Hey Crew!
Change of plans for today, Thursday, December 30 we will be inside doing our fitness test. Am not sure how the chin-ups are going to work out but we will figure out something. Show up ready to do some yoga and our fantastic fitness testing!:) We will also talk about the race for Saturday.
Friday: Is our ski team New Year's Eve Party. I didn't receive any negative responses regarding this so am thinking that everyone is on board and ready to whoop it up... ok, just kidding. I will need a few family members to brings some snacks, Alton/Janes are in charge of entertainment and I will bring the punch- not literally for this evening.:) Please make a note below as to what you're bringing and to let me know if you're able to come or not.
Saturday: Race day... it's a pursuit and the weather is supposed to be warming up!:) Yay!
I also need those of you who are interested in more training days in the week to contact me so that we can set up your training plans for the coming weeks. See you tonight,
Claire:)
Thursday, December 30, 2010
Monday, December 20, 2010
Week of Dec 20- Dec 29
It's Merry Christmas Time!!!
And time to work hard... :)
Tuesday:
5:45-6:00: Inside to discuss some important training tactics to make you guys just that more better.
6-6:45- on snow-classic skiing and practicing what we learned inside.
Thursday:
1.25 hrs of training. Skiing at 5:45- there will be no warm up loop for this workout and it's important that you all bring a headlamp. This practice will be classic and you will be skiing in two different groups. You can choose which group you will be skiing in... You will ski at threshold (learning this on Tues) for the duration of the practice with a warm up. After this practice it is important for you to have a recovery drink. There will be NO stopping during this practice and you will be drinking water as you go.
Everyone will ski out to bluemoon/half moon split for a warm up. Then Group A and B will split off from here and meet back at the lodge for 7:00pm.
Group A- led by Davis, will do South Blue with Bootloop but NOT Burgess. Clawridge included and add in an extra lap up to biathlon if you have extra time. Off snow at 7:00pm.
Group B- led by Ken, will do South Blue with out the extras at all. Off snow at 7:00pm.
Over Christmas get out and ski at least once doing an 'at threshold' workout for a minimum of 1.25 hours skate skiing (if weather is -15 and warmer or classic if colder than -15).
Tuesday:
See Thursday's practice but skate skiing (weather permitting see note above).
Thursday: I will be back and we will be classic-ing this day. Be prepared to work!;)
Happy Holidays everyone and I sure hope that Santa takes pity on you rowdy lot and gives you all more than coal.:) See you on the 30th!
And time to work hard... :)
Tuesday:
5:45-6:00: Inside to discuss some important training tactics to make you guys just that more better.
6-6:45- on snow-classic skiing and practicing what we learned inside.
Thursday:
1.25 hrs of training. Skiing at 5:45- there will be no warm up loop for this workout and it's important that you all bring a headlamp. This practice will be classic and you will be skiing in two different groups. You can choose which group you will be skiing in... You will ski at threshold (learning this on Tues) for the duration of the practice with a warm up. After this practice it is important for you to have a recovery drink. There will be NO stopping during this practice and you will be drinking water as you go.
Everyone will ski out to bluemoon/half moon split for a warm up. Then Group A and B will split off from here and meet back at the lodge for 7:00pm.
Group A- led by Davis, will do South Blue with Bootloop but NOT Burgess. Clawridge included and add in an extra lap up to biathlon if you have extra time. Off snow at 7:00pm.
Group B- led by Ken, will do South Blue with out the extras at all. Off snow at 7:00pm.
Over Christmas get out and ski at least once doing an 'at threshold' workout for a minimum of 1.25 hours skate skiing (if weather is -15 and warmer or classic if colder than -15).
Tuesday:
See Thursday's practice but skate skiing (weather permitting see note above).
Thursday: I will be back and we will be classic-ing this day. Be prepared to work!;)
Happy Holidays everyone and I sure hope that Santa takes pity on you rowdy lot and gives you all more than coal.:) See you on the 30th!
Tuesday, December 14, 2010
Week of Dec 13- Dec 19
I have received only 4 replies back regarding your 3 questions following the Canmore races. These were to be emailed to me by then end of last week. If you would like to meet your goals and improve in any way- I need to have these emailed to me immediately. clairerichter@me.com
Practice during the next four weeks is imperative to either be at or doing on your own. If you would like to see a change in your results from Canmore to Edmonton, then showing up at practice is necessary. I realize that we are heading into Christmas and even I won't be here, it is still really important to maintain practicing and building your fitness, especially as the baked goodies start coming out!
I will be at all three practices this week. If you aren't going to be coming to practice it is Ken's and my expectation that you let us know if you are not going to be showing up.
_____________________________________________________
Tuesday:
Let the intervals begin! Yayyyy! Okay, I know that this is not what you are thinking but it's time to get in the longer and funner intervals. :) As it's warm, practice will end at 7:00 tonight and will be classic. Make sure you have good grip!:)
Thursday:
Classic again. I haven't heard officially but it is my impression that Edmonton's races are going to be both classic- so let's classic! Practice until 7pm again.
