LHS Nordic Ski Team Blog!!

 Hi Skiers! I started a Padlet for our technique video from practice last Monday.   Check out your video and leave a comment on your own video of one thing you can see to work on with your technique.   Link to the Padlet 

 Hello Skiers!   I hope you all had a wonderful Christmas!  I have gotten to do some amazing skiing and I hope you have too!   This week we do not have any team practices but it is so important to continue to train on your own.   We have one last week of our endurance block and next week we start with our intensity block!   Keep that visual of a pyramid in mind.  You can't build a tall pyramid without having a large base.   Here is the training for the week: Monday AM:  15 min. of yoga / Check out Yoga with Kassandra!  Monday PM:  Skate Ski / 1:15 Ski with 10 min no poles   Tuesday AM: Yoga and Core / You can find the core on the SNOW web page  Tuesday PM:  Classic Ski / 1:00 Ski with 30 min. of double pole Wednesday AM:   15 min. of yoga / Check out  Yoga with Kassandra!  Wednesday PM:  Skate Ski / Over Distance 2:00  Thursday AM:   Yoga and Core /  You can find the core on the  SNOW  web page  Thursday PM:   Classic Ski / 2 x 8 min. Level 3 Intervals  Friday AM:  Off!  Happy New

 Due to the cold and the bad roads we will not have practice today.  Have a great holiday break!  

Hello Everyone! Happy, Merry Everything! I am very sorry that it has taken me so long to post to the blog about our over the break practices. A couple of things to remember about holiday practices: 1)  They are optional 2)  If you can't make it to practices you should most definitely continue to train. 3)  These practices are really fun!  So get stoked! Monday AM:  OFF!  Monday PM:  Meet at LHS at 3:00 pm / Classic Ski at HJ / 1:30 Technique Drills and Video work Tuesday AM: * Zoom Yoga and Core at 9:30 am Tuesday PM:  Meet at LHS at 3:00 pm / Skate Ski at HJ / 1:30 Technique Drills and Video work Wednesday AM:  Meet at LHS at 9:00 am / 2:00 OD Classic Ski at Chimney Park! / Double Pole Work! Wednesday PM:  Off! Thursday AM:   * Zoom Yoga and Core at 9:30 am Thursday PM:   Ski On Your Own!  2:00 Skate OD Ski On Your Own! (If you can! Classic if you can't) Friday AM:  Merry, Happy Everything!!   Friday PM:  Ski On Your Own!  2:00 Classic OD Ski On Your Own! Saturday AM:  Ski On

 I hope you are as jazzed as I am to get on snow and get to race this week!  Eating, drinking, and sleeping will be paramount this week!  We are going to be hitting it pretty hard.  We are going to be skiing up at Happy Jack so plan to meet the bus at 3:45 at the ski room!  We will be leaving on Friday morning at 7:00 am so make sure you are caught up on classwork and ready to go!   Here is the scoop: Monday AM:   20 - 30 min. Run / On Your Own   Monday PM:   Classic ski at HJ / 30 min. Warm-Up / 30 min. Getting back on Snow Drills / 30 min. Cool Down Tuesday PM:   Skate Ski? at HJ / 30 min. Warm-up / 30 min. Getting back on Snow Drills / 10 min. Cool Down  6pm, Core & Yoga!  Zoom Link :  uwyo.zoom.us/j/577505810 Wednesday AM:   20 - 30 min. Run - on your own Wednesday PM:   Classic Ski at HJ / 40 min. Hill Resistance Training / 10 min. Cool Down  Thursday PM:   Waxing skis!! / 30 min. Run On Your Own Friday AM:  Leave for Jackson @ 7:00 am / Arrive in Jackson 4:00 ish / 30 Run / D

 It is looking like we are going to be knocking out some more dry land this week so keep the rolling, self-massage, and stretching going!  It is important for recovery!   Right now it is still looking like Casper does not have any snow so I will keep you informed on what will happen for the first race.   Also, take a close look at Friday's practice.  We will be doing a Roller Something practice! Monday PM:   30 min. Warm-Up Run to Laprele Park /  Nordic Team Solutions Running Mechanics Drill   / 30 min. Cool Down Run back to the school (Watch out for Barbed Wire) Tuesday PM:   20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down  6pm, Core & Yoga!  Zoom Link :  uwyo.zoom.us/j/577505810 Wednesday AM:   20 - 30 min. Run - on your own Wednesday PM:   20 min. Warm-Up Run / 40 min. Hill Resistance Training / 10 min. Cool Down Run (Bring your Poles!) Tuesday PM:   20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down  6pm, Core & Yoga!  Zoom Link :  uwyo.zoom.us/j/5775

