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The final week of Spring training for the Juniors involved a few different projects for the team. Some standard sessions took place on Tuesday and Thursday (track intervals and double pole speeds) but Wednesday was a bit different.

Will cuts away at the trail edge

Although there were not many takers, we opted for a volunteer day with Richmond Mountain Trails to help on construction of a new trail in Bolton. With a trailhead about a mile east of the Bolton access road on Rt 2, this new network is being designed with adaptive riding in mind for the primary climb. That means creating a trail wide enough for special 3- and 4-wheeled bikes to climb, something we don’t often think about when we take our ability to cruise around on 2 wheels for granted!

It was great to see what looked to be about 30 people all out chopping away at the dirt and carving a beautiful benched trail into the hillside…I wish I had taken some before/after photos.

What’s most cool about this trail network is it encompasses a huge land mass (some of it criss-crossing the Catamount Trail) and has the potentially to someday connect to Bolton Valley and the bike/hike trails up at the ski area. That means you could run from down in the valley, all the way up to the ski area, and then hop onto the Long Trail for a loop or further distance. It’s kind of incredible when you think of the number of well-build trails we have at our “hub town” of Richmond. Between the Long Trail, the Catamount Trail, the mountain biking/running trails within Richmond Mountain Trails, and even ski areas like Sleepy Hollow and Bolton, the options are immense.

I think it’s also important for us to spend some time contributing to the trail networks in our area, as MNC can be some of the most frequent users. We spend time on these trails often, whether biking or running. It’s only right that we play our part in helping grow and maintain the resources we rely on so heavily.

Hard workers Jonah, Nico, Matias, and Will

On Saturday it was time for a different type of project; one that many had been looking forward to ever since it appeared on the training plan. The 5k Project!

I referenced this workout in a previous blog post, and the team delivered! Some took on this workout for the first time, while others showed their experience and improvements in pacing, technique, and energy management. After the workout we reflected in the van about a few key elements that make this workout so special and beneficial:

1. This workout requires a lot of attention-to-detail, from both coaches and team members. We were doing this workout on the Craftsbury rollerski loop, and I drove up on Friday to get in a ski with Coach Rick specifically to measure out distances and set a plan for where the start/finish/testing/fueling area would be. A lot of work (and driving) for a pre-workout mission, but worth it because it meant there were clear directives and setups when we arrived as a team the morning of the session.On Saturday morning, everyone arrived with the appropriate clothing for a cold and rainy day, and everyone was ready to get down to business despite the weather.  To get the loop, the goals, and the timing all down required very diligent focus and execution from the team, and everyone delivered.
2. This workout brings out great questions and learning moments for everyone…whether it’s a question about managing heart rate spikes over a course, what the heck lactate testing is all about, or what to shoot for in terms of improving the next time out, the team was asking the right questions to develop as athletes.
3. This workout can change your whole perception of five kilometers. Doing 5k once is usually the typical distance for a high school ski race, and plenty of Eastern Cups and championship races…but doing it three times in a row? With only a short break between each? That not only improves pacing ability for a 10k or 15k, it also means spending more time getting familiar with how hard a single 5k can be pushed.
4. This workout relied on athletes being individually focused and motivated. With Sara and I doing lactate testing and taking down numbers (times, HR, lactate) we barely saw much of the action apart from the stadium area. It was up to the skiers to complete the task and they certainly did. This was great prep because the next time we’ll do this workout will be at the Range where we have a course already set, meaning it will be that much more efficient.

Nico and Kai charging up a hill

Project crew!

With Covid continuing to impact our community both socially and athletically, we have updated our guidance and processes when it comes to MNC skiers experiencing symptoms and testing positive.

You are an MNC athlete and you just tested positive for Covid, now what?

1. Send an email to athletehealth@mansfieldnordic.org to inform club leadership of positive case.

2. Stay home, rest, do not exercise, help yourself recover as quickly and completely as possible.

3. Talk with your pediatrician.  You will need to find out if your case requires an in person visit for clearance before returning to practice (this will depend on how sick you are and how long your symptoms last).

4. Return to practice when at least 5 days have passed since you tested positive (the day you test positive is day 0) and you have no remaining symptoms (no congestion, no cough, no headaches, your energy feels good), and your pediatrician has said you can return without a full exam.

If you require a exam or EKG this must be done and a letter from your doctor will need to be submitted.

5. You will be expected to wear a mask (even while exercising if you are doing so within the group) until you are past day 10 from the start of your symptoms. Individuals who have had Covid are still able to spread virus after day 5, even once they are starting to feel better: this is CDC guidance that states if you are leaving quarantine after day 5 you should be masked.