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Peaking Week #3 - Cowboy Chase!!!

2/13/2023

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WooHoo! Another awesome race in the books!

Now it's time to finish the Rocky Mountain Conference schedule with a big weekend!!!

We officially into week 3 of our peaking program so things will change at times so pay attention and please don't start new activities. We only have 3 weeks until Nationals so it's time to start concentrating on staying/getting healthy, eating well, resting and focusing your energy where it is needed!

This peaking programs works extremely well if you
  • If do the training properly and don't do too much (you'll get tired and not race to your potential).
  • If you do the training properly and don't do too little (you'll get sick!)
Even if you are not qualifying for Nationals this will help you with the last couple of races and if you decide to do any other races!​

Monday:
  • TAKE A NAP. That is the official training for the day so do it!
    • You can also add rolling, stretching, a short walk...
Tuesday:
  • 5:10pm Corbett Gym - Core & Yoga (email for Zoom link)
Wednesday: 
  • 4pm Stadium Parking Lot, Happy Jack  Skate OD Race
Thursday:
  • 5pm Stadium Parking Lot, Happy Jack 1km sprint preview
Friday:
  • 4pm Stadium Parking Lot, Happy Jack Classic Sprint Race Prep
Saturday:
  • 10am - Classic Sprint Qualifier
  • 11am - Sprint Heats begin 
Sunday:
  • 10am - Laramie Loppet! 15km Skate 

Time to SLAY THE DRAGON!!!
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Training 11/28 - Recovery

11/27/2022

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WE FOUND SNOW AND SKIING!!!!!

What an awesome week of skiing! So needed and so fun! 
We thank you all for your engagement and excitement throughout the week!

After all the hours of training last week we will have a chill, recovery week planned.

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 chill walk  and then take a nap!
Tuesday:
  • Go for a run, play in the snow, do some stretching, have a fun active recovery day!!!
WednesdaY:
  • 4:15pm, Stadium Parking Lot - classic ski speed of some variety
Thursday:
  • 5;10pm, Strength, Core, & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
  • ​TBA
Saturday:
  • TBA - we will ski somewhere on this day!
Sunday: Off, take a nap
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Training 11/14 - Anaerobic Development

11/14/2022

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Got some rolling on Chimney Park Sunday morning!
Woohoo! We made it through the hard block of training for fall! GREAT JOB EVERYONE! Dragons were slayed!!!!

We are now headed into a bit of a recovery week and then a MAJOR training week (Thanksgiving!) SUPER FUN IS COMING!

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:
  • 5pm, Corbett Gym - Strength -  Zoom Core & Yoga
Wednesday:
  • 4:15 - Rollerski Intervals Laramie Green Belt (Map) - If you can get there early it would be better for getting the intervals done before complete dark!
Thursday:
  • OFF!
Friday:
  • 4:00pm, TBA
Saturday:
  • TRAVEL TO LEADVILLE! If you were not added to the Camps Groupme be sure to let me know you are coming!
  • Ski in the afternoon.
Sunday
  • Ski, ski ski!
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Training 11/7 - Anaerobic Development

11/7/2022

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We got to ski!!!!!! It was a fantastic day on the trails! 10km loop with amazing early season skiing! Unfortunately there is still no snow at Happy Jack so we'll be back to dry land again this week AND we had the unfortunate time change happen as well. Makes for a rough time for training.

We will also change up our strength AND our core this week.  


Please watch for changes, the training for this week is our best guess.

Be sure to check it out for both our team training as well as when you are on your own. 

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

Team Training will be in Green bold italics

Monday: 
  • Off - Take a Nap
Tuesday:
  • 20min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Wednesday:
  • 4:15 - Rollerski Intervals Laramie Green Belt (Map)
Thursday:
  • 20min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
​ Friday:
  • 4:15pm -  TBA
Saturday:
  • GEAR SWAP!!! Plan to help with this!!!
Sunday:
  • TBA!
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Training 10/31 - Recovery AND Benefit!!!!

10/31/2022

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Slaying some dragons on those grass skis!
Yay! You all made it through the rotation and it's time for a recovery block!

We will do practice at the beginning of the week and then take Thursday-Saturday off for rest AND to do the Benefit Dinner!

Please watch for changes, this time of year the training is our best guess.

Be sure to check it out for both our team training as well as when you are on your own. 

