Competitive High School Program Information
Well it is time to get ready for state! So here is the info:
2012 State Championship details
High School Race Form for state 2012
Behavior Expectations for State
Coaches for HS Racers:
Doug Liphart, Beth Reed, Scott Nesvold, Tom Steckling, Jeff Van Hooser
Schedule for HS Racers:
Mon. - Ashwabay, Tue. - Ashwabay, Wed. - off, Thur. - Ashland, Fri. - Ashland , Sat. - races
Here is a tentative (updated 11/21/11) 2011-12 racing schedule for this year!
Here is a waiver form for racers, see this link.
For a complete roster of coaches and skiers, see this link.
HS Competitive Skiers Weekly Schedule
This week (1/30/12) HS:
M- Coach Doug will drive the van (we need one other driver) - meet at 3:45 and leave at 3:50. Nick is driving WHS kids. Skate ski at Ashwabay. Scott and Tom will coach - focus on uphill technique (as requested) + relays. Core and stretch afterward. 70 minutes
Tu- Intervals at Ashwabay x 3-4 (skate), accelerations, 1 pole drills, ski polo, and stretch. 65 minutes. Technique focus on good compression.
We – stretch on your own + core.
Th – Classic intervals at Ashwabay (x 3) with full recovery + relays. Pole timing focus.
Fri – Practice at AHS (at 3:50). Double pole and strength. Run games for the elementary school CANSKI kids x 15 minutes.
Sat – Ashwabay Summit Race and Tour (our race!). Registration between 8:30 and 9:30 – races start at 10am. 4K skate or 8K classic + relays. We’ll need lots of baked goods and some help at the race from parents (or have them ski it!). Carpool and get yourself up to the race (have your family come watch you).
Sun- finish your hours on your own. If your hours are done for the week, take a sauna or hot bath for active recovery.
Training hours for the week: Varsity 5 hours total training time , JV casual racers 4. Train sharp, but take lots of rest as well. We’ll taper our hours this week and next to get ready for state. You should feel antsy to ski by mid next week.
