Week 13 - Start to Taper

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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 a little bit different for you.  You are going to be doing a little mini endurance block before you taper.  Monday and Wednesday you will be doing a little longer skis.  

For skiers who have been doing additional workouts to 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:  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 AM:  20 - 30 min. Walk on your own
Tuesday:  Skate Skiing / 20 min. Warm-up / 8 ladder Intervals / 10 Min. Cool Down

Wednesday AM:  Core and Yoga on your own
Wednesday:  Classic Skiing / 1:15 Over Distance with 6 x 5-second pick-ups 

Thursday AM:  30 min. Walk on your own
Thursday:  Travel to Cody / Leave at 7:30 am / Wax and Walk or Run when we get there.

Friday, February 10th: 

Classic 6k Individual starts 15secs-Best line
Course open for inspection: 11:00 AM
Bibs available at Warming Hut: 11:00AM
Course Closed: 12:30PM
12:30PM National Anthem
Start time: 1:00PM
Girls
Boys

Saturday, February 11th: 

10k Individual starts 15secs
Course open for inspection: 8:30AM
Bibs available at Warming Hut: 9:00AM
Course Closed: 9:30AM
9:30AM National Anthem
Start time: 10:00PM
Boys

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