LHS Nordic Ski Team Blog!!

Hey all, Races Friday 1/2/09 Mass start 1:00 PM Boys varsity, after boys finish ~ 2:00 PM Girls Varsity.. girls finish, ~ 3:00 PM Boys JV, 3:10 PM Girls JV (JV on running clock ) Skiers/coaches seed skiers for mass start at race line up. Start up road, turn right onto trail into race park, down double drop, straight through moose flats, up onto barn road back through race park middle trail, out to road, up road, down onto middle fork and finish by bridge. Same course both varsity. JV go up road and down onto middle fork and back down to finish at bridge. Will get precise distances with maps out by mid week. Saturday 9:30 AM Girls start 2x 15 seconds, Both varsity start at teepee, go 's' route through Moose Flats, up onto barn road left at junction in race park, follow out onto road and finish at bridge. 10:30 Boys Varsity start. 11:30 JV girls, 11:40 JV boys... same course but finish in race park. With dual starts every 15 seconds on Saturd

Hey for those of you who are coming for Yoga and Video My address is: 4225 Crow

Monday: 2:00 (Zone 1) Classic Tuesday: Skating Intervals (Zone 3 & 4) Wednesday: 0:45 Classic with 20 minutes of double-pole ONLY! Thursday: Leave for Cody 11 am Friday: Skate Race 5 k Saturday: Classic Race 7.5 k Here is our training schedule for next week. We will be meeting at the high school at 9 am and will be up there for at least 2 hours. Please bring something to eat,something to drink and dry cloths for after you ski.

2 days: Off! Take a nap or read by the fire. Take the time you would be training and rest! 2 days: :30 (Zone 1) one day skate, one day classic One Day: Natural Intervals (Zone 3 & 4) Skate skiing Friday: 0:45 skiing with 10 minutes of double-pole ONLY! Saturday: o:45 (Zone 1) Classic ski

Levels One and Two Skiers talk a lot about training levels, usually numbering them one through five, but, if my experience over the past decade and a half is any indication, truly understanding when and how to use the various levels is rare. This is the first in a three-part article about proper use of the various training levels. It is based on my background both as a skier and as a runner, and includes some of my thoughts based on the writings of the running coach Jack Daniels, whose books make interesting reading, particularly for skiers looking for a fresh point of view about training. Level one is the place where most of us spend most of our training time. Despite this, it can be a little tricky to either stay in or to define. Basically, level one is an easy training pace where you can still talk as you run or ski (or bike or paddle, etc.). Level one is often defined as a heart rate between 60% and 70%

Hey! If anyone is interested in making a hoodie like Jacob's (aka "Ninja"), he would be willing to help you make one on the Cody trip. Here are the supplies that you will need: battery operated lights (Ace hardware - on sale for $5!), two hoodies (Wal-Mart has 'em cheap. buy the cheapest ones you can!), masking tape (if you team up, you'll only need one roll), scissors (not knives, not teeth, not a sharp pointy stick - scissors -accept no substitutes!) Also if anyone wants to host a team dinner before Cody please let me know. Thanks! For Training tomorrow, it is a recovery week so if you are still tired from the race take the day off. If you are not tired do a LSD ski for an 1:15.

Here is the plan for Casper. Thursday: We will be waxing. If you are waxing on your own clean your classic skis then brass brush both your classics and your skates. After you are done brushing them, iron on start green or swix green LF. It is going to be cold and dry. Let your skis cool then scrape them and brush with a brass and nilon brush. You can use a polishing brush if you would like it is up to you. Friday: You will be dissmissed at 11:26, when you get out for lunch at the high school. Be on the bus loaded by 11:15. Jr. high skiers go eat lunch and then head out after that we will be there to pick you up by 12:30. When we get to Casper we will head strait up to the Mountain. The race starts at 5:30. It is a 3x1 K Relay. We will eat dinner at the mall. Saturday: Race Starts at 9:00am. It is a classic 5k for varsity. 3k Freestyle for JV.

