Congratulations to all of the skiers that participated in the Eastern High School Championships qualifier race this past Sunday! Below is a training schedule for those who are still training and racing. I will be returning to Maine on Sunday (3/9) evening and hope to see you on the trails Tuesday, 3/11 (I will be in touch before then).
Training Schedule:
Wednesday, 3/05 - Skate intervals 3 X 6 minutes THRESHOLD (75% race pace, just fast enough that you cannot talk, Heart rate 170-175) ski easy for 4 minutes between each interval, ski easy for 30 minutes before and after the intervals, finish with 5 short sprint (10-15 seconds each)
Thursday, 3/06 - Easy 1.5 hour classic ski, 3 X 5 minutes no pole skiing (focusing on keeping hips over feet and extending the glide period)
Friday, 3/07 - Easy 1.25 hour skate ski with 4 X 5 minutes no pole skiing (focusing on using legs to kick), and 5 UPHILL sprints (10 seconds each) practicing quick tempo
Saturday, 3/08 - (Go for a 10 minute jog in the morning before breakfast, similar to what we did during the mornings at states), Classic intervals 10 X 1 minute MAX speed (as fast as possible, and it should be hard to finish the 9th and 10th intervals), ski easy 30 minutes before and after the intervals and add 5 short sprints (5 seconds each) in to the cool down.
Sunday, 3/09 - Long easy ski classic or skate, 2 hours
Monday, 3/10 - Off, make sure to stretch!
Tuesday, 3/11 - Easy 1.5 hour classic ski, 3 X 5 minutes no pole skiing, finish with 6 short sprints (10-15 seconds)
Wednesday, 3/12 - Off, make sure to stretch!
Thursday, 3/13 - Easy 45 minute skate ski with 6 short sprints (less than 6 seconds each)
Friday, 3/14 - Race
Saturday, 3/15 - Race
Sunday, 3/16 - Race
