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Archive for the ‘Misc’ Category

Summer Training Photo Update

21.Jul.2016 by Liz Guiney

Liz here- with a little photo update from our first few months of training in Craftsbury.

I can’t tell you how often I get the question- “what do skiers do in the summer?” And the answer is mostly, what do we not do? Summer is when the bulk of our training occurs, because laying down a solid strength and endurance base now helps us to support the intensity work we do in the fall, and then make it through the long race season. Although rollerskiing is probably the most important ski specific work we do, we also switch it up with a large amount of cross training on foot, on road and mountain bikes, and even on the water, with rowing. We also spend quite a bit of time in the gym whether doing CrossFit, circuits, or more traditional strength work. With this variety of workouts available, summer training is rarely boring.

Summer training has been going really well in Craftsbury, and I think everyone is feeling motivated and confident in the work we’ve done so far. Whether hitting the roads for long rolling skis, surviving “Threshold Thursday” (50-70 minutes of L3 work in the morning followed by afternoon CrossFit OUCH), or pushing the volume on OD (overdistance) days, we’re keeping things interesting while relying on the basic principles of supercompensation- train hard, rest, recover, repeat!

Leaving the house for the first threshold workout of the year

Leaving the house for the first threshold workout of the year

 

An early rollerski in East Hardwick, VT

An early rollerski in East Hardwick, VT

 

Most of the team has been doing some shooting practice this summer, and occasionally things get very busy on the range

Most of the team has been doing some shooting practice this summer, and occasionally things get very busy on the range

 

A little early garden work on a cold June afternoon- thanks to Skida for keeping us warm and fashionable!

A little early garden work on a cold June afternoon- thanks to Skida for keeping us warm and fashionable!

 

There are a few new things at Craftsbury this summer, the first of which has been Monday mountain bike club. The GRP is helping out with coaching for this rambunctious group of 30 middle schoolers who come every week for an hour and a half to rip around the trails. The group has a wide range of skill levels, from first timers to very experienced kids, so it’s been fun for us to work with all of them to improve.

A big ole pile of bikes getting ready to go

A big ole pile of bikes getting ready to go

 

Instructions from coach Ollie, who has been instrumental in getting the club off the ground this summer!

Instructions from coach Ollie, who has been instrumental in getting the club off the ground this summer

Another change this summer has been the introduction of a U23 training group in Craftsbury. We have four college skiers joining us for the summer- 3 male eastern college skiers, and 1 female western skier/biathlete. They train alongside us for most sessions, and it’s been great to have their new energy and enthusiasm. Can’t wait to see how they do this season!

A very full van en route to rollerski practice- with the arrival of the U23’s our training group is big, but most days, still manageable

A very full van en route to rollerski practice- with the arrival of the U23’s our training group is big, but most days, still manageable

 

Sweaty, crowded gym circuits

Sweaty, crowded gym circuits

We’ll leave you with a few more training photos, and hopefully will be better about updating the blog in the future so that we can get you some more recent photos.

Ida and Kait get airborne during jump skate speeds

Ida and Kait get airborne during jump skate speeds

 

The GRP women trying very hard to improve our leg speed at the track in Morrisville

The GRP women trying very hard to improve our leg speed at the track in Morrisville

 

Drafting the group at the beginning of an OD ski/run. Don’t worry, we never take up this much of the road unless part of the group is passing

Drafting the group at the beginning of an OD ski/run. Don’t worry, we never take up this much of the road unless part of the group is passing

 

Matching and exploring new roads for a skate roll through Eden, Montgomery, and Jay

Matching and exploring new roads for a skate roll through Eden, Montgomery, and Jay

 

Threshold Thursday part 1- double pole intervals in East Hardwick, 5-6 times up a ~1 mile section of road

Threshold Thursday part 1- double pole intervals in East Hardwick, 5-6 times up a ~1 mile section of road

 

Threshold Thursday part 2- running with poles on Cemetery Hill, 5-7 times up a 10 min hill

Threshold Thursday part 2- running with poles on Cemetery Hill, 5-7 times up a 10 min hill

 

Biathlete Alex Howe taking his rifle to the paved trails in Jericho, VT, prepping for upcoming biathlon trials race in August

Biathlete Alex Howe taking his rifle to the paved trails in Jericho, VT, prepping for upcoming biathlon trials race in August

You may recognize a few of these photos from our Instagram page, but if you don’t follow us and would like more consistent photo updates, check us out on Facebook (Craftsbury Green Racing Project) or Insta (@greenracingproject)! Thanks for reading!