Saturday:
Long Ski- zone 2/3. We will be skiing with no stopping for the entire time. This is to build up our endurance. Bring a snack to munch on while we're out there (cliff bar, power bar, granola bar...). It will be an adventure on trails that we don't usually ski on.
Have a great week and see you on the snow!!
Monday, December 6, 2010
Week of Dec 6- Dec 12
CONGRATULATIONS RACERS!!! Alberta Cup 1 & 2 are complete, you all raced phenomenally and as a coach for the team I am very proud of all of you for racing as well as you did.
We have some things to work on for the next 5 weeks before Alberta Cup 3 & 4 so stayed tuned...
If you are on the 4/5 day extra for coaching please start booking times with me to discuss what this is going to look like over the next few weeks. I can meet from 5-5:15; 5:15-5:30 or 7-7:15 and will only meet if there is a parent present.
I would like everyone to email me their 3 things from each race. I will be basing a lot of the next 5 weeks off of these. These are to be me by the end of this week please.
Tuesday:
1 hour practice. We will be skate skiing for the evening with headlamps.
Thursday:
1 hour practice. If we get a skiff of snow we will be in the stadium working on classic technique. If we don't then we will be skating again.
Saturday:
1.5 hours. Long sustained distance ski- again, if there's a bit more snow then classic, if not it will be skating. No stopping and zone 2/3. This week is the end of a cycle and next week we will be ramping it up to get ready for Edmonton. Any questions please call me: 933-0853.
We have some things to work on for the next 5 weeks before Alberta Cup 3 & 4 so stayed tuned...
If you are on the 4/5 day extra for coaching please start booking times with me to discuss what this is going to look like over the next few weeks. I can meet from 5-5:15; 5:15-5:30 or 7-7:15 and will only meet if there is a parent present.
I would like everyone to email me their 3 things from each race. I will be basing a lot of the next 5 weeks off of these. These are to be me by the end of this week please.
Tuesday:
1 hour practice. We will be skate skiing for the evening with headlamps.
Thursday:
1 hour practice. If we get a skiff of snow we will be in the stadium working on classic technique. If we don't then we will be skating again.
Saturday:
1.5 hours. Long sustained distance ski- again, if there's a bit more snow then classic, if not it will be skating. No stopping and zone 2/3. This week is the end of a cycle and next week we will be ramping it up to get ready for Edmonton. Any questions please call me: 933-0853.
Monday, November 29, 2010
Week of Nov 29-Dec 5
IT'S RACING TIME!!! :)
Thank you everyone for registering early! It's awesome and there are over 200 athletes registered. AB Cup 1 & 2 are going to be amazing!!
Tuesday:
Be prepared to stay late.
On snow at 5:45. I suggest coming early so that you can leave earlier... Between 5-5:45 you should hot wax your classic skis (and if you are super speedy your skate skis) with rex blue and put them in the team ski bag that will be upstairs. You will also need to put your poles in the team classic ski pole bag too.
5:45-6:30 we will be practicing starts and corners. Bring a headlamp.
6:30-7:00 we have a lot to talk about. This will be a sit down session- bring paper and pen and your goals for the weekend written down.
After 7:00 you will be eating and waxing your skate skis. Mika and I will be hanging around for this part too so if you have any waxing questions Mika can help. :)
*Parents, I recognize that you will be wanting to leave early so that kids get home to catch up on homework, pack, get to bed early etc. I cannot emphasize enough the importance of this evening for preparation for the races. I have found over the years that the more prepared and focused kids are on packing day, the more relaxed and confident they are for the races. Mental preparation is really important for the athletes. So please be prepared to stay at the ski club for as long as it takes your athlete to figure out what needs to be done and what they need to pack. This is their opportunity to step up and be a confident ski racer. I anticipate that we won't be done until 8-8:30. Please come prepared to either pick your child up late or to hang around the lodge and ignore your teenager (s). Thank you.
Thursday:
Travel to Leduc
Friday:
Plan for an early departure (ie: 7am) from hotel in Leduc to Canmore with maximum 1 stop in between.
We will be skiing with Beckie in the afternoon and I would like to make sure that we arrive at the trails with lots of time to hang out, ski with Beckie, unpack the wax room(s), mentally prepare for the weekend and then head down to the hotel for 4:30pm.
Saturday:
AB Cup 1: Skate Sprints
Sunday:
AB Cup 2: Classic Distance
What to Pack:
Please consult Cori's packlist from ++ years. Everyone is to bring excessively warm clothes just in case we only get one wax room. Bells for cheering, snacks for the coach (just kidding)- but for sure snacks for self, water bottles, pocket change for on the road snacks, ski boots, and everything else. Any questions please just call me.:)
Thank you everyone for registering early! It's awesome and there are over 200 athletes registered. AB Cup 1 & 2 are going to be amazing!!
Tuesday:
Be prepared to stay late.
