Week of 1/4

Submitted by Ivy on Mon, 01/04/2021 - 09:19

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.