9th Week - Intensity Block

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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 in the evening. 

Here is the plan for the week.  

Monday am:  Sleep In!
Monday pm:  Skate skiing / 20 min. Warm-up / Technique work / 30 min. Active Recovery

Tuesday am:  20 – 30 min. Run On Your Own
Tuesday pm:  Classic Skiing / 1:15 Over Distance / 6 x 10 sec. Speeds

Wednesday am:  Core and Yoga on Your Own
Wednesday pm:  Waxing / 30 min Run 

Thursday am:  Leave for Jackson at 7:00 am

Friday Jan. 12, 2024       

                        10 AM-4 PM Check-in at Trail Creek Cabin

    9 AM-11 AM Course Inspection

11 AM-1 PM WYHS 5k Skate mass start - COURSES CLOSED

 1 PM-4 PM Course Inspection

4 PM Scratches and late entry deadline (late entries will be charged a $10 late fee per entry)

        5 PM Team Leader Virtual Meeting


Saturday, Jan. 13, 2024

       CLASSIC INTERVAL START - tentative schedule

           7 AM First shuttle to Trail Creek from Stilson Lot

                   7:30 AM Bib Pickup 

                                    9 AM U16/U18/U20 Girls 5k

      10:30 AM U16/U18/U20 Boys 5k

           12 PM WYHS Unsanctioned 5k 

      12:30 PM U14 3k

             1 PM  U12 2k

        1:30 PM  U10 1k


Awards ceremonies will occur after the completion of each race throughout the day


Sunday, Jan. 14, 2024

    FREESTYLE MASS START - tentative schedule

          7 AM  First shuttle to Trail Creek from Stilson Lot

                 7:30 AM    Bib Pickup 

                                       9 AM U18/U20 Boys 10k 

          10 AM U18/U20 Girls 10k

          11 AM U16 Boys 5k

     11:30 AM U16 Girls 5k

  12:00-3 PM Youth races (U14 2.5k, U12 2k, U10 1.5k)

 

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