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

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