SNOW
  • Home
  • About
  • Meet the Coaches
  • Snow Tracks
  • Radiating Dendrites
  • Training Resources
    • Yo-Ski
    • Nutrition
  • Calendar
  • DONATE
  • UW Nordic Ski Team
  • Membership
  • Waxing Resources
  • Contact
  • Chimney Park Grooming
  • Time-Trial Results
  • Memorial Day Ski Camp
  • Members Sponsorships
  • SNOW Juniors

Socially Distanced Summer Strength

5/26/2020

0 Comments

 
For this summer there is a slight difference in strength compared to previous years for two reasons:
  1. First, due to changes in ski technique and rules, there is less emphasis on max strength and a move to functional strength.
  2. Second due to risk of SARS-CoV-2 spread, we must do strength in a thoughtful manner.
The latter will require you to arrive prepared each day bringing most of the things that would generally be shared by the entire team. We will share some equipment (e.g. Medicine balls) and because of that, we will require you to wear gloves. So, before you head out to warmup on your way to the park, be sure you have the following:
  1. Weight lifting, rollerski or even ski gloves
  2. Two (3-7 pound) hand weights. You can make these by putting pebbles, water or dirt into old Gatorade (or similar) bottles. (A large hydroflask with water is 3lbs, 1/2 gallon plastic jug of liquid is 5-6lbs for reference)
  3. A jump rope. You can make this with any piece of rope.
  4. A mask. Christi and I will sport our new "Cat Masks". Let us know if you also want to order a cool cat mask from Podium Wear.

Put 1-4 into your backpack 20-40 minutes before strength and begin your pre-strength warmup.

Throughout the summer, our goal will be to keep training groups small so there will be morning & afternoon strength sessions and location from which you can choose. Morning at the field to the south of City Track with Christi & Rachel and afternoon with Nathan at Washington Park.

There will be space for 10 people each time, please check the sheet to sign up. You can change weekly but make sure there is space. Link to Signup Sheet
0 Comments

Training 5/24 - Conditioning

5/24/2020

0 Comments

 
While it seems that many states are slowly opening we will continue to follow the guidelines set by UW and epidemiologists when we determine when/if to have face to face practices. We are still in a challenging space, please read Rachel's Blog Post about training, we will be moving forward with our training and planning! For the next few weeks there will be changes in the training plan so you'll want to pay attention.

For this week we will try to add anther 'in person' practices. We will be doing this in QuaranTEAMS, we'll be sending out information about this idea soon.

We have also added suggested workouts to this list to help you better understand our plans. Team workouts are in RED

Here is the training for this week:
  • Monday: Off
  • Tuesday:
    • Morning 20-40min run active recovery/check in with your body run
    • Strength on your own  If you have been doing strength it is likely that, without weights, it has gotten to be too light for you. Yes you are a BEAST! If you can't find something that is heavy enough to challenge you then add reps to the strength plan. You can start with an increase of 5-10 reps but add them until you find it challenging! OR check out the May strength training posted by Andy Newell - it would be a nice change!
    • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Wednesday:
    • Morning or afternoon 20-40min run active recovery/check in with your body run
    • 1:20 skate rollerski! Here is the Loop, if you want to see coaches you want to go clockwise around the loop. Please signup for a group.
  • Thursday:
    • Morning 20-40min active recovery/check in with your body run
    • We will be meeting at the park in your QuaranTEAM and one of the coaches. We will be posting information about this soon!
    • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Friday:
    • Morning 20-40min active recovery/check in with your body run
    • 1:15 OD workout with activity of your choice.
  • Saturday:
    • OD workout of 2:10 hours with an activity of your choice.
  • Sunday:
    • 1:00 Active Recovery activity of your choice
0 Comments

Training 4/18 - building to hit JUNE!

5/18/2020

0 Comments

 
While it seems that many states are slowly opening we will continue to follow the guidelines set by UW and epidemiologists when we determine when/if to have face to face practices. We are still in a challenging space, please read Rachel's Blog Post about training, we will be moving forward with our training and planning! For the next few weeks there will be changes in the training plan so you'll want to pay attention.

For this week we will continue with one 'in person' practice and potentially add a 'meet somewhere' for the weekend.

We have also added suggested workouts to this list to help you better understand our plans. Team workouts are in RED

For strength we will be going to the gym to grab our equipment and then we'll figure out a plan for you all to do the strength in your training groups.

