As I was reviewing the recent blog posts on my Google Reader I came across and article about meditation by Patrick Stinson (http://fasterskier.com/2009/10/meditation-as-a-recovery-tool/). This article reminded me that one of the most ignored and important part of training, behind but closely related to recovery, is the mental game.
The mental game is interesting because some people believe that it's you really need, "If you want it bad enough!" and it is important but it has to be accompanied with the physical game. I believe that when two similarly trained and talented athletes compete it will often come down to who is mentally tougher but that the real 'Mental Game' happens every day.
Every single day an athlete makes choices that will ultimately help her/him become successful or lead to their ultimate downfall. For most athletes it is relatively easy to tough out a workout, push through the end of a race, or do that last rep in strength. It is not easy to then lie down, go to bed early, eat the right stuff AND give your brain a break. Small choices snowball into huge avalanches when the season starts and it is the athletes that, because I'm also in Wyoming, just "git er done!" every day, all year long, that will ultimately see the success for which they strive.
This is one of the things I like about Patrick's blog post, he is acknowledging the importance of dealing with your mind to increase your ability to recover. Being mentally able to deal with the everyday trauma of training is extremely important but in many ways dealing with the everyday stresses of life is more difficult and finding the balance between the two is the most difficult.
Patrick gave us one example of mental work that athletes can do. Our team started doing yoga last fall for the same reason. The mental part of yoga is extremely important but it also has the advantage of increasing flexibility, balance, strength and provides a great opportunity for active recovery. It's a win-win!
Whichever method you choose, it is important for you to consider the mental part of your training. In the long run what separates the dogs from the pups is not the ability to train hard on the interval days but the ability to recover from those days, make good choices and keep mentally focused.
Christi
Friday, October 30, 2009
Wednesday, October 28, 2009
Friday, October 09, 2009
From the Eurochopper!
Dear all,
As some of you might know (many of you don't) I am currently on a research visit to the TU Delft in the Netherlands. I will be working here until Christmas which I will spend in Austria. I am still not done with my PhD but really not too far away from finishing anymore (most likely sometimes in summer). Below you'll find a brief summary of my experiences so far...
The traveling was pretty smooth (thanks to my ride Kristyn to Denver, and my hosts Andy&Laura in Denver) since the predicted snowstorm was a little bit late. My last minute packing method worked perfect as usual but my brain did not after a nice meal at the Cafe Berlin and so I managed to forget my Laptop + some paperwork in Kristyn's car. The problem was solved the next day by arranging for a shipment of the documents to the Netherlands (thank you Rene!). Getting to Delft after arriving in Amsterdam was a piece of cake and so was checking in to my new room. I am sharing kitchen and bath with my new roommate Mehmet from Iran. He does not talk very much and I really hope he is not here to get is pilot license...
On my way from the apartment to my new office (which is only 10min by foot) I realized a few interesting things:
1) I must have really adapted to the nice, cold and dry Wyoming climate over the past 4 years, beacause the 15C rainy weather with a humidity of close to 90% was killing me!
2) I already missed mountains!
3) I am not used to people anymore: everybody looked very important and busy here, how annoying!
4) Similarly to the states not many people walk here but that's because everybody rides a bike. I almost got myself killed several times! The way traffic works here: bikes first, then cars at the end of the chain is the pedestrian
5) There is a lot of water here!
After getting a desk in a really nice student office (!) I met my new Prof. Dirk Roekaerts. He seems to be very much like Dr. Heinz described him to me: very smart, very nice with gray hair and sometimes a bit lost in thought (isn't that how a Prof. should be?). We went straight to talking business which was not a good idea since I was pretty incoherent after not sleeping much for 48 hours...Anyways, I think he did forgive me for that and we had a much more fruitful discussion the next day and by now we have already a pretty good idea of what we want to work on (a flame of course!).
Over the last days I met most of the PhD students and a few undergrads. A nice international mix of people! Also, half of them do experiments which already resulted in some interesting discussions about, guess what, flames. Next week I am invited to watch one of the students fire up a burner and take some measurements in the flame. Besides my immediate colleges in the thermo-fluids group I am surrounded by labs in which people research pretty cool things like quantuum tunneling and so forth (my office is in the physics building). Overall, an intellectually very stimulating environment!
