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Masters Training 12/8 – 12/10

By on 6 December, 2015 in Masters Blog, Masters Training Schedule

Still waiting on that elusive snow! We will still be getting after it with some dryland this week. If you are hankering for some real ski action, check out the World Cup races from this weekend on Skiing Vinnie’s Youtube channel! The women’s relay race this morning was particularly exciting-

World Cup Race Footage

Tuesday 12/8: Warmup with body position and various balance/one-foot drills followed by distance running with poles on the Range loops. Racers include natural bounding intervals into run on hills.

Thursday 12/10: Warmup with dynamic plyometrics followed by strength circuit and SkiErg practice. Racers include SkiErg testing effort for 500m! Ouch!

Take note…tomorrow is the final day for MNC Toko orders. Make sure you grab some great tools and fast wax for the season ahead with our 30% discount!

Finally, thank you to the many MNC Masters who have filled out our Masters pre-season survey for this year. If you have not done so yet, check it out HERE.

Strength circuits last week!

Strength circuits last week!

 

MNC BKL Remind App!

By on 2 December, 2015 in BKL Jackrabbits, BKL Race Blog, BKL Training Schedule, Uncategorized

Parents and athletes,

For up-to-the-minute changes and notifications, MNC will be starting to implement a tool called “Remind” this season.

This service allows teachers (or in this case coaches!) to send group messages to a class (or in this case a team!). Within our club framework, the “Remind” service will often be used for last-minute changes or updates to practice…think icy roads or changes in technique due to grooming difficulties.

Signing up is simple: you can visit THIS PAGE to see how to sign up for MNC “Remind” notifications.

If you have already signed up for one of our BKL programs, you should have just received an email detailing how to sign up directly. 

We hope this allows smoother, more direct and more hassle-free communication about practices!

 

Thanksgiving Camp Videos (updated!)

By on 29 November, 2015 in Junior Blog

The MNC Juniors just finished up a great on-snow training camp at Craftsbury. We were relegated to a .5k loop of manmade snow but we kept it interesting. We took a lot of video and I thought I’d begin to share some of that here. I say “begin” because there are about 250 individual video clips I am slowly piecing together…our library of videos on the MNC Youtube Channel is growing! Here are a few from this week:

  1. Bounding

Henry bounding in one video clip and striding again 5 minutes later! Notice the similarities and differences...how does snow change things?

Henry bounding in one video clip and striding again 5 minutes later! Notice the similarities and differences…how does snow change things?

For this session we waxed out skis, got our ski gear on, got our poles and boots ready…and then put shoes on to run to a field! We did 30 minutes of bounding and classical ski motions, and then went straight to the snow to translate the feelings of that power and glide onto the snow. We saw some interesting changes…some were more comfortable driving forward on skis since they could glide out, and some loved the instant kick of the dry ground…hmm…

2. Skating

In another session we did a long skate ski, with plenty of time spent using either no poles or one pole at a time. Great for lower body strength but also coordination and stabilization muscle work!

3. Double Poling

We have been double poling a ton this fall, and the results have been impressive. For this workout, we did a set of 1k double pole intervals. Most of the group was on what the Europeans call “shiny skis”, which are classic skis WITHOUT any kickwax applied! This means maximum speed. The added bonus was maneuvering long classic skis on icy twisty corners! Some of the athletes who hadn’t been through the rigors of our fall DP sessions had some kick to alternate each interval in order to make sure the double pole did not get tired and sloppy.

4. Classic Skiing and RACE DAY!

 

 

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