Wednesday, February 26, 2014

Wednesday.

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

Monday, February 24, 2014

Post season training


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.

Friday, February 21, 2014

Awards Night

Congratulations team on a successful season!  We will be celebrating our end of the season at the awards night on Wednesday, February 26th at 6:30pm in the high school cafeteria.  Please bring a dessert or drinks to share.

Reminder: uniforms are due.  Please wash it, put it in a plastic bag and bring it to Mr. Kurry's room (rm 109).

Tuesday, February 18, 2014

This is it.

Time to bring it!!!!

Drink lots of water tonight, get a solid block of sleep, dream sweet dreams, believe in yourselves and wake up ready to rock it!  I know that you have what it takes.

See you at 7:30.

SPB


Monday, February 17, 2014

Tuesday.....

We will be classic skiing at Pineland tomorrow.
Due to the incoming storm, we will be starting practice early.
Please meet at the visitor's center at 8:45am.
It will be another short practice.
Again, please carpool.  Contact Coach Kurry or Coach Beliveau if you need a ride.


Sunday, February 16, 2014

Schedule for the week......


Monday:  Skate at Pineland.  Meet at the visitor’s center at 12 noon.  Please arrange carpooling.  I will be at the HS at 11:40 and can take 4 skiers and skis.

Tuesday: Classic at the High School.  Be there at 10am.  We will done by 11:00. Waxing at the middle school at 3:00pm
           
Wednesday:  Championship race, classic!    Bus leaves for Rangeley at 7:30.  We all ride together. 
           BRING A LUNCH AND A WATER BOTTLE
Wednesday night:  Dinner at the Rangeley Inn at 6:00.  Sleeping at Rangeley Inn.  Rooms will be assigned on the bus ride.

Thursday:  Championship race, skate!  We will have lunch together afterwards.  Skiers can ride the bus back to Falmouth or ride home with parents.  You must let us know if you are riding with a parent.



Packing list:
Its just one night.  Don’t over-pack!!!
-Skis, boots, poles.  Both skate and classic!!
-race uniform
-ski jackets and ski pants to wear over uniforms
-hats and gloves.  Bring two hats and two pair of gloves.
-two pair of socks for racing and two pair to wear after racing.
-toiletries (toothbrush, shampoo, razors, etc)
-comfortable clothes to wear after racing (just one casual outfit)
-a little spending money.  We may go out to a place called Moose Alley after dinner.    
   They have a website if you want to check it out.
-pajamas
-a book to read when your roommates are still asleep!

DO NOT BRING: computers

Questions? Send me an email.

SPB

Friday, February 14, 2014

Time change!!!

In order to beat the storm coming in tomorrow, we will be leaving Falmouth tomorrow at 7am.  Be at the HS no later than 7:00.

Get to bed early tonight!

Bring a lunch!