Ski Camp Update

Happy Holidays.

In case you want to know where the ski team will be practicing, we decided on the following to reduce driving and increase skiing.

Thursday we will drive up to Jackson Nordic center. We will ski till 4pm at Jackson Nordic and then head up to Joe Dodge Lodge in Pinkham Notch.

Friday we will ski all day at Great Glen Nordic Center at the base of Mt Washington, 5 mins from the lodge.

Saturday we will ski at Jackson Nordic Center on the way home.

I expect to be home between 5 and 6pm Saturday evening.

 

It looks like we are heading to the right area with the prediction of 16 to 22 inches of snow.

Thursday Dec 29 Departure

We are scheduled to leave for Holiday Camp at 8 am Thursday Dec 29.
Please be there between 7:15 and 7:30 so we can load and leave at 8am.
With the snow predictions I want to get on the road by 8am so we can be there before the heavy snow begins.
We will drive straight to Jackson Nordic Center and ski from 11 to 4.
Please dress to ski so you do not have to do much changing when we get there.
Also keep your ski boots and water bottle in a bag you can access quickly.
Overnight bags may not be accessible when we arrive at Jackson.


It is so exciting we are getting fresh snow for the camp.
See everyone tomorrow.  

Tuesday/Wednesday workouts

Tuesday: Skate or Classic
20 minute warm-up
start with 10 minute level 1/2 skiing
5 x 30 secs level 3/4 pickups with 1 minute level 1 ski between
followed by 2 x 2 minute 5k race pace pickups with 2 minute level 1 ski between.
5 minute level 1 ski


Intervals
5 x 2 minute level 4, race pace with 1 minute rest between.


10 Minute level 1 ski


Double poling
5 x up a 30 second hill that challenges you to keep momentum going.


10 minute cool down




Wednesday:  Skate
Same warm-up as Tuesday


15 minutes no pole ski


6 x  hill intervals on a hill that takes between 15 - 30 seconds to ski.
Push the hill as hard as possible and finish the interval over the top not at the top


15 minutes of double poling


10 Minute cool down

In case you missed it

In case you missed the email here is the information for holiday camp: as always, if you have questions do not hesitate to ask is. Look forward to seeing you all soon!

Hello All:

There are three, that’s 3, items of importance in this memo.

1.

Please see Holiday Camp release form that, like this memo, is attached in email. Fill it out and get it to Joel.

2.

Holiday Camp is expensive this year and is taking a greater chunk of our Booster savings than we’d like. For this reason, it’s really important that you pay your Nordic dues. They are $100 per skier. I know it may seem like a lot to ask given the time of year and the cost of ski camp BUT it should have been paid at the start of the season. (Does that make it any easier?) Thanks to those who have already paid.

3.

We're "on" for Holiday Camp! Here are a few details:

Where: We'll be going to Joe Dodge Lodge at Pinkham Notch in NH.

When: Departure time is 8:00 am, Thursday, Dec. 29. We'll leave from the high school. Return date is Sat. Dec. 31, at about 6:00 pm.

Food : Dinner and Breakfasts will be provided. You will need to pack snacks and a lunch for the first day. This is yourresponsibility. You’ll need to buy bag lunches for Friday and Saturday. The cost is $10 per day.

What to bring: There will be beds for everyone. Be sure your name is on everything. Room is tight in cars don’t bringanything extraneous.

In addition to your ski gear:

1) water bottle and carrier

2) Running shoes

3) winter boots

4) head lamp

5) ski clothes for 3 days. Bring extra layers. There will be no washing machines available!

6) PJ's

7) toiletries

8) Classic and Skate skis, boots, poles - Don't forget!

9) sunglasses and sunscreen

10) lunch and snack for ride up

11) Heavy/Warm overcoat

12) Money for snacks on way up and back and souvenirs

A rough daily schedule will look something like this:

7:00 wake up

7:15 walk/jog or some know of warm-up, then stretch

8:00 breakfast

9:00 Get in vehicles to drive to Great Glen

9:30 - 11:30 practice

11:30 - 12:30 lunch

12:30 - 3:00 practice

3:30 wax

4:00 - 6:00 free time

6:00 dinner

After dinner activities such as games, ski videos, cards Skiers to their rooms by 10 +/- with lights out at 10:30.

Saturday, departure day, will be similar but we'll pack up and leave after lunch.

