Author Archive | Adam Terko

Masters Workout of the Week (9/28)

This week’s Masters Workout relates a bit to strength, stabilization, and injury prevention. If you’ve been doing all of our Workouts of the Week, in addition to your own workouts, you may be getting a bit sore! It’s good to take care of this stuff early, or even with preventative measures to keep hinderances like overuse injuries and unwanted soreness at bay.

Within the world of physical therapy there are a lot of tools, movements, and combinations of tools and movements to research and try…but there are also some bodyweight mobility exercises and drills that can be incorporated before workouts, or as a stand-along workout itself, to teach the body good mechanics and awareness.

US Ski and Snowboard has a small-but-useful video library of these types of exercises. Clips from a National Training Group camp a few years ago are compiled to show athletes learning and executing movements and drills from the US Ski Team strength and conditioning coach.

It is well worth trying out some of these exercises, and making them habit! Even a few minutes before (or as part of) a training session a few times a week can really build strength, stability, proprioception, and coordination.

https://youtu.be/FLnPap2ZtGI

Give some of these videos a look, and don’t hesitate to follow along if you like!

Bolton Trail Work Day 10/3

A lot has happened in the past few weeks regarding Bolton Valley and MNC. Last week we met with members of Green Mountain Electrical Supply, and walked the Picnic trail to lay out the groundwork for a network of LED installations for a 1.4km lighted loop.

This will also serve as the primary low snow/early season loop, given the easy access for trail work and infrastructure upgrades like bridges, canopy removal, and grade leveling. That part is up to us, and it’s a great way to spend some time outside getting to approach the ski trails from a different perspective!

We will be hosting several trail work days this fall. Our goals with this loop are:

  • Clear the overhead canopy to allow as much snowfall as possible to reach the trail
  • Remove rocks and level the grade when needed, to make the trail smoother
  • Clear the sides of the trail and drainage ditches to widen the loop
  • Construct 4 bridges over water bars that will allow for easier grooming of the loop with low snow conditions

On Saturday a crew of 5 MNC laborers stuck around after some bounding intervals to start the process. We clipped branches, wrenched out a few rocks, and took bridge measurements. Afterward, I stuck around with a string trimmer and rake to hit one section of trail completely as a before-and-after visual.

Our goal is for the loop to go from this:

To this (oh, and with those higher branches gone too):

This Saturday, join us up at Bolton at 1pm for some more trail work! We will gather outside the Nordic center and go over the plan, divide up tools and roles, and hit the trail! Bring appropriate clothing, a mask, and some tools if you’d like to contribute them. No tools are needed though: we will have plenty to lend out! You can sign up to bring certain tools at the following form:

Bolton Trail Work Signup 10/3

Ski Swap Season

Ski swap season is here, and even despite COVID there are options for finding equipment! Check out the SkiMaven post below to find more about various swaps.

The first one up is South Burlington, beginning Saturday, Sept 26th!

Ski Maven Swap List

Photo of a Vermont ski swap with people looking at skis

Thanksgiving Camp 2020: Registration Full

Registration is now open for Thanksgiving Camp 2020. Camp will take place Nov 24-29th at Craftsbury, where we will ski on the saved-snow loop! If it snows naturally, we’ll also have the benefit of that as well…but you just never know, and Craftsbury has stockpiled snow over the summer to once again create a loop to ski on regardless of what Mother Nature throws our way.

A few notes on camp

  • This camp includes meals, lodging, trail passes, coaching, wax support for training
  • Camp is open to U16 skiers and older, with U14 skiers by coach permission
  • Camp is limited to 16 athletes
  • All rooms are singles this year, per Craftsbury’s COVID rules. We are not charged extra for single rooms
  • Camp price is $599, the same as last year, with a $200 deposit option (remainder Due Dec 1)

Masters Autumn App Gap

It was a crisp and cold but beautiful morning for some Masters to take on the West side of App Gap! Some classic, some skate, and a whole bunch of hill.

Check out some photos and video below!

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