CNSC Past and Present

4.Jul.2016 by Ida Sargent

Being home for a significant portion of the summer this year has allowed me to be involved in coaching with the junior practices which is very fun for me and a blast from the past to return to my junior days with the club and see the enthusiasm and drive of these kids as they train hard and have fun.  It is also impressive to see how the club has grown over the years and to see the momentum which our tiny little ski club from 20 years ago has now gained!

Last weekend I was helping junior coaches Anna and Jake with a rollerski practice.  I arrived at the Center a little before practice started and the parking lot was full of cars as everyone was here for Masters training, Junior Practice, yoga, mountain biking, and all of the other summer offerings.  When I walked into the clubhouse, Anna was going a mile a minute outfitting everyone with rollerskis and poles while simultaneously throwing out reminders for sunscreen, helmets, snacks, and water.  We had two vans ready to load up, taking kids to two different locations depending on their rollerski experience level.  With over a dozen kids already there and more arriving, I made a comment about it being a big showing for practice but Anna looked kind of confused with my statement and replied that actually that a lot of people couldn’t make it on that day.  This was even more shocking to me as I was already blown away by the size of the group.  Things sure had come a long way from the days when there were only a few of us at workouts and we would load up the back of Pepa’s black Camaro and  race down the road towards North Craftsbury Road or East Albany with Bulgarian music blasting.  Back in those days the club consisted of a handful of families with dedicated parents and kids of similar ages and was led under the very watchful eye of Pepa who had recently arrived in the United States from Bulgaria.  We had practices at the Center a few times a week which consisted of rollerskiing on the Creek Road in East Albany and the North Craftsbury Road, lots of running intervals around Lemon’s Haunt and Race Loop, rowing and swimming in the lake, sweaty circuits in the little rooms in the basement of Cedar which are now used as the TV room and Pepa’s testing lab, jumps up the hill followed by pushups to exhaustion, and a variety of other weekend hikes and group family adventures.  The rest of the time Pepa gave us a training plan which we viewed as ridiculously hard and just assumed it was a joke which was impossible to actually complete.  But despite Pepa’s craziness, spending time training with my CNSC teammates was often the highlight of my summer and developed friendships as well as a love for being active and outside which I still cherish today.

Being part of the club today constantly reminds me of my time as a Craftsbury junior and BKL athlete and also amazes me with how much the club has grown and flourished!  The kids are still out training hard and doing many of the same workouts that we used to do.  They unfortunately cannot buy Biggy Iggy ice cream sandwiches and Doritos in the Touring Center after practice but now they have a whole clubhouse to themselves after the addition of the new Touring Center.  The ski trails all have same names but now there is access to homologated loops with snow-making in the winter time and so many more kilometers of singletrack to escape onto in the summer.  In addition to Pepa’s coaching there are a three junior coaches, a masters coach, and GRP athletes helping out.  Every week there are 10-12 separate training sessions going on as well as two BKL day camps, and several overnight junior camps.  It makes me incredibly proud to see the success of CNSC skiers in the winter as well as the energy and excitement which buzzes around the Outdoor Center throughout the year!
Here are a bunch of photos from CNSC from the past and the present.

CNSC Juniors rollerskiing for summer training!

 

Before the days of neon rollerskiing shirts but we were still looking pretty flashy!

 

But maybe still using the same skis?  I found my old Ski Skett Fire rollerskis with the ripping fast green wheels in the pile of club rollerskis.

