Your Masters Workout of the Week (7/6)

This week’s Masters workout is another nod to the NENSA virtual programming that has been happening this spring and summer. However, this one has a unique MNC connection as this event was founded and is spearheaded by MNC alum Jenny Wilbraham. See below:

The challenge for this Masters Workout of the Week is to complete a workout that is 1 hour, 11 minutes and 19 seconds. You could train for longer than that (OR do the full 71.19km!) but for this week the suggestion is to take on the 71-minute option.

For some of us, this isn’t a terribly long time to be training. For others of us, this is a serious undertaking.

The extra credit part of this Workout of the Week? If you are someone who often trains for this amount of time, try completing this challenge in a mode you aren’t as familiar with or something you’d like to get better at.

For example, if you haven’t ever rollerskied for more than an hour, use this as your motivation to push it a bit more. If you are always mountain biking and your running shoes are getting buried under the floormat, dust them off and hit the trails without wheels. If an hour and 11 minutes seems too simple, you might find taking on a different activity can make all the difference.

YOU CAN REGISTER/CONTRIBUTE TO THIS EVENT HERE

Post-Grad Skiing

Note: this info can be permanently found under the “Member Info” drop-down menu at the top of the MNC homepage

With COVID-19 tearing up the “norm” of the upcoming college season, many of our graduating athletes are considering taking gap or “post-grad” (PG) year with other clubs and teams. In fact, some of our current college athletes are facing a school semester that may never start in 2020, and are also looking into some non-college options for the coming ski season.

This phenomenon isn’t new, with programs near and far offering PG years in some capacity or another. Some of these (such as Sun Valley, Sugar Bowl Academy, Bridger Ski Foundation, or GMVS) are institutions with a complete PG system including lodging options, potential coursework, and a structured living situation. Other skiers choose to do a PG year with other clubs that offer training and racing support just like MNC, in a weekly structure with athletes handling their own lodging, meals, transportation, etc.

Below are some of the most well-known and easy-to-learn-about PG programs in the US, with links to various website and, if applicable, some takeaways and notes from current and former MNC athletes who current have/have had involvement.

Sun Valley Ski Education Foundation (Sun Valley, ID)

Sun Valley is a resort town with a wealth of resources for skiers including bike paths, great mountain trails, a rollerski treadmill, and a gym specific to the program. Some current/former MNC athletes include Will Solow (PG ’18/’19) and Magda Lelito (PG ’20/’21).

Bridger Ski Foundation (Bozeman, MT)

The central club in a recent massive surge of college skiers in the area, BSF is led by Andy Newell (jointly with Nordic Team Solution) and is a big presence in Bozeman in terms of Nordic training, events, grooming, and racing. Some current BSF/NTS athletes with MNC connections include Greg Burt (Summer Collegiate ’19, ’20) and Conor Munns (Summer Collegiate ’19, ’20).

Montana Endurance Academy (Bozeman, MT)

As noted above, Bozeman is blossoming with Nordic options. MEA has both a summer collegiate option as well as a more traditional PG offering. Meredith Stetter (Summer ’20) is a part of this program along with several of her college teammates from Bowdoin.

New York Ski Education Foundation/NYSEF (Lake Placid, NY)

Across the lake is a long-standing Nordic program that is also offering post-grad opportunities for athletes. NYSEF has awesome access to a rollerski loop, the Olympic Training Center, and the great ADK mountains.

Sugar Bowl Academy (Truckee, CA)

On the opposite coach from us is SBA, one of the few “ski schools” outside the east.

Green Mountain Valley School (Waitsfield, VT)

A bit closer to home here! Many of us know GMVS skiers and coaches, and our athletes often train and compete year-round with GMVS athletes. For an option that doesn’t involve moving across the country, this is certainly an option to check out along with SMS (below).

Stratton Mountain School (Stratton, VT)

Again a program many of us are familiar with. Without jumping across the USA, you could dip down to southern VT for a different experience and familiar racing within the NENSA framework and beyond.

