LHS Nordic Ski Team Blog!!

Hey all, Races Friday 1/2/09 Mass start 1:00 PM Boys varsity, after boys finish ~ 2:00 PM Girls Varsity.. girls finish, ~ 3:00 PM Boys JV, 3:10 PM Girls JV (JV on running clock ) Skiers/coaches seed skiers for mass start at race line up. Start up road, turn right onto trail into race park, down double drop, straight through moose flats, up onto barn road back through race park middle trail, out to road, up road, down onto middle fork and finish by bridge. Same course both varsity. JV go up road and down onto middle fork and back down to finish at bridge. Will get precise distances with maps out by mid week. Saturday 9:30 AM Girls start 2x 15 seconds, Both varsity start at teepee, go 's' route through Moose Flats, up onto barn road left at junction in race park, follow out onto road and finish at bridge. 10:30 Boys Varsity start. 11:30 JV girls, 11:40 JV boys... same course but finish in race park. With dual starts every 15 seconds on Saturd...

Hey for those of you who are coming for Yoga and Video My address is: 4225 Crow

Monday: 2:00 (Zone 1) Classic Tuesday: Skating Intervals (Zone 3 & 4) Wednesday: 0:45 Classic with 20 minutes of double-pole ONLY! Thursday: Leave for Cody 11 am Friday: Skate Race 5 k Saturday: Classic Race 7.5 k Here is our training schedule for next week. We will be meeting at the high school at 9 am and will be up there for at least 2 hours. Please bring something to eat,something to drink and dry cloths for after you ski.

2 days: Off! Take a nap or read by the fire. Take the time you would be training and rest! 2 days: :30 (Zone 1) one day skate, one day classic One Day: Natural Intervals (Zone 3 & 4) Skate skiing Friday: 0:45 skiing with 10 minutes of double-pole ONLY! Saturday: o:45 (Zone 1) Classic ski

Levels One and Two Skiers talk a lot about training levels, usually numbering them one through five, but, if my experience over the past decade and a half is any indication, truly understanding when and how to use the various levels is rare. This is the first in a three-part article about proper use of the various training levels. It is based on my background both as a skier and as a runner, and includes some of my thoughts based on the writings of the running coach Jack Daniels, whose books make interesting reading, particularly for skiers looking for a fresh point of view about training. Level one is the place where most of us spend most of our training time. Despite this, it can be a little tricky to either stay in or to define. Basically, level one is an easy training pace where you can still talk as you run or ski (or bike or paddle, etc.). Level one is often defined as a heart rate between 60% and 70%...

Hey! If anyone is interested in making a hoodie like Jacob's (aka "Ninja"), he would be willing to help you make one on the Cody trip. Here are the supplies that you will need: battery operated lights (Ace hardware - on sale for $5!), two hoodies (Wal-Mart has 'em cheap. buy the cheapest ones you can!), masking tape (if you team up, you'll only need one roll), scissors (not knives, not teeth, not a sharp pointy stick - scissors -accept no substitutes!) Also if anyone wants to host a team dinner before Cody please let me know. Thanks! For Training tomorrow, it is a recovery week so if you are still tired from the race take the day off. If you are not tired do a LSD ski for an 1:15.

Here is the plan for Casper. Thursday: We will be waxing. If you are waxing on your own clean your classic skis then brass brush both your classics and your skates. After you are done brushing them, iron on start green or swix green LF. It is going to be cold and dry. Let your skis cool then scrape them and brush with a brass and nilon brush. You can use a polishing brush if you would like it is up to you. Friday: You will be dissmissed at 11:26, when you get out for lunch at the high school. Be on the bus loaded by 11:15. Jr. high skiers go eat lunch and then head out after that we will be there to pick you up by 12:30. When we get to Casper we will head strait up to the Mountain. The race starts at 5:30. It is a 3x1 K Relay. We will eat dinner at the mall. Saturday: Race Starts at 9:00am. It is a classic 5k for varsity. 3k Freestyle for JV.

Hope everyone got some extra rest this weekend after our adventure to Lander. I want to thank all of you for your great patience! This week we will putting in some hours so don't forget to get some extra rest. Here is the plan for the week: Monday: 1:15 hr LSD Skate Ski Tuesday: 1:00 hr Skate Ski / Down Hills / Corners Wednesday: Classic double pole relays Thursday: Waxing / Video Work Friday: Leave for Casper at 12:00 / Night relay starts at 6:00pm Saturday: 5k Classic Varsity / 3k Classic Jr. Varsity BRING EXTRA CLOTHS THIS WEEK IT'S COLD OUT THERE!!!!!

Good job on training last week! We are on to our intensity week. Monday: We will be Skating easy and working on technique Tuesday: Classic time trial Wednesday: 30 min run and waxing Thursday: Leaving for Lander 1:00pm Friday: 5 - 10k Skate Race Saturday: 4-8k Classic Race

Hey! Well because our race in casper was canceled here is the training plan for the rest of the week. Thursday: Game! Friday: Skate skiing! We will work on technique Saturday: LSD Classic Ski and Technique Work Sunday: Don't Forget to rest