Hope everyone got some extra rest this weekend after our adventure to Lander. I want to thank all of you for your great patience! This week we will putting in some hours so don't forget to get some extra rest. Here is the plan for the week: Monday: 1:15 hr LSD Skate Ski Tuesday: 1:00 hr Skate Ski / Down Hills / Corners Wednesday: Classic double pole relays Thursday: Waxing / Video Work Friday: Leave for Casper at 12:00 / Night relay starts at 6:00pm Saturday: 5k Classic Varsity / 3k Classic Jr. Varsity BRING EXTRA CLOTHS THIS WEEK IT'S COLD OUT THERE!!!!!

Good job on training last week! We are on to our intensity week. Monday: We will be Skating easy and working on technique Tuesday: Classic time trial Wednesday: 30 min run and waxing Thursday: Leaving for Lander 1:00pm Friday: 5 - 10k Skate Race Saturday: 4-8k Classic Race

Hey! Well because our race in casper was canceled here is the training plan for the rest of the week. Thursday: Game! Friday: Skate skiing! We will work on technique Saturday: LSD Classic Ski and Technique Work Sunday: Don't Forget to rest

Hey all, I hope everyone had a great thanksgiving break! We are going to try skiing tomorrow. Bring your classic rock skis if you have them if you don't have rock skis bring what you have! We will be meeting in the cafeteria. See you all tomorrow.

By: Tazlina Mannix Salomon Athlete Force, APU Ski Team I hear my coaches say it time and time again, “ski racing is about fitness.” “We need to be the fittest people in the world,” and they’re right. Our sport is one of the most cardiovascularly and muscularly demanding endeavors possible, and there’s no doubt in my mind that fitness is the key to world class performance . We need strength, endurance, speed, coordination, and physical awareness. We race short distances and long, classic and skate, and on varying terrain and cannot reach the podium without an extremely high level of fitness. This physical challenge does not deter me in the slightest, but is rather a long-range goal, a lifestyle that I adopted many years back. And, while I understand that this is the main component of success in ski racing, I also know that the little, less significant aspects of being a cross-country ski racer are also critically important. I came to realize this about two months back. With fall

Hi Everyone! Congratulation on a great first week of practice. It was really fun to be back at it! If you are headed out for Thanksgiving break don't forget to train!!! You don't want to loose what you have gained in the past week. If you are not going to be in a place that you can ski take your running shoes. You can do all the below work outs running, biking, swimming, roller skiing or anything else you can think of. The week of Thanksgiving Break is one of the most important weeks of training for the year. It is the culmination of your fall training and it is extremely important that you do it! Monday: 0:30 - Warm up 0:30 - Strength Circuit 0:10 - Cool Down Tuesday: 1:00 (Zone 1) easy Running with Poles Thanksgiving Break 2 days: 1:30 (Zone 1) easy Classic (you can split these up into 2 different workouts on the same day if you want.) 1 day: Natural Intervals w/ poles Classic (Zone 3&4) http://www.uwyo.edu/ski/training/

First Pracitce November 17th Thanksgiving November 26th -30th Casper December 5th Night Relay 3 x1 K Casper December 6th Classic 5 K Lander December 12th Skate 5 K - 10 K Lander December 13th Classic 4 K - 8 K Christmas December 20th Christmas January 3rd Cody January 2nd Skate 5 K Cody January 3rd Classic 71/2 K Jackson January 16th Classic Sprints 1 K Jackson January 17th Skate 5 K - 10 K Soldier Hollow January 30th Classic Sprints 1 K Soldier Hollow January 31st Skate 5, 10, 15 K Casper Febuary 13th Relay Skate 4 x 5 K Casper Febuary 14th Classic 6 - 8 K Pinedale Febuary 27th Skate 5 K Pinedale Febuary 28th Classic 10 K

Hi All, Here is the training for the week! We will be starting out on an intensity week which means we will be doing some speed work outs right off the bat. I am excited to see you! Monday: Running Warm up 20 min. Playing a game (Labonte Park) 10 min. cool down Pre-season survey and Set Up Interview Times Tuesday: 20 min. Warm Up 30 min. Circuit 10 min. Cool Down Wednesday: 20 min. Warm Up 400m Intervals 10 min. Cool Down Thursday: 1 hour Rollerblade (or run if you don't have rollerblades) 10 min. Double Pole Friday: 1 hour Rollerblade (or run with poles) 15 min. Basic Endurance Saturday: Gobble Wabble

