Duluth XC Ski Club

2013 DXC Summer Juniors Training Weeks 1-4

Craig Hertz — Sun, 09 Jun 2013 23:46:44 +0000

Weeks 1-4 training are up.

For Monday, remember to wear shoes/clothing for running, bounding, and strength work. Layers are a good idea for the morning. Some way to hydrate during practice is a must too.

Our first day of rollerskiing will be this Thursday. Things to bring Thursday are:

A pair of skate-length poles, with rollerski ferrules attached (Stop by Continental or Ski Hut for help with this). Ferrules are extra hard tips meant for use on pavement, and will last the whole summer (aside from a tip breaking, which happens sometimes…).
Bicycle/work gloves are optional, but always a good idea for preventing blisters.
HELMETS ARE A MUST (no helmet = no rollerski)
Your boots for skate skiing.
Always bring running shoes even if it is a rollerski practice (we may have weather that doesn’t allow for rollerskiing and will run instead).
A neon shirt is also good to wear if you don’t want to borrow one of the awesome, mesh neon bibs.
And as always, a good way to stay hydrated, especially while skiing, is a good choice.

Week 1:

Monday (6/10): Chester Bowl (Meet @ Playground)

Intro, 20-30 min. warmup run, bounding circuit (15-20 bounds), Chester hill circuit (1.5 – 2 x 4 hills), general/specific strength

Tuesday (6/11): Hartley Nature Center (Bring hiking poles)

Bungee strength, 45-60 min. pole run on singletrack, 6-10 x 20 sec. L5 pickups at end of run

Wednesday (6/12): Zoo/Fairmont Park (72nd W)

45-60 min. trail run on Superior Hiking Trail, General/Specific Strength/Balance Drills

Thursday (6/13): Lakewood School (Strand Rd.)

Intro to rollerskiing for beginners, Skate agility course for experienced rollerskiers, 50-70 min. skate @ L1 for experienced w/ 4-6 x 20 sec. L5 fartleks

Friday (6/14): On your own

30 min. run OR 45 min. rollerski OR 60 min. bike @L1

Saturday (6/15): On your own

40-60 min. run OR 1-1.5 hour rollerski @L1

Sunday (6/16): On your own

REST OR 30 min. run OR 60 min. bike @ L1

Week 2:

Monday (6/17): Bagley (On St. Marie Street, UMD campus. Meet at Pond)

20-30 min. warmup run
Bounding (10-15 bounds)
6-10 ski walk/hill stride up Rock Hill @ L3

Tuesday (6/18): Stebner Rd. – Just north of airport, off of Martin Rd. Park on shoulder of Stebner Rd. on hill just past cement traffic island. (https://maps.google.com/maps/ms?msid=209491757033705587551.0004df32108c31137f744&msa=0&ll=46.865502,-92.179499&spn=0.017048,0.038581&source=gplus-ogsb)

Skate/Classic rollerski: 45-60 min. @ L1 w/ 20 min. double pole
Rollerski strength (no pole skate w/ V2 motion, no pole partner pulls, DP, SS, DP crunch

Wednesday (6/19): Chester Bowl (meet @ playground)

Pole run – 50-70 minutes, L1 on flats and downhills, L3 on uphills
General Strength

Thursday (6/20): Zoo (meet @ playground, off of 71st Ave. W)

Warmup run
Spirit Mtn. TT (start at Zoo, across lower Spirit Mtn. road to quad lift, climb to very top
Cooldown back to Zoo

Friday (6/21): On your own

35 min. run OR 50 min. rollerski OR 70 min. bike @L1

Saturday (6/22): On your own

45-65 min. run OR 1.25-1.75 hour rollerski @L1

Sunday (6/23): On your own

REST or 30 minute run or 65 min. bike

Week 3:

Monday (6/24):

Tuesday (6/25):

Wednesday (6/26):

Thursday (6/27):

Friday (6/28):

Saturday (6/29):

Sunday (6/30):

Week 4:

Monday (7/1):

Tuesday (7/2):

Wednesday (7/3):

Thursday (7/4):

Friday (7/5):

Saturday (7/6):

Sunday (7/7):

Week 5:

Monday (7/8):

Tuesday (7/9):

Wednesday (7/10):

Thursday (7/11):

Friday (7/12):

Saturday (7/13):

Sunday (7/14):

Week 6:

Monday (7/15):

Tuesday (7/16):

Wednesday (7/17):

Thursday (7/18):

Friday (7/19):

Saturday (7/20):

Sunday (7/21):

Week 7:

Monday (7/22):

Tuesday (7/23):

Wednesday (7/24):

Thursday (7/25):

Friday (7/26):

Saturday (7/27):

Sunday (7/28):

Week 8:

Monday (7/29):

Tuesday (7/30):

Wednesday (7/31):

Thursday (8/1):

Friday (8/2):

Saturday (8/3):

Sunday (8/4):

Week 9:

Monday (8/5):

Tuesday (8/6):

Wednesday (8/7):

Thursday (8/8):

Friday (8/9):

Saturday (8/10):

Sunday (8/11):

Welcome to DXC Summer Juniors Training for 2013!

Craig Hertz — Sat, 08 Jun 2013 14:04:50 +0000

Thanks to all those who made it out to our info meeting on Thursday, and for those that couldn’t, no worries! Here’s the scoop on the plan for this summer. The DXC Summer Juniors Program exists for those 7-12th grade skiers who want to improve on their nordic skiing race performance for the upcoming winter as well as creating a lifelong love of the sport. We will be rollerskiing, trail running, bounding, uphill ski walking, pole running, and ski specific and general strength with an emphasis on using ski-specific muscles and increasing balance which will create better efficiency on skis come winter time.

