Training 9/14 - Conditioning/Quadraped

Yeah we're cool! Finished the 5km race!

This is the last week of our Conditioning/Quadraped and then we'll start moving into Hill Resistance!

This week should be a lot more usual as the weather looks to be great and we can train more consistently. We'll be back to strength outside and go for a lovey run in what might be changing leaves (if they are not dead from the cold last week.)

This is also the last week before we have a recovery week and a medal test so get ready for R&R and push to get through this week of training knowing there will be a rest!

Reminder:  UW Nordic COVID-19 Training & Racing Plan  Check out the National Geographic about the risk for various activities! We can keep doing our sport to keep our brains, bodies, and emotions on the right path!

Coach Rachel is a microbiologist and she would LOVE to answer any questions/concerns you may have about COVID-19.

Note about this training below. The workouts we have on the schedule are not all team practice BUT if you want to be at your best for the ski season they are super important! Team workouts are in RED.

Here is the training for this week:
Monday: Off

• 7pm - UW Nordic Learning Community

Tuesday:
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 you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
  • 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
• 4:30pm at Blair - 1:30 OD run with poles Meet at Blair Picnic Site at 4:30pm Click for Map

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 you will find the strength descriptions and videos (after Tuesday of this week) on the Training Resources page. 
  • 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
• 4:30pm, Optimist Park - 1:15 OD rollerski - please wear your masks when you are around anyone not in your pod!
  

Saturday:

• TBA - We are planning something super fun in the Mountains!

Sunday:

• 1:00 Active Recovery activity of your choice