LHS Nordic Ski Team Blog!!

Greetings Skiers!  I can't believe we are headed into winter break! The season is going so quickly! It is important to keep training through the break so you don't lose the fitness you have gained. Also, this is a great time to get a lot of skiing. All of the practices over the break will be from 8:30 to noon. Here is the training for the next 2 weeks: 12/23/24 Monday: NO PRACTICE / 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! 12/24/24 - Tuesday am: Core and Yoga ON YOUR OWN Tuesday pm:  NO PRACTICE / SKI ON YOUR OWN! Skate Ski / 1:15 Focus on V2 Alt. here is a video from Andy Newell  https://youtu.be/PQh5pIBrPVM 12/25/24 - Wednesday am:  NO PRACTICE / SKI ON YOUR OWN! / Classic Ski / 20 min. Warm-up / 35 min. Hill resistance / 10 min. Cool down / Done by 1:00 pm 12/26/24 - Thursday am:  MEET AT THE SKI ROOM @ 8:30 AM /Skate Ski / 1:15 Over Distance / Done by 1:00 pm Thursday pm:  ...

What an awesome weekend in Jackson!  It was so excellent to do some racing!  Keep up the hard work, it is going to start to pay off!  We have another full week of training planned this week so keep up the awesome work of making it to practice!   The workouts in red are optional for those who feel they need to get in more hours. Monday AM:   20 - 30 min. Run on your own   Monday PM:   Classic Skiing / 15 min. Warm-up / 30 min. Technique work / 20 min. Ski  Tuesday AM:  Core and Yoga on your own Tuesday PM:  Skate Skiing /  20 min. Warm-Up / 35 min. Hill Resistance & V1 work / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run-on your own Wednesday PM:   Classic Skiing / 1:15 Over Distance & Double Pole work Thursday AM:   Core & Yoga Thursday PM:   Skate Skiing / 20 min. Warm-up / 35 min. Specific Strength / 10 min. Cool Down Friday:  Skate Skiing / 15 min. Warm up / 30 m...

We are off to a great start to the season!  We got a lot of great skiing last week and two good time trials.  I hope you all got some rest on Sunday and are ready for another full week. This week we will have our first race.  Remember you must have at least 9 practices and 80% of practices to compete.  I will also keep you informed as to whether Jackson can host a race or not.   This week we will work on endurance and race prep.  Wednesday we will be waxing our classic and skate skis right after school so we can leave early Thursday morning for Lander. Monday am:   Core on your own Monday pm:   Skate skiing / 20 min. Warm-up / 30 min. Technique work / 20 min. Ski Tuesday am:   20 - 30 min. Run on your own Tuesday pm:   Classic Ski / 20 min. Warm-up /  35 min. Specific Strength / 10 min. Cool Down  Wednesday am:   Core on your own Wednesday pm:  30 min. Run / Waxing skis   Thursday am:   L...

Greetings Skiers!   I hope you all had a great Thanksgiving break, ate a lot of good food, and got to do some skiing! I also hope you are ready to rock out some more skiing this week.  Thursday we will not be skiing.  I will be hosting our Soup'r Bowl Sale and Fall Art Show that evening.  Please come if you can!  If you did a lot of training over the break, ensure you are recovering and can absorb all your work! The workouts in red are optional workouts for those of you who are feeling you need to get in more hours. Monday AM:   20 - 30 min. Run on your own   Monday PM:  Skate skiing / 20 min. Warm up / 45 min. Technique work / 10 min Cool Down Tuesday AM:  Core and Yoga  Tuesday PM:   Classic Skiing / 1:30 Over Distance Ski   Wednesday AM:   20 - 30 min. Run-on your own Wednesday PM:  Skate Skiing /  20 min. Warm-Up / 40 min. Hill Resistance Training / 10 min. Cool Down Thursday PM:   30 min...

