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Author Archive | Adam Terko

Masters training underway!

Despite a lack of snow to start things off, Masters training has gotten underway on Tuesdays and Thursdays!

We’ve done some running and also a good amount of strength training, which is great not only for getting strong but also trying out some new exercises that can be incorporated outside of practice. Like other groups, the Masters got a little intro on “hip activation” from Adam, and have been thinking about their body position more than ever!

Masters circuit training!

For Masters signed up for winter training plans, check your inboxes tomorrow for the release of this year’s training plans and logs! We will be using Google Docs/Sheets for these plans but are happy to provide physical copies as well.

The snow has arrived, and the snow guns are firing at full power. Tomorrow (Tues) we’ll break out the classic skis for some body position work and specific strength on snow, combined with work inside on the SkiErgs to hone in on ideal technique cues! Until we know more about tomorrow’s conditions and grooming goals, plan to bring older/rock classic skis for now.

Check the Range Snow Report for the most recently-updated conditions!

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Laps and laps at Craftsbury

Craftsbury has continued to be the go-to spot for Nordic skiers in our area…the things they are able to accomplish is phenomenal, especially when snow is concerned.

This past weekend the Junior group spent both Saturday and Sunday up at the Outdoor Center, which now boasts a 2.5k loop with pristine conditions suitable for race skis. On Saturday, some of the Comp Team joined up with St Mikes for a classic timetrial, while those who raced the HS event earlier in the week did some L3 classic intervals. T

Speaking of, that first HS race was a big showing for MNC racers who really commanded the scene with Aidan and Kai going 1-2 for men, and Ali and Rose going 1-2 for women! Sammie and Lily also skied strongly and showed that the Pugs are not to be taken lightly this season!

Harwood High School Race Results

On Sunday conditions improved even more, and Kai, Baxter, and Dakota (the U18 gang) was able to put in a solid 2.5 hour skate ski with speeds. Making the effort to get in a longer (2+hr) continuous ski most weeks is a goal this winter, mainly to make sure we hold fitness and keep up the volume enough to be able to pull back when needed.

Baxter, Kai and Dakota skiing lap after lap!

“Pulling back” will happen a bit this week as we keep the sessions relatively short and prepare for the first Eastern Cup in Fort Kent! It’s a big start to the season, with a huge MNC squad attending despite the insane distance and travel. Good signs of a positive season to come!

 

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Masters Wax Kit

Coach Rosemary did a great job summing up some ideal waxes for MNC BKL skiers, so I thought I would mimic her post a bit and share some ideas for what MNC Masters might pick up to wax with this year!

All of these items can be purchased through our Toko Order Form (click here) by December 4th so look for some great deals and offers there.

Glide wax:

For those that want to keep it simple, Toko offers a great liquid Express Glide Wax. This is the kind of wax you can rub onto your ski right before training, or even just once a week, to keep your bases fresh.

For more advanced waxing (requiring iron, scraper, brushes, etc) Toko has a reliably simple system of glide waxes in Blue, Red, and Yellow!

Kick wax:

Another simple system. I recommend one each of Green/Base, Blue, Red, and Yellow. If conditions vary regularly, these tubes should last at least 2 years each although we always tend to go through more Red and Yellow with warm spells!

A synthetic cork is ideal for smoothing the wax.

Klister:

Don’t fear the klister! Another simple system, although I suggest a slightly different approach for Masters…

 

For a base klister, use the Green Spray Klister which provides an even layer without a mess. It can be applied without

 

a torch or heat, so you just spray it on and smooth it out with a thumb or cork, wait a few minutes for it to cool (ideally outside if it’s cold) and then apply your klister of choice.

When it comes to klisters for use on top of the spray binder, go with the “real deal” and not sprays. A tube each of Blue, Red, and Yellow will serve you well, likely for more than a single season.

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MNC Coaches Clinic (w/video)

Yesterday afternoon, a great group of MNC coaches met up for a clinic that covered a lot of bases! In addition to housekeeping business like safety protocol and phone numbers, Coach Rosemary led everyone in a great teambuilding/icebreaker activity involving blindfolds and mousetraps. Scary but great for working together! After I (Adam) got the group onto some yoga mats to talk hip activation and body awareness, we took a look at some current-season ski races from a few weekends prior. We talked technique trends, and how to share them with athletes of all ages. Then we moved out onto snow to practice ourselves.

It was a really fun clinic and I for one left motivated and excited at where we’re at as a club in providing skiers of all ages with appropriate, relevant, and important skills in a relevant way! Here are some photos and a link to my “visualization” videos:

Group lunch and caffeine session: crucial for any coach gathering!

Coach Liam, Coach Julie, and Coach Kristina getting ready to be led through some mousetraps by their fellow coaches!

A quick chat before Adam leads some core and hip mobility on the ground

 

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Catamount Trail seeking new Executive Director

Please see the information below from Catamount Trail Association director Amy Kelsey. If interested, be sure to get in touch!
The CTA is accepting applications from candidates with a strategic and creative mindset, superb communication & organizational skills, a collaborative leadership style, and the ability to directly manage and contribute to a number of operational areas.  Candidates will also have an appreciation for the organization’s history, passion for stewarding its mission, and vision for furthering the CTA’s leadership in the future sustainability of the Catamount Trail and Vermont’s expanding network of winter backcountry trails and terrain. 
If the above description speaks to you – AND you love working and playing in Vermont’s beautiful landscape in all weather – we’d love to hear from you!
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