 

Junior practice earlier this summer

 

Jumps up the hill are still a staple of junior training

 

But closer look shows that Anna and Jake are leading the way and most likely are still masters of this workout after the time that we did jumped, hopped, and bounded up the hill 90 times in one of Pepa’s crazy workouts

 

CNSC training on the hill before the wood chips were laid down and it was named Chip Hill
 

A big group before the start of summer training with Pepa (from L-R Alex Schulz, Sten Kaeding, Ethan Dreissigacker, Isaac Noyes, Emily Dreissigacker, Hannah Dreissigacker, Anna Schulz, Ida Sargent, Elsa Sargent, Kit Wright, Pepa, John Brodhead)

 

BKL Devo practice in the gym with Audrey last week
Good friends on a summer training camp in Italy (Ida, Elsa, Hannah, Emily)

 

And happy junior girls skipping down the dirt roads (Callie, Avery, Phoebe, Ani)
A new addition is Mountain Bike Club which Ollie started this summer and over 30 kids can be found riding bikes on the Center trails every Monday afternoon.

 

Pepa was always convinced we would get injured biking and we were thus not encouraged to ride so it’s great to see these kids ripping the trails and learning skills.

 

Video review in Pepa’s house.  Pepa used to live above the old Touring Center which is now the coaches office in the clubhouse so once again training and club activities have come full circle.


Taking our Nordic skis up to Tuckerman Ravine in 1998 (and also proof that I was once taller than Ethan)

 

The snow-making system at Craftsbury has made skiing at home possible so the juniors don’t have to travel for early skiing but that unfortunately makes the Silver Star training camp non-existent now.
We had training camps a couple times a year where we would spend a few days at the Center eating lots of dining hall food,  raising terror in Cedar, and training more than we thought was imaginable, Here’s a photo from a Christmas training camp.

 

The end of the season CNSC potluck this year which took place in the new AC was a lot bigger and more elaborate than this one from many years past taking place in the dining hall but it was fun to be able to attend this spring and connect with so many community members that are excited about Nordic Skiing!
 

Craftsbury Nordic trading cards featuring Elsa, Kit, Isaac, Emily, Hannah, and I rollerskiing in East Albany.   It’s great that they finally repaved sections of that road that were previously paved when we started rollerskiing there circa 1998 or so

 

The gang after running a 3000 meter TT on the Peoples Academy track.

 

The current stars of the Craftsbury Nordic Ski Club!  It’s very exciting to have another fast group of juniors, racing fast at Junior Nationals, highlighting the podium at the Eastern REG camp time trials, and just generally having fun and training hard.

Biathlon Talent ID Camp

1.Jul.2016 by Hallie Grossman

Last week, Kait and I took a trip to Lake Placid for U.S. Biathlon’s “Talent Identification Camp.” Both of us have done a tiny bit of biathlon racing and were curious what the camp had to offer. It was my first trip to the Olympic Training Center (OTC), so I may have been equally as excited about the infamous everlasting supply of ice cream as the camp itself.

The first day was sweltering hot and brought a grueling 4.5k double pole test up Whiteface Mountain. This was not for the faint of heart and we likened the experience to rollerskiing in an oven. In the afternoon, former German biathlete Andrea Henkel led us in some funky new core exercises that left us a bit sore.

top of uphill run

Uphill run complete!

Day two rang in cooler temperatures and more testing; this time, a 2.5k uphill running time trial. It seemed that uphill time trials were the theme of the camp. We had heard lots of mixed reviews about this run: some said it was easier than Elmore, our local uphill TT, while others said it was much harder. Regardless of easier or harder, it was hard enough.

In the afternoon, we had our first shooting session of the camp. It was neat to have so many new ideas about shooting, though perhaps the most influential part of the afternoon for me was working on downhills for an hour straight with Andrea. I conquered the small, upper corners, but not the biggest, scariest one.

Wednesday was hike day, and GRP teammate/ National team member Clare joined the camp group for a hike up Cascade Mountain. It’s always fun to hike in new places even if it’s raining!

salomon and clare

Clare having fun in the rain

cascade hike

Descending Cascade

The afternoon was once again spent on the range, this time doing a precision shooting test. We also worked on ski technique with the women’s coach, learning about some nuances of skate technique.

