Lars Flora is a two-time Olympian. He skis for the Saab Salomon Factory Team and the Alaska Pacific University Nordic Ski Center. This article first appeared in Ski Post – http://www.skipost.com. Learn more about the Saab Salomon Factory Team at http://enjoywinter.com.
It is said The Twelve Days of Christmas helps young Catholics to learn their faith. This is all good, but besides the good food, carols, singing around the Christmas Tree, the presents, the in-laws, the visit to Santa Claus, and the endless list of Holiday activities, everybody needs a good training plan for the Holidays. For all the snow lovin’ masters, juniors, and everyone else here is a sample of my training plan to work off those double fudge truffles. What’s your plan for the Holiday Season and the New Year?
On the first day of Christmas my true love sent to me:
One Set Of Intervals @ 90-95%, 6 x 4 min (build into first two intervals), classic, Total Time – 1:45
On the second day of Christmas my true love sent to me:
Anaerobic intervals 12 x 1min, Skate TT – 1:45
On the third day of Christmas my true love sent to me:
Distance with 10 x 15 second speed, Classic, Total Time – 2:00
On the fourth day of Christmas my true love sent to me:
Easy Recovery Ski- Total 2 hours, Skate
On the fifth day of Christmas my true love sent to me:
One hour double pole only in rolling terrain with one hour Strength
On the sixth day of Christmas my true love sent to me:
Threshold intervals 4 x 10 min, Classic, TT-2 hours
On the seventh day of Christmas my true love sent to me:
Three sets of 10 x 30 seconds sprints with 10 minute between sets, Skate, TT-2:00
On the eighth day of Christmas my true love sent to me:
Over distance three to four hours, Classic
On the ninth day of Christmas my true love sent to me:
Day Off
On the tenth day of Christmas my true love sent to me:
One set of Intervals @ 90-95%, 8 x 4 min, Classic, TT – 1:30
On the eleventh day of Christmas my true love sent to me:
Easy ski hour and half with testing skis, Skate
On the twelfth day of Christmas my true love sent to me:
15 km Time Trial Skate, TT-2 hours
![](http://new.fasterskier.com/wp-content/uploads/2008/12/lars_flora-08-09-factory.jpg" "Lars Flora 08-09 Factory Team image")
Lars Flora
Lars Flora is a two-time Olympian, racing in both the 2002 Salt Lake City Games and in Torino in 2006. He currently races for the Saab Salomon Factory Team and the Alaska Pacific University Nordic Ski Center (APUNSC)
