Cross Country Spring and Summer Training U16/18/20 (ages 14-20)

This program is appropriate for U16, U18, and U20 athletes who are dedicated to improving their fitness levels and ski technique during the spring/summer months to prepare for the winter competition season. Training is centered on development of aerobic fitness, strength increases, cross country specific technique improvement, speed development, and gains in agility and coordination. This extensive training program begins the first Monday in May and focuses on general conditioning training while school is in session, and then once public school is out for the summer continues with 7 training sessions per week, plus weekend training recommendations. Activities include running, road biking, hiking, roller skiing, plyometrics and strength training. A proven formula for competitive success is consistent training throughout the year. Participants are encouraged to attend as many sessions as possible.

Required equipment: Skate roller skis, classic roller skis, skat boots, classic boots, skate poles with roller ski tips, classic poles with roller ski tips, neon tops, chest-high poles for ski bounding, running shoes, water pack, road bike, helmet (must be worn biking and roller skiing), wrist watch/heart rate monitor.

DATES AND TIMES:
SPRING SESSION: May 2 - June 4

Monday, Tuesday, Thursday, Friday - 3:45 p.m. - 5:45 p.m.

SUMMER SESSION: June 5 - August 16

Monday, 7:30-10 a.m. and 4-5:30pm

Tuesday, 7:30-11:00 a.m.

Wednesday, 7:30 a.m. - afternoon (depending on travel requirements)

Thursday, 7:30-10 a.m. and 4-5:30 p.m.

Friday, 7:30-10 a.m.

2024 PROGRAM FEE*: The 2024-2025 Cross Country U16/U18/U20 Program will combine summer and winter training into a single, comprehensive year-round program, reflecting the current demands of the sport and will no longer be listed as separate summer and winter programs. All full-time, year-round program fees will be posted on the website on March 25, 2024. These programs are eligible for EZ scholarship, and 10% of the full program fee will be due in early June.

BEND, OREGON CAMP: Snow/grooming dependent - Bend Camp dates are approximately June 5 - 13.

There is a scheduled break from August 3 to August 18 for families to plan a summer vacation.

*Fees include daily training plans, all coaching, and facility fees but do not include travel, lodging, and meal costs for camp trips or longer regional day trips.