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Call for rollerskis!

By on 5 May, 2015 in BKL Jackrabbits, BKL Race Blog, Coaches’ Education, Equipment Swap, Junior Blog, Masters Blog, Uncategorized

russiaroller

All,

The warm spring weather is here and we are gearing up for another great season of rollerskiing. Some love it, some hate it, but everyone agrees that it is a darn good way to ski your best come winter!

There are a number of skis that were rented last summer, many of which are still floating around the MNC community. Before our summer training programs start we’d like to get a handle on all of the pairs in order to take inventory and possibly make some improvements (new wheels where needed, for example).

If you have a pair of MNC rollerskis in your garage, closet, wax room or car, please contact coach Adam to work out a time/place to meet and return them for inventory.

Even better, if you have a pair (or even spare parts) that you would like to donate to the club, please also let me know!

adamRterko@gmail.com

Thanks…we will be hitting the pavement soon!

 

Kicking off the new training year

By on 2 May, 2015 in Junior Blog

This week included May 1, about as official as you can get with the start of a new training year in the ski world. The weather has cooperated nicely and it seems like Vermont is drying out from another mud season, though there is still snow on the higher peaks and at the ski areas!

For the upcoming week, practice will take another step forward in terms of total time commitment and duration of activities. We’ve been getting a good amount of running in, and will look to build on that throughout the summer. We will be adding more and more to strength activities, and with trails drying out for mountain biking there is a lot of pressure to shred some dirt.

Somewhere along there in May usually comes the first trips on those little silly-looking 2-wheeled devices known as rollerskis. While the crew was finishing up some circuits a few days ago, the dynamic CVU and MNC duo of Rachel S and Charlie M were spotted rollerskiing around the bike path…more power to them! I will be adding in the first skis of the season as optional practices for experienced members starting the week of the 18th…sharpen those tips!

Connor and Amy monitor the lake temps after a 1.5hr run around Burlington with Coach Adam and Coach Tim

Connor and Amy monitor the lake temps after a 1.5hr run around Burlington with Coach Adam and Coach Tim

Training this week? Check out the Google Doc (click for link) for updates and info on locations and sessions.

Training plan info:

Week: 6 (5/4 – 5/10)

Type: Easy

Phase: Base Build

Focus (as group and as individuals): Increase duration of endurance activities (running, biking, hiking, etc) and progress to more involved strength training. Take advantage of the nice weather to get out for some longer runs (1hr +) if you have been running consistently and feeling good with our 45-minute runs so far. 

Training 4/27 – 5/3 and Photo Recap

By on 26 April, 2015 in Junior Blog

As always, check the Google Doc for updated training schedules. This week:

Week type: Easy/Transition

Suggested additional workouts: Shorter runs (35-45 minutes, easy pace), general strength and core (pushups, dips, planks, etc), general fitness through HS spring sports

Spring report/photos from the past few weeks

Despite some lingering winter weather, we’ve had a great start to some low-key spring training!

Ski training is an endless cycle of preparation: spring gets the body ready for the tough workouts of summer. Big summer sessions get you ready for the intensity of fall. The intensity of fall gives you speed for the winter, and by the time the next spring rolls around you are already focused on the coming winter.

Sometimes it is REALLY easy to think about next winter, especially when you are still skiing! Kai and Will get some nordic action in skiing up the alpine slopes of Bolton last weekend

Sometimes it is REALLY easy to think about next winter, especially when you are still skiing! Kai and Will get some nordic action in skiing up the alpine slopes of Bolton last weekend

Our spring sessions have been about introducing regularity into the training schedule…running for more than a jog down the road, lifting and throwing objects heavier than a backpack, and adding more coordination and balance than a sprint to the bus in the morning…with a healthy mix of soccer games and playground antics, of course.

Here’s a few photos of the action:

A full week later (Apr 25) and there was still about 2 ft of snow on top of Camels Hump. For our trip there yesterday Greg and Aidan (pictured) hiked all the way to the summit with sleds and took the fast route back down

A full week later (Apr 25) and there was still about 2 ft of snow on top of Camels Hump. For our trip there yesterday Greg and Aidan (pictured) hiked all the way to the summit with sleds and took the fast route back down to some pizza at Papa McKees

Back on the lower slopes in the valley, we did some really basic repeats up Honey Hollow road...some cones to run between with poles to make it feel more like the real thing...don't worry, no ski bounding yet!

Earlier in the week and back down on the lower slopes in the valley, we did some really basic repeats up Honey Hollow road…some cones to run between and with poles added to make it feel more like the real thing…don’t worry, no ski bounding yet!

