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Recovery week isn’t boring!

With a big slate of intense workouts (and a camp in Utah) coming up, this past week was the calm before the storm. That didn’t mean a lack of great sessions, especially with cooler temps and bright sunshine. After a really busy summer full of weekend training camps (and one wedding) it has felt great for me to sleep in my own bed for what’s now been two straight weeks uninterrupted…it was 5 straight weekends on some sort of journey, mostly ski related:

MNC U training camp -> NENSA RDG Camp -> Mountain Camp -> Wedding in Montana -> Mini Mtn Camp

It’s a reminder that all of the cool trips and training camps in the world sometimes can’t outweigh the benefit of just solid, consistent work. Obviously not all of the MNC skiers have been at all of these camps, and Mountain Camp in particular was scheduled earlier this year in order to have more time/weeks training consistently at home before Utah. It’s all a big jigsaw puzzle!

Rolling at the Range

We had our usual Tues/Thurs sessions at the Range this week, but our two speedier days were actually on foot. We worked on footspeed with some short repeats at the MMU track, which has been a goal of ours this summer. Little speeds and fast efforts have found their way into more of our training both on foot and on skis.

Trak Attak

Our other running day was a workout we’ve repeated several times now. L3 mile repeats on Governor Chittenden Rd…this is the dirt road connected to Catamount, and if parking at the outdoor center it’s a perfect 2 mile warmup down to the edge of Rt 2. You’re then ready for a half mile out/half mile back interval on a flat dirt road that stays mostly shady…doing more of our L3 as running intensity was a goal for several reasons this year:

  • Less ability/experience-dependent than rollerskis, meaning more skiers can push together
  • Easier to control from a heartrate/effort sense than the steep ups and downs of the Range trails
  • Great prep for the XC running season, with our athletes able to enter and sustain themselves through that phase of the year

Warming UP for intervals

Elsa getting after it

Having done this workout 4+ times this year, it has been to see improvements…improvement not just measured in faster times, but also heart rate info, lactate numbers, and even just the feeling of how the effort is internally over time. With 4-5 repeats for some, things have really grown!

Now…it’s time to push really hard! Intensity week up next!

 

Biathlon Rollerski Champs

A tradition continued this year as the US Biathlon Association held their rollerski championships in our backyard at the Range. Most of the best in North America were cruising around the rollerski track all week in preparation, and MNC was well-represented as our skiers have the great opportunity to train with Ethan Allen Biathlon Club.

Taylor, Kate, Pat, Ryley, Liam, Seven, Joey, and many more took to the trails and the firing range to put up strong performances and ski fast.

With EABC coach Sarah Lehto (J. Carlson photo)

We’re lucky to have this program running parallel to MNC in location and timing, such that skiers interested in biathlon can take part in both sports.

You can check out recaps and results from the event on the EABC Website…and if you’re interested in learning more about the sport and getting involved (whether you’re BKL age, or a Masters skier) be sure to peek around their website to find more information.

Busy week for MNC Juniors

It was a volume week, and that means lots of training! This morning, I described some elements of Junior coaching as being akin to docking a ship at the International Space Station (or, what I imagine it to be like): you hit the thrusters to one side and that little adjustment sends you too far to one side. Naturally you then correct, but without gravity it’s just too easy to overcorrect! A back-and-forth scene of constantly adapting to the now while also trying to anticipate the future.

For example, we’ve generally overcome what was a worrisome trend of “grinding” for hours and putting in junk miles, which was one direction the space shuttle was headed in. But that has been replaced by a quest for the epic “big stupid”, which is a term Jessie Diggins uses to describe her once-a-year effort at a big hike/run such as the Pemi Loop or, this year, the Great Range in the Adirondacks.

The “big stupid” is pretty fun to dream-up, and indeed we kind of have our own collection of them such as total bonk-fest of a hike at Mountain Camp, or the 100km rollerski at the end of the summer. But to that list you can also add a few skiers driving to NH to camp out mid-week and attempt the Pemi Loop with a few skiers from other teams, or a sparsely-planned attempt at biking the length of Vermont on minimal sleep. Neither of these attempts at a “big stupid” came to fruition this week for a number of reasons, but they were attempted!

The risk is compromising the rest of the week, as you have to make adjustments leading up to (and in response to the result of) the “big stupid”.

