Training Plan & Announcements for week of 11/11-11/17

posted Nov 10, 2019, 12:46 PM by Aaron Giannobile   [ updated Nov 10, 2019, 12:53 PM ]

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.

***After practice - In HHS Cafeteria (in the back new addition) - Team Info Meeting

5:30pm pizza, 6:00pm parent info meeting, 6:30pm ski rental handout


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.


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