Archive | Masters Blog

MNC BK and Masters 2/9 – 2/15 + Pics

By Adam Terko on 9 February, 2014 in BKL Jackrabbits, BKL Race Blog, Masters Blog

BK and Masters Skiing

Tuesday 2/11 – Classic Skiing at the range. BK Racing Team will simulate classic sprint racing. Jackrabbits will practice fast downhills. Masters will have three groups to focus on specific needs at each level. All skiers – please take a few minutes to prep skis before practice. Clean off old waxes and apply 3-4 layers of TOKO Blue or SWIX Blue (VR 30 or 40). Please check in at the Walker Building upon arrival if you need help with kick wax.

Thursday 2/13 – Skate Skiing – BK Racing Technique focus – fast downhills. Jackrabbits – dog sled pull! Masters – downhill technique, cornering and interval workout for the fast group.

Friday 2/14 – STOWE DERBY RECON – BK AND MASTERS -If you can skip a day of school/work we can ski the Stowe Derby Course!! We will need to be at the lift by 1:30PM. If you can go please email Coach Rick. Click the link below for a pdf with the details
recon_2014

Saturday 2/15 – BK Race at Morrisville – We encourage all MNC kids to come to this one. Info at https://www.nensa.net/calendar/index.html?id=1579 Registration 9-10:30. Races start at 11:00. Skate technique.

EQUIPMENT CHECK – Classic Poles should be up to the top of the shoulder and skate poles should be up to the mouth when you are in your boots and on skis. For kids it is not a bad idea to buy slightly larger poles at the beginning of the season to account for those growth spurts.

Pics from the past week: BK skiers racing up as J2’s in the Eastern Cup and Biathlon day with BK.

Baxter Bishop

Conor Muns

Conor Muns

Conor Muns

Greg Burt with Forest Hamilton on deck

Greg Burt

Justin Schaaf with Coach Algis Shalna

Algis Shalna teaching Charles Martel

Marika Massey-Bierman showing good prone position

Olympic Biathlete and Head Groomer at the Range Dan Westover teaches his son Josh

Kai Richter

Kai Richter

Great skate picture – full leg extension

By Adam Terko on 5 February, 2014 in BKL Race Blog, Coaches’ Education, Junior Blog, Masters Blog

CHeck out the picture below from a recent WOrld Cup sprint race. You’ve got 3 of the best sprinters in the world from 3 different countries all frozen in nearly the exact same pose. Far left (black/yellow) is Denise Herrmann off Germany, in the center (#23 in redwhite/blue) is Marit Bjorgen of Norway, and far right in the black is Kikkan Randall of the good ‘ole USofA.

Note just how far they’ve extended the leg they are pushing off of (their right leg [to our left in the picture]). Their foot is waaaaayyy outside of their hips. You gotta push off and extend to fully employ your gluteus maximus.

Norway's Marit Bjørgen powers to the finish while trying to hold off Germany's Denise Herrmann (l) and two Norwegian teammates, Ingvild Flugstad Østberg (1) and Maiken Caspersen Falla (14). Bjørgen ended up winning by 0.43 seconds, Herrmann was second, Østberg third, and Falla fourth. American Kikkan Randall (r) placed fifth and Slovenia's Katja Visnar (2) took sixth. (Photo: Fischer/NordicFocus) Photo: Fischer/Nordic Focus

Excellent Core Strength exercise

By Adam Terko on 5 February, 2014 in BKL Race Blog, Junior Blog, Masters Blog

I’ve been talking about “knees to elbow” or “toes to bar” at training some lately. Here is a video that shows how it should be done, and some variations (including a progression).

PLEASE NOTE: do not attempt the “kipping” variation.

http://youtu.be/kqOgtFcqWbE

Masters This Week

By Adam Terko on 3 February, 2014 in Masters Blog, Uncategorized

Tuesday 2/4 – Classic Skiing at the range

Thursday 2/6 – Skate Skiing at the range – Random Relay Day. Anyone one that would like to participate – put your name on a slip of paper and drop in the box in the Walker Building. 2 or 3 person teams will be randomly drawn for a fun relay.

Masters at Craftsbury Marathon
Full Results posted at http://www.craftsbury.com/pdf/docs/14COCMaraRes.pdf

Kort Longenbach about 40 m from the finish at Craftsbury

Chelsea Reynolds in the 25 Km race at Craftsbury

Junior Photos: Rumford Eastern Cups

By Adam Terko on 28 January, 2014 in BKL Race Blog, Junior Blog, Masters Blog

Wow what an amazing weekend January 18-19 up in good ‘ole Rumford Maine!! I say amazing for many reasons: we skied on a full 5km race course both days, on very good conditions. We had an incredible turnout of MNC athletes and families. We had a great team dinner with something like 30 athletes and parents. And, to boot, the many of the athletes had really strong race results!

Thanks to many people for the weekend: Sharon Henry for organizing the team dinner, Ed Hamilton and Don Harmeyer for waxing assistance – especially Sunday which were challenging / changing conditions, Gary Solow for photos, and all the parents for making such a commitment to trek to the boondocks for a weekend!

All the of the good photos below are from Gary. The few grainy and low-res pictures are from me. I apologize as there are a few athletes whose pictures I didn’t get.

Tatum, Marika and Eliza working hard in the mass-start

Forrest Hamilton off to a quick start – wearing the yellow “leader’s jersey”

Will Solow trying to find the draft

Autumn Eastman looking fast in the skate race

Callie Braun in the women’s 10km

Team dinner and sweet-16 for Tatum!

Charlie Maitland has been kicking butt in HS races and also had great performances in two long races at Rumford

Henry Harmeyer in the men’s mass-start 15km. Off to the right – in black – is MNC coach Jake Hollenbach!

Bill Harmeyer coming through the lap in the skate race.

201 is national champ and now 4-time Olympian Kris Freeman en route to victory. Amazing that our juniors in New England have such high-caliber competition. #203 is Sylvan Ellefson who recently won a National Championship in the 30km skate race out in Utah. And #202 is Matt Liebsch who narrowly missed the 2014 Olympics.