LHS Nordic Ski Team Blog!!

 We have about a week and a half before we leave for Jr. Nationals!  Rest is the absolute most important thing so if you need to take an extra day off to feel rested go for it!   Here is what we will be doing for training this week: Monday:   Day off / Yoga, stretching, rolling, and taking a nap! Tuesday:   Classic Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Wednesday:   Skate Skiing / Meet at HJ at 4:00 pm / 1:00 over distance Thursday:   Classic Skiing / Meet at HJ at 10 x 10 sec. natural intervals Friday:   Skate Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Saturday:   Day off or 1:15 OD ski on your own technique of your choice

Wow!!  I can't believe that we are headed into our last week of practice!  The season went so fast!  Thank you for dedicating the last 4 months of your life to skiing!   We do not have practice Monday because it is Presidents Day.  However, on Tuesday we will be naming the state team so make sure you come to practice!  Reminder:  We are working on peaking so if you have been doing extra workouts this is the time to scale it way back!  Monday pm:   Classic Skiing on your own! / 45 min. Active Recovery Ski and Technique work (this is an easy ski at a low intensity designed to leave you feeling recovered at the end!) Tuesday pm:   Skate Skiing / 20 min. Warm-up / 10 - 30 sec. Intervals / 10 Min. Cool Down Wednesday pm:  Waxing (There will be a wax call for State!) / 20 min. Run or Walk Thursday:  Leave for Casper @ 8:30 am / pre-ski the course Friday, Feb 23 - 5km State Freestyle Championship: 15-second interval starts Course open for inspection: 8:00 AM Bibs available at timing bui

  Wow!  What a fantastic weekend of racing in Lander!  It was beautiful, the competition was intense and the skiing was fast and fun!   Guess what?   We are in our PEAKING portion of the season!!!  Woohoo!!! This is when we take some of the training load off and let our bodies super-compensate for all our hard work.  It is super important that you do not stop training right now and you do not start any new activities right now.  You want to focus on staying/getting healthy, eating well, sleeping, and focusing your energy where it is needed! This Peaking program works extremely well if you: Do the training properly and don't do too much (you'll get tired and not race to your potential) Do the training properly and don't do too little (you'll get sick) Even if you are not going to state or nationals this will help you with the last couple of weeks of your season and help with any spring racing you plan to do. One last thing we will be announcing is who has qualified for s

A big shout out to those who did the Pole Mt. Suffle this weekend!  It was so fun to see all the Hawaiian shirts out there in the blizzard!  This is a really pivotal part of our season.  We have one last week before we really start to take the load off to peak.  That means keep coming to practice, putting in the time and you will have a very strong peak at the end of the season! Here is a great image showing super-compensation: Here is our practice schedule for the week: Monday PM:  Classic Ski / 20 min. warm-up / 45 min. knee drive and timing / 10 min. Cool Down Tuesday AM:   Core and Yoga on your own Tuesday PM:   Skate Ski / 9 x 1 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday PM:   Waxing / 30 min. Run Thursday:  Leave for Lander @ 1:30 pm Friday, February 4th 5km Freestyle Race 15 sec Interval Start Beaver Creek Ski Trails Description of Race: Varsity Boys and Girls will race 5km. There will not be a JV category/race. All races will be freestyle, 15-

Hello Skiers! I hope you had a great weekend and you are ready to hit the trail on Monday!   Your teammates who raced in Soldier Hollow did an awesome job and represented the team well!   Cody's race has been rescheduled to the 16-17 of Feb.  It is super important that you do both days of practice!  We are not appearing yet!  This is our last big push before we start taking the load off. Here is a good video about switching sides with your V-1. https://youtu.be/7uWvdcp0QJE?si=UmEdUYHeeAC9SaMO Here is our practice schedule for the week: Monday AM:   20 - 30 min. Run Monday:  Skate Ski / 20 min. warm-up / 45 min. Riding flat ski, Timing, and Tuck Skate / 10 min. Cool Down Tuesday AM:   Core and Yoga on your own Tuesday PM:   Classic Ski / 8 x 1.5 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday PM:   Skate Skiing / 1:15 Over Distance Ski Thursday AM:   Core and Yoga on your own Thursday PM:  Classic Skiing / Double Pole Practice 1:15 Friday PM:   Skate Sk

At this point in the season, you will see us start to cut back on our training hours a bit, shorten up intervals and talk a lot more about tempo and quickness!  It is really important not to add on extra new training right now, it will not make you faster, it will only make you tired.   Lastly, at this point in the season, almost all of you have gotten to do some racing.  You have probably had some results you were happy with and some you were not happy with.  Holly Brooks does a great job in this  Nordic Team Solutions  video on teaching us what to do if we are disappointed in a race result. Please take a few minutes to check out this video:   https://youtu.be/dRd8i0fgYbU Here is the training for the week: Monday AM:   30 min. Run On Your Own! Monday:   Classic Skiing / 30 min. Warm-up / 45 min. Pole placement Drills / 10 min. Cool Down  Tuesday AM:   Core and Yoga on Your Own! Tuesday:   Skate Skiing / 20 min. Warm-Up / 6 x 2 min.  Gravity Intervals / 10 min. Cool Down Wednesday AM: