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Skiing “home” from NY

Last year I took a day in the fall to do a scenic drive around northern New York. Armed with a coffee and apple fritter from Stewart’s (opinion: Stewart’s makes great apple fritters, but not the greatest coffee) I spent a few hours zig-zagging through towns you likely have never heard of…Lewis, Reber, Boquet…with a phone map on the dash, a notepad in hand, and an eye for wider road shoulders and safe downhills, I created a route that would take us from Elizabethtown all the way to the Essex/Charlotte ferry.

When we held our fall training camp in Lake Placid a few weeks later, the final workout was to ski all the way home from camp. It was a success with beautiful weather, amazing new roads to see after so many trips to Cochrans and the Range, and a fun challenge to conquer.

It was a memorable enough endeavor that the consensus was that this ski should be an annual event, even if we aren’t at a camp in the area.

Although the weather and foliage hasn’t been as epic this fall, we nonetheless got up early on Sunday and drove over to Elizabethtown. One thing about an long early drive: when you’re skiing all the way back to Vermont, it makes the return trip in the van a lot shorter (well, if you’re an athlete doing the skiing, that is!).

We experienced chilly temps, with some donning long spandex for the first time this year. But we met some new fans, including a friendly resident of Hyde Road near Lewis, who came out to say hello and tell us her son was an XC runner at Bates. She was therefore somewhat familiar with rollerskiers, which was not what we expected for the area! She was even kind enough to offer us hot coffee or water, which we politely declined and continued on our way.

Starting off fairly bundled-up with temps around 40F. This is the climb up from Elizabethtown to Lewis, NY

We gradually made our way down from the hill High Peaks region and into the west side of the Champlain Valley, where we saw some of my favorite houses and spots ever on Leaning Road near Wadhams. The temps were now comfortable, and the kilometers were ticking by.

“Leaning Road” in Wadhams, an area full of beautiful colonial-era farms and houses

Emily and Virginia cruising along! The foliage was still hanging on nicely in spots

After crossing Rt22 at the Whallonsburg Grange, we approached what is possibly one of the most scenic roads in the valley. Whallons Bay road steadily climbs out of town, and enters rolling fields for a few miles as it crests and then trends downward to the shores of Lake Champlain. If you’re heading east, you ski into sight of the Green Mountains and the lake. Behind you, the Adirondacks ride majestically in the distance. You can’t beat it!

Now THAT is a view for your workout! You just have to remember to turn around if you’re the one skiing!

The squad taking their “album cover” photo upon a farm fence

From Whallonsburg it’s all flat and downhill to the Essex Ferry. We timed it perfectly…or, almost perfectly. But the kiosk attendant was nice enough to hold the boat for us as they were JUST getting ready to shove-off. We enjoyed the 25 minute break across a smooth ride.

We made it into Charlotte in the early afternoon, but our ski wasn’t over just yet. From the eastern shore of the lake everyone popped their rollerskis back on and began climbing out of the Champlain Valley from the Vermont side, heading up Church Hill in Charlotte and toward the foothills of the Green Mountains. We then turned north and made it to the Linseisen home in Shelburne where we were greeted by hot cider, baked goodies, and other snacks! What a great day!

Climbing east from Charlotte, with the Adirondacks (where we started) getting ever-more-distant in the background!

The full route: what a day!

National Recognition for Virginia and Ava!

We’re ramping-up to the ’23/’24 season, but many of our skiers have actually been hard at work for months on end. Two MNC skiers are actually members of the National Teams for skiing and biathlon, respectively. 

Ava officially announced as US Ski Team member

While she was announced as a nominee for the US Ski Team this spring, it wasn’t until last week that Ava was formally announced as a member of the team. You can read the press release here.

After a record-breaking career as an MNC Junior, Ava had a breakout freshman year at Dartmouth before returning to MNC to train with our MNCU collegiate group this summer. Ava is spending her fall semester training with some pretty quick skiers (such as Jessie Diggins and Julia Kern) at SMS T2.

