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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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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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Masters represent at NWVE rollerski race

A group of MNC masters posted fast times and skied strongly at the recent NWVE rollerski TT this past Sunday. A one-mile course on the UVM bikepath set the stage as everyone contested 3 separate races: double poling, no-pole skating, and skate skiing. Times were calculated for each race, and also added together.

MNC’s Ric Schaaf was the overall men’s winner, taking the title (and the course record) in all three events. For his efforts Ric was rewarded with a tasty jar of salsa verde in honor of his green rollerski wheels. Additional speedy MNC Masters included Kort Longenbach, Steve Messier, Rosemary Shea-Cobb, and Rick Costanza!

Event results

Event photos

Ric Schaaf lighting up the course!

Coach Rosemary going fast in the no-pole skate race!

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Masters Rollerski TT 2017

With less fanfare than our Juniors, the MNC Masters have been out there getting ready for the season.  Strength training and running groups have been meeting regularly, and will continue until the snow flies.  Our  roller ski crew has been racking up the mileage with a mix of  roll’s on Wednesday’s with the ING crew and Sunday’s with MNC’s Coach Rick.

As we get closer to the start of the season,  the weekend rollerskiers have gradually been adding both distance and an at speed component.  The prior weekend to this past, the ski in Georgia covered 20 miles including a 4 mi tempo portion at the beginning. This past weekend featured the fifth running of our Southridge 6K time trial.

The TT route follows a series of three loops, each loop featuring a climb to the top of the neighborhood, followed by what typically can be a slight downhill recovery for the next lap.  However, as with the prior year, a stiff head wind out of the south kept the skiers working and from taking advantage of the recovery section.   But despite those head winds, a broken pole and a wrong turn or so, most group members were able to improve their times over last season.    To see this years and past season’s results click here.

Time Trial Cool Down

Next week the roller ski time trials continue as the MNC crew plan to participate in the NWVE 1 mile Uphill Rollerski Time Trial.

 

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Masters Rollerski Clinic a Success!

On Sunday, we had a good group of Masters join coaches Adam and Liam for a rollerski clinic at the popular bike path near Williston Central School. The event, also known as “Marwes, Ks, and IPAs” was a success: there were some first-time rollerskiers who got to gain confidence and comfort with the skis, and some seasoned veterans who challenged themselves with some strength and speed.

Coach Liam leads some of the group in dryland body-position drills

After some body position refreshers and drills in the skatepark for agility and balance, the group broke into 2. Liam led a session focused on good movement patterns and comfort getting up to speed, and Adam brought out the towing ropes for some specific strength before running some of the Masters through a grueling sprint relay race.

Here are some video clips of Adam’s group running through the towing protocol. Pretty cool to feel how far forward you can get with the hips when you’re towing a partner, and then carry that over to skiing solo. To practice this, we did a short quarter-mile partner relay (2 partners, 2 laps each) to work on going fast!

Relay race crew (featuring Nico in the mix)!

It was a great day to get out there and hit the roads! A trip to Burlington Beer Co after the fact was a nice way to cap off the event, and we’ll definitely be looking to put together similar sessions in the future!

Group shot after a good ski!

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