Author Archive | Adam Terko

Junior Training 7/21 – 8/3

By Adam Terko on 21 July, 2014 in Junior Blog

THIS WEEK

*** REMEMBER TO CONTINUE DOING 50 PUSHUPS EVERY DAY UNTIL FURTHER NOTICE!!!

Tuesday 7/22: Skate rollerski at the Range, 8:30-10:30am. Continuous skiing plus speeds and bounding.
Tuesday 7/22 (optional PM bonus): Tuesday Night Worlds group bike ride. Check with Tim for details.
Wednesday 7/23 (Bonus): Classic rollerski at Williston Central School, 9:00-11:00am. Technique, double-poling and speeds.
Thursday 7/24: Classic rollerski at the Range, 8:30-10:30am. With intervals, speeds, strength, plyos and legspeeds.
Friday 7/25: Ski-walking at Bolton, 9:00-11:45am. Goal is to complete 3 ascents. Swimming in the kettles afterward if it is nice.
Saturday 7/26: Long rollerski at Mud Pond, 10:00am-12:15pm. Goal is to ski 30km or more. Bring water and energy bars.
Sunday 7/27 (optional on-your-own): Colchester Triathlon. www.ColchesterTri.com for info.

NEXT WEEK

Tuesday 7/29: Classic ski at the Range, 8:30-10:30am. Strength, continuous skiing and bounding.
Wednesday 7/30: Classic rollerski @ location TBA, 9:00-11:00am.
Thursday 7/31: “Distance Extravaganza” Central VT Coop event. Skate skiing at the Range, 8:30-10:30am. Goal is for athletes to race a distance longer than what they’ve done in the past (J2’s ~10km, J1+ gals ~15km, J1+ boys ~20km).
Friday 8/1: Ski-walking at Bolton, 9:00-11:45am. Goal is to complete 3 ascents. Swimming in the kettles afterward if it is nice.
Saturday 8/2: BARBECUE and hike/bike. Older athletes bike from Underhill over Smuggs to Stowe then hike over Mansfield back to the state park. Non-bikers can hike either out-and-back from Underhill State Park or a point-to-point. Afterwards we’ll meet at the Bruce residence for a BBQ.

Junior Training 7/14 – 7/27

By Adam Terko on 14 July, 2014 in Junior Blog

THIS WEEK

*** REMEMBER TO CONTINUE DOING 50 PUSHUPS EVERY DAY UNTIL FURTHER NOTICE!!!

Tuesday 7/15: Skate rollerski at the Range with pack skiing, speeds, relays and bounding, 8:30-10:30am.
Wednesday 7/16: Classic rollerski at Williston Central School with technique and double-poling. 9:00 – 10:45am.
Thursday 7/17: Classic rollerski at the Range with continuous skiing, strength plyos and legspeeds. 8:30-10:30am.
Thursday 7/17 (PM optional Bonus): GMBC bike time-trial in Jonesville (likely changing locations due to paving). Free. First rider starts at 6:30pm. 16-mile TT. Details: http://www.thegmbc.com/timetrial/2014%20Schedule.shtml
Friday 7/18 (Bonus): Ski walking at Bolton, 9:00-11:30am. Bring classic ski poles. Goal is to complete 3 ascents! Swimming in the kettles afterwards if it is nice out!
Saturday 7/19: Long rollerski at Mud Pond. 10:00am – 12:00 noon. Technique of choice.
Sunday 7/20 (Bonus bike ride): Lincoln Gap and App Gap loop starting/ending in Waitsfield. 40-miles total with 2 monster climbs. Stop in Bristol for creemees.

NEXT WEEK

Tuesday 7/22: Skate rollerski at the Range, 8:30-10:30am. Continuous skiing plus speeds and bounding.
Tuesday 7/22 (optional PM bonus): Tuesday Night Worlds group bike ride. Check with Tim for details.
Wednesday 7/23 (Bonus): Classic rollerski at Williston Central School, 9:00-10:45am. Technique + double-poling.
Thursday 7/24: Classic rollerski at the Range, 8:30-10:30am. With intervals, speeds, strength, plyos and legspeeds.
Friday 7/25: Bonus training TBA dependent on interest.
Saturday 7/26: Training TBA. Possible long rollerski out Pleasant Valley or ski-walking at Bolton?
Sunday 7/27 (optional on-your-own): Colchester Triathlon. www.ColchesterTri.com for info.

Junior Photo Roundup!!

By Adam Terko on 7 July, 2014 in BKL Race Blog, Junior Blog

We are a few weeks into summer training and here is a glimpse of some of the fun things we’ve been up to:

After the App Gap Challenge, swimming in Waitsfield

Working on double-pole in a development in Williston

After skiing up the access road we hiked to the summit! 2700′ feet all in all

Chloe and Tatum working together

Charlie Cobb keeping his form together on the big Bolton ascent

Ethan John striding up Bolton Access Road (in under 40-minues!)

The “young guns” ride: Will, Kai, Ben and Greg

Kai Richter practicing an important safety skill: how to bail on rollerskis

Bill and Will nearing the end of our Tuesday Night World group ride

Creemees after a hard training session!

