UPDATE: I am going to encourage us to arrive at highlands for 9. Bib pick up is at 9 so whatever parent wants this illustrious duty, please grab the bibs for team hardwood and you can hand out for us! No experience necessary.
9:30 sharp for warm up ski
Back to chalet to change and grab last minute items
10:30 races
Cool down ski when I am done racing (so this could be a while)
Ugly sweater (item) exchange afterward Cool down
At our board Meeting we discussed some team photos so please bring all kit (which you would anyways!)
Sunday- let's do a ski 9:30am at Hardwood. ...bring both classic and skate. Finish before noon. There might be a big (and I mean tall) surprise if you come!
Tuesday: Intensity-run 30-40 min including warm up cool down with 10x30second all out blasts!!
Wednesday: Skiing - Not sure if it is classic or skate and will depend on conditions. BRING BOTH. If we can skate, we will as the Yuletide event is a skate event.
Thursday: Strength - 12 reps x 3-4 of the following: Box step ups (12 per side), dips (on a chair), plank on bosu (1min 3 times) (1min , squats with a bar (broom stick) push ups, leg up sit ups, hamstring curls (with weights), lunges with weights(active is better), twisted sit ups (elbow to knee), Jane Fondas (leg raises on your side)
Friday: Rest or Alternate Sports - very light. Sleep well, hydrate. No parties :)
Saturday: Race Starts at 10:30am so lets be there by 9-9:15am at the latest. Please have a look at zone 4 for order of interval start and your distance according to your birth year. Some of you it is 2km and some 3km - so it is a sprint! We will do a warm up ski of the course together at 9:30am to chunk it out. Then you can do some short fast interval sprints closer to your start.
Wednesday waxing update: the weather forecast has changed (of course) for Saturday in Collingwood. The low overnight on Friday is -8 with a high on Saturday of -8. It is usually a degree colder at Highlands so if you are waxing your own skis you should wax for around -10. For most ski companies Blue is the right glide wax for this temperature.
After the race we will do a warm down and recount ski - some fun stuff. I will debrief you about race etiquette and expect you to be polite, honest athletes with the highest level of sportsmanship...more on that later. Its an early race and we have not had the opportunity to skate on snow yet, so we will do our best and have a great time!
Yuletide: The Yuletide Blast up in Duntroon Highlands on December 16th. That is 6 days away.
http://highlandsnordic.ca/intranet/internal_docs/bookings/Yuletide%20Ski%20Blast%20Details%202017.pdf
Registration opens December 4th, and latest date to register is 5:00pm Thursday December 14th. Register on Zone 4 - follow the link to the race notice).
Sunday: We will make a plan Saturday but we can try to get in a ski Sunday morning.
FESTIVE UGLY SWEATER/CLOTHES EXCHANGE! On the 16th (in Duntroon Highlands if snow, Hardwood if not) we should exchange a wrapped VERY ugly sweater or toque or PJS etc that are actually ugly - so not a store bought expensive one with lights.... Cost as close to under $5 as you can get. Then we will wear it after the race to be wrapped in Holiday cheer!!
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