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Training 8/31 - Conditioning/Quadraped

8/31/2020

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Picture
Staying away from that HUGE bull snake! Look closely...
Reminder that this week will marks our change to Conditioning/Quadraped portion of the year. We will still be doing OD BUT we will be adding poles, to help our bodies adjust to the added load of upper body work. If you don't have short poles, you want your lower arms parallel to the ground and not much more angled for these. They are SHORT and that's alright!

Reminder:  UW Nordic COVID-19 Training & Racing Plan  Check out the National Geographic about the risk for various activities! We can keep doing our sport to keep our brains, bodies, and emotions on the right path!

Coach Rachel is a microbiologist and she would LOVE to answer any questions/concerns you may have about COVID-19.

Note about this training below. The workouts we have on the schedule are not all team practice BUT if you want to be at your best for the ski season they are super important! Team workouts are in RED.

We will be working on transportation for those of you who might need rides. At this time we are unable to use Zima so if you do not have a car please let us know so we can start to work out a plan for getting you to the SUPER FUN practices!

Here is the training for this week:
  • Monday: Off
  • Tuesday:
    We will have two options for strength on Tuesday & Thursday. If you want a little more time for strength OR need time to get home/grab Washakie dinner before Zoom Core & Yoga. The times listed are when the team dynamic warmup will happen so you wan to either do a run before this or start with this, you need to warmup your body properly for full benefit from the workout!
    • Morning 20-40min run active recovery/check in with your body run
    • 30 minutes warmup run before practice.
    • 4:30pm OR 5:10pm- If you are in town you'll want to read the second installment of strength covid style. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
      • Map to Track
    • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Wednesday:
    • Morning or afternoon 20-40min run active recovery/check in with your body run
    • 4pm, 1:20 OD Run with poles - Location TBA
  • Thursday:
    We will have two options for strength on Tuesday & Thursday. If you want a little more time for strength OR need time to get home/grab Washakie dinner before Zoom Core & Yoga. The times listed are when the team dynamic warmup will happen so you wan to either do a run before this or start with this, you need to warmup your body properly for full benefit from the workout!
    • Morning 20-40min run active recovery/check in with your body run
    • 30 minutes warmup run before practice.
    • 4:30pm OR 5:10pm- If you are in town you'll want to read the second installment of strength covid style. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
      • Map to Track
    • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Friday:
    • Morning 20-40min active recovery/check in with your body run
    • 4:45pm, Stadium Parking Lot - 1:00 warmup  rollerski, then meet at stadium for drills and technique! If you are not comfortable with rollerskiing yet PLEASE just head directly to the parking lot and ski around there. We want everyone to be safe!
  • Saturday:
    • Fun Adventure Activity! Please let us know if you want to join!
  • Sunday:
    • 1:00 Active Recovery activity of your choice
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Traning 8/24 - Conditioning/Quadraped

8/24/2020

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Picture
 WooHoo! Looks like we are on track to get started with our fall team training!

We're excited to see everyone who has returned and we will still be working with everyone at a distance, those on the UW team, alumns, and great friends!

This week will mark our first change in training since June as we move into the Conditioning/Quadraped portion of the year. We will still be doing OD BUT we will be adding poles, to help our bodies adjust to the added load of upper body work. If you don't have short poles, you want your lower arms parallel to the ground and not much more angled for these. They are SHORT and that's alright! If you don't have any let coaches know and we'll see what we can find.

This is also the first time many of you will be around the rest of the team so we would like you to read the UW Nordic COVID-19 Training & Racing Plan We really need to try to do our part for the community & to keep it from running through our team. There is growing evidence that there can be lasting impacts on your lungs. This could be a season or even a career ending disease for Nordic skiers so please take care of your teammates and wear your masks, wash your hands, and practice good social distancing. With that said we are super lucky because we do a sport that is inherently perfect for COVID-19, we train outside, at elevation, in the sun, our equipment generally keeps us 6ft apart! We just need to stay vigilante! Check out the National Geographic about the risk for various activities! We can keep doing our sport to keep our brains, bodies, and emotions on the right path!

Coach Rachel is a microbiologist and she would LOVE to answer any questions/concerns you may have about COVID-19.

Note about this training below. The workouts we have on the schedule are not all team practice BUT if you want to be at your best for the ski season they are super important! Team workouts are in RED.

We will be working on transportation for those of you who might need rides. At this time we are unable to use Zima so if you do not have a car please let us know so we can start to work out a plan for getting you to the SUPER FUN practices!

