Summer is when skiers are made. There is no way around it, if you want to see results next winter you have to start putting in the time now.
Daily Workouts Detail posted HERE
Group Workouts with Coaching (free) -locations will vary
3 x per week for 7 weeks: Starting the week of June 14 - Ending July 29 (Tuesday - Thursday) @ 8:00 a.m.
Week 1: (June 16 & 17) Wednesday & Thursday ONLY this week @ 8:00 a.m.
Tuesday, Friday & Saturday are on your own: link to workout
Wednesday June 16 meet at 3 Crowns gravel parking lot
Everyone bring running shoes and a yoga mat if you have one that can get dirty
Bring roller ski gear (helmet, boots, roller skis, poles). The team has several pairs of roller skis so bring boots if you have them and we will get you going.
If you do not have ski boots, you can bring your bike and helmet if you would like, or just running shoes.
Thursday June 17 meet at Nordic trails parking lot
Week 2 : (June 21 - 27)
Tuesday June 22nd - (Trail Run) Meet at the Bridle Trail Parking Lot -bring classic poles if you have them
Wednesday June 23rd - (Roller Ski OR Run) Meet at the Tate Museum Parking Lot - bring roller ski equipment (helmet required). If you do not have roller skis, but do have boots bring both your running shoes and your boots -we have some extra roller skis & a couple pairs of poles available.
Thursday June 24th -Choice: Run, Ride, or Roller Ski - meet at the Biathlon parking lot @ 1110 East End Road. Bring your running shoes, mountain bike, or roller ski gear. (helmets required for biking & skiing)
Week 3 : (JUNE 29 - JULY 4) We will start lactic acid testing to help you identify your individual training zones !!!
PLEASE go in to see Leif before Thursday -he needs to do a baseline HR for you on the treadmill in the clinic. Call him @ (435) 770-3055 to set up a time ( it is free and will take about 20 minutes)
Tuesday: Meet at Bridle Trail - bring poles
Wednesday: Meet at Tate Museum - bring roller ski equipment - helmets are required (bring boots/ poles if you have them - the team has extra skis) bring running shoes just in case we don't have skis that work with your boots.
Thursday: meet at Nordic Trails for testing
Week 4 (July 5 - 11)
Monday - Fat Fish
Tuesday - Washington Park -Hill bounding
Wednesday - Tate Museum - Roller Ski
Thursday - Choice: Run, Ride, or Roller Ski - meet at the Biathlon parking lot @ 1110 East End Road. Bring your running shoes, mountain bike, or roller ski gear. (helmets required for biking & skiing)
Week 5 (July 12-18) Daily Workouts
Monday - Strength -on your own
Tuesday - Biathlon Area -Roller ski
Wednesday - Bridle Trail -Bring Classic Poles
Thursday - Nordic Trails -Bring Classic Poles
Friday -roller ski & strength on your own
Saturday -Over distance (3 hours Level 1)
Week 6 (July 19 - 25) Daily Workouts
Monday - Strength on your own & Fat Fish race
Tuesday - Meet at 3 crowns - roller ski
Wednesday - Meet at Bridle trail - bring classic poles
Thursday - Meet at Biathlon area - roller ski
Friday - On your Own Strength & Roller ski
Saturday - On your own Level 1 over distance -activity of your choosing
Week 7 (July 27 -Aug 1)
All days EXCEPT Wednesday are on your own this week. Here are your recommended workouts. for each day.
Wednesday - Mountain Bike -- Meet Leif at the Nordic trails -this will be the LAST group workout of Summer Training.
We ENCOURAGE you to continue training over the next couple of weeks. Mountain Biking season is starting next week, x-c runners follow Cove's plan. Tennis players and swimmers follow what ever plan those coaches have you on.
Be Sure to continue some easy roller ski sessions (2/ week) to maintain your balance and agility. They can be used as recovery sessions following intense workouts from your Fall sports.
Golfers - it is STRONGLY recommended that you run for 20-30 minutes 3 mornings/ week to maintain your endurance (make sure you include some intervals or hill bounding at least twice / week -they can be short). You should also fit in 1 -2 easy roller skis/ week _once again these can be short
Good Work this summer!!! And GOOD LUCK in your FALL SPORTS!
Think about your goals and what you can commit to.
There will be two workout options depending on your goals & current fitness level adapted from the CXC training program.
Talk with Jerding or Leif to select the level appropriate for you.
Share your goals with your coaches, teammates and families. You have a big support system, use it.
Get a training group together.
Pick a time that works for you.
Training with friends is more fun than going at it on your own.
Working with a group will keep you motivated and hold you accountable.
Strength Workouts @ Wind City Physical Therapy
Leif will be offering ski specific strength through Wind City Physical Therapy for $10/ session. Two sessions per week for 5 - 6 weeks over the summer is ideal.
*In general these would be in addition to the Group & Daily Workouts as strength training will not be the main focus there. There may be a few times that if you work with Leif you would skip the Daily Workout for that day. He will let you know.
*If you want to work on strength specific for another sport -let Leif know he will customize the workout.
Contact Leif to set up your sessions. Cell: (435) 770-3055 / Clinic: (307) 235-3910
Additional Training/ Competition Opportunities
Fat Fish bike series starts Monday May 24th -all competitors under 18 race for free