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

December 23rd, 2019

12/23/2019

0 Comments

 
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.
0 Comments

Natural Intervals

12/17/2019

0 Comments

 
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!
0 Comments

12/16 - FINALS WEEK!!!!

12/15/2019

0 Comments

 
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!!!!
0 Comments

Training 12/9

12/8/2019

0 Comments

 
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!
0 Comments

Training 11/21 - Recovery!

12/2/2019

0 Comments

 
Picture
Wow! What a magical Thanksgiving Camp! We simply couldn't have had better snow, training, laughter, team building, Talent Show, and racing! Well done everyone!

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: NAP!!!!!
  • TUESDAY:
    • 5:10pm - Corbett Gym - Strength, and Core!
  •  WEDNESDAY: 4:15 Stadium - Skate Ski intervals at Happy Jack
  • THURSDAY:
    • We don't have access to Corbett this day so please do Strength, and Core on your own. We have Corbett from 7-9am or you can do it in Half Acre
  • FRIDAY:  TBA, we may do chill afternoon classic ski.
  • SATURDAY:
    9:15am, Stadium Parking Lot - Murdock Ski Clinic
    More information will be coming about this!
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

    June 2025
    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