Here is the training for this week:
  • Monday: Off
  • Tuesday:
    We will have two options for strength on Tuesday & Thursday. If you want a little more time for strength OR need time to get home/grab Washakie dinner before Zoom Core & Yoga. The times listed are when the team dynamic warmup will happen so you wan to either do a run before this or start with this, you need to warmup your body properly for full benefit from the workout!
    • Morning 20-40min run active recovery/check in with your body run
    • 30 minutes warmup run before practice.
    • 4:30pm OR 5:10pm- If you are in town you'll want to read the second installment of strength covid style. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
      • Map to Track
    • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Wednesday:
    • Morning or afternoon 20-40min run active recovery/check in with your body run
    • 4pm 1:20 OD Run with poles - We'll meet at the east end of Willet Drive (Google map: https://goo.gl/maps/dG4YHgtzacW19kNK7)
  • Thursday:
    We will have two options for strength on Tuesday & Thursday. If you want a little more time for strength OR need time to get home/grab Washakie dinner before Zoom Core & Yoga. The times listed are when the team dynamic warmup will happen so you wan to either do a run before this or start with this, you need to warmup your body properly for full benefit from the workout!
    • Morning 20-40min run active recovery/check in with your body run
    • 30 minutes warmup run before practice.
    • 4:30pm OR 5:10pm- If you are in town you'll want to read the second installment of strength covid style. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
      • Map to Track
    • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Friday:
    • Morning 20-40min active recovery/check in with your body run
    • 4:30pm, Stadium Parking Lot - :45 warmup  rollerski, then meet at stadium for agility course!
  • Saturday:
    • 8am - 2:30 OD Run with poles & swim!!!
      We'll meet at coaches to create a convoy. Bring a water belt/camel back for the run. Bring snacks and a change of clothes for after. The officers will provide more information on the swim but it should be EPIC FUN!!!
  • Sunday:
    • 1:00 Active Recovery activity of your choice
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Training 9/7 - Conditioning/Quadraped

8/24/2020

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Training 8/17 - Conditioning/Over Distance

8/17/2020

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Picture
The flowers are still beautiful in the Snowies!
Another rocking Distance Block!
This week will be a little different to honor those who have been coming to practice all summer and are now trying to get ready for classes to start. We will not have any team practices this week. You still want to get out and train the workouts but you can do these on your own or find a training partner. We will be back in force next week!

Here is the training for this week - NO TEAM PRACTICES!
  • Monday: Off
  • Tuesday:
    • Strength - Link to description
    • Core and Yoga - Here can find the Core 3 and links to past yoga sessions
  • Wednesday:
    • Morning or afternoon 20-40min run active recovery/check in with your body run
    • 1:20 skate rollerski!
  • Thursday:
    • Strength - Link to description
    • Core and Yoga - Here can find the Core 3 and links to past yoga sessions
  • Friday:
    • Morning 20-40min active recovery/check in with your body run
    • 1:15 OD workout with activity of your choice.
  • Saturday:
    • 2:45-3hr OD with an activity of your choice, I would suggest something we can't do as a group like biking!
  • Sunday:
    • 1:00 Active Recovery activity of your choice
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Training 8/10 - Conditioning/Over Distance

8/10/2020

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On to our last Over Distance Block of the year! Yay!

We'll be changing up our strength a little this block, more info on that later.

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:
    • 7:15am - If you are in town you'll want to read the second installment of summer strength covid style. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
      • Map to Track
    • 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! We have changed up the loop a little, be sure to check it out!, if you want to see coaches you want to go clockwise around the loop.
      • 6:45am - Rachel & Christi
      • 2pm - Nathan
  • Thursday:
    • 7:15am - If you are in town you'll want to read the second installment of summer strength covid style. If you are not in town you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page.  Map to Track
    • 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:
    • Morning Adventure run and picnic as a going away party for SUS!
  • Sunday:
    • 1:00 Active Recovery activity of your choice
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Training 8/3 - Recovery!!!!

8/2/2020

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Woohoo! We made it through another rotation of training! Such amazing work being done!!!

We are now in a well-deserved recovery week and the training will reflect the change so please pay attention to the changes! Also, this is the week to sleep more, lie on your back reading, be lazy, whatever gets you ready to go for the next rotation of training.

Team workouts are in RED

Here is the training for this week:
  • Monday: Stretching and a nap!
  • Tuesday:
    • Morning 20-40min active recovery/check in with your body run
    • NO STRENGTH NOR CORE TODAY! We will do super chill yoga! There will be an awesome fun time if you are in Laramie!
    • 5:30pm, Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Wednesday:
    • Morning or afternoon 20-40min run active recovery/check in with your body run
    • 6:45 - Rachel & Christi
    • 2pm - Nathan
      • 1:00 skate rollerski! Changes to the loop! if you want to see coaches you want to go clockwise around the loop.
  • Thursday:
    • Another rest morning!
    • 5:30pm Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Friday:
    • Off! Stretch & take a nap!
  • Saturday:
    • OD 1:20 - We will see how the week goes and potentially meet for this short run.
  • Sunday:
    • Off! Stretch and take a nap!



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