Monday, December 17th
- Meet at 3:00 pm in QHS Cafeteria
- Core/Strength
- Bounding (have classic poles)
- Weight Room 

Tuesday, December 18th
- Meet at 3:00 pm in cafe
- Rollerski  

Wednesday, December 19th
- Bus to ski at Gore
- Buses leave at 3:00 pm
- Buses will return at 6:30 pm
- Workout

Thursday, December 20th
- Optional Ski at Gore (Skate Ski). Mid-distance w/technique
- Meet at 3:50 pm in Lodge
- Get a ride, carpool, come up north to spend time on snow.
 
Friday, December 21st (On own or in groups)
- Optional Ski (Classic) at Gore. Distance. Meet at 9:30 am in Lodge.
- Or…
- Run 30 - 40 min.
- Core
 
Saturday, December 22nd and Sunday, December 23rd
- The weather over the weekend looks like junk, especially on Saturday. Saturday would be a good day to get in a long Core session or to get in the weight room. I can't imagine Sunday's skiing anywhere will be great (frozen solid conditions), so a run would be good, or if you feel tired, take the day off.

Monday, December 24th
- Optional Ski at Gore Mt.
- Meet inside lodge at 9:30 am
- Skate/Classic

Tuesday, December 25th
- Merry Christmas!

Wednesday, December 26th
- Practice at Gore Mt. Ski Bowl
- Bus leaves QHS at 8:30 am
- Skate Ski
- Bus will return around noon

Thursday, December 27th
- Practice at Mt. Van Hoevenberg, Lake Placid
- Classic and Skate Ski
- Bus leaves at 8:00 am
- Bring food (will eat lunch at Mount Van Hoevenberg) and some money for after the ski as the bus will swing through town.

Friday, December 28th
- Wax for Saturday's race
- Run
-Practice time to be announced

Saturday, December 29th
- Queensbury relays at North Creek Ski Bowl at Gore. There will not be snow in Queensbury...
- Race times 
     - Modified teams at 9:15 am
     - All High School Boys at 10:00 am
     - All High School Girls at 10:40 am ish

"Do it to it, Lars!" - Uncle Tony

Week 5

Week 5

Monday, December 10th
- Team Meeting at 3:00 pm in cafe
- Strength - Core
- Run (w/classic poles)
- Stretch
- Weight room

Tuesday, December 11th
- Meet at 3:00 pm
- Run / Rollerski (Have helmet).
- Ski Work (Open Wax Room)

Wednesday, December 12th
- Bus to Gore Mt. Nordic Center
- Buses leave at 3:00 pm
- Classic Ski
Thursday, December 13th
- Run / Rollerski at QHS

Friday, December 14th
- Bus to Gore Mt. Nordic Center
- Buses leave QHS at 3:00 pm
- Buses return around 7:00 pm
- Skate Ski

Sunday, December 16th
- Optional ski at Gore Mt. Nordic Center. More details to come

Week 4 - Classic Skiing

Again, great job Saturday to all racers!  This week the focus will be classic skiing as Saturday's race is classic technique.  Here is the plan...

Monday, December 3rd
- Team meeting at 3:00 pm in cafeteria
- Classic ski. Yup, going for it on bus garage field!
- Classic ski distribution after team meeting.
- Weight room

Tuesday, December 4th
- Team meeting at 3:00 pm
- Strength surprise (inside). Have running shoes and skis.
- Classic ski (conditions permitting).

Wednesday, December 5th
- Bus to Gore Mt. Nordic Center in North Creek
- Buses leave QHS at 3:00 pm. Will return around 6:30/6:40 pm
- Classic Ski!

Thursday, December 6th
- To Be Announced

Friday, December 7th
- Team meeting at 3:00 pm in cafeteria
- Pre-Race Information
- Wax Classic Skis for Saturday

Saturday, December 8th

- Johnsburg Invitational at Gore Mt. Nordic Center (Classic Ski)
- Buses leave QHS @ 8:00 am
Race Schedule

    - 10:30 AM - High School Beginner Boys followed by Beginner Girls
    - 11:00 AM - Varsity Boys followed by Varsity Girls, followed by JV Boys followed by JV Girls

"I'm not gonna give you a light, I'm going to SHOW YOU the light!!!" - Tony Perkis

Week 3 - More On Snow Time!

Monday, November 26th (at QHS)
- Meet in cafeteria at 3:00 pm. Team Meeting
- Skate Ski (have all equipment for skate skiing. Bring running shoes as a back up).
- Open Weight Room
- Parent Meeting/Meet the Coaches; 6:00 pm in High School Cafeteria. Please tell your parents!

