December 11-17

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    Matt DeCarufel

    Hi Team,

    Great work out racing this weekend at the AB Cup. Those were very large fields on proper, challenging courses, and we saw you rise to the challenge. It’s been a jam packed few weeks, so this week is a well earned recovery week for training.

    The 20 Minute Rule– Within 20 minutes of finishing a workout it is best for your recovery to change into dry clothes (shirt and socks minimum) and get a post workout snack into your system (Carbs and protein).

    Training this week:

    Monday(11) No training due to race weekend.

    4:45-6:45 Strength and Skate Ski. U18 in the gym first, U16 skiing first. Meet in the XC Stadium.

    4:45-6:45 Skate distance with sprints. Warm up OYO and meet in the XC Stadium at 5pm.

    5:00-6:00 Girls Strength
    6:00-7:00 Boys Strength

    9:00-12:00 Classic distance on Cascade Fire Road. Pack 2 bars in your drink belt. Remember the 20 min rule, so pack your dry clothes and post workout snack to get that proper recovery & training adaptation.

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