Weekend and Christmas Week

Hello Skiers,

Below is the updated plan through the weekend and through next week.  Since we will not be meeting as a team again until next Wednesday, please get out and spend lots of time on snow, either on your own or with some of your teammates.  The plan is below. 

Happy Holidays!

Friday, December 22nd
- Classic ski (soft powder), emphasis on diagonal stride.
- Time duration: 60 - 75 minutes.
- Pick ups near end of ski. 6X 20 seconds FAST with full recovery between each rep

Saturday, December 23rd and Sunday, December 24th
- You decide, but either Saturday or Sunday should be a continuous over-distance ski, 90 - 120 minutes. Some of you on varsity can go a bit longer, for some of you beginners you might decide to go a bit shorter.  Based on your experience level, use your best judgment to decide the exact time duration.  For the other day, do a shorter distance ski.  Technique of choice both days.

Monday, December 25th
- Merry Christmas!!

Tuesday, December 26th
- Own you own (or in groups). Skate Ski.
- Workout!
    - Warm up 20min.
    - JV/Varsity: Repeat last Tuesday's workout. Varsity: 2X 12 min @L3 with 3min. active recovery between reps.  JV: 2X 8min. @ L3 with 3min. active recovery between reps.  Beginners: 5X 2min. FAST with 2min active recovery between each rep.
    - Cool down 20min.

Wednesday, December 27th
- Bus to practice at Gore Mt Nordic Center (Classic Ski)
- Bus leaves QHS at 8:30 am
- Bus will return to QHS around 12:30 pm

Thursday, December 28th
- Bus to practice at Gore Mt. Nordic Center or Allison Ski Trails
- Bus leaves QHS at 8:30 am
- Bus will return to QHS around 12:30 pm

Friday, December 29th
- Practice at QHS
- Meet on the oval by white admin. building
- Short skate ski
- Wax skis for Saturday's relay

Saturday, December 30th
- Race Day!! QHS Relays!
- Race day specifics below.  I will email a Google Doc to skiers very soon for team sign up.

Location and Parking 

    - Please have buses park behind the Queensbury Elementary School. Trail access will be off this parking lot onto the athletic fields.
 Format: 

    - Each team will be made up of three skiers. Each skier will complete one loop before tagging off or finishing.
Course: 

    - The loop utilizes a large chunk of the cross country running race course. It is mostly flat with one moderate but short hill at the far end of the course. Modified racers will do a shorter loop cutting off the hill at the far end.
Distances:
    - High School Racers, ~3 kilometers per skier (~9K per team)
    - Modified Racers, ~2 kilometers per skier (~6K per team)
Races and Start Times:
    - All High School Girl Teams – 10:00 am

    - All High School Boy Teams – after last girl has finished (10:50 am ‘ish’)
    - Modified boys and girls – after the last high school boy has finished.

Week 6 - Pre Christmas Week

Monday, December 18th
- Meet in QHS cafeteria at 3:00 pm. Team Meeting
- Classic ski at QHS
- Weight room

Tuesday, December 19th
- Bus to Gore Mt. Nordic Center
- Bus leaves QHS at 2:30 pm
- Skate ski

Wednesday, December 20th
- Skate Ski at QHS
- Meet at 3:00 pm out on groomed oval behind white administration building
- Weight room

Thursday, December 21st
- Practice at QHS
- Technique to be determined

Friday, December 22nd
- Practice on own (or in groups)
- Speed work
- Will update with specifics for the weekend and Christmas week soon.

Saturday, December 23rd / Sunday, December 24th
- Distance ski either Saturday or Sunday (90 - 120 minutes). Classic or skate? Do whatever technique you feel is your weakest.

Week 5 - More on Snow???

Skiers!

First off, great job to all racers and teams today! Given the substantial bus mishap, we coaches were very proud of how well everyone responded and stepped up to get things done.  It could easily have gone the other way.  A special thanks to the boys who helped us with kick waxing. This made it much easier to deal with a crazy runaround day.  Also, it always makes me smile when all of you compete so well in my hometown : )  : )  Go Q Nordic. Way to kick off the official race season!

The full results from today are here on our blog under the ‘race information’ tab. They are also posted on UnderdogRaceTiming and on Kickzonemedia.com. Check em’out!

Here is the tentative plan for the week. Please note that this could change depending on the weather.