By Evelyn Dong Saab Salomon Factory Team The day you've been waiting for is finally here: the first ski of the season on freshly groomed corduroy. You're chomping at the bit to get on the trails, so you shove your boots into your bindings, strap on your poles and take off with perfect technique, gliding effortlessly over the snow. OK, except for that last part. We all want to be able to get back on snow and pretend that the intervening months since last season haven't affected our technique at all. Even if you rollerskied throughout the summer, those first few times on snow will feel funky and awkward. If you're anything like me during my first on-snow skate a few days ago, you'll think 'I don't remember my skis being this long last year...' and proceed to faceplant a few times. Don't sweat it if you feel out of your element your first week back on snow. Doing even 10 minutes of technique drills at the start of each ski will help you out of t

Hey guys! Welcome back to all returning skiers and Welcome all you 'newbies' :). I hope you are all as excited about the upcoming season as I am! I will see you guys soon (I'm still in AUS) -but until then, I though I would put up some helpful information for any of you that may be new to nordic skiing. Sometimes we get so caught up in everything that we forget to tell you guys about the basics like what is the best type of clothing to wear, etc. Clothing: Winter ski clothing can sometimes be expensive if you just go right out and try to buy it all at once. A better strategy is to make sure you have the really essential clothing and then build from there. 1. The most important part of ski clothes is some GOOD LONG UNDERWEAR. If you are to invest in a few pieces-this is one of them!! Make sure you get some that IS NOT made with cotton, but rather polypro or a good alternative. The local ski shops should be able to help you with this. Please, Please do not wear cotton as a &

Thank you to everyone that was able to come to the meeting! It was great to see so many new faces and so good to see the old ones too. :) My Contact Information: Rebecca Watson 307-760-6838 rsophie98@yahoo.com For practice on Monday be prepared to run! Also bring a pencil.

Take as many days off as you need to feel rested and ready to go! (Tuesday & Thursday): Strength - Yoga Optional Practice Wednesday: Basic Endurance (Zone 2): Rollerski/rollerblade/bike/run Watch the weather, if it's too snowy/icy to rollerski we'll run. 4:00pm (Optimist Park). Friday: 45 min LSD & meeting 4:00pm Half-Acre Gym Sunday: 1:30 (Zone 1) Ski TBA Optional Practice.

Hey Guys, Its getting close! I will be having a short informational meeting on Wednesday the 12th at 6 pm in the LHS Cafeteria. Please come if for no other reason then to say hi! If you know of any new skiers please encourage them to come. See you soon.

November 3-9 Volume Week Monday: (Zone 1) Rollerski or Rollerblade (if you don't have rollerskis or rollerblades it would be best if you could beg or borrow a bike and get off your legs!) 4:00pm Soldier Springs Road (please park on the dirt lot, not on the road) http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0&msid=114826548730177020239.000459144fce46d1d29aa&z=19 Tuesday & Thursday: Strength - Yoga Optional Practice Wednesday: (Zone 1) LSD Run 4:00pm Half-Acre Gym Friday: Natural Intervals w/ poles (Zone 3&4) 4:00pm Happy Jack Sunday: (Zone 1) Run 9:00am Half-Acre Gym (if there's any snow anywhere this one will change!)

Hi all, I put together a list of places and their web pages that are great for finding Nordic skiing equipment. On line places: Backcountry http://www.backcountry.com/ Gear West http://www.gearwest.com/ ( Can have good deals and are nice to work with.) Skinny Skies http://www.skinnyskis.com/ (Is located in Jackson and gives hs skiers good deals) Sierra Trading Post http://www.sierratradingpost.com/ ( check out the outlet in Cheyanne) Akers http://www.akers-ski.com/ (akers can be a great place to find deals) Local Resources: Fine Edge Cross Country Connection Gear Swaps

We are getting close to the start of the season! First practice will be November 17th. Hope to see you all there! Tuesday & Thursday: Strength - Yoga Optional Practice Monday: 5km running time-trial ( Zone 4 ) 4:00pm meet at Prarie Time-trial loop Wednesday: 400m track intervals (Zone 4) 4:00pm meet at Half-Acre Gym Friday: 1:00 LSD (zone 1) Rollerski or Rollerblade (if you don't have rollerskis or rollerblades then you will be running or biking) 4:00pm at Optimist Park, bike path . Sunday: 2:00 (Zone 1) Run 9:00am at Half-Acre Gym

