TRAINING PLANS FOR CROSS-COUNTRY SKIING RACES
For the preparation of the Marcialonga, as well as all longer races, you should have at least a 3-month plan.
Before you start, be aware that continuity and perseverance are much more important than duration. In addition to this, a cross-country skier has to deal with the seasonality of the sport. On this topic a pretty straight forward rule applies: no snow, no problems.
To ensure progresses both in technique and strength there are many different types of effort to train without proper skiing. In the initial preparation phase, so in spring/summer, the optimal training is running or Nordic running. These two disciplines are able to increase the aerobic endurance and the strength in the arms, two pivotal forces that can significantly overturn the result of the performance. In addition to these, one of the practices most appreciated by cross-country skiers is Ski Roll as it is closer to the movement of nordic skiing to improve the technique. These types of workouts, combined with a gym preparation will be the fundamental starting point to face the first winter training sessions.
As soon as the snowflakes are there and the track will finally turn white, you can go wild and put together all the strength and technique developed.