Nordic team practice starts Monday, November 28 after school at Pineland.
Check the Practice Schedule tab for more info.
Sunday, November 27, 2011
Monday, November 14, 2011
Training
Hello Skiers,
Ski practice starts in two weeks 11-28-11. Congratulations to all the XC Runners on a great season, now it's time to think ski training. I am offering a few sample workouts to try between now and Monday the 28th. If you have been xc running it is a good idea to have a few days of active rest before starting ski training. Active rest includes regular activity such as walking, easy jogging, day hikes, biking etc.
Everyone should start 5x week training of 40 to 60 minutes, I am listing a few sample workouts:
1) Hill Bounding,@ Twinbrook start at the bottom of the hill leading into the A loop(same as running course) go right at top and enter A loop counter clockwise then left at first intersection and right into "pain cave", then reverse direction back to A Loop, exit A loop go left then down toward the tree island and back up the hill then back to start point. On this type workout keep good classic form up the hill and jog the flat and downhill sections. This will take 8-10 min repeat 4-5 times. Same workout at Pineland, start at lower Campus loop, go counter clockwise keeping good classic form on hills and jog flats. Do this 3-4 times cut out the very top and far left cornor.Same workout at Bradbury Mt.go to the bottom of the "Ski Trail,bound all the way to the top, return via the Northern Bluff Trail, repeat 3-5 times. Use classic poles or Alpine ski poles, shorter length is good.
2) Strength work, sit ups, chair dips, push ups, box jumps, planks, start with a rep that is comfortable and try to increase # of reps.#
3) Over distance 1 hr + Mixing in a long hike or a run is good as well, but I like introducing the poles to get the arms working. If you have roller skis and are using them this is of course a good workout so keep it up. If you wish to see good Hill Bounding video, google "hill bounding fast" for a short presentation of bounding.
Any questions relating to skiing let me know.
Everyone should start 5x week training of 40 to 60 minutes, I am listing a few sample workouts:
1) Hill Bounding,@ Twinbrook start at the bottom of the hill leading into the A loop(same as running course) go right at top and enter A loop counter clockwise then left at first intersection and right into "pain cave", then reverse direction back to A Loop, exit A loop go left then down toward the tree island and back up the hill then back to start point. On this type workout keep good classic form up the hill and jog the flat and downhill sections. This will take 8-10 min repeat 4-5 times. Same workout at Pineland, start at lower Campus loop, go counter clockwise keeping good classic form on hills and jog flats. Do this 3-4 times cut out the very top and far left cornor.Same workout at Bradbury Mt.go to the bottom of the "Ski Trail,bound all the way to the top, return via the Northern Bluff Trail, repeat 3-5 times. Use classic poles or Alpine ski poles, shorter length is good.
2) Strength work, sit ups, chair dips, push ups, box jumps, planks, start with a rep that is comfortable and try to increase # of reps.#
3) Over distance 1 hr + Mixing in a long hike or a run is good as well, but I like introducing the poles to get the arms working. If you have roller skis and are using them this is of course a good workout so keep it up. If you wish to see good Hill Bounding video, google "hill bounding fast" for a short presentation of bounding.
Any questions relating to skiing let me know.
Thanks,
John Tarling
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