Suffice to say, Ava has surrounded herself with strong skiers and different experiences that will no doubt help her continue to make new strides going forward!

Ava in the sprint qualifier at Junior Worlds, photo courtesy of Steve Fuller and FlyingPointRoad

Virginia wins US Biathlon’s Youth Athlete of the Year award

After a breakout season in biathlon, in which she not only earned a spot on the Junior Worlds team but also earned the top Youth finish of those championships (16th), Virginia was named to US Biathlon Association’s Junior National Team.

Virginia competing at Junior/Youth World Championships in Kazakhstan

At the recent National Team training camp/trials races, Virginia was honored as Youth Athlete of the Year alongside Thor Sheppard. You can check out the press release for this award here.

Toko (and Swix!) Team Order Forms: due Nov 5

We are grateful once again for our awesome partnership with Toko wax and tools. Toko helps provide our club and members with all sorts of great Nordic products, from gloves and hats to wax and irons.

Each year, we receive two special order forms for Toko products: one for gloves/softgoods and one for wax/hardgoods.

  • Our members receive 30% everything through Toko, and 25% off Swix, on the order forms below.
  • The form is filled out by interested members and brought to Skirack.
  • Skirack fills the order and calls/emails when the order is in.

This is a once-per-year opportunity, so please consider what you’d like for the entirety of the 2023/2024 ski season!

ORDERS ARE DUE TO SKIRACK BY NOVEMBER 5TH, 2023

Click below to download the forms:

Toko wax and tools

Toko softgoods

Swix order form

What does MNC recommend?

First off, feel free to visit www.tokous.com for more product details. We receive a lot of club support from Toko (in addition to this order form) so we encourage our members to purchase from Toko whenever possible!

For wax and tools, a complete set of the standard grip waxes (base, blue, red, yellow) will serve you well. We often train on warmer waxes like Toko Red and Toko Yellow given our regional trends. These waxes are sold in a kit which includes a scraper and a cork, which is very convenient.

A cork is necessary for kickwaxing, and a synthetic cork is recommended.

We also use a lot of klister in New England…Toko makes a base, blue, red (universal), and yellow klister. One of each is recommended, but you can also pick up handy spray versions of these waxes.

For glide wax, sprays can be very easy…apply, let them dry, and brush to polish…you’re done! These waxes come in three different colors based on temp and snowtype…and like the gripwax, they are also available in a kit.

You’ll notice that the kit still contains a block of Toko Base Performance Blue. This is because after a few spray waxings, it is important to treat your bases with a “traditional” hot wax job. Think of spray waxes like drinking, and hot waxes like eating…you can go for a while just on hydration, but sooner or later your ski bases will need to eat!

Glide waxing with a traditional paraffin block requires an iron, a scraper, and a stiff brush. Toko sells all of these at various price points. It is highly recommended that you wax with a dedicated ski waxing iron (not your clothes iron) for good temperature control and heat distribution.

What about gloves? 

We’ve tried all of the Toko gloves, and they offer a great system. Which is best?

If you had to get one pair, the Toko Thermo Plus offers good insulation and warmth without compromising grip characteristics. A slightly lighter version, the Toko Thermo Race, also provides some good wind blocking with less overall bunk.

For cold hands, the Toasty Thermo Mitten is the warmest nordic ski glove/mitten product that we have ever experienced!

For those that prefer the ultimate in ski pole feel and light weight, the Toko Profi is a favorite among racers.

Nico with the Toko Profi glove

 

Fall colors clinging-on

We’ve had our first taste of the brutality of fall over the weekend, where bright colorful leaves are swept off the trees with a biting wind and stinging rain. T-shirts are replaced with jackets, and gloves become more necessary for rollerski sessions.

 

But for the majority of this last week, the sun was out and things were downright hot. With three planned intensity sessions this week (classic speeds, L3 skating, L4 bounding) we had a lot to balance.