The food in the Mensa is pretty good and decently priced. In the evenings I have different cheeses and sausages with pretty good bread everyday. In terms of food it already feels close to home. Though there is one striking difference to home (and to Laramie): the people here are all so tall! Every other guy and every third girl are taller than me (nothing for you Rene!). Must be from the cheese...
After I got rid of a cold which I caught on the plane (of course...) I went on my first run yesterday. Going for a run is always a good way to check out new places. To avoid getting lost (which I usally do) I decided to run along the main canal which runs through Delft. Running at sea level (or even below) is quite an experience after living on top of a mountain for the last 4 years. I started with a nice slow zone 1 pace but my heart rate did not really go up. After a few minutes I increased the pace to what would be a fast zone 2 pace in Laramie. My heart rate was still in low zone 1. I felt like supermen! Along the canal there are very pretty old brick stone buildings all of which are renovated nicely. Living in Laramie, I almost forgot how nice houses can be! Besides the old houses there were more things that really made me feel that I am in an old European University town.
I must have came across at least a dozen rowing boats. To my surprise (and pleasure) most of the boats were filled with pretty hot girls (thats what paradise must be). Seeing these girls I was thinking to myself that I better should have learned rowing instead of spending all my time playing tennis in St. Gilgen. I don't know if the girls were the reason for my heart rate to catch up with the pace I was running but it eventually did. I guess some things don't change: you cant turn a donkey into a race horse, not even at sea level.
It's Friday evening and I pretty much wrote what I have to tell so far. I will go for another run now and perhaps I am able to find out where the rowing girls hang out later on. I will grab a bite to eat and have myself some of the Dutch brews!
Cheers and Goedenavond,
Mike
As some of you might know (many of you don't) I am currently on a research visit to the TU Delft in the Netherlands. I will be working here until Christmas which I will spend in Austria. I am still not done with my PhD but really not too far away from finishing anymore (most likely sometimes in summer). Below you'll find a brief summary of my experiences so far...
The traveling was pretty smooth (thanks to my ride Kristyn to Denver, and my hosts Andy&Laura in Denver) since the predicted snowstorm was a little bit late. My last minute packing method worked perfect as usual but my brain did not after a nice meal at the Cafe Berlin and so I managed to forget my Laptop + some paperwork in Kristyn's car. The problem was solved the next day by arranging for a shipment of the documents to the Netherlands (thank you Rene!). Getting to Delft after arriving in Amsterdam was a piece of cake and so was checking in to my new room. I am sharing kitchen and bath with my new roommate Mehmet from Iran. He does not talk very much and I really hope he is not here to get is pilot license...
On my way from the apartment to my new office (which is only 10min by foot) I realized a few interesting things:
1) I must have really adapted to the nice, cold and dry Wyoming climate over the past 4 years, beacause the 15C rainy weather with a humidity of close to 90% was killing me!
2) I already missed mountains!
3) I am not used to people anymore: everybody looked very important and busy here, how annoying!
4) Similarly to the states not many people walk here but that's because everybody rides a bike. I almost got myself killed several times! The way traffic works here: bikes first, then cars at the end of the chain is the pedestrian
5) There is a lot of water here!
After getting a desk in a really nice student office (!) I met my new Prof. Dirk Roekaerts. He seems to be very much like Dr. Heinz described him to me: very smart, very nice with gray hair and sometimes a bit lost in thought (isn't that how a Prof. should be?). We went straight to talking business which was not a good idea since I was pretty incoherent after not sleeping much for 48 hours...Anyways, I think he did forgive me for that and we had a much more fruitful discussion the next day and by now we have already a pretty good idea of what we want to work on (a flame of course!).
Over the last days I met most of the PhD students and a few undergrads. A nice international mix of people! Also, half of them do experiments which already resulted in some interesting discussions about, guess what, flames. Next week I am invited to watch one of the students fire up a burner and take some measurements in the flame. Besides my immediate colleges in the thermo-fluids group I am surrounded by labs in which people research pretty cool things like quantuum tunneling and so forth (my office is in the physics building). Overall, an intellectually very stimulating environment!
The food in the Mensa is pretty good and decently priced. In the evenings I have different cheeses and sausages with pretty good bread everyday. In terms of food it already feels close to home. Though there is one striking difference to home (and to Laramie): the people here are all so tall! Every other guy and every third girl are taller than me (nothing for you Rene!). Must be from the cheese...
