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Training 1/11 - Crested Butte weekend!

1/11/2021

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Awesome weekend of racing and adventure! Everything was beautiful - place, course, people. It was a magical weekend.

We are not going to turn it around for Crested Butte! We are excited to do a 10 or 20km skate race on Saturday & a fun sprint race with Western on Sunday. Should be great fun!

Monday:
  • Off!
Tuesday:
  • NOTE: We really want you to do a run on this day. This is important for keeping the running muscles in shape so a switch to running for a warmup or evening run does not cause undue soreness. This scenario happens ever season!
  • Morning run or ski
  • 30 minute run warmup
  • 5:30pm - Zoom Strength Lesson - Strength instructions - Zoom Link: uwyo.zoom.us/j/577505810
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
  • 30min Morning run
  • 4pm:  Happy Jack, Skate intervals
Thursday:
  • NOTE: We really want you to do a run on this day. This is important for keeping the running muscles in shape so a switch to running for a warmup or evening run does not cause undue soreness. This scenario happens ever season!
  • Morning run or ski
  • 30 minute run warmup
  • 5:30pm - Zoom Strength Lesson - Strength instructions - Zoom Link: uwyo.zoom.us/j/577505810
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
  • Travel to Crested Butte
Saturday:
  • Crested Butte Skate Race
Sunday:
  • Team Sprint with Western!


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Training 1/4 - Teton Ridge Classic!!

1/4/2021

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Here we are at the true beginning of the season. While it won't be a usual season we are hoping for some great racing and some even better fun!

That fun starts this week for the Competitive and Elite Teams at the Teton Ridge Classic at Grand Targhee!

We'll be easing into group training during the next couple of weeks so watch for opportunities!

Monday:
  • Off if you skied yesterday but 1:30-2hrs if you didn't!
Tuesday:
  • Morning run or ski
  • 30 minute run warmup
  • 5pm - Zoom Strength Lesson  - Please join us for this so we can be sure you are doing the strength properly. Strength is EXTREMELY important for ski racers so don't just ignore it! Zoom Link: uwyo.zoom.us/j/577505810
    • Strength instructions
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
  • 30min Morning run
  • 4pm:  Happy Jack, Skate intervals
Thursday:
  • NOTE: Racers will be traveling on Thursday but we plan to be at our houses in time for the afternoon zoom workout.
  • 30 min warmup, strength (take this easy and go through the motions)
    • Strength instructions
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
  • Race Prep
Saturday:
  • Teton Ridge Classic Ski Race
Sunday:
  • 1:30-2hr easy OD or activity of your choice!
Let's slay those classic dragons!!!
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Training 12/22 - Holiday Break!

12/22/2020

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Another fun week of Holiday Break!

The Leadville Camp has been off the charts fun!!

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!

Training for next two weeks:
Week of 12/22
  • Monday: Off
  • Tuesday: 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Wednesday: 
    • Morning: Natural Intervals
    • Afternoon: 30min Active Recovery Run
  • Thursday: Merry Christmas! No Core & Yoga. Do something super fun today!
  • 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 12/29
  • Monday: Off
  • Tuesday: 45-1hr Active Recovery activity (easy ski or run),
    • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Wednesday: 
    • Morning: Natural Intervals
    • Afternoon: 30min Active Recovery Run
  • Thursday:
    • 45-1hr Active Recovery activity (easy ski or run),
    • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • 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!
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Training 12/14 - Holiday Break!

12/7/2020

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We hope you are all recovered from the Thanksgiving Camp and ready to ROCK on Finals and for those of you going to the race!

This week is different in that it is 100% optional because we want no stress/conflict with your studies. That being said, nothing is better for your brain than going outside for a break! Optional practices are a great time to get some extra attendance points, to get your % up, now is the time!

Group training is in Red

Monday: Off
  • Take a nap!
Tuesday:
  • Morning 20-40min run active recovery/check in with your body run
  • General Strength - Link to description
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 4:15pm, We'll see what's happening and if there is interest in a small group practice on this day.
Thursday:
  • Morning 20-40min run active recovery/check in with your body run
  • General Strength - Link to description
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
  • 1hr Choose your own adventure. If you are racing you may want to ski or skate rollerski & do 5-7 15 second leg speeds during your ski.
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 11/30 - Recovery

11/29/2020

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WooHoo!

