For all who wonder when this insane weather will end, check out trail reports on
skinnyski.com. It is possible to put your skis on and ski until you can't stand
up within an hour of Minneapolis- at Trollhaugen. Hours are very limited, but
the Troll is often our only early option.
Saturday- November 13. Meet at Wirth Beach at 8:30. (Last week it was 9:00,
but we are trying to be consistent with the info The Loppet org is putting out.)
The plan this week is to start hiking first and do 10-15 minutes of balance and
strength near the end of the workout. I will still offer a basic technique
group at the beginning of the session if we have anyone interested. We will
offer "the basics" again as an option on Saturday once we get on snow but this
will probably be it on Saturday for dryland- unless there is a clamor for it.
Please- let us know if there is something you need or expected and aren't
getting from the program.
Monday- November 15. Presentation will be on sports injuries by Marian Delaney.
Marian is a top level skier with podium placement in many races including the
Birkie. She is also a fabulous physical therapist who is able to integrate
exhaustive rehab exercise regimens into an existing fitness program. I know
that for sure because she did it for me. Marian has worked with many of our
group.
Recap- last Saturday we broke into two groups, one took off immediately for a
full session of pole hiking- this group was composed mostly of program veterans
and led by Curt.
The second group focused on basic technique drills for about 1/2 hour before
heading out for pole hiking. We used some basic drills I learned from Greg
Weier who is one of the best dryland coaches around.
Monday- Kate Ellis was unable to make it but sent two of her Mpls Southwest
skiers, one her son. We had big fun on the tenth tee doing a variety of situps,
planks, supermans and then throwing dark colored medicine balls at each others
faces in the dark. Strength work is something too many skiers do too little of.
With each year and with the improvement in ski equipment, strength becomes more
important. For example, we are now being taught how to transfer much more power
into the double pole (all skate techniques, and all fast classic techniques),
but that is putting demands on the shoulder that many of us are not trained for.
It also rewards the work put into developing core strength. This skiing stuff
is a lifetime adventure.
Some thoughts from last Monday's core workout presentation:
ReplyDeleteIt is really important to incorporate some strength exercises into your weekly activities. XC skiing is a whole-body activity that is both aerobic- and strength-based. You will become a better skier and have more fun skiing if you work on both of those aspects of your overall fitness.
Monday evenings and Saturday mornings are a good start to a life-style of overall fitness and conditioning, but all of us need to be active outside of the Ski Club sessions. That includes both aerobic and strength activities. Monday evening's intro to core exercises presented a good menu of options for us.
Keep in mind, however, that if you are just beginning to regularly do strength exercises, take it easy at first! The two Southwest skiers that led us through the core workout last Monday are in excellent condition and accustomed to those exercises.
I pointed out some less intense alternatives and alternatives to better protect your low back. Be smart about this. If you begin to feel twinges of pain - stop!
For those who have specific problems (low back, shoulder, etc.), or those who are just embarking on a conditioning program, this coming Monday's session with Marion Delaney will be an excellent opportunity to ask about alternative exercises that won't stress your muscles and joints.