After I got rid of a cold which I caught on the plane (of course...) I went on my first run yesterday. Going for a run is always a good way to check out new places. To avoid getting lost (which I usally do) I decided to run along the main canal which runs through Delft. Running at sea level (or even below) is quite an experience after living on top of a mountain for the last 4 years. I started with a nice slow zone 1 pace but my heart rate did not really go up. After a few minutes I increased the pace to what would be a fast zone 2 pace in Laramie. My heart rate was still in low zone 1. I felt like supermen! Along the canal there are very pretty old brick stone buildings all of which are renovated nicely. Living in Laramie, I almost forgot how nice houses can be! Besides the old houses there were more things that really made me feel that I am in an old European University town.
I must have came across at least a dozen rowing boats. To my surprise (and pleasure) most of the boats were filled with pretty hot girls (thats what paradise must be). Seeing these girls I was thinking to myself that I better should have learned rowing instead of spending all my time playing tennis in St. Gilgen. I don't know if the girls were the reason for my heart rate to catch up with the pace I was running but it eventually did. I guess some things don't change: you cant turn a donkey into a race horse, not even at sea level.
It's Friday evening and I pretty much wrote what I have to tell so far. I will go for another run now and perhaps I am able to find out where the rowing girls hang out later on. I will grab a bite to eat and have myself some of the Dutch brews!
Cheers and Goedenavond,
Mike
Saturday, October 03, 2009
Nutrition talk!!
In case you missed the nutrition talk on Friday afternoon or just want to review something the videos have been uploaded on the uwski YouTube channel: http://www.youtube.com/uwski
There are four parts uploaded on YouTube but here's the first section.
There are four parts uploaded on YouTube but here's the first section.
Saturday, September 26, 2009
Strength workout! Fun Fun Fun!
The new strength training this fall has been fun and everyone is getting strong!
Check out the videos from last week on our Youtube Channel. Who says you can't have fun and work hard!
Also, meet our newest team member. I think I may have to retire, these freshmen are getting younger and younger!
Check out the videos from last week on our Youtube Channel. Who says you can't have fun and work hard!
Also, meet our newest team member. I think I may have to retire, these freshmen are getting younger and younger!
Monday, September 21, 2009
That's Ironic
This is a good story.
Christi, Rachel and I had a chat about my recently injured leg at today's team practice. Funny enough, they mentioned I did not follow my own sign off from my last post. This leg injury occurred mountain biking last week when I did not keep the rubber side down.
Ironic huh?
we'll try this sign off because I can't follow my own.
Kids, stay in school
Adam k
Fort Robinson Rocks!
The second annual Fort Robinson Camp has crystallized one thing for sure, it is an awesome place for a camp!
The "Brick" is a wonderful place to stay, with tons of room, kitchen, 4 bathrooms, large group table and tons of addition room on the spacious porch!
We walk out the door and run for 20 minutes and we have one of the best hillbounding hills imaginable. Put on our rollerskis and have several km's of new pavement with essentially no cars. If you get bored with that you can head up the scenic road and watch the buffalo, burros, horses, cattle, elk and various other animals wander across the road.
This time we even found an amazing swimming hole, which was great fun after the killer hillbounding!
For the final morning, step out the door, put on your rollerskis and warmup by skiing to the start of the time-trial. The time-trial is flat for about 1 mile and then starts going uphill pretty seriously. The steepest part of the trek is actually right at the top so it's not for the faint of heart! All 16 of the athletes who came to the camp finished the trek to the top. It was an amazing showing for the first intensity week of the year!
On the whole we as coaches couldn't be more proud of our athletes. They came, worked hard and had a positive cheerful attitude. Not only that but they are possibly the most helpful and self-motivated group we have worked with. We never had to tell anyone to do the dishes nor to start dinner. They just jumped in and did it!
I have posted pictures on the team facebook page: http://www.facebook.com/pages/University-of-Wyoming-Nordic-Ski-Club/275361125286?ref=mf
And will post the videos I have on the UW Nordic YouTube Channel: http://www.youtube.com/uwski
Here's a preview of videos to come...
