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Archive for the ‘Training’ Category

Ski Camps at Foret Montmorency

14.Nov.2017 by Caitlin Patterson

The whole 2017 Foret team!
Front L-R: Kait, Mike, Ben, Ida, Hallie
Back L-R: Caitlin, Adam, Liz, Nick, Pepa

Most of the GRP skiers and biathletes spent Monday Oct 30 – Thursday Nov 2, and Monday Nov 6 – Thursday Nov 10 at Foret Montmorency. The Foret Montmorency is a skiing/research/vacation facility operated by the University of Laval, and it is located about 1 hour north of Quebec City in Eastern Canada.

Fortunately for us, based in Craftsbury in northeastern Vermont, it’s only about a 4-4.5 hour drive to the Foret. This made it possible to go up north two consecutive weeks, returning to VT for a few days of the weekend and the NENSA Elite Rollerski race at Trapps on Saturday Nov. 4th.

During both 4-day camps, we put a big emphasis on technique and making sure to ski with good body position. Pepa was out on the trailside for every session, capturing video with her iPad for us to review after the ski. This constant feedback loop of ski-video review-ski can be extremely useful for making changes, but it also requires you to stay mentally engaged the whole time for the most benefit.

Camp week 1 included several distance sessions, skate jump skate speeds, classic start practice, 3 minute classic/DP intervals, and a skate time trial.  Camp week 2 included more distance sessions of both classic and skate, 90 second classic intervals, and 3-4 minute hard skate intervals.

Enjoy the photos below. For more media – photos and videos from the camp – look at our Instagram or Facebook pages.

Ida leaves for Europe on Nov. 15th, the domestic biathletes leave for Canmore on Nov. 20th, and the domestic skiers leave for West Yellowstone on Nov. 21st. The winter of racing is right around the corner!

Thin snow, but it still glides! There were considerable numbers of woodchips, sawdust, a few rocks, but at least the majority of the surface appears white.

Ben and Hallie

Ben and Hallie heading out along the white ribbon. This was during camp week 1, and the narrow spot ahead of them is the part that melted out and was no longer skiable in week 2

Mike out for a classic cruise

Ida and Kait deciding, right or left?

It was great to have Ida up at the Foret camps with the rest of us domestic GRP racers, before she heads to Europe on Nov 15th. Photo: Pepa

Liz and Kait during a skate distance session

Adam Martin wins the men’s race at the NENSA Elite Rollerski Invitational. Photo: Gary Solow

Ida Sargent wins the NENSA Elite race for women. Photo: Dave Priganc

Back to the Foret: Adam Martin, the masquerading Swede

Liz and Kait pass the main lodge along the snow loop. Photo: Pepa

Pepa skis along with the iPad, reading to video and offer technique advice at any moment

Ida, Liz, Kait. Photo: Pepa

Dance for the Foret!

Photos by myself, Caitlin, unless otherwise noted. Thanks for reading!

New Zealand Video Update

21.Sep.2017 by Caitlin Patterson

The ski team just wrapped up a training camp on snow in New Zealand. Check out the video for some of the camp highlights.

Video created by Adam.

 

Mid-June training life in Craftsbury

28.Jun.2017 by Caitlin Patterson

Last week was a fairly standard summer training week in Craftsbury for the GRP, but that’s not to say it’s boring or without unexpected (and expected) challenges. For most of the summer, we follow a cycle of two hard weeks then an easier week. Last week was the first of two, so we’re heading into another similar-if-a-little-harder week of training. A look at last week:

Monday –

Pre-workout: wake-up, stretch, put on my puddle boots and go let the chickens out of their coop. Then breakfast, tea and maybe toast, maybe eggs, maybe oatmeal.

Morning workout: 2.5 hour skate rollerski followed by a few minutes of jogging to stretch out. It was hot and humid, so the jog took the form of running to a creek nearby so that I could swim.

Mid-day, I spent several hours preparing information and finishing calculations on an energy project for our upcoming dining hall renovation at the Craftsbury Outdoor Center.

Afternoon workout: 1.5 hour run on the dirt roads with teammates Ben, Adam, and U23 training partner Lewis. We GRPers are really enjoying the company of our 3 summer training partners this year – Kelsey Dickinson, Lewis Nottison, and Adam Luban. Read more about these three athletes here: http://www.craftsbury.com/general/about-the-center/news/detail/1857/

Hey chickens, good morning.

Tuesday –

Morning strength circuit orchestrated by coach Pepa. A HARD one, with lots of jumps and several arms exercises right in a row. We do 4-6 rounds of our circuit, and during the first round, I wasn’t sure I was going to make it past 3-4 at most. But… strangely enough most of us felt better throughout, and made it through 6.

