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ALOHA/SOUTHRIDGE
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DRYLAND TRAINING What is dryland training? Dryland is what we do to get in shape (and stay in shape) so our bodies can perform at the highest level. Dryland includes endurance, flexibility, strength, and agility training. Our dryland program starts in mid-November, usually 3 times a week after school from 3:30pm - 5pm at Southridge. Aloha racers must commute to Southridge for training. Training will include stretching, warm-up, running, weight room training, as well as games such as soccer and ultimate frisbee. Keep in mind these things as we condition ourselves into race-shape: 1. Be present at all dryland workouts. Every session counts
as it promotes your individual strength AND team unity. Coach Mailey
is keeping attendance!
3. Develop an "all the way" philosophy. At dryland and on-hill training, we expect you to work hard from start to finish in everything you do. By going all the way in each exercise and run through the gates, your performance on the race course will be more consistent with better results throughout the season. 4. Strength and stamina are keys to ski conditioning. Ski racing and skiing well in general take a lot of strength in order to resist and control the forces that want to push you into the snow as you accelerate down a run. Strong, agile legs and core muscles will allow you to ski faster, tighter lines and recover better from mistakes. Increased stamina and endurance from running and extended calisthenics will ensure you don't get tired half-way through a run. 5. Stretching is important. As we condition ourselves, whether it be running or weightlifting, our muscles will fatigue, breakdown at the microscopic level, and fill with lactic acid making them stiff and tired. Stretching will release the acid and help your muscles heal, giving them a better range of motion, preventing injuries, and becoming stronger. 6. Diet. During dryland, your diet may need to change to accommodate the calories your body requires, as well as the amount of vitamins, proteins, and carbohydrates you need to stay healthy and fit. Stay hydrated! Many Americans and even those who are physically active do not drink nearly enough water. Make sure you bring water to all practices and drink water throughout the day... it can prevent soreness too. Watch for fluctuations in weight or mood -- consulting a doctor or nutrition expert in matters diet is recommended if this is the case. Before a race, make sure you are hydrated and have had some caloric intake to fuel your body, whether it be breakfast, a lunch, or a protein/energy bar. DO NOT JUST EAT SUGAR/CANDY! |