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Ride & Glide November
30, 2006 Newsletter
#3 |
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News |
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News from Steve… Equipment Day: Saturday Dec 2nd 8:30am at Finn Sisu. I think we'll get 10% off on
accessories in addition to the very good prices on equipment during the
event. And you get the invaluable help from the R&G staff on selecting
your equipment. You don't have to be concerned that the shop is selling you
what they make the most money on. They wouldn't do that anyway. This is a
shop that you want to develop a relationship with. They’ll do right by
you in the future. Another Wax Party: Sunday Dec 3rd 10am at the Thatchers in Withrow.
Bring your skis and tools if you have them. We'll
try to base prep skis for people who bought the Casual Skier wax packages.
You have no iron or bench or glide wax. So we'll base prep them for
you. You need to have this done. The
shop will do it for you for $20. I could use some help with this
at the party. Any volunteers? I’m going to try to video tape some of
the demonstrations. Potluck lunch afterwards. Bring something to pass. Club
provides beer cheese soup and beverages (some beer) and after being contacted
by the ASPCA we had to switch to Beer instead of Bear in the soup. It also
looks like Troll Hollow may be open Sunday afternoon. So bring your stuff and
we can go skiing. RSVP Here’s a map showing where we’re located.
Turn to the east at the star. We’re the 2nd house on the left number
12999 Keller (Actually becomes Keystone on the map) Map
Link. Simplest way is to go out Hwy36 to Manning Trail (15) and go north
to 122nd (7) It’s hard to find. Call if you get lost 651-439-6961 Come
out and wax, watch, help, nosh or just visit. Wax Packages: I’ll have all the wax packages and extras
available at the Wax Party. You can pick up what you need and we can discuss
your options. One of the items not included in the wax packages is a wax
bench. For those people claiming to be Sport level or higher you really need
a wax bench, there are several options. You can get a table top version for
about $70 at Finn Sisu on Saturday. Or Joes has a nice portable unit that
clamps on any table for 25% off this weekend. Or if you’re good with
woodworking tools you can make your own out a 2x6 for about $10. Next chance
to pick up stuff will be next Tuesday. I’ve got extra Fastwax blocks
(blue, red, purple, and white) Clothing: Get your orders into me ASAP. I'll take orders at
the Wax Party too. You can check sizes on the few remaining pieces I have.
I'd like to order by Dec 15th. See link on web site for pictures and prices Strength Night: Next Tuesday we will have an entire night devoted
to strength and balance. We’ve had 3 nights on technique,
it is time to introduce some of the strength and balance drills that will
really pay dividends in your skiing. Medicine Balls, Power bands, body weight
drills, balance toys. We will "Pump You Up!" More later. Race Deadlines: The Seeley Classic prices go up Dec 15th. The race
weekend (Jan 13) is a great time to ski the Birke trail. Do the race on Sat
(or just ski) and skate the trail on Sunday. A bunch of us will be going up.
Need a place to stay? See me. News from Jyneen… Ride &
Glide Skinny Ski Series Team:
As mentioned Tuesday evening, we would like to pull together a Team Ride and
Glide for participation in the Because the points are based on relative
performance within your age category, we get some surprising results. For
example, there is no doubt that Steve is a faster, stronger skier than myself. But a look at our "trophy room" shows
more completion medals for Steve than me, but I have more 1st and 2nd place
awards. Yes, they were mostly for races where me and
my race buddy were the only women our age who showed up that day. But they
count! We can have up to 6 men and 6 women on the
team. The series races are in the 25K range, and two of them are classic
style. So if you are interested in being on the "Team", let Steve
or I know. Let us know which of the races you intend to ski, so we can take
that into account. Regarding the
wax party lunch: Due to
unforseen circumstances (a request for vegetarian items and stupid
spell-check), we will be serving Beer Cheese soup
instead of the Bear Cheese soup previously advertised. We will also have the
usual mix of salads, dairy or gluten-free items, and probably some junk-food.
