Jan 12- 18 Mono Invitational & FIS World Snow Day

Jan 12- 18

Incredible work this week Team!! Your skiing was great, and your team spirit and support was amazing! I’ll bet all the folks you’re racing against wish they had the teammates you have, you all rock!

We have to be sure to say a massive thank you to Eric, Glenn and the wax team volunteers!! Without them, Ron and I would still be working on the classic skis for the skiathlon. They did a phenomenal job of getting the wax right day after day, and making adjustments to make things perfect. These guys were wax testing at 7:00am to make sure everyone’s ski were ready on time. Then began prep on base layers long after the races wrapped up. They have taught me a ton about waxing, and how the ski should feel. We all need to thank these teams profusely for everything they did behind the scenes all week long.

We also have to make sure we thank your parents for all the support they give you and the team. Because of them you’re well fed, you arrive to the site safely and on time, and make sure have all the pre and post race talks you need to realize how amazing you are. We need to thank them for this and everything else they do to support you.

This Saturday we will be heading to the Mono Nordic Invitational. This is another SOD series race where you will be responsible to wax your skate skis with no fluoros please. More details to come via email.

I forgot to collect your race sheets from this week. Please make sure you bring them Tuesday evening, or to the race on the weekend.

Team Training- Jr A

Tuesday- HSB 5:00- 7:00 pm Skiing + Strength/ Balance

Saturday- Mono Nordic Invitational SOD Series code:WJT14

Sunday- Arrowhead Nordic Ski Club- FIS World Snow Day- Team Sprints or HSB 9:00am- 12:00pm distance ski

Team Training- Jr B

Tuesday- HSB 5:00- 7:00 pm Skiing

Saturday- Mono Nordic Invitational SOD Series code:WJT14

Sunday- Arrowhead Nordic Ski Club- FIS World Snow Day- Team Sprints

Training Checklist

- At least 60 min a day of moderate to vigorous intensity

- Vigorous activities 3 days a week

- Strengthening activities 3 days a week (strength circuit, skiing legs only, Skiing arms only, Erg)

- Ski specific training at least once outside team training

Our Strength Circuit

30 seconds per activity, go through the set 1 to 2 times

- Push up

- Plank

- Crunch

- Bicycle

- Oblique crunch (30 sec per side)

- Jane Fondas (30 sec per leg)

- Reverse crunch