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Junior Photo Roundup!!

By on 7 July, 2014 in BKL Race Blog, Junior Blog

We are a few weeks into summer training and here is a glimpse of some of the fun things we’ve been up to:

After the App Gap Challenge, swimming in Waitsfield

After the App Gap Challenge, swimming in Waitsfield

Working on double-pole in a development in Williston

Working on double-pole in a development in Williston

After skiing up the access road we hiked to the summit! 2700' feet all in all

After skiing up the access road we hiked to the summit! 2700′ feet all in all

Chloe and Tatum working together

Chloe and Tatum working together

Charlie Cobb keeping his form together on the big Bolton ascent

Charlie Cobb keeping his form together on the big Bolton ascent

Ethan John striding up Bolton Access Road (in under 40-minues!)

Ethan John striding up Bolton Access Road (in under 40-minues!)

The "young guns" ride: Will, Kai, Ben and Greg

The “young guns” ride: Will, Kai, Ben and Greg

Kai Richter practicing an important safety skill: how to bail on rollerskis

Kai Richter practicing an important safety skill: how to bail on rollerskis

Bill and Will nearing the end of our Tuesday Night World group ride

Bill and Will nearing the end of our Tuesday Night World group ride

Creemees after a hard training session!

Creemees after a hard training session!

The girls doing some continuous bounding at the Range

The girls doing some continuous bounding at the Range

Ben C on the slip-n-slide

Ben C on the slip-n-slide

All smiles at the BBQ post-ride

All smiles at the BBQ post-ride

Slip-n-sliding at the Henry-Solow residence after our ride

Slip-n-sliding at the Henry-Solow residence after our ride

A great group of riders atop App Gap for our "Summer Kickoff Ride"

A great group of riders atop App Gap for our “Summer Kickoff Ride”

Amy Bruce running the 10km at Catamoun Fun Run

Amy Bruce running the 10km at Catamoun Fun Run

Athletes after a Tuesday night fun-run at Catamount Family Center

Athletes after a Tuesday night fun-run at Catamount Family Center

My puppy Miles helping me stretch after the Colchester 4th of July fun run

My puppy Miles helping me stretch after the Colchester 4th of July fun run

Junior Training 7/7 – 7/20

By on 7 July, 2014 in Junior Blog 
THIS WEEK

I encourage the athletes to consider a “double-session” on Tuesday of this week: train at the Range in the morning then run at Catamount in the evening. Once in a while it is a great physical and mental challenge to do 2 tough workouts in the same day, just like the US Ski Team and World Cuppers do!!

Tuesday 7/8 (AM Session): Classic skiing plus double-pole, as well as strength and continuous bounding (25/30′) at the Range. 8:30-10:30am.
Tuesday 7/8 (Evening double session?!): Catamount Tuesday night running race: 5km and 10km options this week.
Wednesday 7/9 (Bonus): Classic skiing with drills and double-poling. 9:00-10:45am at Williston Central School (across from the Police Dept). Parking is way around to the right/back of the school near the fields and bike path. We will rollerski into the nearby residential development which has nice gradual hills and low traffic for work on continuous double-pole.
Thursday 7/10 (AM Session): Skate skiiing with no-pole plus strength, plyos and legspeeds at the Range. 8:30-10:30am.
Thursday 7/10 (PM Bonus): Skate rollerski with Garrott Kuzzy at Charlotte Beach. 5:30-7:30pm.
Friday 7/11 (Bonus):  “Downtown distance run” starting at Burlington High School. ~9 mile loop will incorporate the bike path and trails in the North End of Burlington. We will swim afterwards at North Beach. 9:00 – 10:45am.
Saturday 7/12: Bolton vertical day!! Classic rollerski up the access road, then hike to the summit of the mountain (1-2 times??!!?). After the workout we can jump in the Bolton Kettles. 10:00am – 12:45pm.
Sunday 7/13: Stowe 8-miler. This is not an official training, just a heads-up that this race is happening — very competitive field and fun event in Stowe.

