Monday
Dec. 7^th
Kincaid
Classic

2:20p - Meet by the locker rooms. BUS LEAVES AT 2:20p!!! I will be opening the ski room from 8:00a-8:10a. Warm-up: 15 minutes double poling around the stadium. Break into groups for leg strength. We will be using no poles for a lot of the ski. Make sure you bring kick wax with you in case some of it rubs off and you need to re-apply. We will also be video taping technique.

Tuesday
Dec. 8^th
Kincaid
Classic

2:20p - Meet by the locker rooms. BUS LEAVES AT 2:20p!!! Warm-up, no poles skiing around the stadium for 15 minutes. Intervals 8 x 1.5 – 2 min level 4 intervals. During the intervals, the focus is keeping the body relaxed. Many athletes have a tendency to tense up while doing intervals or "going fast" causing them to mess up their ski form. This ends up making you work harder and most likely ski slower. We will briefly talk about relaxing and good form while racing. Cool down: 15-20 minute easy ski.

Wednesday
Dec. 9^th
Kincaid
Classic
or Skate

2:20p - Meet by the locker rooms. BUS LEAVES AT 2:20p!!! We will be splitting into two groups (or more) to work on shoveling the classic course for the Lynx Loppet. Most of the course is fairly close to roads also, the NSAA will be out to help us shovel snow. Please bring skate or classic skis (whichever you think you need more work on) and when you are done shoveling we will work on technique/strength.

Thursday
Dec. 10^th
Dimond

2:20p – Wax day. We will have a short meeting where I hand out start information for the Lynx Loppet. I will also discuss our job duties for this race. Lastly, we will be waxing our skis. Make sure to bring both sets of skis to glide wax (classic and skate).

Friday
Dec. 11^th
Lynx Loppet
Classic Race
Individual Start

1:30p – Races start at 1:30p but we will be leaving Dimond at 10:20a. I will field trip all eligible student-athletes from their classes, so please make sure you talk with your teachers ahead of time (before Friday) and discuss what you will need to do for make-up work. This race will be an interval style start (like last week's race) but with 4 people starting at the same time. All athletes are expected to stay for the entire event and help clean-up.

Saturday
Dec. 12^th
Lynx Loppet
Freestyle Race Pursuit Start

10:30a – Races start at 10:30a. There are two formats of races today. Varsity and top 100 JV skiers will be using the pursuit style start. This means, you start exactly the same amount of time you finished after the leader from yesterday's race. For example, Bob won the race yesterday and Bill finished 35 seconds after Bob, then Bob will start today's race first and the race officials will let Bill start 35 seconds after Bob. All other skiers will be using the mass start format. Again, all athletes are expected to help clean-up after the races. Also, there is an award ceremony. All athletes are expected to stay for the awards.

Sunday
Dec 13^th

Day off. Please use today as a recovery day. If you have a build up of lactic acid (sore muscles) from the race, be sure to do something active to get the blood flowing for at least 20 minutes. It does not have to be skiing.