Tuesday, November 27th (@QHS)
- Team meeting in cafe at 3:00 pm.
- Core
- Run or Ski (conditions permitting).
- Open Wax Room - Wax on skis wax off skis - Waxing demo
 
Wednesday, November 28t (@QHS)
- Team Meeting/Goals Session
- Run/Ski
- Wax room work
- Open Weight Room
 
Thursday, November 29th (@ Ski Bowl)
- Practice at Gore Mt. Nordic Center (North Creek Ski Bowl).
- Buses leave at 2:55 pm
- Classic ski
- Buses will return around 6:30 pm. Please plan ahead for rides home!

Friday, November 30th
- Team meeting in cafeteria at 3:00 pm. Saturday Information.
- Wax for Saturday
- Core-Run

Saturday, December 1st
- Section 2 Scrimmage/Skate Race at Gore Mt. Nordic Center (North Creek Ski Bowl).
- Buses leave QHS at 8:15 am
- Schedule of Events -
- 9:30 - 10:00 A.M. ‘ish’ – Teams and skiers arrive. Everyone will have a chance to get on snow for a while before the informal races.
- 11:00 A.M. – Advanced (Varsity Girls). Mass Start.
- 11:30 A.M – Advanced (Varsity Boys). Mass Start.
- 12:00 P.M. – Beginner (JV Girls). Mass Start.
- 12:30 P.M. – Beginner (JV Boys). Mass Start.

"I Eat Success for Breakfast. With Skim Milk!!!!" - Uncle Tony

Week 2 Nordic Plan - Thanksgiving Week!!

Nordic Skiers,

Nice 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!

The goal for tomorrow (Monday) is to get skiers on snow.  I realize there are many who do not yet have their skis.  So.... for those who do have ski equipment (skis, boots, and poles) please bring either classic or skate equipment. It is your choice for tomorrow. The skating will probably be better, as kick wax tomorrow for classic will be tricky given the predicted temperatures. If you do not have skis yet, we will do one of two things for you tomorrow… either distribute the school issued skis or have you use the PE departments classic waxless skis for the duration of practice. So, regardless…. if you have boots and poles, bring them into school.

Secondly... there will be a two day on snow junior ski camp next Saturday and Sunday for any middle school/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 will be Coach Underwood, Yours Truly, and More… Flint and Frielinghaus??? : )  The cost of registration includes a season’s pass to both the Gore Mt. Nordic Center and Mt. Van Hoevenberg. Camp sign up and details can be found here on ski reg...

HURT Nordic Camp Registration

And the week’s plan...

Monday, Nov. 19th @QHS
- Meet at 3:00 pm in HS Cafe
- Announcements
- Core
- Ski on school fields/trails (bring in personal equipment)
-  Open Weight room

Tuesday, Nov. 20th @ QHS
- Meet at 3:00 pm in Cafe
- Ski (More details to come on Monday)
- Core
- Distribute Skis
- Wax Clinic

Wednesday, Nov. 21st (On own)
- Run: 40 – 50 minutes
or…
- Ski/Rollerski: 60 – 70 minutes
- Core (core guide sheets available on blog under ‘training’ page)

Thursday, Nov. 22nd (Happy Thanksgiving!)
- Run on Turkey Day!
- James P. Hinchliffe 5K details here

Friday, Nov. 23rd
If you cannot be on snow...
- Run/bound: 40 – 50 minutes
or…
- Ski/Rollerski: 60 – 80 minutes
- Core

Saturday, Nov. 24th (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 Nordic Practice Plan

Week 1!

Wednesday, November 14th
- Meet in High School cafeteria at 3:00 pm
- Blue Card Collection
- Announcements
- Core/Strength
- Run (bring classic poles if you have em’)!
- Stretch
 
Thursday, November 15th
- Meet in High School cafeteria 3:00 pm
- Announcements
- Bound Intro/workout (have classic poles)
- Open Weight Room
 
Friday, November 16th
- Bus to rollerski at Lake George Bike Path (skate). Have helmet.
- Bus leaves QHS at 3:00 pm
- Bus returns to QHS around 4:50 pm.

Pre-State Meet Week, Week 16

Skiers,

Here it is. Your plan to success. Please look this over carefully. Note that our team practice days next week will be Monday, Tuesday, and Thursday. Specifics in terms of practice location for mid-late week may change depending on the weather and snow conditions. 

Friday, February 16th
- Skate ski at Coles Wood
- Meet behind Inside Edge at 2:30 pm

Saturday, February 17th
- OFF! If you decide to do anything, have it be very easy and short in duration.

Sunday, February 18th
- On your own or in teams
- Distance ski, 90 min.
- Include 20 - 25 minute double pole. Also, lots of continuous V2!
- Strength (This would be a great day for a weight room session. Do it!)

