LHS Nordic Ski Team Blog!!

This is going to be a short week of school but a very important two weeks of training.  This is an important time to get in a lot of on snow skiing that we have been missing so far this season. Doing quality training right now will help you to avoiding being a Christmas star and peaking too soon.  You have been training hard and if you take two weeks off right now there is a good chance your body will go in to its supercompensation mode about two months too soon.  We have touched very briefly on the concept of supercompensation but I think this model really does a good job of showing you what we are doing with our training. So Here is what the winter break will look like: Monday:   Skate Skiing!!! / 30 min. Warm up / 45 Body Position and Timing Drills / 10 min. Cool Down Tuesday am:  6:20 at 7220 / 20 min run / Plyos Tuesday pm:   Classic Skiing / 1:30 Over Distance Ski Winter Break Practices Wednesday:  Brian Run Practice / 3:30 pm at LHS / Skate Ski / 1:30 Over Dist

When I close my eyes, I am still flashing on the race weekend and I am so jazzed for the rest of the season!  It was so fun to watch you all take the stage for the first races and start slaying some dragons!!  It was also incredible to hear you cheer on your team mates. I would like to especially give a big shout out to our senior girls Rachel and Amy for embracing Toni on to their relay team!  What I beautiful team of girls! I also would have to say my favorite quote of the weekend was "You know I love a good mustache" by Albert Steiner I've been pondering our sexy mind talks and how would be the best way to do them.  It always seems that with our busy lives after practice, we get cut short and a lot of people have leave.  So for this season I have decided to do it on our blog!  Please don't hesitate to ask Brian and I questions. So here it goes for this week I am going to leave it up to one of the fastest skiers in the world to lead our sexy mind conversatio

Well ready or not here we come!  It is so exciting that we get to go to Targhee this week for our season opener!  I am so Jazzed to get to ski some place brand new!  Below are some details on how the week should shake out: Monday:   30 min. Warm up Run / 45 min. Plyos and Core / 10 min. Cool Down Tuesday AM:   6:20 am 7220 Cross Fit / 20 min. Run and Plyos  Tuesday PM:  20 min. Run / 8 x 400 track intervals / 10 min. Cool Down Wednesday:   Waxing / 30 min. Run (Good news we only have to wax skate skis) Thursday AM:    6:20 am 7220 Cross Fit / 20 min. Run and Plyos  Thursday PM:   Leave at 4:00 pm and drive to Pinedale Friday & Saturday Race! Friday : 2:30 -coaches meeting 3pm - 3x1.13K skate relay Starts will be done in two waves by gender and timing will be for the whole team rather than splits for individuals. This race will be done more on the honor system and is aimed to be a fun start to the season for everyone. Saturday : 9:30 -JV girls: 2.26K

Hi Everyone, I would like to tell everyone who came to practice over their Thanksgiving Break job well done!  Keep up the amazing heard work and effort!  Unfortunately, our snow took a big hit with the warm weather the last couple of days so we will be back to rock'n the dry land this week.  It looks like there is a chance of moisture on Tuesday so we will play it by ear! Here is what we have planned: Monday:  30 min. Warm up Run / 45 min. Plyos and Core / 10 min. Cool Down Tuesday AM:  6:00 am 7220 Cross Fit / 20 min. run / Plyos and Core Tuesday PM:  45 min Over Distance Run Wednesday:  20 min. Warm Up Run / 45 min. Hill Resistance / 10 min. Cool Down Thursday AM:  6:00 am 7220 Cross Fit / 20 min. run / Plyos and Core Thursday PM:  20 min. Warm Up / 45 min. General Strength Circuit / 10 min. Cool Down Friday:  30 min. Warm Up Run / Game / 10 min. Cool Down Saturday:  Go in search of snow?!!?!!

This is the most important training week of the season!  We will be doing some major base building this week!   We are suppose to be getting some more snow Friday so if we get enough we will be skiing!  Stay tuned in! Monday:   30 min. Warm Up Run or Classic Ski / Technique Drills / 15 min. Cool Down / Sexy Mind Talk on Hydration / Bring Your Water bottles and drink belts!!  * Sexy mind club - Hydration Tuesday AM:   6:00 am 7220 Cross Fit / 30 min. Run / Plyos & Core Tuesday:    30 min. Warm Up Run or Classic ski / Strength or Double Pole / 15 min. Cool Down  or  Classic Ski / Technique Intro Thanksgiving Break Camp! Wednesday Morning:   Classic Ski / Leave 8:30 am for the Snowys / 2:30 hr ski / Be back 1:00 pm Wednesday Afternoon:   4:00 pm Core and yoga Thursday:    No Practice Happy Thanksgiving!  1 hr ski/run and Core on your own Friday Morning:   10:00 am Core and yoga Friday:    Classic Ski / Leave 2:00 pm location TBA / 2:00 Ski, Technique and Video Work S

