Once again, ASC athletes met up with those from SBA this week to challenge themselves to a time trial, to test their fitness as the ski season quickly approaches. This time, the athletes did another Boca Double Pole Time Trial. ASC athletes included Brandon H. and Bri P., both veterans of this time trial course, and Brandon F., Eli Y. and Hannah H., all first-timers to the tough uphill double pole test. The performances were strong for both squads, with numerous personal records, including Bri and Brandon H., who each took significant time off of their previous PRs. Our first-timers proved that not only could they conquer the tough event, but they made it look easy in the process. Way to go guys! If these time trial challenges are in fact a strong indication of our fitness, we are in for an awesome ski season ahead!
Full results are as follows:
Boys
Alec W. (SBA) 7:43
Sam Z. (SBA) 9:19
Peter C. (SBA) 9:26
Joe P. (SBA) 9:46
Brandon H. (ASC) 10:06
Skyler M. (SBA) 11:11
Brandon F. (ASC) 12:13
Eli Y. (ASC) 14:41
Girls
Cassidy C. (SBA) 9:17
Katrin L. (SBA) 9:57
Laurel F. (SBA) 10:26
Kara L. (ASC coach) 10:33
Joelle R. (SBA) 11:37
Hannah H. (ASC) 12:12
Danielle N. (SBA) 12:27
Savannah B. (SBA) 13:58
Camille H. (SBA) 14:15
Kelly H. (SBA) 14:20
Bri P. (ASC) 16:06
Annnd.... though some of you have probably already seen it, with winter fast approaching, I thought this was a good video to resurface, on "cross country snowboarding." It's a great laugh, check it out! http://www.youtube.com/watch?v=4w7sVSMbjyM
--Coach Kara
Friday, October 28, 2011
Monday, October 24, 2011
A Very Strong Effort in a Very Tough Event
Last week several ASC athletes joined up with SBA to take on the Drifter, or Negro Canyon, Uphill Time Trial. This is a TOUGH 1.25 mile uphill run that doesn't let up until you've reached the summit. Let's just say, I was glad I was only cheering! :)
Many ASC athletes have done this time trial numerous times, so each time is a chance to test their improvement as they continue training. But even as a first-timer, as the majority of Thursday's ASC participants were, the time trial is still a great test of fitness, and undoubtedly a hard workout just to finish. While our three first-timers, Brandon F., Eli Y. and Dylan S. each recorded their first time in the event, all turned in very strong performances. And our lone returner on the day, Brandon H., turned in an impressively big PR, dropping more than a minute off of his previous best time!
Depending on conditions, the athletes may get another chance at this grueling test -- though if they're lucky they won't (because this means we'll be on snow!!). But even if they don't, Thursday's results will provide a positive and encouraging end to this time trial series for the year.
Full results:
Boys
Jeff S. (SBA coach) 13:05
Peter C. (SBA) 13:06
Sam Z. (ASC) 13:10
Dylan S. (ASC) 13:32
Brandon H. (ASC) 13:39
Ambrose T. (SBA coach) 13:54
Eli Y. (ASC) 14:17
Joe P. (SBA) 16:07
Brandon F. (ASC) 16:21
Girls
Nancy F. (ASC coach) 13:07
Danielle N. (SBA) 13:55
Cassidy C. (SBA) 14:02
Mary Ellen B. (coach) 14:14
Laurel F. (SBA) 14:48
Joelle R. (SBA) 16:01
Savannah B. (SBA) 17:54
Kelly H. (SBA) 19:35
Bria R. (SBA) 20:51
Many ASC athletes have done this time trial numerous times, so each time is a chance to test their improvement as they continue training. But even as a first-timer, as the majority of Thursday's ASC participants were, the time trial is still a great test of fitness, and undoubtedly a hard workout just to finish. While our three first-timers, Brandon F., Eli Y. and Dylan S. each recorded their first time in the event, all turned in very strong performances. And our lone returner on the day, Brandon H., turned in an impressively big PR, dropping more than a minute off of his previous best time!
Depending on conditions, the athletes may get another chance at this grueling test -- though if they're lucky they won't (because this means we'll be on snow!!). But even if they don't, Thursday's results will provide a positive and encouraging end to this time trial series for the year.
Full results:
Boys
Jeff S. (SBA coach) 13:05
Peter C. (SBA) 13:06
Sam Z. (ASC) 13:10
Dylan S. (ASC) 13:32
Brandon H. (ASC) 13:39
Ambrose T. (SBA coach) 13:54
Eli Y. (ASC) 14:17
Joe P. (SBA) 16:07
Brandon F. (ASC) 16:21
Girls
Nancy F. (ASC coach) 13:07
Danielle N. (SBA) 13:55
Cassidy C. (SBA) 14:02
Mary Ellen B. (coach) 14:14
Laurel F. (SBA) 14:48
Joelle R. (SBA) 16:01
Savannah B. (SBA) 17:54
Kelly H. (SBA) 19:35
Bria R. (SBA) 20:51
Friday, October 21, 2011
Thank You Dr. Pasternak!
