November 10- 16

November 10- 16

Awesome work Saturday at our international Erg competition! Each of you gave it your all! I hope you all had a good time, and learned lots! I’ve included our chart for the race times below. When the competition closes I will out a link to the results on our blog.

I’m proud of you for keeping a positive attitude even while warming up in the cold rain and mud. Be sure to be doing your snow dances, we’ll be skiing soon.

If anyone has to train in the woods this time of year, especially around the Simcoe area, please wear bright reflective clothing and stay alert. We are now sharing the Simcoe forests with hunters so all of us must make good decisions.

Keep an eye to your email this week. We are scheduled for a day hike at Horseshoe, but if there is snow somewhere close we are going to ski it!

Skiers, please take a good look at your training for this week. Let me know if it’s too much, too little and if there is anything you would like added.

Name	Qualifier 1000m	Heat 1 200m	Heat 2 200m	Heat 3 200m
Leyla	5:37:0	0:56:5	0:59:0	0:58:5
Claudia	5:00:5	0:51:2	0:51:5	0:51:9
Molly	6:43:9	1:08:0	1:10:0	1:12:5
James	5:53:7	1:07:4	1:03:3	1:02:6
Amy	6:56:0	1:14:3	1:15:4	1:20:0
Sierra	5:49:1	1:05:9	1:02:8	1:04:4
Reid	5:13:0	0:57:1	0:57:6	0:57:9
Robert	6:16:6	1:09:6	1:08:0	1:10:8
Maddie	5:38:2	0:58:2	1:00:3	0:57:2
Jonathan	6:13:4	1:07:1	1:06:2	1:08:2

Team Training

Tuesday- HSB 5:00- 7:00 pm Bounding + Strength

Saturday- Location TBD 1:00- 4:00 pm ski walking + strength

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 (rollerski, rollerblade with poles, ski walk, or bounding) at least once outside team training *be aware of the early sundown*

Training Week Example

Monday- Gym class + activities with friends after school (moderate to vigorous activity day)

Tuesday- Team training 2 hours (moderate to vigorous training + strength)

Wednesday- Hockey practice 1- 2 hours (moderate to vigorous activity)

Thursday- Run/ Ski walk + ski bounding exercises 1- 2 hours (Vigorous activity day + strength)

Friday- Gym class + walk the dog (Moderate activity day)

Saturday- Team training 3 hours (moderate to vigorous training + strength)

Sunday- Long hike 1-2 hours (moderate activity day)

Our Bounding Circuit

5 bounds per leg, followed by 4-6 short sprints

-Skate hop

-Skate pause hop

-Skate preload hop

-Explosive side to side

-Crossovers

-Classic stride

-Long classic stride

-High classic stride

-Combined long and high classic stride (deer like)

-Classic single leg bounds

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