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

Team Training will be in Green bold italics

Monday: 
  • Off! Take a nap!
Tuesday:
  • 20min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Wednesday:
  • 4:30 - Hillbounding - Stadium Parking Lot 
Thursday:
  • Off!
​ Friday:
  • IF YOU FEEL RESTED - Easy Active Recovery on your own - 1hr
Saturday:
  • Off! Take a nap!
Sunday:
  • IF YOU FEEL RESTED - ​Easy Active Recovery on your own - 1hr
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Training 10/24 - Anaerobic Development

10/24/2022

 
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It Snowed!!!!! We have now entered the exciting and logistically challenging part of the year as we negotiate training as there is snow, but not enough to ski.

Please watch for changes, the training for this week is our best guess.

Be sure to check it out for both our team training as well as when you are on your own. 

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

Team Training will be in Green bold italics

Monday: 
  • 4:30pm - UW Art Museum Monday Grass Skiing
Tuesday:
  • 20min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Wednesday:
  • 4:30 - Hillbounding - Stadium Parking Lot 
Thursday:
  • 20min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
​ Friday:
  • 4:30pm -  Art Museum - Grass skiing
Saturday:
  • Chimney Park run & Trail work!
Sunday:
  • Off

Training 10/17 - Mini Volume

10/17/2022

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WOW!!! What an amazing weekend of training in an incredibly beautiful place!
Also super impressed with the incredible work that everyone put into this weekend, including the cook-off on Saturday night!

This week we will be allowing your body to soak up the intensity so you can super-compensate and RAGE so we'll be doing a little less intensity this week.

Be sure to check it out for both our team training as well as when you are on your own. 

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

Team Training will be in Green bold italics

Monday: 
  • OFF
Tuesday:
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Wednesday:
  • 4:30 - OD 1:15 - Stadium Parking Lot 
Thursday:
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
​ Friday:
  • 4:30pm -  Stadium Parking Lot, Rollerski Hill Resistance
Saturday:
  • We would like to Classic Rollerski but we'll see what the week brings!
Sunday:
  • Off

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Training 10/10 - Anaerobic Development & FORO!!!

10/10/2022

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That's a big rock! Glad it's not on the trails any longer!
Great work was done to get those ski trails ready for this winter! Well done!

We're so excited for what's coming this week - FORO!!!


We have survived Hill Resistance and are ready for Fort Robinson (FORO)!!! EPIC!!!

If you are wanting to come to FORO be sure to let us know, we have plenty of space this year!

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
  • 4:30pm - Rollerski Agility (Location) This is designed specifically for our SUS teammates BUT it is great fun and very useful for anyone. It is also helpful to have help teaching!
Tuesday:
  • 30min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Wednesday:
  • 4:3opm, Stadium Parking Lot - Hill Bounding bring POLES!
Thursday:
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Friday:
  • FORO OD!!!
​Saturday:
  • AM: FORO Hill Bounding extravaganza
  • PM: FORO Rollerski agility and technique
Sunday
  • AM: FORO uphill Time Trial!!!
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10/3 - Medal Test/Hill Resistance

10/2/2022

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What a beautiful week of training. We've been taking full advantage of the beautiful leaves!

Congrats to everyone who did the Silent Trails race, you ROCK! It was a perfect LT workout at exactly the right time, well done!

We have some changes this week so be sure to pay attention!

Be sure to check it out for both our team training as well as when you are on your own. 


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

Team Training will be in Green bold italics

Monday: 
  • OFF
  • 4:30pm - Rollerski Agility CHANGE OF LOCATION, Message Christi for specifics. This is designed specifically for our SUS teammates BUT it is great fun and very useful for anyone. It is also helpful to have help teaching!
Tuesday:
  • 5pm - Medal Test - Details will be posted on GroupMe
Wednesday:
  • 4:30 - Hill resistance - Stadium Parking Lot Bring your bounding poles!
Thursday:
  • 20min run or rollerski
  • Corbett Gym
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
​ Friday:
  • 4:30pm - Rollerski TBA
Saturday:
  • Probably Rollerski but TBA
Sunday:
  • 1hr OD On your own​
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Training 9/26 - Hill Resistance

9/26/2022

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Benji breaks the first pole of the year while grass skiing!
The quality of training this fall has been incredible! Thanks to all of you for your hard work!

