Training 9/24 - 10/28

Training 9/24 - 9/30: "Volume Week" with 0-2 running races dependent on athlete & team.

• Tuesday 9/25: 4-6pm at the Range. Continuous skate skiing with focus on technique + strength.
• Thursday 9/27: 4-6pm at the Range. Continuous classic skiing with focus on technique + strength.
• Sunday 9/30: 9-11am at Mud Pond. Classic ski with technique and specific strength.

Training 10/1 - 10/7: "Recovery Week" with Thetford Invitational on Saturday. Notice the shorter training sessions on Tuesday and Thursday!

• Tuesday 10/2: 4-5:30pm at the Range. Classic ski with technique work + strength.
• Thursday 10/4: 4-5:30pm at the Range. Skate ski with technique work + strength.
• Sunday 10/7: 9-11am at Round Church. Classic ski with technique and specific strength. Craftsbury athletes Ida Sargent and Susan Dunklee are hosting a high-school nordic clinic from 1-3pm @ Craftsbury. Details here. Suggested rest day for Comp athletes that are also racing CC Running.

Training 10/8 - 10/14: "Intensity Week" with Mills River Running Race on Friday.

• Tuesday 10/9: 4-6pm at the Range. Skate rollerskiing with moderate intensity.
• Thursday 10/11: 4-6pm at the Range. Classic rollerskiing with moderate intensity.
• Sunday 10/14: 9-11am at location TBD. Workout will likely be a time-trial of some sort (Bear Trap classic TT, Honey Hollow uphill run TT, or Greystone double-pole TT).

Training 10/15 - 10/21: "Recovery Week" with NVAC District Champs @ Mississquoi on Saturday.

• Tuesday 10/16: 4-6pm at the Range. Classic rollerski with "speeds" and strength.
• Thursday 10/18: 4-6pm at the Range. Skate rollerski with "speeds" and strength. Suggested rest day for Comp Team members racing @ NVAC's & State Champs.
• Sunday 10/21: 9-11am at Round Church. Classic easy distance skiing with technique.

Training 10/22 - 10/28: "Race Week" with State Championships or "Intensity Week".

• Tuesday 10/23: 4-6pm at the Range. High-intensity rollerski intervals.
• Thursday 10/25: 4-6pm at the Range. Easy day for State Champs racers; high-intensity intervals for others.
• Sunday 10/28: 9-11am at Mud Pond. Classic rollerski. Non-racers = moderate intensity.

Skiers @ Essex Invite; Training 9/10 - 9/16

Nice job to all the skiers that raced yesterday at the Essex Invite. Full results are found here. MNC skiers were all over the place, including something like 9 of the top-30 boys D1. I was glad to see a lot of folks out there! Coach Paul Allison threw down a great time of 17:15 in the citizen's race, and I'm happy to report that most of the boys are now fitter/faster than I am -- as I ran a 19:24 or so. That is a great sign for the athletes and a not great sign for me.

Training 9/10 - 9/16: This coming week is our first of the fall! I hope everybody is into the swing of school and excited to get back together. MMU has a race Friday and CVU is at the Burlington Invite on Saturday. Thursday will focus more on technique and strength to keep some energy in everyone's legs.

• Tuesday 9/11: 4-6pm at the Range. Strength test + classical rollerskiing/technique.
• Thursday 9/13: 4-6pm at the Range. Skate "striders" and strength.
• Sunday 9/16: 9-11am at Round Church. Classic roll with L3 specific strength up Greystone Dr.

Training 9/17 - 9/23: "Speed Week" with Tuesday and Saturday races for most runners.

• Tuesday 9/18: 4-6pm at the Range. Classic + speeds and short sprint test (under 30 seconds); and strength. PLEASE BRING BOTH SKATE & CLASSIC EQUIPMENT for the sprint tests.
• Thursday 9/20: 4-6pm at the Range. Skate + speeds and strength.
• Sunday 9/23: 9-11am at Round Church. Classic roll with long L2/L3 intervals on flat/fast terrain.

Training 9/24 - 9/30: "Volume Week" with 0-2 running races dependent on athlete & team.

• Tuesday 9/25: 4-6pm at the Range. Continuous skate skiing with focus on technique + strength.
• Thursday 9/27: 4-6pm at the Range. Continuous classic skiing with focus on technique + strength.
• Sunday 9/30: 9-11am at Mud Pond. Classic ski with technique and specific strength.