The camp, in keeping with the testing theme, capped off with two final time trials. One was a “combo test,” which involved level three rollerskiing and shooting. This was the first time that I had shot on rollerskis and it definitely adds a whole new element to both rollerskiing and shooting. It was touted as a “test” of whether or not we liked shooting and skiing, but in reality, it was another time trial. We finished off the camp with a short, but hard, gradual uphill skate time trial, called Bear Cub. After these few days of training where we learned a lot and did a lot of testing, we were eager to come back to Craftsbury and continue working on our biathlon skills, especially our dryfiring!

fired up to dryfire

Kait fired up to dryfire

Spring Testing

6.Jun.2016 by Heather Mooney

by Ben Lustgarten

Although it is only June, the second official training month of the new season, the Craftsbury Green Racing Project has been conducting extensive physical testing in May. The tests include the Canadian Strength Test, an uphill running time trial up local Mt. Elmore, a VO2 Max Test using a Concept2 Ski Erg, and a MOXY Test using a Concept2 Ski Erg. These tests will give us a very solid baseline of information that we plan to build on throughout the training season.

“Hit the ground running” is definitely a good phrase used to describe the Craftsbury GRP training this year. This hard effort and high intensity testing allows for a shorter “break-in” period of sometimes lackluster training in late spring and early summer that plague some Nordic skiers out there. It also increases the early focus, while providing individual goals for each skier to get to by the next testing block.

The Canadian Strength Test is a common standard for Nordic skiers to use. For those of you who are not familiar with the test, it is very easy to replicate if you choose to add it in your own training program to see if you are getting stronger over time. The test is as follows: perform as many pull-ups as possible in 1 minute, 1 minute rest, perform as many sit ups as possible for 1 minute, 1 minute rest, perform as many push ups as possible in 1 minute, 1 minute rest, perform as many box jumps as possible in 1 minute, 1 minute rest, perform as many bench dips as possible, 1 minute rest. The final score is calculated by adding up all of the numbers as they are except for pull-ups: multiply your number of pull-ups by 3.

Below, Mike Gibson demonstrates strength testing protocol for pullups and pushups:

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Most Nordic skiers are familiar with an uphill running time trial. Nordies love to just get in that pain cave and test how mentally and physically strong they are, so what better way than running uphill as hard as possible? The Craftsbury team uses local Mt. Elmore, which is more an adequate for searching the depths of the pain cave. As calculated by a Polar V800 training watch, the uphill running time trial is 3.03km long and has 372 meters of elevation gain. It takes between 16 minutes to 23 minutes to complete depending on the age and ability of the athlete. The first half of the run is on a dirt road, while the second half is on a hiking trail. The last few pitches are exceptionally steep, making most runners debate about doing a fast hike or continuing to run. Sometimes putting pride aside and hiking actually is faster and less exhausting.

The VO2 max test was done in our coaches testing laboratory on a Concept2 ski erg with the PM5 monitor. We used the pace function of the ski erg to do a “step test” for each athlete. With a heart rate monitor on, breathing mask to calculate oxygen intake, and muscle oxygen saturation monitors taped on, the athletes started at an easy pace and every 90 seconds increased the pace. For example, start at 2:20 for 500m pace, then after 90 seconds go down to 2:10, then 2:00, then 1:55, then 1:50, etc until the pace cannot be maintained. This will create a max effort and thus max VO2 result. Here is a link to the VO2 max test for one of our athletes: https://www.youtube.com/watch?v=h2uRpea1sOM

The MOXY test is also done with a Concept2 Ski Erg with a PM5 monitor. With heart rate monitor, breathing mask, and MOXY monitors taped on, the athletes performed three 4-minute hard intervals with only 1 minute of rest in between each one. The pace was supposed to be relatively consistent throughout the test, so the first interval felt ok, but the third 4-minute interval wax extremely challenging to maintain. The MOXY monitors the oxygen saturation in the muscles. The test is supposed to measure how much oxygen is delivered to the muscles, and how well the muscles utilize that oxygen. A VO2 max was also taken from this test. Here is a link to a video of the test:

https://www.youtube.com/watch?v=6hIBXXdXRO8

June continues a solid training program as we welcome three college athletes who will be training with us for the duration of the summer. Stay tuned for more updates from the Craftsbury Green Racing Project! And if you are not already, follow us on Instagram (@greenracingproject) and Facebook (Craftsbury Green Racing Project) for more information and pictures!