Monday, February 19th
- Team Practice at Gore Mt. Nordic Center (skate ski)
- Meet in Lodge at 3:00 pm
- Workout
- Clean race skate skis (we will do this post ski at the Nordic Center under the pavilion).

Tuesday, February 20th
- Team practice at Queensbury
- Meet at 3:00 pm
- Ski ,then weight room.

Wednesday, February 21st
- On your own or in teams
- Mid-distance ski (70 - 90 minutes)
- 6 pick ups.

Thursday, February 22nd
- Team Practice at TBA (depends on snow conditions)
- Meet at 9:00 am
- Shorter speed work

Friday, February 23rd
- Section 2 backcountry ski? Conditions permitting.
Or...
- On your own or in teams
- Short ski, technique of choice 50 - 70 mins.

Saturday, February 24th
- OFF!
- Pack your bags and get psyched, kids!!

Sunday, February 25th
- Travel day
- Short ski at race venue?
- Travel and state meet specifics coming soon!

Week 14

Saturday, February 3rd
- Distance ski
- Technique of choice
- 90 - 120 minutes. Include 20 minute double pole
- Use this distance ski to work on your biggest weakness as a skier....  Maybe its downhills, maybe its V2, maybe its V1 on steep terrain.  You know, so go practice it!

Sunday, February 4th
- Workout (skate technique)
- Warm Up
    - 20 minute warm up with 6 pickups
Workout
    1) 4X :03 ON X :02 OFF
        - 3 min. ON = fast 5K pace
        - 2 min. OFF = slow active recovery
        - It is preferable to do these repeats on HILLY terrain (something like the A climb at Gore).
    2) 5X :01 ON X 90 seconds OFF
        - 1 min. ON = Sprint pace
        - 90 seconds OFF = super slow recovery pace
        - It is preferable to do these repeats on a more Level terrain so you can better focus on a strict high octane tempo.  FASSSSTT
Cool Down
- 20 minute cool down

Monday, February 5th
- Pre race meeting
- Meet at 3:00 pm in back of cafeteria
- Wax skate skis for Tuesday’s race at Maple Ski Ridge

Tuesday, February 6th
- Bus leaves QHS at 1:50 pm
- Excused at 1:30 pm
- Longggg warm up at Race = 40 minutes
- Relay Races
- Race Schedule
    - 3:30 pm – Modified
    - 3:30 pm – Beginner ( Boys Girls).
    - 4:00 pm – Varsity/JV Girls followed by Varsity/JV Boys,
- Longgggg Cool down = 30 minutes in your teams

Wednesday, February 7th
- Bus to Gore Mt. Nordic Center
- Skate ski/maybe classic
- Downhill / Uphill work

Thursday, February 8th
- Pre race meeting
- Meet in back of cafeteria at 3:00 PM
- Wax skis for Friday’s race at Coles Wood?????????????

Friday, February 9th
- Shen Invy
- I will announce details for this race as soon as I get them

Week 13

Monday, January 29th
- Pre Meet
- Meet in back of cafeteria at 3:00 pm

- Core
- Wax skate skis for Tuesday's race

Tuesday, January 30th
- Guilderland Invy Skate Race at Garnet Hill (North River, NY)
- Races begin at 3:00pm (modified then High School Beginners). Varsity begins at 4:00pm
- Excused at 12:15pm
- Buses leave QHS at 12:30 pm

Wednesday, January 31st
- Pre Meet
- Meet in back of cafeteria at 3:00pm
- Race Information
- Wax skate skis for Lake George Invitational

Thursday, February 1st
- Lake George Invitational at the Gore Mt. Nordic Center
- Race start times at 3:00 pm (Modified and High School Beginners). Varsity begins at 4:00pm

Friday, February 2nd
- Practice at TBD

Week 12

Monday, January 22nd
- Classic ski at QHS
- Meet inside cafeteria at 3:00 pm

Tuesday, January 23rd
- Skate ski at QHS
- Workout

Wednesday, January 24th
- Ski at TBA

Thursday, January 25th
- Pre race
- Meet inside cafeteria at 3:00 pm
- Wax

Friday, January 26th
- Mayfield Invitational
- Bus leaves QHS at 12:00 pm
- Excused at 11:40 am

Week 11:

Wednesday, January 17th
- Classic Ski
- Meet on oval at 3:00 pm
- Warm Up
- Workout
- Cool Down

Thursday, January 18th
- Meet at 3:00 pm in back of cafeteria
- Pre-Race Information
- Short skate ski
- Wax Skate skis for Friday’s race

Friday, January 19th
- Race at Lapland Lakes Nordic Center
- Bus leaves QHS at 12:30 pm
- Excused at 12:10 pm
- Races begin at 3:00 pm. Beginner girls and boys. Then... Varsity Girls, followed by varsity boys, followed by JV girls, followed by JV boys

Saturday, January 20th
- Ski (on own of in groups)
- Mid-distance ski (75 - 90 minutes).
- Technique of choice
- What’s your focus?? Identify a focus and practice it.