How to Stay Connected to Skiing

With the arrival of XC Running and other fall HS sports, I want to share some information with everyone to stay abreast of the happenings in the Nordic ski world. First, a list of fun and useful websites. Following, a short calendar of important events in our region (including World Cup races in Quebec this December!).

http://www.FasterSkier.com (updated daily. Domestic & international news)
http://www.NENSA.net (Regional news for New England skiing)
http://www.SportLemon.tv (links to watch World Cup skiing live via Eurosport)
http://www.USSA.org (US Ski Assocation)
http://www.USSkiTeam.com (US Ski Team)
http://www.NationalNordicFoundation.org (Supports elite American skiers)
http://www.BiathlonWorld.com (World Cup biathlon - watch events live and in HD)
http://www.EAbiathlon.org (Our local biathlon club - Ethan Allen)
http://www.fis-ski.com/ (International Ski Federation)
http://www.fiscrosscountry.com/ (Internationl Nordic news)

Events and Dates:

• November 21-25: MNC Ski Camp @ Craftsbury with Garrott Kuzzy
• December 7-8: World Cup ski races in Quebec City.
• December 15-16: Craftsbury Eastern Cups
• January 12-13: Mountain Top Eastern Cups (Rutland, VT)
• February 2-3: Trapp's Eastern Cups (Stowe, VT)
• February 10: Eastern HS Championships Qualifiers  (???)
• February 16-17: Bond Brook Eastern Cups (Augusta, ME)
• March 9-17: Junior Nationals @ Fairbanks, AK
• March 8-10 ?? New England J2 Championships
• March 15-17: Eastern High School Championships

Anti-Doping Awareness Article:

• By former pro-cyclist Jonathan Vaughters in the NY Times

"Travel Teams" -- what are they? How to qualify?

Skate sprint at 2005 Junior Nationals

Scoreboard at U-23 World Champs in 2004

Here are a number of exciting events that take place every season. They are in order by ascending age (and degree of difficulty to qualify!):

• BKL Festival: A weekend-long festival for kids up to age 13 (K-8th grades). This is not just a "race" weekend -- the event is more like a fair with different theme each year. Kids get to enjoy face-painting, mini-tours, some short races if they desire, food, friends, and a great time. Typically 400-600 kids participate each year! This event is open to anyone in this age group. Venue changes each season: Weston Ski Track hosts in 2013.
• New England J2 Championships: A weekend-long race series for the top J2's in the region (ages 14-15). Athletes must qualify to participate (at the EHS/J2 qualifier races in mid-February each year). 2013 J2 website. Each state in New England has its own qualifier races. Vermont has a 3km classic followed by a 3km skate. Finishing time = the sum of your 2 races and the top 20 J2's from Vermont earn a spot on the J2 Champs Team.
• Eastern High School Championships: a 3-day weekend of racing for the top high-school skiers in the region. Athletes must qualify to participate (at the EHS/J2 qualifier races in mid-February each year). The qualifiers are a 3km classic + 3km skate, with the top 24 high school athletes being named to the team. At the EHS Champs, athletes compete for individual honors, and also represent their home-state in a team competition. Events include a sprint prologue, a relay, and 2 short distance races. 2013 EHS Champs website.
• Junior National Championships: athletes from age 14-19 qualify to represent their region at this week-long race series, which includes a sprint race, 2 distance races, and a relay (as well as a dance that kids get really excited for). Skiers compete against their age group for individual honors (J2 = 14/15; J1= 16/17; OJ = 18/19). There is also a team competition which pits the 12 regions against one another. New England has won the team competition for the past 4 years!! 2013 Junior Nationals take place in Fairbanks Alaska. To qualify in New England, racers must participate in the Eastern Cup races and score NENSA Points. After the last Eastern Cup, the New England coaches use the NENSA Points in each age-group to select the team: 6 J2's of each gender, and 15 J1/OJ's of each gender (total = 42 athletes). There is an entire section of the NENSA website dedicated to athletes that would like to participate at JN's.
• J1 Scandinavia Cup Championships: This is an international trip sanctioned by the US Ski Team. Based on results at Senior Nationals, the top-6 boys and girls from the J1 category are named to this team (age 17 or younger). The competitions take place in Scandinavia in late-January or early February. Link to J1 Scando Cup blog.
• Junior World Championships: Another international trip. Location varies from year-to-year; typically it takes place in Central Europe or Scandinavia. Athletes qualify based on results at Senior National Championships. The top-6 boys and girls (age 19 and younger) are selected each season. 2013 JWC's take place in Czech Republic.
• U-23 World Championships: International trip that overlaps with the Junior World Championships. This is for athletes up to age 22. 2013 U23WC's take place in Czech Republic.
• World Championships/Olympics: we all know about these! Only for the best-of-the-best. There is no age limit -- you're never too young or too old!

Senior National Championships: held annually in early January. Typically a 4-race series that includes 2 sprints (skate & classic) and 2 "short" distance races (approx 5/10km for gals, 10/15km for boys). These events are open to anyone with a USSA license. The best juniors in the country will participate in hopes of qualifying for the J1 Scando Trip, Junior Worlds, and U-23 Worlds. The races are hosted by Soldier Hollow (Midway, UT) in both 2013 and 2014.