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In the Northern Hemisphere it is getting warmer and the days are getting longer. That said, ski season will be here before we know it. Already, registration is filling up for many popular Worldloppet races. It’s time to make plans for next winter, and to start to get fit for the next winter. Personal Coach Martin Benes is telling you his tips for your proper summer training.

While we improve technique on-snow, it is important to build our fitness in the summer. There are three simple tips I encourage people to follow in the summer months:

1. Build Volume

With longer days, we have more time to get outside. It’s important to take advantage of this. Get in long bike rides, runs, hikes, rollerski sessions, and more! Take time to go Zone 1 and 2 (slow) to build up your aerobic endurance for next winter.

2. Get strong

Whatever works for you to build upper body strength and leg strength. Going to a gym is very productive for cross-country skiers. Or get a few pieces of home equipment to use (kettlebell, medicine ball, minibands). Even if you train without any weights at all, it is still important to build some strength. Plyometric training is great for the legs and arms. Plenty of core strength is important too.

3. Do Intensity and Speed

To really get faster and improve your engine, it is important to do at least one hard session per week. Running or running with poles is great because it doesn’t take much time or equipment. There are lots of options, but it’s important to get your heartrate up and close to your maximum effort!

Personal coaching for the perfect plan

They are simple concepts, but how do you make sure you do it properly? How does this all fit in to your life and schedule? That’s where having a personal coach is important. Personal coaching is about creating a plan that will work for you and your other commitments in life: family, social, work, and vacation. I create plans that are fully customized to your life and background. I have over fifteen years of working with all levels of cross-country skiers (beginners to Olympians!) and distill sports science concepts down to how they can apply for you.

You can invest a lot of money into equipment and getting to races, it’s time to put the same investment into your training! The value you can get from a personalized plan is priceless and we also offer a discount for Worldloppet Passport holders! All our plans are great options, but the Tier 1 Plans work well even without much communication. You can reach out today to set up a FREE 30-minute introduction call or just get started with a training program by signing up on the website.