Monday, September 19

Training Programs

*Print off two copies of our 2012-2013 Calendar of Events = one for you and one for me
*Mark a rank order number from #1 to #4 beside the events for yourself to achieve your goals: #1 = MOST important priority events for my season can pick two or three including running; #2 = very important events I NEED to do; #3 = important events I WANT to do; #4 = EXTRA events I might do if it fits into my schedule
*Take one hour to design your own personal training program broken up at different times of the day = 30 minutes first draft; 15 minutes second draft; 15 minutes third draft = an important exercise for you to learn how to coach yourself. Do it yourself! Only use your own thoughts based on your own experience as an athlete. Don't ask other athletes. Don't waste time looking up any coaching resources. Don't look at a training plan you may already have. Use an old paper calendar or draw a seven month September to March calendar on scrap paper. Write out your training plan by hand, so we can discuss it together and write notes on it. We will making changes to it every week all year, so don't worry about specific details. I will give you ONE word of advice = start by writing in the dates of your races and then plan your training program backwards from those dates. Keep it short and simple. Use point form abbreviated short words or symbols like: hrs = hours; min = minutes; sec = seconds; int = intervals; Z = zone; work/rest; str = strength; invent your own symbols that work for you; example below:
Mon Nov 19: rest day 
Tue Nov 20: 90 min combos 8 int 2minZ3/2minZ1
Wed Nov 21: 45min AM str /// 90 min PM ski Z1 
Thu Nov 22: 90min combos 12 int 10secZ4/110secZ1
Fri Nov 23: 45 min race prep
Sat Nov 24: 90min race
Sun Nov 25: 90min race
Week = 7.5hrs

Tuesday, June 7

Waxing Kits

Vikings Team shopping list of the most important waxing stuff for skiers:

"Lester's Best-Bang-for-your-Buck" Basic Wax Kit: for new beginner youth & adult recreational skiers, and, Jackrabbits and Track Attackers. The tools will last for your lifetime as a skier. The kick waxes will last you about 5-8 years. The glide waxes will last you about 3-5 years. Buy an old used tool box to put all of your waxing stuff, and, print your first name or initials on all of your stuff with a permanent felt marker.
Basic Tools: Waxing Iron Swix Style T 75 = about $50 (or you can use the waxing irons at our ski club), glide wax scraper to scrape and remove glide a thick one you can't bend = about $5, pencil scraper to clean the groove in the middle of the ski = about $3, synthetic cork to apply and smooth kick wax = about $5, small bottle of kick wax remover = about $15, 100 grit sandpaper...3 sheets = about $2.
Six Swix Kick Waxes and Klister: V20Green, V30Blue, V40Blue Extra, V50Violet, V60Red/Silver, each kick wax costs about $8, K22N Universal Klister = $10.
Four Swix Glide Waxes: CH4Green, CH6Blue, CH7Violet = each small glide wax package costs about $30.

"Lester's Big-Bang-for-your-Buck"Athlete Wax Kit: for competitive athletes to prepare skis for training and to prepare skis with base waxes for competition:
Waxing Tools: waxing bench, ski holder vice, waxing iron Swix Style T 74, thick glide wax scrapers, groove scraper, glide wax square steel brush Swix T0179B, sandpaper 80 grit and 100 grit, kick wax corks, heat gun for base wax and klister, klister brush, cloth blue shop cloth towel, wax remover.
Six Training Swix Kick Waxes = V20Green (can used a a binder),V30Blue, V40Blue Extra, V50Violet, V60Red/Silver, K22N Universl Klister.
Five Competition Swix Kick Waxes: Base Binder Green, VR40Blue, VR50Violet, VR60Silver, VR70Red.
Four Training Swix Glide Waxes: CH4Green, CH6Blue, CH7Violet, CH8Red.
Four Competition Swix Glide Waxes: LF4Green, LF6Blue, LF7Violet, LF8Red.