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Training 8/6 – 8/12 = recovery week!

Our current week of training (7/30 – 8/5) is focused on high-volume training to build endurance.  After a big week of training, we will follow-up with a recovery week. The recovery week allows the body to ‘absorb’ or super-compensate for the prior training load. If we keep training and training and training, eventually the body just gets tired and breaks down. But if we pair a training stimulus with a period of recovery, the body will get stronger.

Training 8/6 – 8/12:

  • Monday 8:30 – 10:30am at the Range. Classic roll with striders.
  • Wednesday 8:30 – 10:30am at the Round Church (Richmond). Classic roll with double-pole test. The double-pole test is approximately 3-7 minutes of max effort going up a big hill. It is mostly a test of specific-strength.
  • Thursday 5:00 – 7:00pm at the Range. Skate rollerski with technique work.
  • Saturday 9:00 – 11:00am at Bear Trap Road in Milton. Long classic rollerski. We’ll have a BBQ and swim afterwards!

“Save the Baby King” and more biathlon

This past Friday, Coach Erin Mallory lead a bonus workout called “Save the Baby King Adventure Race”. This workout comes from the coaches out at Sun Valley SEF. Fifteen athletes showed up to Colchester high school for an event that is part brains and part brawn! The event included building shelter, searching for food, and a tractor-tire rolling component. From the reviews I heard, everyone had a great time.

Today we were back at the Range for a skate rollerski and more shooting with Algis Shalna, John Madigon, and Lanny and Tracy Barnes. It was a hot day so everybody was happy to take a few minutes respite to shoot. Feedback from our all-star biathlon coaches was that the girls once again out-shot the boys in terms of accuracy! We must have some Annie Oakleys. Thanks to the biathlon coaches for the opportunity. Tracy and Lanny Barnes have been two of the top biathletes in the country for the past 6-8 years. They’ve both raced in World Cups, finishing as high as 15th place! So we are lucky to have that kind of exposure to high-level athletes.

Tomorrow we have another bonus training up in Jeffersonville along Route 109 and Hogback Road. One of the most important factors in ski training (as in life) is consistency. We’ve had a group of 15-20 athletes that are training 3-4 days/week this summer. Now we’re adding some bonus training and the athletes are able to get together as much as 5 days/wk. It is plain to see the forward progress of many of these athletes. While we still have road rash to clean nearly every day, the crew keeps pushing their comfort zone and improving.

On the horizon, we’ve got a big Camel’s Hump hike planned for this coming Saturday, and we are going to have a rollerski and BBQ up in Milton the following Saturday! Stay tuned for more info about the BBQ.

And now, the pictures:

Preparing to save the King

Foraging for food

Louis, Jordan and Leslie on the trails

Griffin and Ethan making shelter

Nordic ski training = the original crossFit !!

That thing looks heavy!

Ethan John assisting Charlie Cobb as he swings across the moat

Emma narrowly escapes the fire-breathing dragons

Charlie, Ethan and Tatum all smiles. Long live the baby King Arthur Flour!

The eventual winners: Sam, Liam and Sienna. Liam is heading to St. Olaf and Sienna is heading to St Lawrence this fall.

And pictures from today:

Abby Grab from the BKL showing good form!
Looking south towards Smugg’s

John and Algis give the safety instructions

Claire working on skate technique

Destyni practicing V2

Alice leads Leslie and Molly

Sienna, Emma, Amy, Autumn and Lucy

Gals get the safety briefing

No-pole skate warmup

Kayla demonstrates great progress in just 6 weeks of rollerskiing

Nathanael and Patrick goofing around, while climbing a big hill

BKL member Olivia Cuneo getting great ankle flex

Coach Paul Allison demonstrates a drill

Lanny Barnes oversees Bill Harmeyer shooting

Nice swimming hole

Will Kay working on his cornering

Awesome Striding Drill for Youngsters

Just stumbled into this… very cool!!!

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Another beautiful day in Vermont!

We had another beautiful day of training this morning in Richmond. The group rollerskied along Cochran Road, working on specific strength and double-pole. After an hour of rolling, the athletes changed into their sneakers to do some trail running along the Winooski River. Towards the end of the workout, most everyone did about 15 minutes of moderate intensity running to work on some leg speed and fitness.

This afternoon is our first “Learn to Rollerski” clinic in Jericho!

Here are some pictures from the past week. Click to enlarge!

Will Solow leading a group of boys on Cochran’s Road (6/30)

Nigel and Griffin practicing their double-pole (6/30)
Craig, Parker and Bill practicing their starts

No-pole striding last Saturday in Williston

Amy, Tatum and Anna pausing in the shade!

Rollerski sprints around the penalty loop @ The Range last Thursday

Sam and Liam sprinting.

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Burlington Marathon Skier Sightings!

It was a busy holiday weekend in Burlington! The Vermont City Marathon & relay took place on Sunday, so there were lots of festivities surrounding that event. The total participation amounts to something like 8000-9000 folks. I was lucky to take part in a 5-person relay along as the NENSA team along with Abby Weissman (NENSA), Matt Trueheart (Middlebury High School coach), Sarah Dominick (MWSC athlete/coach), and Jake Whitcomb (former Middlebury College skier). Even with a 10-15 minute snafu, we still managed 9th in our division (out of 493) with a 3:13 time!

On Monday morning we got a group of Mansfield Nordic Club athletes together for holiday training in Jericho. After some juggling and warmup, we went through our 8x 30″ legspeeds on the track. We even put a few hurdles on the track and Emma Hamilton and Anna Franceshetti showed us just how smooth it is possible to get over ’em. The boys and I were probably jumping 10″ above the hurdle, and our lack of flexibility made it look more like a bucking bronco than anything.

Henry, Ethan, Amy, Tatum, and Emma kickin’ it

We then did an intro to spenst (I’m sore) and finished with our first few minutes of rollerskiing this season. I’m keeping the focus on fun and skills, so all we did was play some games, figure-8’s, and long-glide/slalom type drills.

“Kill the Carrier”. Just kidding – “keep away”

The full list of skiers that I saw at the marathon:

  1. Callie Braun – CVU / MNC
  2. Sam Longenbach – CVU /MNC
  3. Emmett Peterson – CVU / MNC
  4. Sienna Searles – CVU / MNC / St Lawrence
  5. Anna Franceshetti CVU / MNC
  6. Sean Delaney – CVU / MNC
  7. Eli Enman – Sleepy Hollow / VTXC / MNC / CVU
  8. Sheldon Miller Craftsbury
  9. Erica Lustgarten – mother of Midd / St Lawrence
  10. Kort Longenbach – father of CVU / MNC
  11. Jared Supple – Colby
  12. Liz Hollenbach – NWVT
  13. Eric Barker – Coach @ MMUHS
  14. Will Sweetser – MaineWSC
  15. Sarah Waterman – Coach @ MMUHS
  16. Paul Allison – MNC Coach (2:36!!!)

…I’m sure there were lots more!

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