Workout over the holidays

For those folks not attending the ski camp, here is the idea of practice this week...
Mon = skate endurance
Tues = skate interval
Weds = skate technique
Thurs = classic endurance
Fri = classic alternate
If conditions are not favorable for skate, switch to classic or vice versa. You would want to classic more likely in fresh snow and skate in packed down, transformed snow. If you are on vacation somewhere without snow, you should be running or roller skiing. If neither of these are an option, let us know.

Dec. 23rd (Monday) is an endurance day in zone 3. This means going fast enough that you can't speak with someone you are working out with, but also not going so fast that you are maxed out and sprinting. For those of you thinking about heart rates, it means that if your max heart rate is 190, zone 3 is around 80-90% of your max heart rate, so 152 (low) - 171 (high). Workout will be: 20 min warm up in zone 1; 40 min in zone 3 (the low end); 10 min cool down and 10 min stretch.

Dec 24th (Tuesday) is an interval day. You will do a 20 min warm up and then 10 min intervals in zone three (at the high end) followed by 10 min in zone 1. It should go.... 10 zone 3: 10 zone 1: 10 zone 3: 10 zone 1:  10 zone 3: then 15 min cool down in zone 1.

Dec 25th (Wednesday) this is a technique day if you have time on Xmas (skate). The biggest things are to focus on making your skis flat along the snow, maximize your glide when you v2, and do not tent your poles. You should do a 10 min warm up followed by 10 min drills and then 10 min easy cool down. Drills will be: 10 min without poles, 10 min in v2, 10 min v1 on a good, long hill.

Dec 26th (Thursday) is an endurance day. You will do the same routine as Monday, only in a different technique. This day should be classic.

Dec 27th (Friday) this is an alternate day (game day). Find a good game that you enjoy outside (preferably on skis if have snow, preferably classic) where you are in zone 3 for at least 30 min. with a 20 min warm up and a 10 min cool down.

In regards to waxing... make sure you are brushing the dirt from your ski well before you start putting on any new glide wax; you want to use violet for transformed snow, or yellow for wet snow. For kick, make sure your kick zone is clean of debris, and that you are always following the temperature condition directions when you apply new layers of wax. The new brands will have temp ranges for new vs. old snow and these are key to figuring out what to use for any given day (also look at the sheet I gave you in practice ;) Above all, just make sure you get out there, have a blast, and enjoy yourself! Happy trails folks

Jen Harris