I hope you are stoked!!!  We are about to embark on a season of great adventure!!!  We are going to rock some dry land to start our season!  (It's a little rough up at HJ.)  Seriously, the years that we have started out with dry land we have posted our best results!!!  Needless to say I am Stoked!!! First please take a moment to fill out this registration form  Here is what the week is going to look like: *  Please dress to run outside.  That means all the layers and good running shoes!!! Monday:   Meet in the LHS Commons at 3:30 / Bring your equipment / Go over team Info / Fill out Surveys / Team Bonding / Check out equipment Tuesday:   Running Warm Up 20 min. / 45 min. Strength Circuit and Core / 15 min. Cool Down Wednesday:   Running Warm Up 20 min. / *45 min. Hill Resistance Training / 20 min. Cool Down  * Bring a pair of extra poles or your classic poles to do hill resistance Thursday AM:  (Optional - 1 bonus point) Meet at 7220 at 6:00 am / 20 min. wa

This is getting exciting!  We will have our winter sports night this week on  Thursday  11/9 from 5:30 pm-7:30 pm Here is a tentative schedule for that evening: 5:00 pm -  Winter Coaches' Meeting Room 1039 5:30 pm-  National Letter of Intent  signings 5:45 pm -Parent Meeting - Orange Academic Stadium 6:15 pm - Our team/parent meeting in the 3D Art Room 1048 6:15 - 7:30 pm  - Student Sign-up turn in paperwork Hope to see everyone there!  If you know of any new freshman that want to ski will you please pass on this info.

Congratulations to all of you finishing up fall seasons!  There were many dragons slayed this fall! Please take some time for reflection and recovery.  Take some days off but don’t go cold turkey and stop training all together!  It is important to lower your intensity during this time.  It is a great time to do longer easier workouts.  You can do this on the bike, rollerskiing or running.  Yoga and rolling are great ways to ride your body of any nagging injuries.  In case you need a training schedule to follow here is a general lay out to follow. Monday:  Off or some yoga and rolling Tuesday:  30 min. warm up / 30 min. general strength / 10 min. cool down Wednesday:  1-2 hours over distance run, bike, swim or ski/rollerski Thursday:  30 min. warm up / 30 min. general strength / 10 min. cool down Friday:  Find some friends and play a game! Saturday:  2-3 hours over distance Sand Lake road in the Snowys is skiable!!!! Sunday:   1-2 hours over distance run, b

Hi All! With the picture of a snowflake in the forecast I can feel the fire in my belly start to burn as the weather starts to chill!  We are already coming up on some important dates for our season to come! First we will have our annual rental night at Cross Country Connection, here is a short message from the CCC team: Hi folks, It's starting to snow, and we're starting to think about skiing. If your kids need skis this season, mark your calendars for our  rental   nights . Sunday, Oct. 15 ,  5-7 p.m.  - We'll be  renting  waxless (non-race) skis.  Come if you've got younger kiddos who are  not  on a team.  Please note: we won't be  renting  race skis until the following week. If at least one of your children is racing, please come for the  rental   night  on  Oct. 22 . Sunday, Oct. 22 ,  5-7 p.m.  - We'll be  renting  race skis (i.e. gear for kids on the junior-high or high-school teams). If you can't make it to one of the  rental

Hi Everybody!  I hope that you are adventuring so much you can hardly stand it! This week I am planning to do a rollerski workshop so if anyone feels like they need some help with their rollerskiing technique here is your chance! Here is the scoop: Monday:   Off! Tuesday am:   7220 at 6:00 am / 20 min. warm up / Strength Circuit and Core / 10 min. Cool Down  Tuesday pm:   Yoga at the College of Education Annex Rm 215 at 5:30 pm Wednesday:   1:30 Rollerski workshop / Meet at UW stadium parking lot / Bring a helmet, skis, boots poles (if you don't have rollerskis I have some you can borrow!) Thursday am:   7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down  Thursday pm:   Yoga at the Lab School Gym at 5:30 pm Friday:   1:00 Double Pole  Rollerski  / Breakfast Club 6:00 am Turtle Rock Coffee house Saturday:   1:30 - 2:00  Adventure!!! / Hike / Bike / Run Sunday:   Day Off!!

