Week 10 - Cody Race

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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
  • 90-100% of Max
  • Hill bounding, Medal Test, etc.

Monday:  Core / Classic Ski / 30 min. Warm up / 45 min. Body Position & Timing Drills / 10 min. Cool Down 

Tuesday:  Classic Ski / 1:15 Over Distance Ski

Wednesday:  Skate Ski / 20 min. Warm Up / 4 Latter Intervals / 10 min. Cool Down

Thursday:  Leave for Cody 7:00 am / Wax and Run 

Friday, January 19th (Free-Style Races): 15-second individual interval starts
11:00 AM Bibs available at timing cabin (New warming Hut)
11:00 AM Free-style Course Open (subject to grooming requirements);
Only ski in race direction, minimize wear and tear on the track!!
12:00 PM Race order changes due to timing cabin
12:45 PM Course closed. All other trails remain open.
1:00 PM Varsity Girls: 6.4 km Freestyle.
1:30 PM Varsity Boys: 6.4 km Freestyle.
2:00  PM JV Girls: 4.2 km Freestyle.
2:30 PM JV Boys: 4.2 km Freestyle.
    (NOTE: There is NO Juniors race today.)
Awards Ceremony will be combined for Both Days on Saturday
4:30 p.m. Classic Course closed for grooming. All other trails remain open.

Saturday, January 20th (Classic Races): 15-second individual interval starts
8:00 AM Bibs available at timing Cabin (new warming hut)
8:00 AM Course Open (subject to grooming requirements);
Only ski in race direction, minimize wear and tear on the track!!
9:00 AM Race order changes due at timing cabin
9:45 AM Course closed.
10:00 AM Varsity Boys: 8 km Classic.
10:30 AM     Varsity Girls: 8 km Classic.
11:00 AM JV Boys: 4.7 km Classic.
11:15 AM JV Girls: 4.7 km Classic.
12:00 PM Junior boys: (Junior High – Middle School): 3.5 Classic.
12:20 PM       Junior Girls: (Junior High – Middle School): 3.5 Classic.



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