Summer training is very important for setting yourself up for the best possible winter you can have on skis! The overall emphasis for summer training will be to increase endurance, ski-specific strength, and agility, so that when you get to the winter season, you will be ready for shorter, more intense races (and the intervals that come with them)!

We have an AM session and a PM session. You should only attend either the AM or the PM in one day. Having both an AM and PM session allows for the convenience to switch between the two based on when the athlete is available to get a workout in. So if you normally come to the AM sessions, but have a commitment that morning, just show up at the PM session! The two sessions will have the same identical workout, and neither will be more advanced or easier than the other.

Within each practice, there will be a variety of levels of athletes, ranging from 1st year skiers on up to all-state skiers! The groups will be separated out both naturally and based on coach’s discretion. No athlete will be under worked or over worked! This can be a tough task as coaches sometimes, especially as some athletes run faster than some, but may be slower on rollerskis. We as coaches have lots of experiences personally and with other athletes and will make sure everyone is working out at their proper pace. Communication is also very important! If you feel like something is too much or too little, please talk with us! We want to see you be your fastest in the winter!

Our first practice will be this Monday at Chester Bowl at 7am for the morning session, and 5pm for the afternoon session. Meet at the playground. For this Monday, bring proper attire for trail running and bounding. Some way to hydrate during the workout is also crucial, as some workouts will last upwards of 2+ hours. Some easy calories (think gatorade, etc.) might also be beneficial. If the athletes have any bags or jackets they need locked up, either myself or one of the other coaches will have their vehicle on hand to lock up any valuables.

I will get the training for weeks 1-4 posted on duluthxc.com by this afternoon.

Any other questions, feel free to let me know!

Craig

651-226-2844

skirunbikelive@gmail.com

Parks & Rec Invites Skiers to Public Planning Meeting

Administrator — Mon, 03 Jun 2013 12:56:03 +0000

People interested in the future of cross country skiing in Duluth are encouraged to take part in the Parks and Recreation’s Cross Country Skiing planning meeting at 6pm on Tuesday, June 4th at the Hartley Nature Center located at 3001 Woodland Avenue. This initial meeting will seek input from users of all the Duluth ski trails as to changes and or additions that could be made to enhance the ski experience. If you cannot attend the meeting but would like to provide input, please contact ski trail planning coordinator Gary Larson at glhome64@gmail.com.

Summer Juniors Informational Meeting

Tony Shoberg — Fri, 31 May 2013 19:11:20 +0000

Still on the fence about joining DXC’s Summer Juniors program? It’s not too late to sign up! Join us for an informational meeting at 7:15 PM on June 6th at the Ordean Middle School Cafeteria. Here you will have an opportunity to ask any questions you may have about the program and to meet the coaches. Park in the lot just off of Hawthorne Road and enter through the back doors.

Hartley Trail Work Saturday 12-3pm: Volunteers Needed!

Anne Flueckiger — Tue, 28 May 2013 22:00:58 +0000

Help celebrate National Trails Day by participating in a ski trail work project at Hartley on Saturday! Meet at noon at the end of Fairmont Avenue, just off Woodland Avenue and help brush out and move fill material on the ski trails. For more info, contact John Ipsen (218) 724-5453. No experience needed, all are welcome to lend a hand. Thank you!

Public Meeting re: Chester Park Planning

Administrator — Mon, 27 May 2013 17:49:12 +0000

The public is invited to attend the Chester Park Mini Master Plan community meeting on Wednesday, May 29th at 6:00 PM at the Washington Community Recreation Center (Room 106) located at 310 North 1^st Avenue West. Chester Park planning began during the spring of 2012, and last summer’s flood delayed the process. Click here to download drawings of several options for the pond and stream.

For more information, contact Amy Norris, Public Information Coordinator at (218) 730-4312.

Ski Trail Work – National Trails Day – June 1

Tony Shoberg — Thu, 23 May 2013 13:54:35 +0000

We are planning a volunteer trail event day on the Hartley ski trail for National Trails Day on June 1. Most likely we will be moving fill and raking it smooth to improve the surface of the trail primarily in areas closer to the Nature Center. The object will be to create a surface that can be groomed more easily when snowfalls are light. Depending on volunteer interest there will be a 9-noon and a 1-4 shift. Let us know if you would like to help and what shift(s) you would like to work. You can e-mail your response to info@duluthxc.com. Of note, all sorts of trails groups around town will be doing projects that day and there are plans afoot at the Parks and Recreation Department to host a community-wide cookout in the early evening.

Free Taste of Nordic Walking at the Duluth YMCA

Tony Shoberg — Sun, 19 May 2013 12:28:12 +0000

Friday, June 14, 10 a.m. to noon. Free Taste of Nordic Walking at the Duluth YMCA, 302 W. 1st St., Duluth, Minnesota.

This is put on by the Great Lakes Nordic Walkers, and they will have demo poles available. More information is available on their website: http://greatlakesnordicwalkers.com/

DXC Board Minutes 2013-04-01

Bonnie Williams — Fri, 17 May 2013 11:51:30 +0000

DXC Board Minutes 2013-04-01

DXC Board Minutes 2013-02-11

Bonnie Williams — Fri, 17 May 2013 11:49:43 +0000

DXC Board Minutes 2013-02-11