Hello skiers!
What a fun weekend! The snow wasn't great but it was the same for everyone and what an amazing experience it was. You all amaze me with the hard work you are putting in and how much you all all improving.
On a special note...I was so proud of how everyone who was part of the snowball fight worked together, made plans, and defended your team! You were also good sports and were fair with the other team!
Training Plan
Monday – I hope everyone had a chance to rest!
Tuesday - strength (below).
Wednesday –Hardwood 5:00 – 7:00 pm: Fun technique day!! Bring some rock skis if you have them.
*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.
Thursday - Rest up for tomorrows race or do something like like go for a walk!
Friday –Friday Hardwood Night race, classic.
* Registration closes Wednesday at midnight
https://zone4.ca/reg.asp?id=13799&lan=1&restartreg=de9759a15c3fcb37dbdc4c029000e7bc
This is our stomping ground!! Because it is a classic race make sure you are there early enough to get waxing done.
Warmup will start at 6:15 pm! If everyone is there before 6:15 pm we will head out but will wait until everyone gets there!
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?
Saturday – Hardwood Practice 1-4: Classic Technique day! We will be doing a lot of chatting and easy technique work.
Sunday – Sounder
*Registration closes at noon on Saturday
https://zone4.ca/register.asp?id=14476&lan=1&cartlevel=1
I will send out more information about the Sounder later this week
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.
Repetitions
|
Exercise
|
Example
|
30 seconds
|
High Knee (on the spot)
| |
10 each side
|
Dynamic Lateral Lunges
|
https://www.youtube.com/watch?v=FUX6Pz8vV0s
|
15
|
Chair (or bench) Dips
|
https://www.youtube.com/watch?v=dl8_opV0A0Y
|
15-20
|
Speed skaters
|
https://www.youtube.com/watch?v=s82GSHiJk1M
|
10-15
|
Explosive Push ups
| |
10-15
|
Squat Jumps
| |
30 Seconds each side
|
Side Plank
| |
20
|
Mountain Climbers
|
https://www.youtube.com/watch?v=lvaQcFaxL00
|
60 seconds
|
Plank
| |
60 second wall sit
|
Weekend Pictures!
No comments:
Post a Comment