Tag Archives | junior training

Junior Training 7/7 – 7/20

By Adam Terko on 7 July, 2014 in Junior Blog

THIS WEEK

I encourage the athletes to consider a “double-session” on Tuesday of this week: train at the Range in the morning then run at Catamount in the evening. Once in a while it is a great physical and mental challenge to do 2 tough workouts in the same day, just like the US Ski Team and World Cuppers do!!

Tuesday 7/8 (AM Session): Classic skiing plus double-pole, as well as strength and continuous bounding (25/30′) at the Range. 8:30-10:30am.
Tuesday 7/8 (Evening double session?!): Catamount Tuesday night running race: 5km and 10km options this week.
Wednesday 7/9 (Bonus): Classic skiing with drills and double-poling. 9:00-10:45am at Williston Central School (across from the Police Dept). Parking is way around to the right/back of the school near the fields and bike path. We will rollerski into the nearby residential development which has nice gradual hills and low traffic for work on continuous double-pole.
Thursday 7/10 (AM Session): Skate skiiing with no-pole plus strength, plyos and legspeeds at the Range. 8:30-10:30am.
Thursday 7/10 (PM Bonus): Skate rollerski with Garrott Kuzzy at Charlotte Beach. 5:30-7:30pm.
Friday 7/11 (Bonus): “Downtown distance run” starting at Burlington High School. ~9 mile loop will incorporate the bike path and trails in the North End of Burlington. We will swim afterwards at North Beach. 9:00 – 10:45am.
Saturday 7/12: Bolton vertical day!! Classic rollerski up the access road, then hike to the summit of the mountain (1-2 times??!!?). After the workout we can jump in the Bolton Kettles. 10:00am – 12:45pm.
Sunday 7/13: Stowe 8-miler. This is not an official training, just a heads-up that this race is happening — very competitive field and fun event in Stowe.

NEXT WEEK

Monday 7/14 (Bonus Coop Event): Adirondack hike open to all! Full-day; bring lunch and money. Details forthcoming.
Tuesday 7/15: Skate rollerski at the Range with pack skiing, speeds, relays and bounding, 8:30-10:30am.
Wednesday 7/16: Bonus training TBA dependent on interest.
Thursday 7/17: Classic rollerski at the Range with continuous skiing, strength plyos and legspeeds. 8:30-10:30am.
Thursday 7/17 (PM Bonus): GMBC bike time-trial in Jonesville. Free. First rider starts at 6:30pm. 16-mile TT. Details: http://www.thegmbc.com/timetrial/2014%20Schedule.shtml
Friday 7/18: Bonus training TBA dependent on interest.
Saturday 7/19: Rollerski @ location TBA.
Sunday 7/20 (Bonus bike ride): Lincoln Gap and App Gap loop starting/ending in Waitsfield. 40-miles total with 2 monster climbs. Stop in Bristol for creemees.

Junior Training 6/30 – 7/13

By Adam Terko on 28 June, 2014 in Junior Blog

THIS WEEK

Tuesday 7/1 (AM Session) = 8:30-10:30am at the Range. Skate skiing with cornering, slalom and agility followed by 25-30′ continuous ski-bounding.
Tuesday 7/1 (Alternate option) = 11:30-1:00pm at Essex HS. Running with alternating miles approx L2/L3. Total run ~7 miles alternating approx 8:30 / 7:45 mile splits.
Wednesday 7/2 (Bonus) = Bonus session dependent on athlete interest. Location/mode of training based on who will attend. AM or PM.
Thursday 7/3 (AM Session) = 8:30-10:30am at the Range. Skate skiing with cornering, agility, no-pole and downhills followed by strength and legspeeds.
Thursday 7/3 (Alternate Session) = Central Vermont Nordic Coop: Rollerski up App Gap!! Talk with Tim about details!
Friday 7/4 = Colchester 3-mile running race out-n-back on Middle Road. Approx $5-10 entry. Informal, fun event. Wear your MNC summer training shirt!
Saturday 7/5 = [Lake Hortonia was originally scheduled but we have to delay] Tentative duathlon with a road bike ride + hike. Possibly App Gap / Long trail hike from Waitsfield.