Recovery Week- Take as many days off as you need to feel rested and ready to go! Hours= 4.5 2 days: Off! Take a nap or take a book to the park. Take the time you would be training and rest! 1 day: (Tuesday or Thursday): Strength - Yoga Optional Practice Wednesday: Basic Endurance (Zone 2): Rollerski/Rollerblade (If you don't have rollerskis/rollerblades then you will be running or biking) 4:00pm Optimist Park Friday: 45 min LSD & meeting 4:00pm Half-Acre Gym Sunday: 1:00 (Zone 1) Run 9:00am Half-Acre Gym

When you are doing a volume week it is very important that you try to get all of your hours in. So do your best. Also when you are training a lot. Don't forget you can be on a see food diet. Eating is a good thing! October 15-21 Volume Week Hours=8.5 Monday: 1:00 (Zone 1) Rollerski or Rollerblade (if you don't have rollerskis or rollerblades then you will be running or biking) 4:00pm Optimist Park, bike path. 2 days (Tuesday & Thursday): Strength - Yoga Optional Practice 1 day: 1:00 (Zone 1) easy Your Choice (you can split these up into 2 different workouts on the same day if you want.) Wednesday: 1:15 (Zone 1) LSD Run (Zone 1) 4:00pm Half-Acre Gym Friday: Natural Intervals w/ poles (Zone 3&4) 4:00pm Happy Jack Sunday:1:45 (Zone 1) Run 9:00am Half-Acre Gym

Hey There, I am going to start putting the whole weeks training schedule up so you can arrange it how you would like. This week is an intensity week so here is the break down. Feel free to join the college team for any of these. October 8-14 Intensity Week 1 day: Off! Take a nap or take a book to the park. Take the time you would be training and rest! Tuesday & Thursday: Strength - Yoga Optional Practice Monday: 5km running time-trial ( Zone 4 ) 4:00pm Prairie Time-trial loop Wednesday: 400m track intervals (Zone 4) 4:00pm Half-Acre Gym Friday: LSD (zone 1) Rollerski or Rollerblade (if you don't have rollerskis or rollerblades then you will be running or biking) 4:00pm Optimist Park, bike path. Sunday: (Zone 1) Run 9:00am Half-Acre Gym

For your easy week do a nice 45 min. Zone 1 work out of your choice.

Hi All, Just a couple of things. It is a recovery week so remember to take as many rest days as you need to feel recovered. Also there will be a nutrition talk this Friday if you are interested. It will start at 4:45 in the Education Annex on the 3rd floor. Hope to see you there!

On Goals and Motivation By Justin Freeman Saab/Salomon Factory Team Something strange happened to me this August. In the spring I had set the ambitious goal of running 14:50 or better for five kilometers. On August 14th I ran this exact time, a two second PR and the fastest ever 5 km by a 31-year-old New Hampshire resident on New Hampshire soil (yes, someone really keeps track of such statistics). This was actually the first time since college that I had achieved my season’s big goal in such a clear-cut way. Even when I went to the Olympics (which is admittedly a slightly bigger deal than setting a single-age state record) my bigger goals – top 20 in an individual race, a good leg in the relay – turned out to be far beyond my grasp. And so when I woke up on August 15th, I found myself in an unfamiliar situation. I was not in the by now seemingly normal position of trying to figure out what went wrong or how I could fix it, or of ignoring this conundrum and just going out hard and long

For today head out and get about a 20 -30 min. warm up in then a circut about 30 min. and a 10 min. cool down. TTFN!

For today's work out: 1 hour easy LSD You can choose how you do this, roller something, run or bike. Have a good one!

Door #1 Rollerski Zone 1 Warm up for 30 min Double pole for 30 min, Cool down 10 min. Door # 2 Circut Door # 3 Yoga Have Fun!