Mid-day meeting about the dining hall project with the architect and various other staff at the Outdoor Center.

Afternoon, run including the Craftsbury Outdoor Center Tuesday night 5k race at “tempo” which is a medium-hard pace. I expected it would be a struggle to run fast on the trails after our morning’s circuit, but my legs actually felt good and I had fun cruising the single-track trails during the race.

Kelsey and Matt Moody in a recent Tuesday Night Race

Wednesday –

Morning classic rollerski, 2.5 hours including 3×6 speeds of about 10-15 seconds. These kinds of speeds are a good opportunity to work on tempo and power, and we go as fast as we can possibly manage on the terrain of choice. Successful session with a few good technique modifications, and we always have the opportunity after our workout to review video that Pepa takes during the speeds, which is very helpful.

Adam and Ben out on the roads near Greensboro

Classic rollerski after a sprinkle of rain

Afternoon – coaching, riding, and taking photos at the first “Bike Club” of the summer season. 40 kids signed up for this year’s bike club, an organized once-a-week program at Craftsbury coached by ski coaches and GRP athletes. We’ll be splitting into groups roughly based on experience to learn skills, share tricks, and ride the single-track.

So many excited Bike Club kids!

Thursday –

Our morning workout consisted of uphill running-with-poles intervals on a dirt road gradual climb near the Craftsbury village. After a 30+ minute warm up, we ran up the hill 4-6 times, taking 9-10 minutes each time. Our coaches drive us back down the hill in between intervals, otherwise the rest would take too long. This was a particularly nice workout because while it’s ski specific with the poles, I also felt like it was good practice for my legs and the upcoming running races I’ll be competing in.

Mid-day several of us headed to the garden fields for a little post-lunch hoeing of weeds and mulching (applying thick layers of hay) between rows of squash and melons.

Afternoon Crossfit strength workout with fantastic coach Cady from Green Mountain Crossfit. Cady ran us through a warm-up circuit/stretching for a few minutes, and then we launched into a ladder of deadlifts, 5-5-3-3-2-2-2 reps, working up to our 2 rep maximum weight for the last set. The final challenge of the strength session was 11 minutes of dead lifts (at a lighter weight), hand stand push ups (or normal push-ups) and box jumps. Recipe for soreness tomorrow!

Friday –

The morning was rainy, but Kelsey, Hallie and I ventured over to Belvidere Mountain about 30′ drive away for a run/hike with poles. We saw the fire tower looming above from the summit, if not much else, and enjoyed splashing through puddles on the trail for 2.5 hours.

In the afternoon, with continued rain showers looming, I opted for a 30′ skierg followed by 40 minutes of assorted core strength, arm/shoulder strength, and balance exercises. If you think it sounds hard to fill 40 minutes with core strength, (no heavy lifting, not really any weights) think again and follow your closest nordic skier into the gym. Between banded exercises, variations on sit-ups, variations of planks, balancing and hopping on blue balance disks, it’s not hard at all to fill the time, especially with friends and music.

Saturday –

Time for a morning OD – skate rollerskiing for 3:45 through the rolling green hills around Lowell, Troy, and other such small towns north of Craftsbury. It was a scenic day of skiing, and we passed countless barns and cow fields. I did get caught off guard by a tar snake – that’s a light-hearted term for those slimey strips of tar they use to repair road cracks – which took me down and resulted in a little road rash, but the shock of falling passed quickly and it wasn’t a bad scrape at all.

The men’s crew passing a stack of hay bales. Thanks Pepa for snapping these next few photos on my camera!

The women’s group behind a tractor. Don’t worry, we weren’t actually tailgating it, it had just pulled out and soon outpaced us.

Right to left: Ben, Mike, Adam M, Lewis, Adam L

Afternoon strength – 20′ running to warm up, a few minutes of mobility and core strength, and then lifting. Several of our go-to exercises are such things as back squats, dead lifts, pull ups, bench press, dips, and beyond, typically around 4 sets of each exercise with medium weight. Strength really truly can make you feel better, like this afternoon, when I came into the gym a little sleepy and grumpy but left it tired in a different, better way, but also feeling happier.

Training week, complete! 23 hours, 130 miles covered, only a few drops of blood.

On Sunday, an easy day off from training, I spent the morning with a mix of weeding the berry patch and writing emails and crossing other computer-related to-do items off my list.  After lunch at the Outdoor Center, most of us from the GRP and a bunch of coaches and Craftsbury junior/BKL skiers drove to Sterling College for an afternoon of trail work. It was a few hours well-spent digging in the mud, finding rocks with a crew of Craftsbury kids to use for drainage features, carrying and rearranging logs, building boardwalks, and taking a few photos to capture the process. In the evening, Susan, Liz, Kelsey, Kait and I ventured out to Stowe to enjoy a bluegrass concert through Music in the Meadow at Trapp Family Lodge, a great end to a busy week!