Monday, December 11th
- Practice at QHS. Meet at 3:00 pm in back of cafeteria.
- Skier(s) of the week
- Strength surprise
- Pole run / bound. Have classic ski poles!
- WEIGHT ROOM!!!!!!

Tuesday, December 12th
- Bus to bike path to rolleski. Bus leaves at 2:45. Or….
- Ski on school field???? Snowstorm????

Wednesday, December 13th
- Bus to Gore Mt. Nordic Center
- Buses leave QHS at 2:30 pm
- Skate Ski

Thursday, December 14th
- Practice at QHS. Meet at 3:00 pm in back of cafeteria. 
- Dryland train or ski???? 

Friday, December 15th
- On your own practice or in groups.  Get out for a ski! Ski on the school trails again or go to Cole's Woods. 
-Ski Technique: classic or skate.  Time duration, 70 - 90 minutes. End with pick ups.

Saturday, December 16th
- On own practice or in groups. Get after it!!!!!!!!!!!!!!!!!!!!!!!!!
- Desired workout (skate technique)
   - 15 minute warm up 
   - 3X 7 minute Intervals @ L3 X 4 minute active recovery (3X :07 X :04)
   - 15/20 minute cool down

Sunday, December 17th
- Overdistance ski (technique of choice)

Week 4: First Invitational!

Skiers!

Nice racing yesterday! The results are posted under the 'race information' tab of this blog.  Check them out!  Also, below is the plan for the week.

Monday, December 4th
- Team meeting at 3:00 pm in back of cafeteria
- Strength
- Pole run/bound (have classic poles)
- Weight room
- Classic ski Equipment Check

Tuesday, December 5th
- Rollerski at bike path
- Bus leaves at 2:45 pm
- Have helmet and any personal gear

Wednesday, December 6th
- Pending bus to ski at Gore Mt. Nordic Center
- Bus leaves QHS at 2:30 pm and will return at 5:40 pm
- Classic Ski!

Thursday, December 7th
- To be announced.

Friday, December 8th
- Team meeting at 3:00 pm in cafe
- Saturday’s race prep
- Wax classic skis

Saturday, December 9th
- Johnsburg Invitational at Gore Mt. Nordic Center
- Races begin at 11:00 am

- Buses leave QHS at 8:15 am
- Ski FAASTT
- Will post more race specifics soon

Week 3: Getting on Snow!

All,

Please look over the week's plan carefully so you can take the necessary steps to be prepared.  There is a lot happening this week as we anticipate getting on snow.  For Tuesday's rollerski, it is crucial that people bring in any personal roller ski gear and any borrowed rollerskis from the school supply.  

Get after it! 

Some pictures below from the HURT Thanksgiving Nordic camp yesterday and today... Lots of fun!!!

   

Monday, Nov. 27th
- Practice at QHS. Meet at 3:00pm in back of cafeteria. Have classic poles.
- Strength/Core
- Bound (have classic poles)!
- Weight room

Tuesday, Nov. 28th
- Rollerski at bike path
- Bus leaves QHS at 2:45 pm
- Have all personal r-ski equipment and helmet

Wednesday, Nov. 29th
- Practice at QHS. Meet at 3:00pm in the cafeteria.
- Goals session
- Core
- Pole run/bound
- Soccer
- Weight room

Thursday, Nov. 30
- Bus to ski at Gore Nordic Center (pending bus). Skate ski
- Bus leaves QHS at 2:30 pm. Return to QHS around 5:40 pm

Friday, December 1st
- Pre-race information
- Shake out run and core
- Skate ski prep for Saturday’s opening race

Saturday, December 2nd
- Section 2 Opener at the Gore Mt. Nordic Center
- Bus leaves QHS at 8:30 am
- Races begin at 11:00 am.  Full race schedule with more details to be posted soon!

Sunday, December 3rd
- Distance ski on own or in groups
- 1:30 - 2 hour ski or…
- Run for 45 - 60 minutes

Week 2 - Thanksgiving Week (Monday, 11/20 - Saturday, 11/25)

Nordic Skiers,

Great job at our first two days of practice! Below is a detailed plan for the week. Monday and Tuesday we will be training together after school while the rest of the week training will be on your own (or preferably in groups). Please take advantage of that time.