For any one who is interested the college team will be meeting at optimist park tomorrow for an hour rollerski. They will be meeting at 4:00pm. If not work out: 1 hour zone 1 rollerski

Hey Guys, This is a good nutrition article check it out. http://www.active.com/nutrition/Articles/5_Nutrition_Missing_Links__Expert_Advice_for_Athletes.htm?act=EMC-eNews_Ins_0908&link=5 For training 400's Head out and run about a 20 min. warm up. Then head to the track. Do as many 400's as you can and feel good. Take your time and as soon as you drop off your pace you are done. Have a good one.

If you did basic endurance today, do an easy work out tomorrow. So... Do 45 min. zone 1 rollerski With a 10 min. double pole in there ;0)

Ok so it is an intensity week. For tomorrow's work out do basic endurance. As a reminder that means that you do a 20 - 30 min. warm-up in zone 1 then 20 min. zone 2 then a 10 - 20 min. cool down in zone 1. Have Fun!

Hi All, Sorry its been a while. I've been busy trying to hold yoga poses. If any one is interested in doing yoga with the College team we are meeting Tuesdays and Thursdays in the Education Annex on the 3rd floor at 6:30. Please feel free to come. You are also welcome at any of their other practices. It's a great opportunity to train with a really awesome group of people. They will be meeting at 9:00 Sunday mornings for LSD workouts and Wednesdays and Fridays for speed and volume. I'll find out for sure where they are meeting. Hope to see everyone!

Ok so it is a volume week so head on out for a 1 hour rollerski. You can throw in a little double pole in the middle to get some upper body in there. Keep it Up!

It is so exciting to feel the change to the air. This morning I gladly throw on my swix jacket and headed to work. I got that feeling in my stomach that tells me that its getting closer to sliding on that white stuff! However, we are not quit there so in the mean time it is a great time to train on the mineral belt trail. So... Head out there do a 20 min. warm up 30 min circuit and a 10 min cool down Have fun!

We are headed into a volume week so today get in an hour rollerski in zone 1. If you have had an intense first week of school use today as active recovery. It is amazing how getting back into the swing of things can really tire you out. So as always listen to your body! Have a good Labor day. :-)

It came to me to day (about 12 miles into my bike on a triathlon that I did) how awesome it is to get to spend at least part of your weekend outside. So your work out for this weekend is to pick what you like to do the best a do it for at least a hour. This really makes sitting in classes all week more bearable.

Hello! As I was running today I remebered a speed work out that I used to love! It started out with a 20 min run to the hill by the hospital and then I would do 6 hills starting out easy and gradually getting faster as I went. Boy my legs would burn by the time I got to the top but it felt great! Try it out.

Hey! I hope that your first day of school went well. We are on the go again! So I was looking for music on itunes and ran across a great video for yoga. It isn't very expensive and it is the perfect addition to any work out. Yoga really helps you gain flexibility, strength and balance which are all very handy to have for ski racing. I have also heard it can even make you taller Sam! ;) just kidding. There are a lot of yoga classes in town so check it out! For a work out: 20 min. warm up 30 min. circuit 10 min. cool down

So this is a great time go look back at your training log and see how your summer went and if you are tired take a little break before going into your fall training. It is so nice to be able to look at the last week, month or year and tell that you have been training! Today is a rest day so kick back with a book after your first day of school.

This is just a reminder that it is important to mix up your work outs. If your mind is board with your work outs its a good chance that your body is not getting what it needs from your work out. Do something that you haven't done for a while. Get together with some friends and play a game or go for a swim at the rec. center. Keep your mind and body alive!

I started my first day back to school today and hit the ground running. I realized that I would only have time for about a 40 min. run but it was worth getting out. I felt so much better when I got done. It is always good to remember that even if you don't have time to get out for a earth shatering work out it still benefits you to do a short one. Even a 15 -20 min. run can make a difference. So for today head out do a 30 - 40 min. run in zone 1.

As you are starting into your fall training don't forget about those circuit work outs. They are great for that core strength that comes in so handy on those long races. So today head to the park do a 20 min. warm up, 30 min. circuit, 10 min. cool down.

