February 9- 15 Hardwood Night Race

February 9- 15

Incredible skiing this weekend team!! Saturday we amazed onlookers as we flew up and down every hill we could find! You have again revolutionized PJ day. There were numerous housecoats, comfy pants, onesies and even hair curlers! That was quite the spectacle! I’ve attached the GPS outline of the trails we did. The first section of racer out is not shown because I was too excited to hit the record button until we were under way.

We have to send a MASSIVE shout out to Sierra and her Dad who completed the Coureur Des Bois, over the weekend!! A distance challenge in the high end of the Canadian Ski Marathon. Sierra skied over 160km from Lachute to Gatineau over two days. Sierra was the youngest challenger this year and has obtained her CdB Bronze level, which makes her eligible for an even harder challenge down the road. Way to go you two!! And here I was thinking a 30km race was long…

We had another very successful race at the Sounder in Parry Sound! All sorted we ended up with twenty-four on the podium (fourteen were 1^st place), we had eight just off the podium in 4^th or 5^th and everyone else with a top 10 finish. Well done everyone representing the team!! We also discovered how much fun kick sleighs could be! Well done to the latest Jr Wax Techs who completed the second offering of the wax to win challenge, those skis looked great!

This week we will again move our Tuesday night practice to Wednesday. Saturday all teams will combine for a morning classic tech session and some fun intensity. This will be a riot with so many skiers!

Friday February 13 is the night of the SOD Hardwood Night race. Please get yourself registered before Tuesday at midnight. For those of you racing, please arrive an hour before your start to get your bib and begin warming up. The registration link is here: https://zone4.ca/reg.asp?id=8220&lan=1&cartlevel=1

*Updated* In preparation for Midgets we are planning a fun and informative day for Sat Feb 14.  Practice will be at the usual time 1pm-4pm but we are asking everyone to arrive at 1230 with classic skis base prepped with LF6 or XC6.  Ron is going to work with all parents to prep the skis (grip) for the 2pm race simulation.  We will be setting up the wax tent and a few benches. 

Details:

12:30-2:00 -  wax/ski prep

2:00-2:30  - race simulation with video

2:30-3:00 - video review and analysis

3:00-4:00 - classic technique with the athletes and any parents who want to learn more about helping with technique

This is a plan in progress so please mark your calendars for this and we will keep you posted if any revisions are needed.  Midget boys in grade 9 are asked to attend this session in place of your morning training session. 

Team Training- Jr B

Wednesday- HSB 5:00- 7:00 pm Skiing code:CDB15

Saturday- HSB 12:30-4:00pm Race Simulation

Team Training- Jr A

Wednesday- HSB 5:00- 7:00 pm Skiing code:CDB15

Saturday- HSB 12:30-4:00pm Race Simulation

Sunday- HSB Distance ski 9:00- 12:00pm (Time may change slightly)

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

* Relatively New*- one to two balance training sessions per week (yoga, one legged balance exercises we did during Dryland, getting comfortable balancing on one leg etc.)

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

Team Hardwood Jr Devo Warm Up Routine

-1 hour before start 20-30 minute zone 1 super easy ski in warm up clothing (do not wear clothing you will race in) good time to pre ski course

-30 minutes before start time, change into race clothing (do not wear race hat or gloves at this time), with warm up pants and jacket over top

-10 minute faster ski, zone 2 slight effort

-5-8 second sprints x 5, 1 minute rest between sprints

-10 minutes before start, go to start line

            -Put on race hat and gloves

            -Take off warm up pants

-7 minutes before start easy running/ jogging, and active dynamic stretching

-5 minutes before start, get in line to start, wrap warm up jacket around shoulders or leave on for cold days, keep moving, continue with active stretching until start (you want to feel warm, and ready to go fast, not tired or burnt out)

-Race starts, focus on your race goals, repeat your power words or phrases, go fast and have a blast