LHS Ski Team 2015

LHS Ski Team 2015

Saturday, March 18, 2017

Memorial Day Ski Camp!


It is that time of the year the is the hardest for Nordic Skiers. We have finished our seasons, the snow is melting, we are starting to run and we’re a little bored with all the free time without training.

Not to worry! We have something to get you STOKED!!!

In just 2 short months we will be having the High Plains Memorial Day Ski Camp, May 26-29! That’s right, your chance for that last ski on perfect crust in the beautiful Snowy Range. You’ll get a sexy mind and a sexy body AND learn all the tips and tricks to having a fantastic season next year.

Weather you are a top 10 skier or want to be this is the camp for you. We will have UW Nordic Coaches and skiers as mentors for this event so you’ll have a chance to find out how to ski fast in High School, transition to college and rocket onto the College circuit.

Space is limited so be sure to register early!

Information and Registration: http://bit.ly/hpsummercamp

Recovery from the Season

I hope that everyone is having a fantastic Spring Break and you are all getting some rest and recovery!  This time of year after a hard race season the best thing that you can do for your training is to take a break and do a lot of active recovery.  For those of you jumping right in to a spring sport, ease in slowly and be kind to your body.  Think about your bucket, it is empty right now and you need to start putting something back in to it.  The way to do this is through rest, active recovery and over distance work outs.  Speed is not important right now and not even good.

Here is what I would suggest for training for the next month.

Monday:  30 min. Active Recovery Run

Tuesday:  20 min. Run, Bike, Walk / 1 hour Yoga, stretching and rolling

Wednesday:  1:30 Over Distance Ski as long as you can or Rollerski

Thursday:  20 min. Run, Bike, Walk / 1 hour Yoga, stretching and rolling  

Friday:  Go to the Park with some friends and play a game!

Saturday:  1:30 Over Distance Ski as long as you can or Rollerski

Sunday:  Day Off!!


Sunday, February 26, 2017

JN's Baby!!!!

Monday:  
Classic Skiing / 30 min. warm up / Double Pole and Transition Drills / 10min. cool down 

Tuesday: 

Skate Skiing / 20 min. Warm Up / 10 x 1 min. Gravity Intervals / 10 min. Cool Down

Wednesday:

Classic Skiing / 1:30 min Over Distance 

Thursday:

Pack and 30 - 1:00 Ski/Run on your own

Friday: 


4:30 AM Arrive at Airport to check bags, get through security
6:10 AM UA5131   03MAR  LAR to DEN  6:10am-7:07am
UA682     03MAR  DEN to ORD  8:09-11:35
UA288     03MAR  ORD to ALB  1:14-4:09pm
4:10 PM Arrive in Albany

Saturday:

Ski the courses!!!

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

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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.