Training

The endurance training of the participant is one of the most important aspects of training.

It is effective when the frequency of the exercise is 2-3 times per week.

The basic endurance can be enhanced by adding the number of exercises and by carrying out anaerobic endurance exercises.

In order to improve basic physical state participant should practice running, walking, cycling and Nordic walking for relatively long periods at a time on forest paths and sawdust tracks. The body movements while exercising Nordic walking are similar to cross-country skiing, only the friction of the snow is absent.

Swimming, gym training and rowing are especially good for arm muscles, ball games for increasing resilience.

Training program for off-track skiing

Cross-country skiing is naturally the best exercise, but if there is no snow, you should practice by running, Nordic walking, hiking and swimming.

The training frequency: first two weeks harder, third week is always recovering.
Always remember to warm up and stretch before and after running or playing ball games.

	Weeks 41, 42, 44,45, 47,48, 50	Weeks 43, 46, 49
mon	Basic endurance, running 1 h, heart rate 10 - 15 under aerobic threshold	Basic endurance, running 45 min, heart rate 10 - 15 under aerobic threshold
tue	Rest	Rest
wed	Anaerobic endurance, warm up 15 min, running 1 h, heart rate 20 over aerobic threshold	Anaerobic endurance, warm up 15 min, running 1 h, heart rate 20 over aerobic threshold
thu	Rest	Rest
fri	Basic endurance, running 1 h, heart rate 10 - 15 under aerobic threshold	Warm up 20 min, short runs 2 min, heart rate 30 over aerobic and 2 min pulse 30 under aerobic 6 – 8 times
sat	Rest or light gym exercise, circuit at home or gym	Basic endurance, running 2 h, heart rate 30 under aerobic threshold
sun	Basic endurance, running 2,5 h, heart rate 25 under aerobic threshold	Rest

Aerobic threshold – you become breathless and talking is more difficult. Aerobic threshold is individual and is relative to one’s basic condition and age etc. It usually varies so that heart rate is 125 – 160 beats per minute.

Skiing exercises should start at the beginning of January. Even if there is only a little, snow forest skis can be used on opens and fields. You should try different paces while skiing and find a convenient pace for you that you can keep up for long periods of time. Some exercises should be done wearing a backpack so that you can better choose suitable checkpoints and trails for your physical state.

Weeks 1, 2	Each week skiing 1,5 h wearing off-track skiing equipment, heart rate varies over and under aerobic threshold, rest of the training according to week 41
Week 3	sun Skiing 2 h wearing off-track skiing equipment, heart rate under aerobic threshold, rest of the training according to week 43
Week 4, 5	Skiing 1,5 h wearing off-track skiing equipment, heart rate over aerobic threshold, rest of the training according to week 41
Week 6	mon skiing 45 min, heart rate 20 under aerobic threshold tue skiing 45 min, heart rate 20 under aerobic threshold wed-thu-fri Eat lots of carbohydrates (pasta, macaroni, chocolate, cake) and remember to drink enough fluids. Build up your craving for skiing, don’t practice any major exercises, just do some walking or stretching.

While exercising skiing you should wear the clothes that you will eventually use in the competition.

It is important to know which clothing is sufficient and warm enough weatherwise.
Remember to try also the overnight equipment.

Competition equipment

woolen cap and hood
woolen set of underwear, and additional set if the weather is really cold
light set of underwear if the weather is mild
boots with felt lining
woolen socks, additional pair into backpack
warm mittens, additional pair into backpack
backpack 40-60 liters
sleeping bag to last -20 degrees Celsius
sleeping pad
cooking equipment for open fire
spoon, plate and mug
drinking bottles to carry 1,5 liters
own food for two days, including snacks, dinner and breakfast
sheath knife and fire making equipment
compass
first aid kit