LHS Nordic Ski Team Blog!!

Happy New Year! Here is the training for the week: Monday:  Off!  Ski on your own Tuesday:  Off!  Pole Mt. Shuffle (Optional) Start 1:00 pm Wednesday Morning:  6:30 am Run! Wednesday:  Skate Skiing / 45 min. Warm Up / Leg Speeds / 15 min. Cool Down / Team Dinner at Audrey's! Thursday:  Leave for Pinedale at 11:00 am / Wax and Run when we get there Friday:  Continuous Pursuit Race Start 1:00 pm Saturday:  Varsity 10k Freestyle Mass Start / JV 5k Freestyle Mass Start Sunday:  Off

Hi All!  I hope you are having a fantastic Holiday! Looking forward to seeing you all for some amazing skiing! We will have practice the 26th - 29th.  We'll meet at 8:30 am at the HS Cafeteria for morning practice and 3:30 pm for afternoon up at Happy Jack!  (We may be doing a moon light ski in there too!) Here is the schedule: Wednesday:  Classic Skiing 2 hrs Over Distance Wednesday Afternoon:  Skate Skiing / 30 min. Warm up / Video Work / 15 min. Cool Down Thursday:  Skate Skiing / 30 min. Warm Up / Hill Resistance Training / 15 min. Cool Down Thursday Afternoon:  Classic Skiing / 30 min. Warm Up / Video Work / 15 min. Cool Down Friday:  Classic Skiing / 2 hrs Over Distance Friday Afternoon:  30 min. Run / Watch Video at Becca's Saturday:  Duathlon Time Trial Saturday Afternoon:  Off! Sunday:  Off!

Monday Morning:  6:30 am / 30 min. Run / Abs Monday Afternoon:  30 min. Warm Up Run / Drills / 15 min. Cool Down / Stretching Talk Tuesday:  45 min. Run / Explosive Strength Circuit / 15 min. Cool Down Wednesday Morning:  6:30 am / 30 min. Run / Abs Wednesday Afternoon:  Possible Classic Ski or Run at Happy Jack 1:30 Thursday:  45 min. Run or Classic Ski / Specific Strength / 15 min. Cool Down Friday:  Skate Ski or Run 30 min Warm Up / Game / 15 min. Cool Down Saturday:  Over Distance Classic Ski / Snowys 8:30 Sunday:  Off

Hi All!  It looks like the Cody Race is going to happen!  Yay! Here is what the week will look like: Monday Morning:  General Strength Monday Afternoon:  30 min. Warm Up Run / Drills - Body Possition & Timing / 15 min. Cool Down / Stretching Talk Tuesday:  30 min. Warm Up / Hill Resistance Training / 15 min. Cool Down Wednesday Morning:  30 min. Run Wednesday Afternoon:  Waxing Clinic Thursday:  Leave for Cody 8:00 am Friday:  3x3 Freestyle Relay / 1:00 pm Start Time Saturday:  Varsity Classic 6k / JV 3k / 9 am Start Time

Hi All! It has been a great start to the season especially considering we have no snow!  You guys rock our worlds! We are going to attempt to do some rollerblading/skiing this week!  We have a few sets of rollerblades in the ski room so if you don't have any come talk to Dan or I! It will be mandatory that you have a helmet for our rollerskis!!   Here is the plan for the week! Monday Morning:  General Strength starting @ 6:30 am / Weight Room Monday Afternoon:  30 min. Warm up Run / Drills / 15 min. Cool Down / Post Workout Nutrition Talk Tuesday:  30 min. Warm up Run / Strength Ciruit / 30 min. Cool Down Run Wednesday Morning:  General Strength starting @ 6:30 am / Weight Room Wednesday:  1:00 hr Agility and Skate Technique on Rollerskis Thursday:  30 min. Warm up Run / Strength Ciruit / 30 min. Cool Down Run Friday:  Over distance Rollerski on the Green Belt Saturday:  Over distance Ski in the Snowys Sunday...

Monday: 30 min. Warm Up Run/Drills/15 min. Cool Down/Training Discussion Tuesday:  30 min. Warm Up Run/Strength Circuit/15 min. Cool Down Wednesday:  30 min. Warm Up Run/Hill Bounding/15 min. Cool Down Thursday:  30 min. Warm Up Run/Strength Circuit/15 min. Cool Down Friday:  Bring a Head Lamp and Classic Skis; we will be skiing out at the Snowys Saturday:  2 Hr. Classic ski in the Snowys Sunday:  Rest Day!!

