Training plans over break

MCWS Nordic Winter Break Training Plan

The team doesn't get back together until Wednesday, January 4, the day MCWS returns to school. We have a race on the schedule that day and will check in later during vacation to firm up plans. In the meantime, everyone should aim to do what's shown below. Happy vacation, everyone!

Cardio - 5 days/week

Each week, try to do 5 days of cardio work, 2 hard, 2 medium, 1 easy. Try to space out your hard days. If you can find a place to ski, that is preferable to running. If you would prefer to bike, or row, or do some other type of cardio work, that is fine.

For the hard days, target these two workouts:

• 10 minutes warmup, 5 x 3 minutes at race pace, 2 minutes recovery, 10 cool down 
• 10 minutes warmup, 20 minutes at “tempo” pace. This should be the pace that you would run a 10k in. When you finish the 20 minutes, you should feel like you would halfway through a race. You could definitely keep going, but you put in a big effort. 

Core - 2 days/week
Core strength is crucial for balance, injury prevention, and poling strength. Do core workouts, just like we have in practice, twice per week. Aim for 8-10 exercises for 45 seconds to a minute.

Strength - 2 days/week
Strength, specifically in your quadriceps and triceps, will also be crucial for performance. Do strength workouts, just like in practice, twice per week. Make sure to include step-ups, squats, dips, and pushups.

Should I run or ski?

• Ski if you can! 

Something hurts, should I still do the workout?

• Be very careful with your body! If the pain gets worse as the workout continues, stop the workout and take a day off. Getting injured and not being able to ski is not fun. If the pain subsides, then you’re probably OK to finish it.

Change in practice plans this week

Good news! Pineland has opened up so we will practice on snow on Tuesday and Wednesday this week. Please take note of the following:

Bring:
SKATE skis*, boots, poles
Gloves
Hat
Long pants (no shorts)

*If you've got wax from last season on your skis, please clean them tonight.

Timing:

• We aim to leave as soon as possible after school and definitely by 3:15, so skiers should change and be ready quickly.
• The van will return to campus around 5:00.

NYA skiers are planning on meeting the team at the Pineland nordic center at 3:30, now in its new location at what was the Y (at the opposite end of the Pineland campus from where it used to be).

Upcoming vacation

MCWS starts vacation on Thursday, December 22, so there will not be formal practice after Wednesday, December 21 until we return from break. School starts back up on Wednesday, January 4 and we have a race scheduled for that day. Since we haven't yet been able to get on snow, we will be in email communication over break to see who wants to participate in this race. Anyone that does race is encouraged to do it as a "get the kinks out, training" experience rather than the usual go hard on race day.

During break, skiers are encouraged to keep up their fitness and get outside. Depending on weather, location, etc., this could mean running, skiing, swimming, etc. Throw in some core here and there and you'll be ready to rock it on snow!

States Races RSVP

All skiers and their parents should be sure to read the post just below this one re: the upcoming States races February 22 and 23. Even though States is over two months away, planning is happening now so we need a confirmation from every skier this week that they will be attending these races. Please touch base with Susan to confirm.

We also are looking for a parent volunteer to accompany the team, so please talk to Susan if this might be you!

Schedule/Race/States Info

The race schedule is now posted on, you guessed it, the Race Schedule tab. Note that we may add one or two races as the season progresses, so do check back.

Important States Race News:
Looking ahead, we have States races on Wednesday and Thursday of February vacation week, this year in Fort Kent! The team will travel up north on Tuesday, February 21, followed by races on Wednesday and Thursday, February 22 and 23, and will return home the evening of Thursday, February 23. The team will be taking school vans and staying in a nearby rental house. We will need one parent to accompany the team on this trip to help out with general oversight, cooking, etc. Please get in touch with Susan - highschool@mainecoastwaldorf.org - if this lucky parent could be you. Also note there will be a cost for this trip to cover actual expenses (house, food, etc.). We expect the cost to be under $200/skier and could be far less. Please talk with Susan if the cost presents a problem.

We are expecting everyone on the team to ski in the States races, so please do everything you can to make yourself available. If you have a long standing, important engagement (grandma's 100th birthday, sibling'a wedding, family trip to Bora Bora), please let Susan know asap.

