Hey Skiers.
While our snow is pretty sparce, there is snow in the forecast. The US women's team is continuing to do great-2nd place for Jessie Diggins in Duathlon and 2nd in women's team relay, the men's racing has been very fun as well.
IMPORTANT ITEMS FOR THE WEEK. Team meeting Wed 5-6 pm after practice at Ski HIll-then there is a fundraiser at the Ski HIll from 6-9 pm; Saturdays Dec. 14 and 21 we need volunteers!!! to man parking stations-a short stint raises some good funds for our team-this keeps our costs down! Please sign up if you can!! https://www.signupgenius.com/go/4090d48a5a729a1fa7-christmas
Here is the schedule for the week. We are going to begin increasing our L3,4 efforts.
SKILL FOCUS of the week, using leg as a spring, ankle, knee, hip and torso stacked on top of each other!
MONDAY: train on your own-if you did not take a day off, take Monday off or go light 30' L1, if you took a day off, 1 hr. L1
STRENGTH as recommended prior/1 yoga flow
TUES: Option 1-Wenatchee 3:30 pm meet at Confluence Park Boat Launch parking-skate roller skiiing-led by Heidi Loewen. Remember your boots, poles, helmets. Workout: agility on roller skis, body position, L1 X 15' (3X 8' L3 interval followed by 4' L1) 10-15' L1 cool down
2x through yoga flow on your own
Option 2-Leavenworth-meet at Mt. Stuart parking lot at 3:30, bring rock classic skis- we are going on an adventure up the Icicle-I found some snow that is skiable. Bring headlamps too. We will ski up the Doctor Creek roadbed.
WED: 3:45-Ski Hill-dryland training-bring poles for bounding-we will do agility, ski pole running with bursts, relays-PRACTICE WILL GO UNTIL 5:00 pm, then we will have a team meeting in the lodge from 5-6 pm, from 6-9 is a Ski HIll Dance party, that is also a fundraiser to help pay for the new groomer!!!
THURS: Option 1-Wenatchee: Meet at Appleachee/Saddlerock park 3:30 pm -bring ski poles L1-1.25 hrs. with Heidi
Strength training X 1 today or Friday
Option 2: Leavenworth: 3:45-Meet at Ski HIll for pole running with Kevin L1 1.25 hrs., bounding drills
FRIDAY: On your own. L1 warm up X 10' 3' L3 , 3' L1, 4' L3, 4'L1, 5' L4, 5' L1, 4'L3, 4'L1, 3' L3, 3'L1 10' cool down
SAT: practice at 10:00 am tbd-will await snow options!!!
Ok, over and out!
Nancy
