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!