The "Brick" is a wonderful place to stay, with tons of room, kitchen, 4 bathrooms, large group table and tons of addition room on the spacious porch!
We walk out the door and run for 20 minutes and we have one of the best hillbounding hills imaginable. Put on our rollerskis and have several km's of new pavement with essentially no cars. If you get bored with that you can head up the scenic road and watch the buffalo, burros, horses, cattle, elk and various other animals wander across the road.
This time we even found an amazing swimming hole, which was great fun after the killer hillbounding!
For the final morning, step out the door, put on your rollerskis and warmup by skiing to the start of the time-trial. The time-trial is flat for about 1 mile and then starts going uphill pretty seriously. The steepest part of the trek is actually right at the top so it's not for the faint of heart! All 16 of the athletes who came to the camp finished the trek to the top. It was an amazing showing for the first intensity week of the year!
On the whole we as coaches couldn't be more proud of our athletes. They came, worked hard and had a positive cheerful attitude. Not only that but they are possibly the most helpful and self-motivated group we have worked with. We never had to tell anyone to do the dishes nor to start dinner. They just jumped in and did it!
I have posted pictures on the team facebook page: http://www.facebook.com/pages/University-of-Wyoming-Nordic-Ski-Club/275361125286?ref=mf
And will post the videos I have on the UW Nordic YouTube Channel: http://www.youtube.com/uwski
Here's a preview of videos to come...
Friday, September 18, 2009
Off to Nebraska!
Although it sounds absolutely silly to have a ski camp in Nebraska this afternoon we are off on our fall low-altitude training camp!
This will be the second time we have done this and last year it was great fun!
We go to Fort Robinson which it turns out is a really nice place and has some amazing training opportunities!
It's only about 3000', is right on the south-east edge of the Black Hills, has a killer bluff for hill-bounding and an awesome scenic drive for the rollerski time-trial. Add to that the huge, cheap house that used to be officer quarters for the old fort and it really can't be beat!
There is no internet nor television there so we'll be out of touch but we'll be sure to upload video and pictures on our return.
Off for great fun and some killer intensity!
This will be the second time we have done this and last year it was great fun!
We go to Fort Robinson which it turns out is a really nice place and has some amazing training opportunities!
It's only about 3000', is right on the south-east edge of the Black Hills, has a killer bluff for hill-bounding and an awesome scenic drive for the rollerski time-trial. Add to that the huge, cheap house that used to be officer quarters for the old fort and it really can't be beat!
There is no internet nor television there so we'll be out of touch but we'll be sure to upload video and pictures on our return.
Off for great fun and some killer intensity!
Thursday, September 17, 2009
2 Wheel Adventures
This summer I did a lot of biking and I am going to share my adventures.
CHAPTER 1 : MINNESOTA
May and June were filled with bike rides in northern Minnesota. Each weekend consisted of a 70+ mile ride with guys double my age. Days with PB&J sandwiches at miles 40 and 60 and uncrowded county roads winding through lakes and forests. Oh and humidity too. One sunday, a group of 3 of us rode 80 miles and I decided I wanted to finish out a century. So, at 3 in the afternoon, in the hottest part of the day I went out solo for 20 miles to finish it up. All in all it was a six hour day, but finishing a century is a great feeling.
CHAPTER 2 : COLORADO
June 20 -28 I rode in Colorado with some fellow Iron Rangers and 1600 people from around the world. The Bicycle Tour of Colorado was the task at hand. I had done this ride twice before and was going out again. This summer's loop took us from Glenwood Springs to Hotchkiss, Grand Junction, Montrose, Crested Butte, Buena Vista and back to Glenwood. A nice 550 mile loop with some good climbs including McClure Pass, Grand Mesa, Cottonwood and Independence Pass. The last two topping out at over 12000 feet.Cottonwood pass
was 14 miles of dirt to the summit and a rippin' downhill with straight stretches of 12%, really fast. Coming out of Grand Junction we rode through the Colorado Monumument and man was that cool. As if 550 miles in six days of biking wasn't enough, a few of us biked Mt. Evans the very next day. Mt. Evans is the tallest paved road in North America going up to 14,200 feet. We started in Idaho Springs and climbed for 35 miles to get to the top. Long day but well worth it, so was passing motorcycles on the way down.
