Workout plan

This is just an update and some detail to the workout plan posted earlier. Importantly - be sure to maintain hydration starting Sunday. Drink plenty of water Monday and Tuesday. Get good rest but not unusally excessive sleep - nothing out of the ordinary!

Today - roller ski 45 min with 15 minutes of easy double pole or run/skierg (3 x 5 min easy + power 10s + 30s rest)

Wed - Pineland - easy classic ski + 15 minutes level III, probably access and campus loops. Bring skate skis if you are only skating at States. About 50 minutes total.

Thur - same as Tuesday

Fri - Pineland - the goal is a 5 x 2 min level IV with 2 min recovery, 40-45 minutes total. Rain is in the forecast. Unless it is a downpour we will press on. Skiing in showers can be fun!

Sat - Ski on your own. 45-60 min of skiing. If you are on very hilly terrain or anything other than bomber fast snow then keep it short. Pineland should be fine for this. Oak hill is less hilly (and better snow) than campus.

Sun - Classic ski at Black Mountain. 75-90 minutes (but you will be stopping alot to discuss strategy, repeat sections, look at each other's technique etc). Mostly course inspection, striding work and double pole work. No racing up hills. Seriously. Some level V pickups with long recoveries. Enjoy the speed! Skate skis if you are only skating at states.

Mon - rest. Enjoy your day off from school and sport. Watch ski movies.

Tues - ski about 40-50 min at pineland. Some level 5 pickups. Feel the speed without exhaustion.