LHS Nordic Ski Team Blog!!

Please go to http://mbna.pbworks.com/Results_12_30_Free for results! Awesome job!

To register for tomorrow go to: http://mbna.pbworks.com/Racing+Information

Pictures from the Casper race are here. Remember: type ' lhsnordic ' in the box marked 'email'. Password is the exit we take. Click 'My Photos' when you are in. I snapped photos of almost everyone. Sorry if I missed you. I sent a couple of these to the Boomerang. Hopefully they will appear with our articles at some future date.

Everyone who is properly prepared for the Casper night relay, raise your hand.

We will not be having organized practice on Monday. Make sure you still get out an do some skiing! See you Tuesday.

Hi All, Hope that everyone had a fantastic Christmas! Here is the plan for next week. Monday - Wednesday we will meet at Happy Jack at 9:00 am. Monday: Skate skiing / Warm Up 15 min. / Drills 40 min. / Cool Down 10 min. Tuesday: Classic Skiing / Warm Up 15 min. / General Strength / Cool Down 10 min. Wednesday: Skate Skiing / 30 min. Warm Up /5 at 5 / 10 min. Cool Down Thursday: No Practice / 2:00 hour LSD / Technique of your choice Friday: No Practice / Rest Day / Happy New Year! Saturday: No Practice / 2:00 hour LSD / Technique of your choice

If you have not gotten to see results from Casper you can find them at: http://nordicski.org/pages/results.html

You can find results for the 5 @ 5 at: http://mbna.pbworks.com/Racing+Information

It's going to be an intense, fun week! Make sure you are getting enough rest, water and food to keep your body ready to go! Monday: Warm-up 20 min/ Game! / Cool Down 15 min. Tuesday: Warm-up 20 min./ General Strength/ 15 min. Cool down at 4:30 Wednesday: Classic Ski 5 at 5. Because of last weeks cold weather we have moved our race to this week. Thursday: Team Picture / Waxing / Team dinner Ellen's house! Friday: Leave for Casper! 11:30 dismissal and leave the parking lot at 12:00 Race: Night relay 3x1 k Start time: 5:00pm Saturday: Race: Classic 5k for Varsity 3k JV Start Time: 9:00 am

Great job this weekend! Pictures from the Laramie race are posted here. The pictures are passworded, for internet safety purposes. The account name you need to view the pictures is ' lhsnordic ' (without the quotes, enter it in the 'email' box, no @ sign). The password is the name of the exit that we take to get to our skiing area . Once you are in, click on 'My Photos', then the picture of Ethan charging up Campground hill. If you want to download and post some pictures to your Face Book page, that is okay. Please ask permission of any others in the photo before doing so. A note about the photos. There are many good photos here. To save space they have been reduced to lower resolution. If you or your parents want a full resolution copy of one or more photos, send an email to tlm82070@gmail.com, let me know which one(s), and I will send you a copy via email or jump drive. While there are many good photos here, there are also some bad ones. I continue to

Here is a link to all of the results for this weekend. http://www.uwyo.edu/ski/highschool/results.htm

Monday: Skate Skiing: Warm-up 20 min/ Drills/ Cool Down 15 min. Tuesday: Warm-up 20 min./ General Strength/ 15 min. Cool down Wednesday: 5 at 5! We will be participating in the 5 at 5 race. The UW team and us will be using these races to fundraise for a new timing system! Bring worm cloths and a head lamp if you have it. Thursday: Classic Ski: Warm-up 20 min./ 30 min. double pole & 16 min. single stick/ Cool down 15 min. Friday: LSD Classic ski 1:15

I took this picture of the Atomic vendor's ski rack in "tent city" at the West Yellowstone Nordic Festival over Thanksgiving. Atomic and other vendors were allowing people to demo ski their top-of-the-line skis for free. I demo-ed Fisher and Atomics. Most of these vendors will be present at nationals. Yet another reason to ski hard and try for the national's team.

Great job, again, on tonight's skate time trial. Your times are posted here.

