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MNC SPRING PICS

By on 3 June, 2014 in BKL Jackrabbits, BKL Race Blog, Junior Blog, Masters Blog, Uncategorized

MNC coaches and volunteers helped organize the Flynn School Exchange Zone for the Vermont City Marathon and talked to young athletes at the Yam Scram about Nordic skiing and MNC.

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Ken Bruce lead a small group on a hike up “The Chin” of Mt Mansfield.  It was a beautiful sunny day with spectacular views from the Sunset Ridge Trail.  There is also an active Raven’s nest on the cliff face next to Cantilever Rock.

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Period 2 Training Plan

By on 9 May, 2014 in BKL Race Blog, Junior Blog, Masters Blog

I will be in Italy from May 12-23, hence no organized training in that time. Once I return, we will begin training 3x/week on Tuesdays, Thursdays and Saturdays. Workouts in red indicate organized team sessions that I will lead.

NOTE: This plan includes some MTB races at Catamount as weekly hard workout. Also note in early June there are 2 running races: the Colchester Causeway 5km or 15km on 6/7  (details online via link from our google calendar) as well as a Tuesday night running race at Catamount on 6/10.

Period 2 plan. Daily and weekly hours are for an annual plan of ~320 hours. Adjust accordingly.

Period 2 plan. Daily and weekly hours are for an annual plan of ~320 hours. Adjust accordingly.

Ben Lustgarten (former BHS / MNC / Middlebury College) reflects on his season

By on 8 May, 2014 in BKL Race Blog, Junior Blog, Masters Blog

Ben Lustgarten was a 2010 graduate of Burlington HS and formerly a MNC member. He just finished his collegiate career at Middlebury College. This past season was a major break-out season for him, highlighted by two top-10 finishes at Senior Nationals (in an Olympic year!!). He was recently named to the National Training Group by the US Ski Team which means he is one just one step away from the US Ski Team!! GO BEN!

[reprinted from NENSA.net]

The season is over but the memories linger on. Ben Lustgarten, Member of the Middlebury Ski Team and NENSA Elite teams, recaps his first trip to U23 World Championships, and how experiences like this continue to fuel the competitive fire.

My trip to U23 World Championships in Italy was the highlight of my year! Not only was it my first World Championship racing experience, but it was my first trip to Europe!
With all that excitement and energy being used on being super stoked to be in Europe and seeing the streets, coffee shops, people, and dramatic mountain ranges I had a little less in the tank for racing. I do not think that is necessarily a bad thing. Leaving Italy with a little disappointment for how I raced will help fuel the fire for next year and hopefully some years of international racing to come.
One of the many memorable times during my trip was a little afternoon walk around the town of Predazzo, a town right next to Val di Fiemme, where the Opening Ceremonies were held. This was the day before the skate sprint, and a little walking exploration (with lots of picture taking!) was good to help the legs feel fresh and loosened up. We explored some small touristy-type shops and found an excellent little store that sold small American flags for 5 euros. Naturally many of us bought some for cheering later on in the week.
Erik and Ben
Our wandering led us to a hotel whose front desk served as a gelato store as well, thanks to Erik Bjornsen’s previous knowledge of the hotel. The next stop was a bakery with all sorts of pizza, chocolates, donuts, pastries and breads. Scott and I eyed an enormous tray of chocolate creations. I wanted to try some Italian pizza, where they were sold by weight not by slice. It was as delicious as I expected it to be. Erik and Tyler were checking out a funny little electronic expresso/coffee/mocha machine. Simply put in 0.50 euro and hit a button to choose what small hot beverage you wanted. After a few tries I finally got it and thoroughly enjoyed a rich hot chocolate with Erik.
The next day was the skate sprint. I do not see myself as a sprinter much, but I definitely would like to work on that next year to feel more comfortable sprinting. I did not qualify for rounds but it was a good experience. Tyler and Erik both qualified for rounds and we got to see them on TV later that day, they looked so professional with their waves to the camera at the starting line and representing the US Ski Team tights with glory.
All in all it was a wonderful and eye opening experience. I’m excited to race with and against these guys for years to come and see what we can do!

Annual Training Hours & Spring Training Plan

By on 9 April, 2014 in BKL Race Blog, Junior Blog, Masters Blog

Annual Progression (annual training hours):

First, see the chart below for sample annual training hours for nordic skiers. These numbers come from my experience as a coach, guidelines from national teams (US Ski Team and other countries), and they are steeped in the practical terms of what I think is reasonable. Note: these are guidelines, but by no means rules. There are absolutely 16-year-old boys training 500-600 hours per year, and there are also nationally competitive boys that are likely training <375 hours per year and having success. But, this at least gives an outline for parents and athletes to better conceptualize what it takes to be a skier.

Guidelines for annual training hours

Guidelines for annual training hours based on gender, age, goals, and commitment-level

Spring Training Outline:

Below is a training outline that athletes can use to guide training over the next few weeks. At this time, athletes should “get back to the basics”

  • get used to running … be safe … avoid injury
  • get used to cycling and other cross-training
  • remember to take it slow
  • get back into strength training
  • stretch: maintain or increase range-of-motion (boys: especially important!)

The information below would roughly correlate to an athlete on an annual plan of 285-300 hours (15-year old boy on a “local” plan or a 16-year old girl on a “regional plan). You can adjust the numbers by multiplying by a fraction (1.3x for a 15yr boy on a “national” plan).

As you can see in the file below: Monday April 21st is the start of hte 2014-2015 training season. In the ski world, late-April is widely considered the new training year, and high-level skiers are done with their vacations to Costa Rica and back to training by May 1st!

Spring training outline

Spring training outline

 

Upcoming Activities – MAY 2014

By on 8 April, 2014 in BKL Jackrabbits, BKL Race Blog, Junior Blog, Masters Blog

MAY 24, 2014 – Burlington, VT.  Great opportunity for the kids to run!

MVP Health Care YAM Scram

In celebration of Burlington’s Youth Advocacy Month (YAM), RunVermont will host the 14th Annual Youth Running Festival during marathon weekend.  All participants must be 4 to 14 years old on May 24, 2014.  Come join us for a festive, fun-filled event of running, bib decorating and excitement.  All children receive a finisher’s medal!
Click on the link above for more information and to register.
  • We will have the MNC Tent set up on site and coaches will be there to hand out information and meet with kids and families that are interested in our ski programs.
  • Please stop by for a visit and help us get the word out about how much fun it is to ski with MNC!!!
  • If you would like to help hand out info and answer questions about MNC please contact Rick at rtcostanza@gmail.com
 
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MAY 25, 2014 – Burlington, VT 
Key Bank Vermont City Marathon – CALL FOR VOLUNTEERS
 
MNC WLL OPERATE THE FLYNN SCHOOL RELAY EXCHANGE ZONE
  • We need several volunteers to help organize the RELAY ZONE for the marathon.  This is the final exchange before runners head along the bike path to the finish line. So if you are not already running in the race please email Rick at rtcostanza@gmail.com if you can help.  Kids are welcome to help but we do need some adults (Seniors, Masters or BK Parents).  It is expected we need about 8 volunteers to keep the exchange zone running smoothly. We can work in shifts if you cannot be there for the duration which should be  5 to 6 hours.
  • Volunteering at water stop or exchange zone is a very satisfying way to be involved in Vermont’s largest sporting event of the year.
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