Author Archive | Adam Terko

Masking Up at Training: A note from Coach Adam

A note from Coach Adam

When we first began training amid this pandemic, we did a great job of following guidelines. Most everyone showed up to practice with a buff on, or at least in their bag. I kept a handful of buffs washed and packaged in individual ziplock baggies to give out, lest anyone forget. We pulled our masks up when we passed people on a trail or bike path. 

But concern faded, complacency set in, and our groups grew in size along with the permitted group size that the state put in place. At this point almost the only skiers wearing buffs or masks at practice are the coaches. We haven’t strictly enforced any rules, we haven’t sent skiers home from training, and while we check temperatures and request personal safety and common sense with sickness, we have drifted into the deep end of the pool of responsibility. 

I am as accountable as anyone here, as it is literally my job to provide a safe training environment, not just a fun and productive one. I think we’ve succeeded on those latter two goals this summer, and now it’s time to close the gap and stay safe from the virus just as we’ve stayed [relatively] safe from cars, pedestrians, crashes, injuries, and phone calls from angry town residents. 

The State of Vermont has now issued a mandate that masks must be worn in public places where 6’ separation cannot be maintained. Newsflash: we are kidding ourselves if we think we spend the entirety of every training session (whether running, skiing, or biking) 6’ apart from each other. Are we engaging in “vigorous exercise”? You could call it that. But we’ve had a simple solution since day one, the same one we began with and have steadily drifted away from: wearing a buff around our necks. 

We got too comfortable, and it’s not fair to ourselves, our teammates, or the rest of the population that we see on a regular basis. We pass MANY pedestrians on the streets and paths near Allen Brook School. We ride around families of beginners and shredders alike on the trails at Cochrans. And we never know when we might have to stop and help a teammate who broke a pole, got a flat tire, or needs an extra package of gummies…these are all situations where we should be covering our faces for the same of ALL PARTIES. 

How do I know we’ve strayed so far from both the mandates and the suggestions? When I post something on our social media accounts, I have to always check twice: if people seem too close, the photo doesn’t go online. If there aren’t masks in a situation where there should be, the photo doesn’t go online. The sign of a safe club training environment is one where I can snap a photo at any time and publicly distribute it! 

A buff is non-intrusive, it can be work with a helmet on and easily pulled up or down (as opposed to an ear-loop face mask), and it’s really not that hot…on Saturday afternoon in the warmest part of the day I went for a mountain bike ride with a tank top on and a buff around my neck. Ten minutes in, I had forgotten the buff was even there, save for the fact that I was able to pull it up over my face if I approached another rider on the narrow trail. 

That’s the mentality and the action we should all be striving for. We’re lucky to be in the state that currently has both the lowest positivity rate, AND the lowest total case count, in the nation. But we only got here by being diligent, and we’ll only stay here by remaining diligent. 

Now that we have entered a new month, a chance to reinforce strong habits is here. Please wear a buff around your neck at every practice. I have a supply of around 6 extras that I will keep on hand should athletes forget. I will try to both be more accountable myself, AND hold the team accountable. 

Coming soon: MNC custom facemasks for school! 

-Adam

NENSA Eastern Cup Considerations

The situation in our world is continually evolving. NENSA has released a page describing the potential outlook for Eastern Cup races this season. It is well-worth a read just as a way to get familiar with what we might be seeing for a structure this winter.

NENSA Eastern Cup Contingency

Recently we completed the Bolton Uphill Run Test in an individual-start format (1 racer every 30 seconds). At the top I told the team the following:

When it was first announced that this race was individual start, there was grumbling and whining for about 30 seconds before everyone just accepted it, re-focused, and worked hard with what they had…there’s going to be A LOT more of that this coming fall, winter, and spring (if not longer). So please keep that mentality strong: we need to be ready for anything, and motivated to work hard no matter what comes our way. 

Junior Training Tues (7/28)

A few notes about Junior training for this day, which features several options! On top of that, we need to be aware of the weather…check the Junior Training Doc often for any updates!

Group A (Advanced): Meet at Cochrans for a skate rollerski with 3 sets of 30/30 speeds

Group B: Meet at Allen Brook for a traditional day with skate drills, distance skiing, and speed challenges

Northern Option: Open to all ability levels (we have 2 coaches on-site). Meet at Georgia Beach for a scenic roll on the shoreline…please wear bright clothes!

Make-up DP Test: For Mini Mountain Camp participants, Group A skiers who did not attend last Tuesday, or others by invite: bring classic gear for a session concurrent with Group A that includes the DP test.

Masters Workout of the Week 7/27

Masters, your workout of the week this time is actually a race! We’re entering the “Virtual Racing World of 2020/2021” and what better way to be prepared than to test out a few options for your own competition. No Strava or smart watch required…but it can make things more fun! For this workout, all you’ll need is a stopwatch and a set course that you know won’t change too much (for example, if on a bike try not to pick a dirt road that’s slated to be paved!).

