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Training 1/23 - Grand Mesa RACE!!!

1/23/2023

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All the race skis, ready to be waxed!
ARE YOU READY TO RACE!!! Here we go to the first USCSA Rocky Mountain Qualifier! Yay!

We'll be headed to Grand Mesa for a fun weekend of 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: 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
  • 4:00pm, 
    • Stadium Parking Lot - Classic Intervals (1:30 Zone 1 with 8-10x20 seconds)
Thursday:
  • 5:10 pm, Strength,Core & Yoga! Corbett Gym Zoom Link
Friday:
  • Travel to Grand Mesa, Colorado! More information on that soon.
Saturday:
  • 11am - Classic Sprint
Sunday: 
  • 11am - 10km Skate Mass Start
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Training 1/16 - RACE Season!

1/16/2023

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Picture
Elite Team on Lake Superior!
We hope you all had a fantastic holiday season and got LOTS of skiing! The Elite Team got some AMAZING racing in! 6 races in 13 days! We'll be having a tad of a chill week so we can ramp back into the season!

We don't have a team race this weekend but we will be doing some skiing on Saturday or Sunday, pay attention to the Groupme for info.

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, Yoga only! Corbett Gym Zoom Link
Wednesday:
  • Morning or afternoon 20-40min run active recovery/check in with your body run
  • 4:00pm,
    • Stadium Parking Lot - Skate Intervals (1:30 Zone 1 with 8-10x20 seconds)
Thursday:
  • 5:10 pm, Strength,Core & Yoga! Corbett Gym Zoom Link
Friday:
  • 4:00pm, OD 1:30 Skate
Saturday:
  • OD 2:30 Classic TBA (Either Saturday or Sunday will be a team practice)
Sunday: 
  • 9am Clinic (Information)
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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+!


Picture
Skiing by the light of the full moon last week!
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12/5 - RACING!!!!

12/5/2022

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Picture
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:
  • OFF
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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1/17 - Race Season Recovery Week

1/17/2022

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Picture
On the road home after an incredible trip!
We made it through the Holiday Break and the crazy awesome race trip and now are ready for school to start and to hit the main part of the season! We welcome the rest of our team back and are excited to get going!

We have some changes to the times and to the plans so please read through this carefully. You have been put into 2 groups, depending on what you were doing over break. 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

Group A
  • Annie
  • Audrey
  • Auna
  • Ben
  • Doris
  • Ellen
  • Eva S
  • Isabella
  • Kailee
  • Samantha
  • Sean
  • Theodore
Group B
  • Jamie
  • John Henry
  • Kaj
  • Krisanna
  • Nathan
  • Silas
  • Spencer
  • Trevor

Monday:
  • Nap, legs up the wall, rolling, massage
  • Find, organize, clean and wax your skis!
Tuesday:
  • 20min morning Check-in run
  • 4:30pm Corbett Gym
    • Group A - Core & Yoga (Zoom session linked)
    • Group B - Corbett Gym - Rolling & Yoga (bring rollers if you have them!)
Wednesday:
  • 20min morning Check-in run
  • 3:45pm Stadium Parking Lot Classic
    • Group A - 2x8min Threshold (L3) intervals
    • Group B - Technique Drills & OD
Thursday:
  • 20min morning Check-in run
  • 5pm Corbett Gym - Core & Yoga (Zoom session linked)
Friday:
  • Laramie HS Race - we are timing this so please volunteer as you can! Information on jobs and time will be coming!
  • 45-1hr Active Recovery activity (easy ski or run)
Saturday:
  • Laramie HS Race
    • Group A - 7.5km Classic race (will start before the HS race)
    • Group B - Dress extremely warm and help run the race. No skiing today!
Sunday:
  • 10:00 am Stadium Parking Lot Skate OD
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Training 1/10 - RACING!!!

1/11/2022

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Picture
Elite Team looking good in their ODLO in Teton Canyon!
  • Monday: Off
  • Tuesday:
    • 45-1hr Active Recovery activity (easy ski or run),
    • 4:20pm Zoom Core & Yoga
  • Wednesday: 
    • Morning: Natural Intervals
    • Afternoon: 30min Active Recovery Run
  • Thursday:
    • 45-1hr Active Recovery activity (easy ski or run),
    • 4:20pm Zoom Core & Yoga
  • Friday:
    • Competitive Team - Warm up & Cool Down + Leg Speed Ladder (10sec, 15sec, 30sec, 1min, 1min, 30sec, 15sec, 10sec)* 
    • Elite Team - Race Prep
    • Afternoon: 30min Active Recovery Run
  • Saturday:
    • Competitive Team - Race or Time Trial 
    • Elite Team - 5/10km Interval Start Skate (Sun Valley NRL)
    • Afternoon: 30min Active Recovery Run
  • Sunday:
    • Competitive Team - Over Distance (2ish hours)
    • Elite Team - 10/15km Mass Start Classic (Sun Valley NRL)
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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:
  • OFF
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
  • OFF
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Training 11/29 - RECOVERY!!

11/29/2021

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Picture
WE FOUND SNOW!!!!!

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 Red

Monday: Off
  • Take a chill walk and then take a nap!
Tuesday:
  • 5pm, Dynamic Warmup, Core, & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
  • 4:15pm, Stadium Parking Lot: easy Active Recovery run
Thursday:
  • 5pm, Strength, 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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    SNOW Collaborators post on a variety of topics and thoughts. We also post the weekly training for the team here. Want to contribute? Let us know!

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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
  • Dendrite Racing Project
  • Laramie High School Race
    • General Information
    • Schedule of Events
    • Live Timing & Results
    • Course Maps
    • Location & Parking
    • Wax Regulations & Medical Plan
  • Time-Trial Results
  • Peppers
  • Memorial Day Ski Camp
  • Members Sponsorships
  • Ski Waxing
  • Chimney Park