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Woo Hoo! Are you stoked! We are headed into the anaerobic development phase of training! Let's get FAST!!!!!
Hopefully you are well rested and healthy after the recovery last week and are ready to rock this week! With the variable conditions things could change at any minute so pay attention and be sure you are on the GroupMe text so you get messages for changes this week. Here are the official practices for this week:
SLAY THE DRAGON!
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 WOOHOO! Serious Dragon Slayage and Jungle Tiger happened this weekend! What an amazing weekend of beastly training!
This week should be less hours and easier, looking for some rest after the first real speed of the fall! Team Training
The Dragon Slaying was EPIC this weekend. Time to let everyone recover for the next adventure! What a great day of work, both training and trail work, on Saturday! Super proud of you all!
You have now completed the first rotation of fall and done the recover week. We are now headed into our next section, Hill Resistance/LT. We have completed the bulk of 'filling our bucket' and are now ready to start introducing some speed into the equation! I know some of you have been waiting in breathless anticipation to go fast so you should be excited! The goal of Hill Resistance is to start working on our Lactate Threshold and getting your muscles used to working at a higher output. Bring your bounding poles to practice on Wednesday. For Saturday we will be doing the Silent Trails 10mi race. This is a free race and it is completely up to you how you run it. You can race and push yourself OR you can treat it like an OD run and run with a group. Either way we would like everyone to do the race course as it is super fun and GREAT training! REMINDER: UW athletes be sure to check your practice and volunteer points at the following link. If you do not meet the numbers for your chosen team you will not be able to race this winter. If you have conflicts and are training on your own be sure to contact coaches, there are things that can be done but they cannot be done in December! Don't wait until it's too late! bit.ly/SteamboatRankings Team Training
Let's get that Hill Resistance and start warming up for the early season dragons!  Barber Lake Road with the fall colors! What an AMAZING weekend of fun! The first Barber Lake Challenge was successfully accomplished with a 6.5 mile rollerski UP and a 6 mile trail run down! It was a brutal workout but many of the team did it with a smile and a sense of adventure!
This week we will continue in our next phase of training, conditioining/quadraped. Basically starting to move more towards using our arms and legs! REMINDER: we will be doing our Wednesday run with poles and if we run Saturday it will be with poles as well. You want classic or shorter poles for this, long ones will be difficult and potentially injury inducing! Some of the team will be headed to Crested Butte for the Cart to Cart race but we'll be having some fun adventure for those who won't be traveling this weekend. Remember that many of you will need to be doing a little more than just the basic team training. 30 minute runs before Yoga and training on Monday and/or Sunday make this quite easy! Remember that the weekly hours are posted under 'Fall Training' on the Training Resources page. The team practices will be Habanero. Don't know your pepper? Ask us! Training is just like with eating hot peppers - it doesn't matter how much you WANT to do nor how much you think you should do but how much your body is actually able to handle. Thus to reach your best performance from year to year you want to be thoughtful in your approach to increasing your training load. Team Training
 20 Years of UW Nordic Represented! What an awesome SNOW ski camp! We had UW Nordic members, UW Alumn, and longtime UW Nordic and SNOW Supporters. We had adventures of 14er's, roller skiing and other activities. We had an epic blow-ball tournament, which UW Nordic won, and great food! It was an AMAZING weekend of training and fun!
Now UW & Junior athletes will settle down into school and others will go back to work. The training for this week will be different due mostly to recovery so pay attention! Team Training
 Working our way up Cragcrest What an amazing week of training and fantastic distance camp!
