No more secrets: One of the Worlds best cross country skiers, Swedish national team member Anders Sodergren posted his recent two training weeks on his own web site ( http://www.teamsodergren.se ) a few days ago. Solid is all we can say.
Additional stats from his web site:
Sodergren captured the silver medal in the 50-kilometer at the 2003 Worlds, has five World Cup podium finishes and three World Cup 4th places. He is using PRO-SKI rollerskis for both classic and skating.
Week #35 — hard week
Monday:
AM Classic rollerski intervals, 4 x 8 minutes + 1.5 hour distance
PM Skate distance 2.5 hours
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Tuesday:
AM Speed training on skate rollerskis: 4 x 100 meter, 3 x 400 meter, 6 x 4 minutes sprint relay + distance. Total 2 hours and 20 minutes
PM Distance running 2.5 hours
Wednesday:
AM Sub-max test 10 minutes medium effort + 18 minutes hard + distance 1 hour and 10 minutes
PM Distance running 1 hour and 40 minutes + strength training 50 minutes
Thursday:
AM Classic rollerski distance- 3 hours
PM Distance run — 2 hours
Friday:
AM Rollerski double pole intervals 38 minutes total + distance 1.5 hours
PM Classic rollerskiing: double pole strength + distance running 1 hour
Saturday:
AM Skate rollerskiing, distance 2 hours and 45 minutes
PM Off
Sunday:
Off
Total: 25 hours and 14 minutes, 4 interval workouts, two strength session and 11 workouts
Normal week (week # 29):
Monday:
AM Rollerski interval (skate): 5 x 6 minutes + distance. Total 2 hours and 20 minutes
PM Distance running 2 hours
Tuesday:
AM Classic roll distance 3 hours
PM Bike distance 1.5 hour + strength 30 minutes
Wednesday:
AM Skiwalk intervals, 30 minutes efficient time + 1 hour and 20 minutes distance run
PM Classic roll distance 2 hours and 20 minutes
Thursday:
AM Classic roll distance 3 hours
PM Distance run 1.5 hours + strength 30 minutes
Friday:
AM Rollerski double pole intervals, 30 minutes efficient time + 1 hour and 20 minutes distance.
PM Off
Saturday:
Off
Sunday:
Off
Total: 21 hours, 3 interval sessions, 2 strength sessions, 9 total workouts.
