March 2- 8 Ontario Midget Championships

March 2- 8

Thank you to everyone who came out and made this week’s practices so much fun! I’m so glad you could finally feel what it’s like to ski when the temperature is warmer than -35’C. If the sun was out more today it definitely would have been a t-shirt ski day. Saturday we wrapped up the season with some instant video replay, tech analysis and a rockin’ team relay! The Sunday group blasted more than 15km of the hardest hills Hardwood has to offer. We explored trails we hadn’t been on this season and clocked almost 50km/h on one of the downhills! Well done everyone!

This Tuesday will be our last weekday session for the season. Please keep in contact with your teammates and arrange to meet for ski sessions after our championships wrap up.

If you are sick right now, please make getting healthy your number one priority. If you are exercising, keep the intensity low. Get lots of sleep, eat healthy food and drink plenty of water. We all want you in tip-top shape for this weekend’s race.

This weekend we are headed up to the Ontario Midget Championships to end our 2014/ 2015 season. Think about how far you and your teammates have grown since we first met in the fall. I have seen you all make drastic grains in your athleticism, ski proficiency and maturity. Maybe more importantly I have seen you truly become a team of friends. No matter where you go or what you do, you will always have your teammate’s support.

Team Training A & B

Tuesday-HSB 5:00- 7:00 pm Team Training

Friday- Temiskaming Shores Course Pre Ski 4:00pm (this time is flexible)

Saturday- Midget Championships Skate race + Relay

Sunday- Midget Championships Classic

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

- 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