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1st Week of Practice!

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I hope you are stoked because we are going full send into the season!!!   Practice starts on the 18th of November!   Here is what the week is going to look like: *  PLEASE DRESS TO BE OUTSIDE ALWAYS!!!!  That means all the layers, hats, gloves, and good running shoes!!!  Monday:   Meet in the YELLOW ACADEMIC POD at 3:30 pm / We will go over team Info / Fill out Surveys / talk about equipment / Team activity / Team dinner dates Tuesday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / 45 min. Strength Circuit / 15 min. Cool Down Wednesday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / *35 min. Hill Resistance Training / 10 min. Cool Down  * Bring a pair of extra poles or your classic poles to do hill resistance     Thursday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / Specific Strength / 15 min. Cool Down Friday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / Medals Test
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Important Dates

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  Greetings Skiers!   The weather outside is starting to feel like winter! Snow is in the forecast, and I am thinking about skiing! This is a good article about multi-sport athletes Here is a list of some important dates coming up: Basecamp Fisher Night:  Nov. 7th from 6:30 pm Winter Sports Night:  Nov. 14, 7:00 pm. We'll start in the Theater and then break into individual sports for our pre-season meeting.   Nov. 18th - First Day of Practice.  The team will meet in the Yellow pod for a meeting.  Here is the 24-25 Race Schedule  Looking forward to seeing everyone!  
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Jr. Nationals here we come!

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Rest is absolutely the most important thing you can do this week so if you need to take an extra day off to feel rested go for it!  Keep in mind we will have 2 days of travel in there so make sure you are getting some active recovery in while you travel. Here is what we will be doing for training this week: Monday:   Classic Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Tuesday:  Skate Skiing / Meet at HJ at 4:00 pm / 6 x 15 sec. Natural Intervals   Wednesday:   Travel Waxing and Packing / Light active recovery workout if you have time.  Thursday:   Travel Day / 30 min. Run or Walk if you can! Friday:   Fly to Albany   Saturday:   Get Settled in and ski if we can!  Sunday:   Pre-ski the Course! Race Schedule: Monday, March 11 – Interval Start Skate Technique 7.5Km Wednesday, March 13 – Sprint Classic Technique Friday, March 15 – Mass Start Classic Technique 5Km, 10Km, 15Km Saturday, March 16 4x3K  mixed Freestyle Relay! 
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Jr. Nationals Prep.

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 We have about a week and a half before we leave for Jr. Nationals!  Rest is the absolute most important thing so if you need to take an extra day off to feel rested go for it!   Here is what we will be doing for training this week: Monday:   Day off / Yoga, stretching, rolling, and taking a nap! Tuesday:   Classic Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Wednesday:   Skate Skiing / Meet at HJ at 4:00 pm / 1:00 over distance Thursday:   Classic Skiing / Meet at HJ at 10 x 10 sec. natural intervals Friday:   Skate Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Saturday:   Day off or 1:15 OD ski on your own technique of your choice
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15th Week - Last week of Practice!

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Wow!!  I can't believe that we are headed into our last week of practice!  The season went so fast!  Thank you for dedicating the last 4 months of your life to skiing!   We do not have practice Monday because it is Presidents Day.  However, on Tuesday we will be naming the state team so make sure you come to practice!  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 on your own! / 45 min. Active Recovery Ski and Technique work (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:  Waxing (There will be a wax call for State!) / 20 min. Run or Walk Thursday:  Leave for Casper @ 8:30 am / pre-ski the course Friday, Feb 23 - 5km State Freestyle Championship: 15-second interval starts Course open for inspection: 8:00 AM Bibs available at timing bui
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14th Week - Peaking

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  Wow!  What a fantastic weekend of racing in Lander!  It was beautiful, the competition was intense and the skiing was fast and fun!   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 right now and you do not start any new activities right now.  You want to focus on staying/getting healthy, eating well, sleeping, and focusing your energy where it is 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) 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. One last thing we will be announcing is who has qualified for s
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13 Week - Lander Race

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A big shout out to those who did the Pole Mt. Suffle this weekend!  It was so fun to see all the Hawaiian shirts out there in the blizzard!  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: Here is our practice schedule for the week: Monday PM:  Classic Ski / 20 min. warm-up / 45 min. knee drive and timing / 10 min. Cool Down Tuesday AM:   Core and Yoga on your own Tuesday PM:   Skate Ski / 9 x 1 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday PM:   Waxing / 30 min. Run Thursday:  Leave for Lander @ 1:30 pm Friday, February 4th 5km Freestyle Race 15 sec Interval Start Beaver Creek Ski Trails Description of Race: Varsity Boys and Girls will race 5km. There will not be a JV category/race. All races will be freestyle, 15-
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