UW Nordic Skiing

Jalapeno Training 2008 - 2009

Quadrant 3 September 8-November 30

Rotation 1 September 8 - 28
Rotation 2 September 29 - October 19
Rotation 3 October 20 - November 9
Rotation 4 November 10 - 30

Definitions of training terms: If you have any questions about what is meant by a type of training on the schedule try this webpage first. If you don't know what Training Zones are be sure to check the Training Definitions page.If you have further questions please feel free to email uwski@yahoo.com and we'll help you out.

Quadrant 3: Fall

Rotation 1: September 8 - 28

September 10-16 Recovery Week- Take as many days off as you need to feel rested and ready to go!
Hours= 6

2 days: Off! Take a nap or take a book to the park. Take the time you would be training and rest!
1 day: 1:00 (Zone 1) easy Your Choice
1 day: Strength (Zone 1&2) (double-pole on rollerskis) or 20 min warm-up, circuit, 10 min cool-down/stretching
Wednesday: Basic Endurance (Zone 2): 4:00pm (Optimist Park).
Friday: 45 min LSD & meeting 4:00pm Half-Acre Gym
Sunday: 1:30 (Zone 1) Run 9:00am Half-Acre Gym

September 17-23 Intensity Week

1 day: Off! Take a nap or take a book to the park. Take the time you would be training and rest!
2 days: Strength (Zone 1&2) (1:00 double-pole on rollerskis) or 20 min warm-up, circuit, 10 min cool-down/stretching. You should do at least 1 day as a double-pole if possible .
1 day: 1:00 LSD (zone 1). You can do any activity you want, try not to run if you can.
Wednesday: 400m track intervals (Zone 4) 4:00pm Half-Acre Gym
Friday: 5km running time-trial (Zone 4) 4:00pm Prarie Time-trial loop
Sunday: 2:00 (Zone 1) Run 9:00am Half-Acre Gym

September 25-30 Volume Week
Hours=11

Monday: 1:40 (Zone 1) Rollerski or Rollerblade (if you don't have rollerskis or rollerblades then you will be running or biking) 4:00pm Optimist Park, bike path.
2 days: Strength (Zone 1&2) (1:00 double-pole on rollerskis) or 20 min warm-up, circuit, 10 min cool-down/stretching. You should do at least 1 day as a double-pole if possible .
1 days: 1:40 (Zone 1) easy Your Choice (you can split these up into 2 different workouts on the same day if you want.)
Wednesday: LSD Run (Zone 1) 4:00pm Half-Acre Gym
Friday: 1:40 (Zone 1) Natural Intervals w/ poles (Zone 3&4) 4:00pm Happy Jack
Sunday: (Zone 1) Run 7:00am Half-Acre Gym (Hiking Medicine Bow Peak

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Rotation 2: September 29 - October 19

October 1-7 Recovery Week- Take as many days off as you need to feel rested and ready to go!
Hours= 6

2 days: Off! Take a nap or take a book to the park. Take the time you would be training and rest!
1 day: 1:00 (Zone 1) easy Your Choice
1 day: Strength (Zone 1&2) (double-pole on rollerskis) or 20 min warm-up, circuit, 10 min cool-down/stretching
Wednesday: Basic Endurance (Zone 2): 4:00pm (Optimist Park).
Friday: 45 min LSD & meeting 4:00pm Half-Acre Gym
Sunday: 1:30 (Zone 1) Run 9:00am Half-Acre Gym

October 8-14 Intensity Week

1 day: Off! Take a nap or take a book to the park. Take the time you would be training and rest!
2 days: Strength (Zone 1&2) (1:00 double-pole on rollerskis) or 20 min warm-up, circuit, 10 min cool-down/stretching. You should do at least 1 day as a double-pole if possible .
1 day: 1:00 LSD (zone 1). You can do any activity you want, try not to run if you can.
Wednesday: 400m track intervals (Zone 4) 4:00pm Half-Acre Gym
Friday: 5km running time-trial (Zone 4) 4:00pm Prarie Time-trial loop
Sunday: 2:00 (Zone 1) Run 9:00am Half-Acre Gym