Here is the training for this week:
  • Monday: Off
  • Tuesday:
    • Morning 20-40min run active recovery/check in with your body run
    • Strength on your own  If you have been doing strength it is likely that, without weights, it has gotten to be too light for you. Yes you are a BEAST! If you can't find something that is heavy enough to challenge you then add reps to the strength plan. You can start with an increase of 5-10 reps but add them until you find it challenging! OR check out the May strength training posted by Andy Newell - it would be a nice change!
    • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Wednesday:
    • Morning or afternoon 20-40min run active recovery/check in with your body run
    • 1:20 skate rollerski! Here is the Loop, if you want to see coaches you want to go clockwise around the loop. Please signup for a group.
  • Thursday:
    • Morning 20-40min active recovery/check in with your body run
    • Strength on your own  If you have been doing strength it is likely that, without weights, it has gotten to be too light for you. Yes you are a BEAST! If you can't find something that is heavy enough to challenge you then add reps to the strength plan. You can start with an increase of 5-10 reps but add them until you find it challenging! OR check out the May strength training posted by Andy Newell - it would be a nice change!
    • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Friday:
    • Morning 20-40min active recovery/check in with your body run
    • 1:15 OD workout with activity of your choice.
  • Saturday:
    • OD workout of 2:10 hours with an activity of your choice. There is sooo much snow in the Snowies but go in the morning!
  • Sunday:
    • 1:00 Active Recovery activity of your choice
0 Comments

Training 4/11 - Conditioning/Over Distance #1

5/11/2020

0 Comments

 
While it seems that many states are slowly opening we will continue to follow the guidelines set by UW and epidemiologists when we determine when/if to have face to face practices. We are still in a challenging space, please read Rachel's Blog Post about training, we will be moving forward with our training and planning! For the next few weeks there will be changes in the training plan so you'll want to pay attention.

For this week we will continue with one 'in person' practice.

We have also added suggested workouts to this list to help you better understand our plans. Team workouts are in RED

Here is the training for this week:
  • Monday: Off
  • Tuesday:
    • Morning 20-40min run active recovery/check in with your body run
    • Strength on your own  If you have been doing strength it is likely that, without weights, it has gotten to be too light for you. Yes you are a BEAST! If you can't find something that is heavy enough to challenge you then add reps to the strength plan. You can start with an increase of 5-10 reps but add them until you find it challenging! OR check out the May strength training posted by Andy Newell - it would be a nice change!
    • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Wednesday:
    • Morning or afternoon 20-40min run active recovery/check in with your body run
    • 1:20 skate rollerski! Here is the Loop, if you want to see coaches you want to go clockwise around the loop. Please signup for a group.
      NOTE that due to this being finals week there were some changes to the times.

  • Thursday:
    • Morning 20-40min active recovery/check in with your body run
    • Strength on your own  If you have been doing strength it is likely that, without weights, it has gotten to be too light for you. Yes you are a BEAST! If you can't find something that is heavy enough to challenge you then add reps to the strength plan. You can start with an increase of 5-10 reps but add them until you find it challenging! OR check out the May strength training posted by Andy Newell - it would be a nice change!
    • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Friday:
    • Morning 20-40min active recovery/check in with your body run
    • 1:15 OD workout with activity of your choice.
  • Saturday:
    • OD workout of 2:10 hours with an activity of your choice. There is sooo much snow in the Snowies but go in the morning!
  • Sunday:
    • 1:00 Active Recovery activity of your choice
0 Comments

Training 4/4 - First week of the new season!

5/5/2020

0 Comments

 
We have made it! We are ready to start the training for the next season!

While we are still in a challenging space, please read Rachel's Blog Post about training, we will be moving forward with our training and planning! For the next few weeks there will be changes in the training plan so you'll want to pay attention.

For this week we will be adding one 'in person' practice, once again please read Rachel's Blog Post about training.

You will need to signup for a training group if you want any advise/communication with a coach or mentor during the workout. Remember that your coaches are at much higher risk than you, ead Rachel's Blog Post about training.

We have also added suggested workouts to this list to help you better understand our plans.

Here we go!

Here is the training for this week:
  • Monday: Off
  • Tuesday:
    • Morning 20-40min run
    • Strength on your own If you have been doing strength it is likely that, without weights, it has gotten to be too light for you. Yes you are a BEAST! If you can't find something that is heavy enough to challenge you then add reps to the strength plan. You can start with an increase of 5-10 reps but add them until you find it challenging!
    • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Wednesday:
    • 1:15 skate rollerski! Loop will be posted in GroupMe. Please signup for a group.
  • Thursday:
    • Morning 20-40min active recovery/check in with your body run
    • Strength on your own If you have been doing strength it is likely that, without weights, it has gotten to be too light for you. Yes you are a BEAST! If you can't find something that is heavy enough to challenge you then add reps to the strength plan. You can start with an increase of 5-10 reps but add them until you find it challenging!
    • 5:30pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Friday:
    • Morning 20-40min active recovery/check in with your body run
    • 1:30 OD workout with activity of your choice.
  • Saturday:
    • Morning 20-40min active recovery/check in with your body run
  • Sunday: OD workout of 2ish hourswith an activity of your choice. There is sooo much snow in the Snowies but go in the morning!
  • Otherwise PLAY! Get outside for a walk, jump rope, hike, bike, just find something active to do!
0 Comments

Training and COVID

5/4/2020

0 Comments

 
Good morning skiers,
 
As I write this note, I look at the rain-soaked greening grass and notice that the leaves are about to burst on the trees in our yards. This means that we have found our way to May which is the auspicious month when the 2020-2021 ski season begins. And, as we know, skiers are made in the summer. This, contrary to what some might think, does not mean that in May we begin logging hundreds of hours or doing intense rollerski intervals. Quite the contrary. It is the month when we begin slowly, gently and ever so carefully refilling our buckets. It is a time to take long adventures on your crust skies, running shoes or hiking boots. It is a time to train mostly alone so that you can listen to the most important voice, the voice of your body. If your body tells you that it is enjoying and appreciating the hours, then it may be time to spend a little bit of time rebuilding your strength in T, Th Zoom core and yoga sessions and training once or twice a week with a training buddy.

