LHS Nordic Ski Team Blog!!

Happy Holidays Everyone! Great job to those of you who raced in Cody this weekend.  There were definitely some goals shattered!  We will not have team practice the first week of the break so it is important to get out on your own or with some teammates and do some training.  The only team practice will be on January 2nd!  We leave for Pinedale on the 3rd of January and these will be the first High Plains qualifiers for the season.  Here is the training:  Monday, Dec. 24:   30 min. warm up run / core & yoga Tuesday Am, Dec. 25:  30 min. run Tuesday,  Dec. 25 :  Skate Skiing / 20 min. warm up / 15 min. no pole skiing and drills / 30 min. active recovery ski Wednesday,  Dec. 26 :  Classic Skiing / 2:00 Over Distance Ski Thursday Am,  Dec. 26 :   30 min. run Thursday,  Dec. 26 :  Skate Skiing / 20 min. Warm Up / 18 min. Natural Intervals on a variety of terrain / 10 min Cool Down Friday,  Dec. 27 :   Classic Skiing / 20 min. Warm Up / 30 min. Double Pole / 10 m

Hope that everyone had a restful weekend and you are ready for our second race of the season.  We will be leaving for Cody on Thursday morning so double check with your teachers to make sure you are caught up!   Monday:   Core/Yoga - Yellow Academic Pod / Rolling  Tuesday AM:    6:25 at 7220 or on your own / 20 - 30 min. Run / Plyos Tuesday PM:   Classic Skiing / 30 min. Warm up / Hill Resistance  / 15 min. Cool Down Wednesday AM:   20 min. Core on your own! Wednesday:   Skate Skiing / 1:30 Over Distance Ski Thursday AM:   6:25 at 7220 or on your own / 20 - 30 min. Run / Plyos Thursday PM:   Leave for Cody 7:00 am  Friday, December 21st (Free-Style Races):   15-second individual interval starts 11:00 AM Bibs available at timing cabin (New warming Hut) 11:00 AM Freestyle Course Open (subject to grooming requirements); Only ski in race direction, minimize wear and tear on the track!! 12:00 PM Race order changes due to timing cabin 12:45 PM Course closed. All other

Time Trial results! Great work tonight for all that participated in the team time trial.

Great Job to everyone who raced this weekend!  I am very excited to  Monday:   Core/Yoga - Yellow Academic Pod / Strength Talk & Foam Rolling Demo Tuesday AM:    6:25 at 7220 or on your own / 20 - 30 min. Run / Plyos Tuesday PM:   Skate Skiing / 30 min. Warm up / 45 min. Technique and Agility / 15 min. Cool Down Wednesday AM:   20 min. Core! Wednesday:   Classic Skiing / 1:30 Over Distance Ski Thursday AM:   6:25 at 7220 or on your own / 20 - 30 min. Run / Plyos Thursday PM:   Skate Skiing / 30 min. Warm up /  5k Time Trial  / 15 min. Cool Down Friday:   Skate Skiing /  30 min. Warm Up / Game Day!!! / 10 min. Cool Down *Friday Evening:  Team Dinner!!!!  Everybody is welcome!!!!  Saturday:   Classic Skiing / 2:00 hr Over Distance Ski

Here are the teams for Friday's race.  Please let me know asap if you don't see yourself on the list and you have 9 practices and you are planning to go.  Top 5 teams ski varsity, the rest ski JV.  Saturday everyone will ski varsity! Girls Teams 1 Abigail Whitman May Lamb 2 Alyssa  Dale Krisanna Andrews 3 Amelie Binning Aspen Decker 4 Katie Kvenild Megan McFate 5 Ali  Magilky Celeste Bienz 6 Isabel Naschold Kieran Burns 7 Sarah Eliason Sydney Holles Boys Teams 1 Sam Fay Nathan Kessler 2 Gus Kauffman Emmet Shuman 3 Fletcher Hartsky Tristan Smith 4 Ted  Rittle

