See coach Kurry's post regarding the awards night.
For those of you competing in J2s and Eastern cup races, I have copied the training plan that Jeff posted last year. See below.
You need to maintain fitness which includes both long L1-2 skis and some shorter L3-L4 work and of course very short L5 pick-ups. You can substitute 45-60 minute L1 running for the L1 days but you'll become a better skier down the road if you ski these and focus on technique flaws on these days.
EHSC Qualifying week
M 60 minutes classic (yeh use the nice snow) with 4 x 3 minutes (3 minute recovery) L4 up a long gradual climb
T 60-75 minute classic
W 60 minute with 2 x 10 min at L3 skate (short 2-3 min recovery). A good L3! Ease up a little on steep climbs but have fun going fast elsewhere!
Th 45-60 minute L1-L2 skate or classic
F 45 minute L1 skate with 10 x 15s L5 pickups (5 skate and 5 double pole)
S 2 x 5K Race or 90 minutes including 2 x 10 minutes @ L3-4. Like a short a race simulation but a little slower. Long recovery in between. Choose a nice roller coaster section (Oak Hill is good for this) and have fun.
Su Rest or 60 min very easy L1 ski
J2 week
M easy 60 min ski
T 60 minute with 2 x 10 min at L3 skate (short 2-3 min recovery). A good L3! Ease up a little on steep climbs but have fun going fast elsewhere!
W 45 min easy L1
Th 45 min very easy L1 with pickups (as in week #1)
F Race or 90 minutes including 2 x 10 minutes @ L3-4. Like a short a race simulation but a little slower. Long recovery in between. Choose a nice roller coaster section (Oak Hill is good for this) and have fun.
S Race or 60 minute skate + 60 min classic (if snow) L1
S Race - or Rest or 60 minute L1
EHSC week - same as J2 week
*Shane probably has a schedule for some of you. Follow it. It will likely differ in some aspects. Note that most coaches do short intervals 2-3 days before a race. I actually like the longer L3 workout better. Your races are your L4 workouts! I am interspersing L3 workouts in between these for the post season. During early and mid season we did L4 workouts plus races plus L3 workouts every week!
* Race warm-up - 15 minutes of L1-L2 + 5 minutes of L3 + 2 minutes of L4 + 5-6 10s L5 pickups followed by 5 minutes L1-L2. Finish about 15 minutes before start if you can (so you don't cool down to much). Stay warmed-up pole-running including a couple of very short 10s pole running sprints.
EHSC Qualifying week
M 60 minutes classic (yeh use the nice snow) with 4 x 3 minutes (3 minute recovery) L4 up a long gradual climb
T 60-75 minute classic
W 60 minute with 2 x 10 min at L3 skate (short 2-3 min recovery). A good L3! Ease up a little on steep climbs but have fun going fast elsewhere!
Th 45-60 minute L1-L2 skate or classic
F 45 minute L1 skate with 10 x 15s L5 pickups (5 skate and 5 double pole)
S 2 x 5K Race or 90 minutes including 2 x 10 minutes @ L3-4. Like a short a race simulation but a little slower. Long recovery in between. Choose a nice roller coaster section (Oak Hill is good for this) and have fun.
Su Rest or 60 min very easy L1 ski
J2 week
M easy 60 min ski
T 60 minute with 2 x 10 min at L3 skate (short 2-3 min recovery). A good L3! Ease up a little on steep climbs but have fun going fast elsewhere!
W 45 min easy L1
Th 45 min very easy L1 with pickups (as in week #1)
F Race or 90 minutes including 2 x 10 minutes @ L3-4. Like a short a race simulation but a little slower. Long recovery in between. Choose a nice roller coaster section (Oak Hill is good for this) and have fun.
S Race or 60 minute skate + 60 min classic (if snow) L1
S Race - or Rest or 60 minute L1
EHSC week - same as J2 week
*Shane probably has a schedule for some of you. Follow it. It will likely differ in some aspects. Note that most coaches do short intervals 2-3 days before a race. I actually like the longer L3 workout better. Your races are your L4 workouts! I am interspersing L3 workouts in between these for the post season. During early and mid season we did L4 workouts plus races plus L3 workouts every week!
* Race warm-up - 15 minutes of L1-L2 + 5 minutes of L3 + 2 minutes of L4 + 5-6 10s L5 pickups followed by 5 minutes L1-L2. Finish about 15 minutes before start if you can (so you don't cool down to much). Stay warmed-up pole-running including a couple of very short 10s pole running sprints.
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