Hey Gang, with Holiday Camp wrapping up, here's the plan for next week:
Mesabi Details:
Congratulations to our Mesabi Team and alternates, below! Mesabi is next Saturday, Jan 6th at Giants Ridge. The Mesabi team (including alternates) will be taking a bus from MVHS on Friday and students will be excused early (probably after 3rd hour) to load the bus and head to the Ridge. Please arrange for early release on Friday and let teachers know ASAP. More detailed info to come soon. Boys Alternates: Andrew Fortmeyer, Kellen Carlson
Girls Alternates: Katia Bartels, Elena Bartels Team, Holiday Camp is upon us - so exciting.
Here's the plan for the week, for those of you not coming to camp, do some OYO skiing if you can otherwise have a good break! Alumni Race is on Wednesday! (no carboload)
Hi Team, you have 2 options for practice tomorrow:
Friday's practice will be an OYO workout, so find a training partner and head somewhere that has some good snow!
Cardio workout: 60 min L1 skate. Focus on using V2 technique whenever possible, especially on hills before switching to V1. Strength workout: All you'll need is a watch! Workout will be 3 sets of exercises with 3x1 minutes, then 1 min of rest in between each set. Do the whole thing twice. It should take about 25 minutes from start to finish. SET 1: 1 min squats 1 min mountain climbers 1 pushups (do these on your knees if you need to. important to have good technique for the whole minute) ---1 min rest--- SET 2: 1 min plank 1 min superman 1 min lunges (switch legs after 30 seconds) ---1 min rest--- SET 3: 1 min burpee pushups 1 min one leg toe touches (balance on one leg, then switch legs after 30 seconds) 1 min bicycles ---3 MINUTE REST, THEN REPEAT ALL SETS--- -Coach Lisa :) Meet at 2:45 pm at Phalen golf course (same place we raced on Tuesday) for double pole intervals. Bring classic poles and b-skis if you have them. Classic skis are best, but old skates that will work too since we're mostly double poling. Conditions looks to have held since the race, so we should be able to get in a semi-decent workout.
Reminder - attendance is mandatory unless you've made prior arrangements with coaches. If you can't attend today's workout, you are expected to complete it on your own only after you've let a coach know you can't make practice. See you all this afternoon! UPDATE: Here's the workout for anyone that arranged to do it OYO. This entire workout (including warmup & cool down) should be done primarily double pole. Only use striding when you are unable to double pole up steep hills. The focus of today is upper body and core stamina. These are 5-4-3-2-1-1 intervals with increasing intensity. You get 2 minutes of recovery in between each interval: 15 minute L1 warmup 5 min 5k race pace 2 min L1 4 min 5k race pace 2 min L1 3 min 2k race pace 2 min L1 2 min 2k race pace 2 min L1 1 min all out sprint 2 min L1 1 min all out sprint 15 minute L1 cool down Hey Team
Our race on Tuesday will be at Phalen Golf Course
Again, snow is limited in the metro and its not clear if we'll be racing. At this point, the snow-making venues are still not allowing teams to practice (Elm, Hyland, Wirth). If we get some snow between now and Tuesday, its possible we will have the race as planned, but we might not know until Tuesday - so we'll plan to be racing.
Reminder: Holiday Camp Registration Forms are due Monday. If you need forms, go to the TEAM DOCS tab. Holiday Camp is highly recommended and tends to be the highlight of the season!
Tuesday race has been cancelled, so we wont have a carboload on Monday. We're moving into an intensity week, here's the plan. A few things to note:
Team - Amazing job on the time trial yesterday, we're very excited about the progress which has been made over this summer! Congratulations to many skiers who had great races, but stand-out performances were from Sydney and Nick, with some very surprising and exciting results! Special congratulations to Maya, who was determined for a second race and made significant progress. Way to go!
Additional congratulations to our new skiers, many of whom performed their first race ever, and most of you have had only a couple days on rollerskis so far - great job! |
Proudly powered by Weebly