LHS Nordic Ski Team Blog!!

Hey Guys, While sitting on my couch on Saturday evening watching youtube videos I ran across these two videos on sick remedies.  I think it's pretty good and pretty relevant as most of the team has been fighting one sickness or another. https://youtu.be/bYXZP8eZKCw https://youtu.be/8noy2a0AqTw I would like to add on this one little bit of advice that I heard when I was sick and wondering weather I should race or not.  If it is above the neck go for it!  If it's in the chest don't.  It seems like it's worked well over the years. Here is our practice schedule for the week: Monday:   Skate Ski 20 min. warm up / 30 min. Finding the Balance / 10 min. Cool Down Team Pizza and Video night - Brian's work Tuesday:  Classic Ski / 1:15 Over Distance Wednesday:  Skate Ski / 5 x 2 min. Intervals / 10 min. Cool Down Thursday:  Classic Ski / 20 min. warm up / 30 min. Double Pole / 10 min Cool Down Friday:  Leave for Jackson 7:30 am Saturday, Feb 3 - 5km C

Hi Everyone!  Sorry for the delay on getting the training out for this week.  Better late than never! Just a reminder Soldier Hollow race is canceled so we have rescheduled to go to Jackson on the 3rd.  I am planning to take the whole team for this race!  We will leave on Friday morning and be back Saturday. Keep up your self care and keep calm and ski on! Here's the scoop: Tuesday:  Skate Skiing / 1:15 Over Distance / Down hill practice on Lower UW Wednesday:  Classic Skiing / 20 min. Warm Up / 2 x 6 min. Intervals / 10 min. Cool Down Thursday:  Skate Ski / 20 min Warm Up / Balance and Body Position Drills / 10 min. Cool Down Friday:  Sate Ski / Game Day Saturday:  Classic Ski / 1:30 Over Distance Trail Challenge / Mind Bender Race (Optional)

Hi All! This is a friendly reminder that unless it is an emergency and you get permission from Mr. Qualls you should not be driving yourself up to practices.  Thanks!  See you tomorrow!

Wow, Week 10!!!  How did that happen?  We are headed in to the final part of our season with only 5 weeks left after this one. I hope that you are all getting some rest this weekend and getting completely healthy. It is finals week this week and our Cody race so make sure you are prepared to leave on Thursday morning. Also, I realized the whole season I have been using training terms that you may not know what they are with so here are some definitions. Explanation of Zones: Core Core exercises, body weight only Strength exercises using external weights Active Recovery Yoga and any activity that is slow, under 60% of max Easy enough you are not doing additional damage and are helping your body to recover. Over Distance Any activity between 60-70% (below aerobic threshold) Long activities where you can still talk but are moving a good pace. Aerobic Threshold 70-80% of Max Races over 1 hour Anaerobic Threshold 80-90% of Max Races under 1 hour Max 90-

This is the prime flu season and as athletes we are pushing our bodies so now more than ever is a good time to be taking good care of yourself. Here are a few things you can add in: Lots of green tea Vitamin D3 Sleep Fruits and vegetables Multi Vitamins Emergen C Here are a few things you may want to cut back on: Sugar Stress Junk food Here is our plan for practice this week: Monday:  Day Off! No Practice! (if you are feeling really good do a 45 min. active recovery ski) Tuesday:  Skate ski / 1:15 Over Distance Ski Wednesday:  Core / Classic ski / 20 min. warm up / 3 x 4 min. relay Intervals / 10 min. Cool Down Thursday am:  Yoga 6:20 at LHS Thursday:  Classic Ski / 20 min. Warm up / 30 min. double pole / 10 min. Cool Down Friday:  Skate Ski / 20 min. Warm up / Games / 10 min. Cool down Saturday:  TBA / JNs skiers CMBC race

Wear a Hat 12/31/2017 0 Comments SkiPost Volume 20 Issue 36: Dec 28, 2017 Thanks to SkiPost for this information. Totally on board with wearing a hat! ​ The human body performs best when its core temp remains around 98.6 degrees Fahrenheit (37 degrees Celsius). Too cold (or too hot) and performance quickly drops. We lose heat through conduction, convection, radiation and evaporation. We constantly release heat in the form of radiation. Conduction occurs when our bodies give away heat to that other object that we are in contact with that has a lower temp, like snow or air particles.  Convection occurs when we transfer het to air particle through motion i.e. "wind chill" Finally, when as we sweat, ( or get wet)  we transfer heat through evaporation, as water on our skin transforms into a gas. Since our bodies naturally give away heat to colder, active particles, air particles in wind, and water particles (snow and rain) can accelerate that effect. To combat rap

Happy New Year from Happy Jack!!! If you haven't seen the first stage of the Tour De Ski watch it!  Jessie Diggins has some serious grit! https://youtu.be/Rnj7KbkS9f8 For our training: We are headed into our intensity block for the season.  What this means is we are going to be doing more intervals and more racing.  Because both of these things take a lot of energy we will be cutting back some on our volume.  This being said the only practices you will get points for, from here on out, will be our team practices.  No more extra practice points.  We are looking for quality over quantity.     This is going to be a short week before we leave for Casper so please stay tuned in: Wednesday:   Skate Skiing / 20 min. warm up / Sprint Practice / 10 min. Cool Down Thursday am:  6:20 am 7220 cross fit / Run and Plyos Thursday pm:  20 - 30 min. Run / Waxing Friday:  Leave for Casper @ 7:30 am Friday, Jan. 5 th 1:00 PM - Varsity 1.3 km Freestyle sprints 15 second