SWIX WAX CLINIC:
There will be a wax clinic at the Ski Rack on Monday 11/26. From 6:00 – 7:30 pm. Intermediate and advanced Swix wax clinic hosted by Drew Gelinas. Floros, brushing, binders, klisters, plus Q&A at the end.
Author Archive | Adam Terko
Juniors: Sprint Test findings
Yesterday we did a “sprint test” that measured athletes’ times over a short stretch of pavement. The athletes did the test 3 times using V2, double-pole, and no-pole skate techniques. This is an idea I learned about from Rob Bradlee at CSU.
The idea is to compare data within the group and identify if certain athletes seem lacking in specific strength (upper- or lower-body) or coordination and technique. A slow double-pole time may indicate weakness in the upper-body. A (relatively) slow V2 time may indicate the athlete needs to work on coordination and technique.
This test is from a rolling start…if an athlete came into the 100m with a full head of steam, their time could be skewed significantly!
Here is the data:
Name, V2 time, Double Pole time, No Pole Skate time
Bill H, 13.5, 15.5, 17.6
Forrest, 13.0, 14.4, 14.9
Henry H, 12.2, 13.9, 15.3
Ben H, 13.5, 15.9, 14.7
Newt K, 16.0, 17.0, 18.2
Parker, 14.1, 15.9, 17.1
Emmett, 14.7, 16.0, 17.3
Sam L, 13.1, 15.4, 15.2
Nate K, 17.1, 19.7, 19.7 (J3)
Charlie, 20.3, 24.5, 20.9
Missy, 15.5, 17.7, 19.9
Cally, 17.8, 20.1, 22.0
Rachel, 18.2, 19.7, 19.9
Amy B, 17.4, 18.7, 20.4
Murray, 16.3, 18.5, 20.3
“Drive for 25” and Swix wax clinic at SkiRack
Drive for 25:
This is a fundraiser in support of the National Nordic Foundation. The NNF supports the development pipeline for nordic skiers — helping fund things like the J2 summer camps, J1 Scando Cup Trip, Junior World Championships, etc. When I led the J1 trip to Finland in 2010, the NNF gave us $20,000 of funding to defray athlete costs. Two of our MNC junior athletes were directly helped by these funds this past year (Ben Hegman and Henry Harmeyer — both as part of the J2 National Elite Group). Let’s see how much we can raise from MNC!
Swix wax clinic at Skirack:
Skirack and Swix will host an intermediate/advanced wax clinic the Monday after Thanksgiving. Drew Gelinas will be here from Swix to give a demonstration on the tips and tricks he has picked up after many years in the industry. The tentative plan is:
- 6:00 – 7:30pm
- Floro application, brush selection, binder waxes and klisters
- Opportunity to ask questions
Week Recap & Training now through Thanksgiving
This past week we had a focus on volume and continuous skiing at low- to moderate-intensity. In spite of the shortened days and the venue changes, we were able to get some quality workouts. Thanks to good attitudes from the athletes and help from several parents, we stayed safe and had fun to boot. The banner picture above shows us near the end of training last Tuesday (11/6 at 5:30pm). That is what a group of 15 hard-core rollerskiers looks like! Thank you to the following parents for helping with “chaperoning” the end of our training sessions when it has been pitch black:
- Bill Hegman (cycling in 35˚ weather!)
- Rosemary Shea-Cobb
- Pat Harmeyer
- Don Harmeyer
- Amy Kuzio
- Gary Solow
- not to mention all of the coaches: Eli Enman, Rick Costanza, Alice Nelson, Murray Banks, and Paul Allison
We still have a handful of MNC Race Suits available for sale. Contact me immediately if you’d like one.
****** Bring headlamps and taillights and any reflective stuff that you own! ******
Training 11/12 – 11/18: “Speed Week”.
- Tuesday 11/13: 4pm at Round Church. Skate + speed and power (strength).
- Thursday 11/15: 4pm at the Range (tentatively). Backup = Round Church. Classic sprint time-trial if possible.
- Sunday 11/18: 9-11am at TBD. Classic rollerski + time-trial.
Training 11/19 – 11/25: “Volume Week”. No formal training however lots of opportunities:
- Craftsbury has been making snow every time it gets cold enough. It may be worthwhile to drive up for a day even if you weren’t able to sign up for the MNC Camp with Garrott.
- Monday = Possible bonus training run.
- Thursday = GMAA Turkey Trot 5km run/race @ UVM.
- Saturday = Craftsbury season opener freestyle races.
- Wednesday – Sunday = MNC Camp @ Craftsbury with Garrott Kuzzy.
Training 11/26 – 12/2: “Recovery Week”. Monday night Swix Wax clinic at Skirack hosted by Drew Gelinas. Take 2-3 days of rest this week if you are tired from Thanksgiving Camp!
- Tuesday 11/27: 4pm at the Range. TBD. Low intensity.
- Thursday 11/29: 4pm at the Range. TBD. Low intensity.
- Sunday 12/2: 9am at TBD.
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| Warmup drills last Thursday. |
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| Dusk on the Greystone ascent. |
Greystone Double Pole Test; Training 11/5 – 11/18
This morning we did our second double-pole test of the year up Greystone Rd in Richmond. It was cold, damp, and breezy with the temp around 39˚. We last did this test in August (9th and 15th) on two days that were both beautiful, sunny, and 70-80˚. The course is a steep climb for about 600m. We do this test a few times each year to track individual progres over time. Because rollerski speeds vary so much, it isn’t useful to compare times against other athletes. This morning it was much colder than all of our previous attempts (summer and last fall), which makes getting the poles to grip a bit more difficult. Results are below.
I scheduled training for this Tuesday/Thursday at Round Church. We will do our best to mitigate the effects of darkness and get a good workout. As such, bring headlamps and taillights and any reflective stuff that you own!
Training 11/5 – 11/11: “Volume Week”. Note a longer workout on Sunday.
- Tuesday 11/6: 4pm at Round Church. Skate + specific strength
and strength test. - Thursday 11/8: 4pm at Round Church. Classic + long L3 intervals (intervals may get moved to Sunday).
- Sunday 11/11: 9-11:30am at Mud Pond (Williston). Long classic rollerski. Be prepared with food/fluids.
Training 11/12 – 11/18: “Speed Week”.
- Tuesday 11/13: 4pm at TBD. Skate + speed and power (strength).
- Thursday 11/15: 4pm at TBD. Classic sprint time-trial if possible.
- Sunday 11/18: 9-11am at TBD (possibly Bear Trap Rd in Milton). Classic rollerski + time-trial.
Greystone Double Pole Test Results, 11/4/12. Cold – 38˚.
Name, Time, (Summer 2012 and PR from Fall 2011 if applicable)
- Forrest Hamilton, 2:41 (2:41, 3:05)
- Ben Hegman, 2:52 (2:49, 3:29)
- Henry Harmeyer, 2:53 (2:51, 3:14)
- Bill Harmeyer, 3:01 (3:02, 4:25)
- Sam Longenbach, 3:07 (3:15, 3:35)
- Parker Francis, 3:17 (2:59, 3:48)
- Emmett Peterson, 3:19 (3:53)
- Nathanael Kuzio, 3:21 (3:18, 4:00)
- Ethan John, 3:28 (3:29, 4:03)
- Murray Banks, 3:48
- Melissa Manning, 3:49 *** new womens’ record (previous 3:56)
- Amy Bruce, 4:07 (4:58)
- Will Solow, 4:09 (4:35)
- Cally Braun, 4:12 (4:09)
- Rachel Slimovitch, 5:51
- Charlie Cobb, 5:51
