XC Running and more
Fall is here, and with the new season and the return to school comes a plethora of training options. Some of our skiers will continue to train each day for Nordic with a mix of rollerskiing, running, bounding, strength, and long adventures in the mountains. Some will play soccer or field hockey, but many will embark on a season of XC running with their respective high school team.
For runners as well as anyone else embarking on tough training this fall, there are a few key components of training it’s important to stay in touch with!
A) Long distance training, especially if it’s on rollerskis
After a summer of epic adventures and volume training, the switch to fall sports can usually mean a drop in overall volume. Finding one day or session a week to incorporate some longer training will help keep the engine ready for races later in the year…think January, February and March!
Ava and Camille, XC runner crew out for a 3 hour mountain run on Sunday!
B) Upper-Body and Strength training
It’s no secret that strength, specifically upper-body strength, is a vital component of our sport. Maintaining the strength and specific gains made over the summer is a matter of consistency…finding ways to incorporate gym time, or even just bodyweight strength work in a pinch, can really make a difference. Twice a week is great! For structured suggestions or ideas don’t hesitate to contact Coach Adam!
Runners out there with access to a SkiErg (be it your own model, or a model at a school or local gym), please feel free to check out this sample page of SkiErg workouts to try and incorporate once or twice per week! These are 30 minutes long and are designed to be short on purpose: they’re easy to fit into a day after a run, in the morning before school, or on a weekend afternoon!
The Week on Rollerskis and Beyond
It was quite a busy week for runners and non-runners alike! With the double pole test, some tough skate intervals, some long L3 bounding intervals, and epic ridgeline adventures…we all finished Sunday quite tired!
This time of year is a balance between pushing some of our biggest weeks of the year (north of 16 hours were completed by some this week!) alongside fall races AND that ever-present threat of sickness. Add in a return to school germs and crowds, some colder weather, and tired bodies, and you’ve got to play it extremely careful. Luckily the team seems to be taking care of themselves…it’s also important to remember all the training we’ve done this year already, and accept that getting sick just happens sometimes. The common cold isn’t enough to erase all of that hard work from the past many months.
Speaking of hard work, nothing like bounding up Stowe…all the way to the top!
And the obligatory recovery meal at Piecasso!
Double poling in some beautiful weather
Atop Mount Hunger on a joint session with Craftsbury…a day in which we also passed the UVM team running the other direction! Guess we all had some similar good ideas for a training session that day,
Tough skate intervals! Speed all the way:
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