NEXT WEEK

Tuesday 7/8 (AM Session): Classic skiing plus double-pole, as well as strength and continuous bounding (25/30′) at the Range. 8:30-10:30am.
Tuesday 7/8 (double session?!): Catamount Tuesday night running race: 5km and 10km options this week.
Wednesday 7/9 (Bonus): Training dependent on interest: location and mode of training based on who can attend. Morning session?
Thursday 7/10 (AM Session): Classic skiiing with double-pole plus strength, plyos and legspeeds at the Range.
Thursday 7/10 (PM Bonus): Skate rollerski with Garrott Kuzzy at Charlotte Beach. 5:30-7:30pm.
Friday 7/11 (Bonus): Tentative “downtown distance run” starting at Burlington High School. ~9 mile loop will incorporate the bike path and trails in the North End of Burlington.
Saturday 7/12: Bolton vertical day!! Classic rollerski up the access road, then hike to the summit of the mountain (1-2 times??!!?). After the workout we can jump in the Bolton Kettles. 10:00am – 12:45pm.

Junior Training 6/23 – 7/6

By Adam Terko on 23 June, 2014 in Junior Blog, Uncategorized

THIS WEEK

Tuesday 6/24 (AM Session) = 8:30-10:30am at the Range. Skate skiing with practice working on descents including slowing, stopping, bailing, snowplowing and kamikaze. Followed by 20-30′ continuous ski-bounding.
Tuesday 6/24 (Alternate running option) = Late-morning in the Jericho-area. Running with descending mile splits L1/L2/L3.
Wednesday 6/25 (AM Bonus) = Morning bonus session for athletes that cannot attend the evening rollerski in Charlotte. Time/Location TBA. **This session is dependent on interest**
Wednesday 6/25 (PM Session) = 5:30-7:30pm at Charlotte Beach. Classic rollerskiing with Garrott Kuzzy. Focus on technique work, specific strength and speed.
Thursday 6/26 = 8:30-10:30am at the Range. Classic ski with practice working on descents as well as slowing, stopping, bailing, snowplowing and tucking, followed by strength, plyometrics and legspeeds.
Thursday 6/26 (Alternate Session) = Running with 15x 400m short intervals at ~L2 pace followed by 100m legspeeds. 11:30-1:00pm at Essex HS.
Friday 6/27 (Bonus Session) = 9:00-10:30am road bike from Mud Pond.
Saturday 6/28 = 10:00-12:30. Rollerski up Bolton access road then hike with moderate intensity.

NEXT WEEK

Tuesday 7/1 (AM Session) = 8:30-10:30am at the Range. Skate skiing with cornering, slalom and agility followed by 25-30′ continuous ski-bounding.
Tuesday 7/1 (Alternate option) = 11:30-1:00pm at Essex HS. Running with alternating miles approx L2/L3. Total run ~7 miles alternating approx 8:30 / 7:45 mile splits.
Wednesday 7/2 (Bonus) = Bonus session dependent on athlete interest. Location/mode of training based on who will attend. AM or PM.
Thursday 7/3 = 8:30-10:30am at the Range. Classic skiing with cornering, agility, “bailing” and downhills followed by strength and legspeeds.
Thursday 7/3 (Alternate Session) = Central Vermont Nordic Coop: Rollerski up App Gap!! Talk with Tim about details!
Friday 7/4 = Colchester 3-mile running race out-n-back on Middle Road. Approx $5-10 entry. Informal, fun event. Wear your MNC summer training shirt!
Saturday 7/5 = Lake Hortonia adventure day with Murray and Jane Banks. Rollerskiing, swimming, sailing and fun!!

Junior Training 6/16 – 6/29 [updated Wed 6/18]

By Adam Terko on 16 June, 2014 in Junior Blog

THIS WEEK

Tuesday 6/17 (AM Session) = Intro and intermediate rollerski + bounding workout at the Range, 8:30-10:30am. Focus is on dryland technique fundamentals and balance on classic skis. Workout will also include strength and bounding intervals. Optional post-workout creemees at Jericho County Store afterwards!!
Tuesday 6/17 (PM Session) = Road bike “Tuesday Night Worlds”. This workout is for the older boys that have been attending our rides this spring — it will be a very difficult ride in a big group setting. Tentative plan is to start arrive at Dorset Park by 5:30 and begin riding at 5:45pm. This gives us a 15 minutes head-start on the group ride. We’ll join the ride whenever they catch us and try to hang with them as long as possible. Total loop ~33 miles.
Wednesday 6/18 (Bonus AM Session) = Running workout @ Catamount Family Center, 9:00-10:30am.
Thursday 6/19 (AM Session) = Intro, intermediate and advanced rollerski at the Range, 8:30-10:30am. Intro/Intermediate focus is on dryland skate technique, balance, games in the grass on rollerskis, skate technique/drills, followed by a strength workout [bring running shoes]. Advanced skiers will do a skate roll with sprints followed by running legspeeds and strength.
Thursday 6/19 (Unsupervised session) = 12x400m running on a track at approx L2 pace, followed by 10x100m legspeeds. Boys pacing ~1:40-1:45 per lap, gals pacing ~1:55-2:00 per lap.
Saturday 6/21 = Camel’s Hump hike via the Monroe Trail. Advanced athletes will do 30-60′ moderate intensity during the ascent. Hike begins at 10:00am and will conclude approximately 12:30pm.

