Central Cross Country Ski Association

American Birkebeiner and High School Training Plan Samples | 12.11.08
CXC Academy 5-Day Free Trial has been recently updated to include the American Birkebeiner and High School Training Plan Samples.

American Birkebeiner Training Program | 6 Training Periods (10.06.2008 - 3.16.2009)
Training Period 1 is made available as part of a 5-Day Free Trial
This training plan is designed for multi sport master skiers interested in participating in the American Birkebeiner and other marathon races. Simple workout structure will provide anyone with the basic work frame to maximize training time.
High School Racing Training Plan | 5 Training Periods (11.03.2008 - 3.16.2009)
Training Period 1 is made available as part of a 5-Day Free Trial
This training plan is designed for multi sport high school athletes and their coaches. It provides a sample of season overview and weekly progressions toward High School State Championships, Junior Olympic Qualifiers, Korteloppet and Junior Olympics.

Training Period 8 Recap | 09.11.08
Training Period 8 (November 10 – December 7) will be made available to subscribers on Monday, November 10th.

New in the period:

In Training Plans:
- Aerobic capacity development becomes a prime focus;
American Birkebeiner Training Program | Training period 2
This training plan is designed for multi sport master skiers interested in participating in the American Birkebeiner and other marathon races. Simple workout structure will provide anyone with the basic work frame to maximize training time.
High School Racing Training Plan | Training Period 2
This training plan is designed for multi sport high school athletes and their coaches. It provides a sample of season overview and weekly progressions toward High School State Championships, Junior Olympic Qualifiers, Korteloppet and Junior Olympics.

In Video Extras:
- Yuriy Gusev (CXC Athletic Director) First Time on Skate Rollerskis Drills;
- Bryan Fish (CXC Elite Team Coach) talks about running and jumping mechanics and its role in formation of ski technique – Part I and Part II;
- Bryan Fish (CXC Elite Team Coach) talks about movement patterns of classic and skate – Part III;
- V2 Body Position & Ski Loading | Part of Skate Technique Series (Matt Whitcomb – XC Development Head Coach | U.S. Ski Team);
- Striding | Part of Classic Technique Series (Matt Whitcomb – XC Development Head Coach | U.S. Ski Team);
- One Way Poles | Part of Equipment Selection Series (presented by One Way Sport);
- Salomon Skate Boots and Skis | Part of Equipment Selection Series ( presented by Salomon Sports/Nordic).

Training Period 7 Recap | 12.10.08
Training Period 7 (October 13 – November 3) will be made available to subscribers on Monday, October 13th.

New in the period:

In Training Plans:
American Birkebeiner Training Program
This training plan is designed for multi sport master skiers interested in participating in the American Birkebeiner and other marathon races. Simple workout structure will provide anyone with the basic work frame to maximize training time.
High School Racing Training Plan
This training plan is designed for multi sport high school athletes and their coaches. It provides a sample of season overview and weekly progressions toward High School State Championships, Junior Olympic Qualifiers, Korteloppet and Junior Olympics.

In Video Extras:
- Torin Koos (a member of the U.S. Ski Team) talks about community support and athlete development;
- Liz Stephen (a member of the U.S. Ski Team) talks about personal training;
- Matt Whitcomb (XC Development Head Coach | U.S. Ski Team) talks about sport specific coaches education;
- V2 | Part of Skate Technique Series (Bryan Fish – CXC Elite Team Coach);
- V1 | Part of Skate Technique Series (Bryan Fish – CXC Elite Team Coach);
- COACH Newsletter-Issue 011 | PDF Download
In this Issue:
- Effects of Tapering on Performance
- Travel Nutrition… More Than Just a “Plan B”
- Pre-Event Meals
- CXC Announces Openings for Athletes
- Polar Heart Rate Monitors

Training Period 6 Recap | 14.09.08
Training Period 6 (September 15 - October 12) will be made available to subscribers on Monday, September 15th.
New in the period:

In Training Plans:
- intensity and strength will increase in period 6;

In Video Extras:
- Classic Diagonal Stride | Part of Classic Technique Series (Bryan Fish – CXC Elite Team Coach);
- Double Pole | Part of Classic Technique Series (Garrott Kuzzy - US Ski Team & CXC Elite Team Athlete);
- Jay Tapper from Active Edge talks about warm-up and stretching techniques;
- Skate Skiing by the World Cup Athlete | courtesy of SVT.SE;
- Classic Technique Dryland | Part of Classic Technique Series (Bryan Fish – CXC Elite Team Coach);
- COACH Newsletter-Intelligence of Training and Teaching | PDF Download;
- Bryan Fish discusses the benefits of using a heart rate monitor during distance training as well as precautionary steps to ensure the heart rate monitor is a tool that supports training - mp3 format.

1__ When I attempt to log in, I receive the following message: “Sorry, you are not allowed access to this directory”.

2__ When I go to the log in page, the "5 day log in form" is not underlined, so my cursor does not allow me to enter by clicking.

3__ It is my understanding that you offer an on-line ski coach with a personalized training plan for participants. What are the details?

4__ I am considering a three- six month subscription but can’t find where I can preview a weekly, monthly plan. I need to see the plan. Any suggestion?

5__ How do I sign up for a Free Trial?

