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Training 2/8 - No race this weekend!

2/8/2021

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What a great fun weekend! Incredible snow and beautiful place! The racing went from awesome to not but the experience was fantastic! I think Ben's picture says it all!

We have been unable to find a race for this weekend so we will be doing something else, we'll collect ideas for what we want to do going forward but for now let's look at the training for the 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
  • 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, 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
  • 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:
  • 4pm: Happy Jack, TBA
Saturday:
  • TBA
Sunday:
  • Off!
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Training 2/1- Alley Loop & WCU 5k

2/1/2021

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Great volume week concluded by a great clinic at Chimney Park

We are excited to get going on our next race weekend, Ally Loop! Woohoo! With that coming and finishing a volume week we'll be doing a little less this 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
  • 5:30pm - Zoom Strength Lesson - Strength instructions - Zoom Link: uwyo.zoom.us/j/577505810
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Picture
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!!!
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Training 1/25 - mini volume!

1/26/2021

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Reenactment of Heat 4's final round!
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!
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1/18 - Laramie Races!

1/19/2021

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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.
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Training 1/11 - Crested Butte weekend!

1/11/2021

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Picture
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!


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Training 1/4 - Teton Ridge Classic!!

1/4/2021

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Here we are at the true beginning of the season. While it won't be a usual season we are hoping for some great racing and some even better fun!

That fun starts this week for the Competitive and Elite Teams at the Teton Ridge Classic at Grand Targhee!

We'll be easing into group training during the next couple of weeks so watch for opportunities!

Monday:
  • Off if you skied yesterday but 1:30-2hrs if you didn't!
Tuesday:
  • Morning run or ski
  • 30 minute run warmup
  • 5pm - Zoom Strength Lesson  - Please join us for this so we can be sure you are doing the strength properly. Strength is EXTREMELY important for ski racers so don't just ignore it! Zoom Link: uwyo.zoom.us/j/577505810
    • Strength instructions
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Wednesday:
  • 30min Morning run
  • 4pm:  Happy Jack, Skate intervals
Thursday:
  • NOTE: Racers will be traveling on Thursday but we plan to be at our houses in time for the afternoon zoom workout.
  • 30 min warmup, strength (take this easy and go through the motions)
    • Strength instructions
  • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
Friday:
  • Race Prep
Saturday:
  • Teton Ridge Classic Ski Race
Sunday:
  • 1:30-2hr easy OD or activity of your choice!
Let's slay those classic dragons!!!
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Training 12/22 - Holiday Break!

12/22/2020

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Another fun week of Holiday Break!

The Leadville Camp has been off the charts fun!!

While it is awesome to go home, visit family and friends, eat great food, sleep tons and generally be lazy this is a very important time for training. If you want to get all tuned up for the upcoming season you'll need to do some work!

Training for next two weeks:
Week of 12/22
  • Monday: Off
  • Tuesday: 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Wednesday: 
    • Morning: Natural Intervals
    • Afternoon: 30min Active Recovery Run
  • Thursday: Merry Christmas! No Core & Yoga. Do something super fun today!
  • Friday: Warm up & Cool Down + Leg Speed Ladder (10sec, 15sec, 30sec, 1min, 1min, 30sec, 15sec, 10sec)* Variable by person you may receive additional instructions, if not then do this!
  • Saturday:
    • Morning: Race or Time Trial
    • Afternoon: 30min Active Recovery Run
  • Sunday: Over Distance (2ish hours)
Week of 12/29
  • Monday: Off
  • Tuesday: 45-1hr Active Recovery activity (easy ski or run),
    • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Wednesday: 
    • Morning: Natural Intervals
    • Afternoon: 30min Active Recovery Run
  • Thursday:
    • 45-1hr Active Recovery activity (easy ski or run),
    • 6pm, Core & Yoga! Zoom Link: uwyo.zoom.us/j/577505810
  • Friday: Warm up & Cool Down + Leg Speed Ladder (10sec, 15sec, 30sec, 1min, 1min, 30sec, 15sec, 10sec)* 
    • Afternoon: 30min Active Recovery Run
  • Saturday:
    • Race or Time Trial 
    • Afternoon: 30min Active Recovery Run
  • Sunday:
    • Over Distance (2ish hours)
So much awesome skiing to be had over this break!
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Training 12/14 - Holiday Break!

12/7/2020

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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


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Training 11/30 - Recovery

11/29/2020

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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
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Thanksgiving Camp!

11/23/2020

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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!
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  • Home
  • About
  • Snow Tracks
  • Radiating Dendrites
  • Training Resources
    • Yo-Ski
    • Nutrition
  • Calendar
  • Membership
  • DONATE
  • Contact
  • Dendrite Racing Project
  • Time-Trial Results
  • Peppers
  • Memorial Day Ski Camp
  • Members Sponsorships
  • Zima Fundraiser