Monday:   Core/Yoga - Yellow Academic Pod / Vote for Team Captains  Tuesday AM:    6:25 at 7220 or on your own / 20 - 30 min. Run / Plyos Tuesday PM:   Classic Skiing / 30 min. Warm up / 30 min. Double Pole Challenge / 15 min. Cool Down Wednesday AM:   20 min. Core on your own! Wednesday:   Skate Skiing / 1:30 Over Distance Ski Thursday AM:   6:25 at 7220 or on your own / 20 - 30 min. Run / Plyos Thursday PM:   30 min. Team Captain Lead Run / Waxing  Friday Casper Race:   We will be leaving at 7 am Friday Morning! 1.2km Freestyle 2 person team sprints. *1:00 PM: Varsity Girls  *1:30 PM: Varsity Boys *2:00 PM: JV Girls *2:30 PM: JV Boys Awards Banquet : 6:00 PM Natrona County High School Cafeteria Address: 930 S. Elm St, Casper, WY Cost: $10.00 per person: $5 12 and under: Everyone is welcome, coaches, athletes, parents, spectators. Vouchers/checks/cash accepted, no credit cards, please Saturday Casper Race:   Varsity Mass start 5km Class

Click here for Time Trial Results 

We would like to give Meghan a warm welcome to the team!  Meghan will be helping coach this season!  We are stoked to have her! Hope everyone had a fantastic Thanksgiving Break!  It was nice to get some snow!!!  We will be skiing this week!!!   Also, FYI we have 9 team practices before our first race in Casper!  It's coming up fast!!! Monday:  Core/Yoga - Yellow Academic Pod / Sexy Mind Talk - Rest Well, Train Well, Race Well Tuesday AM:  No Practice / 30 min. Run on your own Tuesday PM:  Skate Skiing / 30 min. Warm up / 45 min. Technique and Agility / 15 min. Cool Down Wednesday AM:   20 min. Core! Wednesday:  Classic Skiing / 1:30 Over Distance Ski Thursday AM:  6:25 at 7220 or on your own / 20 - 30 min. Run / Plyos Thursday PM:   Classic Skiing / 30 min. Warm up / 5k Time Trial / 15 min. Cool Down Friday:  Skate Skiing /  30 min. Warm Up / Game Day!!! / 10 min. Cool Down *Friday Evening:  First Team Dinner!!!!  Everybody is welcome!!!!  Saturday: 

I hope you are stoked because we are going full send into the season!!!   Practice starts on the 12th of November! BEFORE EVERY PRACTICE THIS WEEK WE WILL MEET IN THE  YELLOW ACADEMIC POD AT 3:30 PM Here is what the week is going to look like: *  PLEASE DRESS TO BE OUTSIDE ALLWAYS!!!!  That means all the layers, hat, gloves and good running shoes!!!  Monday:   Meet in the YELLOW ACADEMIC POD at 3:30 pm / We will go over team Info (there are some changes this year) / Fill out Surveys / Vote on morning practice / Check-out equipment and test kick zones / Team dinner dates Monday Evening:  Parent Pre-Season Meeting at 7:30 pm Tuesday:    Meet in the YELLOW ACADEMIC POD at 3:30 pm /  Running Warm Up 20 min. / 45 min. Strength, agility and Core / 15 min. Cool Down Wednesday:    Meet in the YELLOW ACADEMIC POD at 3:30 pm /  Running Warm Up 20 min. / *45 min. - 50 min. Hill Resistance Training / 20 min. Cool Down  * Bring a pair of extra poles or your classic poles to

Hi Everyone! I just got back from a beautiful run in the Rawah Wilderness and I am stoked for the rest of the summer full of mountain runs! If you are in town and you want to join us for any of our summer workouts here is the schedule. Tuesday: 6:25 am, CrossFit 7220 - Rebuilding Strength 5:30pm, Education Gym - Yo-ski (combination of yoga and strength) Wednesday: 5pm - OD run Thursday: 6:25 am, CrossFit 7220 - Rebuilding Strength 5:30pm, Education Gym - Yo-ski (combination of yoga and strength) Friday: 6:30am Turtle Rock Coffee - Double-pole Rollerski Saturday: TBA If you are looking to do some training on your own don't forget you can join  SNOW  and have some amazing training resources right at your finger tips. 

