Coaches' Page

Skiers - be sure to dress appropriately for the weather, have fluids, snacks and watch(w/ timer) 

Make sure all needed gear for workout (and after) is with you.

Ski Team Documents (Registration & Scholarship Forms) are posted for 2015-16 at the Ski Team Page

Transition Team Training Schedule

TBD

Race Team Training Schedule    

DEC  20-31  REVISED 2 JAN
Van leaves 8 a.m.   from Jud's
Check email for changes (daily)

Tues - wts@ Y      60-90 " lvl 1 recovery

Wed -  Mtn - Cl  60" tech. /  w.u.   / Art's Alders rpts  x 6-10  full recovery                              

Thurs - Mtn   Cl - lvl 1   LSD  75-90"

Fri -  wts @ Y   Mtn  SK - dble pole    4-6 x 5"  , 5" rest  

Sat -  Mtn  SK  lvl 1 90"        

Sun -      Christmas        relax      enjoy the day!

Mon -   

Tues -  lvl 1   60- 90" CL        No Van 

Wed -  tech - 2-3 x 10'  CL / 5 ' rest 

Thurs -  warmup  - lvl 1    SK

Fri -  warmup -  lvl 1  90"     CL

Sat -   w.u.   3/5K race x 2   SK/CL

Sun - New Year!    enjoy yourself   

Mon - All team ski         

Tues - wts @ Y a.m.     UDistrict 5 p.m.

Wed  - OYO   60-75 min lvl 1  w/ 4 speeds (to 30 sec) worked in    erg, bike,treadmill, run (might be a bit cold!) ski......

Thurs  - Sun   to  Bend    meet  by 8:45 a.m.   at my house, pack tight, check weather for Mt Bachelor

Those not going to Bend- to 30 min circuit - indoor/outdoor

Fri - 60-90 min lvl1 

Sat, Sun         90 min  lvl 3 , tech, work hills one day, flats and downs the other.  

            T team will be out skiing. Nordic kids starts Sat, help if you can, it is appreciated.



To contact Coach George email him at selkirkxc@yahoo.com.

Important Documents: 

ICR Competition Guidelines

USSA Competition Guidelines








 

Spokane Nordic is committed to creating, developing and delivering programs to foster Nordic skiing
within the greater Spokane Community through efforts of organization, advocacy, and communication.

Spokane Nordic Ski Association is a 501(c)3 non-profit organization.

P.O. Box 501, Spokane, WA, 99210

Powered by Wild Apricot Membership Software