LHS Nordic Ski Team Blog!!

Happy New Year everyone!   Woohoo, here we go!!   We will have team practice on Wednesday & Thursday this week and we will leave for Casper on Friday morning.  Thursday afternoon we will be waxing our skis for Casper.   This week we are headed into our intensity block which means we will be decreasing our hours by a little but increasing our speed workouts and racing.  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!   Monday am:    ON YOUR OWN / Core & Yoga on Your Own Monday pm:    ON YOUR OWN / Classic Skiing / 20 min. Warm-Up / 30 Double Pole / 10 min. Cool Down on your own Tuesday am:    ON YOUR OWN /  20 – 30 min. Run On Your Own Tuesday pm:     ON YOUR OWN /  Skate Skiing / 30 min. Warm-up / 30 Downhill corner practice / 15 min. Cool Down Wednesday am:   Meet at the ski room at 8:30 am

   Hello Skiers!   I hope you all having a wonderful Holiday!  I have gotten to do some amazing skiing and I hope you have too!  This week we do not have team practice but it is really important for your fitness to get out and ski on your own.  We have one last week of our endurance block and next week we start with our intensity block!   Keep that visual of a pyramid in mind.  You can't build a tall pyramid without having a large base.   Here is the training for the week: Monday: SKI ON YOUR OWN!  1:30 OD Classic Ski / 20 min. no pole work / Trail challenge try to ski as many trails as you can! Tuesday am: Yoga and Core ON YOUR OWN Tuesday pm:  SKI ON YOUR OWN! Skate Ski / 1:15 Focus on V2 Alt. here is a video from Andy Newell  https://youtu.be/PQh5pIBrPVM Wednesday am:  MEET AT THE SKI ROOM @ 8:30 AM / Classic Ski / 20 min. Warm-up / 35 min. Hill resistance / 10 min. Cool down / Done by 1:00 pm Thursday am:  MEET AT THE SKI ROOM @ 8:30 AM /Classic Ski / 1:15 Over Distance / Done

We are making it work!  I am proud of everyone working through this low snow start to the season!  This week is our last week before winter break. Thursday will be a 1/2 day of school so we are planning to leave to ski out at Chimney Park at 2:00 pm. Keep your eye on the blog as things are changing a lot this season, and we will be taking everything one day at a time.  I will also be posting training suggestions for the days we don't have team practice. Monday AM:   20 - 30 min. Run on your own   Monday PM:   30 min. L1 Run / Core & Yoga in the Yellow Pod (hand out top 10 jackets) Tuesday PM:   20 min. Warm-up Run / Strength Circuit or Canadian Strength Test / 10 min. Cool Down  Wednesday AM:   20 - 30 min. Run-on your own Wednesday PM:   20 min. Warm-Up Run / 40 min. Hill Resistance Training / 10 min. Cool Down Run (Bring your Poles!) Tuesday PM:   Classic Ski @ Chimney Park Leave @ 2 pm / 1:15 Over Distance / 10 min. Cool Down  Friday AM:   20 - 30 min. Run - on your own Frid

What an awesome weekend in Lander!  It was so excellent to get on skis and do some racing!  All of your hard work doing dry land paid off this weekend.   Please come prepared to be outside for practice to do more strength circuits, hill bounding, and running!  The workouts in red are optional for those who feel they need to get in more hours. Saturday we will head out to Chimney Park to do a time trial to make up for missing our Casper race. Monday AM:   20 - 30 min. Run on your own   Monday PM:   30 min. Run / Core & Yoga at 3:30 in the Yellow Pod  Tuesday PM:   Classic Skiing / Technique work  Wednesday AM:   20 - 30 min. Run-on your own Wednesday PM:  Classic Skiing / 20 min. Warm-Up / 35 min. Hill Resistance / 10 min. Cool Down Run Tuesday PM:   Classic Skiing 20 min. Warm-up / 45 min. Specific Strength / 10 min. Cool Down (Team Dinner at Sam's! at 6:30) Friday AM:   20 - 30 min. Run - on your own Friday:   20 min. Warm-up Run / Strength Circuit & Games  Saturday:  Skat

What a great start to the season!  Even though we haven't had a lot of snow yet we still got on snow for the first time this week and have done our first time trial!!   This week we have our first race.  Remember you must have at least 9 practices and 80% of practices to compete.  This week we will work on endurance and race prep.    Thursday we will be waxing our classic and skate skis right after school so we can leave early Friday morning for Lander. Monday am:   Core on your own Monday pm:   30 min. Warm-up Run / Core and Yoga / Race strategy conversation Tuesday am:   20 - 30 min. Run on your own Tuesday pm:   20 min. Warm-up /  35 min. Hill Resistance / 10 min. Cool Down  Wednesday am:   Core on your own Wednesday pm:  20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down Thursday am:   20 - 30 min. Run on your own Thursday pm:   30 min. Run / Waxing skis Friday:   Leave from the ski Room at 6:00 am for Lander!  Schedule of Events for races: Friday NOON: Course Open for

