The Masters Program is a training program for competitive cross country ski racing. Contact the nordic director for more details.

Training Terminology

LSSD (Long Super Slow Distance) Training

Long Super SLOW Distance training, Walking on skis at a LOW Heart Rate Range: 180-Age -20bpm to 180-Age-5bpm (eg. 40yr 135-120bpm). To build endurance/event planned time for long distance events (eg. build up from 2.5hr to 4.5hr = duration of 55km Birke classic). Fat burning primarily. Intenstity 1.

LSD (Long Slow Distance) Training

Normal training at COP. Walking/jogging on skis uphill. Moderate heart rate range 180-Age+5pbm to 180-Age-5bpm (eg. 40yr 135-145bpm). Duration no longer than 45-90 mins. Fat and carbohydrate burning/carbohydrate sparing pace. Intensity 2.

TBASL (The Best Available Snow Location)

We practice wherever the best conditions exist.

Further details are available in our brochures.