Core/Strength Session

For those that are able to, we will do a core/strength training virtual session tomorrow, Thursday, at 5:00pm. Go to the classroom pages for the links. If you need the link, please message me and I will get one to you.

Thanks

Denny

Regstration

A message that was sent to us this afternoon in regards to registration.
Thanks,
Denny

Winter Activity Registration will reopen on Thursday December 17th with a resumption date of January 4th.  You MUST be registered by this date in order to be able to start on this date.  If you previously registered for our activity, you must register again, as registration fees were refunded.  

Core Workout Option Tonight

We will be doing an optional virtual core workout tonight at 5:00.  Please go to the google classroom pages for the video link or message me for the code to get into one of the google meets that we have.  Once again, this is not a mandatory thing, but it is an opportunity for everyone to get some work in but also to see each other.

Any questions, please let me know,
Thanks
Denny

Workout Ideas for the Week of Dec. 14

Here are some ideas for this week to help you with your skiing.  Continue to focus on technique, mainly slowing it down and try to do as much of it as possible correctly, but also continue to get some long distance skis in and some speeds as well.  We will offer a Core training on Tuesday at 5:00 (go to the Google Classroom pages for the chat link) and then discuss how many days a week we would like to continue those get togethers.   

Check out the videos on Jump Skate, which is a more dynamic way to get up hills
Any questions, let me know,
Have Fun
Denny

Natural intervals are common in running and skiing. Natural intervals mean skiing continuously down a trail or loop and letting the terrain in front of you dictate your intensity. Typically, this means recovering on the downhills and flatter terrain and using the uphill sections to increase your intensity creating various lengths of intervals in varying terrain.  All-natural.

This interval session however reverses traditional natural intervals and instead we use the flatter terrain, downhills, and transitional sections as the intervals and recover on the steep uphills. Sound easy? Think again. You’ll find that your heart rate will elevate extremely easily during this session and above all it forces us to practice smooth transitional skiing at a controlled and realistic race pace which will be a huge benefit in competitions. 

Session:

Reverse Natural Intervals L3, Threshold 

2 x 20 minutes 

Warm Up:

20 minutes easy skiing 

2 x 5 mins L2

5 x 10 second speeds 

Dynamic stretching 

Intervals:

Choose terrain that is rolling and preferably on a big loop. 5k race loops at your local ski area usually work great. 

Start the 20-minute interval at a controlled longer distance race pace (L3, Threshold pace). Ski all the flats, bumps, transitions, etc. at this L3 pace as well as ski hard INTO each uphill. It’s fine to push the L3 pace on gradual uphill terrain but as soon as the hill gets steep enough to V1 or stride knock back the pace so your heart rate recovers to L2. Catch your breath a little bit on the steep sections of the hill then remember to push hard over the top and continue on at a controlled race pace. 

No Booster Meeting Tonight

 There will be no Booster Club Meeting tonight.  We will let you know when the next meeting will be.

Thanks
Denny

Workout Ideas for the Week of Dec. 7

 Here are some ideas for some workouts for this week.  Fit it to where you are currently at.  Also, especially the first few times out on snow, spend at least 20 mins of no pole skiing and 20 mins of double poling, focusing on good technique and being quiet with your upper body.

Any questions, let me know,
Thanks,
Denny

* L4 pyramid: (L4 is race pace, be relaxed and under control, equal amounts of rest in between each)

1 min, 2 min, 3 min, 4 min, 5 min, 4 min, 3 min, 2 min, 1 min 

Season Update and 3 Rivers Passes

Some of you may have been aware of this, but the State High School League met today to discuss start of season dates with the current situation within the State.  The basics are this, as soon as the Pause order is lifted by the Governor, sports will resume.  So, in the current situation, if Dec. 19 comes and the order is lifted, we would start on Monday, Dec. 21. However, they also have cleared two other dates to start seasons if the pause is continued, and those being Jan 4th and Jan 18th.  With this the season would go into March.  I have heard two separate dates that our season would go to, one being March 13th, the other March 27th.  For most sports, that won't be a problem, for us, it would be all dependent on snow.  I did not hear if this would effect the start of Spring sports, but one would have to guess that they will be pushed out as well.

With all of this, and the continued uncertainty of the start of the season, comes the idea of getting season passes for Three Rivers Parks, which would include Elm Creek and Hyland who both make snow, and when we can and how they would be paid for.  I have been working with our AD on this and trying to come up with a solution, but to be honest there is nothing we can do at this time other than wait for the season to start.  The basics are this; in the past 5 or so years the school district has paid for these passes, as well as Wirth Park passes, but the district is not able to purchase these passes before the season starts, which means that if we start on Dec. 21st, then we would be able to order them at that time, if not until later, then we could not get them until the season starts, mainly because there is not guarantee of a season thus they are not going to purchase something for a sport that might not even have a season.  

The idea of going through a Booster Club was also brought up and then having the school district reimburse them, but there is no guarantee that they would be reimbursed and it would definitely not happen if the season is canceled, but also it is possible that it is an illegal action for the Booster Club to do so.  I know that other schools in our district have gone ahead and used their booster clubs, but I was heavily advised not to due to the possible sanctions that could come out of it if it is an illegal action.

So, what that means is this, once the starts, we will order season trail passes for everyone on the team for Three Rivers Parks, but until that time, you are on your own. If you want to buy a season pass, go ahead, but please note that we will not be able to reimburse you.  The best option is to just pay for daily passes, especially if you are not going that often.  The only other thing I can say is to pray for lots of snow and some colder temps.  

Thanks,
Denny