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