:: User Login ::    :: Create User Account ::

Tuesday January 19 2021 

Featured Sponsors Mesabi East Schools Textiles Plus 5489 Hwy 100 South Mesabi Masonry Green Gate Guesthouses Central Cross Country Ski Eveleth-Gilbert School District SkinnySki Northern MN Natural Stone, Inc. Virginia Public Schools MIB schools Giant's Ridge Ski Resort

362456 visitors
since March 23, 2012


RSS Feed

VR TRAINING: Week of Dec 21



 

WEEK of DEC 21st 

 

Happy Winter Solstice! 

 

And perfect timing, it is  ❄️ SNOWING!!!! ❄️

 

As of this afternoon, the Bronze & Summit are rolled, with the Gold, Cedar & Silver after that.

The Northern LIghts is good to go also.  Tracks may be set, but not promised yet. 

 

January 4th will arrive before we know it, and then it is GO TIME!!  

 

WEEKLY WORKOUTS DEC 21 

 (Minimum  2 + 1 TIME TRIAL) 

 

*Warm Up before each workout for 15 minutes in the Stadium * 

*Cool Down for 10 minutes after each workout* 

*Heavies / Core / Strength DAILY 20 minutes daily* 

 

1) Time Trial - 5K Silver.  Begin & end at the Timing Building. Submit your time to Coach CJ when finished.

2) Skate: Up the Cedar; Down the Bronze 

3) Classic or Skate LSD SKi: 90 minutes any trails 

4) Double Pole Derby: Double pole or V2 the entire Northern Lights as fast as you can. 

5) KLAEBO Workout: 1 hour 

 

*CURRENT SKIABLE AREAS at GIANTS RIDGE* click on this link & then "xc terrain" in the drop down menu. 

 https://www.giantsridge.com/winter-activities/cross-country-skiing/ 

*SKI PASS NEEDED!* 

 

Top Ski Challenge Honors for week of Dec 14: ?? 

 

 _________________________________________________________________________________

 

 

 TOP SKI CHALLENGE HONORS for Week of Dec 7th

 MOST POINTS: Nick - completed workouts 1 ,2 & 3 / 36k  = Ski Hut Gift Card. 

 RUNNER UP: Lindsey B- workouts 1 & 3  = team swag 

 

 

NORDIC SKI VITURAL TRAINING OPTIONS - B I N G O 

 WEEK OF DEC 14TH 

 

GET YOUR FAVORITE WORKOUTS DONE - B I N G O - STYLE! 

CHECK OFF ANY 1 ROW, VERTICAL, HORIZONTAL OR DIAGONAL FOR A B I N G O = SWAG. 

CHECK OFF ANY 2 ROWS FOR EXTRA CREDIT B I N G O = SWAG + SKI HUT GIFT CARD. 

BLACK OUT THE ENTIRE CARD, AND YOU'RE THE NEW COACH OF THE TEAM! 

 

 REX WAX video #1 GLIDE: https://www.youtube.com/watch?v=n1ChI-T6r8c&list=PLiWAb_DpyOXHBlbKw5TZKZKT3nODAxCAC&index=2

 REX WAX video #2 GRIP:   https://www.youtube.com/watch?v=8HQGO0j2Sas&list=PLiWAb_DpyOXHBlbKw5TZKZKT3nODAxCAC&index=1

 

 

 

 

                                        NORDIC WORKOUT

                                           B I N G O                                  

 

 

 

_______________________________________________________________________________

Nordic Ski Virtual Training Options 

WEEK OF DEC 7TH 

 

 ZOOM MEETING: MONDAY, DEC 7, 7PM. SEE YOUR EMAIL / TEXT FOR LINK. 

 

 * TOP HONORS for most K's skied week of Dec 1: Nick K. 👍

 

*THIS WEEK’S FRIENDLY COMPETITION * 

 SKI the GOLD (14k) 

SWAG: SKI HUT gift card

 

  

Workout 1: Classic Ski or Run

 

           Ski: Workout: Classic ski- 90 minutes

 

     Non Ski: Workout: Running easy pace 45 – 60 minutes

 

   Everyone: Bodyweight Strength & Core 30 min: KLAEBO Full Body Workout: https://www.youtube.com/watch?v=j4v29X2AX2c

 

         GOAL: Relaxed / Recovery workout

 

 

 

Workout 2: Skate Ski or Run

 

           Ski: Warm Up: 15 minutes, no poles. Work Out: 3 x 3 minutes; level 4. Cool Down: 10 minutes

 

     Non Ski: Workout: 2 mile easy run, followed by descending ladders: 3x90sec, 3x60sec, 3x45sec

 

                    beginning at 10k Pace & getting faster.

 

   Everyone:  Heavies-  20 min.

 

        GOAL: VO2 max

 

 

 

Workout 3: Double Pole Ski & Run; or Run

 

              Ski: Warm Up: Run 15 minutes. Workout: Double Pole Ski Only.

 

                      60 minute Classic Ski Double Pole. (No Striding anywhere) Cool Down: 10 minutes easy

 

                      striding.

 

     Non Ski: Workout: 4 mile easy run + long hill climbs; 4 x 2 minute hill reps, jog down for recovery.

 

   Everyone: Heavies –  20 min.