This week we'll be continuing our movement towards winter with another week of Hill Resistance. There is some interesting weather coming at the end of the week so be sure to pay attention for changes in schedule.

Be sure to check it out for both our team training as well as when you are on your own. 

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

Team Training will be in Green bold italics

Monday: 
  • OFF
Tuesday:
  • 30min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Wednesday:
  • 4:30 - Hill resistance - Stadium Parking Lot Bring your bounding poles!
Thursday:
  • 20min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
​ Friday:
  • 4:30pm - Rollerski or Run TBA
Saturday:
  • Probably Rollerski but TBA
Sunday:
  • 1hr OD On your own​
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Training 10/3 - Medal Text/Hill Resistance

9/26/2022

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Fall is here and we are taking full advantage of the changing leaves! Congrats to everyone who did the Silent Trails this weekend, what an awesome day!

We will be doing some different things this week so be sure to pay attention for the changes.

Be sure to check it out for both our team training as well as when you are on your own. 

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

Team Training will be in Green bold italics

Monday: 
  • OFF
Tuesday:
  • 30min run or rollerski
  • Medal Test! Detailed information will be posted in GroupMe
Wednesday:
  • 4:30 - Hill resistance - Stadium Parking Lot Bring your bounding poles!
Thursday:
  • Corbett Gym
    • 5:10pm - Core, & Yoga Corbett Gym (Zoom Link)
​ Friday:
  • 4:30pm - Rollerski
Saturday:
  • Probably Rollerski but TBA
Sunday:
  • 1hr OD On your own​
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Training 9/19 -  Hill Resistance/LT

9/19/2022

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Beautiful day on top of Medicine Bow Peak!
What a fun Sunday run, last mountain run of the season, we're assuming/hoping for snow in the mountains this week!

This week we officially move into the Hill Resistance and Lactate Threshold (LT) part of our training season. We will slowly build up to full speed, as it take much less time to gain than endurance.

Be sure to check it out for both our team training as well as when you are on your own. 

We will be posting the training for Jalapeno Peppers, if you don't know which Pepper you are please contact us and we'll help you decide! You will find the other pepper hours on the Period 3 training.

Team Training will be in Green bold italics

Monday: 
  • OFF
  • 4:30pm - Rollerski Agility (Location) This is designed specifically for our SUS teammates BUT it is great fun and very useful for anyone. It is also helpful to have help teaching!
Tuesday:
  • 30min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Wednesday:
  • 4:30 - Hill resistance - Stadium Parking Lot Bring your bounding poles!
Thursday:
  • 20min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
​ Friday:
  • 4:30pm - Grass ski (Location)
Saturday:
  • Roll & Run Vedauwoo! Meeting time TBA
Sunday:
  • 1hr OD On your own​
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Training 9/12 - Conditioning Quadruped

9/12/2022

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A couple of foggy, rainy days at Vedauwoo! Winter is coming!
Now THAT was an awesome weekend! We did awesome training in the fog and rain on Friday and Saturday and then had an extremely successful T2T on Sunday! Way to be everyone!!!!

Be sure to check it out for both our team training as well as when you are on your own. 

We will be posting the training for Jalapeno Peppers, if you don't know which Pepper you are please contact us and we'll help you decide! You will find the other pepper hours on the Block 4 Training.

Team Training will be in Green bold italics

Monday: 
  • OFF
  • 4:30pm - Rollerski Agility (Location) This is designed specifically for our SUS teammates BUT it is great fun and very useful for anyone. It is also helpful to have help teaching!
Tuesday:
  • 40min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Wednesday:
  • 4:30 - Hill resistance - Stadium Parking Lot Bring your bounding poles!
Thursday:
  • 30min run or rollerski
  • Corbett Gym
    • 5:10pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
​ Friday
  • 4:30pm - Rollerski - Stadium Parking lot
Saturday
  • Medicine Bow Peak Loop!!! Last long, mountain run of the year so be sure to join us!
Sunday
  • 1:30 OD On your own​
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Training 9/5 - Conditioning Quadruped

9/6/2022

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Picture
WOW!!! What an amazing weekend of training!!! After spending time with this team we are super stoked for the season!!!!

We will now round out our quadruped section of training and get ready for hill resistance!

Be sure to check it out for both our team training as well as when you are on your own. 

