 60 min ski with sprints
Feb 22 Sprint Race
Feb 23 60 min ski easy on classic course
Feb 24 - 10K classic
Feb 25 - 45 min ski
Feb 26 - Ski-athlalon
Feb 27 - am 30 min run / pm -30 min ski
Feb 28 - Relay