6__ I signed up for a 5 day free trial yesterday. I am unable to login in this morning. What am I doing wrong?

7__ I can't seem to find any of the training plans or video extras. Is there something I'm missing? I can watch the sample video extras and get the yearly overview PDF, etc, but don't find any special items.

8__ I can't find my email verification notice. Could you please re-send one?

9__ Did my email address get verified?

10__ I just subscribed to CXC Academy and don't see the video extras. Can you help?

11__ I attended a roller ski clinic put one by CXC last fall. At that time I paid for a CXC membership but have not done any thing with it as of yet. I would be interested in watching some of your videos. When I put my email address into the login it says that I do not exist in the system. Am I a member?

12__ Is it possible to begin a subscription at this time given that you are now in Period X? I just found out about your program and realize that it is late to start but I am training for a few marathons this year and would like to structure my workouts better than I have in the past.

A: You have probably been trying to log in using the Member Login Form, which is for subscribed members only. There is also a login form available to the users subscribed for a free trial; it is located right below the official Member Login Form and says 5-Day Free Trial Login Form, once you click on the link you'll see the pop-up login form where you can enter your username and password.

A: The word [here] is not underlined and the cursor will not focus, but if you click on it the pop-up form will come up. As an alternative here is a web address of the login form page: http://www.cxcacademy.com/trial_log.htm

A: The best way to find how the cxcacademy is structured and the training plan organization is to first sign up and access our 5-day free trial. It's created for this purpose. You don't have to commit or provide your credit card information in order to use our free trial. Here is a suggestion: once you access the free trial look for training period three - this is the period where we have selected a slightly different approach to a training plan breakdown. You can choose from three different training plans based on the hours you're willing to commit. Free trial only covers training periods 1 through 3 and is meant to show how things are structured in the academy.

A: The best way to see how the plans are structured is to sign up and access our free trial. It's created for this purpose. Do don't have to commit or provide your credit card information in order to use our free trial. Here is a suggestion since you're particularly interested in the plan's structure: once you access the free trial look for training period three - this is the period where we have selected a slightly different approach to a training plan breakdown. You can choose from three different training plans based on the hours you're willing to commit. Free trial only covers training periods 1 through 3 and is meant to show how things are structured in academy.

A: Here is how to sign up for a free trial: cxcacademy.com > first time visitor > Click on Subscribe/Free Trial tab > get familiar with how the trial works by reading the FAQs on the right hand side then click on Subscribe to cxcacademy button > fill in the Sign-Up Form > make sure to select Free Trial > every field is required except the Promo Code > Click Submit > shortly after your submission you will be receiving a few confirmation emails, please make sure to look for the one that asks you to verify your email address, failure to do this will result in denial of access to the free trial.

A: It looks like you've been trying to log in using the Member Login Form, which is for subscribed members only. There is also a login form available to the users subscribed for a free trial; it's located right below the official Member Login Form and says 5-Day Free Trial Login Form, once you click on the link you'll see the pop-up login form where you can enter your username and password. Note: the cursor will not focus on the word [ here ], just go ahead and click on it anyway and the form will come up. Here is also a link to the actual free trial login page: http://www.cxcacademy.com/trial_log.htm

A: Once you're logged in you find yourself on the yearly overview page: you can download PDFs and watch the yearly overview video which is a visual representation of what you'll read about in the yearly overview script; on the right hand side there is a table of training periods, the red [+] means that a training period is available to view. Click on Period X link and you'll be taken to the period's page. The way you progress through the tabs in the training period replicates much of what you've seen before and after login. Training plan samples can be found under the Period Overview Tab. Extras Tab is the last one on the page; all the videos are particular to the period, but if you wanted to watch the videos from the previous training periods - all you need is to select the category from "Watch All Videos" to the right from the player.

A: Please check your e-mail for a verification notice or email us back if you did not receive a notice. The email you're looking for contains a link that you would need to click on in order to get your email address verified and admitted by the website security system.

A:If you’ve completed the sign up but don’t seem to be able to log in and get error messages, most likely it’s because you forgot to verify your email address. Please check your e-mail for a verification notice or email us back if you did not receive a notice. The email you're looking for contains a link that you would need to click on in order to get your email address verified by the website security system.

A: Once you're logged in, select the period you’re looking for from the table of Training Periods (right hand side). The red [+] means that a training period is available to view. The link will take you to the Training Period’s page. Among the tabs is the tab called Extras; it contains all the videos for the particular period.

A: cxcacademy.com is an affiliate website of Central Cross Country Ski Association, developed as a separate CXC project and not included in CXC membership. In order to view the videos and access training plans you would need to establish a separate cxcacademy membership (monthly or annual). A Free Trial will give you an unlimited 5-day access to the first three training periods.

A: It's surely all right to join at this point andto complement your training with valuable information and structured training plan. The only suggestion we usually make is for strength training. For the first 4 weeks follow the strength program from period 1 and then jump into the strength program based on the current date. There is also a video in which Bryan Fish (CXC Elite Team Coach) explains why it's important to follow the strength program from period 1 for a while. It'll probably be beneficial to watch it as he also refers to the people who do other sports and not just cross country ski training. It's called "If you join later in the year" and listed second in the player on the cxcacademy welcome page.