December 29- January 4 Happy New Year!
Big thanks to everyone who
helped make the Jr Christmas Camp a huge success! The skiers looked like they were having fun, and they got some quality bonding time in. The athletes got their first taste of klister this season and picked up some pro tips. We also tried our hand at biathlon, I think we'll stick to skiing. We didn’t have all the gear we needed for
a skiathlon, so we improvised with a realistic race scenario (simulating
breaking a pole mid race) that I think went very well. The food was amazing and
plentiful (I’ve never actually seen anyone turn down s’mores but those skiers
were stuffed)! The athletes were so well behaved despite the conditions, and
made the most out of the snow we found. Thank you to Kim for everything you did
to keep the camp running smoothly. Huge thank you to Ron for your quick thinking and
looking into the Woolner Place when home turf was green. We have to
send a huge shout out to Kelly, Chance and the crew at Highlands for everything
they did to help us out. The ski community has the best group of people, we’re
lucky to have these connections and opportunities!
Check out the pictures below, they captured some of the awesomeness.
The upcoming week is going
to be a bit of a toss up with the dusting of snow we have now. Thankfully more
of that white stuff is in the forecast for much of the week! The senior teams
are training at Highlands most days this week. If you have siblings in those
groups or are headed in that direction, take your rock skis and try to get as
much ski time as possible. We’ll still do our Tuesday session at Hardwood, and
play it by ear where we go/ what we do later in the week.
*Update*
Thursday let's meet at Horseshoe (Alpine) Resort for some downhill madness! Bring or rent your downhill skis/ board and helmet, buy a pass, and we'll see how the rest of the world deals with winter. Disclaimer: I have basic training in coaching snowboarding but no formal alpine coaching training, this is just for fun. Should be a great way to welcome in the New Year while the snow builds at Hardwood. Parents, feel free to bring your stuff as well. If the hill was anything like last year we should have the run of the place. We'll meet between the chalet and the Atomic lift at 10:00am.
If the Midland SOD Duathalon Race runs I will email the registration link. If it does not run I will confirm training plans for the day.
*Update*
Thursday let's meet at Horseshoe (Alpine) Resort for some downhill madness! Bring or rent your downhill skis/ board and helmet, buy a pass, and we'll see how the rest of the world deals with winter. Disclaimer: I have basic training in coaching snowboarding but no formal alpine coaching training, this is just for fun. Should be a great way to welcome in the New Year while the snow builds at Hardwood. Parents, feel free to bring your stuff as well. If the hill was anything like last year we should have the run of the place. We'll meet between the chalet and the Atomic lift at 10:00am.
If the Midland SOD Duathalon Race runs I will email the registration link. If it does not run I will confirm training plans for the day.
For the HSB sessions you need
to bring your ski walking poles, rock ski sets, outdoor running shoes, water and snack.
Team Training- Jr A (Christmas Break Schedule)
Tuesday- HSB 3:00- 5:00 pm Ski/
Ski walk + Strength/ Balance
Wednesday- HSB 10:00- 12:00
Rock ski/ ski walk
Thursday- Horseshoe Resort Downhill Skiing or Snowboarding 10:00am
Saturday- Edgar Community Hall 8:30am Pancake
Breakfast & Ski/ Strength/ Balance WPC14
Sunday- SOD Series Midland Duathalon (currently under review) if it is a no-go we will meet at HSB from 9:00- 12:00
Team Training- Jr B (Christmas Break Schedule)
Tuesday- HSB 3:00- 5:00 pm
Ski/ Ski walk + Strength/ Balance
Wednesday- HSB 10:00- 12:00 Rock ski/ ski walk
Thursday- Horseshoe Resort Downhill Skiing or Snowboarding 10:00am
Saturday- Edgar Community Hall 8:30am Pancake Breakfast & Ski/ Strength/ Balance WPC14
Sunday- SOD Series Midland Duathalon (currently under review)
Sunday- SOD Series Midland Duathalon (currently under review)
Training Checklist
- At least 60 min a day of
moderate to vigorous intensity
- Vigorous activities 3 days
a week
- Strengthening activities 3
days a week (strength circuit)
- Ski specific training (ski
walk, rock skiing, or bounding) at least once outside team training
Our Strength Circuit
30 seconds per activity, go
through the set 1 to 2 times
- Push up
- Plank
- Crunch
- Bicycle
- Oblique crunch (30 sec per
side)
- Jane Fondas (30 sec per
leg)
- Reverse crunch
- Supermans
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