On snow at 5:45. I suggest coming early so that you can leave earlier... Between 5-5:45 you should hot wax your classic skis (and if you are super speedy your skate skis) with rex blue and put them in the team ski bag that will be upstairs. You will also need to put your poles in the team classic ski pole bag too.
5:45-6:30 we will be practicing starts and corners. Bring a headlamp.
6:30-7:00 we have a lot to talk about. This will be a sit down session- bring paper and pen and your goals for the weekend written down.
After 7:00 you will be eating and waxing your skate skis. Mika and I will be hanging around for this part too so if you have any waxing questions Mika can help. :)
*Parents, I recognize that you will be wanting to leave early so that kids get home to catch up on homework, pack, get to bed early etc. I cannot emphasize enough the importance of this evening for preparation for the races. I have found over the years that the more prepared and focused kids are on packing day, the more relaxed and confident they are for the races. Mental preparation is really important for the athletes. So please be prepared to stay at the ski club for as long as it takes your athlete to figure out what needs to be done and what they need to pack. This is their opportunity to step up and be a confident ski racer. I anticipate that we won't be done until 8-8:30. Please come prepared to either pick your child up late or to hang around the lodge and ignore your teenager (s). Thank you.
Thursday:
Travel to Leduc
Friday:
Plan for an early departure (ie: 7am) from hotel in Leduc to Canmore with maximum 1 stop in between.
We will be skiing with Beckie in the afternoon and I would like to make sure that we arrive at the trails with lots of time to hang out, ski with Beckie, unpack the wax room(s), mentally prepare for the weekend and then head down to the hotel for 4:30pm.
Saturday:
AB Cup 1: Skate Sprints
Sunday:
AB Cup 2: Classic Distance
What to Pack:
Please consult Cori's packlist from ++ years. Everyone is to bring excessively warm clothes just in case we only get one wax room. Bells for cheering, snacks for the coach (just kidding)- but for sure snacks for self, water bottles, pocket change for on the road snacks, ski boots, and everything else. Any questions please just call me.:)
Monday, November 22, 2010
Week of Nov 22-28
10 Days til Canmore!!
To Do by Sunday, Nov 28th:
To Do by Sunday, Nov 28th:
- get your race licence
- register for Canmore races- zone 4- website link is at bottom of this page
- PLEASE REGISTER ALL KIDS UNDER WNSC (even if they aren't on the race team)
- get your waivers signed to me no later than Tuesday Nov 30; if you don't then you don't go- plain and simple
- read the race notice: http://www.canmorenordic.com/dbfiles/119.pdf (if this link doesn't work read Cori's email)
- make sure you have a ride to Canmore and a room to stay in- (see Cori's emails)
_______________________________________________________
Option D is the Race Team Choice: This means that we will be on snow at 5:45pm. We will ski for 1-1.5 hours pending on the evening and the training plan. I will let you know weekly. On our build weeks we will venture into the 1.5 hour sessions, on rest weeks we will focus on the 1 hour sessions. On Saturdays it will be 1.5 hour training sessions.
Weather: ABOVE -29oC on Environment Canada Website at 4:30pm (excluding wind chill factor as it's not windy on the trails) we will be skiing. If it's BELOW -29oC on this website we will be still training, just indoors. I will work on a few options for practice on those days but we will still be meeting out at the lodge on cold days. I hope that this is clear- any questions please comment below.
_______________________________________________________
Tuesday:
We will be out skiing CLASSIC, it's a high of -22 tomorrow with it getting colder as the evening begins. Dress warmly, but we need to ski! We will be out for 45 minutes. It's going to be cold- so dress up for it. I will need parent assistance for this ski please as we will be breaking into two groups. We will go for a SLOW ski due to the cold. The last 30 minutes will be getting of snow and upstairs asap so that we can do some indoor training. You can clean up your stuff after 7pm.
Thursday:
Snow pending, I would like to get out and go skate skiing- however if the conditions don't change we may need to classic again. The weather is going to be much warmer- be prepared for both techniques this day. We will ski for an hour and 15 minutes. Off snow at 7:00pm.
Saturday:
You will be skiing as well- but this day depends greatly on how Tuesday/Thursday go. Come to practice ready for either technique and Ken will be ready to make you guys work hard. :)
Extra Days: If you have a 4th day plan please continue for this week with it. It will change for next week. Only a few more days of training left and we're off to the races!!!:) Super excited.
Monday, November 15, 2010
Week of Nov 15-Nov 21
IT'S REST WEEK TIME!!!
Exercise only on Tuesday and Thursday:
Tuesday we will be going for a walk for 15 minutes a 15 jog and a 15 minute technique session.
Thursday we will be going for a 30 minute brisk walk.
Although practice will be shorter on Thursday be prepared to stay for nearly the full hour. Have a great week. :) Sleep lots and drink lots of water too please.
Exercise only on Tuesday and Thursday:
Tuesday we will be going for a walk for 15 minutes a 15 jog and a 15 minute technique session.
Thursday we will be going for a 30 minute brisk walk.