After all, it is a bit of a pot-luck. While skis are being waxed, some folks
can go hiking along our prairie trails, or play with our cats and dog. |
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COACHES’ REPORTS |
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Beginner Skate: |
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Coaches: Ed and Steve |
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I’m impressed! I thought the weather report and
conditions would ward off most everyone from attending class last night. The
thought actually crossed my mind as well. Much to my surprise I think we had
the best class attendance thus far! Since there were a few new faces, the
coaches reviewed what we had learned and practiced in the past couple of
weeks. As with every week, we start out with a 15 minute warm up pole hike to
a favorite spot (hopefully out of the wind). We do a variety of stretches
that are ski specific in loosening up the muscles and joints that we use
while skiing. Then on to ski specific drills, the proper body position,
forward lean, proper hand / arm / pole position, and balance. We work our way
into skate technique; V1, V2 alternate and maybe dabbling a bit with V2 (that
will come with the snow when it flies). We do these drills on a hill to
better simulate the feel of being on snow as well as learning that even when
on the snow “hills are our friends”. I’ll explain that at a
later time! Again, I can say that I’ve seen
fantastic progress the class is making even in the few lessons on these
sometimes boring (but necessary) dryland training days. Keep up the good work
class and do the “snow dance” every night (in the privacy of your
own back yard!) Maybe we can train on snow next week! Until next time - SDS |
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Intermediate Skate: |
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Coaches: Steve Thatcher and John O'Connell |
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Warm up ski walk over to the far Western
edge of
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Classic: |
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Coach: Jyneen |
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The classic group stayed together in one
big group, to get a broader perspective. And it was a very big group, until
we realized the beginning skate group had joined us also. But after the
warm-up hike, the skaters went off to practice their secret chants in private
(VEEEE-one, VEEEE-one, VEEEE-one) and we headed over to the downhill area
where Ken led us in some exercises and drills on moderate to tough terrain. I
spent much of the evening providing remedial help to those who were less
proficient. Most of that was filling a small gap in people's knowledge base,
details that got missed or left out during earlier sessions. Next week, we'll probably split into two
groups again. I think there are a few folks on the stronger side, and a few
folks still on the lower end of the learning curve, with the biggest group in
the middle. The usual distribution for this time of year. So I encourage the
classic skiers to reassess what group you are in, and see if you want to
change. Every student has a specific learning style, and the coaches have
their own teaching styles. There is benefit in consistency, and benefit in
change. So I offer you the choice...just let one of us coaches know. And when
we get snow, we'll reassess once again. |
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Coaches Corner |
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A few thoughts
on Dryland training: The most
important aspect of dryland for most of you should be the technique aspects.
That’s the slow speed drills that emphasize timing and body position.
You need to work on the aspects and get them so they become second nature
before you even consider using them in a cardio workout drill. Bounding with
bad form will give you a workout but it will also just reinforce bad habits
and motions. So don’t be so quick to push for hard workouts. These
drills need to be repeated over and over to develop the muscle memory. Stay
with the beginner or intermediate groups and work on that form. They do some high
energy stuff too so you can learn how to do them, they just won’t
concentrate on it all night. When you can do these motions without thinking
about them then you can start bounding and doing Plyometrics. You can still
get your heart rate up doing them even at lower levels with both feet on the
ground. Technically it’s harder to do these drills slowly. You
can’t hide bad timing when you’re moving slowly. We’ll also
have you ski very slowly when we get on snow. It’s good practice for
getting the timing exactly right. So for all you people who have told me you
can only move slowly, you’ve got the right idea. Please try to attend at least 2 dryland
sessions before the we get on snow. One for the
introduction and another to review. Otherwise you will not know what your
instructor is talking about when you get on snow and you will be way behind.
Everything we do on snow, especially for the beginners, is based on the work
we do in dryland. You’re are missing a good
opportunity to understand the techniques without having to deal with slippery
snow and 6 foot sticks on your feet. Why do we do
Dryland?: As described above; to develop the muscle memory needed for proper
motions once we get on snow. We also have a very short ski season. Everyone
tells you to take it easy when you first get on snow. Don’t go too
hard, you haven’t done this for a while. But if you get your muscles in
shape before we hit the snow you’ll be able to make the transition
faster and have more time to enjoy the snow instead of having to ski easy for
the first few weeks. Another reason is to develop the ski specific strength
and balance needed to ski faster or further or with less effort. All good
goals, even for non-racers. To that end we’ll introduce Strength and
Balance at next week’s class. This isn’t just about skiing
faster. It’s also about being able to ski longer and further with less
effort. These ideals apply to everyone from the fastest racer to the casual
tourer. So "Look into the Crystal Light" and "Embrace
Dryland" (very obscure reference ;-) ). |
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Editor’s Words |
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By Shad |
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Now it's cold. I think it's time to snow.
Sure, biking is fun, but the speeds are too great and that causes one heck of
a wind chill. Anyone else hoping for snow? Dryland was fun last week. I got
to get on all fours so Steve could use me for leg support. That was fun...:-). Also, Karen tried punching me during one of the
hill exercises. She tried to do her best to act like it was accidental. My
arms were sore and are just now feeling better after 2 days. One thing I do
notice this year is that I can actually feel the motions as if I was on skis.
Of course last year when I did dryland, I had never skied before. Now I can
actually kind of see why we do this. I do wish for snow though. Being on skis
is a lot more fun! Let's spice this newsletter up some and
get some photo's on it. Anyone who has a decent
camera should bring it and get some class pics. I know it's
dark out, so a good digital camera is probably needed. Anyway, just an idea
to make this more fun. Besides, I am sure people would like to see themselves
in the newsletter. See you all next week! |
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Thanks to all of the club coaches for all of the
great coaching! |
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