[Anonymous]

Hi kids and parents

here is the warm up and cool down that we have using this winter

20-25minutes warm up

5 minutes zone 1
5 minutes zone 2
2 minutes zone 1
10 sec sprint/50 sec zone 1 recovery x 5
5 minutes zone 1

total 22 minutes
5 minutes – bathroom and water
10 minutes before start – arrive at start line

total 32 minutes

should start warm up about 35 minutes before their start

cool down for distance – 15 minute zone 1 ski as a group.
change clothes – especially base layers and socks

[Author]

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