Monday, 18 January 2021

Jan 18th - Colder Weather Returns!



Here comes the Polar Vortex!!!!

We should see a return to cooler temperatures this week, as well as some more precipitation, after the recent mild spell.  The conditions at Hardwood remain very, very good with only a few weak spots appearing in some higher traffic areas.

We need to continue to do a great job of skiing as families as well as not congregating for anything other than a short period of time as a larger group.  We know that's hard, but we remain grateful that we can still enjoy our favourite winter sport through all of the challenges we face.

Sarah, Bronwen, and I continue to be very happy with the progress that we have been seeing in ALL of your skiing.  Keep working on maintaining good posture, striving for great balance as well as those long glides.

I've added a few technique points that I'd like you all to watch for in the videos below that mirror some of the feedback we've given to you out on the trail

Technique Videos

Watch THIS video showing some great Diagonal Striding from some skiers in Russia

  • They are on one ski OR the other - that's how you get grip!
  • Their skis are gliding forward, then they stop momentarily to grip, then step to the next foot quickly
  • Arms keep moving in a steady consistent motion

Watch THIS video showing some great Offest and One-Skate also from some skiers in Russia

Offest
  • Their Lead/High hand comes-up quickly and at the same time as their ski moves forward
  • Their skis are gliding forward and only momentarily slow down to push off
  • They use their push-off to create their weight transfer
One Skate
  • They move down, across, and back up each time
  • Feet come reasonably close together when they come "Up"
  • Poles hang vertically before planting each time
Wednesday - Strength Training on Zoom (NEW Exercises this week)

Please join between 5:15PM and 5:25PM so that we can start at 5:30PM

https://us02web.zoom.us/j/5602405075 or use meeting ID: 560 240 5075

As always, parents are welcomed and encouraged to join in as all of these exercises will help your skiing too!

Please review the NEW exercises HERE beforehand.  You will need a CHAIR or a STEP for the workout.

Saturday - SKATE

Please do the following drills (10-15min) before you start your ski:
  1. No Poles Offest (but with arms as if they have poles)
  2. Add-in Lead/High Pole
  3. Add-in Trailing Pole
  4. Practice on your weak side offset
  5. Practice offset switch
  6. No Poles One Skate - Down-Across-Up and then Heel Clicks
  7. All-in Poles with Long Glides
If the weather is nice, we'll be out on the Sochi Extension from 10-11AM.  Try to challenge yourself to ski 2-3 loops of the Extension.  In those loops, do the following:
  • On your First Loop - Ski the Forest Section at RACE PACE
  • On your Second Loop - Try to hold your One Skate as long as possible in the Fields, take the Forest Section easy, and then Sprint the last hill near the end
  • If you ski a Third Loop, or on your ski back to the Chalet - Just try to stay smooth and ski the corners FAST
Sunday - CLASSIC

Spend 10-15min doing some no poles Classic.  Chase your sibling (or parent) around the teaching flats or try some one-ski soccer.  Work on your weight transfer staying on just one ski or the other.

Challenge yourself to a Long Classic Ski.  Try to ski for at least 1-1.5hrs steady with only the odd short break for a drink.  If you think you can go more than 1.5hrs, be sure to pack a small snack to eat midway through.  Try to keep consistent technique and a consistent effort throughout.

I'll be out for a long ski as well, and if I find you I might have a little something in my pack that I could (Swedish) Fish-out for you;)

Other Resources


Winter Road Conditions - https://511on.ca/roadconditions

Hardwood Ski and Bike Facebook - https://www.facebook.com/hardwoodskibike/

Team Hardwood Provincial and National Program Blog - http://teamhardwood1819.blogspot.com/?m=1
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