Monday: Classic ski / 20 min. warm up / drills / 15 min. cool down Tuesday: Skate ski / 20 min. warm up / time trial / 15 min. cool down Wednesday: Skate Ski / 20 min. warm up / technique work / 15 min. cool down Team Dinner Thursday: 20 min. warm up / 45 min. strength / 15 min. cool down WAXING! Friday: Freestyle race / Sprint Relay / Leave time 11 am / Start time 1:00 pm Team dinner 6:30 pm Saturday Freestyle race / 5k varsity 3k JV / Start time 9:30 am

Coach apparently has a life outside skiing.

Time to vote for team captains and underclass representatives. To vote, click here and fill out the questionnaire. Remember to vote for 2 upperclass people, and 2 underclass people. We will close voting when everyone has voted, or when Coach Becca calls it. No voting twice! The SurveyMonkey site will notify me when you attempt to vote twice. Extra intervals for you!

Monday: Classic Skiing Warm-up 20 min./ Drills/Cool Down 15 min. Tuesday: Classic Skiing Warm-up 20 min./ Intervals 4x5 min./ 15 min. cool down Wednesday: Skate skiing meet up at Happy Jack at 10:00 am 20 min. Warm up/General Strength/ 20 min. cool down Thursday: No Practice HAPPY THANKSGIVING! Ski on your own if you can 2:00 - 2:30 LSD Friday: Skate Ski LSD 1:50 Saturday: No Practice. Skate Ski on your own 1:30

Great job on the time trial everyone. I posted everyone's times in a spreadsheet available here. We will add times to this spreadsheet as the season progresses so that you can track your progress. If anyone's time is wrong, or I have miss-spelled your name, let me know. - Coach Trent

Ok so here is the scoop, IF YOU DON'T HAVE A PHYSICAL YET YOU CAN NOT PRACTICE!! Monday: If you have classic skis please bring them (if you have rock skis bring them) if not bring running stuff. We will head out to the soccer field at the high school. Warm-up 20min./Drills/15min. cool down After we are done skiing we will take the beginning of the season survey and take care of some business. Tuesday: We will be classic skiing at happy jack. Warm up 20 min./ Time Trial /15 min. cool down Wednesday: Strength Circuit at the High School - bring running stuff Warm up 20 min./ General Strength/15 min. cool down Thursday: Classic skiing Happy Jack Warm-up 20 min./Intervals 5x6 min./ 15min. cool down Friday: Classic skiing Happy Jack Warm-up 20 min./ Double pole 33 min. / 15 min. Cool Down Saturday: 1:30 min LSD or Gobble Wobble

It is starting to look like we will not be able to ski our first day of practice. So bring both your ski stuff and your running stuff on Monday. And do a little snow dance!

We will be having our beginning of the season meeting at 3:30 on Tuesday, November 3rd in the LHS Cafeteria. See you there!

Please check out our new web page. It has a lot of the information for the up coming season! Yay! Here is the address... http://lhsnordicskiing.pbworks.com/

July 11th 11am at Presbyterian Church 1251 S. Park Loop Road - Jackson Memorial Service for Willie Neal 1pm at Trail Creek Nordic Center 1 mile west of Wilson, up highway 22 at the base of Teton Pass Gathering in honor of Willie

We are on a volume week so here is the plan. You all are welcome come Tuesdays and Thursdays for strength and yoga. We are meeting at the high school weight room at 5:15 pm. Monday: 50 min. LSD your choice Tuesday: 0:30 min. Strength Circuit (or meet at the high school) Wednesday: Zone 3 Natural Intervals 1:00 Thursday: Strength 0:30 Circuit or meet at the high school Friday: 55 min Run Zone 1 Saturday: 50 min. Rollerski with 10 min Double pole Sunday: 1:00 hour hike

Well its summer time and the live'n is easy and its time to train! I will be posting training suggestions again through out the summer. Sense this week is almost over your work out for the day is to go and find a calender, journal spred sheet or some other method of loging your training for the summer! Remeber the only way to improve is to know what you have done well in the past and continue it. As well as discontinueing the things that are not going well!