CHAPTER 3 : FRANCE
I got the chance to visit an exchange student we hosted a few years ago this summer. They live in Crolles, near the Alps. Lucky for me, the grand daddy of them all, Le Tour de France was going on less than 100 km from their house! I got to see the big boys climb Col du Columbiere outside of Grand Bornand in stage 17 as well as the individual time trial in Annecy the next day. I thought I had died and gone to heaven. So sweet.
Also I did some riding in the Alps by the student's house as well as some riding in Basque Country near the Pyrenees. Those hills are steeeep. Good fun, what a time!
CHAPTER 4 : WYOMING
Back at school and trying to get out on the bike whenever my homework load allows. Hopefully we can get in some good rides before the snow flies!
keep the rubber side down,
adam
CHAPTER 1 : MINNESOTA
May and June were filled with bike rides in northern Minnesota. Each weekend consisted of a 70+ mile ride with guys double my age. Days with PB&J sandwiches at miles 40 and 60 and uncrowded county roads winding through lakes and forests. Oh and humidity too. One sunday, a group of 3 of us rode 80 miles and I decided I wanted to finish out a century. So, at 3 in the afternoon, in the hottest part of the day I went out solo for 20 miles to finish it up. All in all it was a six hour day, but finishing a century is a great feeling.
CHAPTER 2 : COLORADO
June 20 -28 I rode in Colorado with some fellow Iron Rangers and 1600 people from around the world. The Bicycle Tour of Colorado was the task at hand. I had done this ride twice before and was going out again. This summer's loop took us from Glenwood Springs to Hotchkiss, Grand Junction, Montrose, Crested Butte, Buena Vista and back to Glenwood. A nice 550 mile loop with some good climbs including McClure Pass, Grand Mesa, Cottonwood and Independence Pass. The last two topping out at over 12000 feet.Cottonwood pass
was 14 miles of dirt to the summit and a rippin' downhill with straight stretches of 12%, really fast. Coming out of Grand Junction we rode through the Colorado Monumument and man was that cool. As if 550 miles in six days of biking wasn't enough, a few of us biked Mt. Evans the very next day. Mt. Evans is the tallest paved road in North America going up to 14,200 feet. We started in Idaho Springs and climbed for 35 miles to get to the top. Long day but well worth it, so was passing motorcycles on the way down.
CHAPTER 3 : FRANCE
I got the chance to visit an exchange student we hosted a few years ago this summer. They live in Crolles, near the Alps. Lucky for me, the grand daddy of them all, Le Tour de France was going on less than 100 km from their house! I got to see the big boys climb Col du Columbiere outside of Grand Bornand in stage 17 as well as the individual time trial in Annecy the next day. I thought I had died and gone to heaven. So sweet.
Also I did some riding in the Alps by the student's house as well as some riding in Basque Country near the Pyrenees. Those hills are steeeep. Good fun, what a time!
CHAPTER 4 : WYOMING
Back at school and trying to get out on the bike whenever my homework load allows. Hopefully we can get in some good rides before the snow flies!
keep the rubber side down,
adam
Tuesday, September 15, 2009
Medal Test- only the tough need apply!
Sunday marked the first ever running of the "Medal Test" for the UW Nordic Ski Team.
We had 4 men and 2 women who were tough enough to try it out and they did amazing! There seems to be some discrepancy on the box jump height online but the rest of the tests should be pretty good!
The results can be found at https://spreadsheets.google.com/ccc?key=0Amj0AQBEzybjdFd1ekJKRXN1dGJ4b0dKYUlGY2FSTGc&hl=en
We had 4 men and 2 women who were tough enough to try it out and they did amazing! There seems to be some discrepancy on the box jump height online but the rest of the tests should be pretty good!
The results can be found at https://spreadsheets.google.com/ccc?key=0Amj0AQBEzybjdFd1ekJKRXN1dGJ4b0dKYUlGY2FSTGc&hl=en
Thursday, September 10, 2009
Skate Sprint Technique
I know it's a little early to start thinking about technique - NOT.
Here is a great video showing a great sprint technique, probably not optimal for 15km!
You can also check out some of the related videos.
Here is a great video showing a great sprint technique, probably not optimal for 15km!
You can also check out some of the related videos.
Tuesday, September 08, 2009
Nice article on strength training...