I certainly had plenty of that energy when I was 17 or 18, and rollerskiing the length of the state for my Grad Challenge project was probably the culmination of it. But now as a coach (and adult) I can safely say that there’s more harm than good when it comes to jumping into some epic workout without much planning.

That said, this week DID feature some key sessions, and everyone was able to take part in something…one of our favorite workouts, the 5km Project, made a return for the first time in 2023. We end up doing this workout a few times a season (summer and fall) and have written about it before. To me, the benefits are not only physiological but also psychological. It is an “outfit workout” meaning that it takes on enough focus to demand a specific choice of outfit and prep plan (such as having your best hydration drink, or sports fuel) saved for this particular session.

Some of the older girls getting ready to start the 5k project together in the rain

Nate making big progress on the classic skis!

Lillian showing what to do when your binding breaks…just keep going!

The day was rainy and hot, but nothing we haven’t gotten used to in Vermont this summer. Everyone was able to give this workout a go, as we also have a 3km version for younger skiers and those newer to rollerskiing.

The weekend brought our next big workout, the Triple Crown Run! This is another team favorite…a loop run starting at the Audubon parking lot in Huntington. It’s called the Triple Crown because it covers the trails of three networks, with three high points…you begin by running up to Sleepy Hollow, where you reach the cabin and drop down via the “Yoda” trail to Texas Hill Road. From there you run up into Hinesburg Town Forest, ascending the “Maiden” and “Dragon’s Tail” trails before taking “Back Door” down onto Lincoln Hill Road. Across the street is the Carse Hills network, where you ascend “Henry’s Highlands” and drop down the “Front Door” trail to Hollow Road.

This is just under a half marathon distance, all on singletrack trails, with nothing too steep it can’t be run. Sara and I shuttled the van to this spot, and some of the group jumped in to complete the session at that point. A handful of others took to the road for the 5-mile journey back on Hollow/Huntington road to complete the whole run as a loop. 18 miles total!

Everyone seemed to nail it, from hydration to fueling to pacing. It was a beautiful day and honestly one of my favorite routes to run…some dense forest, some old farm fields, rocky switchbacks, flowing ferns, everything a good Vermont adventure needs.

Julia, Rye, and Lorenzo taking a quick break at the Sleepy cabin

Julia and Elsa hit the 18 mile mark! Nice to have a swimming hole right at the end too!

I’m sounding like a broken record at this point reiterating how impressed I am with these skiers, but it’s true. The week finished up with some different activities for folks, as there were some that took the beautiful Sunday to go for a bike ride and others who hiked over the weekend. Nico, Elsa and I enjoyed a really scenic rollerski in Ferrisburgh, and with only the three of us present (as opposed to a big squad) I took the opportunity to bring them on one of my favorite loops from college…it actually heads toward Monkton before swinging right through the city of Vergennes, hence why we don’t attempt it with a full team. We ended up taking a quick break by the falls for some local history lessons (shipbuilding for the Revolutionary War and War of 1812) and then emerged back on our usual route in the area, site of our 100km roll.

Now it’s onto a recovery week before three VERY important weeks…intensity week followed by altitude camp. Here we go!

Was today (Sunday, July 30th) the best weather of the year so far? Quite possibly

 

 

National Rollerski Biathlon Champs Aug 4-6

This upcoming weekend, the best biathletes in the country will converge in Jericho for the National Rollerski Biathlon Championships!

These races take place on Friday (4th), Saturday (5th) and Sunday (6th) and more info will be available on the Ethan Allen Biathlon Club website: eabiathlon.org

Some of our MNC athletes will be competing in Junior and Masters races, and you can cheer them on! Similarly, EABC is often seeking volunteers so please don’t hesitate to reach out to them if you’re interested in helping with these races. Good luck to all the competitors!

US Biathlon - Features | Team USA

 

 

 

Mini Mountain Camp 2023

A few weeks ago we wrote down a collection of memories and tales from Mountain Camps past during our journey home from that adventure. While Mini Mountain Camp hasn’t existed for as many years, it is certainly growing its own legacy! This camp would not exist without Mountain Camp before it, as we created this opportunity to bring some of the fun and team time to the younger athletes in MNC.

Many months ago, this trip was booked for Ludlow, VT. We had no way of knowing the area would be hit by massive rain and flooding damage, so of course this changed plans a little bit. I took a drive down to Ludlow on Wednesday of last week (a few days before camp) to survey the scene and identify what workouts may need to be changed or altered. We also wrote some volunteer time into the training plan in order to help out the community that we were spending time in.

