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Talked about waxing just a little. A few waxes and some wax remover. We will get into more detail as weather warrants.
You did some squats using your pole and the height of your knee.
We also talked about your heart rate in general loose guidelines as it depends on your age, specific muscle training genetics, sport you are testing your max HR, and many other factors. However as a very rough guideline a 4 hour ski race might be about 30 beats below max HR average.
Talked about ski specific homework and the importance getting a 3 hr chunk of training even now, as there is only about 3 months left before the Birkie.
Reviewed ski walking and ski striding again.
Introduced double poling 5 step stutter step.
Bring your hips forward of the ankles with feet together, mostly, depending on your speed. Pole with elbows bent at roughly 90’ using your lats to push you forward, not your triceps.
You don’t run but the stutter steps should happen because of the power of the double poling push.
Reminder to pull down on your straps and do not tightly grasp the ski handle but lightly control it with your palm and fingers.
The ski baskets should not go past your feet and those using long poles doing dry land will have to plant their ski baskets further behind their feet then those with shorter poles.
Keep your head up and do not look at your feet.
Just a heads up, if you have not been roller skiing, give yourself sometime to get your ski legs under you. As guideline it takes me about 15 hrs. before I do not feel like a fish out of water flopping around. Hopefully you are faster then I.
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