Although practice will be shorter on Thursday be prepared to stay for nearly the full hour. Have a great week. :) Sleep lots and drink lots of water too please.
Monday, November 8, 2010
Week of Nov 8-14
This is our last big 'week' leading up to a rest week. I use the term 'week' as I mean Monday-Thursday. For those of you going to Lake Louise- you will be off Wednesday (do a light jog on Thursday for 30 min). That's it.
BRING HEADLAMPS THIS WEEK PLEASE!!
*see results of strength tests somewhere on this blog.:)
BRING HEADLAMPS THIS WEEK PLEASE!!
Tuesday:
5 min of spud
10 min warm-up provided by Jim, Ken and Claire. We will leave the lodge using our poles and the team needs to stick together. It's a warmup- but everyone needs to pick up their feet and focus on moving forward.
35 min at stairway doing intervals
10 min cool-down back to the lodge.
Thursday:
10 minute warm-up provided by Jim
45 minutes of Circuit at 60 secs on and 30 secs rest.
5 minute stretching.
Saturday:
Rollerskiing: practice will be an hour.
5 min of spud
10 min warm-up provided by Jim, Ken and Claire. We will leave the lodge using our poles and the team needs to stick together. It's a warmup- but everyone needs to pick up their feet and focus on moving forward.
35 min at stairway doing intervals
10 min cool-down back to the lodge.
Thursday:
10 minute warm-up provided by Jim
45 minutes of Circuit at 60 secs on and 30 secs rest.
5 minute stretching.
Saturday:
Rollerskiing: practice will be an hour.
15 minutes to get gear on and off...
45 minutes will be rollerskiing- including warmup and cooldown. Zone 2 max and just moving. Alternate between poles/no poles and focusing on TECHNIQUE!!
Rain: it will be 15 minute brisk walk to warm up, 30 minute jogging (zone 1/2) and 15 minute brisk walk to cool down. That's it!!
Let's work hard this week and starting Saturday everyone is on rest week. This means we will practice on Tuesday 16th & Thursday 18th only next week. This is regardless of whether Athabasca is going ahead or not. It's time for a rest as you have all been working very hard!! Way to go team!!
Monday, November 1, 2010
Week of Nov 1-7th
Hey Gang!!
Athletes, two more build weeks and then you get a rest week. For those of you on the 4th day of training plan, this will change during our rest week- keep your eyes peeled for details on this please. Well done to the majority of you who posted on the website regarding your two minute sits. We will talk about this in detail on Tuesday. Make sure you watch each of the technique videos this week and let me know on my blog that you have please. This is important for our visualization and preparation for racing 5 weeks from now!!
Parents, thank you to those of you who provided feedback regarding the blog. I will continue to use this as our method of communication. Also- please ensure your kids get their licences. I will not be checking up on this nor will I be doing any more reminders.
2 Important things:
1) WATER BOTTLES: No water bottle and holder = no training.
2) TIME CHANGE: Starting next week we will be maintaining our training times but we will need to start to bring headlamps. Please find this equipment and put it in your training bags so that we have them. I don't mind suicide hill as an option and can leave it open but would rather train on the trails that we will be racing on.
Tuesday:
5 min of spud
10 min warm-up provided by Jim, Ken and Claire. We will leave the lodge using our poles and the team needs to stick together. It's a warmup- but everyone needs to pick up their feet and focus on moving forward.
35 min at surprise again working on technique, speed, happy hills, and more happy hills :)
10 min cool-down back to the lodge.
Thursday:
10 minute warm-up provided by Jim
45 minute circuit; re-testing + 1 round of circuit post at 60 secs on and 30 secs rest.
5 minute stretching.
Saturday:
Rollerskiing again... I was hoping for snow but with +15 in the forecast we're hooped. If the pavement is wet in the morning follow last Saturday's plan please.:)
It's going to be make your abs and arms hurt day: double poling, double poling and more double poling... Crunching, crunching and even more crunching. There has been a lot of emphasis thus far on skate and now it's time to make those arms hurt.
Team warm up- 15 minutes jog.
10 minutes to gear up and hydrate
J/J: 55 minutes of hard work- NO STOPPING; drink on the go.
10 min zone 2- 1 or 2 skate with poles
15 min zone 2/3- skate down to end 1 skate; return double poling (focus on the crunch here)
5 min zone 3/4- 1 or 2 skate with poles
15 min zone 2/3- double poling down; return 1 skate
10 min zone 2- 2 skate
5 min no poles cool down.
MM/M: 55 minutes of technique and endurance- NO STOPPING; drink on the go.
15 min zone 2- no poles
10 min zone 3- 1 or 2 skate with poles
10 min zone 2- no poles but pretend you have poles in your hands
5 min- technique: double poling- focus on the crunch and your arms
15 min zone 3- 1 or 2 skate with poles
5 min no poles cool down.
