Week of 1/11/21

Submitted by Ivy on Mon, 01/11/2021 - 09:46

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.