10th Week - Intensity Block

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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 / 30 - 40 min. Run or ski on your own 

Thursday am:  Leave for Pinedale at 8:00 am
Thursday pm:  Run or ski when we get to Pinedale 

Friday: 
January 19th will be a Varsity 5.5 km Skate race. Junior Varsity will be a 5.5 km
Skate race.

8:00 AM: Course open for inspection - All Skiers and spectators must ski in the direction
of the race at all times. Please yield to racers at all times. Bibs available in the timing
hut at 9:00 AM

National anthem will be played one half hour before the start of races.

Friday's Race Starts at 1:00 pm. Girls Varsity first followed by boys Varsity. Then JV girls
followed by JV boys.

Saturday:
January 20th will be a Classic race. Varsity will ski a 7 1/2 km course and
Junior Varsity will ski a 5.5 km course.

Saturday Race starts at 10 am. Varsity boys first followed by Varsity girls. JV boys then
JV girls. More exact start times will be on the start order after we get all entries in.

Awards banquet Friday evening
Friday, January 19, 2024, at 6:00 PM

Banquet in the Pinedale Elementary School Cafeteria

Located at

3040 Bloomfield Ave. Pinedale, Wyoming 82941

Ham and Turkey
Potatoes/Macaroni and Cheese

Corn
Salad
Rolls
Misc
Lemonade/Water
Cookies/Cake
$12.00

All athletes, parents, coaches, bus drivers, friends

Everyone is welcome to come


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