Last week, a few fortunate Auburn Ski Club athletes, along with Sugar Bowl Academy, were afforded the opportunity to take part in in-the-field lactate testing provided by Dr. Andy Pasternak of Silver Sage Sports Performance Center in Reno.
In this test, athletes skate rollerskied at perceived exertion levels of 1 through 4, and their corresponding lactate levels (the amount of lactic acid being produced by their muscles) were tested and recorded, along with their heart rates and interval times. This will help the athletes to be able to know understand their training levels during regular training (i.e. how hard they should be going for a particular type of workout), and also give them a base to see how their ability to produce and flush lactic acid improves as they continue to train.
Dr. Pasternak was kind enough to donate his time and resources for the benefit of our athletes, and it is much appreciated. Dr. Pasternak has long been a strong supporter of the Auburn Ski Club and Far West Nordic, as well as a racer himself, and he has proven over and over again to be a tremendous asset to our Nordic community. Thank you Andy!
--Coach Kara
In this test, athletes skate rollerskied at perceived exertion levels of 1 through 4, and their corresponding lactate levels (the amount of lactic acid being produced by their muscles) were tested and recorded, along with their heart rates and interval times. This will help the athletes to be able to know understand their training levels during regular training (i.e. how hard they should be going for a particular type of workout), and also give them a base to see how their ability to produce and flush lactic acid improves as they continue to train.
Dr. Pasternak was kind enough to donate his time and resources for the benefit of our athletes, and it is much appreciated. Dr. Pasternak has long been a strong supporter of the Auburn Ski Club and Far West Nordic, as well as a racer himself, and he has proven over and over again to be a tremendous asset to our Nordic community. Thank you Andy!
--Coach Kara
Friday, October 14, 2011
Wet And Wild Fun...
As of late, the ASC athletes have been through a few pretty wet and wild workouts, including a muddy puddle-filled run/mountain bike on the Emigrant Trail in Truckee, and a snow-filled mountain bike (run for me!) from Spooner Summit up to Marlette Lake and across the Flume Trail. But no matter what the elements have given them, the athletes have continued to push hard, and kept a smile on their faces. Check out some photos from some of our latest adventures!
Ben and SBA's Peter C. atop the "chimney" at Marlette Lake.
A wild ride down the snow!
Taking a break amongst the snow up at Marlette Lake!
Who needs a kickstand when you've got snow to hold your bike..?!
Brandon gets a little dirty!
Into the sunshine, and onto the views!
More sunshine, views and fast riding from the Flume Trail!
It was worth the push to the top!
Riding through the trees, which say it's NOT winter yet!
When it's this steep, through the snow, sometimes you gotta PUSH!
Taking a well-earned break at the top after 5 miles of hard climbing.
Mechanical!
SBA's Joelle smiling en route to Marlette Lake.
ASC's Hannah flying down the Emigrant Trail.
Hannah crosses the bridge on Emigrant.
Ben and SBA's Peter C. atop the "chimney" at Marlette Lake.
A wild ride down the snow!
Taking a break amongst the snow up at Marlette Lake!
Who needs a kickstand when you've got snow to hold your bike..?!
Brandon gets a little dirty!
Into the sunshine, and onto the views!
More sunshine, views and fast riding from the Flume Trail!
It was worth the push to the top!
Riding through the trees, which say it's NOT winter yet!
When it's this steep, through the snow, sometimes you gotta PUSH!
Taking a well-earned break at the top after 5 miles of hard climbing.
Mechanical!
SBA's Joelle smiling en route to Marlette Lake.
ASC's Hannah flying down the Emigrant Trail.
Hannah crosses the bridge on Emigrant.
--Coach Kara
Tuesday, October 11, 2011
Enjoying Our First Ski!
Check out some super fun video from our first ski of the season in two feet of fresh powder on Oct. 6th, compiled by Stacey Herhusky (Brandon's mom!), at the following link:
http://vimeo.com/30248496
--Coach Kara
http://vimeo.com/30248496
--Coach Kara
Friday, October 7, 2011
Back On Our Stomping Grounds!
The last time our ASC athletes were on snow together was the beginning of July.... until yesterday, October 6th, when we got to soak up the bliss of two feet of powder up at ASC.
So, that means that for only TWO months this year did the athletes go without real, actual skiing -- on snow; without wheels. Can you say LUCKY???!
While the vast range of off-snow conditioning techniques afforded to cross country skiers certainly are crucial and have their advantages, the importance of skiing on snow simply can't be overstated. I mean, you have to run to be able to run, right? Well, same idea here. Specificity is key! So, needless to say, our athletes have been hugely fortunate this year to have had such an extended spring (and summer!) ski season, and now to be on snow again in early October. I think it's safe to say that the majority of juniors in the United States have not had a similar opportunity.