Part of the trail crew. Our total numbers were at least 3 times this many but most of them were elsewhere when I took this picture.

Anna and Audrey (COC ski coaches) getting in their afternoon workout in the woods!

Tools for the trails

A group of Craftsbury BKL skiers helping with the drainage projects, and building a jump

Drainage

Lewis and Adam working on the boardwalks

What’s that pig looking at? Nothing strange to see here at all. (Ski speeds on the grass a few weeks ago.)

 

#fueledbyjustin Pre Camp

3.Jan.2017 by Kaitlynn Miller

Mary checking in here with an update from our “Justin Bieber” Pre Camp!!

With US Nationals being held at Solider Hollow in Heber City, UT this year, most of the “sea level” team searched for ways to get some extra early time at altitude before the races. We are very fortunate to have a teammate, Liz Guiney (nick-named lizguine after the long, lean pasta) who lives in Park City. Her mom, Julie, and mom’s boyfriend, Dave, graciously opened their home to us for a pre camp. It was a great opportunity to train on the courses, adjust to the altitude, and get in our holiday social fix. Oh and eat some amazing food!

Dave happens to be a culinary expert and was the personal chef for Justin Bieber and Kendall Jenner in early December (no jokes here). So Dave took home all the left over food that Justin (yes, first name basis) didn’t use. It was pretty fun to be eating Bieb’s preferred items. We are fully confident that we now are sponsored by him #fueledbyjustin. Our pancake breakfast would have been nothing without the Bieber Buttermilk, Bieber Vanilla, or Bieber Maple Syrup (Vermonter approved). Snack time was made even greater with Bieber Hot Chips and Bieber Ritz Crackers. Plus, Dave was able to tell us lots of Bieber stories. Next to arrive will be Taylor Swift, so we will probably return for a post camp 🙂

#fueledbyjustin New Year’s Day pancake breakfast, with buttermilk pancakes, berries, smoothies, and good friends. Photo cred: Heather

While in Park City, we had a fun filled, yet very packed social schedule. But don’t worry, we made plenty of time for recovery as well, knowing some of our more important races were right around the corner. Liz’s Dad, RJ, and step Mom, Deann, hosted us for a delicious dinner of burgers, salad, potatoes, and yummy toffee dessert bars. We enjoyed a very relaxed game of ping pong and decided that we should definitely stick to skiing. The next night, we tagged along to an Eve before the Eve party. I feel as if party doesn’t even cut it – gala may be more appropriate. The event was hosted at a beautiful house in Deer Valley, with amenities such as valet parking and a coat check. The attire was anywhere from jeans and blouses, to beautiful gowns, and sparkling bell bottom pants. And the decorations, sheer size, and set up of the house was anything but incredible. We debated between making friends and exploring while there, and went with the exploring option. We enjoyed yummy finger foods (but had our hand sanitizer in our pockets) that seemed to be endless, and took over the chocolate fountain for dessert. The gala made for amazing people watching, and we certainly enjoyed our very spoiled evening. We also made time for shopping at the outlet malls and seeing the new Star Wars movie. Our final social event was a nice dinner prepared by Julie and Dave with Liz’s childhood friend.

Getting all dressed up for the Eve before the Eve party. We almost fit in!! Photo cred: Dave

We are so so grateful to them for hosting us and letting us take over their kitchen, bathrooms, and bedrooms. These past 5 days have been great preparation for us, and we are looking forward to a few more days of resting, speed practice, and ski/course testing before the races.

A beautiful day to practice some high speed skiing at the White Pine trails! Photo cred: Heather

Walking through the parking garage to access the skiing. We were feeling pretty spoiled to park in an underground garage! And were thinking back to our fast laps in Slovenia with very similar scenery. Photo cred: Heather

Thanks to Skida for our new head gear!! We were getting crafty at Liz’s sewing on our new GRP and SkiErg patches.

Our last day at Liz’s house, we enjoyed an urban ski tour right from her front door!! This was right before the 24hr blizzard hit. Photo cred: Heather

We’ll kick things off Saturday with a 10K skate followed by a Classic Sprint on Sunday, the Mass Start classic races on Tuesday, and finally a Skate Sprint prelim on Thursday. You can check the results here: http://summittiming.com/races/race_results.php

Stay tuned for more!

-Mary