 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

This is the most important training week of the season so don't let your turkey stop you from putting in some hours of training!  If you can't be on skis take your running shoes or roller skis and hit the pavement!   If you are feeling like you need more training than you are getting with the team the workouts in the green can be a good addition to your training.  Freshman and new skiers this is not recommended for you.  We will be cross-training this week!   Please bring your running shoes and your bounding poles!  Be ready for anything!   Also, Please remember gloves, hats, PANTS ski clothes that are not cotton t-shirts, and food to close the glycogen window! (like Brian says no junk food) Monday PM:    Meet by the ski room / 30 min. Warm-Up Run / Core & Yoga in the Yellow Pod Tuesday AM:   On your own / 20 - 30 min. Easy Run!  Tuesday PM:    Meet by the Ski Room /20 min. Warm-Up Run/40 min. Strength Circuit / 10 min. Cool Down  Thanksgiving Break Plan! Wednesday Morning

  I hope you are stoked because we are going full send into the season!!!   Practice starts on the 13th of November!   Here is what the week is going to look like: *  PLEASE DRESS TO BE OUTSIDE ALWAYS!!!!  That means all the layers, hats, gloves, and good running shoes!!!  Monday:   Meet in the YELLOW ACADEMIC POD at 3:30 pm / We will go over team Info / Fill out Surveys / Check equipment and test kick zones (if you need) / Team activity / Team dinner dates Tuesday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / 45 min. Strength, Circuit / 15 min. Cool Down Wednesday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / *35 min. Hill Resistance Training / 10 min. Cool Down  * Bring a pair of extra poles or your classic poles to do hill resistance     Thursday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / Strength Circuit / 15 min. Cool Down Friday:    Meet at the doors by the ski room @ 3:30 pm /  Runnin

We are getting close!   The season is coming up so I hope you are getting stoked!   There are a few upcoming dates to keep your eye on. Nov. 8th:  Winter Sports Night in the LHS Theater at 7:00 pm Nov. 11:  UW Gear Swap in the Corbett Gym from 11 am - 2 pm Nov. 13:   First day of Practice!

 Rest is the absolute most important thing you can do this week so if you need to take an extra day off to feel rested go for it!  Keep in mind we will have 2 days of travel in there so make sure you are getting some active recovery in while you travel. Here is what we will be doing for training this week: Monday:   Classic Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Tuesday:  Skate Skiing / Meet at HJ at 4:00 pm / 6 x 15 sec. Natural Intervals   Wednesday:   Travel Waxing and Packing / Light active recovery workout if you have time.  Thursday:   Drive to DIA and fly to Seattle / walk around Seattle or do a light workout in the gym.  Friday:   Fly to Fairbanks / walk around Fairbanks when we arrive   Saturday:   Pre-ski the Course!  Sunday:  Pre-ski the Course! Race Schedule: Monday, March 13 – Interval Start Classic Technique 7.5Km Tuesday, March 14 – Sprint Free Technique Thursday, March 16 – Mass Start Free Technique 5Km, 10Km, 15Km

We have about a week and a half before we leave for Jr. Nationals!  Rest is the absolute most important thing so if you need to take an extra day off to feel rested go for it!   Here is what we will be doing for training this week: Monday:  Day off / Yoga, stretching, rolling, and taking a nap! Tuesday:  Classic Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Wednesday:   Skate Skiing / Meet at HJ at 4:00 pm / 1:00 over distance Thursday:  Classic Skiing / Meet at HJ at 10 x 15 sec. natural intervals Friday:   Skate Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Saturday:  Day off or OD ski on your own technique of your choice

Congratulations to the following athletes who have qualified for the 2023 Nordic skiing State Championships in Jackson Wyoming!  Mellissa Bingham Morgan Gelwicks Camy Sinicki Zeren Homer Caroline Bredehoft Hannah Peterson Eliza Fay Laura Brande Cole Kricken Kelton Rucinski Gavin Baker Austin Quillinan Van Weiderholt Emmitt Gray Ian Greenwald Gideon Moore Sam Kaiser Jack Voos Thomas McCoy Flynn Arnold James Specht Jackson Crain Darin Binning   We have practice Monday even though it is presidents day.  Those going to state this is a required practice for you.  Monday pm:   Classic Skiing / 45 min. Active Recovery Ski and Technique work (this is an easy ski at a low intensity designed to leave you feeling recovered at the end!) Tuesday pm:   Skate Skiing / 20 min. Warm-up / 10 - 30 sec. Intervals / 10 Min. Cool Down Wednesday:  Waxing Thursday:  Leave for Jackson @ 7:30 am State Events: Thursday, Feb 23 – Course inspection Course open for inspection: 10:00 AM Courses Closed: 5:30 PM Frida

Cody was awesome!  What a beautiful weekend!  It was so great that we got to do a 10k skate this weekend before we do it at State. This week we will be continuing to taper.  JNs skiers you still may want to get one more over-distance day in.     THIS IS THE MOST IMPORTANT PART OF TAPER:   You  do not  want to stop training nor do you want to start anything new!!!  This is not the time to start up a new hobby of roller skating at the terrain park!  Doing this is a great way to make yourself really sore or potentially injure yourself right before the biggest race of our season.  Also, if you stop training the chances of getting sick go way up.  This is  not  the way to ski your fastest at state. For skiers who have been doing additional workouts outside of the team workouts, this is the time to start scaling those back.  You don't want to stop cold turkey but make them easier for this week.     Monday am:   Core and Yoga on your own Monday pm:   Skate Skiing / 45 min. Active Recovery