Who knows what will happen next, and how long the white stuff will stick around, so we're certainly not out of dryland training mode just yet. Nonetheless, the first snow is always exciting, and even more so is the first ski -- especially when it comes so early. Thursday's workout was simply a reminder of how much we love our sport -- a little teaser of what is yet to come. While we made our own tracks, and undoubtedly showed that it is tough to have good technique while tromping through two feet of fresh powder, we got out there, and we did our sport in its purest form; no modified version. We did what we love. And we had a blast!
Regardless of what the weather Gods have in store for us, we're prepped and ready to continue working hard and fine-tuning our bodies as we draw nearer and nearer to performance time. And now, more than ever, we are totally psyched up for the season ahead!
--Coach Kara
So, that means that for only TWO months this year did the athletes go without real, actual skiing -- on snow; without wheels. Can you say LUCKY???!
While the vast range of off-snow conditioning techniques afforded to cross country skiers certainly are crucial and have their advantages, the importance of skiing on snow simply can't be overstated. I mean, you have to run to be able to run, right? Well, same idea here. Specificity is key! So, needless to say, our athletes have been hugely fortunate this year to have had such an extended spring (and summer!) ski season, and now to be on snow again in early October. I think it's safe to say that the majority of juniors in the United States have not had a similar opportunity.
Who knows what will happen next, and how long the white stuff will stick around, so we're certainly not out of dryland training mode just yet. Nonetheless, the first snow is always exciting, and even more so is the first ski -- especially when it comes so early. Thursday's workout was simply a reminder of how much we love our sport -- a little teaser of what is yet to come. While we made our own tracks, and undoubtedly showed that it is tough to have good technique while tromping through two feet of fresh powder, we got out there, and we did our sport in its purest form; no modified version. We did what we love. And we had a blast!
Regardless of what the weather Gods have in store for us, we're prepped and ready to continue working hard and fine-tuning our bodies as we draw nearer and nearer to performance time. And now, more than ever, we are totally psyched up for the season ahead!
--Coach Kara
(A belated photo of Brandon and Julien post-Boca-double-pole-TT)
Wednesday, October 5, 2011
Putting Ourselves to the Test
Last week, three ASC athletes -- Julien B., Brandon H. and Bri P. -- met up with athletes from the Sugar Bowl Academy Nordic team for a double-pole time trial at Boca Reservoir.
The Boca DP time trial is one we try to do at least a few times a year to gauge or progress throughout our summer/fall training seasons. It is a fairly short but tough course, so the athletes must push themselves to the limit in order to make it up the long hill without kicking, and turn in a fast time. This time trial tests our specific strength, speed, efficiency and strength endurance, as well as our mental toughness.
In this case, each of the ASC athletes were attempting this time trial for their first time last week, so they did not have prior times to compare their performances to, but will now have a base for doing so. Nonetheless, I was really pleased with the athletes' performances in their first effort up the tough hill, alongside many veterans of the test. Additionally, several SBA athletes turned in personal best times, showing that the region as a whole is on the rise, and a great season of skiing lies ahead for all our athletes!
Results are as follows:
Men
Women
Cassidy Cichowicz: 9:32
Katrin Larusson: 10:03
Bria Riggs: 10:42
Laurel Fiddler: 11:15
Joelle Romo: 12:39
Danielle Nivinski: 13:13
Savannah Blide 13:42
Camille Hartley: 14:09
Kelly Habibi: 16:01
Bri Parker (ASC): 18.57
--Coach Kara
The Boca DP time trial is one we try to do at least a few times a year to gauge or progress throughout our summer/fall training seasons. It is a fairly short but tough course, so the athletes must push themselves to the limit in order to make it up the long hill without kicking, and turn in a fast time. This time trial tests our specific strength, speed, efficiency and strength endurance, as well as our mental toughness.
In this case, each of the ASC athletes were attempting this time trial for their first time last week, so they did not have prior times to compare their performances to, but will now have a base for doing so. Nonetheless, I was really pleased with the athletes' performances in their first effort up the tough hill, alongside many veterans of the test. Additionally, several SBA athletes turned in personal best times, showing that the region as a whole is on the rise, and a great season of skiing lies ahead for all our athletes!
Results are as follows:
Men
Alec Wiltz: 7:59
Joe Piercy: 9:28
Sam Zabell: 9:36
Peter Carroll: 10:09
Ambrose Tuscano: 10:20
Julien Bordes (ASC): 10:23
Brandon Herhusky (ASC): 10:56
Women
Cassidy Cichowicz: 9:32
Katrin Larusson: 10:03
Bria Riggs: 10:42
Laurel Fiddler: 11:15
Joelle Romo: 12:39
Danielle Nivinski: 13:13
Savannah Blide 13:42
Camille Hartley: 14:09
Kelly Habibi: 16:01
Bri Parker (ASC): 18.57
--Coach Kara
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