Weekend and Christmas Week

Hello Skiers,

Below is the updated plan through the weekend and through next week.  Since we will not be meeting as a team again until next Wednesday, please get out and spend lots of time on snow, either on your own or with some of your teammates.  The plan is below. 

Happy Holidays!

Friday, December 22nd
- Classic ski (soft powder), emphasis on diagonal stride.
- Time duration: 60 - 75 minutes.
- Pick ups near end of ski. 6X 20 seconds FAST with full recovery between each rep

Saturday, December 23rd and Sunday, December 24th
- You decide, but either Saturday or Sunday should be a continuous over-distance ski, 90 - 120 minutes. Some of you on varsity can go a bit longer, for some of you beginners you might decide to go a bit shorter.  Based on your experience level, use your best judgment to decide the exact time duration.  For the other day, do a shorter distance ski.  Technique of choice both days.

Monday, December 25th
- Merry Christmas!!

Tuesday, December 26th
- Own you own (or in groups). Skate Ski.
- Workout!
    - Warm up 20min.
    - JV/Varsity: Repeat last Tuesday's workout. Varsity: 2X 12 min @L3 with 3min. active recovery between reps.  JV: 2X 8min. @ L3 with 3min. active recovery between reps.  Beginners: 5X 2min. FAST with 2min active recovery between each rep.
    - Cool down 20min.

Wednesday, December 27th
- Bus to practice at Gore Mt Nordic Center (Classic Ski)
- Bus leaves QHS at 8:30 am
- Bus will return to QHS around 12:30 pm

Thursday, December 28th
- Bus to practice at Gore Mt. Nordic Center or Allison Ski Trails
- Bus leaves QHS at 8:30 am
- Bus will return to QHS around 12:30 pm

Friday, December 29th
- Practice at QHS
- Meet on the oval by white admin. building
- Short skate ski
- Wax skis for Saturday's relay

Saturday, December 30th
- Race Day!! QHS Relays!
- Race day specifics below.  I will email a Google Doc to skiers very soon for team sign up.

Location and Parking 

    - Please have buses park behind the Queensbury Elementary School. Trail access will be off this parking lot onto the athletic fields.
 Format: 

    - Each team will be made up of three skiers. Each skier will complete one loop before tagging off or finishing.
Course: 

    - The loop utilizes a large chunk of the cross country running race course. It is mostly flat with one moderate but short hill at the far end of the course. Modified racers will do a shorter loop cutting off the hill at the far end.
Distances:
    - High School Racers, ~3 kilometers per skier (~9K per team)
    - Modified Racers, ~2 kilometers per skier (~6K per team)
Races and Start Times:
    - All High School Girl Teams – 10:00 am

    - All High School Boy Teams – after last girl has finished (10:50 am ‘ish’)
    - Modified boys and girls – after the last high school boy has finished.

Week 6 - Pre Christmas Week

Monday, December 18th
- Meet in QHS cafeteria at 3:00 pm. Team Meeting
- Classic ski at QHS
- Weight room

Tuesday, December 19th
- Bus to Gore Mt. Nordic Center
- Bus leaves QHS at 2:30 pm
- Skate ski

Wednesday, December 20th
- Skate Ski at QHS
- Meet at 3:00 pm out on groomed oval behind white administration building
- Weight room

Thursday, December 21st
- Practice at QHS
- Technique to be determined

Friday, December 22nd
- Practice on own (or in groups)
- Speed work
- Will update with specifics for the weekend and Christmas week soon.

Saturday, December 23rd / Sunday, December 24th
- Distance ski either Saturday or Sunday (90 - 120 minutes). Classic or skate? Do whatever technique you feel is your weakest.

Week 5 - More on Snow???

Skiers!

First off, great job to all racers and teams today! Given the substantial bus mishap, we coaches were very proud of how well everyone responded and stepped up to get things done.  It could easily have gone the other way.  A special thanks to the boys who helped us with kick waxing. This made it much easier to deal with a crazy runaround day.  Also, it always makes me smile when all of you compete so well in my hometown : )  : )  Go Q Nordic. Way to kick off the official race season!

The full results from today are here on our blog under the ‘race information’ tab. They are also posted on UnderdogRaceTiming and on Kickzonemedia.com. Check em’out!

Here is the tentative plan for the week. Please note that this could change depending on the weather.

Monday, December 11th
- Practice at QHS. Meet at 3:00 pm in back of cafeteria.
- Skier(s) of the week
- Strength surprise
- Pole run / bound. Have classic ski poles!
- WEIGHT ROOM!!!!!!

Tuesday, December 12th
- Bus to bike path to rolleski. Bus leaves at 2:45. Or….
- Ski on school field???? Snowstorm????

Wednesday, December 13th
- Bus to Gore Mt. Nordic Center
- Buses leave QHS at 2:30 pm
- Skate Ski

Thursday, December 14th
- Practice at QHS. Meet at 3:00 pm in back of cafeteria. 
- Dryland train or ski???? 

Friday, December 15th
- On your own practice or in groups.  Get out for a ski! Ski on the school trails again or go to Cole's Woods. 
-Ski Technique: classic or skate.  Time duration, 70 - 90 minutes. End with pick ups.

Saturday, December 16th
- On own practice or in groups. Get after it!!!!!!!!!!!!!!!!!!!!!!!!!
- Desired workout (skate technique)
   - 15 minute warm up 
   - 3X 7 minute Intervals @ L3 X 4 minute active recovery (3X :07 X :04)
   - 15/20 minute cool down

Sunday, December 17th
- Overdistance ski (technique of choice)

Week 4: First Invitational!

Skiers!

Nice racing yesterday! The results are posted under the 'race information' tab of this blog.  Check them out!  Also, below is the plan for the week.

Monday, December 4th
- Team meeting at 3:00 pm in back of cafeteria
- Strength
- Pole run/bound (have classic poles)
- Weight room
- Classic ski Equipment Check

Tuesday, December 5th
- Rollerski at bike path
- Bus leaves at 2:45 pm
- Have helmet and any personal gear

Wednesday, December 6th
- Pending bus to ski at Gore Mt. Nordic Center
- Bus leaves QHS at 2:30 pm and will return at 5:40 pm
- Classic Ski!

Thursday, December 7th
- To be announced.

Friday, December 8th
- Team meeting at 3:00 pm in cafe
- Saturday’s race prep
- Wax classic skis

Saturday, December 9th
- Johnsburg Invitational at Gore Mt. Nordic Center
- Races begin at 11:00 am

- Buses leave QHS at 8:15 am
- Ski FAASTT
- Will post more race specifics soon