Week 8 - Intensity Block / Pinedale Race

By -

Welcome back and Happy New Year!  

We are headed into our intensity block which means we will be decreasing our hours by a little bit but increasing our speed workouts.  This means your self-care and recovery are more important than ever.  

This is a great youtube video that my sister created on green tea and how it can keep you healthy through this race season.

 https://youtu.be/KAEM4BLG-AU

So go green!  Aspen, you should watch this!  It will support your tea addiction!

Monday am:  Sleep In!
Monday pm:  Skate Skiing / 20 min. Warm-Up / Pole Technique Work / 10 min. Cool Down

Tuesday am:  20 – 30 min. Run On Your Own
Tuesday pm:  Classic Skiing / 20 min. Warm-up / Specific Strength / 10 min. Cool Down

Wednesday am:  Core and Yoga on Your Own
Wednesday pm:  Skate Skiing /  1:15 Over Distance 

Thursday am:  Leave for Pinedale at 7:00 am


Friday January 10th will be a Varsity mass start 5 km Skate race.  Junior Varsity will be a 5 km Skate race.  All racers Varsity and Junior Varsity will ski the same course.
Saturday January 11th will be a Classic pursuit race.  Varsity will ski a 7 1/2 km course and Junior Varsity will ski a 5 km course.

The mass start on Friday will start in the big meadow and the pursuit on Saturday will start at the timing building.  Skiers late to the start will be allowed to start late if they choose.

Comments

Post a Comment

Popular posts from this blog

Week 10 - Soldier Hollow Race

By -
Guess what!  We are at Soldier Hollow week!  For those of you going we will be leaving at 7:00 am Thursday.  Please make sure you are communicating with your teachers.   Monday:   Core/Yoga - Yellow Academic Pod / Video work  Tuesday AM:   20 - 30 min. Run on Your Own Tuesday PM:   Skate Skiing / 30 min. Warm up / Sprint Race Practice / 15 min. Cool Down Wednesday AM:   20 min. Core on your own Wednesday:   Classic Skiing / 1:30 Over Distance Ski Thursday:   Leave for Soldier Hollow at 7:00 am Friday:   9:00 am Race Start / Freestyle Sprints  Saturday:  9:00 am Race Start / Classic / 5k for U16 10k U18-U20
Read more

Eat Your Wheaties!

By -
Breakfast Is For Champions By: Abigail Larson MS, CSCS You’ve heard it before, “Breakfast is the most important meal of the day”. But if you are like many athletes breakfast is a mere afterthought if even a thought at all. But you are different than most people; you are an athlete and that makes breakfast not just important but essential for success in sport, work and/or school. Skipping breakfast slows your body’s ability to burn calories (metabolism) and brain function, and you set yourself up to raid the school vending machine by midmorning. When your blood sugar crashes you’re not likely to make nutritionally wise choices and it’s easy to go for a quick “fix” that will send you crashing again later in the day. This “crash” will cause your training and sports performance to suffer because you won’t have the energy necessary to keep up with your well-nourished teammates and competitors. To train and compete optimally you must eat optimally from start to finish everyday. Lots o
Read more

3rd Week - Endurance Block

By -
 Greetings Skiers!   I hope you all had a great Thanksgiving break and got to eat a lot of good food!  I also hope you are ready to rock out some more dryland training this week. From the forecast, we don't have much snow in the near future (maybe some this weekend.)  However, if that changes be ready to do some skiing!   If you did a lot of training over the break, make sure you are recovering and being able to absorb all the work you did! Please come prepared to be outside for practice to do more strength circuits, hill bounding, and running!  The workouts in red are optional workouts for those of you who are feeling you need to get in more hours. I am working on planning a ski for Saturday and will let you know more as we get closer! Monday AM:   20 - 30 min. Run on your own   Monday PM:   30 min. Run / Core & Yoga at 3:30 in the Yellow Pod and Nutrition talk!  Tuesday PM:   20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down  Wednesday AM:   20 - 30 min. Run-on your
Read more