Posts

Week 9 - Lander Race

Great job to everyone who raced in Casper this weekend!  It was so fun to see you race.   I am starting to realize that not all of you have gotten to see the new race schedule for this season.  Here is our 20 - 21 Race Schedule . Also, this is the time in the season where self care becomes really important.  When you race, your immune system can take a hit.  It is so important this year and always to do everything you can to boost your immune system.  Please check out these nutrition tips  put together by my sister and SNOW.  There is so much to learn about nutrition to help you keep from getting sick! Here is the training for the week: Monday AM:   30 min. Run on Your Own! Monday:   Skate Skiing / 30 min. Warm-up / 45 min. 555 and 333 NTS's  Transition Drills  / 10 min. Cool Down  https://youtu.be/w9TXYTYqKjg Tuesday:   Classic Skiing / 20 min. Warm-Up / 4 x 4 Hill Resistance Intervals / 10 min. Cool Down Wednesday:  30 min. Run on Your Own! Wednesday:   Skate Skiing / 1:20 Over

Week 8 - Intensity Block!

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 Welcome back, skiers!   I am so stoked to get back into training with you and get our race season underway!!!   Up until now, we have been working on building our base/endurance.   Now we are going to start working more on our speed!  Because we are doing more speed it means we will be doing more Intensity workouts such as intervals and time trials.   Monday AM:   20 - 30 min. Run / On your own   Monday PM:   Classic Skiing / 30 min. Warm-Up / 45 min. Andy Newell's Double Pole Progress  Drills / 10 min. Cool Down Tuesday PM:   Skate Skiing / 20 min. Warm-up / 2 x 8 Intervals / 10 min. Cool Down  6pm, Core & Yoga!  Zoom Link :  uwyo.zoom.us/j/577505810 Wednesday AM:   20 - 30 min. Run / On your own Wednesday PM:   Classic Skiing / 1:15 Over Distance Ski  Tuesday PM:   Skate Skiing / 30 min. Warm-up / 40 min. 666 Technique Drills / 10 min. Cool Down  6pm, Core & Yoga!  Zoom Link :  uwyo.zoom.us/j/577505810 Friday AM:   20 - 30 min. Run / On your own Friday:   Waxing / 30 min

Classic Technique Video

 Hi Skiers! I started a Padlet for our technique video from practice last Monday.   Check out your video and leave a comment on your own video of one thing you can see to work on with your technique.   Link to the Padlet 

Week 7 - Endurance Block!

 Hello Skiers!   I hope you all had a wonderful Christmas!  I have gotten to do some amazing skiing and I hope you have too!   This week we do not have any team practices but it is so important to continue to train on your own.   We have one last week of our endurance block and next week we start with our intensity block!   Keep that visual of a pyramid in mind.  You can't build a tall pyramid without having a large base.   Here is the training for the week: Monday AM:  15 min. of yoga / Check out Yoga with Kassandra!  Monday PM:  Skate Ski / 1:15 Ski with 10 min no poles   Tuesday AM: Yoga and Core / You can find the core on the SNOW web page  Tuesday PM:  Classic Ski / 1:00 Ski with 30 min. of double pole Wednesday AM:   15 min. of yoga / Check out  Yoga with Kassandra!  Wednesday PM:  Skate Ski / Over Distance 2:00  Thursday AM:   Yoga and Core /  You can find the core on the  SNOW  web page  Thursday PM:   Classic Ski / 2 x 8 min. Level 3 Intervals  Friday AM:  Off!  Happy New

Practice is canceled today!

 Due to the cold and the bad roads we will not have practice today.  Have a great holiday break!  

Week 6 - Winter Break Practices

Hello Everyone! Happy, Merry Everything! I am very sorry that it has taken me so long to post to the blog about our over the break practices. A couple of things to remember about holiday practices: 1)  They are optional 2)  If you can't make it to practices you should most definitely continue to train. 3)  These practices are really fun!  So get stoked! Monday AM:  OFF!  Monday PM:  Meet at LHS at 3:00 pm / Classic Ski at HJ / 1:30 Technique Drills and Video work Tuesday AM: * Zoom Yoga and Core at 9:30 am Tuesday PM:  Meet at LHS at 3:00 pm / Skate Ski at HJ / 1:30 Technique Drills and Video work Wednesday AM:  Meet at LHS at 9:00 am / 2:00 OD Classic Ski at Chimney Park! / Double Pole Work! Wednesday PM:  Off! Thursday AM:   * Zoom Yoga and Core at 9:30 am Thursday PM:   Ski On Your Own!  2:00 Skate OD Ski On Your Own! (If you can! Classic if you can't) Friday AM:  Merry, Happy Everything!!   Friday PM:  Ski On Your Own!  2:00 Classic OD Ski On Your Own! Saturday AM:  Ski On

Week 5 - Jackson Race!

 I hope you are as jazzed as I am to get on snow and get to race this week!  Eating, drinking, and sleeping will be paramount this week!  We are going to be hitting it pretty hard.  We are going to be skiing up at Happy Jack so plan to meet the bus at 3:45 at the ski room!  We will be leaving on Friday morning at 7:00 am so make sure you are caught up on classwork and ready to go!   Here is the scoop: Monday AM:   20 - 30 min. Run / On Your Own   Monday PM:   Classic ski at HJ / 30 min. Warm-Up / 30 min. Getting back on Snow Drills / 30 min. Cool Down Tuesday PM:   Skate Ski? at HJ / 30 min. Warm-up / 30 min. Getting back on Snow Drills / 10 min. Cool Down  6pm, Core & Yoga!  Zoom Link :  uwyo.zoom.us/j/577505810 Wednesday AM:   20 - 30 min. Run - on your own Wednesday PM:   Classic Ski at HJ / 40 min. Hill Resistance Training / 10 min. Cool Down  Thursday PM:   Waxing skis!! / 30 min. Run On Your Own Friday AM:  Leave for Jackson @ 7:00 am / Arrive in Jackson 4:00 ish / 30 Run / D