Post 3 of 3: Transition to Ski

Ski Specific Training Schedule

So, I’ve shared with you about my summer events.  I’ve shared with you my three times per week workout schedule leading up to ski season.  It’s about to get warm here in Minnesota but I feel the time is right to map out my ski training schedule. 

Keep in mind; I do not race for time.  My purpose in competing is to motivate me to stay in shape and it gives me the opportunity to be inspired by so many amazing people.  In turn, I’m hopefully able to inspire others by sharing my stories and adventures.  There is nothing special about what I’m doing.  I wake up, have breakfast, play with kids, go to work, eat a snack, work a bit, eat lunch, finish my daily work, eat a snack, drive all over town picking up kids, etc, then train and eat supper with my family.  There are weekend days when I wake up at 5:00 to train.  Sometimes I don’t want to, but that’s why I pick an event.  The end game motivates me and once I decide I’m in, I commit and honor that commitment.  There is really no magic formula or special equation to the process. 

Once I create this schedule, I’m not married to it.  If there is a day that something comes up where there really isn’t time or my workout doesn’t fit into my daily rhythm, I’ll fit something in until I’m able to commit more time and energy to it.  When I settle into a good workout and get in rhythm that way, it is beautiful.  I’m at peace.  Part of that is because I don’t feel like I have to.  Up until a month ago, I’ve been working in other areas giving them more attention.  Namely, creating amazing things to serve you with and getting closer to a relaunch of my entire brand.  That will continue and now that my business canvas is in place for years to come, I’ll continue to work that out as I integrate ultra-training into my block schedule. 

For the next few months, until the middle of March, competition will drive me.  I always look forward to settling into that competitive rhythm.  I like sharing my adventures with you and it inspires me to share.  My hope is that something I come to you with will inspire you to pursue your dreams.  Living a healthy life has impacted me so deeply that I feel the need to share the gift of health with others. 

Here we go:

This training will mirror ultra-marathon training.  The distances are 50 – 58k and it will take between four and six hours to complete each one.  I’ll create a rough schedule for recovery into competition but will be flexible and listen to my body.

It’s going to warm up for the next week or so meaning I’ll ski for the next couple of days, then schedule in more dry land and ski when the opportunity presents itself.  By the first of the year the snow should be good to go.  Most of my training will be at Elm Creek.  Some at Hyland for variety and I’ll explore two other tracks to add variety to my training. 

The rest of December will consist of 30 – 60 minute ski sessions during the week, blocked when possible on back to back days.  By the end of the month I’ll be up to a two hour base.  My focus will stay the same with the dry land workouts I’ve already created and I’ll spend more time on the treadmill doing hills for cardio.

In January I’ll ski more with the first event being on February 7th.  Once that event happens I’ll settle into a healthy recover/race rhythm.  By two weeks prior to that event, I’ll complete a three hour on Saturday followed by a two hour on Sunday.  From the end of December to the end of January I’ll build to that block gradually adding blocks during the week when it fits.  Recovery will be vital and the foam roller will be my friend.

I’ll visit the chiropractor one to two times per week and stretch after I ski.  I want to be lighter and will gradually lose weight as my exercise becomes more intense.  I’m not on a weight loss kick.  If I can get down to 190-195 by race day, that will be perfect from the 205 I weigh now. 

Jan 26 – Feb 6 / focus on technique and work dry land.  This is a “taper” recovery focus so I’m brining everything to the table on the 7th, 14th, 21, and March 7th again. 

Jan 25 – two hour ski morning, 30 minute ski evening cool down
Jan 24 – three hour ski

Jan 18 – two hour ski
Jan 17 – two hour ski

Jan 11 – 90 minute ski
Jan 10 – two hour ski

Jan 4 – two hour ski
Jan 3 – 60 minute ski

Dec 28 – two hour ski
Dec 27 – 60 minute ski

During the week, depending on snow conditions and following day schedule I’ll try and ski in the evenings.  I might be able to get a few in during the day.  I facilitate workouts twice a week and have a few clients outside of that so I might be able to exercise with them a time or two as I integrate wellness into my career.

I know it’s simple, but I’ll look back on this simple plan and map out my training.  This plan does not address nutrition.  I know this will be somewhat of a challenge with the holidays coming but I’ll find a good balance between treats and not.  Ultimately I will not completely deprive myself of wonderful deserts that my family has been cooking since I was a young boy.  I say eat it.  Eat it in moderation and anyone that knows me knows it’s not easy for me to do.  Events help keep me focused and dialed in on my eating, my sleep and it helps me manage stress and be the best I can be.

Thank you for allowing me to share my journey with you and I’m grateful for the investment of your time that you’ve taken to keep up with what’s going on in my life.  I hope that in some way, I’ve been able to inspire you to dream big and pursue your passions.  Never settle for where you are, especially if your desire is to be somewhere else.  Create the tomorrow of your dreams.  No one is going to do it for you.  The good news is that we all have choices that we make every day that either get us closer to our dream day or further away.  I don’t always choose closer but I am aware of that choice every day and do things in my life that put me in a position to choose passion, desire and purpose. 

Please share your plans with me.  I’d love to be an even more personal part of your story.

Jon