Adults attending (at this time):

Naomi Beal and Josh Olins

Kristen and Michael Dorsey

Abigail Hight

Greg Greuel ?

Coaches:

Joel Hinshaw:  207-688-4250

Elysha Dyer:  207-522-9737

Ski Camp is a lot of fun and we're excited to have everyone there.

Let me know if you have questions.

Rosita

Friday Dec 23

Friday's practice
Skate
15 Minute warm-up
15 minute no pole
30 minutes skate with poles ( during the 30 minutes do 4 x 2 minute pickups  with 2 minutes rest between)
15 minutes double poling only
15 minutes cool down - make it the easiest ski you can and still move forward.
Stretch and wax your skis!!!
Eat well and get your rest.


Saturday Dec 24
Classic day
Same workout as Friday, but with classic skis.


Now that the holiday is here focus on eating well and not just eating a lot.
Get 8 hours of sleep!!!!
Stretch and do your planks.


I will be at Pineland Friday and Saturday from 9 to 11 if you can get there to ski.


I will post workouts soon for Sunday and next week.
Happy holidays!!


Joel

Training and Team Goals

Now that winter is in full swing the weather will not always be on our side. Each of you have to be focused and get out skiing even on days we have to cancel a race or practices due to weather. Taking a full weekend off will not help you with your goals or the team goals. Stay focused for the next couple months and lets train smart and with a plan.


Both boys and girls have very good team goals but the only way to achieve both is to get out when it is cold and snowy, or raining or the snow is not the best conditions. Remember to be the best skiers we all have to train, get stronger and stay healthy. If we don't get stronger the next few weeks then we may have to re-evaluate goals, and your goals are too good not to accomplish them.


As much as people think Nordic is an individual sport, we know it is very much a team sport. Team lets get together and push each other to get to the next level where you know your goals are reachable. Hopefully we are ready to train hard and train smart the next few weeks.


"Always give your best!" (Kikkan Randall)


See you tomorrow.
Coach

The week of Monday Dec 19

Monday Dec 19
If you were not able to get out for a ski and took the day off, Sunday then you should ski Monday
If you did ski today then take Monday off.


Tuesday and Thursday we are taking a bus to Pineland. The bus will leave at 2:35, so get ready as soon as school is done.


Wednesday is the School concert so we will have practice at the high school and it will be short


Friday I did not schedule a practice but would like to hold an optional practice at Pineland. There will not be a bus so we will meet there.
Practice will be from 9 - 11.




Skiing was a little challenging but very fun on Saturday. I hope you all made time to get on your skis with the new snow.

Sugarloaf Race CANCELLED

Just got a call from the school that they are cancelling the bus for tomorrow, Saturday Dec 17.


Please get out and ski for 90 minutes continuous.
During the ski time please do the following
Simulate a race warm up at the beginning
Find a hill you can V2 and do 6 hill repeats V2 only
double pole continuous for 20 minutes, so find a relatively flat area to double pole


Try to ski continuous as you do all the above, your rest should be while you are skiing slowly, limit stopping.


Do the same on Sunday.







ALSO, Please stay healthy by:
Staying hydrated, drinking plenty of water through out the day
Eat well, especially breakfast and lunch
Get plenty of sleep.
Train when you are supposed to train and rest on the rest days


This time of year you can lose a lot of training time if you get sick, so don't share water bottles, stay home if you are sick and rest.

Pasta Party

Hello all,

Tomorrow after practice we will have a Pasta Party at the Dorsey home.
We will confirm an exact time at practice.

Remember it is going to be cold tomorrow so dress warm! (I would highly recommend something thicker than leggings for your bottom layer.) Also bring dry clothes for after practice, snacks, and water.

See you all tomorrow!

Saturday Dec 17

Saturday Dec 17 is the Sugarloaf opener. It will be a skate race between 3 and 5k, they have not set the course yet.


The bus leaves at 7am, do not be late.


This is the first race of the season for all teams so don't get nervous about it. Take the opportunity to see where you are physically and practice technique in a race.

1st Pineland Practice Dec 15

Thursday December 15 we will car pool to Pineland to get on groomed trails. Hopefully we will have enough car seats to get everyone out there. We will discuss this at todays practice.


Anyone driving another skier needs to have signed the drivers form to have passengers.


Friday Dec 16, we will have a bus taking us to Pineland.
It will be a very cold day, with a HIGH of 11 degrees F.


