December 15- 21 (Yuletide Blast)

December 15- 21

Awesome skiing to everyone who participated in the full Team time trial Saturday! That was a blast! In the future we’ll even extend the invitation to the Team Hardwood Masters, which will be a riot. Huge thank you to the parents who came to figure out how to set up the waxing tents, you made that quick and painless. Also, thank you to Eric and the parents who attended his waxing clinic. These are skills that will come in handy almost immediately. Now, there is a lot here, so grab a cup of coco and buckle up.

The race season is now upon us. Fingers crossed the base holds and the forecasted rain turns out to be snow. This Tuesday (weather permitting) Hardwood Ski and Bike will be hosting a high school/ elementary race. The deadline to register is tomorrow at 3:00pm, they will make the call if the race is happening tomorrow by noon. Wax warm and have a blast if you’re going! The registration link is here: https://zone4.ca/reg.asp?id=7967&lan=1&cartlevel=1

This Saturday, instead of practice at Hardwood, we will be heading to Highlands Nordic in Duntroon for the Yuletide Blast, the first SOD race. Here is the Google Map: https://www.google.ca/maps/place/Highlands+Nordic/@44.4096505,-80.2009727,12z/data=!4m2!3m1!1s0x0:0x119aa0bd861622f2 This will be a great first race for us as a group. You will be in charge of your own waxing. I will send out wax recommendations beforehand so you can prep your skis before arriving to the site. If you are unable to prep skis earlier, we will have a table and some basic tools. More details to come via email that will include a race form I want all racers to print off, fill out and bring to me at the race. The registration link is here: https://zone4.ca/onlinereg.asp?id=6991 The race information and waiver is here, please print this waiver off and bring it to the race: http://highlandsnordic.ca/intranet/internal_docs/bookings/Yuletide%20Ski%20Blast%20Details%202014.pdf

The Christmas Camp is coming up next week! Very exciting stuff! Don't forget to check off all the items on the packing list. It should be an awesome time filled with skiing, playing in the snow and s'mores of course. If you are attending, please bring me cash or a cheque soon. Be excited!

Team Training- Jr A

Tuesday- HSB 5:00- 7:00 pm Rock skiing + Strength

Saturday- Highlands Nordic 9:00am Yuletide Blast Race

Team Training- Jr B

Saturday- Highlands Nordic 9:00am Yuletide Blast Race

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

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 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