Winona WinHawk Nordic Ski Team

Herky Nordic
Goal-oriented since 1983

Parents: need holiday gift ideas yet?! Here is a Top 10 List of great gift ideas for skiers

**Team Clothing Order will be posted for next week (Dec 16th-22nd)**

Week 5 Schedule!

We are at the end of our preseason training weeks and are heading into the second third of the season. This next four weeks are focused on a lot of aerobic an anaerobic training and buildup to races. We have three races on the schedule the next two weeks including our home meet this coming Saturday! Our early season races are meant to be preparation for our important races later in January and February. Remember, we practice through these races so that we are strong for the end of the season.

Monday, December 9th: Practice 4:00 - 6:00 PM - Meet at St. Mary's ski room.
1st years: Short easy ski - Rental gear handout and prep.
Uppers: Skate skis - hill work/V1/week-side
5:45 Core/Stretch

Tuesday: Weight Room 7:00 AM at the high school.
Practice 4:00 - 6:00 PM - Meet at St. Mary's ski room.
Finish gear handout as needed.
JV: Hill climbing, V1
Varsity: High output L4 intervals - 4x4 minute intervals with 3 minute rests, work into the workout with the first one being L3.
Stretch

Wednesday: Practice 4:00 - 6:00 PM - Meet at St. Mary's ski room.
All: Uniform handout and waxing as needed.
Easy short ski.
Stretch and Core

Thursday: Weight Room 7:00 AM at the high school.
Practice 4:00 - 6:00 PM - Meet at St. Mary's ski room.
JV: Speed on skis, downhilling
Varsity: Long continuous ski as a group - In the middle of your workout complete 15x20 sec pick-ups at L5 at different places on the trail, make sure to incorporate hills and flats into the pick-ups. Please be out on skis by 4:00 PM and back in at 6:00 PM.
Stretch

Friday: Practice 4:00 - 6:00 PM - Meet at St. Mary's ski room.
All: Race prep including full race warm-up and race starts. Skiing the race course.
Stretch and Core

Saturday: 10:00 AM - Home Meet - All Race
Varsity should be out on skis by 9:00 AM, JV should be out on skis by 10:00 AM cheering on your teammates and warming up.

10:00 AM - Girls Varsity 5K - Interval starts
10:30 AM - Boys Varsity 5K - Interval starts
11:00 AM - Girls JV 5K - Wave starts
11:45 AM - Boys JV 5K - Wave starts
12:30 PM - Girls 1.5 K Relay - Mass start
1:15 PM - Boys 1.5 K Relay - Mass start

Upcoming Races:
Tuesday, December 17th - Race at Hyland Hills - ALL invited to race
Friday/Saturday Dec. 20-21st - Race at Mora - ALL invited to race

Winona Nordic roots:

You are part of a great tradition in Southern Minnesota. While we see the sun a tad bit longer than the rest of the state in the winter months, we are still a racing program. Check out your fellow skiers from Winona that have contributed to the Winona tradition since 1983!