Despite all the challenges we faced we managed to have a VERY good Thanksgiving Camp capped off by an AWESOME Talent Show!

We thank you all for your engagement and excitement throughout the week!

After 20+ hours of training last week we will have a chill, recovery week planned.

Group training is in Red

Monday: Off
  • Take a nap!
Tuesday:
  • Morning 20-40min run active recovery/check in with your body run
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 4:15pm, End of Willet (by Alight): easy OD run on the prairie, unless your snow dance is good enough to ski on the golf course!
Thursday:
We are changing up our strength to more specific as we move into the season. We would usually do this workout on skis so rollerskis will have to do!
  • Morning 20-40min run active recovery/check in with your body run
  • 5:10pm- Stadium Parking Lot - Rollerski strength
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
    • Off 
Saturday:
  • TBA - we will ski somewhere on this day!
Sunday: Off
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Thanksgiving Camp!

11/23/2020

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We are done! If you want to go back to some of the topics here you go:
  • Technique Analysis
  • Shared Recipes
  • EPIC Training
  • Questions? Post them here!
  • Periodization and Volume Years
  • Sunrise Yoga
  • Rachel’s Top 10 Nutrition Tips
  • Talent Show


We will be having a virtual Thanksgiving Camp through this week!
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Training 11/16 - Anaerobic Development

11/14/2020

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Beautiful skiing in the Snowies!
Great way to end the week of training - with a magical ski in the Snowies!

This is the time of year you need to especially watch for changes as we hope for snow and skiing.

Monday: Off
  • 7pm - UW Nordic Learning Community - let us know if you'd like to join, it's a lovely time to spend some time with your teammates outside of training AND you learn all kinds of cool things!
Tuesday:
  • Morning 20-40min run active recovery/check in with your body run
  • 30 minutes warmup run before practice.
We will have two options for strength on Tuesday & Thursday. If you want a little more time for strength OR need time to get home/grab Washakie dinner before Zoom Core & Yoga. The times listed are when the team dynamic warmup will happen so you wan to either do a run before this or start with this, you need to warmup your body properly for full benefit from the workout!
  • 4:30pm OR 5:10pm- If you are in town you'll want to read the second installment of strength covid style. If you are not in town ask us for the vidoes. 
    • Map to Track
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 4:15pm, 5km Race! You can do it at any time during the day. You need to register & time yourself: https://www.webscorer.com/members/myracedetails?raceid=227079 a code so you don't have to pay will be sent to GroupMe
Thursday:
We will have two options for strength on Tuesday & Thursday. If you want a little more time for strength OR need time to get home/grab Washakie dinner before Zoom Core & Yoga. The times listed are when the team dynamic warmup will happen so you wan to either do a run before this or start with this, you need to warmup your body properly for full benefit from the workout!
  • Morning 20-40min run active recovery/check in with your body run
  • 30 minutes warmup run before practice.
  • 4:30pm OR 5:10pm- If you are in town you'll want to read the second installment of strength covid style. If you are not in town ask us for the vidoes. 
    • Map to Track
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
  • Morning 20-40min active recovery/check in with your body run
  • TBA
Saturday:
  • TBA
Sunday: 1:00 Active Recovery activity of your choice
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Training 11/9 - Anaerobic Development

11/9/2020

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Beautiful night for hillbounding!
Great start to the Anaerobic Training! Good week of training and some phenomenal raking getting done.

For this week get out there and do your snow dance so we can start skiing!

Please watch for changes in time this week - Daylight savings time has wrecked our schedule!

