LHS Nordic Ski Team Blog!!

  Greetings Skiers!   I hope you all had a great Thanksgiving break, ate a lot of good food, and got to do some running or skiing! This week is a bit up in the air so keep your eye on the blog and be prepared for anything. You can bring your skis and put them in the ski room so you are ready to ski if we can.  Make sure to bring plenty of warm clothes as well as hat and gloves. 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:  3 0 min. Warm up Run / Core & Yoga  Tuesday AM:   Core and Yoga on your own  Tuesday PM:   Classic Skiing Technique Drills if there is enough snow or Strength Circuit  Wednesday AM:   20 - 30 min. Run-on your own Wednesday PM:   Classic Skiing or Running  / ...

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. In addition, these extra workouts should not compromise our afternoon workouts with the team.  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 in the Yellow Pod / 30 min. Warm-Up Run / Core & Yoga in the Yellow Pod Tuesday AM:   On your own / 30 min. Level 1 Run!  Tuesd...

   I hope you are stoked because we are going full send into the season!!!   Practice starts on the November 17th!   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 / 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 / 30 min. Run / Core and Yoga  / 15 min. Cool Down...

The season is coming up so I hope you are getting stoked!   There are a few upcoming dates to keep your eye on: Nov. 1st:    UW Gear Swap in the Corbett Gym from 11 am - 2 pm Nov. 13th:    Winter Sports Night in the LHS Theater at 7:00 pm Nov. 17th:    First day of Practice!  Meet in the Yellow Pod.

 Hey All! I hope your summer is off to a great start and you are enjoying doing some summer training. I wanted to remind you that in the summer there are great training resources and suggestions on the SNOW Web Page.  You are all welcome to join us for all of the SNOW training! I will not be posting to the blog so look on the SNOW page for a weekly schedule!  Also, I will be doing our Rollerski Clinics again this summer every other Monday. See you all on the 30th! There is also going to be a Camp in Casper July 10 - 13 and it is only $150. This is a great opportunity to do some summer training with skiers from around the state. 

Wow!!  I can't believe we are heading into our last week of practice!  The season went so fast!   Thank you for dedicating the last 4 months of your life to skiing!   I am stoked to be hosting State this year!  As a reminder, all of you are invited to come on both days of the races.  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 / 45 min. Active Recovery and Cornering (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:   Classic Skiing / 1:00 Over Distance with 6 x 5 sec. pick-ups Thursday pm:  Waxing / There will be a wax call for State!  You are required to use that wax. Friday:  Leave for Happy Jack @ 7:30 am Friday, February 28th:   Courses open...

 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 and do not start any new activities right now.  You want to focus on staying/ getting healthy, eating well, sleeping, and focusing your energy where 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 or sicker) 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. WE WILL HAVE PRACTICE MONDAY & TUESDAY BUT IF YOU ARE STILL SICK TAKE ANOTHER REST DAY!  One last thing, we will announce who has qualified for state on Wednesday of this week.  W...

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: The really important part of this model is that you have to keep training but you just do less of everything and you don't start anything new. Here is our practice schedule for the week: Monday PM:  Classic Ski / 20 min. warm-up / Double Pole timing / 10 min. Cool Down Watch this video before practice:   https://youtu.be/mKnFL1WU-PQ?si=U_AX_Qud96t8iXW3 ** We will take a team picture at 3:15, meet at the ski room!  Tuesday AM:   Core and Yoga on your own Tuesday PM:   Skate Ski / 8 x Ladder Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday PM:   Waxing / 30 min. Run Thursday AM:  Leave for Cody at 8:30 am...

 Hello Skiers! I hope you had a great weekend, got some recovery time and you are ready to hit the trails again on Monday!   It is super important that you keep coming to practice!  We are not tappearing 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 Also, I was talking to Anna about the first-ever Olympic gold medal that Jessie Diggins and Kikkan Randal got.  It is worth watching! Check it out!   https://youtu.be/aWbihl5VAxs?si=vQ0T7Fd8PgAHox4Q 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:...

At this point in the season, you will see us start to cut back on our training hours, shorten intervals, and talk a lot more about tempo and quickness!  It is essential not to add extra new training right now, it will not make you faster, it will only make you tired.   Lastly, almost all of you have gotten to do some racing at this point in the season.  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 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-Up / 6 x 2 min.  ...

 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.  * If you go out to ski please look at the temperature before you go!  Make sure it is above - 4. Tuesday am:   Core and Yoga on Your Own Tuesday pm:     Classic Skiing / 1:15 Over Distance with single stick...

This weekend, there was such great skiing, and I am so stoked to keep on rolling!   Consistency in your training is what allows you to  improve as a skier!   This week will be a full week of training and then we have a weekend off of racing.  For the skiers traveling to Soldier Hollow, I am planning to leave Thursday morning so I can get there to ski around 3:30.  Then a couple other HP coaches and myself will be there to help support you for structure and wax.  Please let me know what your plans are as well. I had a good conversation with the other coaches this weekend about pre-biotics, pro-biotics and Kabucha.  Therefore, the next nutrition tip is all about probiotics!  I have another nutrition tip for you from my sister!  Here you go!   https://youtu.be/6DQHVYaTFrc Lastly, since we will not be doing core and yoga as a team, it is a great idea for you to do it on your own in the morning or evening.  Here is the pla...

What a beautiful and fun weekend in Pinedale!  You all are doing some great ski racing!  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:    Classic Skiing / 20 min. Warm-Up / 45 Technique Work / 10 min. Cool Down on your own Tuesday am:    ON YOUR OWN /  20 – 30 min. Run On Your Own Tuesday pm:     Skate Skiing / 30 min. Warm-up / 4x4 min. Pace Intervals / 15 min. Cool Down Wednesday am:    ON YOUR OWN / Core & Yoga on Your Own Wednesday pm:  30 min. Run / Waxing  Thursday am:  Le...