This can be done in any mode…run, bike, ski, hike, swim…the goal is to either:

-Establish your own “race course”

-Compete on an existing “virtual course” or “segment”

Some of our Masters are already familiar with chasing segments, and can tell you just where their favorite timetrial and competitive locations are. Will anyone unseat Steve Crafts as the legend of “Hobo Hill” on the 127 bikepath? Can anyone top the 2015 time set by Torin LaLiberte on a pair of speedy rollerskis up the Bolton access road? Maybe you watched the Harmeyer  brothers in their epic quest to claim the biking segment on Burlington’s Depot Street:

https://www.youtube.com/watch?v=-W9MQyqNz2c

With an uncertain season ahead, virtual racing is one way to compete without the constraints of a typical racing scene (crowds, confined spaces, personal contact, etc). But you don’t even need an account on Garmin or Strava to make it happen. The first virtual races happened well before technology even made that term a concept…clipboards and pencils stashed away in basements and desk drawers held record times of local hills and loops. Skiing and running teams that don’t even exist anymore kept track of tons of routes and rankings. And you too can create your own race if you don’t want to tackle the online pages of Strava.

Your challenge this week is to give it your all in one “race” effort. Maybe it’s a minute long, or maybe it’s a big climb of a few miles. But either way, you’ll have to dig deep and find the motivation to push it just like a regular race, which is something we just might all see a bit more of this year.

Testing, testing

It was a week of tests for the Junior team, as we used a mid-summer intensity block to check out progress. Mountain Camp and Mini Mountain Camp were big stressors…the goal was to train hard, train long, and get tired. Then, recover and rest in such a way that the team saw an increase in fitness. This week was the test of that process.

On Tuesday, we began the newest iteration of the Double Pole Test. The MNC DP Test 2.0!

Our very first DP test was held at Greystone, the steady climb off of Cochran Road. It ended where the steepest pitch leveled-out, and was eventually completed so quickly that it was abandoned in favor of a test at the Range.

Well, suffice to say there is no rollerskiing at the Range right now, and we needed to get a test in. We went back to Greystone, and this time I mapped a course that went all the way to the highest point before the road began to dip downward. Yes, it’s a little bit flatter at the top, but it’s a 1km test that in some ways is even tougher than the Range one. It doesn’t have any “wall-esque” pitches, but it is a nearly consistent and relentless grade for that 1 kilometer, meaning there’s no rest and no let-up. Your core, arms, legs, and aerobic system just get steadily pummeled until you’re done. It’s great to see how people look at the start and the higher portions only a few minutes later…

In what we predict will be a fall of “Virtual Racing”, we are trying to create Strava segments of some of our tests, timetrials, and favorite loops/climbs

MNC DP Test 2.0: Stava Map and Segment Link

The test for the Juniors went well, with the course records being set for the first time as 4:25 (Women, Ava Thurston) and 3:35 (Men, Kai Richter).

Perry and I were able to capture some video footage both during the test and during some intervals after the group had finished the main event:

Meanwhile, over at Allen Brook the other groups were being run through a DP test of their own! The climb up Lawnwood is a notorious stretch of rollerski pavement,  and while not as steep or brutal, this group took to it for their version of the DP testing protocol.

We’ll use the times for the tests, along with video footage, to look for improvements when we next complete the test. Both tests are also segments on Strava, so the challenge is out there for any other rollerskiers to give it a go!

Next up was the Bolton Uphill Test on Saturday. It was sunny, humid and hot, but not the worst we’ve seen. What WAS different was the race format. We chose to hold the race as an individual start competition to keep away from being a crowd on the trails. This proved to be a good move as plenty of folks were out hiking and we avoided mobbing the popular trail. Things felt a little different but it seemed like nobody had trouble pushing themselves…it’s quite hard to even complete this test without pushing yourself, so no matter what you’re in for a good workout.

The big note of the day was Ava absolutely DECIMATING the previous athlete course record (which, by the way, she set earlier this summer). It went from 16:33 to 15:29 with a big stamp of SEND. Naturally there was Ben and Jerry’s involved for the record-breaking, but it was so cool to see so many of the group do well that I just made the announcement on impulse that I would buy a bunch of ice cream for anyone that wanted to follow Ava and I to the Waterbury grocery store. So you might have spotted a group of MNC skiers spread out in the parking lot median, sitting on the grass with compostable bowls and spoons all digging into some cold pints in the middle of the day had you gone shopping.

Bolton Test Archive

When you have an individual start race, you gotta break out the old biathlon race bibs

Although Ava got the record in a big way, it was actually Virginia who scored the biggest PR of the day by a minute and 30 seconds! In fact, the first time Virginia did this test last spring (2019) she ran a 24:49. This past weekend she ran a 20:15…that’s a 4:34 improvement! Many athletes got personal records that showed that the training is, in fact, working, even if it has been a packed couple of weeks.

On Sunday we finished the week in style with a 20 mile bike ride that covered every type of riding terrain: mostly gravel road, two sections of mountain biking singletrack, and connector roads on pavement. The sun and heat held off for the morning and we covered all that terrain with 2,000 feet or vertical for some of the best views of Smuggs, Mansfield, and the valleys of Cambridge and Underhill.

Not a VT bike ride without a covered bridge

 

 

 

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