January 19- 25 Muskoka Loppet
Awesome skiing this past
week team! Our larger team trip to the Mono Invitational was great! We left
with fourteen podium finishes, five skiers just missing a podium spot in
fourth, and the rest of our team all making the top ten in their respective
categories! You all rock!! We have to send a special shout out to Robert’s
younger brother Andrew for placing in the top ten while racing up into the
pee-wee category!! Give your future teammate a fist bump the next time you see
him! This is a phenomenal result from a young racer! I was also informed our very
own Maddie was a one-woman dream team at the FIS World Snow Day sprints at
Arrowhead today! Placing second after doing the team relay without a partner.
You are a rockstar!!
Please follow the following
links to photos like the beauties below from the Mono race. Big thanks to Kwai,
James and Gord for taking such excellent pictures, and spending the rest of
your weekends sorting, deleting and uploading.
This upcoming weekend we
have the option to race the Waterloo King’s Court style sprints Saturday, and
the team will be attending the Muskoka Loppet Sunday. If you are unable to attend the Saturday race, I will be leading an HSB team practice at an earlier than usual time. Ron will be leading the
seniors and any of us attending the Saturday Sprints, and I will be leading your senior and junior teammates heading to Arrowhead Sunday. Registration and
details will come via email.
Despite the warm weather and
wet snow today, we still have excellent coverage and grooming at Hardwood! Now
that we finally have decent snow, please try to get as much time on your race skis
as you can. Connect with your teammates, family or friends after school to do a trail or two,
trails close at 8:00pm weekdays. Do a nice easy ski, while focused on the tech
tips we work on during practice. Do not forget to take a drink belt and record
your training in your log afterwards.
We are now in a heavy period
of racing. Your race sheets and training log will tell me know things are
going, and if you are able to handle this load. It is very important you
record your training and reflect after races so I know how to improve your
program. Please bring in outstanding race sheets, and start bringing your training log to each practice.
Thank you to everyone who
has written Fifi, Marco and their Mom and note during this deeply upsetting
time. Your support and love will help them know they are not alone, and that they are welcome back with us as soon as they’re ready. Your support shows them that our team
will always be there for them, in the best, and worst of times. We are all here
for you.
Team Training- Jr A & B
Tuesday- HSB 5:00- 7:00 pm
Skiing
Saturday- HSB 9:00am-
12:00pm Skiing or Waterloo King’s Court code:LMA15
Sunday- Muskoka Loppet
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, skiing legs only, Skiing arms only, Erg)
- Extra ski training at least
once outside team practice
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
No comments:
Post a Comment