NEXT WEEK

Tuesday 6/24 (AM Session) = 8:30-10:30am at the Range. Skate skiing with practice working on descents including slowing, stopping, bailing, snowplowing and kamikaze. Followed by 20-30′ continuous ski-bounding.
Tuesday 6/24 (Alternate running option) = Time/location TBA. Running with descending mile splits L1/L2/L3.
Wednesday 6/25 (AM Bonus) = Morning bonus session for athletes that cannot attend the evening rollerski in Charlotte. Time/Location TBA.
Wednesday 6/25 (PM Session) = 5:30-7:30pm at Charlotte Beach. Classic rollerskiing with Garrott Kuzzy. Focus on technique work, specific strength and speed.
Thursday 6/26 = 8:30-10:30am at the Range. Classic ski with practice working on descents as well as slowing, stopping, bailing, snowplowing and tucking, followed by strength, plyometrics and legspeeds.
Thursday 6/26 (Alternate Session) = Running with 15x 400m short intervals at ~L2 pace followed by 100m legspeeds. Time/location TBA.
Friday 6/27 = 9:00-10:30am road bike from Mud Pond.
Saturday 6/28 = 10:00-12:30. Rollerski up Bolton access road then hike with moderate intensity.

Junior Training 6/9 – 6/22

By Adam Terko on 10 June, 2014 in Junior Blog

THIS WEEK

Tuesday 6/10 = Catamount Tuesday night 5km or 10km trail run @ Catamount family Center. Race costs $4 and starts at 6:15pm. Tim will arrive by 5:30pm. More info here.
Thursday 6/12 = Running with short intervals, light plyos, legspeeds and strength at MMUHS, 4:00-5:30pm.
Saturday 6/14 = Summer kickoff bike ride / potluck picnic in Hinesburg. Meet at the Hinesburg Community School. Tim will lead a 40-mile ride to the top of App Gap and back, and we will have a 2nd group that does a 16-mile loop on easier terrain. After the ride we will head to the Solow/Henry residence (less than a mile away) for potluck-style picnic and swimming/ slip-and-slide! Address = 209 Coyote Ridge Rd, Hinesburg. Picnic starts @ noon.

NEXT WEEK

Tuesday 6/17 (AM Session) = Intro and intermediate rollerski + bounding workout at the Range, 8:30-10:30am. Focus is on dryland technique fundamentals and balance on classic skis. Workout will also include strength and bounding intervals. Optional post-workout creemees at Jericho County Store afterwards!!
Tuesday 6/17 (PM Session) = Road bike “Tuesday Night Worlds”. This workout is for the boys that have been attending our rides this spring — it will be a very difficult ride in a big group setting. Tentative plan is to start riding at 5:45pm from Dorset Park. This gives us a 15 minutes head-start on the group ride. We’ll join the ride whenever they catch us and try to hang with them as long as possible. Total loop ~33 miles.
Wednesday 6/18 (Bonus AM Session) = Running workout @ Location TBA, 9:00-10:30am.
Thursday 6/19 (AM Session for ALL) = Intro, intermediate and advanced rollerski at the Range, 8:30-10:30am. Intro/Intermediate focus is on dryland skate technique, balance, games in the grass on rollerskis, skate technique/drills, followed by a strength workout [bring running shoes]. Advanced skiers will do a skate roll with sprints followed by running legspeeds and strength.
Saturday 6/21 = Camel’s Hump hike via the Monroe Trail. Advanced athletes will do 20-30′ moderate intensity during the ascent. Hike begins at 10:00am and will conclude approximately 12:30pm.