Training Plan

: Week 6

To provide situations that will reflect difficult challenges athletes will encounter in their adult lives to prepare them to

persist and never give up,
respect others in the midst of personal challenges, and
be genuine in their relationships with others in the understanding that how they act in difficult situations is a better reflection of who they really are as a person.

Important: If you are not feeling well, please follow proper health precautions out of respect for your teammates and the season goals they may have as well as for your own safety in this physically demanding sport.

**This is for the safety of athletes and coaches on the team as well as prolonging our team's ability to compete for the entire season.**

Athlete Action Items:

Announcements

Athlete Action Items:

Nutrition leading up to race day

Weights and Strength [expand]

Athlete Action Items:

Practice Attendance
Locations this week:
- M: Elm Creek
- T: Classic 5k at Elm
- W, Th: Wirth
- F: Skate in Bunker
Race Day Nutrition Menu

Ask a question

Announcements

Athlete Action Items:

Gear storage: Captains will have the gear room open at 7:50 a.m. for gear storage on Monday morning at BHS. Please be prompt if you are bringing in equipment.
Race data: Dig in to some of our training data for the team. Those on the team last year will have some historical race data to see as well. Remember, conditions really have an affect on race times and speeds.
Training groups: Using our data from the time trial this weekend, please checkout your training group and paces for the workout days this week. On workout days (not easy or distance days) these will be the skiers you will be with.
Wax rotation: Wax rotation starts this week, see schedule and information below. This is Week B for wax rotation.
Tuesday: Ski meet at Elm Creek (classic). Bus leaves BHS at 1:30, dismiss from your class at 1:00.
- Get skis FIRST from the gear room so we can lock this up and get the bus going ASAP.
- MS kids have a plan for making sure you have your gear when we pick you up at your MS.
- Girls race at 3:30, boys at 4:00
- Kickwax testing right away when bus arrives. Bring your waxable classics to the top of the donut hill ASAP
- Find that glide with your stride as much as possible on the uphill.

Cold Race Day notes: Reflect on race warm-up, what you wore and what you'd do differently. Journal the race conditions (temps single digits, wind chill -17, slow snow) and what clothing worked / didn't work so you know for next time.

Ski buffs are not an optional item, frostbite is real and will end your race.
"Warm skin" on face / hands / feet (in that order) is great. Consider getting yourself some on amazon.
Hand warmers in gloves, warm wool socks. You can get thicker weight socks if the ones you wore weren't warm enough. Sometimes a better choice than doubling socks. Darn tough nordic oslo socks are great for everyday training. I use their "heavyweight" sock for colder days. If you have tried thicker socks already, boot covers (at Pioneer) might be a good option for you to consider.
Do not show up at the start line without warmups on (coat). This is both to stay warm before the race and have warm items to put on after you finish.

New to the team?

Week 2 Parent Video
Start with our team info flier
Parent information packet (discussed at team info meeting last week)

Team Information for Reference [expand]

Important team information for reference:

Team information packet (schedule, apparel order links, lettering standards, etc)
Checkout the liquid wax demo video for how to use the wax and brush that you will be receiving.
Nutritional information for endurance athletes
We do have team members that have nut, tree nut and other food related allergies. Please be careful if you are eating foods such as these and clean up after yourself on the bus and in the chalet.
Bunker Ski Trails. If you are 16+ in age you should purchase an annual xc trail pass from the DNR website (wait until trails are skiable before purchasing this)
Get on Strava and start sharing what you are doing with the team through our Strava club page.
Support our team with Amazon Smile.
Follow boosters on Instagram @blainenordicboosters

Building Storing and Conserving Energy for Races

Nutrition leading up to race day

Good tips for nutrition and energy consumption leading up to race day:

Good balanced meals in the days prior to the race
Day before starts with a good breakfast, water throughout the day, proteins and carbs.
Conserve energy in your race--better to start conservative and finish fast than the opposite.

What your coaches eat for breakfast:

Coach Schwen:

Coffee
Peanut butter + Jelly on english muffins.
Special K Strawberry cereal mixed with vanilla greek yogurt and some raspberry jam preserves mixed in.

Coach Paul:

Oatmeal + walnuts + dark chocolate
Orange Juice
Eggs + Sausage meat
Toast

Coach Peters:

Yogurt + granola + raspberries + blueberries + pomegranate

Coach Chris:

Protein bars
Greek yogurt + fruit + granola
Scrambled eggs + cheese + onions + mushrooms
water or herbal tea

Team Routines

Hot wax rotation (two week rotating schedule).

