We hope that you all had a great week of training and are starting to feel a little more recovered after that beastie weekend at the Alley Loop!

We are moving into our peak training because, why not? Might as well see how it treats everyone and that way you should feel great for the few remaining races. We are on our peaking program so things will change at times so pay attention and please don't start new activities. Ideally this time of year we would only have 5 weeks until Nationals so you would want to start concentrating on staying/getting healthy, eating well, resting and focusing your energy where it is needed. This year is very different but if you'd like to see how the peaking will work for your going forward you can behave as if you are working towards a culminating event.

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!)
  

This coming weekend we'll be doing something a little different, with the Elite Team headed to SOHO.

Training for Week:
Monday:

• Off - Take a nap!

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 - short active recovery
  
• 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  

Wednesday:

• 30min Morning run
• 4pm:  Happy Jack, TBA
  

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
  
• 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810

Friday:

• 4pm: Happy Jack, TBA

Saturday:

• We'll do some kind of fun activity!
  

Sunday:

• Off!
  
• Elite team travels to SOHO
  

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
  
• 5:45pm (NOTE CHANGE OF TIME) - Zoom Strength Lesson - Strength instructions - Zoom Link: uwyo.zoom.us/j/577505810
  
• 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  

Friday:

• Drive to CB and ski!

Saturday:

• Alley Loop - 21km Skate

Sunday:

• WCU 5km Classic

SLAY THE DRAGON!!!

Running a tad behind on posting this but we're good now!

Awesome race weekend! Congrats to Maddy for the double win and Kaj for the 7.5k win and the sprint 2nd by a toe!

We don't have a race this weekend so we'll be doing a mini volume week! Yay!

This means little speed and lots of OD for the week. Please try to find some additional ski/run/etc training this week!

Monday:

• 4pm: Happy Jack, walkie/talkie classic ski

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 TBA
  

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:

• 4pm: Happy Jack, Classic
  

Saturday:

• On your own but a lovely OD of 2 hours would be AMAZING!
  

Sunday:

• 10am Murdock Ski Clinic!
  

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:

• 4pm: Happy Jack, walkie/talkie classic ski
  

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, Classic 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:

• 4pm: Happy Jack, Race Prep
  

Saturday:

• 7.5km Skate, Interval start. First racer at 10am
  

Sunday:

• King Sprint, 10am. More details to come.
  

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!

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

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

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!

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

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