LHS Nordic Ski Team Blog!!

 This week we are going to put one more week of volume in before we start to tapper.  The point of this is to put stress on our body one last time before we start to take the load off.  We do this so we can super compensate and get the best peak we can for State and Western regionals.   This being said it is more important than ever to eat really good food, drink water or green tea, and sleep a lot.  Peaking doesn't work if you are sick.   Here is our plan for the week: Monday:  Classic Ski / 10 min. Warm up / 10 min. Start and Finish Practice / 1:00 Over Distance Tuesday:  Skate Ski / 1:15 Over Distance  Wednesday:  Classic Ski / 1:15 Over Distance with 6 x 10 sec. Leg Speeds Thursday:  Waxing / 30 min. Run or 45 min. Active recovery Ski   Friday:  Travel to Lander / Leave at 5:30 am / Noon Start / 5k Classic Saturday:  Noon Start / 7.5k Skate  

At this point in the season, you will see us start to cut back on our training hours a bit, shorten up intervals and talk a lot more about tempo and quickness!  It is really important not to add on extra new training right now, it will not make you faster, it will only make you tired.  Lastly, at this point in the season, almost all of you have gotten to do some racing.  You have probably had some results you were happy with and some you were not happy with.  Holly Brooks does a great job in this Nordic Team Solutions video on teaching us what to do if we are disappointed in a race result. Please take a few minutes to check out this video: Here is the training for the week: Monday AM:   30 min. Run On Your Own! Monday:   Skate Skiing / 30 min. Warm-up / 45 min. Riding the Glide Drills / 10 min. Cool Down  Tuesday:   Classic Skiing / 20 min. Warm-Up / 6 x 2 min.  Gravity Intervals / 10 min. Cool Down Wednesday AM:   30 min. Run On Your Own! Wednesday:   Skate Skiing / 1:15 Over Distanc

There are going to be a few changes in practice this week.  We don't have school Monday or Tuesday and Monday we do not have practice!  However, if you can get a ride up to Happy Jack and can help shovel it would be much appreciated!   Also!  We have our home race this week!  It will be just a one day race on Saturday.  We are planning a 7.5k Skate race.  Monday AM:   30 min. Run / On Your Own! Monday:   Meet at Happy Jack at 3:45 pm to shovel!  This is optional but we would love your help! Tuesday:   Meet at the Ski Room at 3:45 / Skate Skiing / 20 min. Warm-Up / 5 x 3 Natural Intervals / 10 min. Cool Down Wednesday:   30 min. Run / On Your Own! Wednesday:   Classic Skiing / 1:20 Over Distance with 20 min. of double pole  Thursday:   Skate Skiing / 1:15 Pre - Ski the Race Course and Race Strategy  Friday:   Waxing / 30 min. Run or 45 min. Ski  Saturday:   Leave for Happy Jack at 9:00 am / Race start Noon / 7.5k Skate  Sunday:   Day Off!

Great job to everyone who raced in Casper this weekend!  It was so fun to see you race.   I am starting to realize that not all of you have gotten to see the new race schedule for this season.  Here is our 20 - 21 Race Schedule . Also, this is the time in the season where self care becomes really important.  When you race, your immune system can take a hit.  It is so important this year and always to do everything you can to boost your immune system.  Please check out these nutrition tips  put together by my sister and SNOW.  There is so much to learn about nutrition to help you keep from getting sick! Here is the training for the week: Monday AM:   30 min. Run on Your Own! Monday:   Skate Skiing / 30 min. Warm-up / 45 min. 555 and 333 NTS's  Transition Drills  / 10 min. Cool Down  https://youtu.be/w9TXYTYqKjg Tuesday:   Classic Skiing / 20 min. Warm-Up / 4 x 4 Hill Resistance Intervals / 10 min. Cool Down Wednesday:  30 min. Run on Your Own! Wednesday:   Skate Skiing / 1:20 Over

 Welcome back, skiers!   I am so stoked to get back into training with you and get our race season underway!!!   Up until now, we have been working on building our base/endurance.   Now we are going to start working more on our speed!  Because we are doing more speed it means we will be doing more Intensity workouts such as intervals and time trials.   Monday AM:   20 - 30 min. Run / On your own   Monday PM:   Classic Skiing / 30 min. Warm-Up / 45 min. Andy Newell's Double Pole Progress  Drills / 10 min. Cool Down Tuesday PM:   Skate Skiing / 20 min. Warm-up / 2 x 8 Intervals / 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 Skiing / 1:15 Over Distance Ski  Tuesday PM:   Skate Skiing / 30 min. Warm-up / 40 min. 666 Technique Drills / 10 min. Cool Down  6pm, Core & Yoga!  Zoom Link :  uwyo.zoom.us/j/577505810 Friday AM:   20 - 30 min. Run / On your own Friday:   Waxing / 30 min