Zone 1 Pre-Race Activation
Date: December 15, 2025
Time: 15:30 - 17:30
Location: Mt. Itasca
Intensity: 3/10 (Zone 1 - Easy)
Focus: Activation for tomorrow's Grand Rapids Classic race
Warm-Up (15 min)
- 10 min very easy ski
- 5 min dynamic stretching
Main Workout - Zone 1 with bursts (30 min)
Pre-Race Activation
- 3 x 1 min at race pace
- 3 min recovery
- Classic technique
- Feel fast and smooth
Speed Bursts
- 5 x 15 sec fast starts
- Full recovery
- Neural activation only
Course Preview
- Ski race course if possible
- Identify key sections
- Visualize race plan
Cool Down (15 min)
- 10 min very easy ski
- 5 min light stretching
Race Prep Checklist
- ✅ Wax skis tonight
- ✅ Prepare race bag
- ✅ Hydration plan
- ✅ Early bedtime
- ✅ Visualize success
Key Points
- Stay relaxed
- Don't overdo it
- Trust your training
- Get excited to race!