Monday
Dec. 28^th

On your own. Distance day. Those of you not in a club program, please go for a level 1 distance ski (classic or skate) 60-75 min ski.

Tuesday
Dec. 29^th

On your own. Strength day. Those of you not in a club program, please double-pole or single pole for 10-15 minutes during the ski. Also, ski without poles for 10-15 minutes as well. Please ski for 50-65 minutes. Also, be sure to do some core work and other strength after the ski. Suggestions: wall-sits, push-ups, dips, lemon-squeezers, leg-lifts, supermans, lunges, and some stabilization exercises as well.

Wednesday
Dec. 30^th

On your own. Intensity day. Warm-up for 15 minutes. After your warm-up. Find a gradual uphill such as Birky's at Kincaid. Do 8 x 1.5 minute level 4 intervals with 1.5 minute recovery. These should be a little faster than race pace. Please attempt to do them at the same speed the entire time. Do not start them too fast and then slow down throughout the intervals. Instead, start them a little slower if needed and increase speed throughout the intervals. Cool down for 15-20 minutes.

Thursday
Dec. 31^st

On your own. Arm strength day. During your ski double-pole for 10 minutes and single pole for 10 minutes. Afterward, ski for 30-40 minutes easy focusing on technique. Last, finish the workout double-poling for another 10 minutes. After your ski, be sure to stretch and work on some core (lemon-squeezers, leg-lifts, crunches, stabilization, push-ups, superman, etc.)

Friday
Jan. 1^st

Happy New Year's Day! On your own. Easy 45 minute ski.

Saturday
Jan. 2^nd

On your own. While skiing for 50-65 minutes, remember flat skis while skiing. Also, find a place to work on downhill corners. Try to take the corners without snow-plowing and by stepping around the corners. Remember, to step around corners you will need to shift weight from one ski to the other. Short quick steps are the best way to move around quick steep corners.

Sunday
Jan. 3^rd

Day off. Please take today off from skiing.