Reminders and notes
- Fill out paperwork found here if you have not already
- Downhill ski day Wednesday after practice at ski hill! See below for more info.
- Weekday practices are back to 3:45, so bring headlamps to practice if possible.
Practices overview
***Practice techniques subject to change: keep an eye on Remind
Tues: 3:45pm/IRT/classic/Doug and Ivy
Wed: 3:45pm/Ski Hill/skate/Kari and Ivy
***Downhill skiing after practice!! Bring downhill boots and skis if you have them, tough gloves and/or duct tape and jacket you don't care to much for (rope tow precautions), and money for food at lodge afterwards! (Nordic skis work too).
Thurs: 3:45pm/IRT/skate/Doug and Ivy
Sat: 10am/Ski Hill/classic/Nancy and Ivy
***Distance ski for the more advanced skiers: bring water and snacks
Training plan
Week 29: 1/4-1/10/21
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 |
Classic |
IRT: Ivy and Barb |
2
|
100m speeds: 5 striding, 5 dp, 5 starts |
|
Wednesday |
Intervals: L3 |
Skate |
Ski Hill |
2 |
3x10min efforts |
|
Thursday |
Distance, technique and specific strength |
Skate |
IRT |
1.5 |
Double pole focus |
|
Friday |
Recovery |
Mode of choice |
On own |
1 |
Something joyful |
|
|
Strength, stretching, and massage |
|
|
.5-1 |
See strength plan day 2 below or just do what feels good for the bod. Bare minimum do a core workout though |
|
Saturday |
Distance |
Classic |
TBD |
2.5-3 |
Bring water, snacks to practice. Technique work integrated. |
|
Sunday |
L4 intervals |
Skier’s choice |
On own |
1.5 |
10x1min repeats x2. 1min rest between efforts, 5 min rest between sets |
|
Total hours |
|
|
|
12.5-13 |
Notes: First races coming up quickly! Starting to reduce hours in favor of more intensity to get us ready. |
