Pre-State Meet Week, Week 16

Skiers,

Here it is. Your plan to success. Please look this over carefully. Note that our team practice days next week will be Monday, Tuesday, and Thursday. Specifics in terms of practice location for mid-late week may change depending on the weather and snow conditions. 

Friday, February 16th
- Skate ski at Coles Wood
- Meet behind Inside Edge at 2:30 pm

Saturday, February 17th
- OFF! If you decide to do anything, have it be very easy and short in duration.

Sunday, February 18th
- On your own or in teams
- Distance ski, 90 min.
- Include 20 - 25 minute double pole. Also, lots of continuous V2!
- Strength (This would be a great day for a weight room session. Do it!)

Monday, February 19th
- Team Practice at Gore Mt. Nordic Center (skate ski)
- Meet in Lodge at 3:00 pm
- Workout
- Clean race skate skis (we will do this post ski at the Nordic Center under the pavilion).

Tuesday, February 20th
- Team practice at Queensbury
- Meet at 3:00 pm
- Ski ,then weight room.

Wednesday, February 21st
- On your own or in teams
- Mid-distance ski (70 - 90 minutes)
- 6 pick ups.

Thursday, February 22nd
- Team Practice at TBA (depends on snow conditions)
- Meet at 9:00 am
- Shorter speed work

Friday, February 23rd
- Section 2 backcountry ski? Conditions permitting.
Or...
- On your own or in teams
- Short ski, technique of choice 50 - 70 mins.

Saturday, February 24th
- OFF!
- Pack your bags and get psyched, kids!!

Sunday, February 25th
- Travel day
- Short ski at race venue?
- Travel and state meet specifics coming soon!

Week 14

Saturday, February 3rd
- Distance ski
- Technique of choice
- 90 - 120 minutes. Include 20 minute double pole
- Use this distance ski to work on your biggest weakness as a skier....  Maybe its downhills, maybe its V2, maybe its V1 on steep terrain.  You know, so go practice it!

Sunday, February 4th
- Workout (skate technique)
- Warm Up
    - 20 minute warm up with 6 pickups
Workout
    1) 4X :03 ON X :02 OFF
        - 3 min. ON = fast 5K pace
        - 2 min. OFF = slow active recovery
        - It is preferable to do these repeats on HILLY terrain (something like the A climb at Gore).
    2) 5X :01 ON X 90 seconds OFF
        - 1 min. ON = Sprint pace
        - 90 seconds OFF = super slow recovery pace
        - It is preferable to do these repeats on a more Level terrain so you can better focus on a strict high octane tempo.  FASSSSTT
Cool Down
- 20 minute cool down

Monday, February 5th
- Pre race meeting
- Meet at 3:00 pm in back of cafeteria
- Wax skate skis for Tuesday’s race at Maple Ski Ridge

Tuesday, February 6th
- Bus leaves QHS at 1:50 pm
- Excused at 1:30 pm
- Longggg warm up at Race = 40 minutes
- Relay Races
- Race Schedule
    - 3:30 pm – Modified
    - 3:30 pm – Beginner ( Boys Girls).
    - 4:00 pm – Varsity/JV Girls followed by Varsity/JV Boys,
- Longgggg Cool down = 30 minutes in your teams

Wednesday, February 7th
- Bus to Gore Mt. Nordic Center
- Skate ski/maybe classic
- Downhill / Uphill work

Thursday, February 8th
- Pre race meeting
- Meet in back of cafeteria at 3:00 PM
- Wax skis for Friday’s race at Coles Wood?????????????

Friday, February 9th
- Shen Invy
- I will announce details for this race as soon as I get them