LHS Ski Team 2015

LHS Ski Team 2015

Sunday, February 19, 2017

Week 15 - State in Jackson!!

This is it!  The last week of practice and our state races!  This is what you have been working for all season.  Now is the time to just put the hammer down and put it all out there because there is no reason to hold back!  

Slay the Dragon!!!

Monday

No Core
Meet same time same place as usual 3:30 in Circle drive

Skate Skiing / 30 min. warm up / Sharpening Drills / 10min. cool down 

Tuesday: 

Classic Skiing / 20 min. Warm Up / Sharpening Intervals / 10 min. Cool Down

Wednesday:

Core 3:15
Skate Skiing / 1:00 Over Distance 

Thursday:

Leave for Jackson at 6:00 am / Ski the course / Wax / Dinner / Bed

Friday: 


Friday, Feb 24 - 5km State Classic Championship: 15 second interval starts

Course open for inspection: 8:00 AM

Bibs available at Cabin: 8:30 AM

National Anthem in Stadium: 9:30 AM

Course Closed: 9:50 AM

Start time 10:00 AM

Saturday:

Saturday, Feb 27 - 10km (1 lap) State Freestyle Championship: 15 second interval starts

Course open for inspection: 8:00 AM

Bibs available at Lodge: 8:30 AM

National Anthem in Stadium: 9:30 AM

Course Closed: 9:50 AM

Start time 10:00 AM

Sunday, February 12, 2017

Week 14 - Peaking

Here we are with only 2 weeks left to our season!  It seems like it was just yesterday that we started on this epic adventure of ski season!  

This week will be an easier week of training but it is really important to continue to train to keep your immune system up and your body feeling good... so we will continue to do everything we have done all season just scaling back the intensity.  It is really important to make it to every practice for the rest of the season!!  

Here is the weeks training:

Monday:  


Core 3:15 
Classic Skiing / 30 min. Warm Up / Technique review and finding your balance / 10 min. Cool Down

Tuesday:  

Skate Skiing / 1:30 Over Distance Ski 

Wednesday:

No Skiing today!  

Thursday:

Classic Skiing / 30 min. Warm Up / 6 Ladder Intervals / 10 min. Cool Down

We will taking our team picture after we ski.  It would be awesome to have everyone in the photo!  Please bring your LP team jacket or a black ski jacket if you don't have a team Jacket. 

Friday: 

Skate Skiing / 20 min. Warm Up / Game / 10 min. Cool Down 

Last Team dinner

Saturday:

Help and Cheer on the UW team for the Cowboy Chase 

Sunday, February 5, 2017

Week 13 - Laramie Race!

Wow!  It is our home race this weekend!!  I am going to need everyones help this week pulling together our race and our banquet.  I know some of you have other obligations but it would be great if you can still chip in and help in some way.

This is also our first week of taper.  This means that we will be doing the same things that we have been all season but just a little sorter and less intensity.  You have to do this in order for super-compensation to work.  This would be a really really bad time to start something new!  Do no start a new strength, start climbing, start running right now.  All this will do is make you tired and sore.

Also, if you are sick at all DO NOT come to practice and DO NOT race this weekend!!!  It's not good for you and its not a nice thing to do the the rest of your team mates!!!

Monday:  

Core 3:15 
Skate Skiing / 30 min. Warm Up / 30 min. Technique work on switching sides  / 10 min. Cool Down

Tuesday:  

Classic Skiing / 20 min. Warm Up / 30 min. Ski the Classic 5k race course / Talk race strategy and technique 

Wednesday:

Core 3:15 
Skate Ski /  45 min. Ski the 7.5 Skate course / Leg speeds 

Thursday:

Waxing at the HS for both days

-->
Friday

-  Leave LHS at 9:30 am 
        
Start Time - Noon
-           Freestyle Race, 7.5k Varsity / 5k Jr. Varsity
-           Interval starts:  1 skier every 30 sec
-           Order of start
Varsity U18/U20 Boys - Noon Start
Varsity U18/U20 Girls
30-min break
JV U14/U16 Boys
JV U14/U16 Girls

Saturday

-->
-  Leave LHS at 6:30 am          

Start Time - 9:00 am
-           Classic Race, 5k Varsity / 5k Jr. Varsity / 3.5k Classic Jr. High
-           Interval starts:  1 skier every 30 sec
-           Races will be run to completion
-           Order of start
Varsity U18/U20 Girls
Varsity U18/U20 Boys
JV U14/U16 Girls
JV U14/U16 Boys

12:00 Start Time

Jr. High Girls
Jr. High Boys






Sunday, January 29, 2017

Week 12 - Cody

Some times we forget that the only way that we can get better as athletes is to take a day off.  It can some times be the hardest thing that we do but then our bodies can heal repair and become stronger than they ever were before.  Monday is designed to do just this.  Put your legs up the wall, eat good food and take a nap!! (horizontal time!)  Maybe find one of your team mates and go get coffee together or go to see a movie.  

Monday:  


Spa Day!!!  No Practice today!!!  Your job today is to go home put your legs up the wall, eat and take a nap!!!

Tuesday:  

Skate Skiing / 30 min. Warm Up / Intervals  / 10 min. Cool Down

Wednesday:

Core 3:15 
Classic Ski / 1:30 Over Distance Ski 

Thursday:

Leave for Cody at 7:00 am / Waxing / 30 min Run or Walk / Dinner

Friday, February 3 rd , (5 km Free-style Race):

10:00 AM Bibs available at “Race Headquarters Cabin #1”

11:45 AM Course CLOSED

Use the road up toward the Park for warm up

12:00 PM Varsity Women: 5 km Freestyle

12:20 PM Varsity Men: 5 km Freestyle

1:00 PM Junior Varsity boys: 4 km Freestyle

1:20 PM Junior Varsity girls: 4 km Freestyle

All races are 15-second interval individual starts.

Saturday, 22 February (Classic Race):

7:10 a.m. Sunrise!!

8:00 a.m. Bibs available at “Race Headquarters Cabin #1”

9:30 a.m. Course CLOSED

10:00 AM Varsity Men: 8 km Classic.

10:20 AM Varsity Women: 8 km Classic.

11:00 AM Junior Varsity boys 5 km Classic

11:20 AM Junior varsity girls 5 km Classic

12:00 PM Junior High boys 3 km Classic

12:20 PM Junior High girls 3 km Classic

All race are 15-second interval individual starts.

Sunday, January 22, 2017

Week 11 - Steamboat

Monday:  


Core 3:15 
Skate Skiing / 30 min. Warm Up / Transitions & Speed Through Corners / 10 min. Cool Down

Tuesday:  

Classic Skiing / 30 min. Warm Up / 45 min. Double Pole work / 10 min. Cool Down

Guy's Night at Becca's House at 7:00 pm

Wednesday:

Core 3:15 
Skate Ski / 1:30 Over Distance Ski 

Thursday:

Classic Skiing / 30 min. Warm Up / 8 x 2 min. Intervals on Camp Ground / 10 min. Cool Down

Friday: 

Skate Skiing / 20 min. Warm Up / Game / 10 min. Cool Down 

Team dinner ?

Saturday:

Steamboat Race / Leave 5:00 am / Freestyle Sprints