The University of Wyoming Nordic Ski Camp is an annual event that brings in athletes from the entire region. It is unique in that it is setup by the coaches of the UW Nordic Ski Team but all activities are lead by UW Nordic Team college athletes . This leads to an amazing experience for the high school skiers who have a chance to talk about not only skiing but college, what it's like, why they should go, what to expect, etc. from athletes ranging from Freshmen in college to graduate students. In addition the camp attracts many great speakers. This year's camp will include UW Campus Recreation Head Trainer Angela Kopriva and Swix ski wax rep Phil White along with other great people. Finally, it's a chance for your athletes to get some time on snow in June , for the camp we ski every morning for 2-3 hours and then do dryland activities in the afternoon. The afternoons and evenings are used for lectures by the UW coaches, experts on nutrition, training and sports psycholog

It's Here! Our end of the banquet will be April 2nd at 7:00pm at the LHS Cafeteria. Please bring your favorite desert and your sweet tooth! We will be announcing letter winners at our banquet this year. As well as our usual awards. Bring your uniform and any equipment that you borrowed for the season. Hope to see you all there!!

By Justin Freeman Saab Salomon Factory Team Level four, roughly speaking, is race pace. And so for those of us who like to race, it is an easy level to train in. The goal of level four training is straightforward: by skiing at the same pace and effort you race at, you get better at racing. The downside to level four training is that racing and race-type efforts put serious stress on your body. This is one reason that training in levels three and five is so important. But when you are getting ready to go fast, nothing beats training at race pace. I should be a little clearer about my definition of level four. The definition I use when running is a pace that you can maintain for 12 minutes. Since skiing involves going both up and down hills, it might be more like a race pace for a 20 minute race; regardless, it is a touch faster than 10 km race pace. You should reach your maximum heart rate when doing level four traini

THINGS YOU MUST DO BEFORE YOU LEAVE FOR TRUCKEE AND THINGS YOU MIGHT WANT TO BRING 1. Make sure your teachers know you will be gone. Get all your homework assignments for the time you will be gone. Copy pages of the books you need instead of bring the whole book. 2. There are awards ceremonies to attend, a final banquet etc. Bring a nice outfit. 3. All skis must be in a ski bag on the bus or in the trailer. Bring both classic and skate skis, poles and boots 4. Take on the bus – your backpack – bring a pillow and a blanket to sleep on the bus. You will not have access to your suitcase. 5. LIMIT – 1 suitcase each – you need to pack efficiently – wrap cloths around your skis and poles in your ski bag. Plan to do laundry at the motel. SKI CLOTHING SKI EQUIPMENT Very warm jacket both skis, boots, poles Snow boots

Hi Everyone, You are all welcome to continue to train this week with the Nationals crowd! Here is the plan for the week. Monday: Skate ski 45 min. easy Tuesday: Classic Natural Intervals Wednesday: 30 min. Classic ski / Wax and prep to Leave! Thursday: Express Driver will roll into circle drive at LHS at 8:30 am Friday: Travel Day

Wow! I can't believe this is the last week of practice. It really has gone be so fast. Thank you all for your heard work and dedication this season. It has been awesome!!! Monday: Classic 40 min. Tuesday: Classic Leg Speeds Wednesday: Waxing Team Dinner Thursday: Leave for Pinedale 9:00 am Friday: 10:00 am start time. 5km Skate Boys first followed by girls. Saturday: 10:00 am start time. 10 km classic Girls first followed by boys.

We will be naming the state team on Wednesday so everyone plan on coming to practice tomorrow and Wednesday! Here is some info. on the state race. Start Times will be as follows. Friday 10:00 am start time. 5km Skate Boys first followed by girls. Saturday 10:00 am start time. 10 km classic Girls first followed by boys. Friday Night at 6:00 pm we will have a team dinner for all teams and interested fans and parents. The cost will be $10.00 a plate. We will give out medals for Fridays race that night. We have a special evening planned and we request that all teams please dress up for this special occasion. Menu: Ham and Turkey Cowboy potatoes Corn Salad Rolls Lemonade Desert

