Practice update:
We would like to have a practice for all EHSC skiers who are are able to attend this Saturday at Gunstock.
Athletes should be ready to start waxing skis by 8:30. We will classic ski from 9 to 10:30.
We’ll take a half hour break and talk about nutrition. Coach Kremzner will review ski preparation, marking, etc. at that time.
Then we’ll skate from 11 – 12:30 including a set of intervals.
The goal for the morning will be to review courses and work on the myriad transitions in the courses.
Please make every effort to attend!
Suggested training Week of March 1st
Monday:
J2/EHSC: warm-up 10 minutes on skis/rollerskis. Do a specific strength workout incorporating double pole, single stick and lock-load drills. 3 sets of each with a @45 seconds spent on each with rest in between. Finish with 15 minutes of easy skiing.
No snow: Do a 45 minute run and incorporate specific strength with chair dips and or bands if you have them.
Tuesday:
J2’s: Warm-up for 10 minutes on skis/rollerskis. Do 5 2-minute intervals at just below race pace with full recovery in-between. Cool down for 20 minutes.
EHSC: Warm-up for 10 minutes on skis/rollerskis. Do 4 5-minute intervals at just below race pace with full recovery in-between. Cool down for 20 minutes.
No snow: Warm-up run of 10 minutes. light active stretch. If you have a moderate grade hill do some level 3 bounding (30-45 seconds), with 3 minutes of running in between bounds. A total of 8 bounds.
Wednesday:
J2’s: Easy ski with 5-6 quick (10 second) accelerations. Total time on skis/roller skis 60 minutes.
EHSC: Distance day; 90 minutes of level 2 on skis / rollerskis. Again focus on good technique.
No snow: A long(60-75 minutes) easy run, if you have indoor exercise equipment that you typically use that would work as well, but split it up into 20 minute sessions and incorporate some general strength exercises. (Push-ups , situps, planks , etc)
Thursday:
J2: Ski Prep and packing!
EHSC: Skis/ Rollerskis. Set-up a faux race for yourself. Do a good warm-up, get to your start line and do race pace for 12-15 minutes. Cool down about 30 minutes.
note: If you attended MOC on Tuesday, You can replace this with a level 3 workout of 60 minutes.
No Snow: A fartlek run of varying intensity, level 2, 3 and 4. Keep the level 4 segments very short (less than 30 seconds) Total run time 45-60 minutes.
Friday:
J2’s Happy racing!
February 25
J2 Team at a NEW LOCATION: Waterville Valley on Saturday February 27th from 10am to 3pm.
Five dollar tickets must be purchased at The Nordic Center in The Village. (Directions: On Rte 49, stay straight past the entrance to the Alpine area into the village. Stay on that road until you see a sign to the Nordic Center and Ice Skating Rink, and take a left. The Center is by the pond near the skating rink)
Please purchase these tickets between 9:45 and 10:00. From the Nordic Center you can carpool over to The North End parking lot. (Directions: Go back out Rte 49, take a right towards the Alpine area, and take the right fork onto Tripoli Rd towards the Depot Parking Lot)
10:30 --> Classic skiing
12:45 - 1:00 --> lunch break
1:00 --> Skate skiing
February 23
J2 Team at a NEW LOCATION: Waterville Valley on Saturday February 27th from 10am to 3pm.
Five dollar tickets must be purchased at The Nordic Center in The Village. (Directions: On Rte 49, stay straight past the entrance to the Alpine area into the village. Stay on that road until you see a sign to the Nordic Center and Ice Skating Rink, and take a left. The Center is by the pond near the skating rink)
Please purchase these tickets between 9:45 and 10:00. From the Nordic Center you can carpool over to The North End parking lot. (Directions: Go back out Rte 49, take a right towards the Alpine area, and take the right fork onto Tripoli Rd towards the Depot Parking Lot)
10:30 --> Classic skiing
12:45 - 1:00 --> lunch break
1:00 --> Skate skiing
February 23
J2 Team practice on Saturday February 27th from 10am to 3pm.
This practice is for all team members as well as alternates.
Suggested Training for the week of February 22nd:
Monday: An easy day after a weekend of racing. Do 60 minutes of classic or skate. Focus on solid technique at very low speeds.
No snow: Easy run of 45 minutes, stretch and mini core session (crunches, dips, push-ups, etc)
Tuesday: Another relatively easy day prior to the Meet of Champions or Intervals tomorrow. Do 30-45 minutes with 4-5 30 second accelerations while maintaining your best technique!
No snow: Do a level 2 run with 4-5 pick-ups of 30-45 seconds. Total run time should be 45 minutes.
Wednesday: Meet of Champions or Intervals. Intervals they should be 4 by 4 minutes at race pace with full recovery in between. Warm-up and cool down of 10-15 minutes.
No snow: 10-minute warm-up run; 5 3-minute intervals at lactate threshold (below race pace) with full recovery.
15 minute cool down and stretch.
This should be done in varying terrain.
Thursday: Easy distance of 60 –90 minutes. Split the time between classic and skate! Again focus on technique at low speeds. Do some no pole skiing in easy terrain.
No snow: 45-60 minutes at level 2.
Friday: Rest Day
Saturday or Sunday: Go somewhere new to ski or someplace you haven’t been in awhile. Do an over-distance workout of 90 to 120 minutes. Enjoy, bring a snack, ……
