Author Archive | Adam Terko

Great skate picture – full leg extension

CHeck out the picture below from a recent WOrld Cup sprint race. You’ve got 3 of the best sprinters in the world from 3 different countries all frozen in nearly the exact same pose. Far left (black/yellow) is Denise Herrmann off Germany, in the center (#23 in redwhite/blue) is Marit Bjorgen of Norway, and far right in the black is Kikkan Randall of the good ‘ole USofA.

Note just how far they’ve extended the leg they are pushing off of (their right leg [to our left in the picture]). Their foot is waaaaayyy outside of their hips. You gotta push off and extend to fully employ your gluteus maximus.

Norway's Marit Bjørgen powers to the finish while trying to hold off Germany's Denise Herrmann (l) and two Norwegian teammates, Ingvild Flugstad Østberg (1) and Maiken Caspersen Falla (14). Bjørgen ended up winning by 0.43 seconds, Herrmann was second, Østberg third, and Falla fourth. American Kikkan Randall (r) placed fifth and Slovenia's Katja Visnar (2) took sixth. (Photo: Fischer/NordicFocus) Photo: Fischer/Nordic Focus

Excellent Core Strength exercise

By Adam Terko on 5 February, 2014 in BKL Race Blog, Junior Blog, Masters Blog

I’ve been talking about “knees to elbow” or “toes to bar” at training some lately. Here is a video that shows how it should be done, and some variations (including a progression).

PLEASE NOTE: do not attempt the “kipping” variation.

http://youtu.be/kqOgtFcqWbE

Vermont EHSC / J2 Qualifier Info

By Adam Terko on 3 February, 2014 in BKL Race Blog, Junior Blog

I am planning to attend the EHSC/J2 qualifier races this Sunday and I can help any MNC athletes with wax support.

BELOW IS INFORMATION FROM ERIN MALLORY:

We have a link for parent volunteers to sign up for the race if they can help. I have created a morning and afternoon sign-up so someone doesn’t have to commit their whole day.
online registration officially closes on Friday February 7th, but we would appreciate people signing up as soon as possible to get a more accurate head count.
Information about the races: vteliteteam.weebly.com
SkiReg Registration link: https://www.skireg.com/Net/vermontehscj2qualifier
(I realize we have two different start times posted. We are going to try to shoot for the 10:45 and 1:45 start times for the girls)
Volunteer Sign up link: https://docs.google.com/spreadsheet/ccc?key=0AmNGapoKCg-WdHVUelF6VVJhMUtuWlZJVVllLVQtdmc&usp=sharing
Please fill you name, school and contact information.

Junior Training 2/3 – 2/16

By Adam Terko on 3 February, 2014 in Junior Blog

Tuesday = Skate with no-pole and long speeds at the Range, 4-5:30.
Wednesday = Steady-state skate ski at Sleepy, 4:00-5:30pm.
Thursday = Classic with long speeds and DP at the Range, 4:00-5:30pm.
Sunday = J2 / EHS Qualifier races at Breadloaf. Info on here. Register here.

Tentative plan for 2/10 – 2/16:

Tuesday = classic with DP and high intensity, 4:00-5:45pm.
Wednesday = Steady state skate ski @ Sleepy, 4-5:30pm.
Thursday = Recovery ski with technique at the Range, 4:00-5:30pm.
Saturday = Eastern Cup @ Waterville Valley, NH. 5-5-10-10km Freestyle, Individual.
Sunday = Eastern Cup @ Plymouth, NH. 5-5-10-15km classic, individual.

Masters This Week

By Adam Terko on 3 February, 2014 in Masters Blog, Uncategorized

Tuesday 2/4 – Classic Skiing at the range

Thursday 2/6 – Skate Skiing at the range – Random Relay Day. Anyone one that would like to participate – put your name on a slip of paper and drop in the box in the Walker Building. 2 or 3 person teams will be randomly drawn for a fun relay.

Masters at Craftsbury Marathon
Full Results posted at http://www.craftsbury.com/pdf/docs/14COCMaraRes.pdf

Kort Longenbach about 40 m from the finish at Craftsbury

Chelsea Reynolds in the 25 Km race at Craftsbury

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