Week 13 - Laramie Race!

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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. Warm Up / 30 min. Ski the Classic 5k race course / Talk race strategy and technique 

Wednesday:

Core 3:15 
Skate Ski /  45 min. Ski the 7.5 Skate course / Leg speeds 

Thursday:

Waxing at the HS for both days

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Friday

-  Leave LHS at 9:30 am 
        
Start Time - Noon
-           Freestyle Race, 7.5k Varsity / 5k Jr. Varsity
-           Interval starts:  1 skier every 30 sec
-           Order of start
Varsity U18/U20 Boys - Noon Start
Varsity U18/U20 Girls
30-min break
JV U14/U16 Boys
JV U14/U16 Girls

Saturday

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-  Leave LHS at 6:30 am          

 Start Time - 9:00 am
-           Classic Race, 5k Varsity / 5k Jr. Varsity / 3.5k Classic Jr. High
-           Interval starts:  1 skier every 30 sec
-           Races will be run to completion
-           Order of start
Varsity U18/U20 Girls
Varsity U18/U20 Boys
JV U14/U16 Girls
JV U14/U16 Boys

12:00 Start Time

Jr. High Girls
Jr. High Boys

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