Week 5 - Recovery Week & Pinedale Race

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We had a great weekend of racing and now it is time for a little recovery before we race again next weekend!  Having a recovery week is a very important part of super-compensation.  The process in which you break your body down a bit and then let it recover to build it up stronger. 

Here is a great visual of what we are trying to achieve with our training. 



We will be leaving early Thursday morning for Pinedale so please talk to your teachers and ask if you need to do anything before you leave!

Monday am:  Sleep in

Monday pm:  Core and Yoga in the Yellow Pod @ 3:15 - This practice is just as important as any practice!

EMPTY BOWL SALE @ 5:30 IN THE COMMONS!  COME EAT SOUP OUT OF A BEAUTIFUL CERAMIC BOWL!

Tuesday am:  20 - 30 min. Run on your own

Tuesday pm:  Classic Skiing / 20 min. Warm-up /  35 min. Hill Resistance / 10 min. Cool Down 

Wednesday am:  Core & Yoga on your own

Wednesday pm:  Skate Skiing / 1:15 Over Distance / 6 x 15 Leg speeds

Thursday:  Leave for Pinedale at 7:00 am / Wax, Run, and Dinner

Friday & Saturday:

Description of Race: 

Friday, December 16th will be a Varsity 5 km Skate race. Junior Varsity will be a 3-4 km Skate race. 

Saturday, January 17th will be a Classic race. Varsity will ski a 7 1/2 km course and Junior Varsity will ski a 3-4 km course. 

Friday and Saturday races start and finish at the timing building. Skiers late to the start will be allowed to start late if they choose. 

Course Maps will be available on Thursday, December 15th. 

Bibs: Bibs can be picked up on both days in the timing hut near the start area. Schedule of Events: 8:00 AM: Course open for inspection - All Skiers and spectators must ski in the direction of the race at all times.  Please yield to racers at all times. Bibs available in the timing hut at 9:00 AM National anthem will be played one-half hour before the start of races. 

Friday's Race Starts at 1:00 pm. Girls Varsity first followed by boys Varsity. Then JV girls followed by JV boys. 

Saturday Race starts at 10 am. Varsity boys first followed by Varsity girls. JV boys then JV girls. More exact start times will be on the start order after we get all entries in.


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