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2nd Week - Thanksgiving Break

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This is the most important training week of the season so don't let your turkey stop you from putting in some hours of training!  If you can't be on skis take your running shoes or roller skis and hit the pavement!   If you feel like you need more training than you are getting with the team, the green workouts can be a good addition to your training. However, this is not recommended for freshmen and new skiers. In addition, these extra workouts should not compromise our afternoon workouts with the team.  We will be cross-training this week!   Please bring your running shoes and your bounding poles!  Be ready for anything!   Also, Please remember gloves, hats, PANTS ski clothes that are not cotton t-shirts, and food to close the glycogen window! (like Brian says no junk food) Monday PM:    Meet in the Yellow Pod / 30 min. Warm-Up Run / Core & Yoga in the Yellow Pod Tuesday AM:   On your own / 30 min. Level 1 Run!  Tuesd...
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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 November 17th!   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 / 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 / 30 min. Run / Core and Yoga  / 15 min. Cool Down...
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Important Dates

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The season is coming up so I hope you are getting stoked!   There are a few upcoming dates to keep your eye on: Nov. 1st:    UW Gear Swap in the Corbett Gym from 11 am - 2 pm Nov. 13th:    Winter Sports Night in the LHS Theater at 7:00 pm Nov. 17th:    First day of Practice!  Meet in the Yellow Pod.
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Where to Find Summer Training

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 Hey All! I hope your summer is off to a great start and you are enjoying doing some summer training. I wanted to remind you that in the summer there are great training resources and suggestions on the SNOW Web Page.  You are all welcome to join us for all of the SNOW training! I will not be posting to the blog so look on the SNOW page for a weekly schedule!  Also, I will be doing our Rollerski Clinics again this summer every other Monday. See you all on the 30th! There is also going to be a Camp in Casper July 10 - 13 and it is only $150. This is a great opportunity to do some summer training with skiers from around the state. 
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15th Week of Practice - Last Week!

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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...
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14th Week - Peaking!

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 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...
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13th Week - Cody Race

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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...
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