12 Week - Lander Race

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 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.

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