Start of the 2022-2023 Ski Season

Welcome to the start of ski season! This blog will be updated in the coming days/weeks as the season develops. A few key things to note:

• Since skiing is so critically tied to weather/snow conditions, everyone should check this blog daily and note changes to practice locations and plans, race changes, etc. For instance, it is possible that the snow is good on a local golf course, so practice may move from Pineland to Val Halla in Cumberland or Freeport Golf Course. Make sure you check the Practice Info tab every day.
• Much info will also be shared on this Home tab, so when you are checking the blog, be sure to scroll down on the Home tab and read all posts that may have appeared since you last checked.
• Critical time-sensitive information (e.g. a race is cancelled a few hours before race time) will be sent via email and also posted in the hallway at MCWS high school. Other than extreme situations, regular team information and schedules will only be shared here on the blog (not via email), so do make sure you regularly check in here.

In general, while we are in dryland mode, practices will be Monday-Thursday with no practice on Fridays. Once we are on snow, we will be in action Monday-Friday with practice every day and races most Wednesdays.

This week's practice schedule has been posted on the Practice Info tab. Skiers should bring workout clothes to school and change as soon as classes end, being ready for practice as quickly as possible.

Note for NYA skiers:

MCWS dismissal time is 3:00. MCWS students will then change and be ready for practice to begin 3:10-3:15. You should arrive at the MCWS High School and be ready for action no later than 3:10.

A reminder that all team members are expected to attend all practices, with rare exceptions and/or in the case of a regular arrangement (e.g. a music lesson every Tuesday, etc.). If something compelling comes up such that you can't attend practice on a given day (medical appt, sick, etc.), skiers must communicate that as far in advance as possible to the coach and to Susan.

Ski Team 2022-2023

Welcome to the ski team blog! We are looking forward to the 2022-2023 season and hoping for lots of snow.

Practice will begin on Monday, November 28 after school and will be dryland training (running, hill bounding, roller skiing, etc.) until we have snow on the ground. A more complete practice schedule will come out in the next couple weeks.

Everyone should keep an eye on this blog as the season ramps up, as this will be the go to place for all ski information. Day of changes will be emailed to parents and communicated to students at school, but for the regular schedule of what's happening, this is where all info will be found.

Many local ski swaps are taking place in the next few weeks. Check out mainehighschoolskiing.com to see all the the swaps.

Think snow!

Two Important Things

One of these is definitely more fun than the other, but do please remember both ...

1. Return your CLEAN race suit to Susan asap.

2. Come to the Team Appreciation Evening this Tuesday, March 8 at 7:00pm at the High School.

Thanks for a great season, everyone!

Looking ahead ...

Here's what there is to know about the nordic team for the next couple weeks ...

End of Season:
With the States races behind us, the high school regular season is officially over. HOWEVER, see below for info about optional races.

End of Season Gathering:
We will have our final ski team event on TUESDAY, MARCH 8 at 7:00pm at the MCWS high school. Skiers should all plan to attend and we hope to see parents too. For those new to the team, this is an hour (maybe a little longer) of appreciation and looking back at the season. The team thanks the coaches and other helpers, the coaches recap the season and we wrap up with a slideshow. In non-covid years, we usually have cake or other tasty treats, but since we currently try to avoid unmasking (and therefore eating) while inside, we will send everyone home with a cookie instead.

Photos:
If you haven't already added photos to the shared google drive, please do that now. This could be pictures of ... skiers, coaches, parents, waxing, racing, hanging out together, etc. - Click HERE for photo folder link.

Optional Races:
The regular high school race season is now complete.  Coming up in just over a week (Saturday, March 5) is the OPTIONAL U16/Eastern High School Qualifier, which is scheduled to take place at at Sugarloaf. For those that don't know what this is, the qualifier is a "two race in one day format" (classic in the morning, skate pursuit in the afternoon) to determine who is eligible to represent Maine in both the U16 (under 16) festival and the Eastern High School (EHS) festival later in March. Each of these festivals is a 2 day event of skiing and racing. U16s are for younger skiers (age 14 and 15) and EHSs are for all high school skiers. Each state in New England (and nearby) will field a similar team of 24 skiers and they all race against each other on the festival weekends. Note that if you make either of these teams and choose to attend the festival weekend, there is a not insignificant fee to be paid by the skier/family, plus NENSA membership.