This is a nice article and it cites several coaches from killer ski programs. Give it a read
http://fasterskier.com/2009/09/strength-through-roller-skiing/
http://fasterskier.com/2009/09/strength-through-roller-skiing/
First Practice today!
Today is the first official practice of fall! Yay!
We will be doing strength and Yoga. You can attend either activity or both to get practice points.
For strength we'll meet at 5:30pm in front of Half Acre Gym. We'll do a short warmup, then strength.
After strength we'll do Yoga. Meet in Education Annex 318 at 6:30, we will probably be a little late since this is the first strength workout.
We'll see you out there!
We will be doing strength and Yoga. You can attend either activity or both to get practice points.
For strength we'll meet at 5:30pm in front of Half Acre Gym. We'll do a short warmup, then strength.
After strength we'll do Yoga. Meet in Education Annex 318 at 6:30, we will probably be a little late since this is the first strength workout.
We'll see you out there!
Tuesday, September 01, 2009
Good Teammate Guidelines
Good Teammate Guidelines
- Support everyone’s desire to get better in their individual ways.
- Recognize that what you put in, is what you get out.
- Be prepared [manage your time] – school work first, schedule your time, work around skiing itinerary and syllabi.
- Focus on the big picture ⇒ you’ll remember your teammates long after you forget your results.
- Don’t let your anger on yourself/your performance splatter on others. (12 minute:12 minutes immediately after the race you can focus completely on yourself. You can be mad, super glad, run around with your shirt off in the snow doing a jig, snap your poles in half, yell loud, talk about how you were a GOD on the downhills etc... After 12 minutes, turn your focus to your teammates and their races.)
- Voice discontent (in a nice way) to your teammate, team captain or coach. [not behind their back]
- Use your officers.
- Together we can accomplish more than we can alone.
- Foster a safe environment to learn/grow.
- Keep a positive mindset (Thoughts are things)
- Have fun
- Respect everyone (Remember Rachel’s quote = "Treat the person sitting next to you as if he/she has accomplished amazing things. You will never be wrong and you will certainly never be sorry.")
- Sportsmanship – Community visibility & image. Employ class and grace.
Monday, August 31, 2009
Here we go!
You've now got your first week under your belt and hopefully you have your classes worked out. It's time to start thinking about skiing or at least ski training!
We'll be having our first organizational meeting this coming Wednesday at 4pm in AG 5030. Come with your excitement and any friends who might be interested in skiing.
We'll go over some basics of the team, changes that have been made in the training/racing schedule since last year and other stuff.
If you have any questions please let us know, uwski@yahoo.com.
We'll see you there!
We'll be having our first organizational meeting this coming Wednesday at 4pm in AG 5030. Come with your excitement and any friends who might be interested in skiing.
We'll go over some basics of the team, changes that have been made in the training/racing schedule since last year and other stuff.
If you have any questions please let us know, uwski@yahoo.com.
We'll see you there!
Wednesday, August 26, 2009
It looks like you are getting more than just skiing!
Forbes Ranks UW among the Nation's Top Public Colleges
http://www.uwyo.edu/news/showrelease.asp?media=y&id=33643
Getting back into school and training!
It's that time of year when the days of rest, tedious jobs and lonesome training are over.
Some of you dread the return to school with it's stress and schedule. Some of you are extremely excited to see friends, work on your sexy mind and have training partners. Regardless of which side of the issue you sit school has started.
Hopefully you had a great summer of training and are coming back into fall ready to rock! Some of you will have done as much or more training than you hoped but most of you will find that somehow the summer slipped away from you and despite your best efforts to stay focused your training log doesn't show the hours you wanted. That's all in the past now and now is the time to evaluate your plan for the fall and go forward from there.
We will be meeting individually with anyone who wants during the first fews weeks of the semester. This meeting can help you evaluate your summer training and find a plan for your fall training.
For some tips for starting classes check out the blog entry below.
http://blogs.fasterskier.com/trainingtips/2009/08/25/justin-beckwiths-thoughts-on-going-back-to-school/
Some of you dread the return to school with it's stress and schedule. Some of you are extremely excited to see friends, work on your sexy mind and have training partners. Regardless of which side of the issue you sit school has started.