  This is the most important training week of the season so don't let your turkey stop you from putting in some hours of training!  If you can't be on skis take your running shoes or roller skis and hit the pavement!   If you feel like you need more training than you are getting with the team, the green workouts can be a good addition to your training. However, this is not recommended for freshmen and new skiers.  We will be cross-training this week!   Please bring your running shoes and your bounding poles!  Be ready for anything!   Also, Please remember gloves, hats, PANTS ski clothes that are not cotton t-shirts, and food to close the glycogen window! (like Brian says no junk food) Monday PM:    Meet by the ski room / 30 min. Warm-Up Run / Core & Yoga in the Yellow Pod Tuesday AM:   On your own / 20 - 30 min. Easy Run!  Tuesday PM:    Meet by the Ski Room /Classic Skiing at Happy Jack! / 45 min. Techn...

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 ...

  Greetings Skiers!   The weather outside is starting to feel like winter! Snow is in the forecast, and I am thinking about skiing! This is a good article about multi-sport athletes Here is a list of some important dates coming up: Basecamp Fisher Night:  Nov. 7th from 6:30 pm Winter Sports Night:  Nov. 14, 7:00 pm. We'll start in the Theater and then break into individual sports for our pre-season meeting.   Nov. 18th - First Day of Practice.  The team will meet in the Yellow pod for a meeting.  Here is the 24-25 Race Schedule  Looking forward to seeing everyone!  

Rest is absolutely the most important thing you can do this week so if you need to take an extra day off to feel rested go for it!  Keep in mind we will have 2 days of travel in there so make sure you are getting some active recovery in while you travel. Here is what we will be doing for training this week: Monday:   Classic Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Tuesday:  Skate Skiing / Meet at HJ at 4:00 pm / 6 x 15 sec. Natural Intervals   Wednesday:   Travel Waxing and Packing / Light active recovery workout if you have time.  Thursday:   Travel Day / 30 min. Run or Walk if you can! Friday:   Fly to Albany   Saturday:   Get Settled in and ski if we can!  Sunday:   Pre-ski the Course! Race Schedule: Monday, March 11 – Interval Start Skate Technique 7.5Km Wednesday, March 13 – Sprint Classic Technique Friday, March 15 – Mass Start Classic Technique 5Km, 10Km, 15Km Sa...

 We have about a week and a half before we leave for Jr. Nationals!  Rest is the absolute most important thing so if you need to take an extra day off to feel rested go for it!   Here is what we will be doing for training this week: Monday:   Day off / Yoga, stretching, rolling, and taking a nap! Tuesday:   Classic Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Wednesday:   Skate Skiing / Meet at HJ at 4:00 pm / 1:00 over distance Thursday:   Classic Skiing / Meet at HJ at 10 x 10 sec. natural intervals Friday:   Skate Skiing / Meet at HJ at 4:00 pm / 45 minutes technique and active recovery Saturday:   Day off or 1:15 OD ski on your own technique of your choice

Wow!!  I can't believe that we are headed into our last week of practice!  The season went so fast!  Thank you for dedicating the last 4 months of your life to skiing!   We do not have practice Monday because it is Presidents Day.  However, on Tuesday we will be naming the state team so make sure you come to practice!  Reminder:  We are working on peaking so if you have been doing extra workouts this is the time to scale it way back!  Monday pm:   Classic Skiing on your own! / 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 pm:   Skate Skiing / 20 min. Warm-up / 10 - 30 sec. Intervals / 10 Min. Cool Down Wednesday pm:  Waxing (There will be a wax call for State!) / 20 min. Run or Walk Thursday:  Leave for Casper @ 8:30 am / pre-ski the course Friday, Feb 23 - 5km State Freestyle Championship: 15-second interval starts Cour...

  Wow!  What a fantastic weekend of racing in Lander!  It was beautiful, the competition was intense and the skiing was fast and fun!   Guess what?   We are in our PEAKING portion of the season!!!  Woohoo!!! This is when we take some of the training load off and let our bodies super-compensate for all our hard work.  It is super important that you do not stop training right now and you do not start any new activities right now.  You want to focus on staying/getting healthy, eating well, sleeping, and focusing your energy where it is needed! This Peaking program works extremely well if you: Do the training properly and don't do too much (you'll get tired and not race to your potential) Do the training properly and don't do too little (you'll get sick) Even if you are not going to state or nationals this will help you with the last couple of weeks of your season and help with any spring racing you plan to do. One last thing we will be anno...