But first a few announcements…

A few people were asking about the person who makes our customized race suits… Her name is Liz Mulshine. If you are a new racer interested in purchasing your own flashy customized suit, please contact Liz at... lizmulshine@gmail.com

Secondly... there will be a two day on snow junior ski camp next Saturday and Sunday for any high school Nordic skier. This will be held at the Gore Mt. Nordic Center. Regardless of your experience level, this will be an awesome chance to get on snow and get a head start on the season. Coaches for this camp will be Coach Underwood, Coach Brian Halligan, Yours Truly, and More… : ) The cost of registration includes a season’s pass to both the Gore Mt. Nordic Center and Mt. Van Hoevenberg.  Sign up and details here... Gore Mountain - HURT Nordic Thanksgiving Ski Camp

For those who have their filled out Gore pass forms and payment ready, please hold onto them until you end up going to the Gore Nordic Center.  You can have your season pass processed upon your first visit.

And the week’s plan...

Monday, Nov. 20th @QHS
- Meet at 3:00 pm in HS Cafe
- Announcements (prep / checklist for Tuesday’s rollerski)
- Core
- Run
- Soccer
- Equipment
- Weight room

Tuesday, Nov. 21st @ Bikepath
- Bus leaves QHS @2:55 pm for bikepath rollerski
- Bring helmet

Wednesday, Nov. 22nd (On own)
- Run: 40 – 50 minutes
or…
- Rollerski: 60 – 70 minutes
- Core (core guide sheets available on blog under ‘training’ page)

Thursday, Nov. 23rd (Happy Thanksgiving!)
- Run on Turkey Day!
- James P. Hinchliffe 5K details here

Friday, Nov. 24th (On own)
- Tentative opening day for the Gore Mountain Nordic Center at the Ski Bowl. 8:30am.
- If you cannot be on snow...
- Run/bound: 40 – 50 minutes
or…
- Rollerski: 60 – 80 minutes
- Core

Saturday, Nov. 25th (On own)
- Ski!!
- Optional HURT 2 day Juniors camp at Gore Nordic Center (Saturday and Sunday)
For those not on snow…
- 50 – 60 minute run

or...
- 90 – 120 minute rollerski (any technique)

Week 1

Skiers,

Please arrive tomorrow ready to roll. Have appropriate gear and clothing for running and core work. If you have classic ski poles, bring them.

Thursday, Nov. 16th
- 3:00 pm practice begins. Meet in the high school cafeteria.
- Attendance / announcements
- Run (bring classic pole if you have them).
- Core/Strength
- Weight room 

Friday, Nov. 17th
- Meet in the HS cafeteria, 3:00 pm
- Strength
- Run/bound

Banquet!

Nordic Community!

I hope your spring is going well.  Just an official notice that next Monday evening (4/24) we will be celebrating the Nordic season in the QHS cafeteria.  The banquet will begin at 6:30 pm.  To ensure we have an adequate stock of food and drinks, please respond to the email Elaine Stark sent out. Thanks to those who already signed up!  If in doubt about what to provide, just bring something really tasty because I know it will be appreciated.

A note from me to parents: thanks because you have all been so helpful this year making our Nordic program outstanding!

See you there!

Paul

Week 13 - Pre State Meet Week. Bringing it all Together.

Team,

Congratulations to our sectional racers! It was a thrilling day and speaks well for the entire team and the Queensbury Nordic Community.  Without the support of parents and teammates, it would be hard for a program at this level to thrive. 

The plan for next week is below, but first a few pictures from Wednesday...

Girls Section 2 State Team

Boys State Team

The Q podium sweep!

And another sweep for the Spartans!

Monday, February 20

- Practice at QHS. Skate Ski

- Meet in blue athletic lobby at 3:00 pm

- Weight room after ski

Tuesday, February 21

- Practice at North Creek Ski Bowl. Classic Ski.

- Meet in Lodge at 3:00 pm

- Workout

Note: we will not have a bus for this practice, so please plan transportation accordingly!

Wednesday, February 22nd

- Practice at Coles Woods.  Skate ski. Mid-distance

- Meet in parking lot behind Inside Edge at 9:00 am

- Back up location (QHS or ???)

Thursday, February 23rd

- Practice at Garnet Hill Lodge

- Meet at Lodge at 10:00 am

- Short classic ski then Back-country ski (snow conditions permitting).

