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US Ski Team videos/photos

By on 19 October, 2013 in BKL Race Blog, Coaches’ Education, Junior Blog

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

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

MNC Begins BK Fall Friday Ski Practices

By on 18 October, 2013 in BKL Race Blog

On a blustery fall day MNC kicked off the first BK Fall Friday dryland ski practice of the season at Mills Riverside Park in Underhill. We are very happy to welcome some new faces to the club and look forward to a great winter skiing together.  Today kids, coaches and some parents  participated in activities that were not only fun but also develop fast feet, balance and coordination to help us become better skiers.  See you Next Friday!!

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The Name Game

 

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Ali, Sammie, and Carl on the slack line

 

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How far can you leap?

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Justin showing us how to balance!

Masters Training 10/16 – 10/26

By on 16 October, 2013 in Masters Blog

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Masters Training 10/16 – 10/26

  • 10/20  – 9 AM Mud Pond Williston, Rollerski and Trail Run
  • 10/22 – 5:30 Dryland at Mills Riverside Park, Underhill
  • 10/26 – 9 AM Uphill Run Time Trial with JRS, Bolton

Junior Training: 10/14 – 10/27

By on 11 October, 2013 in Junior Blog

This coming week is a RECOVERY week:

  • Tuesday 10/15 = Skate rollerski + strength at Round Church, 4-6pm.
  • Thursday 10/17 = Classic rollerski + Specific Strength at Mud Pond, 4-6pm.
  • Friday 10/18 = Run w HR zone analysis, agility and strength @ TBA. 4-5:30pm.
  • Sunday 10/20 = Classic with specific strength at Mud Pond, 9:30-11:30am.
  • Sunday 10/20 = Fischer Fit Night at Skirack, 3-7pm.

Followed by another INTENSITY week:

  • Tuesday 10/22 = Bounding intervals at Research Forest, 4-6pm.
  • Thursday 10/24 = Classic roll with double-pole relays at TBA, 4-6pm.
  • Friday 10/25 = Juniors help with 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 = Classic ski with Specific Strength at TBA. 9:30-11:30am.

Sunday Interval Workout (on your own)

By on 11 October, 2013 in Junior Blog

This weekend is a break from our regular routine. Athletes can sleep in and do the workout whenever they want! Hopefully this is a nice mental change at the end of a hard week of training.

Start with an easy warmup followed by our dynamic warmup exercises.

J1/OJ Boys: 4-6 sets of (1000m / 300m) repeats. Take approx 3-4 minutes recovery after the 1200s, and approx 1-2 minutes recovery after the 400s.

Girls and J2 Boys: 4-6 sets of (800m / 200m) repeats. Take approx 2-3 minutes recovery after the 800s, and approx 1 – 1.5 minutes recovery after the 200s.

To calculate your goal paces:

Start with a recent 5km race time and convert it to seconds.

  • Example = 18:27 time for a 5km = (18 * 60) + 27 = 1107 seconds.

Then multiply that number by the following decimals to get your paces:

  • 1000m = 0.2
  • 300m = 0.054
  • 800m = 0.15
  • 200m = 0.034

So, for the above time of 18:27 or 1107 seconds, goal paces would be:

  • (1107 * 0.2) = 221.4 seconds = 3:41
  • (1107 * 0.054) = 59.8 seconds
  • (1107 * 0.15) = 166.1 seconds = 2:46
  • (1107 * 0.034) = 37.6 seconds
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