Junior : January 16th- 22nd

Hello skiers!

Amazing weekend at the O-cup. Great races and new experiences by all! I missed seeing everyone at practice though and I hope to see everyone out Wednesday and/or this weekend.

Just as a reminder for this coming weekend, each of you should be thinking about these questions following your race!

Post (after) race questions:

1) What went well at the race?

2) What you think you need to work on?

3) What was the most fun?

4) Did you like the mass start?

This weekend the race is classic on Saturday and freestyle on Sunday.

Training Plan

Monday – If you raced yesterday make sure you so some light stretching, a nice easy jog will help any soreness go away if you are feeling up for it! If you didn’t race try to go for a short run tonight to get your legs moving!

Tuesday - strength (below).

Wednesday –Technique, Bring both skis- Practice at Hardwood 5:00 – 7:00 pm

*If you cant get out skiing on Wednesday make sure you get in a 15-20 minute run/jog. You should be a little sore from Tuesday’s strength so we want to make sure your legs are moving.

We will post a video of what technique we worked on after practice at Hardwood.

Thursday - strength (below)

Friday –off/gym/games with friends

Saturday – Mono Nordic Race (Orangeville). With the weather this week the race may end up being cancelled. The deadline to register for the race is midnight on the 19^th (Thursday). They will let us know if it is cancelled by 6pm the same day.

We will have practice Saturday only if the race is cancelled.

Sunday – Muskoka Loppet. This race should be fine because it is north of here.

New Strength

Here is a new strength workout to help with climbing as well as general skiing.

**Warm up: 10- 15 min Jog or bike**

Make sure your getting in a good warm up!

Do each of 2-3 times this week.