LHS Nordic Ski Team Blog!!

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