Anyone is welcome to participate in the qualifier. Interested skiers should keep an eye out on www.mainehighschoolskiing.com, as they have a post now - https://www.mainehighschoolskiing.com/index.php/20-latest-post/1211-2022-maine-u16-ehsc-nordic-selection-race-info - and will likely post more detailed info over the next week. Do note that this is not an MCW-NYA team event, so the race registration fee ($22) is not covered by your MCW-NYA team fee.  All skiers participating in the qualifier will need to submit their own registration (online registration form found on the qualifier info page linked above).

Coach Nathan has graciously agreed to wax for our skiers participating in the qualifier, so please extend an extra thank you to Nathan for his help. Anyone wanting Nathan to wax for them should contact him by Monday, February 28 at 9:00am. Good luck to all that elect to ski in this race!  Remember that if you make one (or both) of these teams (the EHS team and/or the U16 team) and intend on participating in the festival weekend(s), you must have a check in hand and be prepared to pay for the festival weekend(s) on March 5, the qualifier day.

For those that do make either the U16 or Maine EHS team - those festival weekends are:
U16 - March 12-13 at Jackson, NH
EHS - March 19-20 at Titcomb Mountain in Farmington

More info about the festivals can be found on nensa.net --> Events, then look for either Eastern High School Championships or U16 Eastern Championships.

Scholarship:
There may be some scholarship funds available for attending these festival weekends. Again, keep an eye on the mainehighschoolskiing.com post for more info or contact Buzz Bean (EHS trip leader) or Elisha Dyar (U16 trip leader), both of whose contact info can be found on the qualifier post on mainehighschoolskiing.com.

Practices:
Since the regular high school season is over, there will not be regular daily practices. However Nathan may be available to meet some days with interested skiers, but needs to know ahead of time who will be there. Anyone that wants to continue practices with Nathan MUST connect with him by Monday, February 28. As long as Pineland is open, skiers are always welcome to arrange their own transportation and ski on their own (passes are still good). Skiers are also welcome to ski on the trails on the Desert Rd campus (grooming status unknown).

Uniforms:
Everyone should return their CLEAN uniform to Susan this week.  Kids skiing in the qualifier next weekend may keep their uniforms until after that race.

States Info

 Check the Practice Info tab for States info!

No Practice Tomorrow (Friday 2/18)

Due to high temps and forecasted rain, practice for tomorrow (Fri. 2/18) is canceled. Enjoy the start of break and see you on Monday!

Practice Today (2/17) Switched to MCWS

Hi Team - Pineland is closed today, so we’ll have practice on the trails at school. Same start/end times (see practice info tab). See you later!

Clarification about today's race

The race happening today, February 16, is a mass start skate race at the Oak Hill section of Pineland. Sorry for any confusion. Girls start at 3:30, boys 4:00.

What's next

Great job at yesterday's WMCC classic race, everyone! Next up is Part 2 of the Western Maine Conference Championship, a skate pursuit race this Saturday. For those of you that don't know, a pursuit is where everyone's start time is based on their exact finish time of the previous race, so essentially a continuation of that previous race with two days in between. Specifically, the skier that finished first in Wednesday's race will be the first skier on Saturday. The second skier (who finished 30 seconds behind #1) will start 30 seconds later. Emma (who finished 10 seconds after #2) will start 10 seconds later, and so on. Every skier will be responsible for starting themself. Skiers will have their start time written on their skis and there will be a big clock at the start, so it won't be difficult.

Race info:
Girls start - 11:00
Boys start - 11:45

Awards ceremony will follow after the boys race

Race location:
Stark's Hill in Fryeburg
Map/directions found HERE

Parking info found HERE

Transportation:
We will have a van departing from MCWS high school at 8:20am and are expecting the skiers below on the van. If your name is on here and you don't need a ride -or- your name isn't on here and you do need a ride, let Susan know asap.

Evan
Leah
Pendo
Odessa

Skiers providing their own transportation should arrive at Stark's no later than 10:00.

Reminder about Stark's Hill:
There are no indoor facilities, so be sure to bring warm clothes, food, water, etc.
There are porta-potties.

Looking farther ahead ...

We have a regular weekly race next Wednesday, February 16 (this was added to the schedule after some of the early races were cancelled), followed by States on Wednesday, February 23 and Thursday, February 24 at Black Mt in Rumford. These States races will be two full day trips. More info to follow soon about exact race times, etc., and want to be sure everyone has these days blocked out on their calendar.

Good luck to all and have fun!!

Start times for today's WMC Classic race at Libby Hill

The girls start at 2:00pm, boys at 3:00pm. Spectators are welcome (and encouraged!), so please head over to Libby Hill and cheer on the skiers!

