LHS Nordic Ski Team Blog!!

 I hope that your spring is going smoothly and you enjoyed getting back into a little bit of training.  I want to stress that training should always be fun so it is up to you to decide how to structure your week.   Here are some training suggestions: Here are some training suggestions for the week: Monday:   Active Recovery 30 min. Run/Bike/Ski  Tuesday:   45 min. Core & Yoga -  Check out the SNOW page for Details   Wednesday:   1:15 Over Distance Run/Bikc/Ski Thursday:   Rest Day or  Active Recovery 30 min. Run/Bike/Ski Friday:  45 min.  Core & Yoga  Check out the SNOW page for Details Saturday:   1:15 Over Distance Crust Ski if you can! Or Run/Bike  Sunday:   Rest Day

What you should be focusing on at this point is FUN and recovery! You should basically only be doing activities that sound fun to you or are eustress (help you in your recovery like yoga, walks, stretching, rolling, etc.)  I also know a lot of you are still in the middle of spring sports so just keep doing what you are doing!  There is also TONS of snow and it's a great idea to get on your skis. Spring skiing, especially crust skiing, is a gift to us and allows us to gain valuable ski skills when others are already on their rollerskis! Here are some training suggestions for the week: Monday:   Active Recovery 30 min. Run/Bike/Ski  Tuesday:   45 min. Core & Yoga - Check out the SNOW page for Details   Wednesday:  1:15 Over Distance Run/Bikc/Ski Thursday:   Rest Day or  Active Recovery 30 min. Run/Bike/Ski Friday: 45 min.  Core & Yoga  Check out the SNOW page for Details Saturday:  1:15 Over Distance Crust Ski if you c...

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:...