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Training Holiday Break!

12/19/2023

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Congratulations to everyone who raced last weekend! Across the continent from to Colorado to Maine! We had some ups and some downs as people struggled to recover from Finals but we got it done! Great job everyone!

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 12/18 
  • Monday: Off
  • Tuesday: Strength, Core & Yoga - you can find information for both of these here
  • Wednesday: 
    • Morning: Natural Intervals
    • Afternoon: 30min Active Recovery Run
  • Thursday: Strength, 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: 
    • Over Distance (2ish hours)
    • Twas the night before Christmas...

Week of 12/25
  • Monday: Off  Merry Christmas!
  • Tuesday:
    • 45-1hr Active Recovery activity (easy ski or run),
    • Strength, 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),
    • Strength, 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 1/1
  • Monday:
    • ELITE TEAM:
      • ​Pre-race prep - US Nationals 10km Classic Interval Start
    • Others: OFF
  • Tuesday:
    • ELITE TEAM:
      • US Nationals 10km Classic Interval Start
    • COMP TEAM:
      • 45-1hr Active Recovery activity (easy ski or run),
      • Core & Yoga - you can find information for both of these here
  • Wednesday: 
    • ELITE TEAM: 
      • Pre-race prep - US Nationals Freestyle Sprint
    • COMP TEAM:
      • Morning: Natural Intervals
    • Afternoon: 30min Active Recovery Run
  • Thursday:
    • ELITE TEAM: 
      • US Nationals Freestyle Sprint
    • COMP TEAM:
      • 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 Skate
    • 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: 
      • Pre-race prep - US Nationals Classic Sprint
    • COMP TEAM:
      • ​Race or Time Trial 
    • Afternoon: 30min Active Recovery Run
  • Sunday:
    • ELITE TEAM: 
      • ​US Nationals Classic Sprint
    • COMP TEAM: Over Distance (2ish hours)

Week of 1/8
  • 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:
    • ELITE TEAM: 
      • Race Prep- 7.5k Skate Individual Start
    • COMP TEAM:
      • 45-1hr Active Recovery activity (easy ski or run),
      • Core & Yoga - you can find information for both of these here
  • Friday: 
    • ELITE TEAM: 
      • 7.5k Skate Individual Start
    • 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: 
      • Utah Invite - 10k Pursuit Classic (based off Friday’s Skate results)
    • COMP TEAM:
      • ​Race or Time Trial 
    • Afternoon: 30min Active Recovery Run
  • Sunday:
    • ELITE TEAM: 
      • Rest
    • COMP TEAM:
      • Over Distance (2ish hours)
So much awesome skiing to be had over this break!
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Training 12/11 - Finals AND first Elite Team race!

12/11/2023

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PictureGetting ready for the TT!
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 Thursday of this week due to finals & the elite team heading to Granby.

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, SIB 2010 No practice, please join us for the SUS Poster Presentation - there will be food! Informational Poster
Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 2:30pm, SUS Apartments - Skate ski at Chimney Park (please bring skate AND classic in case the conditions are not optimal for skating)
Thursday:
  • Morning 20-40min run active recovery/check in with your body run.
  • 5:10 pm, RUN,Core & Yoga! Corbett Gym. We will do a short, 30min run to see the lights at Washington Park!
Friday:
  • EVERYONE: Get some skiing in!
  • ELITE TEAM: We will be leaving around 1pm, should get to Granby 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+!

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Training 12/4 - Let's do a Sleigh Ride!

12/4/2023

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We're moving towards the end of the semester! Hang on!

While we haven't been able to ski at Happy Jack we are definitely getting some packing done out at Chimny Park! Woohoo!

This time of year you need to be dynamic and ready for change so watch the GroupMe and ask questions!


Group training is in Green bold italics

Monday: Off
  • Take a nap!
Tuesday:
  • 5;10pm, Core, & Yoga! Message for Zoom Link
WednesdaY:
  • 2:45pm -  Sleigh Ride!! - Laramie Greenbelt West
Thursday:
  • 5;10pm, Strength, Core, & Yoga! Message for Zoom Link
Friday:
  • ​3pm = Drive to Chimney Park for an OD ski!
Saturday:
  • TBA - Chimney Park, on snow speed work!
Sunday: Off, take a nap
Picture
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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
  • Chimney Park Grooming
  • Time-Trial Results
  • Memorial Day Ski Camp
  • Members Sponsorships
  • SNOW Juniors