Training Period 3 of Season II Recap | 20.06.09
Training Period 3 (June 22 – July 19) - will be released on Monday, June 22nd.

New in the period:

In Training Plans:
- Period 3 marks the start of maximal strength phase. The goal here is to increase resistive load. There will be a decrease in the number of exercises to primarily focus on the muscle and movements of the sport.

In Video Extras:
- Dryland Drills – bungee work (Single Stick and Double Pole Drill Facing Away);
- Dryland Drills – bungee work (Kick Forward and Back Drill; Adduction and Abduction Drill) ;
- Distance Workout with Matt Liebsch;
- Specific Strength Exercises;
- Cycling Series | Vision Quest Coaching and Robbie Ventura – Group vs. Individual Training Part 1and 2;
- Coaches Corner Notes Series | Workout Shifting and Duration – Marathon Training, PDF download;
- Dartfish Mediabook Series | Skate Saddle Feet Drill - CXC Elite Team

Central Cross Country Ski Association utilizes the Dartfish Video Analysis System to evaluate different aspects of cross country ski technique. CXC’s Elite and Junior Teams both make use of this motion analysis software to give visual feedback and pinpoint the areas that require improvement.

Attention:
Step 2 | Determine your training intensity levels PDF under the Yearly Overview tab has been updated. We have posted additional information on how to determine personal training intensity zones.

Training Period 2 of Season II Recap | 23.05.09
Training Period 2 (May 25 – June 21) - will be released on Monday, May 25th.

New in the period:

In Training Plans:
- Period 2 is similar to period 1. We increased distance training and added a level 4 effort approximately every week instead of every other week as in period 1.

In Video Extras:
- Dryland Drills – bungee work (Single Stick and Double Pole);
- Dryland Drills – classic kick ;
- Over Distance – intensity levels;
- Cycling Series | Vision Quest Coaching and Robbie Ventura – Overuse Injury;
- Cycling Series | Vision Quest Coaching and Robbie Ventura – Core Strength;
- Cycling Series | Vision Quest Coaching and Robbie Ventura – Threshold Training;
- Coaches Corner Notes Series | Calculate Training Load, PDF download;

We have added a new learning resource “Dartfish Mediabook” (look for it in the extras tab)
- Dartfish Mediabook Series | Double Pole Technique Analysis - CXC Elite Team Athlete Brian Gregg

Central Cross Country Ski Association utilizes the Dartfish Video Analysis System to evaluate different aspects of cross country ski technique. CXC’s Elite and Junior Teams both make use of this motion analysis software to give visual feedback and pinpoint the areas that require improvement.

Training Period 1 of Season II Recap | 25.04.09
Training Period 1 (April 27 – May 24) - will be released on Monday, April 27th.

New in the period:

In Training Plans:
- General aerobic distance training and general body resistance strength dominate period one. Period 1 provides a great opportunity to run, bike or even go for a canoe or kayak for general aerobic distance training.

In Video Extras:
- Matt Whitcomb (XC Development Head Coach U.S. Ski Team) - National Team Athletes and Race Points;
- Cycling Series | Vision Quest Coaching and Robbie Ventura - Cross Training and Types of Workouts ;
- Cycling Series | Vision Quest Coaching and Robbie Ventura – Benchmarks and Goals;
- Coaches Corner Notes Series | Summer Ski Storage, PDF download.

PS: We have added a new tab called “Feedback Corner” (look for it right after you log in). Many of our users have used a much promoted feature called “Ask CXC Academy” and asked us good questions. Now everyone is welcome to peak into, browse and download some of the initial feedback we thought was appropriate at the time.

2009/2010 CXC Academy Training Season II
New Training Plans by Matt Liebsch and Vision Quest Coaching Partnership

Dear current and future members of the CXC Academy,
April 27 will highlight the beginning of Training Season II in CXC Academy. Here are some of the new and exciting additions that will be taking place:

In Training Plans:
Matt Liebsch, the winner of the 2009 American Birkebeiner, 2009 US National Championships Bronze medalist, and World Cup Competitor will share with you his ideas and thoughts on training for skiers of all skill abilities: novice, intermediate and advanced. Matt will use a custom developed CXC training plan which has helped athletes to excel at all levels including CXC Elite Team.

CXC Academy is also pleased to announce partnership with Vision Quest Coaching - visionquestcoaching.com and its owner Robbie Ventura. Robbie will introduce two bike workouts a week to our training plans to supplement or substitute some of the cross country specific training workouts. Robbie will also provide tips from his extensive career as a professional cyclist and member of the USPS cycling team with Lance Armstrong.

Vision Quest Coaching, with its facility-based training centers, is dedicated to providing the highest quality of endurance training delivered by world-class coaches. Led by former U.S. Postal Team professional racer, Robbie Ventura, Vision Quest Coaching brings the latest technology and training methodologies to every member regardless of their goals or skill levels. Robbie Ventura raced professionally for 11 years with his last four years being on Lance Armstrong's US Postal squad. Robbie was a criterium specialist and amassed over 70 victories over his 12 year pro career. He also rode the Track World Championships in Hamar Norway and placed 5th in the elimination. Robbie has been racing competitively on the dirt, road and track since the age of 7 and has over 25 years of racing experience.

Important Note:
Currently we’re finishing our 13th final training period of the Season I. Please take note of some of the changes that will be taking place shortly. Just like in any training we will be starting over with Training Period 1 due to be published on April 27. Because there is no practical reason for our members to have access to all of the training plans of Season I, we will be disabling links to Training Periods 1 through 12 shortly meaning you will no longer have access to the training plans from last Season. Like always each new period will be published one day prior to the actual date the period begins and offer three training plan samples based on 250, 400 and 550 training hours a year. Starting in October the American Birkebeiner Training Program and High School Racing Training Plan Samples will be added to the list of training plans.

All of the Video Extras will remain in the CXC Academy Video Library available to be viewed on demand 24/7. With each period we will be adding something new, depending on the time of year the training period falls into there will be new interviews with professionals, videos on waxing, technique and more.

Our CXC Academy Team is excited to get started on a new Season. We’d like to extend our thank you to all of you who have subscribed and trained with us in the past. We’re also happy to welcome the many of you subscribing right now to get an early start. We’ll work hard to live up to your expectations and demands.

Sincerely,
Central Cross Country Ski Association