It is has been great training weather the last couple of days. There has been a nip to the air and a feel of fall. Fall is the time when a nordic skier puts in their most intense work outs. Its the time of hard long interval work outs and long distance work outs. With that in mind it is always important to remember to vary your work outs and your work out speeds. Listen to your body. If you are feeling tired, something is hurting or your resting hart rate is high (I know you are all taking your heart rates) take a day off. Make your work out a cup of hot chocolate and olympic watching.

Well I can't believe we are at the end of the summer. We are on a recovery week. So take as many days off as you need to feel rested. If you are up for a work out today do a long easy one. I will continue to post work outs through the fall and if any of you are interested in joining the UW team for training you are welcome. I'll let you know when that will be starting. Have a good last week of freedom!

Breakfast Is For Champions By: Abigail Larson MS, CSCS You’ve heard it before, “Breakfast is the most important meal of the day”. But if you are like many athletes breakfast is a mere afterthought if even a thought at all. But you are different than most people; you are an athlete and that makes breakfast not just important but essential for success in sport, work and/or school. Skipping breakfast slows your body’s ability to burn calories (metabolism) and brain function, and you set yourself up to raid the school vending machine by midmorning. When your blood sugar crashes you’re not likely to make nutritionally wise choices and it’s easy to go for a quick “fix” that will send you crashing again later in the day. This “crash” will cause your training and sports performance to suffer because you won’t have the energy necessary to keep up with your well-nourished teammates and competitors. To train and compete optimally you must eat optimally from start to finish everyday. Lots o

Hey All, Just thought that this was a good little tid-bit on upper body work outs. Dear SkiPost; I had a question about upper body workouts with skiing in mind. There are a number of lower body dry land training options (biking, hiking, running). There do not seem to be as many easily accessible upper body workouts (kayaking in some limited areas, swimming, hiking or bounding with poles, roller boards, ...). Assuming rollerskiing is not an option for getting in 2-3 upper body workouts a week (and kayaking is a limited choice), what are other creative suggestions on maintaining / improving upper body work capacity in the dry land season? I keep coming back to swimming being probably one of the most accessible options. In the off season, it is easier to keep the lower body going. But I know I lose upper body endurance. Wo

I hope that everyone is having a great last couple of weeks of summer. I am still holding on to them and hoping they will go very slowly. We are headed into a volume week so just a reminder that means a lot of distance and not as much intensity. So lets start out Monday with an 1:05 min. roller ski or roller blade.

It's always great to finish up a good week of training with a long easy distance work out. So depending on what your up for; go for a long run, bike, rollerski. Go for an 1:30

Hey All I know this is your favorite work out! Hill bounding is a great for intensity. It hits all of those ski muscles and increases that cardio that we all want when we hit that last hill in our races. So any way here is how this works. Start out with a good warm up; about 15 - 30 min. of Zone 1 Find a good hill one that you can get at least 3 min. of interval out of Then you are ready to start: Start with a 1 min. interval bounding hard Next a 2 min. interval with a little shorter stride Third a 3 min. interval doing a fast walking bound Fourth do another 3 min. interval fast walking bound Now back down one 2 min shorter bounding One 1 min bounding hard See how you feel through out this process and if at the end of this work out you still are wanting more, do another one min. interval. Don't forget to do atleast a 10 min. cool down. Alright have fun! I will be hitting the trails about 5 pm today if any one wants to join me. I will be starting from the lowe

OK! We are on an intensity week so that means we need to do some speed! So lets start out the week with some Basic endurance. This is a great work out to do on your rollerblades or skis. So start out with: 20 -30 min. warm up zone 1 20 min. basic endurance zone 2 10 min. cool down zone 1 Have a good one :)

Sorry my posting has been a bit touch and go. I moved into my new house but don't have internet yet. So soon I hope I will be up and running. Training for today. 30 min warm-up, Circuit , 10 min cooldown/ stretching

Hey all! I am headed up to turtle rock to go for run this morning if anyone is around and interested. I will be up there at about 10:30. If not it is up to you today you could throw in another circuit a zone 1 run or a rest day. See how you feel! Keep on rock'n

I know that I am desperately holding on the these last summer days and wanting to soak up what I've got. So here is the work out for today. Go find some wild flowers. Take your bike head out to your favorite road and go for a nice 30 - 40 min. ride.

