Week of Dec. 23, Dec. 30
Hi skiers, we finally have snow in town, although it is a bit soggy right now. With freezing nights, it should begin to improve in quality. It has been great to have some local snow even though it is soggy. Enjoy your Xmas break, and enjoy having time on skis!
Our practice schedule will be a bit different during the Xmas break, and our first WNC race is on 12/28. Please bring both classic and skate skis to practice, as conditions have been variable.
The first JNQ is in Bend, Jan. 11,12-stay tuned for lodging and registration details.
Barb Kelly will be your point person between 12/24-12/31-509-699-0283 or barbkelly@live.com
Here is the practice schedule and training plan. SKILL FOCUS of the week: timing of poling, weight shift, cornering
Monday Dec. 23: Ski on your own, the Icicle River Trails (IRT) have been the best in the area-I recommend classic skiing- 1.5-2.0 hrs. L1 with 2 laps in the back of double poling, another option is to run with poles
*recommend strength training/yoga flow
Tues. Dec .24: 10:00 am IRT/ Barb Kelly : bring both classic and skate skis-agility drills/warm up/ L1X 15’; L3 X 6-8’, L1X 4’, L4 X 5’, L1 X 4’ L3 6-8’, cool down L1-10-15’
Wed Dec. 25 : Xmas Day-no practice-If possible, get out for a ski L1
Thurs: Dec. 26: 10:00 am IRT/Eric Wulfman: bring both classic and skate again. Agility drills/warm ups-L2 to backside, 10X 30 second bursts with 30 second L1 between, focus on burst up and over hills, around corners, etc. –L2 X 15’ then back to front.
Friday Dec. 27-on your own L1 skiing on your own X 1 hr.
Strength and yoga flow on your own
Sat Dec. 28: No practice due to WNC race Methow Rodeo: REGISTRATION CLOSES 12 pm 12/27
https://methowvalleynordic.com/event/rodeo-2019/
Monday Dec. 30: Recovery day easy ski or run 45’
Strength and yoga flow on your own
Tues Dec. 31: 10 am practice/Don Youkey: location tbd, bring both skis agility drills, warm up, then L1 X 15’ 3X (L4 X 4’, L1X 4’), L1 cool down, if at ski hill, work on up and over the top of hills.
Wed Jan. 1-New Years Day- no official practice-get out and ski on your own L1 X 1 hr.
Thurs Jan. 2 3:45 practice Pete S/Kevin F: location tbd-agility, skill drills L1 X 15’, then 3x(L3 X 6’ with 10 second bursts throughout, L1 X 4’), L1 cool down
Friday Jan. 3-on your own-easy L1 ski X 45’-1 hr.
strength/yoga flow on your own
Sat. Jan. 4 10:00 am practice: location tbd Nancy/Kevin R or Barb
