I have been emailing Robin McKeever about a plan for Soldiar Hollow and worked backward from the races.
This week is pretty crucial to next week so try to stick closely to the plan if you can.
Focus this week
We all still have some technique goals that we can work on this week, **the key to racing well at altitude is efficiency**
Intensities - all intensities this week are to be short and hard, my preference is a pyramid going from 30 sec to 2 min with 30/30's at the end
30 on 30 off
45 on 45 off
1 on 1 off
1 on 1 off
2 on 2 off
2 on 2 off
5 min break
30 on 30 off
45 on 45 off
1 on 1 off
1 on 1 off
2 on 2 off
2 on 2 off
5 min break
5X 30 sec on 30 sec off
We will not have any team sessions this week since we will all be away doing different things
Travel to Utah
Make sure you are rested before traveling
Take lots of food and water for your flight and travel day
looks like the car is pretty full of wax gear so you should plan on flying with your skis
Arriving in Utah
we are easing into altitude, lets make sure we are ready to rock for the races
Saturday super easy - 1 workout almost walking on skis
Sunday easy distance day ( 2 sessions low- low zone 1)
Monday 1 hour total in AM with 20min timetrial - 90 min in afternoon
Tuesday easy ski - 1 workout super easy
Wednesday - Hard Z4 intensity - above workout
Thursday - 1 workout super easy
Friday - Race prep in morning, jog in PM
Saturday - race
Sunday - race
| Ryan | Kieran | Bella | Madi | Joey | |
| Monday | |||||
| Ski | Ski | ||||
| Zone 1 | 70 | 180 | 180 | 70 | |
| Intensity | 20 | 20 | |||
| Strength | |||||
| ski | ski | ||||
| Zone 1 | 90 | 90 | |||
| Intensity | |||||
| Strength | |||||
| Tuesday | |||||
| Drive | Drive | ski | |||
| Zone 1 | 120 | ||||
| Intensity | |||||
| Strength | |||||
| strength | |||||
| Zone 1 | 30 | ||||
| Intensity | |||||
| Strength | 60 | ||||
| Wednesday | |||||
| ski | run | run | ski | ski | |
| Zone 1 | 180 | 60 | 60 | 180 | 180 |
| Intensity | |||||
| Strength | |||||
| intensity | intensity | intensity | |||
| Zone 1 | 40 | 40 | 40 | ||
| Intensity | 20 | 20 | 20 | ||
| Strength | |||||
| Thursday | |||||
| ski | run | run | ski | ski | |
| Zone 1 | 120 | 60 | 60 | 120 | 60 |
| Intensity | |||||
| Strength | |||||
| ski | ski | Strength | |||
| Zone 1 | 90 | 90 | |||
| Intensity | |||||
| Strength | 60 | ||||
| Friday | |||||
| jog | ski | ski | jog | jog | |
| Zone 1 | 30 | 120 | 120 | 30 | 30 |
| Intensity | |||||
| Strength | |||||
| Zone 1 | |||||
| Intensity | |||||
| Strength | |||||
| Saturday | |||||
| ski | ski | ski | ski | ski | |
| Zone 1 | 90 | 90 | 90 | 90 | 90 |
| Intensity | |||||
| Strength | |||||
| Zone 1 | |||||
| Intensity | |||||
| Strength | |||||
| Sunday | |||||
| ski | ski | ski | ski | ski | |
| Zone 1 | 90 | 120 | 120 | 90 | 90 |
| Intensity | |||||
| Strength | |||||
| ski | ski | ski | ski | ski | |
| Zone 1 | 90 | 90 | 90 | 90 | 90 |
| Intensity | |||||
| Strength | |||||
| 13.33333333 | 13.5 | 13.5 | 13.33333333 | 12.16666667 | |
| 0.6666666667 | 0 | 0 | 0.6666666667 | 0.3333333333 | |
| 0 | 0 | 0 | 0 | 2 | |
| 14 | 13.5 | 13.5 | 14 | 14.5 |
