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Training 12/20 - Holiday Break!

12/20/2021

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. All those things are helpful and fun if you get some training in first! If you want to get all tuned up for the upcoming season you'll need to do some work!

Training for the break:
Week of 12/20

Monday: Off
Tuesday: Core & Yoga - you can find information for both of these here
Wednesday:
- Morning: Natural Intervals
- Afternoon: 30min Active Recovery Run
Thursday: Core & Yoga - you can find information for both of these here
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: Merry Christmas!
- Over Distance (2ish hours)

Week of 12/26

Monday: Off
Tuesday:
- 45-1hr Active Recovery activity (easy ski or run),
- Core & Yoga - you can find information for both of these here
Wednesday:
- Morning: Natural Intervals
- Afternoon: 30min Active Recovery Run
Thursday:
- 45-1hr Active Recovery activity (easy ski or run),
- Core & Yoga - you can find information for both of these here
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)

Week of 1/2/23

Monday:
- ELITE TEAM
  - US Nationals, 10km Freestyle interval start
- COMP TEAM
  - Off
Tuesday:
- 45-1hr Active Recovery activity (easy ski or run),
- Core & Yoga - you can find information for both of these here
Wednesday:
- ELITE TEAM -
  - US Nationals, Classic Sprint
- COMP TEAM
  - Morning: Natural Intervals
- Afternoon: 30min Active Recovery Run
Thursday:
- 45-1hr Active Recovery activity (easy ski or run),
- Core & Yoga - you can find information for both of these here
Friday:
- ELITE TEAM -
  - US Nationals, 10/20km Mass Start Classic
- COMP TEAM:
  - travel to Driggs, ID
  - Warm up & Cool Down + Leg Speed Ladder (10sec, 15sec, 30sec, 1min, 1min, 30sec, 15sec, 10sec)*
- Afternoon: 30min Active Recovery Run
Saturday:
- ELITE TEAM -
  - US Nationals, Skate Sprint
- COMP TEAM:
  - Teton Ridge Classic
- Afternoon: 30min Active Recovery Run
Sunday:
- Active Recovery(2ish hours)

Week of 1/9/23

Monday:
- Off
Tuesday:
- 45-1hr Active Recovery activity (easy ski or run),
- Core & Yoga - you can find information for both of these here
Wednesday:
- Morning: Natural Intervals
- Afternoon: 30min Active Recovery Run
Thursday:
- 45-1hr Active Recovery activity (easy ski or run),
- Core & Yoga - you can find information for both of these here
Friday:
- ELITE TEAM -
  - Race Prep
- COMP TEAM:
  - Warm up & Cool Down + Leg Speed Ladder (10sec, 15sec, 30sec, 1min, 1min, 30sec, 15sec, 10sec)*
- Afternoon: 30min Active Recovery Run
Saturday:
- ELITE TEAM -
  - Cable SuperTour, 30/21km Classic Mass Start
- COMP TEAM:
  - Race or Time Trial
- Afternoon: 30min Active Recovery Run
Sunday:
- ELITE TEAM -
  - Cable SuperTour, Classic Sprint
- COMP TEAM
  - Over Distance(2ish hours)

So much awesome skiing to be had over this break!

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Training 12/13 - FINALS WEEK!

12/13/2021

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We made it through the fall semester and now it's finals week! It can be challengeing to find time to train this week BUT it sure helps you clear your head so it's sure worth the effort!

We will be posting the training for Jalapeno Peppers, if you don't know which Pepper (Pepper descriptions) you are please contact us and we'll help you decide!

The workouts we have on the schedule are not all team practices BUT if you want to be at your best for the ski season they are ALL super important!

Team Training will be in Green bold italics

Monday: Off

Take a nap!

Tuesday:

Morning 20-40min run active recovery/check in with your body run
5pm, Strength,Core & Yoga! Corbett Gym (Please note that there is no Zoom today since Coaches will be on the road)

Wednesday:

Morning or afternoon 20-40min run active recovery/check in with your body run
4:15pm, if there is any way to ski then ski but otherwise easy ski. Good way to clear your head for finals!!

Thursday:

Morning 20-40min run active recovery/check in with your body run
5pm, Strength,Core & Yoga! Corbett Gym (Please note that there is no Zoom today since Coaches will be on the road)

Friday:

1hr Choose your own adventure, try going to Snowies for some version of skiing!

Saturday:

Choose your own adventure (2hr) - A race is always fun but if you can't find one then do whatever sounds fun. Skiing is ALWAYS a good choice this time of year.

Sunday: 1hr

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Training 12/6 - Anaerobic Development

12/6/2021

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LOTS of changes this week so read carefully!

This week is an important week for training so please try to make it to some practices. Coaches will be gone with the WUG team but Ben and your amazing officers are more the ready for the challenge of running practice for this week!

We will be posting the training for Jalapeno Peppers, if you don't know which Pepper (Pepper descriptions) you are please contact us and we'll help you decide!

The workouts we have on the schedule are not all team practices BUT if you want to be at your best for the ski season they are ALL super important!

Team Training will be in Green bold italics

Monday:

Tuesday:

30min run/rollerski
5pm, Corbett Gym - Strength, Core & Yoga (Please note that there is no Zoom today since Coaches will be on the road)

Wednesday:

4:10pm, Old Laramie High School Track - 400 running intervals

Thursday:

30min run/rollerski
5pm, Corbett Gym - Strength, Core & Yoga (Please note that there is no Zoom today since Coaches will be on the road)

Friday:

4:00pm, Laramie Bike Path (Map) Rollerski Intervals OR if it snows skiing!!

Saturday:

TBA but REALLY hoping for a ski in the Snowies!

Sunday

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Training 12/20 - Holiday Break!

Training 12/13 - FINALS WEEK!

Training 12/6 - Anaerobic Development

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