Dec 14th will be week B.

High schoolers will wax middle schoolers’ skis

- Anders - Caz
- Graham - Jack
- Isaac - Blake
- Lucas - Simon
- Addy - Alayna
- Alexa - Ellie
- Edith - Chloie
- Elsie - Stanley
- Lauren - Alayna
- Maret - Chloie/Ellie
- Sinead - Blake/Caz
- Stella - Jack

Glide Wax Expectations

Goal: Varsity skis should get hot glide wax every other week
After core or skipping the workout to wax is not an option. Wax needs to be done by 3:30 so get started right away. If you miss your day you need to wait for your next rotation–-supplement with liquid wax in a time crunch.
Use liquid wax in between hot glide wax. Should use liquid every other time.
Only a captain is operating the wax roller:
- Blue: temps in 20s+ or Green: single digits
- Set to 150˚ right away so it can melt, irons set to around 160˚
- No downward pressure, one pass with ski. Minor missed spots will get smoothed out with iron.
- Roll all skis first, run iron over ski and let cool in rack
- After glide wax applied refill with wax before turning it off
- Unplug after new wax melted and wax rolled on all skis.
- Cover finished wax with liquid G41 as a top coat to be brushed out before your next ski
Extra wax slot available on late start Mondays. Captains will rotate who is in there and you can request to come and join for an extra wax slot

Stretch Routine [expand]

10 stretches for every day. Hold each for 10 seconds, twice on each side:

Hamstrings: Use a railing or something about waist high. Place leg on railing and then slowly reach toward your toe.
Quadriceps: Bend leg behind you and grab with opposite hand. Be sure to not over-compress your knee on this stretch.
Lower calf: Start 2-3 feet away from a wall. Lift one foot up and move it forward. Keeping heel of further foot on the ground bend your knee forward in your stance.
Upper calf: Move farther away from wall and drape non-stretching leg on back of the stretching leg. Keep heel on the ground.
Butt and Hip: Sitting on the ground, cross leg over top of bottom leg. Pull outside of knee toward you with opposite elbow (sometimes called ‘beauty queens’, etc)
Lower Back: Bird dog stretch--From table position point with opposite arm and opposite leg
Triceps: Standing up, put arm behind your head then press down gently on elbow to increase tension.
Leg adductors:Butterfly stretch
Abdominals: seal stretch
Neck: Start with gentle neck circles. Then reach behind your back with right arm and grasp left elbow. Pull toward center of the back while tipping right with your head (should increase the tension on the neck). Repeat for other side.

Weights and Strength [expand]

Fitness room at 2:45 each day Athletes: Three days a week, one day a week waxing. Varies by athlete wax group

5-10 minutes of light cardio, such as jogging or jumping jacks
5-10 minutes of dynamic stretches, such as arm circles, leg swings, and torso twists

Critical:

Additional Options:

4 x 10/side lower abs

CIRCUIT (10/side)

—heel tap downs

—single leg v-ups

—glute bridge walk outs

3 x 8 single leg deadlift

3 x 30-60 sec Plank

Crunches: 3 sets of 15-20 reps

Weight Room: Coaches keep track of time intervals.

At each minute interval group 1 switches between their A activities. Group 2 between their B activities.
After each group has done their 3 reps then groups a/b switch exercises in the circuit.
Circuit should take 12 minutes total.
Remaining time within the minute is recovery.
Athletes should get their area set prior to the start of the circuit.

Circuit #1:

A 3 x 5 weighted squat jumps

A 3 x 8 power push ups (down slow, fast up)

B 3 x 8 lunge jumps

B 3 x 8/side rainbow medicine ball slam

Circuit #2

A 3 x 10 dumbbell bench press

A 3 x 30 seconds box jump

B 3 x 10 dips

B 3 x 10 lat pull down

Remaining Time:

3 x max 1/2 pull ups (don’t come down to straight arms- stay at 90 degrees and go fast)
Stretching

Ski Erg Workouts [expand]

Before getting started on the workouts, watch our technique video to really dial in your efficiency and technique.