The challenges of returning to team training this year are something that none of us have ever had. None of us, coaches included, have all of the tools to handle the COVID-19 pandemic without flaw. However, we are lucky. We have the capacity to understand the microbiology behind disease transmission and we have good governing bodies, such as the United States Olympic & Paralympic Committee (USOPC), to help. Only days ago the USOPC published a document  that gives us guidelines for slowly returning to organized practice. To say that this is “team practice” is not quite true in the traditional sense. We will be following these guidelines in order to add one practice each week. This practice will be on Wednesdays and will be offered at 3X each Wednesday. Each one of you who plans to train with us on those days will need to select one of the three below training times / groups. Now here’s the clincher, once select your group, you have to stay with it!! So, select wisely. You need to Signup here so we don't have too many people in a group.
  • Wednesday at 6:45 am (overseen by Rachel and Christi) Signup
  • Wednesday at 8:45 am (overseen by Maddy) Signup
  • Wednesday at 1:00 pm (overseen by Nathan) Signup
For these practices, we will NOT be gathering as a group. Instead, you will leave your homes either alone or with the small group of people with whom you regularly swap microbiota. The coaches overseeing the practice will also leave their own homes alone. The week of the practice, we will send out a map of the loop we intend to do (either running or rollerskiing). We will all do the same loop and will see each other on the loop. You may shout out to one another and if you like, make up some type of gesture that signals “I love you!” or “You ROCK” or something similar.

​We will all stay 6 feet away from individuals with whom you have not regularly been swapping microbiota. And also remember, it’s most important to observe this distance with the people most at risk. Below is a graph that shows who is most at risk. To personalize this, we could say that Little Nathan has almost no risk; Matt, Silas and nearly everyone else have very low risk. Coach Bryan and Nathan have higher risk; Coach Rachel has higher risk than Coach Nathan and Coach Christi has higher risk than Coach Rachel. Finally, Mamma Watson has the highest risk. And it’s important to note that Rachel and Christi would like to be able to continue to see Mamma Watson. Now we don’t know if, in practice these individuals would actually manifest with severe symptoms if infected. In fact, it is possible that Coach Christi and Rachel already had COVID. Remember how sick Christi was before Nationals? However, right now the antibody tests to determine if someone was infected are inaccurate. Therefore, the information we have below, is how we have to determine our behavior. [*Please also note that age is not the only factor determining risk. Pre-existing conditions also play a large role and so does gender: https://informationisbeautiful.net/visualizations/covid-19-coronavirus-infographic-datapack/] 
A big part of the need for healthy people like us to social distance is to avoid giving the disease to someone who is at high risk.
Picture
​Something fun to consider: If you are craving a group with which you can socialize closely (e.g. closer than 6ft), one option to consider is to choose to only see one another and make that commitment. So, for example, if you choose a group of 5 training buddies and you all commit to seeing no-one at closer than 6 ft for 14 days, you can then all come together, have dinners, cuddle etc…. However, if one of your buddies is cuddling with a buddy outside of that group, than remember that you are all essentially cuddling with that outside buddy and no longer safe. 
 
As we move into May, I will say once again, that just like the trees that are slowly, ever so slowly budding leaves, your training should unfurl that slowly. Each day, you should feel stronger, healthier, more rested. If you feel any pain, exhaustion or have any negative training responses, slow it back. May is a good month to log only good hours and it needn’t be a high hour month. However, it does have to be a building month. You need a strong foundation on which to support the demands of June!
0 Comments

    Author

    SNOW Collaborators post on a variety of topics and thoughts. We also post the weekly training for the team here. Want to contribute? Let us know!

    Categories

    All
    Anaerobic Development
    Core
    Health
    Hill Resistance
    Information
    Peaking
    Quadrant 2
    Quadrant 3
    Quadrant 4
    Ripple Effect
    Skier Of The Week
    Spring Training
    Training
    Training Information
    Univeristy Of Wyoming

    Like these resources?
    Donate here!

    Archives

    May 2025
    April 2025
    March 2025
    February 2025
    January 2025
    December 2024
    November 2024
    October 2024
    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    April 2024
    February 2024
    January 2024
    December 2023
    November 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017

    RSS Feed

Proudly powered by Weebly
  • Home
  • About
  • Meet the Coaches
  • Snow Tracks
  • Radiating Dendrites
  • Training Resources
    • Yo-Ski
    • Nutrition
  • Calendar
  • DONATE
  • UW Nordic Ski Team
  • Membership
  • Waxing Resources
  • Contact
  • Chimney Park Grooming
  • Time-Trial Results
  • Memorial Day Ski Camp
  • Members Sponsorships
  • SNOW Juniors