The girls doing some continuous bounding at the Range

Ben C on the slip-n-slide

All smiles at the BBQ post-ride

Slip-n-sliding at the Henry-Solow residence after our ride

A great group of riders atop App Gap for our “Summer Kickoff Ride”

Amy Bruce running the 10km at Catamoun Fun Run

Athletes after a Tuesday night fun-run at Catamount Family Center

My puppy Miles helping me stretch after the Colchester 4th of July fun run

Junior Training 7/7 – 7/20

By Adam Terko on 7 July, 2014 in Junior Blog

THIS WEEK

I encourage the athletes to consider a “double-session” on Tuesday of this week: train at the Range in the morning then run at Catamount in the evening. Once in a while it is a great physical and mental challenge to do 2 tough workouts in the same day, just like the US Ski Team and World Cuppers do!!

Tuesday 7/8 (AM Session): Classic skiing plus double-pole, as well as strength and continuous bounding (25/30′) at the Range. 8:30-10:30am.
Tuesday 7/8 (Evening double session?!): Catamount Tuesday night running race: 5km and 10km options this week.
Wednesday 7/9 (Bonus): Classic skiing with drills and double-poling. 9:00-10:45am at Williston Central School (across from the Police Dept). Parking is way around to the right/back of the school near the fields and bike path. We will rollerski into the nearby residential development which has nice gradual hills and low traffic for work on continuous double-pole.
Thursday 7/10 (AM Session): Skate skiiing with no-pole plus strength, plyos and legspeeds at the Range. 8:30-10:30am.
Thursday 7/10 (PM Bonus): Skate rollerski with Garrott Kuzzy at Charlotte Beach. 5:30-7:30pm.
Friday 7/11 (Bonus): “Downtown distance run” starting at Burlington High School. ~9 mile loop will incorporate the bike path and trails in the North End of Burlington. We will swim afterwards at North Beach. 9:00 – 10:45am.
Saturday 7/12: Bolton vertical day!! Classic rollerski up the access road, then hike to the summit of the mountain (1-2 times??!!?). After the workout we can jump in the Bolton Kettles. 10:00am – 12:45pm.
Sunday 7/13: Stowe 8-miler. This is not an official training, just a heads-up that this race is happening — very competitive field and fun event in Stowe.

NEXT WEEK

Monday 7/14 (Bonus Coop Event): Adirondack hike open to all! Full-day; bring lunch and money. Details forthcoming.
Tuesday 7/15: Skate rollerski at the Range with pack skiing, speeds, relays and bounding, 8:30-10:30am.
Wednesday 7/16: Bonus training TBA dependent on interest.
Thursday 7/17: Classic rollerski at the Range with continuous skiing, strength plyos and legspeeds. 8:30-10:30am.
Thursday 7/17 (PM Bonus): GMBC bike time-trial in Jonesville. Free. First rider starts at 6:30pm. 16-mile TT. Details: http://www.thegmbc.com/timetrial/2014%20Schedule.shtml
Friday 7/18: Bonus training TBA dependent on interest.
Saturday 7/19: Rollerski @ location TBA.
Sunday 7/20 (Bonus bike ride): Lincoln Gap and App Gap loop starting/ending in Waitsfield. 40-miles total with 2 monster climbs. Stop in Bristol for creemees.

Junior Training 6/30 – 7/13

By Adam Terko on 28 June, 2014 in Junior Blog

THIS WEEK

Tuesday 7/1 (AM Session) = 8:30-10:30am at the Range. Skate skiing with cornering, slalom and agility followed by 25-30′ continuous ski-bounding.
Tuesday 7/1 (Alternate option) = 11:30-1:00pm at Essex HS. Running with alternating miles approx L2/L3. Total run ~7 miles alternating approx 8:30 / 7:45 mile splits.
Wednesday 7/2 (Bonus) = Bonus session dependent on athlete interest. Location/mode of training based on who will attend. AM or PM.
Thursday 7/3 (AM Session) = 8:30-10:30am at the Range. Skate skiing with cornering, agility, no-pole and downhills followed by strength and legspeeds.
Thursday 7/3 (Alternate Session) = Central Vermont Nordic Coop: Rollerski up App Gap!! Talk with Tim about details!
Friday 7/4 = Colchester 3-mile running race out-n-back on Middle Road. Approx $5-10 entry. Informal, fun event. Wear your MNC summer training shirt!
Saturday 7/5 = [Lake Hortonia was originally scheduled but we have to delay] Tentative duathlon with a road bike ride + hike. Possibly App Gap / Long trail hike from Waitsfield.

NEXT WEEK

Tuesday 7/8 (AM Session): Classic skiing plus double-pole, as well as strength and continuous bounding (25/30′) at the Range. 8:30-10:30am.
Tuesday 7/8 (double session?!): Catamount Tuesday night running race: 5km and 10km options this week.
Wednesday 7/9 (Bonus): Training dependent on interest: location and mode of training based on who can attend. Morning session?
Thursday 7/10 (AM Session): Classic skiiing with double-pole plus strength, plyos and legspeeds at the Range.
Thursday 7/10 (PM Bonus): Skate rollerski with Garrott Kuzzy at Charlotte Beach. 5:30-7:30pm.
Friday 7/11 (Bonus): Tentative “downtown distance run” starting at Burlington High School. ~9 mile loop will incorporate the bike path and trails in the North End of Burlington.
Saturday 7/12: Bolton vertical day!! Classic rollerski up the access road, then hike to the summit of the mountain (1-2 times??!!?). After the workout we can jump in the Bolton Kettles. 10:00am – 12:45pm.

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