 Greetings Skiers!   I hope you all had a great Thanksgiving break and you are ready to rock out some more training this week.  It looks like from the forecast we will be doing dry land again.  That means come prepared to run! As you know, we will not be having our Laramie race this week and I will keep you up to date on what our race schedule is going to look like as I know.  I am working on planning something for Saturday and will let you know about that as well! Monday AM:   20 - 30 min. Run - on your own   Monday PM:  30 min. Warm-Up Run to Laprele Park / Nordic Team Solutions Running Mechanics Drill   / 30 min. Cool Down Run back to the school (Watch out for Barbed Wire) Tuesday PM:   20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down  6pm, Core & Yoga!  Zoom Link :  uwyo.zoom.us/j/577505810 Wednesday AM:   20 - 30 min. Run - on your own Wednesday PM:  20 min. Warm-Up Run / 40 min. Hill Resistance Training / 10 min. Cool Down Run (Bring your Poles!) Tuesday PM:   20 m

 Hi All! I am stoked to start this break off with some training!  Tomorrow we have 2 workouts.  Both practices are optional, as they are over a break.  However, both will give you a chance to get practice points!     Here is the plan: - Meet via zoom at 9:30 am for core and yoga Join Zoom Meeting https://zoom.us/j/96515660221?pwd=Sit3YUcyeHRLWURKcW5ONmw5OTRYQT09 Meeting ID: 965 1566 0221 Passcode: 822196 - Meet at 4225 Crow Dr. at 2:00 pm for an OD Run with Poles Stoked to see you all there!  

  This is the most important training week of the season so don't let your turkey slow you down from putting in some hours of training!  If you can't be on skis take your running shoes and hit the pavement!   We will be running this week again!   Please bring your running shoes and your bounding poles!  Be ready for anything!   Also, Please remember gloves, hats, ski clothes that are not cotton t-shirts, A MASK, and food to close the glycogen window! (like Brian says no junk food) Monday PM:    Meet outside the Commons / Running / 30 min. Warm-Up / 30 min. Strength Circuit / 10 min. Cool Down Tuesday AM:   On your own / 20 - 30 min. Easy Run!  Tuesday PM:    Meet outside the Commons / Running with poles / 20 min. Warm-Up / 40 min. Hill resistance training / 10 min. Cool Down Thanksgiving Break Plan! Wednesday AM:    Core and yoga 9:30 am via zoom  Wednesday Afternoon:   Meet at the ski room / Classic Skiing or Run /  Leave from LHS Ski Room at 2:00 pm / Technique TBA / 1:15 -

 If you need still need to fill out the survey here is the link:   LHS Nordic Ski Team Survey 

  I hope you are stoked because we are going full send into the season!!!   Practice starts on the 16th of November!  THAT'S MONDAY! BEFORE EVERY PRACTICE THIS WEEK WE WILL MEET IN THE FIELD SOUTH OF THE COMMONS! YOU WILL BE REQUIRED TO HAVE A MASK! Here is what the week is going to look like: *  PLEASE ALWAYS DRESS TO BE OUTSIDE... ALWAYS!!!!  That means all the layers, hat, gloves and good running shoes!!!  Monday:   Meet in the FIELD SOUTH OF THE COMMONS at 3:45 pm / We will go over team Info (COVID information) / Talk about attendance and practice / Play a game! Tuesday:    Meet in the FIELD SOUTH OF THE COMMONS at 3:45 pm  /  Running Warm Up 30 min. / 45 min. Strength and Core / 10 min. Cool Down Wednesday:    Meet in the FIELD SOUTH OF THE COMMONS at 3:45 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 do hill bounding.  It is better if they are shorter.     Thursday:    M

Mark your calendars because the start of the season is coming soon!  The first day of practice will be Monday, Nov. 16th!   Today the weather really has me excited for the season!  I got out on my skis for the first time and skied down the streets with Bryan until our faces were completely numb!   If you haven't gotten a chance to rent your equipment now is the time!  Basecamp is setting up times for you to come in to get your rentals.  Here is the link to sign up for a time:   https://www. laramiesbasecamp.com/rental- gear.htm

