We are ready to ROCK this week. The first USCSA Official Qualifier and the first Competitive Team Race is THIS WEEKEND!!!!

We're all super excited to get our full team on the road and rocking the Rocky Mountain Conference!

Here is the training for this week. We'll see you out there!

More of our College Peeps are arriving every day! Yay!

• Tuesday:
  • 3:20 Stadium, 3:30 Verge - On snow Strength (skate equipment)
• Wednesday:
  • Natural Intervals - for those still not in Laramie
  • 3:20 Stadium, 3:30 Verge - Practice race warmup  - Classic
    
• Thursday:
  • 5pm - Corbett Gym, Yoga
    
• Friday:
  • 12pm - Meet to leave for Devil's Thumb to ski part of the course.
• Saturday:
  • 8am - leave for Race
  • 10:30am - 15km Classic Race Start
• Sunday:
  • TBA - Leave for race
  • TBA - Race start TEAM SPRINT

Sometimes it takes a full team to SLAY THE DRAGON!!!

Yay! We made it to the Holiday Break!

While it is awesome to go home, visit family and friends, eat great food, sleep tons and generally be lazy this is a very important time for training. If you want to get all tuned up for the upcoming season you'll need to do some work!

Everyone will basically be off for the next two weeks and after that the Elite team will be racing every weekend. We will send out weekly training starting the week of January 6th so watch for it!

Training for next two weeks:
Week of 12/23

• Monday: Off
• Tuesday: Active Recovery, Strength, Core 5, Yoga
  
• Wednesday: 
  • Morning: Natural Intervals
  • Afternoon: 30min Active Recovery Run
• Thursday: Strength, Core 5 & Yoga
• Friday: Warm up & Cool Down + Leg Speed Ladder (10sec, 15sec, 30sec, 1min, 1min, 30sec, 15sec, 10sec)* Variable by person you may receive additional instructions, if not then do this!
• Saturday:
  • Morning: Race or Time Trial
  • Afternoon: 30min Active Recovery Run
• Sunday: Over Distance (2ish hours)

Week of 12/30

• Monday: Off
• Tuesday: Active Recovery, Strength, Core 5, Yoga
• Wednesday: 
  • Natural Intervals
  • Afternoon: 30min Active Recovery Run
• Thursday:
  • Active Recovery, Strength, Core 5, Yoga
• Friday: Warm up & Cool Down + Leg Speed Ladder (10sec, 15sec, 30sec, 1min, 1min, 30sec, 15sec, 10sec)* 
  • Afternoon: 30min Active Recovery Run
• Saturday:
  • Race or Time Trial 
  • Afternoon: 30min Active Recovery Run
• Sunday:
  • Over Distance (2ish hours)

We'll then start posting weekly training! If you are in Laramie be sure to let us know so we can add you to the list for training during this time.

Natural intervals are a specific type of interval that is variable and fun!Basically as you ski you choose the intervals. You want to mix them up with some steep uphills, some flats, definitely go over the top of every hill. You can even throw in some downhill and gradual downhill for fun.

You ski around the trails and time yourself on the intervals. They can be any length but they need to add up to 12-15 minutes of total hard skiing time. So each interval can be any variation of length but in the end 12-15 minutes of total hard time.

HAVE FUN!

We finally made it to the end of the semester! Well done!
Now just through this week and we'll be solidly into ski season and winter break.

ALL training this week is optional, we want to make sure you are getting what you need for your finals while at the same time providing opportunities for those of you who have much less this week than a usual week!

Please note the change in time for Wednesday, we decided not to fight the dark!

Here are the training opportunities for this week:
MONDAY:

• 6:15pm, Education Gym - Yo-Ski & Erica Yoga! This is a fantastic way to work on your technique!

TUESDAY:

• 5:10pm - Corbett Gym - Strength, and Core!

WEDNESDAY: 3:45 Stadium - Skate Ski intervals at Happy Jack

THURSDAY:

• Do an OD run or ski on your own.
  

FRIDAY: 

• ELITE TEAM: 8am leave for Elite Team Race in Crested Butte
  
• COMP TEAM: If you are still in town you could volunteer for the High School Race! If not you'll want to plan on doing some Natural Intervals
  

SATURDAY:

• ELITE TEAM:
  
  • 9am - Women Freestyle Sprint
    
  • 9:23am - Men Freestyle Sprint
    
• COMP TEAM: If you are still in town you could volunteer for the High School Race! If not you'll want to plan on doing a nice, 2hr OD workout.
  

SUNDAY

• ELITE TEAM:
  
  • 1oam - Men 10km Classic (Interval Start)
    
  • 10:30am - Women 5km Classic (Interval Start)
    

It's time to RAGE!!! SLAY THE DRAGON!!!!

Thanks for such an AWESOME clinic!

We are now in that time of year when the conditions are variable so please pay attention for changes.

We will be doing a recovery week here so fewer hours but we will be doing some more speed to get ready for the first race!
Here are the official practices for this week:
MONDAY:

• 6:15pm, Education Gym - Yo-Ski & Erica Yoga! This is a fantastic way to work on your technique!
  

TUESDAY:

• 5:10pm - Corbett Gym - Strength, and Core!
  

 WEDNESDAY: 4:15 Stadium - Classic Ski intervals at Happy Jack

THURSDAY:

• 5:10pm - Corbett Gym - Strength, and Core!
  

FRIDAY: 

• TBA
  

SATURDAY:

• Holiday Hurrah Ski Race!!!!
  
  • 8:15 meet in stadium to drive to race
    
  • 10am start 10km freestyle race
    

Woohoo! READY TO ROCK!

Woohoo! Here we are at one of the best times of the year because we get to SKI SKI SKI!

This is the week where we do tons of hours and then add in some speed, just for fun!

Those of you who will be going to the camp we have a very tentative schedule

For those who will be training on your own you want to look at the schedule above and think about how you might mirror it as much as possible.

Notes:

• If you are running every day you do not want to hit those hours, aim for about 2.5-3/day.
  
• If you can find a running race or any kind of race then jump in!
  
• Get LOTS of rest and sleep a LOT. You need the rest both from the semester and from the training.
  
• Mix up the activities if you are able, swim, bike, run, rollerski, and of course SKI as much as you can!
  
• Be sure to ask questions if you have any!
  

What a phenomenal benefit dinner! It was crazy awesome!
This week will be a little different because Rachel, Christi, & Nathan will all be attending various conferences this week. We have worked out a great week of training lead by Bryan so you will be GREAT!

• Monday: 6:15pm, Education Gym - Yo-Ski & Erica Yoga! This is a fantastic way to work on your technique!
• Tuesday:
  • 5:10pm - Corbett Gym - Strength, and Core!
• Wednesday:
  • 4:15, Corbett. We will be running to the track and doing 400m running intervals on the City Track.
• Thursday:
  • 5:10pm - Corbett Gym - Strength, and Core!
• Friday: Choose your own adventure! You choose your activity for 1:15-1:30. You then message Christi to
• Saturday -
  
  • Run for Rowan 5km Race 
    
  • Fast Wax Wax Expert Demonstration!
    Awesome opportunity to check out one of the more innovative wax companies in the US. They are one of our sponsors and are currently developing non-fluorinated alternatives to help the environment and coach health. We'll send more info when we know time and place.
    
• Sunday - Day Off