You may recall that back in our second installment of 30/30s, I discussed increasing the workout in September. You can see that post here.
Well, September is more than upon us, and the workout this week is to indeed bump up those 30/30 speeds to 2×12 minutes.
It’s recommended that rollerskiing be the primary mode of training for these now, as we move into colder temps and want to prime our bodies for speed, balance, and hard efforts in the vein of our winter sport. But running or cycling work too!
Roads and paths that offer mixed terrain are ideal, as you do not want full uphill climbs or fast descents. What you are looking for is a mix of speed over various terrain. Gradual uphills you can V2, steeper V1 sections, a fast flat to work on power, or even a gradual downhill to mix in balance. If you can hit all of the terrain types in one 30/30 workout you are off to a good start.
With 2 sets of 12 minutes, that’s 6 speeds per set. Be sure to give yourself a good 5-10 minutes of easy skiing between each set so that you can recover and feel ready for both!
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