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.