Monday: Off
  • 7pm - UW Nordic Learning Community - let us know if you'd like to join, it's a lovely time to spend some time with your teammates outside of training AND you learn all kinds of cool things!
Tuesday:
  • Morning 20-40min run active recovery/check in with your body run
  • 30 minutes warmup run before practice.
  • 4:30pm OR 5:10pm- If you are in town you'll want to read the second installment of strength covid style. If you are not in town ask us for the vidoes. 
    • Map to Track
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 4:15pm, Hill Bounding - End of Willet (by Alight)
Thursday:
We will have two options for strength on Tuesday & Thursday. If you want a little more time for strength OR need time to get home/grab Washakie dinner before Zoom Core & Yoga. The times listed are when the team dynamic warmup will happen so you wan to either do a run before this or start with this, you need to warmup your body properly for full benefit from the workout!
  • Morning 20-40min run active recovery/check in with your body run
  • 30 minutes warmup run before practice.
  • 4:30pm OR 5:10pm- If you are in town you'll want to read the second installment of strength covid style. If you are not in town ask us for the vidoes. 
    • Map to Track
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
  • Morning 20-40min active recovery/check in with your body run
  • TBA
Saturday:
  • TBA - We honestly don't have any idea what the weather will be like so we'll see as we get closer!
Sunday: 1:00 Active Recovery activity of your choice
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Training 11/2 - Anaerobic Development

11/1/2020

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WOW!!! What an amazing few days of training! You all ROCK OUR WORLD!!!

We will be moving to our next phase of training, taking a step closer to getting that motor running for training! We will start our hill bounding workouts this Wednesday so get STOKED!

Monday: Off
  • 7pm - UW Nordic Learning Community - let us know if you'd like to join, it's a lovely time to spend some time with your teammates outside of training AND you learn all kinds of cool things!
Tuesday:
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 4:30pm, Hill Bounding - Lower Parking Lot Happy Jack
Thursday:
We will have two options for strength on Tuesday & Thursday. If you want a little more time for strength OR need time to get home/grab Washakie dinner before Zoom Core & Yoga. The times listed are when the team dynamic warmup will happen so you wan to either do a run before this or start with this, you need to warmup your body properly for full benefit from the workout!
  • Morning 20-40min run active recovery/check in with your body run
  • 30 minutes warmup run before practice.
  • 4:30pm OR 5:10pm- If you are in town you'll want to read the second installment of strength covid style. If you are not in town ask us for the vidoes. 
    • Map to Track
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
  • Morning 20-40min active recovery/check in with your body run
  • TBA
Saturday:
  • TBA - We honestly don't have any idea what the weather will be like so we'll see as we get closer!
Sunday: 1:00 Active Recovery activity of your choice
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Training 10/26 - Recovery Block & Speed/Ski Camp!

10/25/2020

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Yay for fresh snow and the Speed Camp scheduled for this week. One thing to note is that if we have good snow this week we will do a ski camp INSTEAD of a speed camp. This will allow us to get our minimum number of skis in before we start speed on skis. That's great because it gives us a jump on the ski season! WooHoo!

For this week we will first be doing a recovery block, so we are all ready for the weekend!

Be sure to watch for updates and changes.

Note about this training below. The workouts we have on the schedule are not all team practice BUT if you want to be at your best for the ski season they are super important! Team workouts are in RED.

Here is the training for this week:
Monday: Off
  • 7pm - UW Nordic Learning Community - let us know if you'd like to join, it's a lovely time to spend some time with your teammates outside of training AND you learn all kinds of cool things!
Tuesday:
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 4:30pm - 1:00 Active Recovery - hoping for skiing!
Thursday:
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
  • Morning 20-40min active recovery/check in with your body run
  • 4:45pm TBA - Weather dependent
  • 7pm - Team Zoom activity: uwyo.zoom.us/j/577505810
Saturday:
  • 8am - TBA - Weather dependent
  • 4pm - TBA - Weather dependent
  • 7pm - Coaches Trick or Treat & baking contest (no costume no dinner!)
Sunday: 8am - TBA - Weather dependent

SLAY THE DRAGON!!!!
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  • Home
  • About
  • Snow Tracks
  • Radiating Dendrites
  • Training Resources
    • Yo-Ski
    • Nutrition
  • Calendar
  • Membership
  • DONATE
  • Contact
  • Dendrite Racing Project
  • Time-Trial Results
  • Peppers
  • Members Sponsorships
  • Zima Fundraiser
  • Ski Waxing
  • The Epic Quest
    • The Ancient Scrolls
    • Quest Log
    • Tournament Rank >
      • Epic Words
    • Quest Honors
    • Guild Crown
    • Words of Wisdom