Hi Skiers!! Snow is beginning to fall, the FIS races are on and regional skier Sadie Bjornsen is leading the overall points for the women!! What is not to get excited about.
*If you have not registered, please do so, include both a parent and your skiers phone # as we will be using texting to communicate!
REGISTRATION LINK https://skileavenworth.com/teams/nordic-ski-team/seniors
Seniors will officially start Saturday Dec. 7th. -practice at 10 am-site tbd depending on snow. If at the Ski Hill, let's plan on having lunch together at the lodge (bring some $, or a sandwich), and we will have a team meeting.
Still unofficial practices-here is the recommended workouts for the week.
Monday-if you are back from Silverstar-rest, if not 1 hr. run L1
2x through this yoga routine https://www.my-exercise-code.com/showhep.php?uid=8d8e09eccbee26b9969bcdc3cea835be&code=TSWQJ2E
Tuesday: If roads are clear roller ski -classic or skate-10-15' warm up L1-10' L2, then 3 X 8' L3 with 4' L1 rest inbetween, cool down L1 15-focus on body position over skis
2x strength https://www.my-exercise-code.com/showhepx.php?uid=a058fc87516a5be2ce40e2c2451e08f0&code=TNCA6XL
Wed: if roads are clear, we will do a roller-ski session in L-worth, meet at Alpine Lakes at 3:45 pm, bring ski boots,-if not we will meet up at ski hill for a run with poles, either place we will do bursts, agility, etc.
2x yoga flow
Thurs: Run or roller ski 1.25 hrs L1, add 10 10 second bursts throughout the workout
Friday: Cardio of your choice 1 hr with a friend-chat the whole way
2x through strength routine
Sat: 1st practice at 10 am-location tbd-lunch as a team to follow at Ski HIll lodge-bring $ or a lunch.
Do your snow dance!!