Hi Everyone! I hope that your summer is going well and you are staying cool where ever you are! Remember it is the coolest time is in the morning and is the best time to train when it is getting hot! Also don't forget to check the SNOW page out for training ideas every week. http://snowyoming.weebly.com/ Here is the plan for training this week: Monday:   Off! Tuesday am:   Off! Wednesday:   1:30 Over Distance Run / Meet at UW stadium parking lot if you want to run with the UW team at 5:00 pm Thursday am:   7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down  Thursday pm:   Yoga at the Lab School Gym at 5:30 pm Friday:   1:00 Double Pole  Rollerski  / Breakfast Club 6:00 am Turtle Rock Coffee house Saturday:   1:30 - 2:00 Adventure!  Go climb a mountain, ride your bike around the cement plant loop or jump in a lake! Sunday:   Day Off!!

Woohoo!  School is out for summer and now it is time to get your training really rolling! Also, check out our snow web page for more training suggestions:  http://snowyoming.weebly.com/ Here is the plan for training this week: Monday:  1:00 Hour Rollerski / Meet at Becca's to figure out Rollerski equipment at 5:00 pm Tuesday am:  7220 at 6:00 am / 20 min. warm up / Strength Circuit and Core / 10 min. Cool Down  Tuesday pm:  Yoga at the College of Education Annex Rm 215 at 5:30 pm Wednesday:  1:30 Over Distance Run / Meet at UW stadium parking lot if you want to run with the UW team at 5:00 pm Thursday am:  7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down  Thursday pm:  Yoga at the Lab School Gym at 5:30 pm Friday:  1:00 Double Pole  Rollerski  / Breakfast Club 6:00 am Turtle Rock Coffee house Saturday:  1:30 - 2:00 Crust Ski!  Time TBA! Sunday:  Day Off!!

Good luck to everyone heading in to the last competitions for your spring sports!  Relax, have fun and race hard! Looking forward to summer training:  We will have a meeting May 30th at 3:45 in the LHS Commons.     Also, I am so STOKED to see that some of you have registered for the camp!  I would love to see more Laramie skiers names on the list!  Please contact me if you are interested in a scholarship.  Here is the link to registration for the camp: https://sites.google.com/site/uwnordicsummercamp/home/registration-forms Here are some training suggestions for this week: Monday:  30 min. Active Recovery Run or Rest Day Tuesday am:  7220 at 6:00 am / 20 min. warm up / Strength Circuit and Core / 10 min. Cool Down  Tuesday pm:  Yoga at the Lab School Gym at 5:30 pm Wednesday:  1:30 Over Distance Run / Rollerski / Bike Thursday am:  7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down  Thursday pm:  Yoga at the Lab School Gym at 5:30 pm Friday:  Go to the

Hi There! Hope you had a great Easter and got out side to do something fun! This is a good time to start doing some strength again.  Here is the strength circuit you should be doing twice a week.   Warm-Up 10 min jog 5 min jump rope 3X20 seconds Step-Taps Ladder Drills (2 times each exercise X 10 steps) Two steps in each box (both feet) Single foot per box 2-leg lateral hops Plyometrics 3X6 Squat Jump 3X6 (on each leg) – One leg vertical hops Lower Body (80% of max weight) 2X6 Squats 2X6 Russian Lunges 2X6 Step-ups Upper Body (80% of max weight) 2X10 Bench press 2X10 Dips  2X12 Pull-ups You also want to start doing core again.  We are on rotation #1. Monday:  30 min. Active Recovery Run

It OK to have a little fun this time of the year! One of your jobs this week is to put your legs up the wall and watch this video! Hahaha!!! https://www.youtube.com/watch?v=8KtMXNVe0wQ Here is the suggested training for the rest of the week: Monday:  30 min. Active Recovery Run Tuesday:  20 min. Run, Bike, Walk / 1 hour Yoga at the Lab School Gym at 5:30 Wednesday:  1:30 Over Distance Ski as long as you can or Rollerski Thursday:  20 min. Run, Bike, Walk /  1 hour Yoga at the Lab School Gym at 5:30 Friday:  Go to the Park with some friends and play a game! Saturday:  1:30 - 2:00 Over Distance Ski as long as you can or Rollerski (the crust skiing in the Snowies is fantastic right now!) Sunday:  Day Off!! Also, if you would like to meet, get some coffee and talk about training just text me!  