From the classic (literally; there was no skating yet) 1975 ski manual 'Caldwell on Competitive Cross Country Skiing': "...over-all, coordinated strength training, which fosters the ability to use muscle groups from various parts of your body in harmonious effort...really separates the sheep from the goats" (p. 86)

From the classic (literally; there was no skating yet) 1975 ski manual Caldwell on Competitive Cross Country Skiing: “…over-all, coordinated strength training, which fosters the ability to use muscle groups from various parts of your body in harmonious effort…really separates the sheep from the goats” (p. 86)

Junior Spring Training 4/21 – 4/25

By on 20 April, 2015 in Junior Blog, Juniors Training Schedule

—Note: Please reference the Junior Team Google Doc for the most up-to-date notes on weekly training—

—Note: Tues/Thurs training this week will be at 9AM due to Spring Break for area schools—

We were fortunate enough to have excellent weather for all sessions during our first week of Junior training! We got in a nice trail run at Mud Pond on Tuesday, followed-up by some soccer and pushups. On Thursday we ran a bit more and worked on foot drills before tackling an agility course at WCS, and on Saturday the hills behind Cochran’s were explored before some snow-sliding on the slopes and strength in Richmond. For a special Sunday session, a few of us got to tackle Bolton Valley on the Nordic boards as we skate skied UP to the top of the mountain (with the thrills of the trip down on the skinny skis too, of course)!

Kai and Will skating UP the DOWNHILL area at Bolton on Sunday

Kai and Will skating UP the DOWNHILL area at Bolton on Sunday (ignore the incorrect date on the camera, this was April 19th!)

Junior training this week will continue to be on foot for the most part as we continue to build some basic running comfort, general strength work and fun challenges.

Week type: Easy/Transition

Suggested additional workouts: Shorter runs (35-45 minutes, easy pace), general strength and core (pushups, dips, planks, etc), general fitness through HS spring sports

Tuesday 4/21 9AM-1030AM: Running with some basic and non-timed intervals at Honey Hollow Rd. Part paved road/part dirt road running. Expect to get a bit muddy given the road and the forecast. If you have them accessible, please BRING SHORTER/BOUNDING POLES for this session. Meet at the small gravel lot at the Jonesville bridge (intersection of Cochran Road and Rt 2): MAP 

Thursday 4/23 9AM-10AM: Running warm-up and foot drills followed by some general strength with a variety of tools: MedBalls, TRX, Ab-Wheel and more…if you have a favorite training gadget bring it along! Meet at Essex High School track: MAP

Saturday 4/25 10AM-1PM: Hike up Camel’s Hump via the Burrow’s Trail. Parents, Masters and BKL kids up for the journey are welcome to join! Meet at Brewster Pierce school parking lot at 10AM. We will carpool up to the mountain lot if necessary in order to make sure there is parking space at the trailhead. Planning to grab a pizza or two (depending on #s) afterward in Richmond. MAP

Junior Spring Training 4/14 – 4/19

By on 13 April, 2015 in Junior Blog, Juniors Training Schedule

Week 1 and the weather looks to be cooperating so far! Mostly running activities this week as we ease back into structured training.

Note: please always check the MNC Junior GOOGLE DOC for the most up-do-date training schedule. Remember to bring a change of shirt, a snack and water to each session…bonus points for anyone biking or running to and/or from training if it is near their hometown!

  • Tuesday: MUD-FEST run at the Mud Pond trails in Williston. Introductions, quick meeting and a run in the woods on some local singletrack. Wear trail shoes if you have them, and be ready to get dirty!

Meet at 4pm the small parking area on Mud Pond Rd (MAP)

  • Thursday: Running drills and dynamic movement games followed by some fun low-key strength exercises at Williston Central School.

Meet at 4pm in the small parking lot across from the Federated Church (MAP)

  • Friday (bonus option): Road biking in Shelburne/Charlotte. Easy-paced ride on flatter terrain, from the center of Shelburne down Mt. Philo road, down into Charlotte and along the lake before circling back to Shelburne. Approx. 15 miles.

Meet at 4pm in the parking lot of the Shelburne United Methodist Church (MAP)

  • Saturday: Running warm-up and a game of soccer, followed by strength circuit workout in Richmond.

Meet at 10am at the Round Church parking lot in Richmond (MAP)

  • Sunday (bonus option): Spring skiing? If Craftsbury is still grooming I (Adam) might make a trip up on Sunday, and if any athletes are interested in getting some late-season on-snow time I’d be happy to ski with them (note that you would still need to purchase a trail pass) Check the Google Doc above for this potential as the week progresses.
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