Here is a fun way to do circuit, you can head out the green belt with your rollerskis/rollerblades and do a warm up loop then come back to the park and do your circuit there. Don't forget there are some examples of what you can do for a circuit at: http://www.uwyo.edu/ski/training/strength.html

Your work out for today is to take a book to the park along with a blanket and learn how to read. It's good to have a healthy mind as well as a healthy body!

We are on a volume week again so that means getting in some long easy work outs. So today pick the activity of your choice and go out to your favorite place and do a 1 hour work out. Enjoy!

Alright! So natural intervals are probably my favorite speed work out ever. If any one wants to meet me to do some of these bad boys I will be hitting the Happy Jack trails at 5:00pm this evening. I will start from the Tie sighting parking lot. Bring a set of poles. If not here is a break down on how they work: Natural intervals mean that you do your intervals as you do a run. So... You leave on a running loop and after you've warmed up for 20-30 minutes you do the first interval. You try to do your intervals on uphills, so the length of the interval varies with the length of the hill. You may do a hill that is 30 seconds or you may do a hill that is 3 minutes, it doesn't matter just run the uphill from the bottom all the way OVER the top. Try to vary the length of the hi

I think that the bike path is finally out from under the water. So for todays work out you can start at the far end of the bike path do about a 15 min. warm up then double pole the whole big loop or for 30 min. Then do a short 10 min. cool down. Its a great way to get that upper body rocking!

If you are looking to escape the city life and do some good training hiking is a great way to quench both cravings. There are some beautiful hikes out at the snowies so get a couple of your friends, a map, some drink belts and head to the hills. Either Saturday or Sunday get a nice 2 hour hike in. It does a body good!

If you are really wanting a good hard work out. Head on over to the high school track. Run about a 30 min warm up and then do as many 400's as you can with out falling off your pace. Try for 10 but if you notice a big drop in your time STOP! I will be at the track at 4:00 pm if any one is interested in joining me. Have fun!

Sorry that it has been a few days sense I posted any thing, I was in Leadville for the Triathlon and the internet is a bit touch and go at my mom's house. It was an awesome race! It started out at the Rec center pool we did a 500 meter swim. There were four people to a lane so it got a little bit crazy. I was the first one out of my lane and running from the pool to my bike. As I stepped out of the pool door the cool mountain air hit me giving me a jolt of excitement. I quickly switched into my bike shoes and was off. The bike was on a beautiful course that headed down hill for at least the first 5 miles. Unfortunately, that ment that the last 5 miles was up hill. It went by fast though and before I knew it I was off on the run. A loop I know very well from high school cross country running. I was having flash backs the whole time especially when I hit the last up hill at the end of the race. I was able to finish hard and beat my time from last year by more than 3 minut

The summer is the best time to build a strong base for you race season to come. Doing strength workouts is a hug part of that. So don't forget to get out and do a circuit. 20 - 30 min. warm up 30 min. Strength 10 min. Cool Down

I hope everybody had a great fourth! I got some much need relaxation. It is always important to remeber that rest is as important as your hardest work out. If you havn't taken a day off in a while make sure you do that. If you have been resting well here is the work out. 45 min. zone 1 Trail run

Hi all If you are feeling a little tired that is ok. We are already through one three week rotation and are headed into a recovery week. So go ahead and do a long easy work out today and then take as many days off this week as you need to get rested up. Today do a 1 hour LSD work out of your choice Don't forget to stay hydrated and wear sun block when it is soo hot out side!

I can't believe that it is July already! The summer goes way too fast. Well it is up to you, you can decided how you are feeling. If you are feeling spunky go ahead and do some natural intervals. If not you can do a circuit. If you decided on the spunky route (natural intervals), here is the plan. Do about a 20 min. warm up zone 1 Then a ladder of 2 30 sec. intervals 1 1 min. interval 1 - 2 2 min. intervals 1 1 min intervals 1 - 2 30 sec. intervals Remember to do only as many as you can do well. That means that if you start falling off your pace you are done! Have fun!

We are going into a volume week which means you will be doing more hours of training at a lower intensity. So with that being said lets start out the week with: 45 min. zone 1 rollerski or rollerblade this if you can Have a good one. A quick quote from How to, When to Why to: "The important seperation between distance training and interval training is that there should be a significant effort and heart rate difference. Some athletes are not able to go hard enough when doing time-trials and intervals because then have done their distance training at too hard of an intensity. This causes them to lack the energy needed to go hard."

