Week 4 - Endurance Block

By -

I just want to take a moment to reflect on the race weekend in Casper.  It was such a smooth start to the race season.  Thank you everyone for your great leadership, hard skiing and fun!  I am so excited about the future of the team!  

This week we will have an active recovery day on Monday.  This is very important to ensure you are able to train well for the rest of the week.  However, if you need to make up schoolwork or have another obligation tomorrow is the day to do it!  Also, if you are still feeling really tired from racing instead of coming to practice go home and take a nap or watch some world cup racing on youtube.  This race is an awesome one to watch:  https://www.youtube.com/watch?v=PrBCKPx81LI

Lastly, if you are feeling great and you feel like you are getting a positive response to your training try doing some of the morning workouts on your own!

Here is the training for the week:

Monday am:  Sleep In!
Monday pm:  Recovery Day optional practice / Core & Yoga in the Yellow Pod

Tuesday am:  20 – 30 min. Run on Your Own
Tuesday pm:  Classic Skiing / 20 min. Warm-up / Technique Work / 10 min. Cool Down

Wednesday am:  Core and Yoga on Your Own
Wednesday pm:  Skate Skiing /  Hill Resistance

Thursday am:  20 – 30 min. Run on Your Own
Thursday pm:  Classic Skiing / 20 min. Warm-Up / Specific Strength / 10 min. Cool Down

Friday am:  20 - 30 min. Run on Your Own
Friday:  Skate Skiing / Agility and Game Day!

Saturday:  Holiday Hurrah 5k Time Trial with the UW Team!  Time and technique TBA!

Comments

Post a Comment

Popular posts from this blog

Week 10 - Soldier Hollow Race

By -
Guess what!  We are at Soldier Hollow week!  For those of you going we will be leaving at 7:00 am Thursday.  Please make sure you are communicating with your teachers.   Monday:   Core/Yoga - Yellow Academic Pod / Video work  Tuesday AM:   20 - 30 min. Run on Your Own Tuesday PM:   Skate Skiing / 30 min. Warm up / Sprint Race Practice / 15 min. Cool Down Wednesday AM:   20 min. Core on your own Wednesday:   Classic Skiing / 1:30 Over Distance Ski Thursday:   Leave for Soldier Hollow at 7:00 am Friday:   9:00 am Race Start / Freestyle Sprints  Saturday:  9:00 am Race Start / Classic / 5k for U16 10k U18-U20
Read more

Eat Your Wheaties!

By -
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
Read more

3rd Week - Endurance Block

By -
 Greetings Skiers!   I hope you all had a great Thanksgiving break and got to eat a lot of good food!  I also hope you are ready to rock out some more dryland training this week. From the forecast, we don't have much snow in the near future (maybe some this weekend.)  However, if that changes be ready to do some skiing!   If you did a lot of training over the break, make sure you are recovering and being able to absorb all the work you did! Please come prepared to be outside for practice to do more strength circuits, hill bounding, and running!  The workouts in red are optional workouts for those of you who are feeling you need to get in more hours. I am working on planning a ski for Saturday and will let you know more as we get closer! Monday AM:   20 - 30 min. Run on your own   Monday PM:   30 min. Run / Core & Yoga at 3:30 in the Yellow Pod and Nutrition talk!  Tuesday PM:   20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down  Wednesday AM:   20 - 30 min. Run-on your
Read more