LHS Nordic Ski Team Blog!!

Monday:    Core in the Cafeteria 3:20 Classic Skiing / 30 min. warm up / 20 min. sharpening drills / 10 min. cool down Tuesday:   Skate Skiing / 20 min. warm up / 4 x 2 min Intervals on Van's / 10 min. Cool Down Wednesday: Core 3:10 in the Cafeteria Classic Skiing / 1:00 Over Distance  Thursday: Classic Skiing / 20 min. warm up / Double pole and Learning to Fall and get Backup / 10 min. cool down Friday:  Skate Skiing / 30 min. warm up / Fun Relay / 10 min. cool down Saturday: Classic Skiing / 1:30 Over Distance / Bring a Friend, sibling or a Parent to Practice Day!!! Team Dinner!!

Monday:    Core 3:20 in the Cafeteria Skate Ski / 45 min. Warm up / 15 min. Tempo & Timing / 10 min. Cool Down Paperwork for SoHo! Tuesday:    Classic Ski  / 20 min. warm up / 35 - 45 min. Sprint Interval Training!!! / 10 min. cool down Sexy Mind Talk - Nutrition and Probiotics & Quiz for Swag  Check out my sisters talk on probiotics!   https://www.youtube.com/watch?v=6DQHVYaTFrc Wednesday: Core 3:20 in the Cafeteria Skate Ski / 1:00 Over Distance Ski / Leg Speeds Thursday: Leave for SoHo at 7:00 am from the LHS Student Parking Lot When we arrive we will pre-ski the course.  There is a trail fee so bring $10 extra $'s.  Then we will be waxing our skis, doing a short running/walking activity then eating dinner!  We will be staying at the Homestead again.  Bring Your Running Shoes! Friday:  Classic 1.5K Classic Sprints ( more details on SoHo paperwork)  Saturday: Freestyle / 5, 10, 15K /  ( more details on SoHo...

Monday:    Mid Race Season Break! No Practice today!  Take a rest day if you feel you need it or do an hour of active recovery and core on your own if you feel completely recovered!  Take a nap!!! Tuesday:    Classic Skiing / 30 min. warm up / Hills and Corners / 10 min. cool down Girls Night at Becca's!  Right after practice! Wednesday: Core 3:10 in the Cafeteria Skate Skiing / 20 min. Warm Up / 16 min. Natural Intervals / 10 min. Cool Down Thursday: Classic Skiing / 20 min. warm up / 30 min. Double Pole / 10 min. cool down Parent Meeting 7:00 pm Friday:  Skate Skiing / 30 min. warm up / Game & Agility / 10 min. cool down Team Dinner!! Saturday: Classic Skiing / 2:00 Over Distance with Speeds

All skiers attending the  Lander race, you will need to bring a backpack with the following items to the sprint:  LARGE warm coat Extra jacket and vest or long sleeve 3 synthetic baselayers Extra warm hat and race hat Warm pants to go over tights Water and food Small blanket if you have one Please take this seriously and follow through. Your racing ability,  and overall health and safety is dependent upon this!

Monday:    Core 3:10 in the Cafeteria Skate Ski / 45 min. Warm up on Lower / 20 min. Corners & Agility / 10 min. Cool Down Tuesday:    Classic Ski  / 20 min. warm up / 35 - 45 min. Sprint Interval Training / 10 min. cool down Sexy Mind Talk - Nutrition and Self Care & Quiz for Swag  Check out my sisters talk on going green!   https://www.youtube.com/watch?v=KAEM4BLG-AU&feature=autoshare Wednesday: Core 3:10 in the Cafeteria Skate Ski / 1:30 Over Distance Ski / Leg Speeds Thursday: Leave for Lander at 12:00/Noon from the LHS Student Parking Lot When we arrive we will be waxing our skis, doing a short running/walking activity then eating dinner Bring Your Running Shoes! Friday:  Classic 1.5K Classic Sprints / Beaver Creek / Start Time 12:00/Noon Saturday: Freestyle / 9.5K / 15 sec. Interval Start / Start time 9:30 am

Greetings Team!  As per our discussion on setting the wax pocket, I want you ALL to watch at least 5-10 minutes of one of these World Cup races.  Please pay attention to body position on the uphills and watch carefully for that "second kick" and the setting of the wax pocket.  Keep up the excellent work! This team is doing some great things! Men's Classic Tour de Ski Women's Classic: Tour de Ski

Monday:    Core 3:10 in the Cafeteria Classic Ski / 45 min. Warm up / 20 min. Body Position and Timing Drills / 10 min. Cool Down Tuesday:    Skate Ski  / 20 min. warm up / 35 - 45 min. Hill Resistance Interval Training / 10 min. cool down Sexy Mind Talk - Hydration, Nutrition and Self Care & Quiz for Swag  Wednesday: Core 3:10 in the Cafeteria Classic Ski / 1:30 Over Distance Ski Thursday: Leave for Cody at 7:00 am from the LHS Student Parking Lot When we arrive we will be waxing our skis, doing a short running/walking activity then eating dinner Bring Your Running Shoes! Friday:  Freestyle / Interval Start / Start Time 10:00 am Saturday: Classic / Interval Start / Start time 10:00 am