Athletes, two more build weeks and then you get a rest week. For those of you on the 4th day of training plan, this will change during our rest week- keep your eyes peeled for details on this please. Well done to the majority of you who posted on the website regarding your two minute sits. We will talk about this in detail on Tuesday. Make sure you watch each of the technique videos this week and let me know on my blog that you have please. This is important for our visualization and preparation for racing 5 weeks from now!!
Parents, thank you to those of you who provided feedback regarding the blog. I will continue to use this as our method of communication. Also- please ensure your kids get their licences. I will not be checking up on this nor will I be doing any more reminders.
2 Important things:
1) WATER BOTTLES: No water bottle and holder = no training.
2) TIME CHANGE: Starting next week we will be maintaining our training times but we will need to start to bring headlamps. Please find this equipment and put it in your training bags so that we have them. I don't mind suicide hill as an option and can leave it open but would rather train on the trails that we will be racing on.
Tuesday:
5 min of spud
10 min warm-up provided by Jim, Ken and Claire. We will leave the lodge using our poles and the team needs to stick together. It's a warmup- but everyone needs to pick up their feet and focus on moving forward.
35 min at surprise again working on technique, speed, happy hills, and more happy hills :)
10 min cool-down back to the lodge.
Thursday:
10 minute warm-up provided by Jim
45 minute circuit; re-testing + 1 round of circuit post at 60 secs on and 30 secs rest.
5 minute stretching.
Saturday:
Rollerskiing again... I was hoping for snow but with +15 in the forecast we're hooped. If the pavement is wet in the morning follow last Saturday's plan please.:)
It's going to be make your abs and arms hurt day: double poling, double poling and more double poling... Crunching, crunching and even more crunching. There has been a lot of emphasis thus far on skate and now it's time to make those arms hurt.
Team warm up- 15 minutes jog.
10 minutes to gear up and hydrate
J/J: 55 minutes of hard work- NO STOPPING; drink on the go.
10 min zone 2- 1 or 2 skate with poles
15 min zone 2/3- skate down to end 1 skate; return double poling (focus on the crunch here)
5 min zone 3/4- 1 or 2 skate with poles
15 min zone 2/3- double poling down; return 1 skate
10 min zone 2- 2 skate
5 min no poles cool down.
MM/M: 55 minutes of technique and endurance- NO STOPPING; drink on the go.
15 min zone 2- no poles
10 min zone 3- 1 or 2 skate with poles
10 min zone 2- no poles but pretend you have poles in your hands
5 min- technique: double poling- focus on the crunch and your arms
15 min zone 3- 1 or 2 skate with poles
5 min no poles cool down.
Monday, October 25, 2010
Week of October 25-31, 2010.
Race Licences: Please everyone register for you licence- my coaching info has been placed by my profile on the right of this site by the photo of Mika, Lucy the elephant and myself.
Nutrition: Was chosen at practice on Saturday by 8 members of the team. I will be in touch with a few fellow suppliers to try and get these products at wholesale pricing or close to. If you have any questions please feel free to ask me.
Parents: Please ensure that your athlete has a water bottle and HOLDER (it's hard to exercise with poles and a water bottle at the same time). Hydration is VERY important for the success of the athletes and they require hydration! Please read the handout that I provided to every family last week in regards to this.
Athletes: It is your responsibility to come to practice prepared. I will not let any athlete who shows up without a water bottle and holder practice with the team. It would be like showing up to ballet class without your shoes or to hockey practice without your helmet and skates or to ski practice without your skis and warm clothing. It is dangerous to the athletes to train without water. Starting Thursday, October 28th any athlete who shows up without their water bottle and holder will not be able to join the team for training. When we are doing circuits bring your bottle with you to every station. We will work on exercising and consuming water at the same time to maximize our training time.
RESPONSE REQUIRED FOR BELOW PLEASE
Blog Response: There are four athletes who consistently posted on my blog- 2 of which don't have access to the internet- regarding the daily wall sits. This was a one week trial which did not go so well. Feedback is necessary here as I don't have time on Tuesday's and Thursday's to sit with each athlete and find out if they are following their plans. Parents- I need feedback here please as I'm not sure what to do. I also realize that all parents aren't reading this and that potentially I am wasting all or our time with this blog. Please respond via email: clairerichter@me.com to this and offer any suggestions. Thank you.
_____________________________________________________
Tuesday:
15 min warm-up provided by Jim, Ken and Claire. We will leave the lodge using our poles and the team needs to stick together. It's a warmup- but everyone needs to pick up their feet and focus on moving forward.
30 min at surprise working on technique, happy hills, and three step double poling.
15 min cool-down back to the lodge.
Thursday:
10 minute warm-up provided by Jim
45 minute circuit; 60 seconds on; 30 seconds off.
5 minute stretching.
Saturday:
Dry: Roller skiing- please see the previous week's plan for skiing.
Wet: Running- 10 minutes warmup; J&J's will do zone 2/3 run for 60 minutes; M&M's will do zone 2 run for 30 minutes and 30 minutes of sun dog laps working on ski walking- technique is key. Everyone to meet at the lodge for the last 20 minutes of lines followed by chin-ups (20 each) and bridges normal and sides and bicycle (60 sec on, 30 off) while waiting to do chin-ups. Any questions please call me.