October 15-21 Volume Week
Hours=11.8

Monday: 1:40 (Zone 1) Rollerski or Rollerblade (if you don't have rollerskis or rollerblades then you will be running or biking) 4:00pm Optimist Park, bike path.
2 days: Strength (Zone 1&2) (1:00 double-pole on rollerskis) or 20 min warm-up, circuit, 10 min cool-down/stretching. You should do at least 1 day as a double-pole if possible .
1 day: 1:40 (Zone 1) easy Your Choice (you can split these up into 2 different workouts on the same day if you want.)
Wednesday: LSD Run (Zone 1) 4:00pm Half-Acre Gym
Friday: 1:40 (Zone 1) Natural Intervals w/ poles (Zone 3&4) 4:00pm Happy Jack
Sunday: 2:45 (Zone 1) Run 9:00am Half-Acre Gym (Happy Jack)

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Rotation 3: October 20 - November 9

October 12-28 Recovery Week- Take as many days off as you need to feel rested and ready to go!
Hours= 6.3

2 days: Off! Take a nap or take a book to the park. Take the time you would be training and rest!
1 day: 1:00 (Zone 1) easy Your Choice
1 day: Strength (Zone 1&2) (double-pole on rollerskis) or 20 min warm-up, circuit, 10 min cool-down/stretching
Wednesday: Basic Endurance (Zone 2): 4:00pm (Optimist Park).
Friday: 45 min LSD & meeting 4:00pm Half-Acre Gym
Sunday: 1:30 (Zone 1) Run 9:00am Half-Acre Gym

October 29 - November 4 Intensity Week

1 day: Off! Take a nap or take a book to the park. Take the time you would be training and rest!
2 days: Strength (Zone 1&2) (1:00 double-pole on rollerskis) or 20 min warm-up, circuit, 10 min cool-down/stretching. You should do at least 1 day as a double-pole if possible .
1 day: 1:00 LSD (zone 1). You can do any activity you want, try not to run if you can.
Wednesday: 400m track intervals (Zone 4) 4:00pm Half-Acre Gym
Friday: 5km running time-trial (Zone 4) 4:00pm Prarie Time-trial loop
Sunday: 2:00 (Zone 1) Run 9:00am Half-Acre Gym

November 5-11 Volume Week
Hours=13

Monday: 1:40 (Zone 1) Rollerski or Rollerblade (if you don't have rollerskis or rollerblades then you will be running or biking) 4:00pm Optimist Park, bike path.
1 day: 1:15- Strength (Zone 1&2) (double-pole on rollerskis) OR 30 min warm-up, circuit, 10 min cool-down/stretching
2 days: 2:00 (Zone 1) easy Your Choice (you can split these up into 2 different workouts on the same day if you want.)
Wednesday: LSD Run (Zone 1) 4:00pm Half-Acre Gym
Friday: 2:00 (Zone 1) Natural Intervals w/ poles (Zone 3&4) 4:00pm Happy Jack
Sunday: 3:00 (Zone 1) Run 9:00am Half-Acre Gym

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Rotation 4: November 10 - 30

November 12-18 Recovery Week- Take as many days off as you need to feel rested and ready to go!
Hours= 6.3

2 days: Off! Take a nap or take a book to the park. Take the time you would be training and rest!
1 day: 1:00 (Zone 1) easy Your Choice
1 day: Strength (Zone 1&2) (double-pole on rollerskis) or 20 min warm-up, circuit, 10 min cool-down/stretching
Wednesday: Basic Endurance (Zone 2): 4:00pm (Optimist Park).
Friday: 45 min LSD & meeting 4:00pm Half-Acre Gym
Sunday: 1:30 (Zone 1) Run 9:00am Half-Acre Gym

November 19-25 Volume Week Thanksgiving Break!
This is the hardest week of the year, hang in there!
Hours=14

Monday: 1:15- Strength 1:05 (Zone 1) Classic :10 double-pole only
1 day: 1:15 (Zone 1) easy Your Choice
3 days: 2:20 (Zone 1) easy Classic Ski (you can split these up into 2 different workouts on the same day if you want.)
1 day: Natural Intervals w/ polesClassic Ski (Zone 3&4)
1 day: 3:00 (Zone 1) Classic Ski

November 26-December 2 Intensity Week

1 day: Off! Take a nap or take a book to the park. Take the time you would be training and rest!
1 day: 1:00- Strength :50 (Zone 1) Skate :10 double-pole only
2 days: 1:00 (Zone 1) easy Your Choice
Wednesday: 3:40pm Half Acre Gym Running Natural Intervals
Friday: :30 LSD (zone 1). Rollerski/rollerblade Ski 4:00pm Half Acre Gym
Saturday: Breckenridge 7/10km classic
Sunday: 1:15 (Zone 1) Classic Ski TBA

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