If you are up for it Sundays are perfect for long easy work outs. Going for long hikes are a great way to get to go exploring and get a good LSD practice in. So go for a nice two hour hike today.

Summer time is great for finding all sorts of fun races that any one can do and usually no matter where you end up you get a prize. So if you can find a 5k fun run or a bike race or some thing else that sounds fun to you and go hope in it! It is a great way to spend a Saturday. If you can't find a race. You can go ahead and do a nice work out of your choice.

Hi All Well I woke up this morning and my heart rate jumped from its usual 45 to about 52 so I am going to take a day off. If you are feeling the same way that I am you should take the day off. Take a book to the park and read. If you are feeling spunky it is a good day for some strength Circuit 20 min. zone 1 warm up 30 min. circuit 10 min. cool down

For all who are interested I am going to be doing a hill bounding work out tomorrow I'll be at the lower Happy Jack parking lot at 4:00 pm See ya there!

If you did a basic endurance work out yesterday today can be an easy day. 30-45 min. of running, biking or rollerblading

First speed work out for the week. Basic Endurance You can do this work out running, biking or rollor something Start out with 20 min of easy zone 1 Then 20 min. hard but a speed you can maintain Then a 10 min. cool down

Hey! Any one that has always wanted to try out a Triathlon there is an awesome one in Leadville Colorado. Its a sprint distance one so that means its a 500 meter swim, 20 k bike and a 5 k run. I did it last summer and it was a blast! It is on July 13th. Give me a call if your interested and I'll tell you more about it. This week is an intensity week so that means you will be doing more speed this week than last. Today or tomorrow: Strength Circuit 20 min warm up 30 min circuit 10 min warm down

Happy Saturday! Today's training is to head up to the hills and do a long slow easy run. Run for 1:00 to 1:30. Just a reminder when you are doing LSD it is important that you are taking it nice and easy. If you have a heart rate monitor this is a perfect time to use it. If you don't make sure you are able to talk while you run and you can stop and take your heart rate every once in a while. Have a good one!

Hey! For all of you out there with rollerskies or rollerblades a good way to get some upper body strength is to head out to the green belt and do a double pole work out. So work out for the day 20 min warm up 20 - 30 min double pole 10 min. cool down Or if you are feeling tired go ahead and take a rest day. Happy Training!

Hey Guys! Christi sent me this great article, check it out. Here is the web page: http://www.active.com/triathlon/Articles/How_to_Tell_When_You_re_Over-reaching_or_Over-training.htm?act=EMC-eNews_Ins_0608&link=5 Training tip for the day: 45 min. zone 1 of rollerblading, rollerskiing, running, biking pick your pleasure Have fun!!! Becca

Hey Kali thanks for the tip! Training for the day. Take a book to the park find a nice place to throw a blanket and take the time that you usually would be training and rest! Becca

Hey Guys!! For any of you who love to bike, or would like to get into biking there is a biking group that meets at 6:00 pm at fine edge on monday nights. I don't know too much about it but it should be fun. If you are interested, go check it out! Ta ta KK

Hey All, Ok so here's the deal. It's a recovery week. So what that means is that you should take as many days off this week as you need to get fully recovered for next week. With that being said if you are feeling ready to get out and get a work out in here is a training suggestion: 20 min running warm up (or bike) 30 min circuit 10 min running warm down Also you can go to the UW team page to find ideas for your circuit the address is: http://www.uwyo.edu/ski/training.htm Happy Training! Becca

Alright! So first training suggestion for the summer: go outside its beautiful! Also to day would be great to get your bike all shined up and head out for a nice hour ride. It can be a zone 1 ride especially for those of you who went to the camp, you should take it really easy. Have a great weekend! Becca

Hey you nordic ski junkies! I have created a blog just for us. What I am thinking is that I can put up training ideas, suggestions and discoveries to ease these long summer months with no snow. You can post any thing you would like. For example if you want to have people meet up with you in the park for a mad game of ultimate frisbee you can do that.