Week 11 - Intensity and Casper Race

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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 1:15 

Thursday AM:  Core and Yoga on your own
Thursday:  Waxing / 30 min. Run 

Friday AM:  Leave for Casper at 7:30 am 

Friday, Jan. 27th

1:00 PM – Varsity – 7.5 km 15-second Interval Classic

JV – 5km 15-second interval Classic

Bibs available at timing building: 11:00 AM

Course closes: 12:45 PM

Warm-up area: Ski course in the proper direction until 12:45 PM and the off trails of the

maze/stadium area.

Race order: Specific times will be noted on start lists

1:00 PM Varsity Girls

Varsity Boys

OPEN (7.5km)

JV Girls

JV Boys

Race officials reserve the right to alter start times due to inclement weather/situations on both

days if the need arises. Please advise your skiers to be within “earshot” of the stadium for race

announcements.

Saturday, Jan. 28th

10:00 AM – Varsity – 7.5km Mass Start Freestyle

(Where Varsity skiers finished Friday will determine where they start in chevron on Saturday)

JV - 5km Mass Start Freestyle - Teams will be assigned a lane and can decide their own order.

Bibs available at timing building: 8:30 AM

Course Closed/National Anthem: 9:45 AM

Sunday:  Day Off!

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