Week 10 - Recovery Week & SoHo

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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 check out this video:  https://youtu.be/dRd8i0fgYbU

Here is the training for the week:

Monday AM:  30 min. Run On Your Own!

Monday:  Core and Yoga in the Yellow Pod (this is a key part of your recovery) 

Tuesday AM:  Core and Yoga on your Own!

Tuesday:  Classic Skiing / 20 min. Warm-Up / 6 x 3 min.  Gravity Intervals / 10 min. Cool Down

Wednesday AM:  30 min. Run On Your Own!

Wednesday:  Skate Skiing / 1:15 Over Distance with 6 x 10-second speeds

Thursday AM:  Core and Yoga on your Own!  (JNQ Skiers Leave for SoHo)

Thursday:  Choose the Technique you need the most work on / 20 min, Warm-up / 45 min. Technique work / 10 min. Cool Down

Friday:  Skate Skiing / 30 min. Race Warm-up Practice / Games / 10 min. Cool Down 

Saturday:  No Practice / Take an extra rest day or Ski on Your Own! 

Sunday:  Day Off! 

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