I may write more deeply on this in another post, but one goal this fall has been to fuel ourselves really well before/during/after practice, especially on weekdays. Training is physiologically most difficult at 4pm. It’s long after lunch, and the hours are approaching dinner…add the emotional downturn of post-school energy and focus, and you have all the pieces in place for a difficult slog throuhg training.

Before practice, I have been setting up a “fuel pitstop” with some suggested before/during/after snacks and drinks. It is most easy to neglect the before and during sections I’ve noticed. Everyone is pretty aware of the need for a snack after practice, and usually most go home and have dinner within a reasonable timeframe. But I’ve definitely noticed the uptick in mood, performance, and focus when a skier can start each training session with a handful of Teddy Grahams, a bag pretzels and Nutella, or a package of crackers and peanut butter.

We also tended to always bring water belts each day, set them down at the start of practice, and forget them until the end. We’ve tried to now have scheduled pitstops between interval sets, or at a designated time during the workout, to consume electrolytes and sugars like Skratch, Gatorade, gummies, or fruit snacks. Again, the differences are noticeable to me, a coach watching from the outside of it all.

For anyone looking for suggestions, here’s what we’ve been going with…

Before

Easy-to-digest carbs , low fiber, easy-to-grab, sits well in stomach.

MNC station: Teddy Grahams, pretzels/GF pretzels with optional Nutella, peanut butter cracker packs

During

Sugars and salts, taken with water (either solids with regular water, or specific electrolyte/carb beverage)

MNC station: Skratch, Gatorade powder, fruit snacks, gummy candy, banana

After

Carbs and protein, easy-to-consume

MNC station: Chocolate milk, with optional protein powder! A good option would also be to add to this with more carbohydrate like crackers, pretzels, or Grahams from the “before” station

Note: many of these suggestions come from the book Roar, by Stacy Sims

We also tended to always bring water belts each day, set them down at the start of practice, and forget them until the end. We’ve tried to now have pitstops between interval sets, or at a designated time during the workout, to consume electrolytes and sugars like Skratch, Gatorade, gummies, or fruit snacks. Again, the differences are noticeable to me, a coach watching from the outside of it all.

So if the goal of all this fueling is to improve our focus, function, and readiness for workouts, how have they been going? Very well!

Nico getting ready to launch into a 5km interval

Gillian putting in the work on a super solid day

We always look forward to the “5k Project” workout, involving multiple intervals of 5 kilometers. This isn’t to be done at a race pace, but rather a controlled effort to work on pacing, focus, technique, and aerobic efficiency. The more we do this workout, the better we get at dialing-in the correct effort level.

Some of the team running XC this fall were present for this session midweek, and they skied an amazing workout…a reminder that there are many ways to go about preparing for the ski season. You don’t have to be at every ski session, and you don’t have to be at every running practice…you can strike a balance if you’re willing to compromise a bit in different scenarios!

Astrid dabbles in at least 4 sports in the fall (XC, soccer, biathlon, skiing) and was able to join us for our easy distance ski this Sunday

Honey Hollow bounding; a hallmark of fall training

Support the VT U16 and EHS teams (and win season passes!)

The U16 Festival and Eastern High School Championships are a highlight of the season for many skiers. These events are competitive, fun, memorable, and pivotal to the development of skiers in our region.

As with many things these days, costs for these trips are escalating. In an effort to cover more of the line items like lodging, bus transport, and team entry fees (while keeping the costs for each trip as close to past years as possible) the Vermont Nordic Ski Team is having a fundraising raffle!

Through the link below, you can make donations to the teams/trips and be entered to win season passes to awesome Nordic areas like Sleepy Hollow, Craftsbury, Wild Wings, Rikert, Kingdom Trails, and Woodstock Nordic Center. Check it out, and help support the future of skiing in Vermont and New England!

VT Nordic Team Raffle/Fundraiser

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