Thursday Junior Training @ Mud Pond, 4-6pm
CLASSIC ROLLERSKI 🙂
Bolton Hillclimb: Saturday 10/26 at 10:45am
The event starts at 10:45am at the Waffle Shack near the Bolton base lodge.
The course is 1.4 miles up rough dirt road/trail, and gains approx 960′ vertical.
Mens record is ~14:40
WOmens record is ~22:00
Course map
Photo Roundup
Two weeks ago was an “intensity week” which included the hardest bounding workout of the year (pics below). This past week included easier training and some fun training to allow the athletes to recovery from the physical load. We did some games and relays which serve as a bit of a mental break, as well. At this time of year, rollerskiing isn’t always fun since some of them have been doing it since May or early June. We also worked a lot on no-pole skate skiing which helps with balance and improves leg strength.
Bill leads the group working on a fast-feet skate drill
Tatum and Molly working on skate body position – and trying to push harder than one another
Last Tuesday was the hardest bounding workout of the year. Everyone did between 6-10 repeats of 3-4 minutes really hard!
Greg checking his heart-rate at the end of an interval
Abby Grab working on a striding drill. Really nice ankle flex, forward body lean. Great!
Charlie Maitland out in the lead – no pole skate relays.
Friday evening clouds at MMU yesterday
Look closeley: Henry is in the air! This is a core exercise in which the athletes “hop” while holding a plank position
Bear crawl race on Thursday at Mud Pond.
Nathanael Kuzio and Peter Unger won the contest for synchronized 360’s during warmup!!
The gals trying to synchronize their 360’s
Tuesday warmup included some agility and coordination: jumping and doing a 360* turn
The whole group heading home on Tuesday out near Round Church.
Junior Training: 10/21 – 11/3
I have yet to receive any notification from the National Guard regarding usage of the Range, so we are still using alternate training venues again this week. Athletes should wear bright clothing when we rollerski on the roads. It is getting darker and colder in the evenngs, so please be prepared with proper attire!
This coming week is an INTENSITY week:
- Tuesday 10/22 = Bounding intervals at Research Forest, 4-6pm.
- Thursday 10/24 = Classic roll at TBA, 4-6pm.
- Friday 10/25 = Juniors help w/ BK practice at Mill River, approx 3:30-5:00pm.
- Saturday 10/26 = BONUS Bolton Hill Climb #2, approx 10:00-11:30am.
- Sunday 10/27 = Rollerski with Specific Strength at TBA. 9:30-11:30am.
Followed by a RECOVERY week:
- Tuesday 10/29 = Classic rollerski + Specific strength and sprints at TBA, 4-6pm.
- Thursday 10/31 = Skate rollerski + Specific Strength at TBA, 4-6pm.
- Friday 11/1 = bonus HR zone test, strength, games at Essex HS, 4-5:30pm.
- Sunday 11/3 = Skate intervals at Mud Pond, 9:30-11:30am.
US Ski Team videos/photos
Sometimes it seems like we are just “playing games” on rollerskis. I take out my sidewalk chalk and cones and the athletes do slalom or figure-8’s to work on various elements of technique and athleticism. Well, below is a picture of women on the US Ski Team from Jessie Diggins’ blog… doing some of the exact same drills we do (and including the sidewalk chalk arrows!).
US Ski Team women working on agility out in Utah. Photo (C) Tom Kelly
And this video from US Ski Team member Noah Hoffman’s blog shows a lot of speed work. One of the coolest parts of the video is Andy Newell’s move at 0:33. He is in a pack of skiers and in one super smooth and incredibly fast motion he steps out from behind and moves to the side to overtake. See it at full speed at 0:33 and slow-motion at 0:41. Newell is in full black tights and shirt.
http://www.youtube.com/watch?v=ZaI6AHXldZg#t=46
