Posts

4th Week - Laramie Race!

What a great start so the season!  We have already been on snow for a full week and have done our first time trial!!  This week we have our first race and it is our home race.  Remember you must have at least 9 practices and 80% of practices in order to compete.  This week we are going to work on our skating technique and race prep.    Thursday we will be waxing our skate skis and getting uniforms.  Friday's race is going to be a Skate relay.  Saturday's race will be a Skate interval start race.  Monday am:   Core on your own Monday pm:   Skate Skiing / 30 min. Warm-up / 45 min. Technique Work / 10 min. cool down Tuesday am:   20 - 30 min. Run on your own Tuesday pm:   Skate Skiing / 20 min. Warm-up /  35 min. Hill Resistance / 10 min. Cool Down  Wednesday am:   Core on your own Wednesday pm:   Classic Skiing / 1:15 Over Distance / Thursday am:   20 - 30 min. Run on your own Thursday pm:  30 min. Run / Waxing skate skis Friday:   Leave the High School at 10:30 am for HJ Friday,

Week 3 - Endurance Block

Greetings everyone!   I hope you all got some training in last week and are ready to do some classic skiing this week.   The snow at Happy Jack is looking good!  There are very few thin patches so even if you have new skis you should be fine to ski on them!  If you want to be safe you can leave a layer of glide wax on your skis so if you do hit something, it scratches your wax and not your base. As of right now, there hasn't been any grooming so we will be rocking the classic skiing.  Monday am:   Core on your own Monday pm:  Classic Skiing / 30 min. Warm-up / 45 min. Technique Work / 10 min. cool down Tuesday am:  20 - 30 min. Run on your own Tuesday pm:   Classic Skiing / 20 min. Warm-up / 30 min. Specific strength Double Pole / 10 min. Cool Down  Wednesday am:   Core on your own Wednesday pm:  Classic Skiing / 20 min. Warm-up / 35 min. Hill Resistance / 15 min. cool down Thursday am:   20 - 30 min. Run on your own Thursday pm:   Classic Ski / 1:15 Over Distance  Friday am:  

Change to Wednesday's Practice

 Hello All! There has been a change for tomorrow's practice.   We will be meeting at the High School in the student parking lot at 9:00 am for a skate rollerski practice. Bring rollerskis, skate boots, skate poles, and a helmet.  If you don't have rollerskis you can borrow some! See you tomorrow!!

2nd Week of Practice - Thanksgiving Break!

   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 rollerskis and hit the pavement!   We will be back to 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 by the ski room / 30 min. Warm-Up Run / Core & Yoga  Tuesday AM:   On your own / 20 - 30 min. Easy Run!  Tuesday PM:    Meet by the Ski Room /20 min. Warm-Up Run/40 min. Strength Circuit / 10 min. Cool Down  * I Will not be at practice, I am presenting on my Master's Capstone study.  Thanksgiving Break Plan! Wednesday AM:    On your own / Core & Yoga  Wednesday Afternoon:   Meet at the ski room / Classic Skiing or Skate Rollerski /  Leave from LHS Ski Ro

1st Week of Practice

Practice starts on the 14th of November! I am so stoked to see you all!  THAT'S MONDAY! Here is what the week is going to look like: *  PLEASE ALWAYS DRESS TO BE OUTSIDE... ALWAYS!!!!  That means all the layers, hat, gloves and good running shoes!!!  Monday:   Meet in the YELLOW POD at 3:30 pm / We will go over team Info / Talk about attendance and practice / Play a game outside! Here is the link to the survey Tuesday:    Meet by the ski room at 3:30 pm  /  Running Warm Up 30 min. / 45 min. Strength and Core / 10 min. Cool Down Wednesday:    Meet by the ski room at 3:30 pm  /  Running Warm Up 20 min. / 35 min. Hill Resistance Training / 20 min. Cool Down  * Bring a pair of extra poles or your classic poles to do hill bounding.  It is better if they are shorter.     Thursday:    Meet by the ski room at 3:30 pm  /  Running Warm Up 30 min. / Strength and Core / 15 min. Cool Down Friday:    Meet in the FIELD SOUTH OF THE COMMONS at 3:30 pm  /  Running Warm Up 20 min. / Game and core /

Important Dates!

 Greetings!   The weather outside is starting to have the feel of winter in it!  There is snow in the forecast and I am thinking about skiing! Here is a list of some important dates coming up: Nov. 10th - Winter Sports Night at 7:00 pm.  We will start out in the Theater and then break into individual sports for our pre-season meeting.   Nov. 14th - First Day of Practice.  The team will meet in the Yellow pod for a meeting.  Here is the 22 - 23 Race Schedule  Looking forward to seeing everyone!  

Summer Rollerski Clinics

 Hi Skiers! I hope you are stoked to do some rollerskiing this summer!  Here is the link to all the dates and times for our rollerski clinics: https://docs.google.com/document/d/1JGuSrihj4LhZVzcn4UABmvGmMpfQ5X9KOqFyXk-NRXY/edit You are also welcome to come join us for any of the SNOW training.