Coaching Application | XC Ski Labs

01 Basic Info

Full Name *

Email Address *

Age

Sex

Weight (kg)

Used for power-to-weight calculations

Height (cm)

Helps with equipment and pole-length recommendations

02 Goals

Primary Goal *

Prepare for a specific race Improve general XC ski fitness Technique improvement Return from injury

Target Race Name

The race you are training for

Target Date or Race Date

When do you need to be in peak form?

Describe Your Goal

03 Experience

Years of XC Skiing

Discipline Preference

Classic Skate / Freestyle Both

Racing Experience

None — I ski recreationally Citizen racer — I enter events but don't train specifically for them Competitive — I train with race goals and track results Elite / Former elite — national or international level

Longest Race Completed

Distance and name, if applicable

04 Current Fitness

Weekly Training Hours

Average hours per week, all sports

Weekly Skiing Distance (km)

During snow season, approximate

VO2max (if known)

From a lab test or wearable estimate

FTP / Threshold Power (W)

From roller-ski erg or cycling, if known

Other Sports You Train Regularly

Anything Else About Your Current Fitness

05 Technique

Classic Technique Self-Assessment

Beginner Expert

1 = learning the basics, 5 = biomechanically efficient at race pace

Skate Technique Self-Assessment

Beginner Expert

1 = can barely V2, 5 = smooth and powerful across all gears

Double Pole Strength

Weak — I fatigue quickly and avoid flat sections Moderate — I can sustain it but it is not a strength Strong — double pole is one of my best techniques

Areas You Want to Improve

06 Equipment

Skis You Own

Heart Rate Monitor

Yes No

Power Meter (ski or erg)

Yes No

GPS Watch Brand / Model

We can tailor workout exports to your device

07 Training Access

Snow Access (months per year)

How many months can you ski on natural or artificial snow?

Roller Ski Access

Yes — safe roads or paths available No — no safe roller skiing options

Gym Access

Yes No

Ski Tunnel Access

Yes No

Typical Training Terrain

Flat — mostly level skiing Hilly — moderate climbs and descents Mountainous — significant elevation changes

08 Schedule

Time of Day Preference

Morning (before work) Midday Evening (after work) Flexible / No preference

Maximum Hours Per Week

The most you can realistically commit

Travel or Work Constraints

09 Health

Current or Past Injuries

This stays confidential and helps us design safe progressions

Allergies

Medications That Affect Training

Optional but important for accurate HR zone prescription

10 Nutrition

Current Nutrition Approach

No particular approach — I eat what I want Casual attention — I try to eat well around training Structured — I track macros or follow a plan

Race Fueling Experience

Hydration Habits During Training

Minimal — I often forget or skip it Moderate — I drink when thirsty Diligent — I plan hydration with electrolytes

11 Coaching Preferences

Communication Preference

Email Training app (TrainingPeaks, Intervals.icu, etc.) Video calls Chat / Messaging

Select all that work for you

Preferred Feedback Frequency

Daily check-ins Weekly review and adjustment Every two weeks

Previous Coaching Experience

12 Anything Else

Anything Else We Should Know