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Training 9/28 - Hill Resistance/LT

9/28/2020

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Picture
See the smoke! We manage to run under the very small strip of blue! (Photo credit to Ben Romanjenko)
Great week of recovery and now we hope we are ready to RAGE!

This week a lot will be changing! We are headed into the next section of training, Hill Resistance and we'll change up our strength! We finally will get to let the dogs out of the kennel! We will be starting our speed for the fall this week with our first Hill Resistance workout!

As we add more load, in the form of speed, we will lesson our OD load. Moving into what my old coach used to call, "Short & Sweet". Shorter workouts but harder!

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.

Here is the training for this week:
Monday: Off
  • 7pm - UW Nordic Learning Community
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
  • 4:30pm at Tie City (where we ski) - 1:30 Hill Resistance!
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 - Please ski for at least 30 minutes before arrival. 1:15 Technique & agility rollerski - please wear your masks when you are around anyone not in your pod!
Saturday:
  • TBA - We are hoping for 2 hour OD that would be super fun in the Mountains!
Sunday:
  • 1:00 Active Recovery activity of your choice
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Training9/21 - Recovery!

9/20/2020

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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.

Here is the training for this week:
Monday:
  • Off!
  • 7pm - UW Nordic Learning Community - Everyone is welcome to join us!
Tuesday:
  • Morning 20-40min run active recovery/check in with your body run
  • No Strength & Core
  • 6pm, Recovery & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 4:30pm at Alsop Lake - 1:00 Active Recovery rollerskis Meet at Alsop Lake (click for map)
Thursday:
  • Morning 20-40min run active recovery/check in with your body run
  • No Strength & Core
  • 6pm, Recovery & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
  • Morning 20-40min active recovery/check in with your body run
  • 4:45pm, Happy Jack Lower Parking Lot - 1:00, Bergsteigen (recovery ski walk) & Burritos!
Saturday:
  • Medal Test! Information will be coming!
Sunday:
  • 1:00 Off!
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Training 9/14 - Conditioning/Quadraped

9/13/2020

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Picture
Yeah we're cool! Finished the 5km race!
This is the last week of our Conditioning/Quadraped and then we'll start moving into Hill Resistance!

This week should be a lot more usual as the weather looks to be great and we can train more consistently. We'll be back to strength outside and go for a lovey run in what might be changing leaves (if they are not dead from the cold last week.)

This is also the last week before we have a recovery week and a medal test so get ready for R&R and push to get through this week of training knowing there will be a rest!

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.

Here is the training for this week:
Monday: Off
  • 7pm - UW Nordic Learning Community
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
  • 4:30pm at Blair - 1:30 OD run with poles Meet at Blair Picnic Site at 4:30pm Click for Map
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, Optimist Park - 1:15 OD rollerski - please wear your masks when you are around anyone not in your pod!
Saturday:
  • TBA - We are planning something super fun in the Mountains!
Sunday:
  • 1:00 Active Recovery activity of your choice
0 Comments

Training 9/7 - Conditioning/Quadraped

9/7/2020

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It has been an interesting week as our UW athletes have gone to a 'Pause' and the rest of the town is going on as usual!

We will be adjusting slightly to accommodate ALL our skiers here and around the country so pay attention for the changes.

We have also been invited to join the UW Nordic Learning Community. Check out the details.

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.

Here is the training for this week:
  • Monday: Off
    • 7pm - UW Nordic Learning Community
  • Tuesday:
    • Due to the UW 'Pause' we encourage everyone to do the strength on your own, it's actually going to be too cold and snowy to do it outside anyway so this works fine for today!
    • Here is a link to the strength workout so you can do it on your own.
    • 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
    • TBA - There might be enough snow to ski on the golf course or not, we'll see!
  • 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:
    • TBA - We'll see what the weather, COVID, etc is doing and go from there!
  • Sunday:
    • 1:00 Active Recovery activity of your choice
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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
  • Dendrite Racing Project
  • Laramie High School Race
    • General Information
    • Schedule of Events
    • Live Timing & Results
    • Course Maps
    • Location & Parking
    • Wax Regulations & Medical Plan
  • Time-Trial Results
  • Peppers
  • Memorial Day Ski Camp
  • Members Sponsorships
  • Ski Waxing
  • Chimney Park