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.
Friday, January 22, 2016
Saturday, January 16, 2016
Monday, January 4, 2016
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.
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.
Sunday, January 3, 2016
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.
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.
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.
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