Monday:  30 min. Warm Up Run / Drills / 15 min. Cool Down / Hydration Discussion / Bring Your Water bottles and drink belts if you have them!! Tuesday:  30 min. Warm Up Run / Strength Circuit / 15 min. Cool Down Thanksgiving Break Camp! Wednesday Morning:  Classic Ski / Leave 8:30 am for the Snowies / 2:30 hr ski / Be back 1:00 pm Wednesday Afternoon:  4:00 pm Video & Technique Talk Thursday:  Off!  1 hr run on your own Friday Morning:  Classic Ski / Leave 8:30 am for the Snowies / 2:30 Ski, Technique and Video Work Friday Afternoon:  Watch Video & Technique Talk Saturday:  Classic Ski / Leave 8:30 am for the Snowies / 2:30 Ski, Technique and Video Work Saturday: Afternoon:  Off!

Here we are, first week of practice!! Monday:  Meet in the LHS Cafeteria at 3:30 / Go over team Information / Fill out surveys / split into groups / Check out equipment Parents Meeting @ 7:30 in the LHS Conference Rm Tuesday:  Running Warm Up 30 min. / Strength Circuit in the Park / 15 min. Cool Down Wednesday:  Running Warm Up 30 min. / Hill Bounding / 30 min. Cool Down Thursday:  Running Warm Up 30 min. / Strength Circuit in the Park / 15 min. Cool Down Friday:  Running Warm Up 30 min. / Game / 15 min. Cool Down

All of the paper work below needs to be turned into the Activities Office (Not to the Coaches): o      Physical o      Athletic fee o      Athletic code of conduct o      High School Eligibility Form Check all Ski Equipment & Bring it to the First Practice! o      Classic skis, boots and poles o      Skate skis, boots and poles o      Ski Bag First Day of Practice Monday Nov. 12th (Meet in the LHS Cafeteria) We will be: o      Going over Surveys and Doing Interviews. o      Checking Equipment   o      Getting Equipment for Those Who Need It o      Testing Kick Zones so CLEAN YOUR SKIS AND SCRAP THEM!!! Be ready to Classic ski or Run Tuesday Nov. 13th! If we don’t have enough snow to ski on we will be running ou...

Hi Everyone! I hope you are excited as Dan and I to start new ski season!!! Here are a few dates to write in your calendar. Ski Rental Night:  November 21st 5:00 pm Pre-Season meeting:  November 2nd @ 3:30 in the HS Cafeteria First Day of Practice:  November 12th / Meet in the Cafeteria 3:30 Parents Meeting:  November 12th / 7:00 pm in the HS Cafeteria Looking forward to seeing you!!

Hope everybody's spring is starting out well!  We will be having our end of the season awards on Thursday March 29th at 7:00 pm in the LHS Cafeteria!  Hope to see you all there! Bring your uniforms to turn in!

What an amazing weekend!  You all had great successes this weekend, everyone gave everything they had! Dan, Leann and I will be continuing to train this week so come out with us, it will be great! Monday:  Classic Active Recovery 45 min. Tuesday:  Skate Skiing / 10 min. Warm Up / 5 x 1 min.  Intervals / 10 min. Cool Down Wednesday:  Classic Ski Active Recovery and Leg Speeds Thursday:  Travel wax, Pack, Get ready to leave Friday:  Leave for JNs 7 am

Can you believe this is the week our home state race!  You all have put in the work and are peaking perfectly!!  You all rock our worlds!! Here is the plan for the week. Monday:  Skied on the soccer field, super fun! Tuesday:  Classic Ski / 15 min. Warm up / 6 x 1 min. gravity intervals / 10 min. cool down Wednesday:  Skate Ski / 30 min. Active Recovery / 3 leg speeds Thursday:  Waxing in the Ag room Friday:  Skate Race! / Leave for Happy Jack at 11:00 am / Race start time 1:00 pm Saturday:  Classic Race! / Leave for HJ at 7:30 am / Race start time 10:00 am Slay the Dragon!!!

