Frequently Asked Questions

First official practice is Sunday, August 4th, 2025.

Summer training begins Monday, June 17th at 7:00 AM at the Truckee High School track. It's not mandatory, but highly encouraged to ensure peak fitness by championship season.

You can find that on Athletic.net here: https://www.athletic.net/team/2479/cross-country/2025

Get a sports physical before July 28th. Register on Aktivate (Register My Athlete) before August 1st. No exceptions.

Aim to run consistently 5–6 days per week, including one weekly long run.

Daily runs should be approximately 5–6 miles at an easy conversational pace (RPE 4–5 out of 10).

Freshmen: 20–30 miles per week, Sophomores: 25–35 miles, Juniors: 30–40 miles, Seniors: 35–45 miles.

You'll need a pair of supportive, neutral or stability-specific road running shoes with good cushioning, durability, and comfort.

We recommend specialty running stores such as Reno Running Company (Reno) or Fleet Feet (Roseville/UC Davis).

Replace shoes every season, or every 250–300 miles, whichever comes first.

Generally, no. Trail shoes often lack adequate cushioning and stability for consistent XC training.

Use caution; zero-drop shoes require careful adjustment. Moderate cushioning and support are generally preferred.

Yes, XC racing flats or spikeless XC shoes are strongly recommended.

Yes. All athletes must wear a watch capable of recording time, splits, and laps.

Bring running shoes, appropriate attire, a watch, water, and post-run clothing for cooler days.

The pace at which lactate accumulates in muscles faster than it clears, improving endurance.

Sustained effort at lactate threshold pace, typically 20–30 minutes, to boost stamina.

Weekly extended run of 60–90 minutes to enhance endurance and aerobic capacity.

Alternating high-intensity running and rest to improve speed and fitness.

Repeated uphill runs at high intensity with recovery jogs, building strength and form.

Short accelerations (~150m at 85–90% effort) to improve running form and efficiency.

Full commitment to XC, consistent attendance, and a team-first attitude.

Communicate clearly and early via email to the coaches.

Illness, family emergencies, academic obligations, or pre-approved circumstances.

Fuel like an athlete! Your body needs quality carbs, lean protein, healthy fats, fruits, and vegetables every day. For every meal, aim for: Carbs (50–60%) like brown rice, oatmeal, pasta, or potatoes; Protein (15–25%) like chicken, fish, eggs, or beans; Fruits & Veggies (at least half your plate); and Fats (10–20%) like nuts, seeds, and olive oil. Avoid skipping meals to stay strong, recover faster, and perform better.

2–3 hours before: Have a full meal (e.g., turkey sandwich with fruit and a drink). 1–1.5 hours before: Eat a light snack (banana with peanut butter, granola bar, yogurt). 30–45 minutes before: Choose a small, quick snack (half a banana, applesauce pouch, fruit chews). Avoid greasy, heavy, or high-fiber foods before running.

Drink half your body weight in ounces of water daily (e.g., 120 lbs = 60 oz). During hot or hard runs, add electrolytes like Nuun, Liquid I.V., Tailwind, or coconut water. Sip water throughout the day and rehydrate within 30–60 minutes post-run. Light yellow or clear urine = hydrated; dark yellow = drink more.

Eat quick-digesting carbs like banana with honey, applesauce, toast with jelly, low-fiber granola bars, or pretzels. Avoid high-fat or high-fiber foods right before running.

Within 30 minutes after running, aim for carbs + protein. Good options include chocolate milk, protein bars (20g+), smoothies with fruit and Greek yogurt, turkey wraps, PB&J sandwiches, or Greek yogurt with granola. Always eat a full meal within 1–2 hours of your workout.

Promptly inform coaches. Prioritize rest, nutrition, and communication.

Yes, Tahoe Forest Health provides an onsite athletic trainer Monday–Friday.

Performance, consistency, and practice attendance determine selection.

Only under special circumstance may your parents may drive you to a meet, but you must arrive within 15 minutes of the team's scheduled arrival.

You can only leave a meet early once all races have concluded, the team debrief has occurred, the team camp has been broken down and cleaned up, and your parent has completed the sign-out sheet.

A qualifying race for the state meet, featuring schools in our region.

The championship race determining state champions in XC.

Join our Strava club and check the team website regularly.

Volunteer at meets, organize snacks, join the parent committee.

Contact coaches@truckeexc.com or visit truckeexc.com.