Sectional Week!!!!!!!!!!!!!!

Hi Skiers!

Below is the daily practice plan through Sectionals. Today (Friday) - Sunday, we will not have bus transportation, so do your best to plan out rides accordingly, and make it when you can. The more exposure to Wednesday's race course, the better you will be.   

Friday, February 8th
- Classic Ski at Gore Mt. Nordic Center: 3:30/4:00 pm
- Total duration: 45 - 60 minutes. Preview 3.3K sectional course loop. Ski the most technical stretches of trail the most (ex - downhill 's' turns). 

Saturday, February 9th
- Classic Ski at the Gore Mt. Nordic Center: Meet at 9:00 am
- Total Duration: 45 - 60 minutes. Course breakdown as group.
- Pick ups in stadium area to end ski

Sunday, February 10th
- HURT Nino Manzella Memorial
- Start time: 9:00 am
- Wear your flannel
- Ski this easy in a group

Monday, February 11th
- Bus to Gore Mt. Nordic Center
- Bus leaves QHS at 3:00 pm
- Classic Ski
- Ski sectional course. Last practice ski/course breakdown/preview
- Pick Ups
- Return top Q by 6:30

Tuesday, February 12th
- Pre-Sectional Prep
- Clean/wax classic skis with fasttttt wax
- Rest
- Eat well
- Stay Hydrated
- Relax

Wednesday, February 13th
- Section 2 championships at the Gore Mt. Nordic Center!
- Bus leaves Queensbury at 11:15 AM
- Race schedule
    - Varsity Boys - 2:00 pm, 3X 3.3K (10K)
    - Varsity girls - 3:15 pm, 2X 3.3K (6.6K)

"...We're going to climb that 1000-foot rock face over there with our bare hands and feet! I know you can do it, I have faith in you. But for now, observe the silence of the chi!!!" - Uncle Tony


       

Week 13

Monday, February 4th
- Skate ski.  Meet in cafeteria at 3:00 pm
- Mid-distance. 
- Brush out skate skis for Tuesday's race

Tuesday, February 5th
- Skate Race at Maple Ridge, Rotterdam
- Bus leaves at 2:15 pm
- Race Schedule
   - 4:00 High School Race

Wednesday, February 6th
- Team Meeting in HS cafeteria
- Classic Ski on school trails
- Weight room

Thursday, February 7th
- Team Meeting in HS cafe
- Skate ski on school trails
- Wax classic skis for Friday's race

Friday, February 8th
- Classic Race at Coles Woods (Shen Invy.)
- Race Times
   - Beginner HS: 4:20 pm
   - Varsity: 5:00 pm

Week 12

Monday, January 28th

- Skate Ski at Cole's Woods

- Meet behind Aviation Mall, in parking lot by water tower at 3:00 pm

Tuesday, January 29th

- Team meeting at 3:00 pm in High School Cafe.

- Classic Ski on QHS Trails

- Weight Room

Wednesday, January 30th
- Meet in HS Café at 3:00 pm.

- Skate ski at QHS

- Wax skate skis for Thursday's race

Thursday, January 31st

- Skate race at Cole's Woods.  Under the lights.

- Race Schedule
    - 4:20 pm BB, BG, MSB, MSG
    - 5:00 pm Varsity boys followed by Varsity girls, JV boys, JV girls

Friday, February 1st

- Team Meeting at 3:00 pm in HS cafe

- Classic ski!!!!!!!!!!!!!!!!!!!!!!!!!

Week 11

Tuesday, January 22nd
- Meet in HS Cafe at 3:00 pm
- Team meeting
- Classic ski on school trails
- Weight room

Wednesday, January 23rd
- Classic ski on school trails
- Meet on athletic field beside White Admin. building at 3:00 pm

Thursday, January 24th
- Skate ski on school field
- Meet at 3:00 pm on field by White Admin building
- Wax classic skis for Friday's race

Friday, January 25th
- Mayfield Invitational at Lapland Lake
- Bus leaves QHS at To Be Announced
- Race Times
   - Beginners: 2:30 pm
   - Varsity: 3:00 pm
   - JV: Follows Varsity

Ski. Fast.

Week 10

Monday, January 14th
- Skate ski on bus garage soccer field.
- Meet at 3:00 pm with skate skis on this field.
- Wax skate skis for Tuesday's race at Lapland Lake

Tuesday, January 15th
- Skate Meet at Lapland Lake Nordic Center, Benson. Note: this Meet has been relocated due to no snow at Coles Wood.
- Bus leaves at 12:00 noon. Dismissed at 11:45 am.
- Race Schedule
   - 2:30 Modified followed by Beginner Boys and Girls
   - 3:15 Varsity Boys followed by Varsity Girls, then JV Boys followed by JV Girls

Wednesday, January 16th
- Meet inside café at 3:00 pm
- Skate ski on bus garage field.

Thursday, January 17th
- Bus to Gore Mt. Nordic Center
- Bus Leaves QHS at 3:00 pm
- Classic ski. Course preview/breakdown for Saturday. A climb work.

Friday, January 18th
- Pre race
- Meet at 3:00 pm inside café
- Wax classic skis for Queensbury Invite

Saturday, January 19th
- Queensbury Invitational at Gore Mt. Nordic Center
- Buses leave QHS at 7:30 am
- Race Schedule
    - 9:45 a.m. - Modified (7th and 8th grade) and High School Beginner Race
- 10:30 a.m. sharp – *JNQ/NYSSRA Girls, (time gap), followed by HS Varsity Girls, followed by HS JV Girls
- 11:45 a.m. sharp – *JNQ/NYSSRA Boys, (time gap), followed by HS Varsity Boys, followed by HS JV Boys

Week 9

Monday, January 7th
- Meet in HS cafe at 3:00 pm
- Team Meeting
- Run/Rollerski. If not rollerskiing, have running shoes. If not running, have helmet to rollerski
- Weight Room

Tuesday, January 8th
- Meet at 3:00 pm in cafe
- Core - Strength
- Run/Bound

Wednesday, January 9th
- Classic ski at Gore Mt. Nordic Center
- Buses Leave QHS at 3:00 pm
- Workout
- Buses return around 6:30 pm

Thursday, January 10th
- Pre-race, team meeting at 3:00 pm in cafeteria
- Wax classic skis for Friday’s race

Friday, January 11th
- Johnstown Invitational at Lapland Lake
- Buses leave at 11:45 am
- Excused at 11:30 am
- Race Schecule

    2:00 pm - Modified
    High School Beginner (after last modified racer)
    3:00 pm - Varsity Boys followed by JV Boys, then Varsity girls followed by JV Girls

Saturday, January 12th

- TBA

"Come here you devil log!" - Uncle Tony

Week 8 - New Year

Wednesday, January 2nd
- Practice at QHS.  Meet in wax room.
- Race Information
- Wax classic skis for Thursday's race.

Thursday, January 3rd
- Race (Classic) at Garnet Hill
- Buses leave QHS at 12:00 pm
- Schedule of races
   2:00 PM - Modified
   2:30 PM - High School Beginner
   3:00 PM - Varsity Boys followed by Varsity Girls
                  - JV Boys followed by JV Girls

Friday, January 4th
- Practice at QHS
- Dryland

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