Hey,
we are talking about base training, or winter training for the northern hemisphere folks in the upcoming Athlete’s Compass Episodes.
We would love to know what are your thoughts and questions about base/winter training? Comment on this thread and we will answer!
MJ, Paul, The Prof
My winter training typically involves a fair amount of snowshoeing/hiking/fat biking on the weekends, typically at much lower intensities but longer durations than the more focused workouts I’d be doing in race season. My weekday workouts are largely the same as what they’d be during season though, except a lot more of them are indoors on a treadmill or trainer.
Cross country skiing 
My question: If following a marathon training plan throughout the winter months - how best to handle the running volume knowing that there could be a lot of snow/ice which could prevent me from executing specific run workouts such has V02 sessions and threshold sessions etc. Is it best to complete those on the treadmill? How much running volume can be substituted for cross country skiing, and which workouts in particular might work best for those. Also, what would be a better substitute for running - classic or skate skiing? Or does it matter?
Hey @SWBinVT
Sounds like a winter wonderland! Great way to spend some time outdoors! 
MJ
Hey @cmaloney
knowing you have a big marathon coming in April 
I would definitely keep frequent running in the plan and supplement with skiing. My runners who ski during the winter as their main sport, typically still keep one session per week as running to be prepared to take up running quickly again without injuries in the spring… Now, one of them will also run a marathon in April, and we will keep running throughout the winter more than once a week.
Although I think it’s good to let your legs get a break from running, especially as a long distance triathlete or runner, it is also important to get that regular pounding IF you target early season marathon to avoid any overloading / injury as you transition back to running.
That said, I would always opt for the safer option if any doubt of the road safety (black ice is a biach). Like you say, I would possibly do the key sessions like VO2max and threshold sessions on treadmill.
When it comes to either classic or skating - it depends. What do you like best? Classic is more alike to running - except you’re gliding, and skating definitely hits those buns 
differently Because you are using your upper body more than in running, your HR will likely get higher as well. All around fantastic way to get very fit.
If you are working aerobically, you may find Classic is easier to stay in zone 2 - if your technique is decent. Also, because classic technique is typically a little slower, I would always opt for classic when temperatures drop really low and you still want to go. Speedy skating in -20c is quite taxing.
Because you’re going up and down the hills, XCS is amazing natural interval work. If you’re trying to stay in zone 2- and you have an option to go flat, you may do that in the start of the season, and as your body gets used to skiing - pick a harder trail and see if you can keep your hr in check.
at the start of the season, I would recommend focusing on some drills - balance, technique and gliding practices to give your body an easy start to skiing again and to become a little more efficient on skis. I find this approach really beneficial for most, regardless how experienced skiers they are. Integrate 10-15 mins after warm up for ski drills (ask me or google some videos) before heading out for your regular loop. You’ll thank me later.
Great question - we will definitely talk about this in upcoming TAC episode
Thanks for the excellent advice @Marjaana. I knew I was asking a pro! Think I will mostly supplement it into my training plan and keep the key sessions for running on pavement (when possible), or treadmill when it’s too snowy. Hoping to get some in-person technique advice from you in January
You’ve got your personal ski coach in January 
I do majority of cycle training indoors during the winter due to weather, day light, state of roads and so on. I find doing long rides (2 hours +) really hard on a turbo. What is the best alternative to doing these long rides? For example split the long ride into 2 shorter ones over a couple of days so the time is completed or combine cycling with some cross training like a rower? Thanks Mary
Going to do some XC, but more I add in days of uphill laps - skin up the ski hill then ski down, the cardio is definitely similar to running but impact lower, and the reward of a few carved turns is the cherry on top. My skiing of choice is also telemark so getting some good strength work in through the lunges.
Also have waterproof Solomon running shoes with extra-grippy soles (and some yaktrax knockoffs with metal cleats to put on when super icy) and will keep 1-2 outdoor runs a week through the winter. Don’t have a treadmill, but the indoor cycling and swimming will stay about 80% of normal.
Ok guys and what do you think about OFF SEASON? Train tò.mantain ?
I like using the “train to maintain” feature during the off season - keeps things ticking along and its nice to have a plan to follow.
The same for me…basically it seems to me that it “simulates” a race that will never actually happen…making you train in the aerobic zone with a lot of Strength Endurance work…it can be a good option for an Off Season while maintaining a light training plan…
@Marjaana @Prof What do you recommend for off Season? What is the meaning of "Train to Maintain?
Hey @Giuseppe85
“It depends”. I know, everyone’s “favourite” way to start a sentence.
10k feet overview for OFF Season:
I believe Train to Maintain is designed to keep at certain level without much of a dip, but maybe @Prof can chime in here.
Keep it simple and enjoyable.
MJ
So it would be better to choose “Go Unscheduled” and manage everything independently…
I think it depends whether you like to follow a plan or not. Some people go unscheduled and don’t do anything, while others keep moving and enjoy not having a plan. What do you like?
I love having a plan! Even just for a recovery ride on Zwift I need a workout ( cadence for example…)
Anyway I think Train to Maintain contains intense stimuli while I prefer to do only Aerobic InZ1/2 without Low cadence/pull paddles or Hills…
Not sure if you are aware, but there are now available micro spikes to enable you to keep running when there is snow / ice about.
In brevets we don’t really have an off season, though I do have a main A event each year.
This time of year I recommence training, having had a break after my main A event. Thus I’m back to the usual weekly pattern of recovery day, long HIIT, strength endurance, short endurance, threshold, long endurance tempo.
Here in the UK we get the Gulf Stream and are thus warmer in the winter, than countries at similar latitudes. This makes it possible to still get out on the bike for the sessions. Some mornings can be icy and I have a spare set of wheels with studded tyres for such outings. Otherwise if I wait till lunch time the roads will be ice free for a few hours.
We also have a winter brevet series quite local to me. These are 100km events, once a month from October to February. These are usually quite social and could be seen more as reliability rides. These help to keep the base endurance ticking over.
The other elements I pay more attention to this time of year is strength and conditioning. I don’t restrict this to lower body but also do core and upper body work.
Come March I’ll be back to 200km events and upwards. My target A event is June next year.
Cool thanks!
Might need to add this to the Christmas list!
Listen to the this week’s athletes compass as we speak about base training and how even one hiit session per week during base season sets you in much better fitness in build phase. The Athlete's Compass Podcast - Apple Podcasts
Best, MJ