Congratulations to everyone!  You have proven to Dan and me that you all have earned a spot on the state team!  This means you have some work still to do.  Rest is going to be very important, the only thing you can do wrong with your training right now is to under rest! Monday:  Skate Skiing / 10 min. Warm up / Figure 8 drills and Drafting / 10 min. Cool Down / Short meeting after practice to talk about state! Tuesday:  Classic Skiing / 10 min Warm Up / 4 x 6 min. Level 4 Intervals / 10 min. Cool Down Wednesday:  Classic Skiing / 45 min. Active Recovery with 10 leg speeds Thursday:  Skate Skiing / 10 min. warm up / 3 x 10 min. Level 3 Intervals / 10 min. Cool Down Friday:  Skate Skiing / 15 min. Warm Up / Game / 10 min. Cool Down Saturday:  Off!! Come out for the Cowboy Chase!  Watch some fast skiers!  Then eat some great food for their dinner!

Monday:  Skate Skiing /15 min. Warm up / Quick Feet and Corners / 10 min. Cool Down Tuesday:  15 min. Warm up / 5 x 3 min. Intervals with full recovery / 10 min. Cool Down Wednesday:  Classic Skiing / 1:30 LSD with 20 min. Double Pole Thursday:  Classic Skiing / 30 min. Active Recovery / 6 leg speeds Friday:  Leave for Casper at 6:00 am / Skate Sprints / Start Time 11 am Saturday:  Classic Race 10 k Varsity 5 k JV / Start time 9:30 am

Watch "Survival role" on YouTube The other videos are in my channel

Hi All!   We are into our Peaking part of our season so what that means is that we will be doing the same sort of training but it will be getting shorter in hours and shorter in interval length.   Supercompensation here we come! Monday:  Classic Skiing / 15 min. Warm up / Don't be afraid to fall Drills / 10 min. Cool Down Tuesday:  Classic Skiing / Warm up 15 min. / 5 x 2 min. Intervals with full Recovery / 10 min. Cool Down  Wednesday:  Skate Skiing / 45 min. Active Recovery / 30 min. Double Pole for V2 Thursday:  Skate Skiing / 15 min. Warm Up / Time Trial / 10 min. Cool Down Friday:  Classic Skiing / 1:15 Zone 1 with 10 x 10 sec. leg speeds Saturday:  Classic Skiing / 45 min. Active Recovery / Possibly Snowies?   

Hi All! A lot of you have expressed some concerns about your skate technique.  Dan and I want you to be confident going into the skate race this week in Soldier Hollow.  So here is the Plan right meow!! Monday:  Skate Ski / 15 min. Warm Up / Switching Sides and Arm Position Drill / 10 min. Cool down Tuesday:  Skate Ski / 15 min. Warm up / Ladder Intervals / 10 min. Cool Down Wednesday:  Skate Ski / 35 min. Active Recovery / Leg Speeds Thursday:  Travel Day / Leave at 7 am / Ski Sprint Course / Waxing Friday:  Classic Sprints / Start Time 9 am / Boys then Girls in each age class Saturday:  Skate Race / Start Time 9 am / Boys then Girls in each age Class For More Information and Paper work click here!

Finals week is over and we have two weeks to prepare for Soldier Hollow!!  It is coming down to the wire and Dan and are looking at selecting our team for state to slay the dragon!  Time to rest up, get healthy and be ready to go! Monday:  Classic Ski / 15 min. Warm Up / Visiting Coach to teach Magic Drills / 10 min. Cool Down Tuesday:  Skate Ski / 15 min. Warm up / Trail Challange 1:30 LSD Wednesday:  Skate Ski / Night Team Sprint Race!! / Leaving Late! 4:00 departure from the HS Cafeteria Thursday:  Classic Ski / 15 min. Warm Up / Cone Drill and Fixing Commitment issues! / 10 min. Cool Down Friday:  Skate Ski / 15 min. Warm Up / Quidich Match! / 10 min. Cool Down Saturday:  Classic Ski / Leave Time 9:00 am from HS Cafeteria / Bring Your Parent to Practice Day / LSD 2:00

Monday:  Skate Ski / 10 min. Warm Up / Efficancy & Timing State Race Course / 10 min. Cool Down Tuesday:  Classic Ski / 10 min. Warm up / Sprint Practice / 10 min. Cool Down Wednesday:  Classic Ski / 40 min. Active Recovery / Leg Speeds Thursday:  Leave for Lander at 12:30 pm / Wax and Dinner Friday:  Classic Sprints!! / 11 am Start Time Varsity Boys / On the Golf Course Team Dinner Friday Night Lander Valley High School Saturday:  Skate Race 9.6 k Varsity / Start Time 9:30 Varsity Girls