Weekly Practice Schedule 17-18

Week 5: Dec 11-16

Note: The practice schedule this week is very tentative. As of now we may get enough snow tonight to ski on the athletic fields or the golf course/woodland trails. Be prepared for everything, bring your skis, poles, boots, and running shoes to practice every day.

Monday: Possible ski on snow on athletic fields or golf course/woodlands. If not, short, quick hill bounding intervals. 30-45 seconds in duration. Location TBD depending on weather. Race warm up and cool down.

Tuesday: Practice at Elm Creek, workout details on front page.

Wednesday: Easy ski on golf course

Thursday: Ski on golf course

Friday: Ski on golf course, medium intensity, with continuous double pole for 30 minutes. 60-80 minutes total

Saturday: Long ski. Possible day trip up north to ski. Likely at Mt. Itasca in Grand Rapids. They have the best snow. Leave high school 7am, return in the evening. We will have limited space available, starting with varsity and returning skiers first. If not joining us on the trip ski at Elm Creek.

Week 4:

Monday Dec. 4: Hill bounding workout at Banana Hill. Emphasis on classic skiing and short quick, powerful motions.  Bring classic poles for bounding if you have them. This is a hard day.

Tuesday Dec 5: Easy rollerski 45-60 minutes. Finish with 4-6 100m pick ups. Hand out uniforms.

Wednesday Dec 6: Possible first race. I think it will likely be cancelled. Elm Creek has only raced in the past when they have the full 2.5 k loop. This is very unlikely. If  there is no race we will do intervals this day. TBD on length and location.

Thursday: Recovery ski 45-60 minutes, core

Friday: 60-80 minutes with 30 minutes of double pole. During the double pole, 10 by 1 minutes intervals with 2 minutes recovery double pole.

Saturday: 8 am core at high school + long ski. For some first year skiers this may be 60-70 minutes. Varsity skiers should be up to 1 hr 45 minutes. Location TBD depending on weather.

Week 3:

Monday 11/27: Rollerski workout on Lowell St in Brentwood. Race warm up, 20 minutes plus pick ups, depending on ablility 5-7, 8-10, or 10-12 hill repeats, alternating double pole, and single stick for the first portion of the hill. 20-30 minutes cool down.

Tuesday 11/28: Elk River City Park cleanup. We do this every year as a thank you for the city allowing us to use woodland trails.

Wednesday 11/29: Easy rollerski 45-60 minutes plus core.

Thursday 11/30: Rollerski intervals in Brentwood.  Race warm up, 20 minutes plus pick ups, 3-5 by 1 mile repeats, 20-30 minute cool down.

Friday 12/1: Easy rollerski 45-60 minutes + games

Saturday  12/2: 8am core at High School + long ski (possible Elm Creek) or rollerski 90-110 minutes. Working on progression of long ski to its peak of 2.5-3 hours on winter trip.

Week 2:

Monday: Practice at Elk River High School. Starts at 2:45.  Varsity and JV, 55-75 minute rollerski with 30 minutes double pole in the middle. Very similar to the workout we did last Wednesday. First year skiers continue to work on skating with our poles, head out to the railroad grade and neighborhoods. Learn where to ski and what neighborhoods are best. Also have a downhill lesson.

Tuesday: 2:45 High School Core in the weight room, followed by a short recovery ski. 30-45 minutes. Talk about team and individual goals. Talk about race warm up.

Wednesday: 2:45 High School Rollerski time trial at Woodland Trails. Warm up from school to the Biathlon range. Start at Biathlon range, ski around poplar and prairie loops clockwise. 1 loop =2.65k, 2 loops = 5.3K.

Thursday: Wild Turkey Wattle. Volunteers show up at your designated times. Set up starts at 6AM, race starts at 8AM, cleanup should be done by 10-10:15AM.

Friday: 2:45 High School. Easy ski with emphasis on no pole skate. Agility drills/turning/obstacle course.

Saturday: 8AM High School. Core in weight room. Long distance rollerski, 70-100 minutes.

Week 1:

Monday Nov 13: First day of practice for returning high school skiers. We will be getting lockers, taking some V2 and double pole video, and going on a 45-60 minute continuous rollerski. Also sign up for meeting to review video and talk about strengths and weaknesses.

Tuesday Nov 14: First day for all skiers, bring your bots and poles if you have them, we will be getting all the first year people lockers, going on a warm up and meeting on the Salk fields to talk about body position and basic ski technique so we know what is going on when we get on rollerskis. We will also be doing core, and finishing with a game.

Wednesday Nov 15th: First day on rollerskis for new skiers! we will be working on getting comfortable, doing no pole skate, and double pole techniques. Returning skiers, we will be doing some agility drills, and then going on a continuous rollerski with emphasis on double pole. 50-70 with 20 minutes of double pole in the middle.

Thursday Nov 16th: Banana hill bounding day. Similar to last year with 3-5 sets. Bananas to eat after practice.

Friday Nov 17th: Talk about goals and training logs. New skiers continue to get comfortable on skis, ski in Lions park, core Varisty/JV recovery ski 30-45 minutes, agility drills, core.

Saturday Nov 18th: Morning core 8am high school. Then drive to Elm Creek to Rollerski, 60-90 minutes. We want varsity skiers to get 18-20k girls and 20-25k boys.

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