13 Week - Lander Race

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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 will not be a JV category/race. All
races will be freestyle, 15-second interval start. The course is noted in orange on the
map below.

Schedule of Events:
11:00 AM:  Course Open for Inspection - ALL Skiers, Spectators and Coaches
MUST ski the direction of the race at all times. 
11:50 PM: Course Closed & National Anthem
12:00 PM:  Boys Varsity
Followed by Girls Varsity

Saturday February 5th
7.5km Classic High School Race
4km Freestyle Middle School Race
2km Freestyle Novice Race
15 sec Interval Start
Beaver Creek Ski Trails

Description of Race:
Varsity Boys and Girls will race a 7.5km Classic, with 15-second interval start. There will
not be a JV category/race. The course will be groomed single track “best line”
with double tracks where appropriate as snowpack and terrain allows.
Middle School athletes will race 4km Freestyle, 15 second interval start. Classic
tracks will be set in such a way that they should not pose a danger to freestyle
skiers. On downhill sections, the tracks will be to the side, or lifted, for safety.
Novice athletes will race 2km Freestyle, 15 sec interval start.

Schedule of Events:
8:00 AM: Course Open for Inspection - ALL Skiers, Spectators and Coaches
MUST ski in the direction of the race at all times. See the course map attached.
9:50 AM: Course Closed & National Anthem
10:00 AM Girls Varsity
Followed by Boy's Varsity

 



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