LHS Nordic Ski Team Blog!!

It came to me to day (about 12 miles into my bike on a triathlon that I did) how awesome it is to get to spend at least part of your weekend outside. So your work out for this weekend is to pick what you like to do the best a do it for at least a hour. This really makes sitting in classes all week more bearable.

Hello! As I was running today I remebered a speed work out that I used to love! It started out with a 20 min run to the hill by the hospital and then I would do 6 hills starting out easy and gradually getting faster as I went. Boy my legs would burn by the time I got to the top but it felt great! Try it out.

Hey! I hope that your first day of school went well. We are on the go again! So I was looking for music on itunes and ran across a great video for yoga. It isn't very expensive and it is the perfect addition to any work out. Yoga really helps you gain flexibility, strength and balance which are all very handy to have for ski racing. I have also heard it can even make you taller Sam! ;) just kidding. There are a lot of yoga classes in town so check it out! For a work out: 20 min. warm up 30 min. circuit 10 min. cool down

So this is a great time go look back at your training log and see how your summer went and if you are tired take a little break before going into your fall training. It is so nice to be able to look at the last week, month or year and tell that you have been training! Today is a rest day so kick back with a book after your first day of school.

This is just a reminder that it is important to mix up your work outs. If your mind is board with your work outs its a good chance that your body is not getting what it needs from your work out. Do something that you haven't done for a while. Get together with some friends and play a game or go for a swim at the rec. center. Keep your mind and body alive!

I started my first day back to school today and hit the ground running. I realized that I would only have time for about a 40 min. run but it was worth getting out. I felt so much better when I got done. It is always good to remember that even if you don't have time to get out for a earth shatering work out it still benefits you to do a short one. Even a 15 -20 min. run can make a difference. So for today head out do a 30 - 40 min. run in zone 1.

As you are starting into your fall training don't forget about those circuit work outs. They are great for that core strength that comes in so handy on those long races. So today head to the park do a 20 min. warm up, 30 min. circuit, 10 min. cool down.

It is has been great training weather the last couple of days. There has been a nip to the air and a feel of fall. Fall is the time when a nordic skier puts in their most intense work outs. Its the time of hard long interval work outs and long distance work outs. With that in mind it is always important to remember to vary your work outs and your work out speeds. Listen to your body. If you are feeling tired, something is hurting or your resting hart rate is high (I know you are all taking your heart rates) take a day off. Make your work out a cup of hot chocolate and olympic watching.

Well I can't believe we are at the end of the summer. We are on a recovery week. So take as many days off as you need to feel rested. If you are up for a work out today do a long easy one. I will continue to post work outs through the fall and if any of you are interested in joining the UW team for training you are welcome. I'll let you know when that will be starting. Have a good last week of freedom!

Breakfast Is For Champions By: Abigail Larson MS, CSCS You’ve heard it before, “Breakfast is the most important meal of the day”. But if you are like many athletes breakfast is a mere afterthought if even a thought at all. But you are different than most people; you are an athlete and that makes breakfast not just important but essential for success in sport, work and/or school. Skipping breakfast slows your body’s ability to burn calories (metabolism) and brain function, and you set yourself up to raid the school vending machine by midmorning. When your blood sugar crashes you’re not likely to make nutritionally wise choices and it’s easy to go for a quick “fix” that will send you crashing again later in the day. This “crash” will cause your training and sports performance to suffer because you won’t have the energy necessary to keep up with your well-nourished teammates and competitors. To train and compete optimally you must eat optimally from start to finish everyday. Lots o...

Hey All, Just thought that this was a good little tid-bit on upper body work outs. Dear SkiPost; I had a question about upper body workouts with skiing in mind. There are a number of lower body dry land training options (biking, hiking, running). There do not seem to be as many easily accessible upper body workouts (kayaking in some limited areas, swimming, hiking or bounding with poles, roller boards, ...). Assuming rollerskiing is not an option for getting in 2-3 upper body workouts a week (and kayaking is a limited choice), what are other creative suggestions on maintaining / improving upper body work capacity in the dry land season? I keep coming back to swimming being probably one of the most accessible options. In the off season, it is easier to keep the lower body going. But I know I lose upper body endurance. Wo...

I hope that everyone is having a great last couple of weeks of summer. I am still holding on to them and hoping they will go very slowly. We are headed into a volume week so just a reminder that means a lot of distance and not as much intensity. So lets start out Monday with an 1:05 min. roller ski or roller blade.

It's always great to finish up a good week of training with a long easy distance work out. So depending on what your up for; go for a long run, bike, rollerski. Go for an 1:30

Hey All I know this is your favorite work out! Hill bounding is a great for intensity. It hits all of those ski muscles and increases that cardio that we all want when we hit that last hill in our races. So any way here is how this works. Start out with a good warm up; about 15 - 30 min. of Zone 1 Find a good hill one that you can get at least 3 min. of interval out of Then you are ready to start: Start with a 1 min. interval bounding hard Next a 2 min. interval with a little shorter stride Third a 3 min. interval doing a fast walking bound Fourth do another 3 min. interval fast walking bound Now back down one 2 min shorter bounding One 1 min bounding hard See how you feel through out this process and if at the end of this work out you still are wanting more, do another one min. interval. Don't forget to do atleast a 10 min. cool down. Alright have fun! I will be hitting the trails about 5 pm today if any one wants to join me. I will be starting from the lowe...

OK! We are on an intensity week so that means we need to do some speed! So lets start out the week with some Basic endurance. This is a great work out to do on your rollerblades or skis. So start out with: 20 -30 min. warm up zone 1 20 min. basic endurance zone 2 10 min. cool down zone 1 Have a good one :)

Sorry my posting has been a bit touch and go. I moved into my new house but don't have internet yet. So soon I hope I will be up and running. Training for today. 30 min warm-up, Circuit , 10 min cooldown/ stretching

Hey all! I am headed up to turtle rock to go for run this morning if anyone is around and interested. I will be up there at about 10:30. If not it is up to you today you could throw in another circuit a zone 1 run or a rest day. See how you feel! Keep on rock'n