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Woohoo!! We made it through another rotation! Well done!
Doing some recovery work this week. Be sure to actually do the recovery so you are ready to rock on the following week! Monday: Off Tuesday: 5pm - core, strength, yoga, email/text us for location Wednesday: 4:30 - 1hr OD RUN!!! Thursday: 5pm - core, strength, yoga, email/text us for location Friday: 6:15am - 1hr Turtle Rock Coffee, Double-Pole Rollerski Saturday: Off Sunday: TBA - 1:20hr OD Activity
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Starting to get into the rhythm of summer. SWEET!
Last wee of the Conditioning/Over Distance and then we'll get a recovery week! This is also the week of July 4th so this is the basic training plan but various people doing various things! This is a good opportunity to get in some extra OD when you have a few days off!
Great week for some good work! Had a fantastic OD run on Sunday and ready to get back into our Conditioning/Over Distance training.
This week we'll be doing some rollerskiing and starting our new dynamic warmup.
We missed posting the training for last week but we are back and ready to rock!
Great job to those of you who are in town and did the Medal Test! Solid effort put out by all and congrats to Maddy for breaking into the top 3 overall for both pullups 1 and pullups 2! Wow! Crazy good for this time of year, I guess the climbing in the spring made you strong! As we are following the training on the 'Training Resources' page we are technically on a Recovery week but be sure to adapt this training plan as needed to match your life! Here is the training for the Laramie group. If you want to setup a group in another place or want a more personalized path just let us know! Monday: Off Tuesday: core, strength, yoga, email/text us for location Wednesday: 4:30 - OD RUN!!! Meet TBA Thursday: 5pm - core, strength, yoga, email/text us for location Friday: 6:15am - Turtle Rock Coffee, Double-Pole Rollerski Saturday: Off! Sunday: OD workout, maybe crust ski! Summer is here and we're stoked for this amazing training!  Every person made it all the way up to the Castle! Woo Hoo! What an amazing weekend of SKIING! The best conditions imaginable for crust skiing and a fantastic group of young people!
We need a little recovery after that much training on the weekend so we are taking it a little easy this week. Monday: Ski Camp Tuesday: Off Wednesday: 4:30 - OD RUN!!! Meet TBA Thursday: 5pm - core, strength, yoga, email/text us for location Friday: 6:15am - Turtle Rock Coffee, Double-Pole Rollerski Saturday: OD workout! Not sure anyone will be in town but text if you are and want to train. Sunday: Active Recovery activity of your choosing! Woo Hoo! We are ready to start team training for the late spring/summer!!!!
We will be having a full week of training for this week! Monday: Off Tuesday: 5pm - core, strength, yoga, email/text us for location Wednesday: 4:30 - OD RUN!!! Meet TBA Thursday: 5pm - core, strength, yoga, email/text us for location Friday: 6:15am - Turtle Rock Coffee, Double-Pole Rollerski Saturday: Ski Camp! Sunday; Ski Camp! Monday; Ski Camp! 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!  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
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