Have fun this week!:)
Nutrition: Was chosen at practice on Saturday by 8 members of the team. I will be in touch with a few fellow suppliers to try and get these products at wholesale pricing or close to. If you have any questions please feel free to ask me.
Parents: Please ensure that your athlete has a water bottle and HOLDER (it's hard to exercise with poles and a water bottle at the same time). Hydration is VERY important for the success of the athletes and they require hydration! Please read the handout that I provided to every family last week in regards to this.
Athletes: It is your responsibility to come to practice prepared. I will not let any athlete who shows up without a water bottle and holder practice with the team. It would be like showing up to ballet class without your shoes or to hockey practice without your helmet and skates or to ski practice without your skis and warm clothing. It is dangerous to the athletes to train without water. Starting Thursday, October 28th any athlete who shows up without their water bottle and holder will not be able to join the team for training. When we are doing circuits bring your bottle with you to every station. We will work on exercising and consuming water at the same time to maximize our training time.
RESPONSE REQUIRED FOR BELOW PLEASE
Blog Response: There are four athletes who consistently posted on my blog- 2 of which don't have access to the internet- regarding the daily wall sits. This was a one week trial which did not go so well. Feedback is necessary here as I don't have time on Tuesday's and Thursday's to sit with each athlete and find out if they are following their plans. Parents- I need feedback here please as I'm not sure what to do. I also realize that all parents aren't reading this and that potentially I am wasting all or our time with this blog. Please respond via email: clairerichter@me.com to this and offer any suggestions. Thank you.
_____________________________________________________
Tuesday:
15 min warm-up provided by Jim, Ken and Claire. We will leave the lodge using our poles and the team needs to stick together. It's a warmup- but everyone needs to pick up their feet and focus on moving forward.
30 min at surprise working on technique, happy hills, and three step double poling.
15 min cool-down back to the lodge.
Thursday:
10 minute warm-up provided by Jim
45 minute circuit; 60 seconds on; 30 seconds off.
5 minute stretching.
Saturday:
Dry: Roller skiing- please see the previous week's plan for skiing.
Wet: Running- 10 minutes warmup; J&J's will do zone 2/3 run for 60 minutes; M&M's will do zone 2 run for 30 minutes and 30 minutes of sun dog laps working on ski walking- technique is key. Everyone to meet at the lodge for the last 20 minutes of lines followed by chin-ups (20 each) and bridges normal and sides and bicycle (60 sec on, 30 off) while waiting to do chin-ups. Any questions please call me.
Have fun this week!:)
Monday, October 18, 2010
Race Licences
MAKE SURE YOU REGISTER FOR YOUR RACE LICENCES!!! SEE WEBSITE ADDRESSES AT THE BOTTOM OF THE BLOG!
If you want a 4th day of training it is up to YOU to book this time with me- either after training on Tuesday or Thursday (must be with a parent) or sometime during the week.
Week of October 18-24, 2010.
Tuesday:
20 min warm-up provided by Claire. We will be using poles for the first part of this.
15 min time trial race at the forest trails. This will be for gauging how fit the team is.
MM/M will race 1km;
Juv/J will race 3km.
25 min skills/cool-down returning to lodge.
Thursday:
10 minute warm-up provided by Jim and Randy (?)
45 minute circuit; 30 seconds on; 30 off.
5 minute stretching.
Saturday:- weather permitting
15 minute run to warm-up.
8 minutes to gear up & drink water.
Juveniles/Juniors:
67 minutes on roller skis which includes no stopping.
-10 minutes without poles
-10 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
- 1 minute water break
-20 minutes of skiing with poles practicing both 1 skate and 2 skate techniques in zone 2-3
-1 minute water break
-20 minutes roller skiing with poles: but in zone 3 or 4. One way = 1 technique and return = other
technique. After 10 minutes switch.
-5 minutes cool-down without poles.
MM/Midgets: -same practice as last week. It is really important to focus & develop technique.
67 minutes on roller skis which includes no stopping.
-15 minutes without poles (1/2 the distance of older group)
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
WATER BOTTLES ARE MANDATORY! IN A CARRYING CASE PREFERRED PLEASE!
20 min warm-up provided by Claire. We will be using poles for the first part of this.
15 min time trial race at the forest trails. This will be for gauging how fit the team is.
MM/M will race 1km;
Juv/J will race 3km.
25 min skills/cool-down returning to lodge.
Thursday:
10 minute warm-up provided by Jim and Randy (?)
45 minute circuit; 30 seconds on; 30 off.
5 minute stretching.
Saturday:- weather permitting
15 minute run to warm-up.
8 minutes to gear up & drink water.
Juveniles/Juniors:
67 minutes on roller skis which includes no stopping.
