Junior : January 5-11 Highlands WJT/ Ontario Cup #2

Jan 5- 11

Team, I am SO impressed with you all!!! I think that the Midland Duathlon has been some of the most fun I’ve had on skis in quite some time. I think one of our senior athletes said it best “this is chalking up to be the most fun race of the whole year”. Each of you gave the race your all, and you stuck around to cheer on your teammates, friends and coaches. I couldn’t imagine a harder working, and encouraging group! You acted like a true team on and off the racecourse. I couldn’t be more proud. Ron said you made him like a hero after his race. You are amazing!

I think we all learned that transitions aren’t easy, and not all races will have the clearest flagging. We also had a fun time sorting out which grip wax to use, and if our wax pocket/ classic skis are correct for us. You all made it work despite the obstacles, and that is truly inspiring. There are some who would crack under this pressure, but not you! Please give yourself and your teammates a pat on the back!

The majority of the upcoming week I will be over at Highlands in preparation for the World Junior Trials and our Ontario Cup race. This is going to be a wild event! My advice is to connect with your teammates and figure out when you can meet at Hardwood to work in your classic race skis since we are finally getting proper snow. I want you to play with the size of your kick zone, the number of layers of grip wax you apply, and how thick/thinly these layers are applied. Reacquaint yourself with your classic race gear, and your race technique.

As promised the Flikr link with amazing pictures of all of you, and Sully’s back, from the Duathlon today are here: https://www.flickr.com/photos/gordkerr1/sets/72157650057342286/

Team Training A & B

Monday- HSB 5:00- 7:00pm

Friday- Highlands Nordic OCUP Classic Sprint for those racing (Team meeting time to be announced)

Sunday- Highlands Nordic OCUP Individual Start Skate for those racing (Team meeting time to be announced) MDR14

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)

- 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