9th Week - Intensity Block

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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! We have a weekend off from traveling but will have a time trial Saturday.  For the skiers traveling to Soldier Hollow next weekend you should take the weekend off from racing. You can come to practice Saturday but you will do an OD ski instead of the time trial. 

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, we will only be doing core and yoga as a team once this week but it is a great idea for you to do it on your own in the morning or evening. 

Here is the plan for the week.  

Monday am:  Core and Yoga on Your Own
Monday pm:  Classic skiing / 20 min. Warm-up / 45 min. Technique work / 30 min. Active Recovery

Tuesday am:  20 – 30 min. Run On Your Own
Tuesday pm:  Skate Skiing / 5x3 min. Intervals 

Wednesday am:  Core and Yoga on Your Own
Wednesday pm:  Skate Skiing / 1:15 Over Distance / 6 x 10 sec. Speeds (Maybe Chimney Park)

Thursday am:  20 – 30 min. Run On Your Own
Thursday pm:  Classic Ski / 20 min. Warm up / 30 min. Double Pole specific strength / 10 min. Cool Down

Friday pm:  30 min. Run / Core and Yoga 

Saturday:  Classic Ski / 10k Time Trial at Chimney Park

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