LHS Nordic Ski Team Blog!!

Happy New Year everyone!   Woohoo, here we go!!   We will have team practice on Wednesday & Thursday this week and we will leave for Casper on Friday morning.  Thursday afternoon we will be waxing our skis for Casper.   This week we are headed into our intensity block which means we will be decreasing our hours by a little but increasing our speed workouts and racing.  This means your self-care and recovery are more important than ever. This is a great YouTube video that my sister created on green tea and how it can keep you healthy through this race season.   https://youtu.be/KAEM4BLG-AU So go green!   Monday am:    ON YOUR OWN / Core & Yoga on Your Own Monday pm:    ON YOUR OWN / Classic Skiing / 20 min. Warm-Up / 30 Double Pole / 10 min. Cool Down on your own Tuesday am:    ON YOUR OWN /  20 – 30 min. Run On Your Own Tuesday pm:     ON YOUR OWN /  Skate Skiing / 30 min. Warm-up / 30 Downhill corner practice / 15 min. Cool Down Wednesday am:   Meet at the ski room at 8:30 am

   Hello Skiers!   I hope you all having a wonderful Holiday!  I have gotten to do some amazing skiing and I hope you have too!  This week we do not have team practice but it is really important for your fitness to get out and ski on your own.  We have one last week of our endurance block and next week we start with our intensity block!   Keep that visual of a pyramid in mind.  You can't build a tall pyramid without having a large base.   Here is the training for the week: Monday: SKI ON YOUR OWN!  1:30 OD Classic Ski / 20 min. no pole work / Trail challenge try to ski as many trails as you can! Tuesday am: Yoga and Core ON YOUR OWN Tuesday pm:  SKI ON YOUR OWN! Skate Ski / 1:15 Focus on V2 Alt. here is a video from Andy Newell  https://youtu.be/PQh5pIBrPVM Wednesday am:  MEET AT THE SKI ROOM @ 8:30 AM / Classic Ski / 20 min. Warm-up / 35 min. Hill resistance / 10 min. Cool down / Done by 1:00 pm Thursday am:  MEET AT THE SKI ROOM @ 8:30 AM /Classic Ski / 1:15 Over Distance / Done

We are making it work!  I am proud of everyone working through this low snow start to the season!  This week is our last week before winter break. Thursday will be a 1/2 day of school so we are planning to leave to ski out at Chimney Park at 2:00 pm. Keep your eye on the blog as things are changing a lot this season, and we will be taking everything one day at a time.  I will also be posting training suggestions for the days we don't have team practice. Monday AM:   20 - 30 min. Run on your own   Monday PM:   30 min. L1 Run / Core & Yoga in the Yellow Pod (hand out top 10 jackets) Tuesday PM:   20 min. Warm-up Run / Strength Circuit or Canadian Strength Test / 10 min. Cool Down  Wednesday AM:   20 - 30 min. Run-on your own Wednesday PM:   20 min. Warm-Up Run / 40 min. Hill Resistance Training / 10 min. Cool Down Run (Bring your Poles!) Tuesday PM:   Classic Ski @ Chimney Park Leave @ 2 pm / 1:15 Over Distance / 10 min. Cool Down  Friday AM:   20 - 30 min. Run - on your own Frid

What an awesome weekend in Lander!  It was so excellent to get on skis and do some racing!  All of your hard work doing dry land paid off this weekend.   Please come prepared to be outside for practice to do more strength circuits, hill bounding, and running!  The workouts in red are optional for those who feel they need to get in more hours. Saturday we will head out to Chimney Park to do a time trial to make up for missing our Casper race. Monday AM:   20 - 30 min. Run on your own   Monday PM:   30 min. Run / Core & Yoga at 3:30 in the Yellow Pod  Tuesday PM:   Classic Skiing / Technique work  Wednesday AM:   20 - 30 min. Run-on your own Wednesday PM:  Classic Skiing / 20 min. Warm-Up / 35 min. Hill Resistance / 10 min. Cool Down Run Tuesday PM:   Classic Skiing 20 min. Warm-up / 45 min. Specific Strength / 10 min. Cool Down (Team Dinner at Sam's! at 6:30) Friday AM:   20 - 30 min. Run - on your own Friday:   20 min. Warm-up Run / Strength Circuit & Games  Saturday:  Skat

What a great start to the season!  Even though we haven't had a lot of snow yet we still got on snow for the first time this week and have done our first time trial!!   This week we have our first race.  Remember you must have at least 9 practices and 80% of practices to compete.  This week we will work on endurance and race prep.    Thursday we will be waxing our classic and skate skis right after school so we can leave early Friday morning for Lander. Monday am:   Core on your own Monday pm:   30 min. Warm-up Run / Core and Yoga / Race strategy conversation Tuesday am:   20 - 30 min. Run on your own Tuesday pm:   20 min. Warm-up /  35 min. Hill Resistance / 10 min. Cool Down  Wednesday am:   Core on your own Wednesday pm:  20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down Thursday am:   20 - 30 min. Run on your own Thursday pm:   30 min. Run / Waxing skis Friday:   Leave from the ski Room at 6:00 am for Lander!  Schedule of Events for races: Friday NOON: Course Open for