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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

• 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!

• 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!!!

• 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!

SATURDAY:

• If you intend to rollerski up Bolton Access Road before our hike, please email me and let me know. Also notify me if you will need a ride from Bolton Resort back down to the base of the access road.
• Parents/drivers: if you are able to shuttle athletes down, please let me know how many. Thanks!

BONUS TRAINING NEXT WEDNESDAY:

• An awesome physical challenge: the 7th annual App Gap rollerski!! There should be a few dozen athletes participating. Cost is $5 and includes ice cream afterwards at GMVS. First 3 athletes to email me can catch a ride with me. Full info: https://www.nensa.net/calendar/index.html?id=1465

ONE FAST COACH!!

• Local coach/athlete extraordinaire, Jake Hollenbach, won the Exeter Crit race on Tuesday night. Recap: http://www.seacoastonline.com/articles/20130626-SPORTS-306260377

Coach Curran and Amy Bruce watch as Lucy Leith does her agility test

Push-up test in the foreground and agility test in the background