Hi all you amazing skiers! I hope that your summer is off to a great start!  I got to go up to my home town of Leadville Co. and adventure in my most favorite mountains.  It was fabulous and mind and soul healing.  If you are in town and you are looking for some training buddies here are a few options for you.  Tuesday: 6:25 am, CrossFit 7220 - Rebuilding Strength 5:30pm, Education Gym - Yo-ski (combination of yoga and strength) Wednesday: 5pm - OD run Thursday: 6:25 am, CrossFit 7220 - Rebuilding Strength 5:30pm, Education Gym - Yo-ski (combination of yoga and strength) Friday: 6:30am Turtle Rock Coffee - Double-pole Rollerski Saturday: TBA If you are looking to do some training on your own don't forget you can join SNOW and have some amazing training resources right at your finger tips.  Also, Base Camp (the store formally known as Cross Country Connection) is offering some great summer time adventures.  Here is what they have going on: Hi Everyone,

Register for the High Plains Memorial Day Nordic Ski Camp! Activities will include crust skiing (weather permitting), ski specific drills, training tips and technique tips. You will also get a personalized summer training schedule and a gift. About the Camp: High Plains  is pleased to offer the High School Summer Nordic Ski Camp with special guests University of Wyoming Coaches Christi Boggs, Rachel Watson and Colorado Mesa Coach Dave Aschwanden as well as guest team members from Colorado Mesa University, Western State Colorado University and University of Wyoming. This camp is specifically designed for high school nordic ski racers ages 14-19. If you want to be a better racer and learn what it takes to be a top skier in the state or at Junior Olympics or be better prepared to continue racing in college then this is the camp for you. If you are considering skiing in college this camp would be invaluable for you! The camp will take place May 25-28 at the

There are those times in your life where you are in the right place at the right time and you get to meet your hero!  I got to meet Kikkan Randall (too bad I am not better at selfies)!!!!

Skiers just really are little different.   As I watch one of my skiers work on her final project in my art class it occurs to me.   Skiers really are different.   I walk up to her, stand by here and ask her to tell me more about her image.   She says “well this is how I felt after my broken heart, my mouth is sewn shut because I felt speechless.   I was holding my hand in my heart after I ripped it out of my chest and you see that is why there is bandages around my rib cage.”   Stunned, I look around the room, I see one student on her phone another talking excitedly about getting out of the high school in just 5 weeks.   Skiers are just really are different.   Skiers are self-driven, maybe a little bit socially awkward but smart.   They so are so smart!   I know I am not supposed to tell them that… growth mind set and all that jazz, but they really are smart!   Is it the time out in the woods, sliding on boards in unstable conditions?   Is it

Clean and Store Your Skis Spring Ski Cleaning and Summer Storage If you have not done so already you should properly clean, wax and store your skis for the long hot summer. 1)    Kick Cleaning: Use wax remover and Fiber wipe to clean the kick zone. Video    2)    Glide Cleaning: Use base cleaner and Fiber wipe to clean the glide zone. Video here  https://youtu.be/EBxpCQgawx8     3)    Use the finest Steel brush to clean excess dirt from base. 4)     Apply layer of Start Base glider (or Start Service or soft non-fluoro glider like Start SG2) to glide zones. 5)     While wax is still soft use scraper with low pressure to "hot wipe" wax and further dirt away. 6)    Follow with Fiber wipe and then finest steel brush again to remove dirt while refreshing base further. Repeat steps 4 and 5 as necessary until no more dirt is seen coming from base.       7)    If you suspect your skis have any base damage (i.e. base sealing) consider having

I am so stoked to announce that we will be hosting our annual Memorial Day Weekend ski camp at the table in the Wilderness in Centennial again this year!  Below is a little info on the camp and you can find more on the web page.   If you need to borrow some skis for the weekend let me know.   Activities will include crust skiing (weather permitting), ski specific drills, training tips and technique tips. You will also get a personalized summer training schedule and a gift. About the Camp: High Plains  is pleased to offer the High School Summer Nordic Ski Camp with special guests University of Wyoming Coaches Christi Boggs, Rachel Watson and Colorado Mesa Coach Dave Aschwanden as well as guest team members from Colorado Mesa University, Western State Colorado University and University of Wyoming. This camp is specifically designed for high school nordic ski racers ages 14-19. If you want to be a better racer and learn what it takes to be a top skier in the state or at Junior