Sunday, January 21st
- Overdistance ski (skate)
- 90 - 120 minutes
- Double pole first 20 minutes
- For the remainder of your ski, practice the technique/skill you need the most work on! Repetition is the mother of skill.

Week 10

Sunday, January 14th
- Easy ski on own.  Skate technique, 45 - 60 minutes. 6 pick ups.
- Wax skate skis at QHS.  Wax room will be open at 5:00 pm
- Pack for LP

Monday, January 15th
- Continuous pursuit race at Mt. Van Hoevenberg, Lake Placid
- Bus leaves QHS at 6:30am
- Schedule of Races:
10:30 a.m. - Varsity Boys
10:35 a.m. - JV Boys
11:15 a.m. - Varsity Girls
11:20 a.m. - J.V. Girls
12 noon – All modified skiers & HS Beginners
- Starting Format for all Races:
Mass start in stadium.
- Race Distances and Course:
All Varsity & JV skiers- approx. 6k (2 loops of 3K).
All Modified & Beginner skiers- approximately 3k (2 laps of 1.5k)
- Food:
Food and drinks will be available for purchase inside the main Mt. Van Hoevenberg lodge. Otherwise bring your on food.

- The bus ill be staying after the race for lunch and an afternoon ski.  Bring a lunch and plenty to eat!

Week 9

Monday, January 8th
- Team meeting at 3:00 pm in cafeteria
- Week in brief. Skier promotions.
- Skier(s) of week vote
- Classic ski (have all classic equipment).
- Technique work in groups
- Captains Meeting in cafeteria
- Weight room

Tuesday, January 9th
- Skate ski at QHS
- Meet out on oval at 3:00 pm (can get out early and ski)
- Warm up/course preview
- Speed workout
- Cool Down Ski (in teams)

Wednesday, January 10th
- Team meeting at 3:00 pm in back of cafeteria
- Goals revisit
- Core work (in groups).
- Classic ski: continuous distance ski (in groups)
- Weight room

Thursday, January 11th
- Skate ski
- Meet on oval at 3:00 pm
- Technique work
- Short speed

Friday, January 12th
- Team meeting at 3:00 pm in back of cafeteria
- Weekend overview
- Core/strength
- Weather dependent - ski on trails…

Saturday, January 13th and January 14th
- TBA

Week 8: New Year Nordic Happenings

Hello Spartan Nordic skiers and Nordic Community!

Happy New Year!

Below is the plan for the week. Look this over carefully for each day so you can take the necessary steps to be prepared. Also, get out your buffs, neck warmers, Dermatone, Vaseline, because we are in for a cold Polar Vortex kind of week!

Parents and Community: This Saturday (January 6th) we are scheduled to host our annual Invitational at the Gore Mt. Nordic Center. Similar to last year, this race is in conjunction with the HURT Junior National Qualifier race. Queensbury, HURT, and Gore will be teaming up to make this event happen. Below is a Google Doc sheet showing the volunteer job descriptions with sign up spaces. If you can help out, please sign up! We are expected to have over 500 racers for this event from around the state, making it what is possibly the largest combined high school/masters race in the Northeast.
Volunteer sign up

Monday, January 1st (on own or in groups)
- Mid distance ski, technique of choice.
- Strength

Tuesday, January 2nd
- 3:00 PM team meeting in back of cafeteria
- Pre-Race Information for Wednesday
- Ski (skate)
- Wax race skate skis for Wednesday (in groups)

Wednesday, January 3rd
- Skate Race at Brookhaven Golf Course (Address: 333 Alpine Meadows Rd, Porter Corners, NY 12859)
- Bus leaves QHS at 1:00 PM
- Excused at 12:40 PM
- Race Schedule
    - Races begin at 3:00 PM (varsity girls, varsity boys, jv girls, then jv boys)

Thursday, January 4th
- Practice at QHS
- Classic Ski
- Meet on groomed oval behind white administration building
- Clean Classic skis

Friday, January 5th
- Pre- Race Team Meeting
- Meet at 3:00 PM in back of cafeteria
- Race Information for Saturday
- Wax classic race skis for Saturday (in groups)

Saturday, January 6th
- QBY Invitational
- Buses leave QHS at 8:00 AM
- Schedule of Races:
    - 9:00 a.m. - NYSSRA Masters/Open Men and Women
    - 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
Note: there will be a 10 minute gap between the last JNQ/NYSSRA racer and the start of the HS Varsity race for both boys and girls.
*Any junior skier who wants to compete for JNQ or NYSSRA points must preregister on skireg.com