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Masters’ Strength Session Workout

We did a strength session on Thursday to help us build strength for skiing. A strength session is great to include in your weekly exercise or training plan and will help your skiing immensely.  Strength usually peaks somewhere between your late 20’s and early 30’s and after that, it’s a gradual decline unless you do something to keep your muscles strong.  “Use it or loose it!” definitely applies here!  You can get stronger at almost any age by doing a strength program regularly, however, it just takes longer to build strength the older you get (but it’s totally doable!).

The Core Set: start at 30 seconds, build up to 1 min.  2- 3 sets:

  1.  Front plank-
  2.  Side Planks L- (keep chest open and everything aligned)
  3. Side Plank R -(keep chest open and everything aligned)
  4. Bridge (push up legs w/shoulders on ground)
  5. Bird dogs- (opposite arm & leg lift off floor)
  6. Bent knee leg lifts with back flattened to floor- (Right leg lift, left leg lift, both legs lift together, repeat)

Hip Bands: Do 10-15 reps 2x:

  1. Band on ankles, step to side down & back
  2. Band just above knees, step sideways down & back

*Use a resistance exercise band like Thera Bands

Circuit Set: set a timer for 30 -60 sec. and do the set 1-2 or 3 times (build up). Add and change it up to suit you and what you need.

  1. Step ups on picnic tables (you can do this on a box or use two stairs)
  2. Ankle/Arm weights in hands: hold in hands and lift out to side, down, then up in front, then down, repeat. Use 2-8 lb arm weights.
  3. push-ups
  4. burpee push-ups
  5. medicine ball lunges- can use any kind of weights
  6. dips- can do them between two chairs
  7. balance on one foot- can try to touch floor each time
  8. Russian twist or wood choppers w/medicine ball (or heavy log)
  9. calf lifts on steps right
  10. calf lifts on steps left

Masters Prep for the CLIMB

On a hot and humid Sunday, some of the toughest Masters around gathered at the base of Smugglers Notch for a rollerski interval workout.

This was not your ordinary Masters workout, but rather the start and growth of what might be the freshest, most fly group of rollerskiers to ever take on the Climb to the Castle. While the Peru Nordic Masters may embrace the ethos of heavy metal culture, fashion, and lingo, the MNC Masters are taking it up a few decades to become this season’s bastions of hip hop rollerskiing. It all started with a Jay Z disc in Steve Crafts’ car, purchased on a whim for $1 at Pure Pop Records.

Will there be an East Coast (Jericho, VT) versus West Cost (Peru, NY) beef like the grudges that heated up the streets in the mid-90s?

Will members of New York’s most notorious band of metal-loving Masters, such as the “Harvester of Sorrow” Jim Kobak, or the “Hand of Doom” Chris Rose, by able to stand up against the likes of notorious rap legend Steve “Craftmaster Flex” or “Slick Rick Costanza”? Have they heard of young underground hip hop sensation “Mic Drop Millar”?!

Only time will tell, as MNC Masters continue to gear up for the NYSEF Climb to the Castle rollerski race on September 16th. This is bound to be the showdown of the year, and if you’re interested in making your mark with this crew be sure to stay tuned to the Masters Training Doc for rollerski opportunities to help prepare.

For THIS particular workout, the crew tackled the uphill on Road 101 near Smuggs. A favorite haunt of the MNC Junior team, this beautiful hillclimb is perfect for anyone…smooth pavement, minimal traffic, and stunning views. Thanks to some shuttle-rides from MC “Killa Kort” Longenbach, everyone was able to get in a few trips up this big climb. And just like any good rap group, there’s a music video to go along:

Craftmaster Flex showing the homies how it’s done, with Smuggs in the background

Mic Drop Millar getting in some post-ski recovery food at the Burger Barn in Jeffersonville

 

 

Masters Fall Training

Tuesday Oct 8th – Dryland training at Mills Riverside Park 5:30 – 7:00

Sunday Oct 13th – Rollerski – Start from Round Church in Richmond. 9:00 – 11:00AM

Tuesday Oct 15 – Dryland training at Mills Riverside Park, Underhill 5:30 – 7:00 PM

Sunday Oct 20 – Rollerski followed by a trail run – Mud Pond, Williston 9:00 -11:00 AM

 

 

Masters 12/18 -12/20

We should have a small section of skiable trail this week.  Please bring skate skis and running gear for a combined dryland/on snow workout.

If mother nature cooperates with some winter weather we would like to put together some MNC relay teams for the NWVE Opener relays on the 23rd in St. Albans. Details are below.  Those interested please contact Rick so we can form some teams.  This could be a lot of fun – combining skiing with a social outing.

December 23, 2012

NWVE Opener Relays

Hard’Ack, St. Albans, VT

Freestyle relays for J1-Masters, J2, BKL distances. Low key fun 4 leg relays. 2.5Km loop. Race as an individual or on a team of up to 4 people. Individuals welcome to register and participate in day of race team lottery. Start Times: BKL 10am, Men/Women 11am. Prizes and raffle following the race.

Registration is open at Skireg: https://www.skireg.com/Net/3432.    Registration closes Friday, December 21st at 5pm, $10.00/person. Full refunds to pre-registered athletes in the event of a cancellation. Day of race registration closes 30 minutes before each race $15.00/person. BKL Registration $5.00/person.

Contact:Damian Bolduc, nwve@nwve.org

Website: http://www.nwve.org/Pages/NWVEOpener.aspx 

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