Monday, February 23, 2015

Training Week - EHSC and U16

Monday: Skate Ski at Pineland. Leave school at 2:35.
(Z1-Z5), plan on 90 minutes of skiing.
  • 20 min WU
  • 3x9 min Over/Unders. Each interval is 9 min long, but during these 9 min you start at Steady State (SS) (PE 8/10) for 2 minutes, accelerate to climbing intensity (CI) (PE 10/10) for 1 minute, return to SS for 2 min, CI for 1 min, SS for 2 min, finish with CI for 1 min. 4 min in between intervals.
  • 30 min CD
Tuesday: Active Recovery. Skate ski, Z1 for 60 min.

Wednesday: Classic @ Pineland. 90 min.
  • 20 min WU
  • Double Pole - 30 sec x 6 start intervals. Hips forward, heels up
  • Diagonol Stride - Z3-Z5, 2 x 6 min O/U intervals.  Each interval is 6 min long, but during these 6 min you start at Steady State (SS) (PE 8/10) for 2 minutes, accelerate to climbing intensity (CI) (PE 10/10) for 1 minute, return to SS for 2 min, CI for 1 min,  4 min in between intervals.
  • Kick Double Pole - Z-Z3, 30 min
  • 30 min CD
Thursday: Classic at Pineland. Active Recovery - Overland Distance ski, 70 min Z1 & 12 min Z4.

  • 20 min WU
  • 3 x 2 min Z4 intervals with 4 min between efforts
  • 40 min Z1 CD
Waxing session Thursday 5:30 pm in the MS wax room. We will go over the waxing prediction and wax as a team!
Wax Recommendation:

  • Glide - SkiGo Graphite under SkiGo LF or HF Green topped with C380 
  • Kick - Toko Binder under SkiGo HF Violet
  • SkiGO - Graphite under LF or HF Blue topped with C105

Friday: Skate @ Pineland. Active Recovery - Overland Distance Ski. 45 minutes - Z1

Saturday: U16 and EHSC. Online entries ($16) closes at 10pm Friday.
Top 21 U16 and Top 24 EHSC qualify for Maine Team
5K Classic Individual Start

  • 10:00 am Men
  • 11:30 am Women
5K Freestyle Pursuit
  • 2:00 pm Men
  • 3:00 pm Women

Saturday, February 21, 2015

End of Season Awards Night for athletes and families will be Tuesday, March 10th at 6:30pm in the HS cafeteria.  Please bring desserts and drinks to share.

Tuesday, February 17, 2015

States Day One

Congrats Boys and Girls

State Nordic - Classic today:
Boys: 1st, 7th, 10th, 11th and 17th
Girls:  1st, 4th, 5th, 10th, 13th, 14th

Day two tomorrow = Skate
Boys are in 1st by 5 points
Girls are in 1st by 21 points

Sunday, February 15, 2015

Brutally cold. Dress appropriately. Bring coverage for your face and ears!!

Hey guys,

We need to make a change to the plans for tomorrow.  The HS trails aren't groomed right now so we'll go up to Pineland.
Be there at the outdoor center by 8:45 am so that we can begin skiing (classic)  at 9:00.  That will give us time to get a practice in and still get to the team breakfast.  Waxing will follow the breakfast.

Friday, February 13, 2015

Saturday.....(going to be cold)

Bring warm clothes and something to protect your face from the cold.

OK everyone.  Here’s the latest.

For a change of scenery, we will meet at the HS tomorrow at 9:45 and carpool to Harris Farm in Dayton to ski.  We will need drivers.  Let me know how many people you can take. We will follow the workout plan that Coach Barry posted on the blog, both classic and skate.  We’ll ski for a couple hours in the morning, have lunch and then ski for an hour in the afternoon.

You will need a lunch, snacks and water bottles.
You will also need $5 for a trail pass.
Remember to bring both pair of skis.

Tomorrow night there is a team dinner at the Praticos.  They would like to have people bring a couple of salads and a couple of desserts.

Please email me with if you can drive people, if you can bring food to the Praticos and if you have any questions.


Thursday, February 12, 2015



Please continue to check email and blog tonight and tomorrow. The forecasted blizzard may impact the weekend plans.  

               Plan to Ski at PINELAND. Training plan remains the same
Saturday: Skiing at 10am.  Place TBD
 Dinner at the Pratico's at 6PM. 11 Deerfield Way --This invite is for the entire FNT.


Plans for the Sugarloaf weekend…..

Please read carefully.  There is a lot of information.

Practice on Friday will be at the HS if the trails are in good shape.  Snow on Thursday could complicate things, we’ll have to be flexible.

We’d like to leave directly after practice from the HS around 5:00.  This means that you will have to have all of your stuff for the weekend with you at school.  Alternatively, parents could meet at the HS with stuff for the weekend and send the kids off.

The boys will be staying at the Praticos.  Any overflow will stay at the Venturas (up to 4)
The girls will be at the Morins.  Again, overflow at the Venturas.

The Praticos, Venturas and Morins will have room to transport all of the kids.  (huge Thank you to these families for everything!!!)

What we need from you:

1. ski equipment for skate and classic.
2. Sleeping bags, pillow
3. Snacks and water bottles for the trail.
4. Clothes for skiing and for after skiing.  Please pack light.  You will not be going out to dinner so, keep it very simple.
5. Pajamas, toiletries, etc. PLEASE BRING A TOWEL,TOO!
6. Meals:
We’ll need some food donations:
a.  The Praticos have offered to provide dinner at their place for the entire team, coaches and parents Saturday night.  We need a couple of big salads and a couple of desserts as well.
b. breakfast items for two days: pancake mixes, eggs, oj, yogurt, fruit, muffins, oatmeal?, milk, cereal
c. sandwich supplies for snacks, car rides, and extra lunch food.  A few loaves of bread, peanut butter, jam, etc...
d.  lunches will be at the outdoor center.  please send money, $15 per day should be plenty.  Alternatively, you could bring lunch supplies with you.

We will be leaving Sugarloaf around 4:00 and should be back in Falmouth around 6:30.       The Morins have offered to head home earlier (between 2 and 3)  for those who need to get back.

Email Coach Barry and/or me with questions.