LHS Nordic Ski Team Blog!!

Wow!!  I can't believe we are heading into our last week of practice!  The season went so fast!   Thank you for dedicating the last 4 months of your life to skiing!   I am stoked to be hosting State this year!  As a reminder, all of you are invited to come on both days of the races.  Reminder:   We are working on peaking so if you have been doing extra workouts this is the time to scale it way back!  Monday pm:   Classic Skiing / 45 min. Active Recovery and Cornering (this is an easy ski at a low intensity designed to leave you feeling recovered at the end!) Tuesday pm:   Skate Skiing / 20 min. Warm-up / 10 - 30 sec. Intervals / 10 Min. Cool Down Wednesday pm:   Classic Skiing / 1:00 Over Distance with 6 x 5 sec. pick-ups Thursday pm:  Waxing / There will be a wax call for State!  You are required to use that wax. Friday:  Leave for Happy Jack @ 7:30 am Friday, February 28th:   Courses open...

 Guess what?   We are in our PEAKING portion of the season!!!  Woohoo!!! This is when we take some of the training load off and let our bodies super-compensate for all our hard work.  It is super important that you do not stop training and do not start any new activities right now.  You want to focus on staying/ getting healthy, eating well, sleeping, and focusing your energy where needed! This Peaking program works extremely well if you: Do the training properly and don't do too much (you'll get tired and not race to your potential) Do the training properly and don't do too little (you'll get sick or sicker) Even if you are not going to state or nationals this will help you with the last couple of weeks of your season and help with any spring racing you plan to do. WE WILL HAVE PRACTICE MONDAY & TUESDAY BUT IF YOU ARE STILL SICK TAKE ANOTHER REST DAY!  One last thing, we will announce who has qualified for state on Wednesday of this week.  W...

This is a really pivotal part of our season!  We have one last week before we really start to take the load off to peak.  That means keep coming to practice, putting in the time and you will have a very strong peak at the end of the season! Here is a great image showing super-compensation: The really important part of this model is that you have to keep training but you just do less of everything and you don't start anything new. Here is our practice schedule for the week: Monday PM:  Classic Ski / 20 min. warm-up / Double Pole timing / 10 min. Cool Down Watch this video before practice:   https://youtu.be/mKnFL1WU-PQ?si=U_AX_Qud96t8iXW3 ** We will take a team picture at 3:15, meet at the ski room!  Tuesday AM:   Core and Yoga on your own Tuesday PM:   Skate Ski / 8 x Ladder Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday PM:   Waxing / 30 min. Run Thursday AM:  Leave for Cody at 8:30 am...

 Hello Skiers! I hope you had a great weekend, got some recovery time and you are ready to hit the trails again on Monday!   It is super important that you keep coming to practice!  We are not tappearing yet!  This is our last big push before we start taking the load off. Here is a good video about switching sides with your V-1. https://youtu.be/7uWvdcp0QJE?si=UmEdUYHeeAC9SaMO Also, I was talking to Anna about the first-ever Olympic gold medal that Jessie Diggins and Kikkan Randal got.  It is worth watching! Check it out!   https://youtu.be/aWbihl5VAxs?si=vQ0T7Fd8PgAHox4Q Here is our practice schedule for the week: Monday AM:   20 - 30 min. Run Monday:  Skate Ski / 20 min. warm-up / 45 min. Riding flat ski, Timing, and Tuck Skate / 10 min. Cool Down Tuesday AM:   Core and Yoga on your own Tuesday PM:   Classic Ski / 8 x 1.5 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday PM:...

At this point in the season, you will see us start to cut back on our training hours, shorten intervals, and talk a lot more about tempo and quickness!  It is essential not to add extra new training right now, it will not make you faster, it will only make you tired.   Lastly, almost all of you have gotten to do some racing at this point in the season.  You have probably had some results you were happy with and some you were not happy with.  Holly Brooks does a great job in this  Nordic Team Solutions  video teaching us what to do if we are disappointed in a race result. Please take a few minutes to check out this video:   https://youtu.be/dRd8i0fgYbU Here is the training for the week: Monday AM:   30 min. Run On Your Own! Monday:   Classic Skiing / 30 min. Warm-up / 45 min. Pole placement Drills / 10 min. Cool Down  Tuesday AM:   Core and Yoga on Your Own! Tuesday:   Skate Skiing / 20 min. Warm-Up / 6 x 2 min.  ...

 I can't believe we are headed into the 10th week of our season!  That means after this week we only have 5 weeks left!  That is crazy!  That said I am so stoked to be able to get back to training after our cold snap.  In the next few weeks, we are really going to be honing in on some technique work and working on gaining some more speed.   Here is a great video showing some double pole techniques: In this video, Andy does a great job of explaining the difference between only using your abs to using your whole core for Double Pole.   This video does a great job of talking about Double Pole with a kick: Here is what training will look like this week: Monday:   No practice!  Core and Yoga on your own.  * If you go out to ski please look at the temperature before you go!  Make sure it is above - 4. Tuesday am:   Core and Yoga on Your Own Tuesday pm:     Classic Skiing / 1:15 Over Distance with single stick...