FXC Comp Team
Week 1
May 18-24, 2009
Period: Adaptation
Volume: Moderate (8 to 13 hours)
And so it begins! If you’re new to things there is a ton of info on this schedule, so it can be a bit overwhelming. Don’t worry! You’ll
have it figured out in a few weeks. In the meantime, the most important items are in bold (time/place of practice) and then usually the next few
words tell what we will be doing for the session.
Training-wise our goal over the next couple of weeks is just to get our feet under us as people finish up with spring sports. However, if
you are feeling a bit singed from your spring sport, now is the time to take a break (and drop me an email). Otherwise, we’ll just be getting back
in the swing of things over the next few weeks before we start pressing the gas a bit in June!
Notes:
• Our first ‘official’ practice begins on Wednesday. Please remember to bring your waivers, sign-up forms, etc. Forms are available at:
http://fairbankscrosscountry.us/forms/09-10_packet.pdf
• To all practices please bring: running shoes (even when we’re not scheduled to run), water bottle (a means to carry it is a plus), and a snack
and dry clothing for after.
• Rollerskis: Thursday will be our first rollerski of the year. I have a few pairs of extra rollerskis that people can borrow, if you do not yet have
a pair. (Or, if you can find a pair to borrow in the meantime, awesome.) There will be an email coming out with information on a team order
today or tomorrow, and you will need to notify me by Thursday May 21 if you are getting a pair. BIKE HELMETS ARE MANDATORY
ANY TIME WE ROLLERSKI!!!
• Dryland Poles: about once a week during the dryland season we will be using dryland poles for bounding/ski-walking or running w/poles.
Anytime you see any of those above activities, assume we are using poles and bring them. Dryland poles are just normal ski poles that come
up to your shoulder, or ideally slightly lower (center of sternum). Classic poles work, especially slightly outgrown ones.
• Training Log should be up on the website over the weekend – if you are a returning athlete, download it, and start filling it out.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
18 19 OFF 20 Official Start to Summer 21 22 8-10 AM Birch Hill 23 8-10 AM 24
Informal session for Training, remember forms Rollerski orders BRING DRYLAND Birch Hill Str
those interested and and waivers! due. POLES! L4 short intro and
available: bounding intervals and game/L1 run
8-10 AM UAF West rollerboard/light str to to follow if
1-3 PM Birch Hill L1 Ridge/Ski Hut L3 running follow. Dryland classic time allows.
run over hills and intervals. stretch after. technique. Session Session Volume:
through swamps Interval time: 30 min J2, 40 Volume: 1-1.3h (.7-.9 L1 ft, .7-1.2h (.7 str, 0-
6-8 PM West
.1-.2 L4 sp ft, .2 str) 0.5 other or run) 2-4 PM UAF Ski
w/pick-ups. min J1. Spot tests? Session Valley High
Rollerboard and light Volume: 1.1-1.3h (1.1-1.3 ft, .6 L1, School Rollerski Hut Easy L1 OD
strength to follow. .1 L2, .4-.6 L3) intro or L2 DP w/ run/hike on
Bring shoes/clothes DP speed to Skarland trail.
you don’t mind getting 6-8 PM Birch Hill strength follow. HELMETS
Session Volume: 2.0h
intro and game to follow (if (2.0 L1 Foot)
wet/dirty. Session MANDATORY!!
Volume: 1.4-1.7h (1.2-1.5 time allows). Session Volume: .7- Session Volume: .75-
L1 Foot, .2 str) 1.2h (.7 str, 0-0.5 other) 1.5h (.75 L1, 0-0.75 L2)
Volume from all sessions: 7.7-10.2h