So much amazing training was had by all! For this week we are trying to get some recovery from the pounding on the legs so be sure to listen to your body and get the recovery you need. Remember that I have posted the Summer Pepper Hours. So instead of looking at the bottom of this page for the extra hours just go to the link above to find what you need to do The team practices will be Habanero. You can also find this on the Training Resources page. Don't know your pepper? Ask us! Training is just like with eating hot peppers - it doesn't matter how much you WANT to do nor how much you think you should do but how much your body is actually able to handle. Thus to reach your best performance from year to year you want to be thoughtful in your approach to increasing your training load. Team Training Tuesday: 6:25 am, CrossFit 7220 - Max Strength 5:30pm, Education Gym - Yo-ski (combination of yoga and strength) Wednesday: 5pm - Short OD workout. Meet at Stadium Parking Lot Thursday: 6:25 am, CrossFit 7220 - Rebuilding Strength 5:30pm, Education Gym - Yo-ski(combination of yoga and strength) Friday: 6:30am Turtle Rock Coffee - Double-pole Rollerski of around 1 hour Weekend: One day off, one day with a workout between 1:20-2:00  Northfork Trail Run We have made it to one of the best parts of Summer! The Cedaredge Distance Camp! Thanks to Dave for providing space for camping and all the other amazingness that is this camp!
Last year we did more that 9 hours of training in 2.5 days and we're looking forward to another amazing time! Woo Hoo! Remember that I have posted the Summer Pepper Hours. So instead of looking at the bottom of this page for the extra hours just go to the link above to find what you need to do The team practices will be Habanero. You can also find this on the Training Resources page. Don't know your pepper? Ask us! Training is just like with eating hot peppers - it doesn't matter how much you WANT to do nor how much you think you should do but how much your body is actually able to handle. Thus to reach your best performance from year to year you want to be thoughtful in your approach to increasing your training load. Team Training
 Amazing run in the Rawah Wilderness! What am awesomely beautiful day to go for a run in the Rawah Wilderness! So much fun and great training was had on Saturday!
This week we'll be doing some more great training and keep moving forward with that base fitness! Remember that most of you will need to be doing a little more than just the basic team training. 30 minute runs before Yoga and training on Monday and/or Sunday make this quite easy! Remember that I have posted the Summer Pepper Hours. So instead of looking at the bottom of this page for the extra hours just go to the link above to find what you need to do The team practices will be Habanero. You can also find this on the Training Resources page. Don't know your pepper? Ask us! Training is just like with eating hot peppers - it doesn't matter how much you WANT to do nor how much you think you should do but how much your body is actually able to handle. Thus to reach your best performance from year to year you want to be thoughtful in your approach to increasing your training load. Team Training
Starting to get the hang of this!
This is finals week for UW so be sure to prioritize school even MORE than usual. We will have practice for those who don't have much going on but be sure you are taking care of things! Remember that we will not only post the team training but additional training based upon our Peppers. If you don't know what we mean by Peppers you can check it out at Peppers - Training Groups Reminder: if you don't know your Pepper please discuss it with coaches. Training is just like with eating hot peppers - it doesn't matter how much you WANT to do nor how much you think you should do but how much your body is actually able to handle. Thus to reach your best performance from year to year you want to be thoughtful in your approach to increasing your training load. Team Training
Peppers All additional workouts should be Over Distance or Active Recovery at this time. You can also choose the type of activity you would like. Anything will work as long as you are in the correct zone!
 Wow! What a rough weekend! Cold, wind, hosting and skiing races!
Tough to imagine something much harder but it looks like we all made it and are now ready for one final push! We will be training this week without our gear, since it will be in a trailer on the way to Lake Placid NY but we'll still be getting it done! This is the final week of peaking, which unfortunately corresponds for many of you with midterms. With this in mind please be sure to do as much work as you can while lying in your bed with your legs up the wall. Rest, good food, hydration and sleep is the order of the week so try to prioritize it as you are able. Also, please stop any extra activities you have been doing like morning runs, time to rest up for the final battle! Monday: TAKE A NAP. That is the official training for the day so do it! Tuesday: 5:30, Education Gym. Yoga Wednesday: 4, Stadium Parking lot. Sharpening Intervals - Whichever technique for which you can find equipment! Thursday: OFF! TAKE A NAP. Friday: We will ski. Time/activity TBA Headed to NY on Saturday for the biggest DRAGON of the year!!! |
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