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Train & Race Info >
Weekly Training & Announcements
Training & Announcements for Week of Dec. 2nd-8th
We have a race on Tuesday at Elm Creek, all JV and Varsity skiers are expected to race. New skiers are welcome to come and will not race unless your coach thinks otherwise, be sure to ask coaches Monday. It is important for you to be on top of training and academics as our competition season begins, plan accordingly. Please sign up for the race here by Monday at 7pm. See coaches for waxing times on Monday. If you didn’t get a uniform or want to change for one that fits better, see a coach Monday. Other announcements - Please Read!
Monday - At school, meet in the classroom for the day’s plan before practice @ 3:10pm, DO NOT START WAXING SKIS UNTIL YOU HAVE TALKED WITH A COACH Workout Varsity Run/Weights, 45-60 Minutes at L1 JV1 45 Minute Run JV2 40 Minute Run Tuesday - Relay Race (for Varsity) / 2.5k Skate Race for Others at Elm Creek, details here. Workout Varsity and JV1 - Since you will only be skiing 2.5k today, plan on a long warm up and even longer cooldown with speed. JV2 - Invited to race OR come to the race and just ski. There will be no practice at school or elsewhere today as coaches need to be at the race. Wednesday - Bus to Theo Wirth leaving at 3:10pm and back around 5:30pm Workout Varsity and JV1 - Classic Skiing and double poling. 120 minutes without stopping (water breaks 30+ minutes) - 20 minutes DP only, 20 minutes no poles. Thursday - Bus to Theo Wirth leaving at 3:10pm and back around 5:30pm Workout Varsity/JV1 - L4 Intervals, on hills hopefully. JV2 - Ski, focus on weight transfer Friday - Bus to Hyland leaving school at 4pm, back around 6:30pm. - Since Hyland is a great learning space, we’d like to invite the JV2/3-Day skiers to this practice as well. Workout: 90 minute ski, technique TBD Saturday Workout Distance, Location TBD - 120 minute ski at L1 with L5 pickups (6x15 seconds). |
Race Info and Signup for Tuesday, December 3, 2019
Training and Announcements for Week of Nov. 25th
November 25 - November 31 Thanksgiving week! We will be skiing this week and taking busses from school on Monday and Tuesday. We will be meeting over the weekend mainly at Theodore Wirth to ski. If you can’t make it to practices, make sure to fit in some longer runs or other workouts, 60-90 minutes. This should be a high volume training week. Other announcements:
Monday - Bus to Theo Wirth, leaves @ 3:10pm, back around 5:30/5:45pm Workout: Easy Longer Varsity/JV1: 90 minute ski at L1 effort w/ 6x45 sec pick-ups on hills at L5. Full recovery. JV 2: Ski! Focus on transferring weight Tuesday - Bus to Hyland, leaves at 4pm, back around 6:30pm. Workout: Classic ski L4 Intervals. Varsity, make sure your classic skis are ready to go! You will need to wax them before we leave. We will be trying to get out classic skis to those renting but if you don’t already have classic skis, bring your skate skis just in case. Varsity/JV1: Warm up 15 minutes. Classic ski L4 intervals, details to come. JV2: Ski in groups. Wednesday - No School Workout: Meet at Wirth @ 9am for long skate ski. Meet at Trailhead building. Thursday - Turkey Day! Workout: Somewhere try to fit in a 30-45 min run/roller ski/or bike Friday Workout: Meet at Theo Wirth from 8:30am - 10am for skate skiing. JV2 also invited to ski today. We know many people might not make it but come if you can or want to! Saturday Workout: Time and Location TBD Varsity/JV - 90 minutes w/ 6x45 second L5 |
Training Plan Week of 11/18-11/24
November 18 - 24 We are skiing this week (Fingers crossed the parks stay open despite warmer temps)! Make sure to see Friday's post about what you need for this week and our bussing times (including return times) if you’re planning to ski. If you need to wax your skis, experienced skiers will have opportunities to wax on Monday and Tuesday before practice. Though, don’t worry about it too much, it will be warm on man-made snow, wax won’t make a huge difference. Make sure you order apparel by this Tuesday 11/19 by midnight. Click here for apparel Monday - Bus to Elm Creek @ 3:50pm, back at 6:30pm Workout: Easy Longer/Weights Varsity: Weight room before we ski, promptly at 3:10pm! Then 90 minute skate ski at L1/L2 effort. Mix in 2 sets of 15 minutes with no poles JV 1: Competitive JV follow varsity plan, otherwise just ski! JV 2: Ski!!! Tuesday - Bus to Hyland @ 4pm, back at 6:15pm Workout: L4 Intervals Varsity: Warm Up 20mins with 3x30sec speed pickups. Double pole intervals - 5x4min L4 with 2min recovery, Cool Down - 15min. JV1: Competitive JV follow varsity plan. Same warmup, can do 3-4x4 min L4 w/ 2-3min recovery JV2: Ski!!! Wednesday - At school Workout: Easy/Weights Varsity: 60 min L1 roller ski in neighborhood loop, weightroom after. JV1: Same rollerski workout if you have rollerskis, or 45 minute run Thursday - Bus to Elm Creek @ 3:50pm, back at 6:30pm Workout: L3 Intervals Varsity: Warm Up 20min; Intervals - 4x10min Level 3 with 2min recovery, Cool Down - 15min. JV1: Competitive JV follow varsity plan. Same warmup, can do 3-4x4 min L4 w/ 2-3min recovery JV2: Ski!!! Friday- at school Workout: Easy Varsity: 45 min L1 roller ski in neighborhood loop, or run JV1: Same rollerski workout if you have rollerskis, or 30 minute run Saturday/Sunday Workout: Time and Location TBD Varsity - 90 minutes L1 with 6x45 second L5 pickups |
Get Ready! We Are Skiing Next Week!
Put all your stuff together and bring it to school on Monday—We will be skiing!
Sorry about the late practice times, but that is what Three Rivers has available for us at Elm Creek and Hyland. You may want to bring a snack. For first year skiers who have turned in a skate ski rental form and returned it or completed it online, we will have your skis for you at practice on Monday. If you know what kind of boot bindings you will have, it is not too late to complete the online form, or if you do the paper form, scan it or take a pict and send to sid@hopkinsnordic.org. If you have questions, email sid@hopkinsnordic.org. If you are renting skis, either make your payment online or bring a check to practice for $25. If you don't have boots yet, don't worry--we will have plenty of skiing the rest of the season. For skiers without boots, we will have an indoor workout at HHS. (If you don't have your poles yet, don't worry...it is actually best to start learning without poles.) 1st Year Skiers: The Weekly Plan for Your Skis (a reminder for everybody else:
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Wirth Ski Pass Registration
Each ski will need to be registered by an adult family member to receive a pass to ski at Wirth Park. Registration is free and easy online. (The fee for the pass is covered by the athletic fees you have paid to the school district.) Visit this link to complete the registration for your child: bit.ly/hopwirth. Instructions below or download Wirth Pass Registration instructions. Please register as soon as possible because we should be skiing soon at Wirth! Coaches will picked up up the passes and give them to the skiers. |
Training Plan & Announcements for week of 11/11-11/17
November 11 - 17 - Greetings Nordic Skiers! As I type this, it's snowing so let's hope that's a good sign. It’s going to be cold this week but we will plan to be outside everyday, bring warm, dry clothes every day. You must have a hat and gloves. If you have them, ski pants, wind pants or sweatpants and a light wind breaking jacket is preferrable. Bring running shoes. Monday - You MUST have your blue “ALL CLEAR” card before you can practice. Group Meetings: explain levels, go over rules/expectations, get lockers, activity bus stickers Explanation of Levels L1= really easy: no discomfort L2= easy; can hold a conversation the entire time L3= 15k race pace; some discomfort, especially over hills, harder to hold a conversation. L4= 5k race pace L5= Sprint. Max speed. Workout: Easy/Weight Room Varsity/JV1 (we encourage competitive JV trying to be on varsity to practice with Varsity) Depending on how much training or running you have been doing, 40-60 min L1 run, abs as a team then weight room after for intro to lifting routines JV1/JV2 Easy L1 30-45 min run at school “Neighborhood Loop” Everyone together Ab workout after practice and name circle. Tuesday Workout: L3 Intervals L1 20 min warmup in neighborhood loop easy as a team then meet in backyard (if conditions allow) Varsity/JV1: 4x8 mins @ L3 pace w/ 2 min recovery in between each set JV 1: 2-3 x 8 mins @ L3 pace w/ 2 min recovery in between each set JV 2/1st year skiers: Meet with coach Voss 20 min L1 cool down Wednesday - Parent Info Meeting After Practice - In HHS Cafeteria (in the back new addition) Workout: Easy Long Varsity/JV1: 90 minute skate roller ski at L1 effort w/ 20 min of no pole & 20 min of double pole only in neighborhood loop. JV 1: 45-50 min run at L1 effort JV 2: No JV2 (DV) on Wednesdays and Fridays, unless you are registered for 5 days a week. JV2 will workout with JV1.
Thursday - Bus to Lone Lake, - Note: we will try but may not make it back in time for activity busses this day. Workout: L4/L5 Hills, Bring Ski Poles (Classic if you have them) 20 minute warm up jog at L1 Varsity: 8-10 Hills JV 1: 6-8 Hills JV 2, hill walk or run Ski specific plyos and strength drills after warm up - bounds, pause bounds, side steps w/ poling motion, focus on pushing yourself at the top of the hill and get up and over. Friday - We may try to meet somewhere for a work out Workout: Easy Long Varsity: 90 minute classic roller ski (skate if you don't have classic) or run at L1 effort JV 1: 45-50 min run @ L1 effort JV 2: No JV2 (DV) on Wednesdays and Fridays, unless you are registered for 5 days a week. JV2 will workout with JV1. Saturday - Location and time TBD. Long workout 90 for those with less experience. 2hrs roller ski (or double pole less time ) or possible ski Workout: Long (For all Varsity Skiers and JV1 skiers wanting to move up and improve.) 2 hour roller ski or ski for those with more experience. For varsity and competitive JV1, it is vital you come to Saturday practice. You need high volume workouts this time of year to build a solid endurance base to carry you through race season. For those JV 1 skiers with less experience, we will go for a 60-90 minute pole hike or run. Bring poles, roller skis, skis, good shoes for trail ski walk if we cannot roller ski or ski. |
New Remind Groups for 2019-20
We will have new Remind groups starting, so sign up today with one of the new codes. The old Remind groups will be deleted, so make sure you sign up with a new code. Full directions are below or just text the code to 81010:
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Schedule for the Rest of the Week 2/5-2/9
Congrats to our Sections team for some great racing Monday! And also congrats to our State Meet qualifiers. State team, let's check in today at JV Champs or on Wednesday at practice to talk training up until the race and details for the meet. We'll continue to practice this week as normal and now that it looks like the snow will continue and accumulate, here's the plan for the rest of the week: Tuesday: JV Champs! Final race of the season for our JV team Wednesday: Varsity and JV1 meet in parking lot of old chalet at Theo Wirth. There is a section race but it should be over by time we get there. Plus, if we get enough snow there's a possibility of skiing the natural snow trails. Bring both skate and classic. Thursday: Everyone's invited (Varsity, JV1 & JV2) to go ski at French Regional park after school, bus will leave HHS at 3:15 and we'll be back by 5:30 pm. Skate ski Friday: Varsity and JV1 will meet at Wirth at the Trailhead Building at 3:30 pm. Saturday: Time and Location TBD, probably Wirth. As of now it may be too cold to practice early in the morning due to lows over night but we will try to meet up and ski at some point. Looking Ahead: Monday 2/11: We will try to get a ski in somewhere with a bus leaving HHS. Tuesday 2/12 will be our last day of practice. We will be at school and will do team photos, uniform and gear turn in (Rental Skis). Please wear your uniform for the team photos, we will be taking them right away at 3-3:10 pm, then you can change and turn it in. Please also bring your skis if you have rented them from the team. Our end of year Banquet will be the evening of Monday, February 25th. More details to come. |
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