We will be posting the training for Jalapeno Peppers, if you don't know which Pepper you are please contact us and we'll help you decide! You will find the other pepper hours on the Block 4 Training.

Team Training will be in Green bold italics

Monday: 
  • Leadville Distance Camp
Tuesday:
  • Off! - Take a nap
Wednesday:
  • 4:45pm - 1hr hill walk practice, Stadium Parking Lot
Thursday:
  • 30min run or rollerski
  • Corbett Gym
    • 5pm - NEW Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Friday
  • 4:30pm - Rollerski - Stadium Parking lot
Saturday
  • TBA
Sunday
  • On you own​
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Training 8/28 - Leadville Distance Camp!!!!

8/28/2022

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Got through the first week of classes! Well done!!!

We are now headed into a fantastic fun weekend! Leadville Distance Camp!!! If you are able to come please let us know, we need to know how many people are coming.

Be sure to check it out for both our team training as well as when you are on your own. 

We will be posting the training for Jalapeno Peppers, if you don't know which Pepper you are please contact us and we'll help you decide! You will find the other pepper hours on the Block 4 Training.

Team Training will be in Green bold italics

Monday: 
  • 4:15pm - Parking lot behind the Art Building (
Tuesday:
  • 45hr run or rollerski
  • Corbett Gym
    • 5pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Wednesday:
  • 4:30pm - 1:30hr OD, Stadium Parking Lot
Thursday:
  • 30min run or rollerski
  • Corbett Gym
    • 5pm - Strength, 
    • 6pm - Core, & Yoga Corbett Gym (Zoom Link)
Friday
  • Leadville Distance Camp - TBA
Saturday
  • Leadville Distance Camp - Adventure Run/hike!
Sunday
  • Leadville Distance Camp - Adventure Rollerski!
Monday
  • Leadville Distance Camp - Rollerski Technique!
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Training 2/28 - Peaking Week 5!

2/28/2022

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Picture
Trevor powering up the last uphill in his last Collegiate race!
We are now moving into our final week of training before Nationals. Woo Hoo!
Please try very hard NOT to do any extra this week. Let's go with the extreme tapering program -  be as lazy as possible. Take elevators, lie down to study, everything you can do to give your body its best shot at peaking!
Monday:
  • If you didn't race this weekend you can do a 45-1hr with a few leg speeds
  • TAKE A NAP. That is the official training for the day so do it!
    • You can also add rolling, stretching, a short walk...
Tuesday:
  • 5pm Corbett Gym
    • Yoga (Zoom session linked)
Wednesday: 
  • 4pm Happy Jack - Skate Sharpening Intervals!
Thursday:
  • 5pm Corbett Gym
    • Yoga (Zoom session linked)
Friday:
  • Do what you need to do to be ready. You should consider a short ski or run, since you'll be traveling tomorrow!
Saturday:
  • Travel Day
Sunday:
  • USCSA Nationals!

Time to SLAY THE DRAGON!!!
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Training 8/23 - Conditioning/Quadruped

8/22/2021

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Picture
Beautiful run Saturday!!!
Welcome back UW Skiers! 

We are super excited to get everyone back in town and training together!

This week we are going to jump start our training AND do one of our most important fundraising events:  Trash2Treasures!!!

We are now working towards our race season! We start this work by adding our arms to our training mix. So basically this week we will start doing all our runs with poles. The purpose here is to start our bodies transition to being a quadruped athlete.

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!

Team Training will be in Green bold italics

Monday:
  • OFF
Tuesday:
  • 45min run
  • Please choose one time:
    • 7am, Corbett Gym - Strength (Link to strength descriptions)
    • 5pm, Corbett Gym - Strength (Link to strength descriptions)
  • 6pm Zoom Core & Yoga
Wednesday:
  • 4:3opm, Stadium Parking Lot  - 1:30 OD Run WITH POLES!
Thursday:
  • 30min run
  • Please choose one time:
    • 7am, Corbett Gym - Strength (Link to strength descriptions)
    • 5pm, Corbett Gym - Strength (Link to strength descriptions)
  • 6pm Zoom Core & Yoga
Friday:
  • 4:30, Stadium Parkin Lot - 1:20 Skate Rollerski
Saturday:
  • Trash2Treasures!!!! Please come, this is super important for our fundraising!!!
Sunday
  • 2:0ohr, your choice of activity.
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