Week 5 Workout Schedule November 16 – 22 *Medium Intensity*

After Friday Nov 19 you will need to join Homer Nordic to receive the Team app access to weekly workouts.

We are moving onto snow!
Starting this week we’ll have “Coaches Technique Tips” from NOON to 12:15 pm or you can go do your ski warm up during that time. Be ON the snow at NOON. Bring both skate & classic skis & boots & poles to each practice just in case conditions change. If you are a beginner skier we will get you started on the Hayfield (for REAL beginners we recommend classic skis not skate skis). For all skiers this week, use your older skis- if you have them. Always bring dry warm clothes to change after, as well as snacks and water. Don’t drive home shivering and hungry,you could get sick and your muscles don’t recover as well.

Monday: Long Slow Distance- Skate Ski , Coach Alison (Kathy helping)
First time skiers we recommend bringing your classic (waxless) skis
When: Noon to 1:30pm
Where: Lookout Mountain Ski Area
What: Meet at Hayfield for Technique at noon or warm up and meet at the ski bunker at 12:15pm. 75 minutes of lsd skiing with 4 X 60 second pick ups. Coaches will give OFIs.
Technique Tip: V1 Basics. This will start right at noon in the Hayfield. (or classic ski basics for beginners)

Tuesday: Hill Intervals- Skate Ski, Coach Alison (Kathy helping)
First time skiers we recommend bringing your classic (waxless) skis
When: Noon to 1:30pm
Where: Lookout Mountain
What: Meet at Hayfield for Technique at noon or warm up and meet at the ski bunker at 12:15pm. 5 X 3 minutes at L4. Try to beat previous distance each time.
Technique Tip: 3 things to get you flying up the hill.

Wednesday: Agility, Balance and Specific Strength- Skate Ski, (beginner skiers bring your classic skis or skate skis as usual, Kathy is available for beginner tips)
Coach Alison (Stacey helping)
When: Noon-1:30pm
Where: Lookout Mountain
What: Meet at Hayfield for Technique at noon or warm up and meet at the ski bunker at 12:15pm. Lots of fun courses to practice maneuvering on skis followed by a series of upper body strengthening exercises.
Technique Tip: Cornering

Thursday: Speed Intervals-Classic skis, Coach Alison (Kathy helping) Beginners: don’t be intimidated- just come on up and SKI!
When: Noon-1:30pm
Where: Lookout Mountain
What: Level 4 intervals around inner hayfield. Alternate technique each lap to your favorite tunes from the 80s.
Technique Tip: Classic Striding Basics.

Friday: Morning- Jessie Diggins Home Workout: https://www.youtube.com/watch?v=Mw_EHl37WRU
Evening-1 hour hike, ski, run, bike.

Click here to Sign up & JOIN Homer Nordic & KNSC for access to weekly workouts going forward. If you have issues with sign up contact: kachemaknordicskiclub@gmail.com