LHS Nordic Ski Team Blog!!

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.