LHS Nordic Ski Team Blog!!

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 15 sec. natural intervals Friday:   Skate Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Saturday:  Day off or OD ski on your own technique of your choice

Congratulations to the following athletes who have qualified for the 2023 Nordic skiing State Championships in Jackson Wyoming!  Mellissa Bingham Morgan Gelwicks Camy Sinicki Zeren Homer Caroline Bredehoft Hannah Peterson Eliza Fay Laura Brande Cole Kricken Kelton Rucinski Gavin Baker Austin Quillinan Van Weiderholt Emmitt Gray Ian Greenwald Gideon Moore Sam Kaiser Jack Voos Thomas McCoy Flynn Arnold James Specht Jackson Crain Darin Binning   We have practice Monday even though it is presidents day.  Those going to state this is a required practice for you.  Monday pm:   Classic Skiing / 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:  Waxing Thursday:  Leave for Jackson @ 7:30 am State Events: Thursday, Feb 23 – Course inspection Course open for inspection: 10:00 AM Courses Closed: 5:30 PM Frida

Cody was awesome!  What a beautiful weekend!  It was so great that we got to do a 10k skate this weekend before we do it at State. This week we will be continuing to taper.  JNs skiers you still may want to get one more over-distance day in.     THIS IS THE MOST IMPORTANT PART OF TAPER:   You  do not  want to stop training nor do you want to start anything new!!!  This is not the time to start up a new hobby of roller skating at the terrain park!  Doing this is a great way to make yourself really sore or potentially injure yourself right before the biggest race of our season.  Also, if you stop training the chances of getting sick go way up.  This is  not  the way to ski your fastest at state. For skiers who have been doing additional workouts outside of the team workouts, this is the time to start scaling those back.  You don't want to stop cold turkey but make them easier for this week.     Monday am:   Core and Yoga on your own Monday pm:   Skate Skiing / 45 min. Active Recovery

I want to start by saying fantastic racing this weekend in Casper!  You all did such an amazing job, and you are coming together as TEAM!  Keep up the hard work we are on the final push before State! The exciting news is you did it!  You made it to the point in the season where we start to Tapper!  Tapper is when we begin to take the number of hours we have been training down and start to shorten our interval sessions.  The goal is to super compensate and hit that big peak we have been working towards all season.  THIS IS THE MOST IMPORTANT PART OF TAPER:   You do not want to stop training nor do you want to start anything new!!!  This is not the time to start up a new hobby of roller skating at the terrain park!  Doing this is a great way to make yourself really sore or potentially injure yourself right before the biggest race of our season.  Also, if you stop training the chances of getting sick go way up.  This is not the way to ski your fastest at state. JNs Skiers this week is

Thank you all for your flexibility with the Casper race being canceled.  We certainly made the best of it and doing to Poll Mountain Shuffle was a lot of fun!   The Casper race has been rescheduled for this weekend.  We will plan on doing the same thing we would have done last week.  This is the last week of our intensity block before we start to taper.  Keep on working hard and it will pay off as we start to take the training load off!   Skiers going to JNs, I will be visiting with you about how taper will look a little bit different for you.   Here is our practice schedule for the week: Monday AM:   20 - 30 min. Run Monday:   Skate Ski / 20 min. warm-up / 30 min. Riding flat ski and Tuck Skate / 10 min. Cool Down Tuesday AM:   Core and Yoga on your own Tuesday PM:   Classic Ski / 6 x 2 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday:   Skate Ski / Over Distance 1:15  Thursday AM:   Core and Yoga on your own Thursday:   Waxing / 30 min. Run  Friday AM:   

Hey Skiers! Congratulations to all the skiers who traveled and raced at Soldier Hollow last weekend!  While sitting on my couch on Sunday after a lovely ski, I got to thinking about nutrition and remembered a few awesome videos we created and put on SNOW.  Please take a few minutes to check out these resources. https://www.snowyoming.org/nutrition.html This is our last big push and intensity block before we start to taper.  The time frame for those going to JNs might look a little different and we will be talking about that as well.    We will be dipping out of our bucket again so make sure you are getting extra sleep and eating well!  Here is our practice schedule for the week: Monday AM:   20 - 30 min. Run Monday:   Classic Ski / 20 min. warm-up / 30 min. Striding and changing gears / 10 min. Cool Down Tuesday AM:   Core and Yoga on your own Tuesday PM:   Skate Ski / 6 x 2 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday:   Classic Ski / Over Distance 1:1