1000 meters: The all-out, how hard and how long can you go workout! This sprint is a great test, both mentally and physically. If you haven’t participated in the weekend of SkiErg World Sprints, this is a good year to start. Stay tuned for an updated training program.
30 minutes: This piece may take some building up to, especially if you’re just starting out. This great cardio piece is helpful for recharging, rebuilding and working on mental and physical endurance.
:30 on/:30 off: This one is deceptively tricky. This is the kind of workout you want to go into with a game plan. Are you trying to hold your 500m pace? Do you want to do 10 rounds? 20? 40? This is a great interval workout for training for both shorter and longer distances.
12 x 100m, 1 minute rest: Nothing wakes you up better than some all-out 100 meters. You may take anywhere from 15-30 seconds on these, so treat each one as a sprint. This practices building up your starts, sprinting and prepping for a 500m or 1000m time trial.
5 x 1250m with 2 minutes rest: This is one of those workouts where you will want to know your 5k time and pace. Interval workouts that are not your standard distances really keep your mind guessing and push you to your limits. Can you hold your 5k pace? Can you go a bit quicker? Use the Pace Calculator to help you plan this workout.
100m, 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m with 30 seconds rest:Use this pyramid to rack in a total of 2500 meters. Pick a pace and try to hold it. This is one of those workouts that starts out "easy" and gets harder as you go. Don't exhaust yourself (or "fly and die") on the shorter pieces.

21,097 Meters (The Half Marathon): Some argue this is easier on the SkiErg than on the RowErg™. This endurance piece is great for testing your capacity.

Monday

Don't skip any components. As a team it is important as individuals we are disciplined and focus on completing all aspects of the workout to the best of our ability.

Monday Strength: Jessie Diggins Routine + Weight Room [click to expand]

Before practice in gym:

Arm swings
Lunges (front and side)
Superman - 1 min
Crunch with incline or without 3 x 10
1 min plank: 3 sets
Flutter Kick/V legs - 45 seconds each - 90 total - no rest

In weight room after outside at 4:15 pm:

Weight Room: Coaches keep track of time intervals.

At each minute interval group 1 switches between their A activities. Group 2 between their B activities.
After each group has done their 3 reps then groups a/b switch exercises in the circuit.
Circuit should take 12 minutes total.
Remaining time within the minute is recovery.
Athletes should get their area set prior to the start of the circuit.

Circuit #1:

A 3 x 5 weighted squat jumps

A 3 x 8 power push ups (down slow, fast up)

B 3 x 8 lunge jumps

B 3 x 8/side rainbow medicine ball slam

Circuit #2

A 3 x 10 dumbbell bench press

A 3 x 30 seconds box jump

B 3 x 10 dips

B 3 x 10 lat pull down

Remaining Time:

3 x max 1/2 pull ups (don’t come down to straight arms- stay at 90 degrees and go fast)
Stretching

(Diggins video)

CLASSIC ski at ELM: Middle schoolers, try to be loading the bus as soon as you can. Be quick in the locker room.

All: L1 / L2 skiing with some short speeds worked in throughout (15 seconds). Make sure your speeds are a mix of double pole and striding, both in and out of the tracks.

1.5 Distance Ski, focus on stride in the tracks
10-12 x 30 second speeds within your time.
- Each speed to a different technique:
  - - Double pole in tracks
    - Stride up hill in tracks
    - Herringbone run up hill
    - Double pole out of tracks
    - Stride uphill out of tracks

Load bus at 5:45pm. Please check yourself in on your phone if you have one. "Back on bus".

Pace Levels Reference:

L1 - All day pace;
L2 - Easy can talk without needing to pause to breathe;
L3: Focused pace but could maintain for an hour if needed;
L4: Race pace / threshold;
L5: All out, couldn't sustain for more than a couple minutes

Tuesday

Meet in Fitness Room at 2:30

Tuesday Core Strength [click to expand]

Fitness room at 2:45 each day Athletes: Three days a week, one day a week waxing. Varies by athlete wax group

5-10 minutes of light cardio, such as jogging or jumping jacks
5-10 minutes of dynamic stretches, such as arm circles, leg swings, and torso twists

Critical: (Checkout links for examples)

20 glute bridges On back, bent knees. Lift butt up to make straight line through shoulders-knees. Squeeze.
20/side supine toe tap On back, bent knees. Feet up, drop foot down to tap floor and return up.
15/side plank hip dips On elbow, dip hips down to floor and return back up to side plank
20/side mountain climber Mountain climber position but shoot leg our to the size, almost like a skate ski
Push-up complex: 3 sets of 6 reps each

Hands right under rib cage, close to body
Hands out in front of head, stretched forward
Wide stance hands
Normal pushups, hold last one as long as you can

Sideways banded walk Need bands from gear room. Squat position, hands up in front. Small side steps, reverse on return trip

Additional Options:

4 x 10/side lower abs

CIRCUIT (10/side)

