Week 9 - Intensity Block, Lander Race & JNQ!

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 Own 

Wednesday pm:  Waxing / 30 - 40 min. Run

Thursday am:  Get out of class at 9:00 / Leave for Lander at 9:30 am

Thursday pm:  Skate ski on Lander Golf course / 1:15 Over Distance 

Friday, January 13th 5km Freestyle Race

15-sec. Interval Start

Beaver Creek Ski Trails

Description of Race:

All athletes will race 5km. All races will be freestyle, 15 second

Schedule of Events:

11:00 AM: Course Open for Inspection - ALL Skiers, Spectators and

Coaches MUST ski in the direction of the race at all times. See the

course map attached.

11:50 AM: Course Closed & National Anthem

NOON: Female U16-U20 USSA NRL

Followed by Male U16-U20 USSA NRL

● NRL races will be run to completion before High School races

begin

Followed by Female Varsity High School Race

Followed by Male Varsity High School Race

Approximately 2PM:  Awards Ceremony for NRL/High School

Combined Results

● Please check the official start list for exact start times. Start lists

will be available on highplains.org prior to the race.

4:00 PM Trails closed to all skiing for grooming for Saturday’s race

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Saturday, January 14th 5km, 4km, 1km Classic Race

15-sec. Interval Start

Beaver Creek Ski Trails

Description of Race:

USSA NRL and High School athletes will race 5km. There will be an

open category 4km race, middle school boys and girls 4km races, and

an open category 1km race. All races will be classic, 15-second

interval start.

The course will be groomed single track “best line” with double tracks

where appropriate as snowpack and terrain allows. On downhill

sections, the tracks will be to the side, or lifted, for safety.

Athletes should be prepared to navigate technique and turning zones

which will be marked with v-boards and signage. These zones will be

determined by the Chief of Comp, TD, Assistant TD, and Chief o

Course prior to the beginning of course inspection and

communicated with coaches and athletes accordingly.

Schedule of Events:

9:00 AM: Course Open for Inspection - ALL Skiers, Spectators and

Coaches MUST ski in the direction of the race at all times. See the

course map attached.

9:50 AM: Course Closed & National Anthem

10:00 AM: Male U16-U20 USSA NRL

Followed by Female U16-U20 USSA NRL

● NRL races will be run to completion before High School races

begin

Followed by Male Varsity High School Race

Followed by Female Varsity High School Race

● Please check the official start list for exact start times. Start lists

will be available on highplains.org prior to the race.

Approximately Noon: Awards Ceremony for NRL/ High School

Followed by Novice 1km classic race

● Please check the official start list for exact start times. Start lists

will be available on highplains.org prior to the race.

Approximately 3:30pm: Awards Ceremony for Middle School Results

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