- More details to come! 

Friday, February 24th

- TBA

Week 11 and 12: Sectional Week

Skiers,

Wednesday, Feb. 8th
- Meet in café 3:00
- Pre-race info.
- Skate ski
- Wax Skate skis for Thursday’s race

Thursday, Feb. 9th
- On your own mid-distance ski
- Classic technique

Friday, Feb. 10th
- Practice at QHS
- Have running gear and classic ski equipment
- Meet in café at 3:00

Saturday, Feb. 11th
- Practice at the North Creek Ski Bowl
- Bus leaves QHS at 8:30 am
- Bring both classic and skate gear
- Workout / final course breakdown for sectionals
- Bus will return around 12:30 pm

Sunday, Feb. 12th
- As always, Sundays are great for distance skis!   

Monday, February 13th
- Practice at QHS
- Meet in cafeteria at 3:00
- Classic ski

Tuesday, February 14th
- Pre race practice
- Meet in café at 3:00
- Information for Wednesday's Sectional Meet
- Wax Wax Wax!
- In addition to waxing, please do what you think is most beneficial to you as far as a pre-race day fitness activity. For some it might me a short ski. Others might want to do a short shake-out run. Whatever you are most comfortable with, go to!!

Wednesday, February 15th
- Sectionals! 
- Excused at 10:50 am
- Bus leaves QHS at 11:15 am
- 12:10 pm arrival at Ski Bowl
- Schedule of races
    2:00 pm - Girls, then boys to follow after last girl.
- 4:30 pm - Section 2 Banquet at Gore Mt. 

Thursday, February 16th
- Short practice at QHS
- Details to come

Friday, February 17th
- Bus to practice at North Creek Ski Bowl
- Bus leaves QHS at 2:30 pm and will return by 6:15 pm
- Skate ski
    

Get your sprint on!



Post distance ski team pic.  Down on the farm.

Week 11: Johnstown-Canajoharie Invy and More

Hello Spartan Skiers,

I hope the rest of your weekend was a good one! Rest up. Lots going on this week.  Please look over the schedule below.


But first... Don't forget to bring the waxless skis used over the weekend back to school tomorrow! I will have the ‘dungeon’ open by 2:40 so they can be returned to the ski rack in the old wax room for PE use.


Second... This Thursday (2/2) I have made reservations for the team at Rocksports Climbing Facility. The cost for this trip is $15.00. This will include the use of rentals, climbing space, etc… Note: In order for skiers to attend, parents must sign a waiver on the Rocksports website before our visit. The link to the waiver is here…

 Waiver for Rocksports

 In addition, I need to have collected each skier’s payment before the trip on Thursday. Please bring in payment any time this week.


Alrighttttt, here is the game plan for the week!

Monday, January 30th
- Meet at 3:00 in the cafeteria
- Team Meeting. Prerace information for Tuesday’s Meet.
- Shake out jog
- Clean and wax classic race skis for Tuesday’s race

Tuesday, January 31st
- Johnstown/Canajoharie Invitational. Ski fassst!!!!!!!!!!!!
- Bus leaves QHS at 12:50 pm
- Excused at 12:30 pm
- Schedule of Races
    Modified and High School Beginner: 2:30 pm
    Varsity Races: 3:30 pm
    JV Races: Immediately following Varsity/JV Race

Wednesday, February 1st
- Practice at QHS
- Meet in the cafeteria at 3:00
- Team Meeting
- Goals Revisit
- Skate ski

Thursday, February 2nd
- Meet at 3:00 in cafeteria
- Short jog
- 3:45, bus leaves for Rocksports Climbing Facility.  Remember to sign the waiver and have you payment turned in!
- Bus will return to QHS by 6:15

Friday, February 3rd
Bus to practice at the North Creek Ski Bowl
Bus leaves QHS at 2:30 pm
Classic ski!

Saturday, February 4th
Ski for the distance!! Long ski on your own or preferably in groups or teams!

Week 10: Mayfield Invitational. Recovery week.

Skiers! Here is the tentative plan for the week. For tomorrow’s practice – bring in your race skate skis! We will be waxing for Wednesday’s race tomorrow. 

