From the Coaches

I ran across this while doing some youtubing, and found some great stuff for what the TR1 gang has been working on.  The two themes we’ve been working on the past week or so have been gear changing and double poling.  41:50 – 43:18 is the second half of a Men’s classic sprint.  The start of that window has some non-sprinting double poling, followed by a classic series of gear changes, then a double poling sprint with some slow motion thrown in.  When you get a side view watch their hips and torsos, front view watch their hands both while poling and while recovering.  There’s a great Women’s heat that had the same elements starting at 1:05:00.

http://www.youtube.com/watch?v=xaBo3A6B6xs

This video is mostly dryland, but some great technique as well.  It is an absolute must watch for all athletes, or anybody who watched the Rocky movie that was in the Soviet Union.

http://www.youtube.com/watch?v=uxeqFIwo7Nc&feature=c4-overview&list=UUkEAJRqANlrdoHnAbEdsUhA

Adam, can we buy one of those?

Event	Rossland NorAm Dec 15th; Skate Sprint and Skate Distance Mass Start for Kootney CUP
Race Notice	HERE          Excel Version of Plan HERERossland NorAm + Kootney Cup 2013
Glide Wax your skis with:	Toko Red or Swix LF7
Athlete Meetings	8:30 pm Friday and 13:00 Saturday afternoon for Kootney Cupers
Distance/Course	500m	1 km	1.4 km	2.5km	2×2.5km	2×2.5km	1.6km	1.4 km
CATEGORY	ATOM	PEE WEE	BANTAM	MIDGET	JUVENILE	Jr. B Girl	O Men	Women	Time Needed
QUALIFYING Start Times	10:00	10:00	14:15	14:30	14:30	14:30	9:00	9:00
Start Warmup	9:15	9:15	13:30	13:45	13:45	13:45	8:15	8:15	0:45
Test Skis At	9:00	9:00	13:15	13:30	13:30	13:30	8:00	8:00	1:00
Be at Race and pick up bib	8:45	8:45	13:00	13:15	13:15	13:15	7:45	7:45	1:15
Skis to Wax tent	8:30	8:30	12:45	13:00	13:00	13:00	7:30	7:30	1:30
Depart Hotel	8:00	8:00	12:15	12:30	12:30	12:30	7:00	7:00	0:30
	ATOM	PEE WEE	BANTAM	MIDGET	JUVENILE	Jr. B Girl	O Men	Women
HEAT START TIMES							11:30	11:30
Start Warmup							10:45	10:45	0:45
Test Skis At							10:30	10:30	1:00
Testing Kick (Radio)
Arrive at
Testing Glide	Scott
Arrive at	7:15
Wax Bench Staff
1 Adjustments  FP	Adam
2 Wax Coordinator (Radio) FP	Scott
3 Bench	Tim Mayer
4 Final Prep	James Williams
5 Bench
6
7 Bench
8 Bench (Stadium Wax)
Bib Pickup	Jill	8am
Athlete responsible to check bib number matches start list
Athlete/Parent Coordinator	Jill	Athlete Greater		Cheering Coordinator
Warm Up Crew/Pepp Talk
1	Adam	Midget
2	Alistair	Bantam
3	Tim Mayer	PW
Splits
1st with Radio	NA
2nd Radio Back	NA
Technique Video Camera
Feeds?	NA
Wax Staff Lunches
Clean Up Crew
Warm Up
Start	Start	0:00	9:00	10:00	11:30	2:15	2:30
Get to Start	0:10	0:10	8:50	9:50	11:20	2:05	2:20
Easy	0:03	0:13	8:47	9:47	11:17	2:02	2:17
Race Pace not Sprint	0:02	0:15	8:45	9:45	11:15	2:00	2:15
Easy	0:02	0:17	8:43	9:43	11:13	1:58	2:13
Race Pace not Sprint	0:02	0:19	8:41	9:41	11:11	1:56	2:11
Easy	0:02	0:21	8:39	9:39	11:09	1:54	2:09
Tempo, AnT or Level 3	0:03	0:24	8:36	9:36	11:06	1:51	2:06
Easy	0:15	0:39	8:21	9:21	10:51	1:36	1:51
Event	December 15th NorAm Rossland Classic Individual Start
Race Notice
Glide Wax your skis with:	Toko Red or LF7
Athlete Meetings	Saturday at 8:30 pm
	.8km	1.4km	2	3.75 km	5km	5km	3x5km	2x5km
CATEGORY	ATOM	PEE WEE	BANTAM	MIDGET	JUVENILE	Jr. Girl	O Men	Women	Time Needed
Start Times	12:15	12:15	12:15	12:15	12:15	12:15	10:00	9:00
Start Warmup	11:30	11:30	11:30	11:30	11:30	11:30	9:15	8:15	0:45
Test Skis At	11:15	11:15	11:15	11:15	11:15	11:15	9:00	8:00	1:00
Be at Race and pick up bib	11:00	11:00	11:00	11:00	11:00	11:00	8:45	7:45	1:15
Skis to Wax tent	10:45	10:45	10:45	10:45	10:45	10:45	8:30	7:30	1:30
Depart Hotel	10:15	10:15	10:15	10:15	10:15	10:15	8:00	7:00	2:00
Testing Kick (Radio)	Adam
Arrive at	7:00
Testing Glide	Scott
Arrive at	7:00
Wax Bench Staff
1 Adjustments (HILL?)	Adam
2 Wax Coordinator (Radio)	Scott
3	James	10:30
4	Tim Mayer
Bib Pickup	Jill	8:30
Athlete responsible to check bib number matches start list
Athlete/Parent Coordinator	Wendy
Warm Up Crew/Pepp Talk
1	Adam	Midget
2	Alistair	Bantam
3	Deepa	PW
Splits
1st with Radio	Mark
2nd Radio Back Split	Adam
Feeds for 15km Race	TOM