Here is the plan for in-person Summer training. Virtual training plans will continue to be sent and posted here, too.
Please read the following carefully, we are expecting everyone to adhere to these rules to prevent the spread of COVID and illness. Per the MSHSL rules, we are only allowed to practice thru the beginning of August, but this will give everyone a good basis for training to keep it up through the rest of the Summer, and possible into Fall if desired.
In-Person Summer practices will be held Monday July 6 – Wednesday August 5th
Mondays (always skate), 5:30-7pm, Mounds View Parking Lot
Wednesdays (always classic), 5:30-7pm, Mounds View Parking Lot
Optional Saturdays (choice of skate, classic, or run), 9am-10:30am, Elm Creek Chalet
Rules for Practice:
Pod B (Meets end of the parking lot furthest from the building)
Here is the link for the virtual meet-up tomorrow, June 11 from 4-5pm
We will discuss Summer Training and the rules we will follow to stay safe while training in person, or virtually.
See you tomorrow!
We're ending the first phase of training (building aerobic base) with a step back week - where we reduce the number of training hours (especially on Saturday) to give the body a chance to recover and repair from the last few weeks. Focus for this week should be getting out for something most days but making sure you don't feel tired or worn down. You should feel fresh and rested by the end of this week, so don't be afraid to reduce the volume further or take an extra rest day if needed. Next week we start adding strength and some intensity, so this is a week to make sure you're ready to step it up next week.
Link to training plan: https://docs.google.com/spreadsheets/d/1IPqfo-RrdvCgSwiTDqjLpAAJmqHF75sCSZ8qYa3lfNs/edit#gid=879865500
Update: We see folks posting time trial results, that is great!
If you are looking for a decent Rollerksi 5k course, try the neighborhood next to MV. The full outer loop is 1 mile, so 3 laps is a 5k. Keep the results rolling in, go team!
Focus for the week: Determining baselines for aerobic fitness via time trials. This will help you determine your fitness baseline and you will use your results to determine pacing in future workouts.
There will be two forms of time trials - running and skate rollerskiing. You are highly encouraged to do both if you are equipped. Running is a great indicator of your raw aerobic fitness without the added factor of ski technique. Even if you don't do much running in the off-season, this time trial is important because it will help show how your aerobic ability has improved throughout the summer. If you have access to a track or treadmill, that is the best place to do this. Otherwise, you can use GPS watch or a website like Map My Run to determine a 3k course on roads (try to find a course that's as flat as possible).
For those that have equipment, there will also be a skate roller ski time trial. Find a something close to a 5K course that feels safe and doable. You will use this same course later in the summer to judge your improvement. If you need some suggestions, email Coach Lisa for some ideas.
REMINDER - These time trials must be done alone - no training partners at this time. This is for safety but also is good practice. Racing and training solo is good practice for our season where we are doing interval starts. Practice pushing yourself to the max even if there is no one around you.
Spreadsheet to record your times:
Hey team -
Hope you're all hanging in there best you can right now. As mentioned earlier, the coaches have put together an optional spring training plan for those of you that are interested.
A general note on spring training for Nordic: Since it's so early in the year, we don't have to worry about getting too specific to skiing yet. The main goal is to build and maintain your fitness so that when it does come time to start ski specific training, you have a solid aerobic base to build on. We also like to diversify forms of training early in the season to reduce the risk of injury later in the year, so you can benefit in this plan even if you aren't equipped with rollerskis yet. Even if you do have rollerskis, make sure you're adding running or biking to your regimen throughout the week.
Here's the plan for next week. Use this same link every time to check the plan, which will be updated every Sunday. Regarding next week specifically:
It was great to see everyone at the Banquet last night!
Thank you for a great season, here are a couple things to keep in mind:
Find a way to stay active this Spring
Participate in another Spring sport or activity which will challenge your fitness. Track, Ultimate Frisbee, etc are great sports to keep you in shape (plus many others). If you dont participate in a Spring sport, solo running and lifting are also options. Lastly and most effectively, Endurance United, LNR, or other Nordic training teams are great options for off-season training. Progress starts now, dont wait until next November!
Start hyping Nordic to your hard-working friends!
If you had a good time this year, let your friends know - we love to grow this community. We can even have them on rollerskis before they even ski on snow.... ;)
Stay-tuned for details on Summer training with the Coaches
We are planning to hold rollerskiing practices throughout the Summer, probably beginning in June. Stay tuned for more details around May.
Have a great Spring!
Thank you to everyone who came yesterday to help clean the ski room and get all the gear stored-away until we get a new room (at some point).
See you all at the Banquet!
Team and Parents,
We have a mandatory team meeting on Wednesday, please read very carefully and prepare properly. We will meet from 3:45pm to approximately 5:30pm in order to accomplish everything below. Please do your best to make it so we do not have to accommodate individuals.
Captain voting and team awards:
Hi Team, great job at Sections! Skis and times were fast, we saw some great personal performances.
This is an official call for Captain self-nominations. Please review the following guidelines/requirements for Captaincy to ensure you're informed about the role prior to nominating yourself.
click the button below or email Jules: email@example.com
Can you believe its already SECTIONS? As previously discussed, practice after Conference is required for Sections races/alternates, but optional for the rest of the team.
Here's the plan for this week:
Monday: Skate ski at Battle Creek, bus leaves MV at 3:45pm, returns by 6:30pm
Tuesday: 25 min run and stretching, with goal setting. Practice ends by 5:30pm.
Wednesday: Pre-race 25 min run and stretching, with visualization. Practice ends by 5:30pm. All Sections racers/alternates need to bring both pairs of skis to practice for coaches to wax. Clearly labeled and kick zones must be marked.
Thursday: Sections @ Hyland Park Reserve details at the bottom. All races, alternates, seniors, and managers excused all day.
Friday: No Practice, Mora participants (most of the group) load cars at 4:15pm, depart by 4:30pm
Sections Details: Hyland Park Reserve (10145 E Bush Lake Rd, Bloomington, MN 55438)