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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. One last thing, we announced who qualified for state on Saturday, here is the list of skiers going to state .  We looked at who had 6 races, maintained 80% practice attendance throug...
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13 Week - Sheridan 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 at Chimney Park / 20 min. warm-up / No pole & striding timing / 10 min. Cool Down ** We will take a team picture at 3:15, meet at the ski room!  Tuesday AM:   30 min. Run on your own Tuesday PM:   Run / Core & Yoga Wednesday AM:   20 - 30 min. Run Wednesday PM:   Waxing / 30 min. Run Thursday AM:   Leave for Sheridan / Load at 8:00 / Leave at 8:30 am  Friday: Classic Relays / 1:00 pm Start time Saturday: ...
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12 Week - Intensity Block

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Hello Skiers! I hope you had rest of your 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 tapering yet!  This is our last big push before we start taking the load off. Here is a good video about V2 and how Gus makes it look so easy!  https://youtu.be/IFy8oT6q9Kw?si=Ftyk-l0tG6cowlk3 Also, as the Olympics begin here is 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:   Rest!  Monday:  30 min. Run/ Core and Yoga Tuesday AM:   20 - 30 min. Run Tuesday PM:   Classic Skiing at HJ / 20 min. Warm up / 6 x 10 sec. leg speeds / 10 min. Cool Down Wednesday AM:   Core and Yoga Wednesday PM:   Skate Ski at Chimney Park / 20 min...
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11 Week - Intensity Block

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  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 / 15 min. Pole placement Drills / 10 min. Cool Down  It is going to be cold tomorrow so bring warm cloths and cloths to be inside in case it's too cold! Tuesd...
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10th Week - Intensity Block

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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!  In the next few weeks, we are really going to be honing in on some technique work and working on gaining some more speed and faster tempo and turn over.   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!  Active recovery walk and Yoga on your own.  Tuesday am:   Core and Yoga on Your Own Tuesday pm:     Skate Skiing / 20 min. Warm Up / 45 min. Down Hill Practice / 10 min. Cool Down Wednesday am:     Rest Day Wednesday pm:   Run / Core & Yoga  Thursday am:  20-30 min. Run T...
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9th Week - Intensity Block

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This weekend, there was such great skiing, and I am so stoked to keep on rolling!   Consistency in your training is what allows you to  improve as a skier!   This week will be a full week of training! We have a weekend off from traveling but will have a time trial Saturday.  For the skiers traveling to Soldier Hollow next weekend you should take the weekend off from racing. You can come to practice Saturday but you will do an OD ski instead of the time trial.  I had a good conversation with the other coaches this weekend about pre-biotics, pro-biotics and Kabucha.  Therefore, the next nutrition tip is all about probiotics!  I have another nutrition tip for you from my sister!  Here you go!   https://youtu.be/6DQHVYaTFrc Lastly, we will only be doing core and yoga as a team once this week but it is a great idea for you to do it on your own in the morning or evening.  Here is the plan for the week.   Monday am: ...
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8th Week - Intensity Block

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  What a beautiful and fun weekend in Pinedale!  You all are doing some great ski racing!  This week we are headed into our intensity block which means we will be decreasing our hours by a little but increasing our speed/Interval workouts and racing.  This means your self-care and recovery are more important than ever. This is a great YouTube video that my sister created on green tea and how it can keep you healthy through this race season.   https://youtu.be/KAEM4BLG-AU So go green!   Our Casper race is THIS week. We will be leaving Friday morning so make sure to check in with your teachers.  Monday am:     ON YOUR OWN / Core & Yoga on Your Own Monday pm:    Skate Skiing / 20 min. Warm-Up / 45 V1 Technique Work / 10 min. Cool Down  Please watch this video before practice Tuesday am:    ON YOUR OWN /  20 – 30 min. Run On Your Own Tuesday pm:    30 min.  Run / Core & Yoga  Wednesda...
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