It is that time of the year the is the hardest for Nordic Skiers. We have finished our seasons, the snow is melting, we are starting to run and we’re a little bored with all the free time without training. Not to worry! We have something to get you STOKED!!! In just 2 short months we will be having the High Plains Memorial Day Ski Camp,  May 26-29 ! That’s right, your chance for that last ski on perfect crust in the beautiful Snowy Range. You’ll get a sexy mind and a sexy body AND learn all the tips and tricks to having a fantastic season next year. Weather you are a top 10 skier or want to be this is the camp for you. We will have UW Nordic Coaches and skiers as mentors for this event so you’ll have a chance to find out how to ski fast in High School, transition to college and rocket onto the College circuit. Space is limited so be sure to register early! Information and Registration:  http://bit.ly/hpsummercamp

I hope that everyone is having a fantastic Spring Break and you are all getting some rest and recovery!  This time of year after a hard race season the best thing that you can do for your training is to take a break and do a lot of active recovery.  For those of you jumping right in to a spring sport, ease in slowly and be kind to your body.  Think about your bucket, it is empty right now and you need to start putting something back in to it.  The way to do this is through rest, active recovery and over distance work outs.  Speed is not important right now and not even good. Here is what I would suggest for training for the next month. Monday:  30 min. Active Recovery Run Tuesday:  20 min. Run, Bike, Walk / 1 hour Yoga, stretching and rolling Wednesday:  1:30 Over Distance Ski as long as you can or Rollerski Thursday:  20 min. Run, Bike, Walk / 1 hour Yoga, stretching and rolling   Friday:  Go to the Park with some friends and play a game! Saturday:  1:30 Over Distance Sk

Monday:    Classic Skiing / 30 min. warm up / Double Pole and Transition Drills / 10min. cool down  Tuesday:   Skate Skiing / 20 min. Warm Up / 10 x 1 min. Gravity Intervals / 10 min. Cool Down Wednesday: Classic Skiing / 1:30 min Over Distance  Thursday: Pack and 30 - 1:00 Ski/Run on your own Friday:  4:30 AM Arrive at Airport to check bags, get through security 6:10 AM UA5131   03MAR  LAR to DEN  6:10am-7:07am UA682     03MAR  DEN to ORD  8:09-11:35 UA288     03MAR  ORD to ALB  1:14-4:09pm 4:10 PM Arrive in Albany Saturday: Ski the courses!!!

This is it!  The last week of practice and our state races!  This is what you have been working for all season.  Now is the time to just put the hammer down and put it all out there because there is no reason to hold back!   Slay the Dragon!!! Monday No Core Meet same time same place as usual 3:30 in Circle drive Skate Skiing / 30 min. warm up / Sharpening Drills / 10min. cool down  Tuesday:   Classic Skiing / 20 min. Warm Up / Sharpening Intervals / 10 min. Cool Down Wednesday: Core 3:15 Skate Skiing / 1:00 Over Distance  Thursday: Leave for Jackson at 6:00 am / Ski the course / Wax / Dinner / Bed Friday:  Friday, Feb 24 - 5km State Classic Championship: 15 second interval starts Course open for inspection: 8:00 AM Bibs available at Cabin: 8:30 AM National Anthem in Stadium: 9:30 AM Course Closed: 9:50 AM Start time 10:00 AM Saturday: Saturday, Feb 27 - 10km (1 lap) State Freestyle Championship: 15 second interval starts Course open for inspection: 8:00 AM Bi

Here we are with only 2 weeks left to our season!  It seems like it was just yesterday that we started on this epic adventure of ski season!   This week will be an easier week of training but it is really important to continue to train to keep your immune system up and your body feeling good... so we will continue to do everything we have done all season just scaling back the intensity.  It is really important to make it to every practice for the rest of the season!!   Here is the weeks training: Monday:    Core 3:15  Classic Skiing / 30 min. Warm Up / Technique review and finding your balance / 10 min. Cool Down Tuesday:    Skate Skiing / 1:30 Over Distance Ski  Wednesday: No Skiing today!   Thursday: Classic Skiing / 30 min. Warm Up / 6 Ladder Intervals / 10 min. Cool Down We will taking our team picture after we ski.  It would be awesome to have everyone in the photo!  Please bring your LP team jacket or a black ski jacket if you don't have a team Jacket

Wow!  It is our home race this weekend!!  I am going to need everyones help this week pulling together our race and our banquet.  I know some of you have other obligations but it would be great if you can still chip in and help in some way. This is also our first week of taper.  This means that we will be doing the same things that we have been all season but just a little sorter and less intensity.  You have to do this in order for super-compensation to work.  This would be a really really bad time to start something new!  Do no start a new strength, start climbing, start running right now.   All this will do is make you tired and sore. Also, if you are sick at all DO NOT come to practice and DO NOT race this weekend!!!  It's not good for you and its not a nice thing to do the the rest of your team mates!!! Monday:    Core 3:15  Skate Skiing / 30 min. Warm Up / 30 min. Technique work on switching sides  / 10 min. Cool Down Tuesday:    Classic Skiing / 20 min.