-10 minutes without poles
-10 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
- 1 minute water break
-20 minutes of skiing with poles practicing both 1 skate and 2 skate techniques in zone 2-3
-1 minute water break
-20 minutes roller skiing with poles: but in zone 3 or 4. One way = 1 technique and return = other
technique. After 10 minutes switch.
-5 minutes cool-down without poles.
MM/Midgets: -same practice as last week. It is really important to focus & develop technique.
67 minutes on roller skis which includes no stopping.
-15 minutes without poles (1/2 the distance of older group)
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
-5 minute water break and rest
-20 minutes roller skiing with poles practicing both 1 skate and 2 skate techniques in zone 2 max.
Speed is not the focus here- focus is on technique for this group please.
-6 minutes cool-down with poles.
Raining: the team will meet at the lodge.
15 minute warm-up run; 15 minutes of drills (walk double poling, bum kicks, knees up running), 45 minute run no stopping
Juveniles/Juniors- zone 2-3; MM/Midgets- zone 2.
15 minutes cool down as a team. Meet in the stadium at this time and cool down together please. Have a great day of training!!!
WATER BOTTLES ARE MANDATORY! IN A CARRYING CASE PREFERRED PLEASE!
Extra Day: Please contact me if you are interested in this and I will cater this day of training to you and your goals.
Monday, October 11, 2010
Week of October 11-17
Happy Thanksgiving everyone!
I hope everyone had a great weekend. Time to burn off the Turkey!:)
Tuesday:
10 min warm-up provided by Ken and Jim (?) to meet Claire at Surprise.
35 min at Surprise working on ski bounding, happy/hello hills, and double poling.
15 min cool-down returning to lodge.
Thursday:
10 minute warm-up provided by Jim and Randy (?)
45 minute circuit; 45 seconds on; 15 off.
5 minute stretching.
Saturday:- weather permitting
15 minute run to warm-up.
8 minutes to gear up & drink water.
Juveniles/Juniors + Nicholas:
67 minutes on roller skis which includes no stopping.
-10 minutes without poles
-10 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
- 1 minute water break
-20 minutes of skiing with poles practicing both 1 skate and 2 skate techniques in zone 2-3
-1 minute water break
-20 minutes roller skiing with poles: but in zone 3 or 4. One way = 1 technique and return = other
technique. After 10 minutes switch.
-5 minutes cool-down without poles.
MM/Midgets: -same practice as last week. It is really important to focus & develop technique.
67 minutes on roller skis which includes no stopping.
-15 minutes without poles (1/2 the distance of older group)
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
WATER BOTTLES ARE MANDATORY! IN A CARRYING CASE PREFERRED PLEASE!
I hope everyone had a great weekend. Time to burn off the Turkey!:)
Tuesday:
10 min warm-up provided by Ken and Jim (?) to meet Claire at Surprise.
35 min at Surprise working on ski bounding, happy/hello hills, and double poling.
15 min cool-down returning to lodge.
Thursday:
10 minute warm-up provided by Jim and Randy (?)
45 minute circuit; 45 seconds on; 15 off.
5 minute stretching.
Saturday:- weather permitting
15 minute run to warm-up.
8 minutes to gear up & drink water.
Juveniles/Juniors + Nicholas:
67 minutes on roller skis which includes no stopping.
-10 minutes without poles
-10 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
- 1 minute water break
-20 minutes of skiing with poles practicing both 1 skate and 2 skate techniques in zone 2-3
-1 minute water break
-20 minutes roller skiing with poles: but in zone 3 or 4. One way = 1 technique and return = other
technique. After 10 minutes switch.
-5 minutes cool-down without poles.
MM/Midgets: -same practice as last week. It is really important to focus & develop technique.
67 minutes on roller skis which includes no stopping.
-15 minutes without poles (1/2 the distance of older group)
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
-5 minute water break and rest
-20 minutes roller skiing with poles practicing both 1 skate and 2 skate techniques in zone 2 max.
Speed is not the focus here- focus is on technique for this group please.
-6 minutes cool-down with poles.
Raining: the team will meet at the lodge.
15 minute warm-up run; 15 minutes of drills (walk double poling, bum kicks, knees up running), 45 minute run no stopping
Juveniles/Juniors- zone 2-3; MM/Midgets- zone 2.
15 minutes cool down as a team. Meet in the stadium at this time and cool down together please. Have a great day of training!!!
WATER BOTTLES ARE MANDATORY! IN A CARRYING CASE PREFERRED PLEASE!
Extra Day: Please contact me if you are interested in this and I will cater this day of training to you and your goals.
Monday, October 4, 2010
Week of Oct 4-Oct 10, 2010.
Hey Gang,
This is the plan for this week. If you have any questions please email me: clairerichter@me.com. Thanks.
Tuesday:
10 min warm-up provided by Ken and Jim (?) to meet Claire at Stairway.
35 min at stairway working on technique, happy hill stamina, and double poling.
15 min cool-down returning to lodge.
Thursday:
10 minute warm-up provided by Jim and Randy (?)
45 minute circuit; 45 seconds on; 30 off.