Make sure you bring all your warm clothes, a heavy coat and everyone has to wear a hat and gloves.
bring a buff or neck warmer as well


Be ready to leave the HS right after school is out, as close to 2:30 as possible.

Sunday Dec 4

Great First week of training by all of you.
I am impressed that everyone started the Nordic Season with some good fitness.


Sunday Dec 4 - Get out for a 90 minutes exercise, biking, running, hiking are great if that is all you can make happen, but walking/jogging with poles will be even better if you can find some trails to explore.


If you are comfortable with roller skiing then do 90 minutes continuous of a level 1 and 2 roller ski.
If you have roller skis and are not yet comfortable then get out on them for 45 minutes to practice and then finish your workout with walking/jogging with poles if possible.


Monday Dec 5 is a day off, focus on your other activities and homework and take the day off from training.


See everyone on Tuesday for week 2.


Joel

Ski Season Starts Tuesday Nov 29

I hope everyone had a great Thanksgiving.
Ski season starts this Tuesday November 29.
Please bring your running shoes and roller skis if you have them. Be prepared to be outside in the cold weather


I apologize but I realized this weekend that the seasons calendar was not viewable on the blog. I corrected it and you should be able to see all the upcoming practices and races.
Of course the calendar may change over the season so watch the blog and emails for updates.


See you all Tuesday.

Pictures

We have added a gallery page to the blog. Throughout the season you can email Elysha your pictures and she will add them to the gallery.

There is snow at Titcomb Mt and they are hosting a training day.

 

I NEEED TO KNOW WHO IS PLANNING ON GOING TOMORROW, SATURDAY, February 27.

 

I am sending this to the entire team as you all are welcome to come skiing if you want to spend the day in Farmington.

 

We will leave from the High School at 9am!!!

I hope to be back no later than 4pm.

 

We will be skate skiing most of the day, but feel free to bring classic to cool down with if you want.

 

We will be doing the sprint races for our intervals, but you do not have to do those if you are coming out just to ski.

 

Please bring

Skate skis, poles and boots

Water bottle

Change of clothes

Lunch if you don’t want to purchase food there

Money for trail fee and snacks

 

We will have to figure out carpooling when we get to the school. Just let me know tonight who is going.

 

Parents I need to have a note saying it is ok to have students riding with other students or if they need to ride with me (I have room for 4)

 

Sorry for the last minute message

 

Joel

U16/EHSC Qualifier

Just a reminder that everyone racing in the U16/EHSC qualifier race on March 5 has to register themselves.
The School (or I) will not register anyone for this race.


http://chisholmskiclub.org/index.php/eastern-hs-championship-maine-qualifier


We will be waxing both classic and Skate skis on Friday March 4 at the high school starting at 3:30.


Check the calendar for the practice schedule and be flexible with the type of training, we may be roller skiing, running or skiing on snow depending on weather.


Bring running shoes, skate ski boots and roller ski poles to practice.

Post States

Wow, the regular Nordic Ski season is over. :( That went very fast and was very challenging due to the "great" winter we are having.
I want to thank all of the Freeport/Brunswick Nordic team for their great accomplishes this winter and amazing results at the WMCC and States races. :)


The next step for all of you is to make sure you attend the Awards ceremony March 3 at 7pm. It will be shorter than past years as we will just be doing the awards and not staying for the individual team  part.
Instead we will have a year-end party where we will present varsity letters/certificates, State team medals and just enjoy the end of the season and maybe view some photos.
Details will be coming soon.


Also...
I updated the Feb and march calendars with a couple practices, so check them out if you want to keep "skiing". Anyone trying out for the EHSC and U16 teams have to be focused enough to keep going with your workouts till after those races are over.
I will be handing out roller skis on Wednesday so you can keep skiing during the week and hopefully snow skiing on the weekend.


All practices are optional, but highly recommended for EHSC and U16 skiers. Plus it will give you a head start for next year. :)

Saturday at Sugarloaf

For Saturday at Sugarloaf bring both classic and skate skis, we will do both that day. Also please pack a lunch and snacks for the day or money to purchase lunch at their deli.

Practice Feb 8 - 17 Update with the correct month :)

Another Congratulations to all of the Freeport Nordic Team for 2 great WMCC races.
What a tough week for everyone skiing in icy conditions and then roller skiing to soft powder.


