Today’s class once again started with reviewing who did their homework and how much. Many students managed to travel to the snow in the last week, which is a 3 or 4 hour drive away. Lucky them as they rubbed it in, to those of us that did not get to ski. Lol.
Most students are at least doing some of their homework, now. However ski walking is now bumped up to a 3-4 hour chunk of time. The Canadian Birkie maybe 80 days away, but the last week does not count for much training, which just leaves about 70 days.
You are encouraged to go race some Loppets, as this will sharpen the mind, and get you use to being around other people, at speed.
Clothing and what to wear for training and racing was also discussed. NO cotton, and avoid waterproof garments for normal winter skiing. Wicking fabrics underneath, and fleece or Lycra, depending on the situation over top, works well.
The class then had a seat on a picnic bench for those over 5'6", and a lower bench for those under that height. Stomach crunches, with thighs at 90' to floor and you on your back, had everyone doing 4 sets of 20 reps; up, one, two, while twisting. There was a lot of groaning and the coats came off pretty quick.
The importance of double poling and a strong core is so important. Races of up to 90km, with no kick wax, in a classical race, and a time of just over 4 hours tells us the writing is on the wall. Be ready to double pole lots!
After another exercise of partial lifting your partner off the floor, while keeping your legs bent, shoulders over your ankles, and doing rows, it was time to go outside. (3 sets of 10 reps per person)
Review of ski walking, ski bounding, herringbone, and running herringbone finished off the night.
Length of poles, and steel tips vs carbide tips, are showing some students that perhaps they should do some investing in their poles.
See you all soon, keep doing the snow dance, do your homework, and go chase snow if you can.
HAVE FUN!!
This what I found on the Cross Country Alberta website.
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