Hopefully you had a great summer of training and are coming back into fall ready to rock! Some of you will have done as much or more training than you hoped but most of you will find that somehow the summer slipped away from you and despite your best efforts to stay focused your training log doesn't show the hours you wanted. That's all in the past now and now is the time to evaluate your plan for the fall and go forward from there.
We will be meeting individually with anyone who wants during the first fews weeks of the semester. This meeting can help you evaluate your summer training and find a plan for your fall training.
For some tips for starting classes check out the blog entry below.
http://blogs.fasterskier.com/trainingtips/2009/08/25/justin-beckwiths-thoughts-on-going-back-to-school/
Friday, August 21, 2009
School Starts Monday!
After a long summer of fun and training (we hope!) the athletes will be returning for classes on Monday!
Welcome back!
We'll be having our first organizational meeting on Wednesday September 2. If you want to get all the information on training and skiing you'll want to be there! It will be from 4-6pm in AG 5030.
Come ready to listen, participate and ask questions.
We'll see you there!
Welcome back!
We'll be having our first organizational meeting on Wednesday September 2. If you want to get all the information on training and skiing you'll want to be there! It will be from 4-6pm in AG 5030.
Come ready to listen, participate and ask questions.
We'll see you there!
Monday, August 10, 2009
Max Strength here we come!
This week we will start our two weeks of Max strength for the fall. It was originally scheduled to start on the 24th but due to the Tender Foot Triathlon AND the availability of the High School weight room we have decided to move it up two weeks.
We'll be cutting back on our speed/velocity exercises and adding several max strength exercises.
It should be fun!
Warm‐Up
• 10 min jog
• 5 min jump rope
• 3X20 seconds Step-Taps
Ladder Drills (2 times each exercise X 10 steps)
• Two steps in each box (both feet)
• Single foot per box
• 2-leg lateral hops
Plyometrics
• 3X6 Squat Jump
• 3X6 (on each leg) – One leg vertical hops
Lower Body
• 2X6 Squats
• 2X6 Lunges
• 2X6 Step-ups
Upper Body
• 2X10 Bench press
• 2X10 Dips w/weight
• 2X12 Pull-ups w/weight
Core Strength
• 2X12 Med ball double pole throws
• 2X12 Each side Russian twists w/ med ball throw
Only for those not doing Yoga:
• 2X12 Prone plank knee extension (physioball)
• 2X12 Supine knee curl (physioball)
Yoga (Only for the strong few...)
1:00 isometric strength, balance and flexibility
We'll be cutting back on our speed/velocity exercises and adding several max strength exercises.
It should be fun!
Warm‐Up
• 10 min jog
• 5 min jump rope
• 3X20 seconds Step-Taps
Ladder Drills (2 times each exercise X 10 steps)
• Two steps in each box (both feet)
• Single foot per box
• 2-leg lateral hops
Plyometrics
• 3X6 Squat Jump
• 3X6 (on each leg) – One leg vertical hops
Lower Body
• 2X6 Squats
• 2X6 Lunges
• 2X6 Step-ups
Upper Body
• 2X10 Bench press
• 2X10 Dips w/weight
• 2X12 Pull-ups w/weight
Core Strength
• 2X12 Med ball double pole throws
• 2X12 Each side Russian twists w/ med ball throw
Only for those not doing Yoga:
• 2X12 Prone plank knee extension (physioball)
• 2X12 Supine knee curl (physioball)
Yoga (Only for the strong few...)
1:00 isometric strength, balance and flexibility
Saturday, July 25, 2009
Strength examples for Rotations 3 & 4
Below you will find the confusing strength activities with a youtube video of someone doing the activity. I will continue to add videos to this blog post so be sure to bookmark it and come back when you need. Remember that the full list of strength activities is online at: http://www.uwyo.edu/ski/training.htm
Step Taps
Single Foot
Zig Zag (two-feet)
Zig Zag (one-foot)
Bounding
Pushup - Sprint
Squat Jumps onto or over something (Between sets do 10 bench dips)
Side Jumps (over something sideways)
Classic Box Jumps
Step Taps
Single Foot
Zig Zag (two-feet)
Zig Zag (one-foot)
Bounding
Pushup - Sprint
Squat Jumps onto or over something (Between sets do 10 bench dips)
Side Jumps (over something sideways)
Classic Box Jumps
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