Mansfield Nordic Club
Ski coaching, training and playing in the shadow of Mt Mansfield for all ages and abilities
The event starts at 10:45am at the Waffle Shack near the Bolton base lodge.
The course is 1.4 miles up rough dirt road/trail, and gains approx 960′ vertical.
Mens record is ~14:40
WOmens record is ~22:00
Course map
Two weeks ago was an “intensity week” which included the hardest bounding workout of the year (pics below). This past week included easier training and some fun training to allow the athletes to recovery from the physical load. We did some games and relays which serve as a bit of a mental break, as well. At this time of year, rollerskiing isn’t always fun since some of them have been doing it since May or early June. We also worked a lot on no-pole skate skiing which helps with balance and improves leg strength.
Bill leads the group working on a fast-feet skate drill
Tatum and Molly working on skate body position – and trying to push harder than one another
Last Tuesday was the hardest bounding workout of the year. Everyone did between 6-10 repeats of 3-4 minutes really hard!
Greg checking his heart-rate at the end of an interval
Abby Grab working on a striding drill. Really nice ankle flex, forward body lean. Great!
Charlie Maitland out in the lead – no pole skate relays.
Friday evening clouds at MMU yesterday
Look closeley: Henry is in the air! This is a core exercise in which the athletes “hop” while holding a plank position
Bear crawl race on Thursday at Mud Pond.
Nathanael Kuzio and Peter Unger won the contest for synchronized 360’s during warmup!!
The gals trying to synchronize their 360’s
Tuesday warmup included some agility and coordination: jumping and doing a 360* turn
The whole group heading home on Tuesday out near Round Church.
I have yet to receive any notification from the National Guard regarding usage of the Range, so we are still using alternate training venues again this week. Athletes should wear bright clothing when we rollerski on the roads. It is getting darker and colder in the evenngs, so please be prepared with proper attire!
This coming week is an INTENSITY week:
Followed by a RECOVERY week:
Sometimes it seems like we are just “playing games” on rollerskis. I take out my sidewalk chalk and cones and the athletes do slalom or figure-8’s to work on various elements of technique and athleticism. Well, below is a picture of women on the US Ski Team from Jessie Diggins’ blog… doing some of the exact same drills we do (and including the sidewalk chalk arrows!).
US Ski Team women working on agility out in Utah. Photo (C) Tom Kelly
And this video from US Ski Team member Noah Hoffman’s blog shows a lot of speed work. One of the coolest parts of the video is Andy Newell’s move at 0:33. He is in a pack of skiers and in one super smooth and incredibly fast motion he steps out from behind and moves to the side to overtake. See it at full speed at 0:33 and slow-motion at 0:41. Newell is in full black tights and shirt.
http://www.youtube.com/watch?v=ZaI6AHXldZg#t=46
This coming week is a RECOVERY week:
Followed by another INTENSITY week:
Click through to check snow conditions at Tomasi Meadow (Underhill) and the Range (Jericho). These conditions are submitted by on-the-ground reports and are as current as possible. Read More about “Snow Conditions”…
Join us on Sunday, December 15th at Craftsbury for our Masters Mini Camp. We’ll work on both skate and classic, gather for lunch, and review video and talk technique! Read More about “Masters Mini Camp @ Craftsbury”…
Masters athletes…are you looking to build strength and train with friends and teammates? Join us at the Mansfield Nordic Community Center on Wednesday nights! Read More about “Masters Strength @ The MNCC”…