5 minute stretching.
Saturday:- weather permitting
15 minute run to warm-up. This should be done at zone 1-2 where you can tell each other your life stories of the past week.
8 minutes to gear up & drink water.
Juveniles/Juniors + Nicholas:
67 minutes on roller skis which includes no stopping.
-10 minutes without poles
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
- 1 minute water break
-10 minutes of skiing with poles practicing both 1 skate and 2 skate techniques in zone 2-3
-20 minutes roller skiing with poles: but in zone 3 or 4. One way = 1 technique and return = other
technique. After 10 minutes switch.
-6 minutes cool-down with poles.
MM/Midgets:
67 minutes on roller skis which includes no stopping.
-15 minutes without poles (1/2 the distance of older group)
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
WATER BOTTLES ARE MANDATORY! IN A CARRYING CASE PREFERRED PLEASE!
This is the plan for this week. If you have any questions please email me: clairerichter@me.com. Thanks.
Tuesday:
10 min warm-up provided by Ken and Jim (?) to meet Claire at Stairway.
35 min at stairway working on technique, happy hill stamina, and double poling.
15 min cool-down returning to lodge.
Thursday:
10 minute warm-up provided by Jim and Randy (?)
45 minute circuit; 45 seconds on; 30 off.
5 minute stretching.
Saturday:- weather permitting
15 minute run to warm-up. This should be done at zone 1-2 where you can tell each other your life stories of the past week.
8 minutes to gear up & drink water.
Juveniles/Juniors + Nicholas:
67 minutes on roller skis which includes no stopping.
-10 minutes without poles
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
- 1 minute water break
-10 minutes of skiing with poles practicing both 1 skate and 2 skate techniques in zone 2-3
-20 minutes roller skiing with poles: but in zone 3 or 4. One way = 1 technique and return = other
technique. After 10 minutes switch.
-6 minutes cool-down with poles.
MM/Midgets:
67 minutes on roller skis which includes no stopping.
-15 minutes without poles (1/2 the distance of older group)
-20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
each and rotate through the 20 minutes doing all four and then starting again).
-5 minute water break and rest
-20 minutes roller skiing with poles practicing both 1 skate and 2 skate techniques in zone 2 max.
Speed is not the focus here- focus is on technique for this group please.
-6 minutes cool-down with poles.
Raining: the team will meet at the lodge.
15 minute warm-up run; 15 minutes of drills (walk double poling, bum kicks, knees up running), 45 minute run no stopping
Juveniles/Juniors- zone 2-3; MM/Midgets- zone 2.
15 minutes cool down as a team. Meet in the stadium at this time and cool down together please. Have a great day of training!!!
WATER BOTTLES ARE MANDATORY! IN A CARRYING CASE PREFERRED PLEASE!
Extra Day: Please contact me if you are interested in this and I will cater this day of training to you and your goals.
Happy first week of October!:)
Wednesday, September 29, 2010
Welcome!
Hello Junior Racers and Parents,
My plan is to have this updated every Monday. I will post what the goals of the week are for training and then post the training plan for the team. I will only be posting 3 of the 4 days as the 4th day will be upon request from athletes on a week to week basis. I am doing this for a variety of reasons but mostly as I won't be able to cater this fourth training day to each of you and post it without confusion.
Athletes, if you are interested in a fourth day of training, I am willing to sit down with you away from coaching to discuss what this day (and when) should look like and cater it to your needs of the week/month/season. Parents, if you have any concerns please let me know.
Blogs will be updated weekly only and so athletes should only have to check the blog once a week for updates. This should be easier for all of us alike and should limit any confusion as to where and what is going on for practice.
Please also check the site for important information regarding the team and paperwork details- ie: race licenses, race registration etc. You will find these links at the bottom of this blog site. Also note the technique pages at the top of this page- click on these often to watch and get excited about skiing!!! Please register and join this page so that I know you are on board with this and add your name to the comments section under this message!! Here's to technology and a great racing year!!
Coach Claire :)
My plan is to have this updated every Monday. I will post what the goals of the week are for training and then post the training plan for the team. I will only be posting 3 of the 4 days as the 4th day will be upon request from athletes on a week to week basis. I am doing this for a variety of reasons but mostly as I won't be able to cater this fourth training day to each of you and post it without confusion.
Athletes, if you are interested in a fourth day of training, I am willing to sit down with you away from coaching to discuss what this day (and when) should look like and cater it to your needs of the week/month/season. Parents, if you have any concerns please let me know.
Blogs will be updated weekly only and so athletes should only have to check the blog once a week for updates. This should be easier for all of us alike and should limit any confusion as to where and what is going on for practice.
Please also check the site for important information regarding the team and paperwork details- ie: race licenses, race registration etc. You will find these links at the bottom of this blog site. Also note the technique pages at the top of this page- click on these often to watch and get excited about skiing!!! Please register and join this page so that I know you are on board with this and add your name to the comments section under this message!! Here's to technology and a great racing year!!
Coach Claire :)
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