A big shout out to those who did the Pole Mt. Suffle this weekend!  It was so fun to see all the Hawaiian shirts out there in the blizzard!  This is a really pivotal part of our season.  We have one last week before we really start to take the load off to peak.  That means keep coming to practice, putting in the time and you will have a very strong peak at the end of the season! Here is a great image showing super-compensation: Here is our practice schedule for the week: Monday PM:  Classic Ski / 20 min. warm-up / 45 min. knee drive and timing / 10 min. Cool Down Tuesday AM:   Core and Yoga on your own Tuesday PM:   Skate Ski / 9 x 1 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday PM:   Waxing / 30 min. Run Thursday:  Leave for Lander @ 1:30 pm Friday, February 4th 5km Freestyle Race 15 sec Interval Start Beaver Creek Ski Trails Description of Race: Varsity Boys and Girls will race 5km. There ...

Hello Skiers! I hope you had a great weekend and you are ready to hit the trail on Monday!   Your teammates who raced in Soldier Hollow did an awesome job and represented the team well!   Cody's race has been rescheduled to the 16-17 of Feb.  It is super important that you do both days of practice!  We are not appearing yet!  This is our last big push before we start taking the load off. Here is a good video about switching sides with your V-1. https://youtu.be/7uWvdcp0QJE?si=UmEdUYHeeAC9SaMO Here is our practice schedule for the week: Monday AM:   20 - 30 min. Run Monday:  Skate Ski / 20 min. warm-up / 45 min. Riding flat ski, Timing, and Tuck Skate / 10 min. Cool Down Tuesday AM:   Core and Yoga on your own Tuesday PM:   Classic Ski / 8 x 1.5 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday PM:   Skate Skiing / 1:15 Over Distance Ski Thursday AM:   Core and Yoga ...

At this point in the season, you will see us start to cut back on our training hours a bit, shorten up intervals and talk a lot more about tempo and quickness!  It is really important not to add on extra new training right now, it will not make you faster, it will only make you tired.   Lastly, at this point in the season, almost all of you have gotten to do some racing.  You have probably had some results you were happy with and some you were not happy with.  Holly Brooks does a great job in this  Nordic Team Solutions  video on teaching us what to do if we are disappointed in a race result. Please take a few minutes to check out this video:   https://youtu.be/dRd8i0fgYbU Here is the training for the week: Monday AM:   30 min. Run On Your Own! Monday:   Classic Skiing / 30 min. Warm-up / 45 min. Pole placement Drills / 10 min. Cool Down  Tuesday AM:   Core and Yoga on Your Own! Tuesday:   Skate Skiing / 20 min. Warm-...

I can't believe we are headed into the 10th week of our season!  That means after this week we only have 5 weeks left!  That is crazy!  That said I am so stoked to be able to get back to training after our cold snap.  In the next few weeks, we are really going to be honing in on some technique work and working on gaining some more speed.   Here is a great video showing some double pole techniques: In this video, Andy does a great job of explaining the difference between only using your abs to using your whole core for Double Pole.   This video does a great job of talking about Double Pole with a kick: Here is what training will look like this week: Monday:   No practice!  Core and Yoga on your own  Tuesday am:   Core and Yoga on Your Own Tuesday pm:     Classic Skiing / 1:15 Over Distance with Double Pole Speeds / 10 min. Cool Down Wednesday am:     Core and Yoga on Your Own Wednesday pm:   Waxing ...

There was such great skiing that happened this weekend I am so stoked to keep on rolling!  This week is going to be a quick turnaround.  We have the Jackson race weekend coming up fast!  This weekend will be busy with our High School races on Friday and Saturday and the High Plains races on Saturday and Sunday.  This time in the season it is essential to use your time wisely so you can keep your grades up and keep coming to practice.  Consistency in your training is what makes it so you can improve as a skier!   I had a good conversation with Jackson and James in Walmart this weekend about Kabucha (and also slippers) so I decided the next nutrition tip should be all about probiotics!  I have another nutrition tip for you from my sister!  Here you go!   https://youtu.be/6DQHVYaTFrc Lastly, now that we have snow to ski on we will not be doing core and yoga as a team but it is a great idea for you to do it on your own in the morning or...