T1/2 warm up and cool down routines

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    Anonymous
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    Hi kids and parents

    here is the warm up and cool down that we have using this winter

    20-25minutes warm up

    5 minutes zone 1
    5 minutes zone 2
    2 minutes zone 1
    10 sec sprint/50 sec zone 1 recovery x 5
    5 minutes zone 1

    total 22 minutes
    5 minutes – bathroom and water
    10 minutes before start – arrive at start line

    total 32 minutes

    should start warm up about 35 minutes before their start

    cool down for distance – 15 minute zone 1 ski as a group.
    change clothes – especially base layers and socks

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