Week 13 - Start to Taper

By -

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

Comments

Post a Comment

Popular posts from this blog

Week 10 - Soldier Hollow Race

By -
Guess what!  We are at Soldier Hollow week!  For those of you going we will be leaving at 7:00 am Thursday.  Please make sure you are communicating with your teachers.   Monday:   Core/Yoga - Yellow Academic Pod / Video work  Tuesday AM:   20 - 30 min. Run on Your Own Tuesday PM:   Skate Skiing / 30 min. Warm up / Sprint Race Practice / 15 min. Cool Down Wednesday AM:   20 min. Core on your own Wednesday:   Classic Skiing / 1:30 Over Distance Ski Thursday:   Leave for Soldier Hollow at 7:00 am Friday:   9:00 am Race Start / Freestyle Sprints  Saturday:  9:00 am Race Start / Classic / 5k for U16 10k U18-U20
Read more

1st Week of Practice!

By -
I hope you are stoked because we are going full send into the season!!!   Practice starts on the 18th of November!   Here is what the week is going to look like: *  PLEASE DRESS TO BE OUTSIDE ALWAYS!!!!  That means all the layers, hats, gloves, and good running shoes!!!  Monday:   Meet in the YELLOW ACADEMIC POD at 3:30 pm / We will go over team Info / Fill out Surveys / talk about equipment / Team activity / Team dinner dates Tuesday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / 45 min. Strength Circuit / 15 min. Cool Down Wednesday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / *35 min. Hill Resistance Training / 10 min. Cool Down  * Bring a pair of extra poles or your classic poles to do hill resistance     Thursday:    Meet at the doors by the ski room @ 3:30 pm /  Running Warm Up 20 min. / Specific ...
Read more

Memorial Day Ski Camp!

By -
It is that time of the year the is the hardest for Nordic Skiers. We have finished our seasons, the snow is melting, we are starting to run and we’re a little bored with all the free time without training. Not to worry! We have something to get you STOKED!!! In just 2 short months we will be having the High Plains Memorial Day Ski Camp,  May 26-29 ! That’s right, your chance for that last ski on perfect crust in the beautiful Snowy Range. You’ll get a sexy mind and a sexy body AND learn all the tips and tricks to having a fantastic season next year. Weather you are a top 10 skier or want to be this is the camp for you. We will have UW Nordic Coaches and skiers as mentors for this event so you’ll have a chance to find out how to ski fast in High School, transition to college and rocket onto the College circuit. Space is limited so be sure to register early! Information and Registration:  http://bit.ly/hpsummercamp
Read more