LHS Nordic Ski Team Blog!!

 Here we are the week before Jr. Nationals!  We are on the last week of our peaking block which means rest is the absolute most important thing!   Here is what we will be doing for training this week: Monday:  Day off! Tuesday:  Skate Skiing / Meet at HJ at 4:00 pm / 45 minutes Active recovery Ski Wednesday:  Classic Skiing / Meet at HJ at 4:00 pm / 20 min. Warm-up / 6 x 10 second Intervals / 10 min. Cool Down Thursday:  Yoga and Rolling / Pack & Wax Skis Friday:  Leave for Minnesota!

  Holy Moly!  What a season! This is it!  The last week of practice and our state races!  This is what you have been working for all season.  Now is the time to just put the hammer down and put it all out there because there is no reason to hold back!   Be all in, Get Stoked, and  Slay the Dragon!!! Here is the list of the skiers going to state: Caroline Bredehoft Hannah Peterson Morgan Gelwicks Colleen Sommerfeld Eliza Fay Laura Brande Zeren Homer Isa Naschold Kieren Burns Camryn Sinicki  Gideon Moore Jack Voos Colby Bluemel Sam Kaiser Austin Quillinan Emmitt Gray Kelton Rucinski Ansel Visser Braeden Ewers Emmet Shuman Tristan Smith Alternates are:  Cole Kricken Gavin Baker Thomas McCoy Ian Greenwald James Gonzalez Tuesday am:   15 – 20 min. Run On Your Own or Sleep in! Tuesday pm:  Skate Skiing / 20 min. Warm-up / 8 x 15 sec. Intervals / 10 min. Cool Down Wednesday am:   Yoga on Your Own Wednesday pm:   Classi...

 Hi Skiers! Here is the link to the skiers who have qualified for state.  Thank you everyone for all you hard work throughout the season! https://docs.google.com/spreadsheets/d/1tXJQeg2wMxDLab4TSYM_6q6ujx33gaAbA6pdlajSAZM/edit?usp=sharing

 Wow!  We are starting to ski great!  What a fantastic weekend of racing in Jackson!  It was beautiful, the competition was intense and the skiing was fast and fun!   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 the hard work we have done.  It is really important that you do not stop training right now and you do not start any new activities right now.  You want to focus on staying/getting healthy, eating well, sleeping, and focusing your energy where it is 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) 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 rac...

 I want to start out by thanking you all for your amazing racing and perseverance this past weekend in Lander.  You all did such an amazing job and I really feel like things are starting to come together for our team!   The exciting news is you did it!  You have made it to the point in the season where we start to Tapper!  Tapper is when we start to take the number of hours we have been training down and start to shorten up our interval sessions.   THIS IS THE MOST IMPORTANT PART OF TAPPER:  You do not want to stop training nor do you want to start anything new!!!  This is not when you start up your new hobby of roller skating at the terrain park!  If you stop training the chances of getting sick go way up.  This is not the way to ski your fastest at state.   Monday AM:  Core and Yoga on your own Monday:   Classic Skiing / 45 min. Active Recovery Ski and Technique work (this is an easy ski at a low intensity...

 Hey Skiers! While sitting on my couch on Saturday evening watching youtube videos I ran across these two videos on sick remedies.  I think it's pretty good and pretty relevant as most of the team has been fighting one sickness or another.  Please check them out and keep working on your self-care and taking your vitamin D3. https://youtu.be/bYXZP8eZKCw https://youtu.be/8noy2a0AqTw This is our last big intensity block week before we start to tapper.  That means once again that we are dipping out of our bucket so also make sure you are getting extra sleep!  Here is our practice schedule for the week: Monday AM:  20 - 30 min. Run Monday:   Skate Ski / 20 min. warm-up / 30 min. Finding the Balance / 10 min. Cool Down Thuesday AM:  Core and Yoga on your own Tuesday:   Classic Ski / 5 x 2 min. Intervals / 10 min. Cool Down Wednesday AM:   20 - 30 min. Run Wednesday:  Skate Ski / Over Distance 1:15 Thursday:   Travel to Lander /...

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