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.