NEXT WEEK

Monday 7/14 (Bonus Coop Event): Adirondack hike open to all! Full-day; bring lunch and money. Details forthcoming.
Tuesday 7/15: Skate rollerski at the Range with pack skiing, speeds, relays and bounding, 8:30-10:30am.
Wednesday 7/16: Bonus training TBA dependent on interest.
Thursday 7/17: Classic rollerski at the Range with continuous skiing, strength plyos and legspeeds. 8:30-10:30am.
Thursday 7/17 (PM Bonus): GMBC bike time-trial in Jonesville. Free. First rider starts at 6:30pm. 16-mile TT. Details: http://www.thegmbc.com/timetrial/2014%20Schedule.shtml
Friday 7/18: Bonus training TBA dependent on interest.
Saturday 7/19: Rollerski @ location TBA.
Sunday 7/20 (Bonus bike ride): Lincoln Gap and App Gap loop starting/ending in Waitsfield. 40-miles total with 2 monster climbs. Stop in Bristol for creemees.

Junior Training 6/30 – 7/13

By on 28 June, 2014 in Junior Blog 
THIS WEEK

Tuesday 7/1 (AM Session) = 8:30-10:30am at the Range. Skate skiing with cornering, slalom and agility followed by 25-30′ continuous ski-bounding.
Tuesday 7/1 (Alternate option) = 11:30-1:00pm at Essex HS. Running with alternating miles approx L2/L3. Total run ~7 miles alternating approx 8:30 / 7:45 mile splits.
Wednesday 7/2 (Bonus) = Bonus session dependent on athlete interest. Location/mode of training based on who will attend. AM or PM.
Thursday 7/3 (AM Session) = 8:30-10:30am at the Range. Skate skiing with cornering, agility, no-pole and downhills followed by strength and legspeeds.
Thursday 7/3 (Alternate Session) = Central Vermont Nordic Coop: Rollerski up App Gap!! Talk with Tim about details!
Friday 7/4 = Colchester 3-mile running race out-n-back on Middle Road. Approx $5-10 entry. Informal, fun event. Wear your MNC summer training shirt!
Saturday 7/5 = [Lake Hortonia was originally scheduled but we have to delay] Tentative duathlon with a road bike ride + hike. Possibly App Gap / Long trail hike from Waitsfield.

NEXT WEEK

I encourage the athletes to consider a “double-session” on Tuesday of this week: train at the Range in the morning then run at Catamount in the evening. Once in a while it is a great physical and mental challenge to do 2 tough workouts in the same day, just like the US Ski Team and World Cuppers do!!

Tuesday 7/8 (AM Session): Classic skiing plus double-pole, as well as strength and continuous bounding (25/30′) at the Range. 8:30-10:30am.
Tuesday 7/8 (double session?!): Catamount Tuesday night running race: 5km and 10km options this week.
Wednesday 7/9 (Bonus): Training dependent on interest: location and mode of training based on who can attend. Morning session?
Thursday 7/10 (AM Session): Classic skiiing with double-pole plus strength, plyos and legspeeds at the Range.
Thursday 7/10 (PM Bonus): Skate rollerski with Garrott Kuzzy at Charlotte Beach. 5:30-7:30pm.
Friday 7/11 (Bonus): Tentative “downtown distance run” starting at Burlington High School. ~9 mile loop will incorporate the bike path and trails in the North End of Burlington.
Saturday 7/12: Bolton vertical day!! Classic rollerski up the access road, then hike to the summit of the mountain (1-2 times??!!?). After the workout we can jump in the Bolton Kettles. 10:00am – 12:45pm.

Junior Training 6/23 – 7/6

By on 23 June, 2014 in Junior Blog, Uncategorized 
THIS WEEK

Tuesday 6/24 (AM Session) = 8:30-10:30am at the Range. Skate skiing with practice working on descents including slowing, stopping, bailing, snowplowing and kamikaze. Followed by 20-30′ continuous ski-bounding.
Tuesday 6/24 (Alternate running option) = Late-morning in the Jericho-area. Running with descending mile splits L1/L2/L3.
Wednesday 6/25 (AM Bonus) = Morning bonus session for athletes that cannot attend the evening rollerski in Charlotte. Time/Location TBA. **This session is dependent on interest**
Wednesday 6/25 (PM Session) = 5:30-7:30pm at Charlotte Beach. Classic rollerskiing with Garrott Kuzzy. Focus on technique work, specific strength and speed.
Thursday 6/26 = 8:30-10:30am at the Range. Classic ski with practice working on descents as well as slowing, stopping, bailing, snowplowing and tucking, followed by strength, plyometrics and legspeeds.
Thursday 6/26 (Alternate Session) = Running with 15x 400m short intervals at ~L2 pace followed by 100m legspeeds. 11:30-1:00pm at Essex HS.
Friday 6/27 (Bonus Session) = 9:00-10:30am road bike from Mud Pond.
Saturday 6/28 = 10:00-12:30. Rollerski up Bolton access road then hike with moderate intensity.