I want to start by saying fantastic racing this weekend in Casper!  You all did such an amazing job, and you are coming together as TEAM!  Keep up the hard work we are on the final push before State! The exciting news is you did it!  You made it to the point in the season where we start to Tapper!  Tapper is when we begin to take the number of hours we have been training down and start to shorten our interval sessions.  The goal is to super compensate and hit that big peak we have been working towards all season.  THIS IS THE MOST IMPORTANT PART OF TAPER:   You do not want to stop training nor do you want to start anything new!!!  This is not the time to start up a new hobby of roller skating at the terrain park!  Doing this is a great way to make yourself really sore or potentially injure yourself right before the biggest race of our season.  Also, if you stop training the chances of getting sick go way up.  This is not the way to ski your fastest at state. JNs Skiers this week is

Thank you all for your flexibility with the Casper race being canceled.  We certainly made the best of it and doing to Poll Mountain Shuffle was a lot of fun!   The Casper race has been rescheduled for this weekend.  We will plan on doing the same thing we would have done last week.  This is the last week of our intensity block before we start to taper.  Keep on working hard and it will pay off as we start to take the training load off!   Skiers going to JNs, I will be visiting with you about how taper will look a little bit different for you.   Here is our practice schedule for the week: Monday AM:   20 - 30 min. Run Monday:   Skate Ski / 20 min. warm-up / 30 min. Riding flat ski and Tuck Skate / 10 min. Cool Down Tuesday AM:   Core and Yoga on your own Tuesday PM:   Classic Ski / 6 x 2 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday:   Skate Ski / Over Distance 1:15  Thursday AM:   Core and Yoga on your own Thursday:   Waxing / 30 min. Run  Friday AM:   

Hey Skiers! Congratulations to all the skiers who traveled and raced at Soldier Hollow last weekend!  While sitting on my couch on Sunday after a lovely ski, I got to thinking about nutrition and remembered a few awesome videos we created and put on SNOW.  Please take a few minutes to check out these resources. https://www.snowyoming.org/nutrition.html This is our last big push and intensity block before we start to taper.  The time frame for those going to JNs might look a little different and we will be talking about that as well.    We will be dipping out of our bucket again so make sure you are getting extra sleep and eating well!  Here is our practice schedule for the week: Monday AM:   20 - 30 min. Run Monday:   Classic Ski / 20 min. warm-up / 30 min. Striding and changing gears / 10 min. Cool Down Tuesday AM:   Core and Yoga on your own Tuesday PM:   Skate Ski / 6 x 2 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday:   Classic Ski / Over Distance 1:1

The Lander races went well and are behind us.  You are all starting to ski well and getting a little snappier with your tempo.  Keep up the hard work!  This week is a recovery week.  Remember, recovery weeks are essential to super compensation.  Here is the graph as a reminder as well.    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!  We are not tapering yet just thinking more about speed and less about endurance.  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 teaching us what to do if we are disappointed in a race result. Please take a few minutes to ch

Great job to everyone who raced in Casper this weekend! You all raced your hearts out and I am so stoked to keep our race season going!   Please keep doing your self-care: drinking plenty of water, eating good foods, and getting 8-9 hours of sleep a night.   In addition, we aren't doing core and yoga as a team this week but it is still an excellent idea to do it! Doing yoga can actually boost your immune system. Yoga with Kassandra is my favorite youtube yoga instructor.   This week we have our Lander Race, it is a High Plains qualifier and a High School race so the times are going to be a bit different.   I will give you the link below so you have all the details for the race.  Monday am: Core & Yoga on Your Own  Monday pm: Classic Skiing / 20 min. Warm-Up / Double Pole Technique Work / 10 min. Cool Down  Tuesday am: 20 – 30 min. Run On Your Own  Tuesday pm: Skate Skiing / 20 min. Warm-up / 4 x 4 min. Intervals / 10 min. Cool Down Wednesday am:  Core & Yoga on Your O

   Welcome back and Happy New Year!   We are headed into our intensity block which means we will be decreasing our hours by a little 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!   Monday am:    Core & Yoga on Your Own Monday pm:    Classic Skiing / 20 min. Warm-Up / 30 Double Pole / 10 min. Cool Down on your own Tuesday am:   20 – 30 min. Run On Your Own Tuesday pm:    Skate Skiing / 30 min. Warm-up / 30 Downhill corner practice / 15 min. Cool Down Wednesday am:    Core and Yoga on Your Own Wednesday pm:   Classic Skiing / 20 min. warm-up / 4 x 5 min. L3 intervals with fast end / 10 min. cool Down Thursday pm:  Waxing & 30 - 40 min. Run Friday am:   Leave for Casper at 7:30 am  Races: Friday, Jan. 6     5K/ 3.5K Freestyle Interval Start  Bibs: available