12 Week - Lander Race

By -

 Hey Skiers!

While sitting on my couch on Saturday evening watching youtube videos I ran across these two videos on sick remedies.  I think it's pretty good and pretty relevant as most of the team has been fighting one sickness or another.  Please check them out and keep working on your self-care and taking your vitamin D3.

https://youtu.be/bYXZP8eZKCw

https://youtu.be/8noy2a0AqTw

This is our last big intensity block week before we start to tapper.  That means once again that we are dipping out of our bucket so also make sure you are getting extra sleep! 

Here is our practice schedule for the week:

Monday AM:  20 - 30 min. Run
Monday:  Skate Ski / 20 min. warm-up / 30 min. Finding the Balance / 10 min. Cool Down

Thuesday AM:  Core and Yoga on your own
Tuesday:  Classic Ski / 5 x 2 min. Intervals / 10 min. Cool Down

Wednesday AM:  20 - 30 min. Run
Wednesday:  Skate Ski / Over Distance 1:15

Thursday:  Travel to Lander / Leave at 7:00 am

Friday, February 4th 
5km Freestyle Race
15-sec Interval Start
Beaver Creek Ski Trails

Description of Race:
Varsity and JV Boys and Girls will race 5km. All races will be freestyle, 15-second interval start.

Schedule of Events:
11:00 AM: Course Open for Inspection - ALL Skiers, Spectators, and Coaches MUST ski the
the direction of the race at all times. See the course map attached.
11:50 PM: Course Closed & National Anthem
12:00 PM Boys Varsity
Followed by Girls Varsity
Followed by Boys JV
Followed by Girls JV

● Please check the official start list for exact start times. Start lists will be available on
highplains.org prior to the race.

5:00 PM Trails closed to all skiing for grooming for Saturday’s race

Saturday, February 5th 10km Classic Race
15-sec Interval Start
Beaver Creek Ski Trails

Description of Race:
Varsity Boys and Girls will race 10km, classic, 15-second interval start. JV Boys and Girls will
race 5km, classic, 15-sec interval. 
The course will be groomed single track “best line” with double
tracks where appropriate as snowpack and terrain allows.

Open / Middle School athletes will race 4km Freestyle, 15-second interval start. Classic tracks
will be set in such a way that they should not pose a danger to freestyle skiers. On downhill
sections, the tracks will be to the side, or lifted, for safety.
Novice athletes will race .75km Freestyle, 15-sec interval start.

Schedule of Events:
9:00 AM: Course Open for Inspection - ALL Skiers, Spectators and Coaches MUST ski the
the direction of the race at all times. See the course map attached.
9:50 AM: Course Closed & National Anthem
10:00 AM Girls Varsity
Followed by Boys Varsity
Followed by Girls JV
Followed by Boys JV
Followed by Open Race; (Citizen / Middle School) 4km freestyle race
Followed by Novice .75km freestyle race

● Please check the official start list for exact start times. Start lists will be available on
highplains.org prior to the race.

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