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Training this week

By Adam Terko on 21 July, 2013 in Junior Blog

Below is our training plan for the week. We’ve got some additional options this week so please read carefully! Everyone should RSVP to me in regards to our Saturday workout options.

Wednesday morning we’ll do a great track workout in Essex. This will be both challenging and educational. If you’d like to participate in the Wednesday training, please RSVP to me. And before you arrive, make sure you know your goal 5km running time for the fall and your PR 5km time from last season.

On Friday we’ll do a run around the trails and parks in the North end of Burlington. The loop will be approximately 7 miles — mostly on trail and bike path — and we’ll finish with a swim at North Beach! This is a really cool loop that covers trails that a lot of people don’t know exist!

Monday 8:00-10:00am: Jake and Eli lead MTB and road rides at Mud Pond.
Tuesday 8:30-10:30am: classic rollerski and strength at the Range.
Wednesday 8:30-10:00am: bonus training “defining your threshold” running workout at Essex High School track. RSVP to Tim.
Thursday 8:30-10:30am: skate rollerski with plyos at the Range.
Friday 8:30-10:15am: running and swimming at Burlington High School.
Saturday Option 1 = 9:00-11:00am: Classic rollerski and running at Round Church in Richmond. This workout will have more of a technical focus and is therefore better for newer rollerskiers.
Saturday Option 2 = 8:30-11:00am: Classic rollerski up Bolton access road followed by L3 ski walking intervals. This workout will be more challenging and therefore geared towards proficient rollerskiers.

Saturday: Nordic Triathlon Details (and call for volunteers)

By Adam Terko on 16 July, 2013 in Junior Blog

SMUGGS NORDIC TRIATHLON, SATURDAY, 9:00-NOON

World Champion Kikkan Randall

What do MNC skiers and USA World Champion Kikkan Randall have in common?
Skiing up big mountains this summer to get ready for top racing next winter!

Join us for a rollerski / hike / swim triathlon this Saturday…

8:50 arrive Smuggler’s Notch ski area – lower village parking lot
9:00 skis on for the “long course”, or shuttle to two shorter start points. (long= 5 mile rollerski, medium= 3, short = 2 mile)
10:00 transition to hiking gear for 45 minute hike on steep terrain to Sterling Pond
11:00 swim and eat
11:30 run down ski trails to base lodge

All abilities are welcome. While the ski will be all uphill to the Notch, it will have three start points to choose from (with a mid-point break to dip your head under a roadside waterfall). The hike steep but fun. The swim will be cool & refreshing!

Coaches Paul, Rick & Murray will lead the 3 groups, one at each start point.

We would love to have 2-3 parents help shuttle hiking gear to the top of the Notch and shuttle ski gear back down to the finish. We welcome you to bike along while we ski and/or hike with us as well.

murray [at] murraybanks [dot] com if you can shuttle

Training 7/15 – 7/21

By Adam Terko on 15 July, 2013 in Junior Blog

Monday 8:00-10:00am: Jake will lead a MTB and I will lead a road bike. Both rides will depart from Mud Pond.
Tuesday 8:30-10:30am: classic rollerski with relays at the Range.
Thursday 8:30-10:30am: skate rollerski with strength and plyos at the Range.
Friday 8:30-10:00am: running at Sleepy Hollow.
Saturday: 9:00-??: combo adventure workout in Jeffersonville. Full details forthcoming. Will include rollerskiing, hiking and swimming!

Training Plan: July 8-11

By Adam Terko on 7 July, 2013 in Junior Blog

Monday 8:00-9:45 at Mud Pond in Willison. Road bike with Jake and Tim. Jake will lead advanced riders and Tim will lead newer riders on a shorter ride with safety and skill training. *Bring running shoes as bad-weather backup.
Tuesday 8:30-10:30 at Kriste Lane in Jericho. Classic rollerskiing with plyos.
Wednesday bonus training 9:00-10:15 at CVUHS track. Running with L3 intervals and games. RSVP to me if you’d like to participate!
Thursday 8:30-10:30 tentatively at the Range. Skate rollerski and strength.
Friday 8:30-9:45 in Shelburne. Running. Specific location TBA.
Saturday 9:00-11:00ish tentatively at Round Church in Richmond. Classic skiing, running and games.

A big group atop Mt. Mansfield this past Saturday!!!

MNC Training this week

By Adam Terko on 1 July, 2013 in Junior Blog

Monday: 8:00am at Mud Pond. Road bike with Jake and Tim. Experienced group will ride with Jake from 8-10am. Beginner/intermediate group with Tim from 8-9:30am. Bad weather backup plan for all is to do a trail run and finish at 9:15am.

Tuesday: 8:30-10:30 at Kriste Road in Jericho. You can google map Kriste Road — it is off of Packard Rd near Rte 15. Classic rollerski with plyos and games. Park near the playing field and gazebo.

Wednesday: BONUS TRAINING App Gap rollerski challenge in Waitsfield. “Duathlon” rollerski up the Gap with both skate & classic. $5 registration. Event starts at 9:30am. Full details: https://www.nensa.net/calendar/index.html?id=1465. I am driving down and I still have 2 seats available to the first people to RSVP.

Thursday: no organized training. 5km race in Colchester??!!

Friday: 8:30-9:45am Trail running at Gillbrook Rd in Winooski.

Saturday: 9:30- 12:30ish at Underhill State Park. Hike Mt Mansfield via the Sunset Ridge Trail. Bring cash for state park fee. Friends and family encouraged to join us!