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Morning Routine of a U10 Ski Coach: Part 2

By Sonya Tesanovic, 02/21/22, 6:15AM PST

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Coach Sonya’s Weekend Morning Routine

As promised, we’re continuing to chat with Tyee coaches about their morning routines! We spoke with Sonya this time around, who walked us through her early morning weekends. Sonya has coached for seven years at Tyee; most recently, U10 the last three years. Having experienced coaching U8, U10, U14, and a sprinkle of U12, Sonya’s routine has fluctuated throughout the years. However, she started her morning routine the past two years and has been heavily focused on nourishment. Such a focus has helped her balance coaching through university and now work while tackling daily obligations that come with life.

Coach Sonya’s Weekend Morning Routine

  • 4:30 AM - Wake Up Oh, I know, such an early wake-up time! I used to be a rushed morning person; it only lasted so long. I’ve learned throughout the years that the earlier I wake up, the more fulfilled my day is because I get a slow and grounded morning. I immediately make my bed once I wake up, open up the window, and then go to the bathroom. After that, I’ll get my base layers on and make some tea for my brother, a U8 coach, and me. Alongside my tea, I will first meditate, then read through my training plan for the day, and finally, check my email to make sure Vlad and our PD haven’t made schedule changes. By the time my independent half-hour is up, I start making breakfast.
  • 5:15 AM - Breakfast My brother usually comes into the kitchen by 5:15 am; while I set the table for breakfast, he will put together our lunch. We’re a tag-team duo, which helps with early mornings. Before on-snow coaching, we’ll always have savory breakfasts as they keep us full the longest. We often have bacon and eggs or a sandwich with whatever protein, veggies or spread we’re feeling that morning. We alternate every weekend with dishwashing while the other packs the car.
  • 6:00 AM - Drive Getting out of the house is quick because we pack our gear and ski bags the night before, laying them out by the door. We leave the house by 6:20 am, as it takes us 20-25 minutes to get to Grouse.
  • 7:00 AM - Start I’ll start gathering my group once I’ve touched base with Vlad. From here, I take any athletes that may have come late and ensure they meet up with their assigned group at the top. I also talk to the parents of my athletes to confirm we are all on the same page about scheduling, the preferred conversational tones, and coaching approaches for that day between the kids and myself. By 7:20 am, my group and I make our way up to the tram!
Coach Sonya and U14s

Coach Sonya and U14s