NEXT WEEK

Tuesday 7/1 (AM Session) = 8:30-10:30am at the Range. Skate skiing with cornering, slalom and agility followed by 25-30′ continuous ski-bounding.
Tuesday 7/1 (Alternate option) = 11:30-1:00pm at Essex HS. Running with alternating miles approx L2/L3. Total run ~7 miles alternating approx 8:30 / 7:45 mile splits.
Wednesday 7/2 (Bonus) = Bonus session dependent on athlete interest. Location/mode of training based on who will attend. AM or PM.
Thursday 7/3 = 8:30-10:30am at the Range. Classic skiing with cornering, agility, “bailing” and downhills followed by strength and legspeeds.
Thursday 7/3 (Alternate Session) = Central Vermont Nordic Coop: Rollerski up App Gap!! Talk with Tim about details!
Friday 7/4 = Colchester 3-mile running race out-n-back on Middle Road. Approx $5-10 entry. Informal, fun event. Wear your MNC summer training shirt!
Saturday 7/5 = Lake Hortonia adventure day with Murray and Jane Banks. Rollerskiing, swimming, sailing and fun!!

Junior Training 6/16 – 6/29 [updated Wed 6/18]

By on 16 June, 2014 in Junior Blog 
THIS WEEK

Tuesday 6/17 (AM Session) = Intro and intermediate rollerski + bounding workout at the Range, 8:30-10:30am. Focus is on dryland technique fundamentals and balance on classic skis. Workout will also include strength and bounding intervals. Optional post-workout creemees at Jericho County Store afterwards!!
Tuesday 6/17 (PM Session) = Road bike “Tuesday Night Worlds”. This workout is for the older boys that have been attending our rides this spring — it will be a very difficult ride in a big group setting. Tentative plan is to start arrive at Dorset Park by 5:30 and begin riding at 5:45pm. This gives us a 15 minutes head-start on the group ride. We’ll join the ride whenever they catch us and try to hang with them as long as possible. Total loop ~33 miles.
Wednesday 6/18 (Bonus AM Session) = Running workout @ Catamount Family Center, 9:00-10:30am.
Thursday 6/19 (AM Session) = Intro, intermediate and advanced rollerski at the Range, 8:30-10:30am. Intro/Intermediate focus is on dryland skate technique, balance, games in the grass on rollerskis, skate technique/drills, followed by a strength workout [bring running shoes]. Advanced skiers will do a skate roll with sprints followed by running legspeeds and strength.
Thursday 6/19 (Unsupervised session) = 12x400m running on a track at approx L2 pace, followed by 10x100m legspeeds. Boys pacing ~1:40-1:45 per lap, gals pacing ~1:55-2:00 per lap.
Saturday 6/21 = Camel’s Hump hike via the Monroe Trail. Advanced athletes will do 30-60′ moderate intensity during the ascent. Hike begins at 10:00am and will conclude approximately 12:30pm.

NEXT WEEK

Tuesday 6/24 (AM Session) = 8:30-10:30am at the Range. Skate skiing with practice working on descents including slowing, stopping, bailing, snowplowing and kamikaze. Followed by 20-30′ continuous ski-bounding.
Tuesday 6/24 (Alternate running option) = Time/location TBA. Running with descending mile splits L1/L2/L3.
Wednesday 6/25 (AM Bonus) = Morning bonus session for athletes that cannot attend the evening rollerski in Charlotte. Time/Location TBA.
Wednesday 6/25 (PM Session) = 5:30-7:30pm at Charlotte Beach. Classic rollerskiing with Garrott Kuzzy. Focus on technique work, specific strength and speed.
Thursday 6/26 = 8:30-10:30am at the Range. Classic ski with practice working on descents as well as slowing, stopping, bailing, snowplowing and tucking, followed by strength, plyometrics and legspeeds.
Thursday 6/26 (Alternate Session) = Running with 15x 400m short intervals at ~L2 pace followed by 100m legspeeds. Time/location TBA.
Friday 6/27 = 9:00-10:30am road bike from Mud Pond.
Saturday 6/28 = 10:00-12:30. Rollerski up Bolton access road then hike with moderate intensity.

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