Pineland closed, practice today at MCWS

Pineland has closed for the day so we are shifting practice to MCWS (57 Desert Rd, Freeport). It will be sloppy but at least there's snow. Skiers that want to stay and wax at school can do so after practice.

Important races on the horizon

Wanting to make sure everyone has the following dates on their calendars, as these are big races and we need everybody on hand.

Wednesday, February 9 - Western Maine Conference Championship (WMCC), Part 1 - Classic race at Libby Hill (Gray) - 2:00 girls, 3:00 boys

Saturday, February 12 - WMCC, Part 2 - Skate Pursuit at Stark's Hill (Fryeburg) - 11:00 girls, 11:45 boys

Wednesday, February 16 - Regular WMC weekly race (newly added to the calendar), this is a make-up date for races missed early in the season - 3:30 start

Wednesday, February 23 - States Race Part 1, Classic - Black Mountain (Rumford) - 11:00 girls, 1:30 boys

Thursday, February 24 - States Race Part 2, Skate Pursuit - Black Mountain (Rumford) - 10:30 girls, 12:00 boys

Oxford Hills Sprint Info

Race time is 10:00am. Skiers driving themselves should arrive by 9:00am.

A van will be leaving from school at 7:55am. If you want a ride, be sure to let Susan and/or Nathan know.

Details:
SKATE race
Bring warm clothes, food, water

Location:

Sunny Croft Farm

17 Christian Ridge Rd

South Paris

HERE are direction

Change in practice plans for today

Due to today's rain and mushy snow conditions, we will NOT have ski practice but we WILL wax skis for Saturday's Oxford Hills Sprints for those skiers participating in this race. Waxing will take place at MCWS High School.

BIG NEWS!

We originally planned that MCWS and NYA would be a cooperative team, meaning it would truly be one team for racing and scoring purposes, not just for training. Part way into the season, we learned that the MPA was prohibiting cooperative teams for both alpine and nordic skiing, which meant that MCWS and NYA would have separate team scores in races. We (and a few other teams) appealed this decision and today we pled our case to the MPA, explaining that we want all skiers to enjoy as full an experience as possible, including having the opportunity to contribute to meaningful team scores, something that wouldn't happen with a team of only 1, 2 or 3 skiers. In a happily surprising turnaround, the MPA reversed this decision for this year and next and will allow the MCWS/NYA nordic team to move forward as one team. To say we are thrilled would be an understatement!

❄❄❄❄❄❄❄❄❄❄❄GO (ONE) TEAM!!!❄❄❄❄❄❄❄❄❄❄❄

Upcoming Optional Races

 Please email me by 5 pm Sunday, 1/23 to let me know which races you would like to attend!

1. Saturday, January 29th - Sassi Memorial 5K Classic Race - Black Mountain - Rumford, ME

2. Saturday, February 5th - Oxford Hills Sprints (probably skate) - Sunny Croft Farm - Paris, ME

3. Saturday, March 5th - Maine Team Selection Race for Eastern High School Championships (5 km race in the morning, 3 km race in the afternoon) - Sugarloaf Outdoor Center - Carrabassett Valley, ME

No race on Monday, January 17

Due to expected weather/snow/driving conditions, no race on Monday, January 17 - MLK Day.

Race moved to Riverside in Portland

Due to icy conditions at Pineland, tomorrow's race (Wednesday, January 12) has been moved to Riverside (golf course) in Portland. Same start time - 3:30. We still need parent helpers, so please contact Susan if you can help. As this is our only hosting gig this year, it's important that we produce enough helpers for the race.

MCWS skiers - we will have a van going to the race, returning to school after the race.

All racers should arrive at Riverside by 2:30.

Tues. 1/11: Practice Canceled - Waxing Skate Skis for Race at MCWS during Practice Time

Hi Team,

The weather for tomorrow during practice time is going to be extremely cold - around 5 degrees with a windchill of negative 5. I have decided this is too cold to safely host practice. The workout for tomorrow is canceled. However, we will still meet at school to wax our skate skis for the race. Please plan to be at school for the duration of a normal practice - we will try to be done around 5:00 pm. 

NYA skiers - please plan to arrive at Maine Coast Waldorf School between 3:20 and 3:30pm. You will need to scan the QR code on the door to complete the MCWS health screening before entering the building. Everyone must wear masks inside at all times.