 

          GOAL: Upper Body Strength

 

 

 

*Extra Credit: KLAEBO 1 HOUR WORK OUT

 

 

 

** TECH & RACE Videos to watch this week **

 

 _______________________________________________________________

 

  • GIANT’S RIDGE is our main locale for ski training. The Nordic trails are not officially open.  Ski at your own risk. Please do not ski after dark. Do not ski around snow guns and keep far away from any grooming equipment. If you can’t get to Giant’s Ridge, find a golf course to ski on. If you can't ski, see the run options listed in the work outs. 

 To ski at Giant's Ridge you  need a cross country ski pass. Purchase here: https://www.inntopia.travel/ecomm/shop/merchandise/12906494/en-US/?productsupercategoryid=17&_ga-ft=1VXo8A.0.0.0.0.2qteBa-DxX-48u-9EN-qI+2LMEX.0.0)

           

  •  GET YOUR SCHOOL ATHLETIC FORMS INTO YOUR AD AT YOUR SCHOOL!  ASAP. 

 

  • WORK OUTS are on your own!  Or in your FAMILY POD! 

       Moms & Dads, you are welcome to join in the team's work outs &  the friendly team competitions.  We will have a seperate category for PARENTS. 

       Same point system & fun swag! 

       Do your work outs, extra credits, friendly team contests whenever

       you want during the week! All of it is optional, it is up to you what you can do!! :) 

      

  • LOG / JOURNAL / STRAVA / SMART WATCH / GARMIN:

       Keep track of your work outs! (you’ll need it for our friendly competitions)        

       *  This is where the STRAVA app comes into play. Check it out online & sign up: https://www.strava.com/ 

         By using this app, you can track your workouts, share them with others on the team, & other teams) and  send them to your coach. 

 

  • IF YOU WANT TO BE INCLUDED FOR OUR TEAM COMPETITIONS: you need to send Coach CJ  the required weekly info by Sunday evening.    

 

  • POINTS: will be awarded for each dedicated work out, and added up at the end of each week.

        The weekly TEAM COMPETITION EVENT is also scored along with this. Example: for each WEEKLY work out listed & completed, you'll

        get 1 point. For each EXTRA CREDIT work out, you'll earn 3 points.  If you complete the weekly TEAM COMPETITION EVENT, you'll

        receive 5 points.  There is also a TOP HONORS award for guy & gal for the TEAM COMPETITION. 

        Ideally, you could score 11 points this week:  Dec 1-6.

 

  • PHOTOS, VIDEOS, ZOOMING  - Share with your coaches, so we can share on the team FB & Instagram pages! 

 

  • ❄️SNOW DANCE!!! GET ON IT! WE NEED SNOW!!!! ❄️

 

  • NEXT TEAM ZOOM MEETING: MONDAY, DEC 7TH, 7 PM.

 

  • STAY SAFE.   STAY HEALTHY.    BE WELL. 😊

  

          _____________________________________________________________________________________________________________________________

 

*This week’s friendly competition*

Most KILOMETERS skied - Dec 1-6th* 

(5 POINTS) 

SWAG: SKI HUT gift card

 

Work Out 1. (one point) 

Easy Day: Classic ski- distance on Summit / Bronze & wherever is decent snow.  

                 Work Out: Level 2, skiing 90 minutes.                  

                 Heavies – 15 to 20 min.

                 Homework:  Find any ski technique video, watch it, share it to Coach AD, along with what you learned. 

                 GOAL: skiing 90 minutes long slow distance.      

 

 Work Out 2. (one point)

 Hard Day: Skate ski- in & throughout the Stadium.

                 Warm Up: 15 minutes, no poles.

                 Work Out: Ski throughout stadium for 30 continuous minutes at level 3, with level 4 for each

                time you hit the bunny hill- V2 the ups & TUCK on the downs.

                 Cool Down: 10 minute cruise around.

                 Heavies- 15 to 20 min.

                 GOAL: Getting the heart rate up to max VO2 while maintaining close to race pace everywhere

                 else.

 

 Work Out 3. (one point) 

 Easy + Hard Day Combo: Skate ski – Silver 8k.

                 Warm Up: 10 minutes in stadium.

                 Work Out: The whole silver trail-- Cruising at level 2, hitting the up hills at level 3.

                Cool Down: Level 1 Northern Lights.

                 Heavies – 15 to 20 min.

                 GOAL: transitions & up hill strength

 

 Work Out Extra Credit. (3 points) 

 CANDY CANE SKATE SPRINT. (self-timed) 

 Course will be marked & ready for FRiday & Saturday. 

 Skiing up the Bronze.  The course begins at the base of Helsinki.  Look for the sprayed start line.  Time your self.

 Ski easy until you reach a bag of candy canes stuck on a tree branch.  These will be on the right side of the bronze trail, and placed sporadially to the top of the Bronze. At each bag of candy canes, you take a candy cane,  stuff it in your pocket and SPRINT to the next bag of candy canes.  Repeat to till you get to this sign. (at the top of the Bronze) This is where the last bag of candy canes will be.  Take a photo of yourself here for a great uphill accomplishment!  

                                                                                                                                        

                                                                          

 

 

ZOOM GROUP HEAVIES: 2 x a week.  

RUNNING: If you can’t ski on one of the above days, get a run in.

CORE/STRENGTH – "G.U.T.S. Coach Jared A's Strength Workout Program". Our team needs upper body strength & core to match your great cardio fitness! DAILY – on your own