Monday, January 23rd
- Practice at QHS
- Meet in the cafeteria at 3:00 pm
- Announcements, team meeting, race recap of Friday and race prep for Wednesday 
- Short run
- Wax skate skis for Wednesday’s race at Lapland Lake

Tuesday, January 24th
- We will discuss this tomorrow (Monday) at the beginning of practice.

Wednesday, January 25th
- Mayfield Invitational at Lapland Lake
- Excused at 12:40 pm
- Bus leaves at 1:00 pm
- Schedule of races to come

Thursday, January 26th
- Practice at QHS
- Meet in cafeteria at 3:00 pm

- Goals revisit
- Skate Ski
- Weight room

Friday, January 27th
- Practice at QHS
- Technique to be determined (hopefully classic!)

Saturday, January 28th and Sunday, January 29th

- Bus to practice at Allison Ski Trails in North Creek
- Bus leaves QHS at 8:30 am 
- Have both classic and skate gear
- Bus will return to QHS around 12:30/12:45pm

Week 9

Wednesday, January 18th
- Bus to North Creek Ski Bowl
- Bus leaves QHS at 2:30 pm
- Workout
- Skate Technique

Thursday, January 19th
- Pre-race practice at 3:00 pm
- Meet at 3:00 in cafeteria
- Wax Classic skis for Friday

Friday, January 20th
- Classic Race at Lapland Lake Nordic Center
- Bus leaves QHS at 12:45 pm
- Excused from classes at 12:20 pm
Race Schedule
    High School Beginner Race: 3:00 pm
    Varsity and JV Races: 3:30 pm 

Saturday and Sunday the 21st and 22nd
- There will be no organized practice over the weekend.  However, all skiers are encouraged to get out and ski ski ski!!!  Weekends are a great opportunity for doing long distance ski sessions.   

Week 8: Post QBY Invite Week

Monday, January 9th:
- Skate Ski at QHS
- Meet at 3:00 in field out by bus garage
- Technique

Tuesday, January 10th:
- Skate and classic Ski at QHS (Bring both pairs!)
- Meet at 3:00 in the QHS cafeteria
- Announcments, etc…
- Pursuit Work 

- Weight Room
Wednesday, January 11th:
- Skate ski at North Creek Ski Bowl
- Bus leaves QHS at 2:30 pm

Thursday, January 12th:
- Ski at QHS
- Technique TBD

Friday, January 13th:
- Bus to ski?
- More details to come

Week 8: The Queensbury - Gore Moutain Invitational

Skiers - Great work yesterday! It was nice to see so many solid performances! Thank you parents who helped make it such a smooth, well-run event on our home turf! To me, this really shows the pride we have in our program.

Results have been posted under the ‘Race Information’ tab of our Nordic blog.  They are also posted on our Team Facebook Page

Below is the current plan for the week. Depending on weather/snow conditions this could change, so stay tuned. Note: Saturday is The Queensbury/Gore Mountain Invitational. This is a huge race, and even bigger than past years. Again, we will need some workers to help with timing. This will be the last time I have to ask this season!

Monday, January 2nd
- Skate Practice at Crandall Park
- Meet in parking lot behind Inside Edge at 9:00am

Tuesday, January 3rd
- Pre-race practice
- Meet in cafeteria at 3:00pm
- Wax skate skis for Wednesday!

Wednesday, January 4th: SHEN/Saratoga Invy Cancelled
- Bus to practice at the North Creek Ski Bowl
- Bus leaves QHS at 2:45pm
- Bus will return around 6:15pm

Thursday, January 5th
- Practice at QHS
- Meet in cafeteria at 3:00pm
- Skate ski on trails/field

Friday, January 6th:
- Pre-race for Queensbury/Gore Mt. Invy
- Meet in cafeteria at 3:00pm
- Race Information
- Wax Classic Skis for Saturday!

Saturday, January 7th:
- Queensbury/Gore Mountain Invitational at the North Creek Ski Bowl (Classic).  More details on this event to come soon! We will need helpers...
- Bus leaves QHS at 7:30 am
- Racer Schedule 
    9:45 a.m. - Modified (7th and 8th grade) and High School Beginner Race
    10:30 a.m. sharp – *JNQ/NYSSRA Girls, followed by HS Varsity Girls, followed by HS JV Girls       

   11:45 a.m. sharp – *JNQ/NYSSRA Boys, followed by HS Varsity Boys, followed by HS JV Boys