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Training Holiday Break!

12/13/2022

Hope your break is wonderful and white!

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 next two weeks:
Week of 12/19

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)

So much awesome skiing to be had over this break!

Week of 1/2

Monday:
- ELITE TEAM:
  - US Nationals 10km Free Interval Start
- Others: 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:
  - 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:
  - Race or Time Trial
- Afternoon: 30min Active Recovery Run
Sunday:
- Over Distance (2ish hours)

Week of 1/9

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 Super Tour: 21/30km Classic MS
- COMP TEAM:
  - Race or Time Trial
- Afternoon: 30min Active Recovery Run
Sunday:
- ELITE TEAM:
  - Cable Super Tour: Classic Sprint
- COMP TEAM:
  - Over Distance (2ish hours)

So much awesome skiing to be had over this break!

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Training 12/12 - Finals Week & CB

12/12/2022

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We made it through the fall semester and now it's finals week! It can be challenging to find time to train this week BUT it sure helps you clear your head so it's sure worth the effort! We will only have organized practice through Wednesday of this week due to finals & the elite team heading to Crested Butte.

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
5:10 pm, Strength,Core & Yoga! Corbett Gym Zoom Link

Wednesday:

Morning or afternoon 20-40min run active recovery/check in with your body run
4pm, Stadium Parking Lot - Classic Intervals

Thursday:

Morning 20-40min run active recovery/check in with your body run.
Some body weight strength and core would be helpful.

Friday:

EVERYONE: Get some skiing in!
ELITE TEAM: Be a great idea to do a morning race-prep ski, if you can. If not a quick morning run would be great, we won't be in CB in time to ski.

Saturday:

ELITE TEAM: 5km Classic, interval start
EVERYONE: Choose your own adventure (2hr) - A race is always fun but if you can't find one then do whatever sounds fun.

Sunday:

ELITE TEAM: 7.5km skate, mass start
EVERYONE: Get some skiing in 1hr+!

Skiing by the light of the full moon last week!

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12/5 - RACING!!!!

12/5/2022

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Moon over the ski trails!

This week is an important week for training so please try to make it to practices when possible! We will also be hosting the Laramie High School Race this weekend. This will entail BOTH helping AND RACING!!!

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 - keep those running muscles rocking!
5:10pm, Corbett Gym - Strength, Core & Yoga Zoom Link

Wednesday:

4:10pm, Stadium Parking Lot or 4:20@Happy Jack- Skate intervals

Thursday:

30min run
5:10pm, Corbett Gym - Strength, Core & Yoga Zoom Link

Friday:

Help with the Laramie High School Race if at all possible! Sign up here
Take some time around the edges for a little race prep = 30 min ski, 5-10 x 15second leg speeds on important areas of the course, 15min cooldown.

Saturday:

Help with the Laramie High School Race if at all possible! Sign up here
5km Skate race before your work starts! 9am start. Bring clothes to change into and snacks so you can help with timing the High School Race after!
Ideally do a short 3omin recovery run

Sunday

You should do active recovery around 45-1hr

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Training Holiday Break!

Training 12/12 - Finals Week & CB

12/5 - RACING!!!!

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