I’m very enthusiastic about the opportunity to coach
the Falmouth High School Nordic team. Our sport combines endurance, power, balance, and rhythm to create one of the most challenging sports out there. My coaching philosophy will be to create
individual training and a racing program to meet the specific background,
talents and goals of each athlete.” My
goal for the Falmouth Nordic athletes is to develop a training foundation that
prepares you for racing at the High School level and for some inter-collegiate racing. Ultimately, I will prepare all of you with the ability to
train for anything that life brings their way.
Reminder: We are meeting on Thursday, November 13th at the high school library.
This meeting is necessary for all incoming and returning Nordic skiers. Registration paperwork and waiver forms will be distributed, as well as discussions about team policy this year and the Christmas training trip. Please plan on attending even if you are a fourth year skier - there will be new information shared about the upcoming season as well as an opportunity to meet the new coach, Troy Barry.
Hey skiers and parents! Don't forget that the awards night is tonight at 6:30 in the HS cafeteria. Please bring a dessert and/or drink to share. Also, skiers, wear your team jacket if you have one. We will be taking a team photo. No worries if you don't have one. SPB
See coach Kurry's post regarding the awards night.
For those of you competing in J2s and Eastern cup races, I have copied the training plan that Jeff posted last year. See below.
You need to maintain fitness which includes both long L1-2 skis and some shorter L3-L4 work and of course very short L5 pick-ups. You can substitute 45-60 minute L1 running for the L1 days but you'll become a better skier down the road if you ski these and focus on technique flaws on these days.
EHSC Qualifying week M 60 minutes classic (yeh use the nice snow) with 4 x 3 minutes (3 minute recovery) L4 up a long gradual climb T 60-75 minute classic W 60 minute with 2 x 10 min at L3 skate (short 2-3 min recovery). A good L3! Ease up a little on steep climbs but have fun going fast elsewhere! Th 45-60 minute L1-L2 skate or classic F 45 minute L1 skate with 10 x 15s L5 pickups (5 skate and 5 double pole) S 2 x 5K Race or 90 minutes including 2 x 10 minutes @ L3-4. Like a short a race simulation but a little slower. Long recovery in between. Choose a nice roller coaster section (Oak Hill is good for this) and have fun. Su Rest or 60 min very easy L1 ski
J2 week M easy 60 min ski T 60 minute with 2 x 10 min at L3 skate (short 2-3 min recovery). A good L3! Ease up a little on steep climbs but have fun going fast elsewhere! W 45 min easy L1 Th 45 min very easy L1 with pickups (as in week #1) F Race or 90 minutes including 2 x 10 minutes @ L3-4. Like a short a race simulation but a little slower. Long recovery in between. Choose a nice roller coaster section (Oak Hill is good for this) and have fun. S Race or 60 minute skate + 60 min classic (if snow) L1 S Race - or Rest or 60 minute L1
EHSC week - same as J2 week
*Shane probably has a schedule for some of you. Follow it. It will likely differ in some aspects. Note that most coaches do short intervals 2-3 days before a race. I actually like the longer L3 workout better. Your races are your L4 workouts! I am interspersing L3 workouts in between these for the post season. During early and mid season we did L4 workouts plus races plus L3 workouts every week!
* Race warm-up - 15 minutes of L1-L2 + 5 minutes of L3 + 2 minutes of L4 + 5-6 10s L5 pickups followed by 5 minutes L1-L2. Finish about 15 minutes before start if you can (so you don't cool down to much). Stay warmed-up pole-running including a couple of very short 10s pole running sprints.