Notes, updates, reminders
- Reminder to keep being covid-safe. Keep masks and buffs on while skiing. We will begin to encourage skiers to double-buff for extra protection
- Wednesday-downhill-day will continue on based on its resounding success. Plan accordingly.
- Western Regional Champs-- March 9-12th in Soldier Hollow, UT-- have been made more official and open to all! See racing tab for more info.
- Nancy has created a spreadsheet (see Remind) so skiers can record kms and other stats for a chance to record their accomplishments this season and also, importantly, win prizes.
Practices
Tues: 3:45/IRT/Skate/Ivy and Nancy
Wed: 3:45/SH/Classic/Ivy and Kari
***downhill after
Thurs: 3:45/SH/Skate/Ivy
Sat: 10am/IRT/Classic/Pete
Training plan
Week 30: 1/11-1/17/21
Difficulty: medium
|
|
Overview |
Mode |
Practice Location: Coaches |
Hours |
Workout |
|
Monday |
Rest |
|
|
0-.5 |
Stretch or go for <30min jog if you need something to do |
|
Tuesday |
AM: strength |
|
On own |
1 |
Strength plan day 1 (at minimum do core workout) |
|
|
PM: speeds |
Skate |
IRT: Ivy and Nancy |
2
|
8x100m speeds; 3-5 starts. |
|
Wednesday |
Technique and distance |
Skate |
Ski Hill: Ivy and Kari |
1.5-2 |
V2 alternate |
|
Thursday |
Intervals: 1 min repeats |
Classic |
Ski Hill: Ivy and ? |
1.5-2 |
15x1min w/ 1min rest |
|
Friday |
Recovery |
Running |
On own |
1-1.5 |
|
|
|
Strength, stretching, and massage |
|
|
.5 |
See strength plan day 2 below or just do what feels good for the bod. Bare minimum do a core workout though |
|
Saturday |
Technique, specific strength, and relay |
Classic |
IRT: Pete and ? |
1.5-2 |
Double pole focus |
|
Sunday |
Distance |
Skier’s choice |
On own |
2-2.5 |
10x1min repeats x2. 1min rest between efforts, 5 min rest between sets |
|
Total hours |
|
|
|
11-13.5 |
Notes: First races coming up quickly! Starting to reduce hours in favor of more intensity to get us ready. |
