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.

Telstar Relays results

Congratulations!!!!!
Everyone did a great job at the Telstar Relays yesterday. It is really good to get the first race out of the way.
Think about how you did and where you might take few more seconds off your time. Did you start too fast and slow down half way through the race? Did you have too much energy left after the race?  Those are questions to ask yourself to plan how to pace for the next race.

You can find the results for Saturday's race at:
http://www.mainehighschoolskiing.com/index.php/race-results


Teams:

Team 1

Lily Johnston

Nate Smail

Maya Egan

Bennett Hight

Team 2

Lena Martin (Brunswick)

John Smail

Sarah Ferdinand (Brunswick)

Yacob Olins

Team 3

Allison Greuel

Perrin Davidson

Chloe Davidson

Kyle Dorsey

Team 4

Lily Horn

Finn Johnston

Zoe Battle (Brunswick)

John Giddens

Individual skiers

Michaela Dorsey

Lucy Wing

Grace Zachau

Erin Coughlin (Brunswick)

Coach Information

Head Coach           Joel Hinshaw
Phone                     207 688-4250
Work email            jhinshaw@llbean.com
Home email           joelhinshaw@yahoo.com

Assistant Coach     Elysha Dyer
Phone                     207 522-9737
Email                     elysha.dyer@gmail.com

Texting is best if you need a same day reply.
If you email the head coach then please send it to both email addresses.

Welcome to the 2015/2016 ski season.
I hope everyone had a great Thanksgiving, now that is it over it is time to start burning those calories.

Saturday November 28 - 9:00 Practice at Pineland
Meet at the Ski room, downstairs from the Welcome Center
Bring old classic length poles, running shoes and a change of clothes.

There will not be an optional Sunday practice on November 29.
Please do the following for Sunday:
90 minute walk/jog with poles
30 minutes into the workout do 6 x 30 secs intervals at 85% maximal effort, not max effort.
Crunches
Pushups
pull-ups if you have a place
PLANKS for 1 minute front and both sides.

December practices are listed in the next post.

Updated Practice schedule March 12 - 19

3/12/15 Thursday 3pm Meet at Pineland - SKATE  games finishing with 5 x 5sec V2 sprints
                            U16 WAX skis at high school
3/13/15 Friday GOOD LUCK U16 Team, John and Yacob!!!!!!
                            MHS team on your own Level 1 ski 45 minutes
3/14/15 Saturday LET ME KNOW IF ANYONE WANTS TO MEET!!
                            10am - 12pm meet at Pineland CLASSIC race/time trial
3/15/15 Sunday  on your own 90 minute CLASSIC ski
3/16/15 Monday Day off if you skied Saturday and Sunday.
                            If you took Saturday or Sunday off then meet at Fogg Farm, Freeport. CLASSIC

3/17/15 Tuesday   Happy St Patty's day.  SKATE  BIATHLON event at Pineland for everyone on the ski team!!!!!  Come out and try your luck at shooting and skiing. :)

3/18/15 Wednesday   Day off
3/19/15 Thursday   3pm meet at Pineland for one last SKATE practice... boo hoo hoo... :(
                               WAX SKIS at high school - classic and skate

When you are finished skiing on a pair of skis you have to thoroughly clean the glide zone since the spring snow is very dirty. Clean them before you put summer wax on them , so the wax gets in the base and not the dirt.
It is best to invest in a glide zone cleaner so you do not strip out wax from the base, but you can use regular base cleaner if you don't have anything else. If you use base cleaner then you need to put several layers of summer wax on your skis.

States Photo

Congrats!!!

Congratulations Freeport Nordic!!!!! I was so impressed and proud of you all for the hard work you put into the races Saturday. Congratulations to all who made the U16 and Eastern High School teams. I am available to be at practice wednesday,Friday and Saturday this week, see the last posting. See you at practice Joel

Practice Schedule 3/2 - 3/8

3/2/15 Monday 2:30 at HS ski room - For all Nordic skiers!! return uniforms and clean room.
3/3/15 Tuesday on your own - CLASSIC 45 minute easy/level 1 ski
3/4/15 Wednesday 3pm meet at Pineland - SKATE 60 minute ski with 3 x 5 minute Intervals
3/5/15 Thursday on your own - SKATE Level 1 ski, ending with 4x 10 seconds V2 sprints
3/6/15 Friday 3pm meet at Pineland - CLASSIC
3/7/15 Saturday  - OK no time trial today!!!!
                         We will ski the back side of Wildcat Mt. More details to come.
                          Team Year-end dinner at the Dorsey's 6pm??
3/8/15 Sunday On your own - SKATE 90 minute ski