This week’s Masters workout is another nod to the NENSA virtual programming that has been happening this spring and summer. However, this one has a unique MNC connection as this event was founded and is spearheaded by MNC alum Jenny Wilbraham. See below:
The challenge for this Masters Workout of the Week is to complete a workout that is 1 hour, 11 minutes and 19 seconds. You could train for longer than that (OR do the full 71.19km!) but for this week the suggestion is to take on the 71-minute option.
For some of us, this isn’t a terribly long time to be training. For others of us, this is a serious undertaking.
The extra credit part of this Workout of the Week? If you are someone who often trains for this amount of time, try completing this challenge in a mode you aren’t as familiar with or something you’d like to get better at.
For example, if you haven’t ever rollerskied for more than an hour, use this as your motivation to push it a bit more. If you are always mountain biking and your running shoes are getting buried under the floormat, dust them off and hit the trails without wheels. If an hour and 11 minutes seems too simple, you might find taking on a different activity can make all the difference.
Calling all MNC Masters! We are pulling another workout from the REG (Regional Elite Group) camp and US Ski Team testing criteria…but don’t be intimidated by these organizations and names! This is the Canadian Strength Test, an endeavor which is humbling for even the most athletic and surly Junior racer who has been hitting the gym all year.
Masters really need to focus on some strength training, both for injury-prevention as well as power and stability in ski technique. While most fear strength because it could LEAD to injury, the opposite is often the case if the strength is carried out correctly. Take note that some of the exercises in this test are dated, therefore we take the info from the test to identify weak areas and then use more modern exercises as corrective measures.
This test only takes 10 minutes, AND you can choose to omit parts of it should you choose. The test should begin with a good 15-minute (or longer) warmup of jogging or biking, followed by some dynamic stretches and movements of both upper and lower body. Easy suggestions are jumping-jacks, inchworm-style walkouts, and other track-and-field-based mobility exercises.
The test itself? Colin Rodgers demonstrates below in a video. The general layout:
-1 minute on/1 minute rest
-As many *clean* reps of each exercise that you can do
-Multiply your pull-ups by 3, and add your other scores together
Interested in giving it a go? Contact Coach Adam to take advantage of the MNC Center of Excellence (aka Adam’s backyard gym where the Juniors did the test). The MNC Center of Excellence features a totally partner-free system with weighted sit-up station to avoid another person having to hold feet. It features a free-standing pullup bar, a 16″ regulation box, and all the fresh air an outdoor gym needs!
Coach Adam will be in quarantine starting Thursday afternoon (following a COVID-test a pre-Mountain Camp) but MNC members should feel free to contact and stop by to use the equipment: it will be kept outside and in ready-to-go status along with a cleaning solvent…just bring a rag to wipe down the gear with once your test is over!
Alternatively, feel free to omit certain exercises, and then keep track of how you may improve on specific ones!
What we don’t recommend outside the test are elbows-out pushups (we prefer tricep pushups, displayed in this video at 1:57) and full sit-ups (we prefer planks and core that keeps the spine off the ground).
This summer MNC Masters have been running and cycling at varying locations in the area. It is actually amazing the miles of trails and gravel roads we have at our disposal. This week we were treated to an especially fantastic gravel bike ride starting from the Middlesex park’n ride. With pre-mapped S (20Mi) , M (33 mi.) & XL (54 mi.) routes designed by Sarah K. All told 14 riders set out choosing amongst the three route options and many opting to go all in for the XL 54 Mi & >5,000 ft of climbing. Regardless of route, all the riders we treated with some spectacular gravel roads and terrain in the area. Of course, there was the obligatory stop at Red Hen for well deserved after ride reward.
This coming Sunday, Tom and Shiela will be hosting the ride in another new location starting in Charlotte. Also, don’t forget to check the Masters Training doc for all the roller skiing, running and cycling this coming week.
We are opening up the order window from MNC Summer Apparel. New this season is an MNC Bike Kit from Mt Borah with design courtesy of Place Creative. Also, back by popular demand are MNC Compression shorts. See below for order details and dates.
MNC Bike Shirts & Shorts: Order by July 6
Both Men’s/Unisex & Women’s version available. For those people seeking a looser fit Mt. Borah recommends ordering one size larger based on their fit guide on the item order page.
We are changing it up this week with a slower workout. But not necessarily a less-difficult workout! The challenge of an “overdistance” workout is the duration. By going at a manageable pace but challenging the length, you’re teaching your body different mechanisms from short intensity. You are building your base to better handle hard efforts and easy efforts alike!
Coach Alex Jospe recently put together this video for NENSA’s Regional Elite Group. It can get pretty scientific but there’s a lot to be said for knowing what’s happening out there on the road or trail:THe
The challenge to MNC Masters this week is to get out and shoot for a workout of at least 120 minutes! This can be skiing, running, biking, paddling, or a combination! This weekend the Juniors did a combination of 1+ hour rollerskiing and 1+ hour trail running. These two compliment each other well, because they both require a bit of dexterity.
Combining modes may defeat one purpose of the overdistance workout (repetition) but it enhances the ability to go for a bit longer because you change the scenery and the sensations. Also, combo-sessions are a great way to get out there for a longer duration WITH good technique and form because you don’t spend quite long enough in either mode of training to lose consistency, strength, and technique! Plus, the logistics can be fun to work out and plan for!