Strong Nordic programs and clubs that offer summer and year-round training (though not necessarily a dedicated “PG” program):

Auburn Ski Club (Soda Springs, CA)

Loppet Nordic Racing (Minneapolis, MN)

Endurance United (Minneapolis, MN)

 

 

 

 

Masters Workout of the Week 6/29

Calling all MNC Masters! We are pulling another workout from the REG (Regional Elite Group) camp and US Ski Team testing criteria…but don’t be intimidated by these organizations and names! This is the Canadian Strength Test, an endeavor which is humbling for even the most athletic and surly Junior racer who has been hitting the gym all year.

Masters really need to focus on some strength training, both for injury-prevention as well as power and stability in ski technique. While most fear strength because it could LEAD to injury, the opposite is often the case if the strength is carried out correctly. Take note that some of the exercises in this test are dated, therefore we take the info from the test to identify weak areas and then use more modern exercises as corrective measures.

This test only takes 10 minutes, AND you can choose to omit parts of it should you choose. The test should begin with a good 15-minute (or longer) warmup of jogging or biking, followed by some dynamic stretches and movements of both upper and lower body. Easy suggestions are jumping-jacks, inchworm-style walkouts, and other track-and-field-based mobility exercises.

The test itself? Colin Rodgers demonstrates below in a video. The general layout:

-1 minute on/1 minute rest

-As many *clean* reps of each exercise that you can do

-Multiply your pull-ups by 3, and add your other scores together

Interested in giving it a go? Contact Coach Adam to take advantage of the MNC Center of Excellence (aka Adam’s backyard gym where the Juniors did the test). The MNC Center of Excellence features a totally partner-free system with weighted sit-up station to avoid another person having to hold feet. It features a free-standing pullup bar, a 16″ regulation box, and all the fresh air an outdoor gym needs!

Coach Adam will be in quarantine starting Thursday afternoon (following a COVID-test a pre-Mountain Camp) but MNC members should feel free to contact and stop by to use the equipment: it will be kept outside and in ready-to-go status along with a cleaning solvent…just bring a rag to wipe down the gear with once your test is over!

Alternatively, feel free to omit certain exercises, and then keep track of how you may improve on specific ones!

What we don’t recommend outside the test are elbows-out pushups (we prefer tricep pushups, displayed in this video at 1:57) and full sit-ups (we prefer planks and core that keeps the spine off the ground).

A trip to “The Center of the Gravel Universe”

 

This summer MNC Masters have been running and cycling at varying locations in the area.   It is actually amazing the miles of trails and gravel roads we have at our disposal.  This week we were  treated to an especially fantastic gravel bike ride starting from the Middlesex park’n ride.  With pre-mapped S (20Mi) , M (33 mi.)  & XL (54 mi.) routes designed by Sarah K.  All told 14 riders set out choosing amongst the three route options and many opting to go all in for the XL 54 Mi & >5,000 ft of climbing.   Regardless of route, all the riders we treated with some spectacular gravel roads and terrain in the area.  Of course, there was the obligatory stop at Red Hen for well deserved after ride reward.

P.S.  The entire group easily checked the box for Coach Adams “over distance” challenge.

 

This coming Sunday, Tom and Shiela will be hosting the ride in another new location starting in Charlotte. Also, don’t forget to check the Masters Training doc for all the roller skiing, running and cycling this coming week.

 

First Week of Summer VLOG

The first week of summer training has come and gone. It was quite busy, as “Virtual REG Week” brought us the chance to jump in several tests and challenges (linked below).

MNC 3km Run Test

MNC Canadian Strength Test

With 40 young skiers of all levels, the summer program really shows the impact MNC can have on our local ski culture and community. It is a big task to work with skiers who have never been on rollerskis all the way to D1 collegiate skiing athletes, but a good reminder that even the speediest racers among us started out rollerskiing in parking lots, and had plenty of broken poles and scraped knees before taking the next strides in our ski careers.

The vlog world has a new fire lit under it from MNC alum and SMS T2 racer Bill Harmeyer…but you may not know that our “Pugcast” vlogs were pretty famous all the way back in 2018…

Anyway, the VLOG IS BACK for at least one week, as we delve into what the first week of summer entailed!

We also have some additional video content from Friday’s classic intervals for those interested!

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