Congrats! You made it to the peaking part of our season. It will totally be optional if you want to race this weekend or take the weekend off to get totally rested for state. I know there are going to be some awesome raffle prizes at the dinner so even if you decided not to race come to the dinner! Because we are peaking you should take as many rest days as you need this week to feel really rested so if you have work to make up or if you are still feeling a little sick now is a good time to rest! Monday: Day off! Take a nap or rest Tuesday: 45 min. Classic with 10 min. double pole Wednesday: Classic Intervals (Zone 3 & 4) Friday: 1:00 Skate Ski (Zone 1) Saturday: Cowboy Chase - 10km Skate race, mass start Saturday 5:00pm Benefit Dinner and Raffle! Sunday: Cowboy Chase - 10km Classic, Pursuit start

Ok! This is our last intensity week before we start peaking! Congratulation on making it this far keep up the good work. Monday: Classic LSD Tuesday: Skate Intervals Wednesday: Waxing and Team Dinner (Wednesday Race Series 5:00pm) Thursday: Leave for Casper 3:30pm Friday: Classic Race 10k Start at 9:00am Saturday: Relay Race 4 x 3k Skate Race Start time 9:00am Sunday: Rest Day

Monday: 1:00 Classic Technique Tuesday: Skate Down Hill Practice Wednesday: 1:15 Skate LSD Thursday: Classic Intervals Friday: 1:00 Skate Technique Saturday: 2:00 Snowies Classic LSD

Monday: Classic Technique and Ski 1:00 Tuesday: Down Hill Practice Skating Wednesday: Waxing and Team Dinner Thursday: Leave for Soldier Hollow 8:30 Friday:Classic Sprints Saturday: Skate Race 3k Novice Skiers, J2 5k, J1/0J Women 10k, J1/OJ Men 10k Sunday: Rest Day

By: Justin Freeman Saab Salomon Factory Team Level five, which I wrote about in my last article, is about improving race performance by working at a higher pace. Level three, which improves racing by working at a lower pace, is the natural complement to this training. Physiologically, the major goal of level three training is to improve lactate threshold. Your lactate threshold is the point at which lactic acid starts rapidly accumulating in your muscles. If you can do a treadmill test and plot speed versus lactate, your threshold is the point where the curve suddenly becomes steeper – the graph’s inflection point. Improvement in lactate threshold can take several forms. You can increase the speed at which lactic acid starts to build, or you can increase the heart rate at which lactic acid starts to build. These improvements could either increase or decrease the concentration of lactic acid in your blood at the inflect

Monday: Day Off! Take a nap or read by the fire. Take the time you would be training and rest! Tuesday: 0:45 Classic skiing with 10 minutes of double-pole ONLY! Wednesday: 0:45 Skate Ski / Nutrition Talk Thursday: Intervals (Zone 3 & 4) Classic Skiing Friday: 0:45 Free ski Saturday: Day Off! Take a nap wax your skis, eat, take another nap.

Level 5 By: Justin Freeman Saab Salomon Factory Team Last time I wrote about levels one and two, so you might expect I would move on to level three for my next article. But in fact I am presenting the levels in the order I recommend introducing them as you move through your training season (or year, if you are training for skiing year round). First, I need to clearly define what I mean by level five. This is probably the level that is defined in the largest number of ways. I do not mean to suggest that anyone else is wrong, but I think that defining level five as a pace you can maintain for five to six minutes is a good definition. This means that level five is not the pure sprint training Andy Newell wrote about in a recent Master Skier article (this scheme would define those as level 6 and 7 – but I will let someone who knows m

Monday: Classic technique :45 (Zone 1) Tuesday: Leg Speeds (Zone 3 & 4) Skate Skiing Wednesday: Waxing and Team Dinner (waxing looks like it will be in the Start green LF) Thursday: Leave for Jackson 9:30 am Friday: Classic Sprints Starts at 10:30 am Saturday: 5k Skate for everyone Starts at 9:30 am

We will not be going to Casper Thursday. We will have practice the same time as usual. See you then!

Ok here is the game plan for the week. Monday: 1:00 skiing with 10 minutes of double-pole ONLY! Tuesday: Skate 1:00 (Zone 1) Easy Technique Work Wednesday: Rest Day Thursday: Skate 1:00 (Zone 1) Easy Friday: Skate Technique Saturday: LSD 2:00 Snowies