Hello Skiers! I hope that you are healthy and happy!  It most certainly is an interesting and strange time.  I hope that you all are being able to get outside and do some social distancing in the Snowies, up at Happy Jack and the School Yard trails.  I find myself appreciating what Laramie has to offer more than ever!  I feel so incredibly lucky.  I wanted to take a minute to tell you about some great summer training opportunities for you even though we are social distancing.  I know some of you already know about  SNOW  but if you don't take a few minutes to check out the web page.  Under  Snow Tracks  you will find weekly training and under Training Resources  you will find strength, core yoga, and yearly training plans.  Last but not least if you are up for a training game you can jump in and join  The Epic Quest !  It is a virtual training game where you can earn badges and challenges by yourself or as a team.  All of the SNOW resources are free so please take advantage of

This is the last week of practice!!!  I hope you got some rest and easy skiing over the weekend!  We will have 3 days to ski this week before we leave early Thursday morning.  For those of you who have been doing morning practices, I would plan to just do something really easy or sleep in! All of the coaches are so stoked to be taking such a fantastic group of skier Monday:  Skate Skiing / 20 min. Warm-Up / Technique Work / 10 min. Cool Down Tuesday:  Classic Skiing / 35 min. Ski / Leg Speeds / 10 min. Cool Down Wednesday:  Skate Skiing / 35 min. Ski / Leg Speeds / 10 min. Cool Down Thursday:  Leave 7:00 am for Cody  Friday:  Skate 5k / Start 10 am / Varsity Girls then Varsity Boys Saturday:  Classic 10k / Start 10 am / Varsity Boys then Varsity Girls Here is more info on State: The following links are the race information:   https://docs.google.com/file/ d/1UGz-mshPePpa- VPEDKRnhnlJgcY1sV9s/edit?usp= docslist_api&filetype=msword The course maps-Friday’s co

Wow!  We are starting to ski great!  What a fantastic weekend of racing in Soldier Hollow!  It was beautiful, the competition was intense and the skiing was fast and fun! Guess what?  We have officially started our PEAKING portion of the season!!!  Woohoo!!! This is when we take some of the training load off and let our bodies supercompensate for all the hard work we have done.  It is really important that you do not stop training right now and you do not start any new activities right now.  You want to focus on staying/getting healthy, eating well, sleeping and focusing your energy where it is needed! This Peaking program works extremely well if you: Do the training properly and don't do too much (you'll get tired and not race to your potential) Do the training properly and don't do too little (you'll get sick) Even if you are not going to state or nationals this will help you with the last couple weeks of your season and help with any spring races you ar

--> This week is a race week and our second HP qualifier!  I hope you all got rested and are ready to rage again!   I was showing all my classes this video last week and I got to thinking this would be a great thing for you to watch as well!  It is about learning like a jungle tiger.  It goes well with what we have been talking about with keeping a growth mindset.  Some times right about this point in the season I see a little bit of a slump so hopefully, this will help you through it! https://youtu.be/muoVtDjjonM Here is what training will be for the week: Monday am:   Sleep In! Monday pm:   Classic   Skiing / 20 min. Warm-up / Technique Work / 10 min. Cool Down Tuesday am:   20 – 30 min. Run On Your Own Tuesday pm:   Skate Skiing / 20 min. Warm-up / 6x2 min. Intervals / 10 min. Cool Down Wednesday am:   Core and Yoga on Your Own Wednesday pm:   Classic Skiing / 1:15 Over Distance  Thursday am:   20 – 30 min. Run On Your Own Thursday

--> I hope that you are all getting rested after an epic trip to Jackson!  On Monday if you went to Jackson PLEASE take it easy!  Do an active recovery work out if it would feel good or take the day off! This was shocking for me when I realized after this week we only have 5 weeks left to the season!  Woohoo!  Let's keep the stoke going!   Monday am:   Sleep In! Monday pm:   Recovery Day!   Tuesday am:   20 – 30 min. Run On Your Own Tuesday pm:   Skate Skiing / 20 min. Warm-up / Technique Work / 10 min. Cool Down Wednesday am:   Core and Yoga on Your Own Wednesday pm:   Classic Skiing /   20 min. Warm-up / 5x3 min. Natural Intervals while skiing a 10k / 10 min. Cool Down  Thursday am:   20 – 30 min. Run On Your Own Thursday pm:   Skate Skiing / 1:15 Over Distance  Friday:   Skate Skiing / Game Day! And Team Dinner! Saturday:   TBA