Everything came together nicely, and a little rain on the first day didn’t ruin any of the action. We did a bit of agility at the Prosper Valley School, and then skied route 12 all the way up to Barnard from Woodstock, passing the iconic White Cupboard Inn on our ski to include a bit of ski history into our workout.

Even though it was raining, it was mandatory that some ice cream be included during/after each of our sessions. Back in town, we got out the coolers for some lunch and cones, and the crew got to hang out and do a little Q & A with MNC skier and US Ski Team member Ava Thurston. Feels pretty cool to say that, right?? Ava joined for the ski and lunch/talk before heading off to the International Junior Camp in Norway…look for her in the upcoming Blink Festival rollerski races!

Our house was right in the center of downtown Ludlow, but in a stroke of luck for us (and the homeowners) the road was the start of an uphill climb and structure basically sat about 4′ above the water level from the recent flood, which left buildings and businesses off their foundations literally out the front window.

That afternoon the rain subsided, and we went for a run on a nearby dirt road which provided a true tour of the flooding damage…the road was more like half a road in some spots, with entire lanes washed out. This picture only shows a small bit of culvert damage. A minor scratch compared to some of the devastation:

We awoke on Saturday to bright skies and sun, and drove about half an hour to Bromley for a bounding workout on the mountain. Okemo Mountain was hit very hard by the storm, and the access roads were closed and busy with construction getting them repaired. On the way over to Bromley we passed several familiar NENSA faces headed in the opposite direction, headed north toward home after the wonderful (by the sounds of it) celebration of John Ogden’s life that took place the night before in Landgrove. The ski community really is a small and tight-knit one.

Commencing our bounding workout to the top!

Atop the open summit of Bromley

Our afternoon workout was a rollerski, but we also had a very unique strength session beforehand. On our way back to the house, we stopped at the town green where a tent for disaster relief was set up. I walked over and asked the staff if they had some volunteer work suitable for “7 strong and athletic middle schoolers and two coaches” and they were happy to put us to work! We changed into some boots and work clothes at the house, and then set off for our assigned destination: the Timber Inn Motel down the road.

This hotel was right next to the river, and the mold and algae on the walls told the tale…the water line was about 6′, almost all the way to the ceiling of the first floor. Every room was gutted, with appliances and furniture being hosed-down outside by the owners and neighbors.

A large hedgerow had actually done a great job of providing a dam to keep large logs, inorganic material, and a vast amount of detritus from crashing into the motel. The only problem was that this was now all jammed-up in the field and hedgerow, so we set about sorting, clearing, and raking it all out.

The physical labor was a great warmup for our afternoon workout, a rollerski on Buttermilk Falls road that ended with a little climb up to Jackson Gore, a lower lift area at Okemo. It was apparent that after the previous day’s tough uphill rollerski climb, this group was feeling more solid on their skis and moving smoother and faster than even 24 hours prior!

A swim in the river and more ice cream was a nice experience afterward, and back at the house we managed to double-up our team games…the night prior we’d brought out the upside-down goggles, which I’d seen in an F1 promotional clip a few weeks ago and immediately thought “we need those for MNC training camps”. Everything is inverted, so any motion is immediately more difficult (and funny to onlookers).

We also used a big cardboard box to play a bit of a blind guessing game based off yet another F1 promotional clip (can you sense a theme here?) called “What’s in the box” in which everyone watches as a team member or coach guesses the object/material/food based on feel along. From jello to butter to dishwasher pods, it was a pretty good time. We had Coach Kristen stumped with a plate of peanut butter, and I was totally unable to guess a bowl of parmesan cheese.

Our final day brought a triathlon: skiing, hiking, and pizza. We started at the Killington access road and amidst sun and blue skies rollerskied to the gondola. This was a serious climb, and the culmination of some good rollerski efforts over the previous days. While we may not have done the longest ski sessions ever, the simple consistency of rollerskiing 3x days in a row definitely showed dramatic increases in skill and confidence for this group!

Ryley, Mia, and Astrid near the top

Mo!

A hike to the top of the slope, and even a free ride down in the gondola, meant the only activity left was pizza. Then it was onto Route 100 for the journey back to VT.

It was a really great time at Mini Mountain Camp this year, and certainly some unique circumstances. This is a fun group of skiers who worked hard, had amazing focus and drive, and will definitely go places!

You can check out many more photos from camp at this album.

 

 

 

 

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