Now it is on to the States. We still have to stay focused on skiing our best and fine tuning technique.
I will be gone till the 15th. You will be in great hands with Coach Dyer (Elysha, in case you forgot)


This week's schedule
Monday Feb 8 -         Day off
Tuesday Feb 9 -         2:30 bus to Pineland Skate
Wednesday Feb 10 -  2:30 bus to Pineland Skate
Thursday Feb 11  -    Day off
Friday Feb 12 -         2:30 bus to Pineland Classic
Saturday Feb 13 -     7:30 bus to Sugarloaf Classic
Sunday Feb 14 -       9:00 optional practice at Pineland Skate
Monday Feb 15 -      2:30 bus to Pineland Classic
Tuesday Feb 16 -      Day off
Wednesday Feb 17 - Practice on your own.
                                 2:00 wax at the High School. We have to wax both classic and skate skis.
Thursday Feb 18 -    7:30 bus to Sugarloaf Nordic Center State classic race






Brunswick team
Monday Feb 8 -       30 min ski w/ 2 x 2 min pickups after 15 minutes, ending w/ 4 x 10 sec sprints
Tuesday Feb 9 -       Conference championships
Wednesday Feb 10 - 45 min ski w/ 3 x 2 min pickups after 20 min, ending w/ 4 x 10 sec sprints
Thursday Feb 11 -    Conference Championships
Friday Feb 12 -        Day off
Saturday Feb 13 - Wednesday Jan 17 same schedule as above

V2 videos & reminder about Saturday

For those of you who are new to V2, here are some quick videos that talk about good V2 technique.

https://www.youtube.com/watch?v=3RRZMS4Qcvc


https://www.youtube.com/watch?v=9pjzh_65-I4

Also a reminder that Saturday's practice will be at 9:00 at Pineland and it will be classic skiing.

Hey guys,

I realized I do not have cell numbers for a lot of you. If you get the chance can you please text your name to 207-522-9737 so that I can build a contact list. Thanks!

Results and Thursday Friday practice

Congratulations to everyone, great racing today in some tough conditions.
Some of you have an idea of what you have to work on for the next skate race, V2!!


Thursday we will skate due to the conditions at Pineland.
Friday we will classic to get ready for Saturdays race.


Check today's results on the results page.

Practice/Race schedule for January 4 - 9

Monday Jan 4  -  Day off   If you have been skiing since the last Day off then take Monday off and relax the muscles. If you did not ski on Thursday or Friday last week then you should get out and ski  Monday for a continuous 10 to 15k ski.

Tuesday Jan 5 - Practice at Pineland
2:30 bus so get everything ready and on the bus as soon as you get out of school.
After we get back from Practice we will set up table to wax for Wednesday's race.

Wednesday Jan 6 - 5k Mass start Skate race , Pineland
3:30pm Girls start, followed by boys shortly after.

Thursday Jan 7  -  Practice at Pineland Skate
2:30 Bus

Friday Jan 8  -  Practice at Pineland Classic
2:30 Bus
Waxing for Saturday's race after practice.

Saturday Jan 9 -  Levitt Classic Race, Waterville
12:00 Girls
1:00 Boys
More information to come.

Race Warm-up / Cool-down information

Warm-up  -  The shorter the race the longer your warm-up should be.
The following is what you need to focus on for the next races:
1. inspect the course at a low level ski if there is time, practice a couple times areas of the course that you are uncomfortable with.
2. Make sure you know where the start is and know the last 1/2K and where the finish line is. Knowing the last 1/2K tells you where to push harder and give all you have for the finish.
3. 20 minutes before YOUR start go back out and ski for 10 minutes then do 3 x 2 minutes pickups
4. 5 minutes before YOUR start do 4 x 10 sec sprints (this may have to be running w/poles since there may not be enough room to do sprints on skis).
5. If there is not enough time to do all this and inspect the course then you must do your pickups during the course inspection. then come back and relax till you do your sprints.
6. Always keep moving and breathing deep before your start and DO NOT GET COLD!!!!

Race  -  Races should be for race pace, go as hard as you can without blowing up. The pacing is one of the hardest things to figure out for many athletes. Sometimes you can increase your speed by slowing down just a little and focusing on technique. Think about what you need to do to be fast, don't just try to go as fast as you can.

Cool-down  -  After you catch your breath and hand over your bib, get some water and maybe a snack then head out for a cool-down ski. For most of you that means to ski the race course again at level 1.
It is important to cool-down by skiing, active recovery.