—heel tap downs

—single leg v-ups

—glute bridge walk outs

3 x 8 single leg deadlift

3 x 30-60 sec Plank

Crunches: 3 sets of 15-20 reps

Tuesday: Ski meet at Elm Creek (classic). Bus leaves BHS at 1:30, dismiss from your class at 1:00.
- Get skis FIRST from the gear room so we can lock this up and get the bus going ASAP.
- MS kids have a plan for making sure you have your gear when we pick you up at your MS.
- Girls race at 3:30, boys at 4:00
- Kickwax testing right away when bus arrives. Bring your waxable classics to the top of the donut hill ASAP
- Find that glide with your stride as much as possible on the uphill.

Race day Routines

Warmup:

20 min of nonstop L1 skiing
2 x 2 min at L3 (2 min recoveries)
2 x 45 sec at L4
3 x 30 sec at L5

For pursuit day, warmup before second race can be shorter but make sure to be sweating before the race.

Line up:

Be at the start 10 minutes before to line skis up.
Run outs with ski poles with teammates to keep moving and stay warm.

Cool down:

Get a sports drink and put on warm-up jacket / pants and go easy ski 15-20 mins.
5 x 55: Do a 5 second sprint every 55 seconds.

Refuel:

Eat within 30 min of racing: Sandwich with PB or meat/cheese, not just sugar/carbs.
Get off your feet, put on some dry clothes.

Wednesday

Wednesday Strength [click to expand]

1. Jumping jacks, 100 reps

2. Butt kickers, 90 reps

3. High knees, 80 reps

4. Kicks, 70 reps

5. Mountain climber, 60 reps

6. Toy soldiers, 50 reps

7. Shoulder side to side, 40 reps

8. Inner heels, 30 reps

9. Basketball jump shots, 20 reps

10. Burpees, 10 reps

Practice at Wirth: CLASSIC

1.25-1.5h ski w/ 8-10x20s single stick speeds.
10 finish area sprints (5 D.P. + 5 stride sprints)
Walking to bus by 5:45 at the latest.

Thursday

Thursday Core Strength [click to expand]

Fitness room at 2:45 each day Athletes: Three days a week, one day a week waxing. Varies by athlete wax group

5-10 minutes of light cardio, such as jogging or jumping jacks
5-10 minutes of dynamic stretches, such as arm circles, leg swings, and torso twists

Critical:

20 glute bridges On back, bent knees. Lift butt up to make straight line through shoulders-knees. Squeeze.
20/side supine toe tap On back, bent knees. Feet up, drop foot down to tap floor and return up.
15/side plank hip dips On elbow, dip hips down to floor and return back up to side plank
20/side mountain climber Mountain climber position but shoot leg our to the size, almost like a skate ski
Push-up complex: 3 sets of 6 reps each

Hands right under rib cage, close to body
Hands out in front of head, stretched forward
Wide stance hands
Normal pushups, hold last one as long as you can

Sideways banded walk Need bands from gear room. Squat position, hands up in front. Small side steps, reverse on return trip

Additional Options:

4 x 10/side lower abs

CIRCUIT (10/side)

—heel tap downs

—single leg v-ups

—glute bridge walk outs

3 x 8 single leg deadlift

3 x 30-60 sec Plank

Crunches: 3 sets of 15-20 reps

SKATE Ski at Wirth

Workout:

Distance skate skiing
10 x 30 seconds speeds
Easy ski until finish time at 5:30

Friday

Friday Strength: Jessie Diggins Routine + Weight Room [click to expand]

Before practice in gym:

Arm swings
Lunges (front and side)
Superman - 1 min
Crunch with incline or without 3 x 10
1 min plank: 3 sets
Flutter Kick/V legs - 45 seconds each - 90 total - no rest

In weight room after outside at 4:15 pm:

Weight Room: Coaches keep track of time intervals.

At each minute interval group 1 switches between their A activities. Group 2 between their B activities.
After each group has done their 3 reps then groups a/b switch exercises in the circuit.
Circuit should take 12 minutes total.
Remaining time within the minute is recovery.
Athletes should get their area set prior to the start of the circuit.

Circuit #1:

A 3 x 5 weighted squat jumps

A 3 x 8 power push ups (down slow, fast up)

B 3 x 8 lunge jumps

B 3 x 8/side rainbow medicine ball slam

Circuit #2

A 3 x 10 dumbbell bench press

A 3 x 30 seconds box jump

B 3 x 10 dips

B 3 x 10 lat pull down

Remaining Time: