Maine Coast Nordic

2011-09-29T05:38:00.000-07:00

The MCN Board of Directors has decided that it is not possible to have a Maine Coast Nordic fall or winter program in 2011. Many factors played into this difficult decision.

Maine Coast Nordic is a community based ski program which is made possible exclusively through the support of participating families. 100% of the program funding comes from the fees paid by participating families. Any young athlete enthusiastic about Nordic skiing was welcome to participate and we take great pride in having seen some of the best skiers in the State training with and mentoring some of the younger skiers new to racing and dry land training. The program’s many great coaches over the years have helped train Maine State champions, High School & College All-Americans, dozens of other athletes that have gone on to ski in College and a College National Champion. That said; the program’s greatest achievement has been bringing groups of like minded young athletes together to help make training fun (or more tolerable for some), build camaraderie and a lifelong love of a truly great sport.

The Southern Maine Nordic community is small. For the program to work we need athletes and families that are committed to helping to keep the program running. Unfortunately we have seen too many past participants gravitate towards competing programs and activities and too few new participants and families embrace the program. In the end the program has become financially unsustainable.

The Maine Coast Nordic founders developed and built an incredible program that lasted for a decade. We appreciate the support of all of the families that have helped the program thrive over that period of time. Maine Coast Nordic will continue to exist in a dormant stage for the time being and could be resurrected if there is ever a desire to do so.

We wholeheartedly believe that organized group training is more fun and effective than individuals trying to train on their own. We encourage athletes to seek out group training opportunities, pass on your dedication to the sport onto younger skiers and, most importantly, help others develop a lifelong love of the sport.

The few families that have paid their fall 2011 tuition will be fully reimbursed over the next couple of weeks.

Thanks, the MCN Board of Directors

2011-09-27T06:41:00.000-07:00

Wed. 9/28/11 3:30 - 5 PM Twin Brooks

45 minute trail run, 5x skate bounding, uphill, 20 minutes core workout.

2011-09-20T03:13:00.000-07:00

Wednesday 9/21/11     3-5 PM

   We will meet at Rt. 100 and Long Hill Rd. (between West Cumberland and Gray)
SK technique roller ski w/ focus on hilltop transitions and accelerating downhill.
   We will also do downhill intervals (low level) as part of the week's speed development.

Saturday 9/24/11   9-11 AM

   Please note the change in weekend days!! I am racing in the Vermont 50 MTB race on Sunday.
Highland Rd. in Freeport will be the meeting point (intersection with Running Hill Rd.)
We will CL ski over distance on the 10km loop, and will shoot for 20km total.
   Our strength work will be done on skis. Please bring high visibility clothing, and lots of water/fuel.

Sunday , 9/18

2011-09-16T13:32:00.000-07:00

This Sunday we will meet at Pineland. 10-12 AM. We will CL roller ski for 1.5 hrs. Focus will be on double pole / kick double pole, with mixed L3 intervals on Penny Rd. Following the ski, we will get back into circuit training with 45-50 minutes of ski specific core work. sharpen those ferrules!
Good luck to all MCN 12 hour mtn bike racers at Bradbury, and all road /trail running competitors.

Time Trial

2011-09-16T13:26:00.000-07:00

Hi skiers; a nice blast of cold air to close the week. Here are results from Wednesday's TT.

Bruce Hill / Range Rd. 5Km, Skate, 9/14/11
Conditions: 81 deg., partly cloudy, roads dry, light breeze

Tara Humphries 18:05 (current girl's record)   Sharks
Chester Jacobs 15:19                                       Sharks
Jake Inger 17:42                                      One Way
Jack Elder    15:07 (new course record)     Sharks
Jake Susla           DNF

   Great job by all. We will continue to work on this course. Sub 15 minute times are a definite possibility!

2011-09-12T16:43:00.001-07:00

Hi all; after training on the Eyes for the Pies 10km course on Sunday, we will continue Wed. With a 5km skate TT on the Bruce Hill Loop.Those not wanting to TT can work on uphill technique on the course. Some skiers will try to best their previous time, while others will be looking to challenge Ian Moore's current course record! 9/14/11. 3-5 PM. Meet at Mabel I. Wilson School parking lot, just East of Rt. 9, Cumberland If we have time, we will also do core work after the ski.

Fall MCN Program Information

2011-09-08T08:26:00.000-07:00

Now that school has started we have begun the MCN fall session. The fall program is split up into two sessions (early/late fall). The early fall session starts as of this week and runs until October 16. The late fall session starts October 17 and runs until high school ski practices start up.

Early fall includes two practices a week (Wednesday and Sunday). A focus will be on ski specific technique, speed/intensity development, and strength.

Late fall includes a return of four practices a week and will have a similar focus with increased intensity as we get closer to the competition season.

Costs:

Late fall only (Oct. 17- until winter sports begin) - $200 for summer program participants, $320 for all others.
Early fall only (Sept. 7- Oct. 16)- $75
FULL Fall (Sept. 7- until winter sports begin)- $250 for summer program participants, $370 for all others.

If you have any questions contact Coach Yeo, mikeyeo42@gmail.com.

This Sunday (9/11) we will meet at Pineland for a combo over-distance workout. The plan is to meet at 9 AM, run or bike the trails at Pineland (whichever you prefer) for 1 hour, classic roll for 1 hour, and wrap up with 20 minutes of strength. We should be done by 11:30AM.

Early fall training

2011-09-06T11:58:00.000-07:00

With many of you focused on fall sports for the time being, we will have a reduced practice schedule for the early fall (Wednesday and Sunday). Most of these practices will be roller ski and strength specific to give you some ski specific training to supplement your running intensive fall sport schedules.

Tomorrow, we will meet at Maine Coffee Roasters in Yarmouth for a skate roll from 3-5PM. Please wear reflective shirts!

More info to come on the early fall schedule, fall schedule, and program costs.
Hope the first day(s) of school has been kind to you all.

2011-08-31T17:39:00.000-07:00

Thursday's practice will be held at Pineland. Meet at the visitor's center. Practice will run from 5:30 to about 7PM. Skate roll w/ sprints!

Cancellations, Updates, and More!

2011-08-27T11:49:00.000-07:00

Hi Team,

Due to Tropical Storm/Hurricaine Irene we are NOT going to hold practice tomorrow. You never know how hard these storms are going to hit and we are going to air on the side of caution with this one. Take advantage of a day off... put your legs up, finish your summer reading, and watch the wind and rain from the comfort of your couch.

The storm looks like it will blow through quickly... so here's next week's schedule:

Tuesday, 8/30- 8-10AM, Bike 'N Bound. Meet at Yarmouth High School Parking lot at 8AM. For those of you with road bikes... easy spin to Bradbury (throw poles, shoes, etc. in the van), then bounding workout, spin back to Yarmouth. For those of you who don't want to ride up we will have the van driving there.

Race: 2 hour total workout. 5x5minutes bounding.
Devo: 1.5 total. 3x5 min bounding.

Wednesday, 8/31- 9-11AM- Meet on rte. 88 by the Pine Grove School (just as you enter 88 from Rte. 1N, you go up the hill and there is a wooded park on the left across from the big stone church. We will meet there.).
Classic Roll ski with focus on even kicking/driving ski forward during kick double pole, 20-30 minutes of double pole following a partner or in a paceline.

Race- 1:45 L1 classic ski w/ 30 minute of double pole.
Devo- 1:20 L1 w/ 20 minute double pole.

Thursday, 9/1- 5:30-7PM. Thursday night sprints! Head to head skate sprints (250m) to focus on speed development, building speed, and starts. 1 hour skate ski w/ sprints for both groups. 30 hour of core/strength to follow.

Friday/Sat/Sunday- Enjoy the Labor Day weekend with your family. Relax, stay active, look at what you have done for training this summer, evaluate your fitness level and how you feel... learn to listen to your body!

Stay safe tomorrow!

Sunday Practice Update

2011-08-26T06:32:00.000-07:00

Hi All,

This Sunday's practice has been changed from a hike to a roll ski/ run combo. Many of you have been running a lot for preseason sports, so we'll have the roller ski option to get you back on the skis. The plan is to meet at Pineland Visitor's Center at 10AM and skate roller ski Penny Rd. for about 1 hour. At 11AM we will lace up the running shoes and cruise the trails. Focus will be v2-alternate and switching sides to keep power consistent when poling on your left and right sides.

The forecast isn't looking so hot for Sunday... so we will have to keep an eye on that. If Irene decides to make an appearance then we will have to adjust.

More info to come about next week's practice schedule (last week of the summer session!).

TT Results from last week

2011-08-24T12:02:00.000-07:00

Here are the results from last Thursday's TT on Bruce Hill Rd.

Bruce Hill Rd. Skate TT 5k (2x2.5k loop).

Carter Hall- 16:19 (Ski Skett Shark Roller Skis)
Sam Pratico- 18:03 (Sharks)
Jake Inger- 17:21 (one way)
Ian Moore- 15:33 (Marwe)

Remember, roller ski speeds vary. Time trials are great when looking at your own personal time and
how it compares to previous efforts... note how you felt, what your training consisted of leading up to the TT, and how you can improve next time.

Next week's practice schedule...

2011-08-20T06:18:00.000-07:00

Hey Team!

Here is the practice schedule for tomorrow (Sunday, 8/21) and next week.
Enjoy the weekend!

Sunday, 8/21- Meet at Twinbrooks. 6-7:30PM.
Both groups: Trail run 1-1:15. Sunday night lights speedball game.

Monday, 8/22- OFF

Tuesday, 8/23- MCN beach day! Meet at Crescent Beach in Cape Elizabeth. 9-11AM.
Please try and carpool. Let Mike or I know if you need a ride.
Both groups- 1 hour run w/ relays, beach core, soccer.

Wednesday, 8/24- Meet at the corner of Long Hill Rd. and rte. 100. 8-10AM.
Race- 1:40 skate roll w/ 3-4x 5min threshold.
Devo- 1:20 skate roll w/2x 4 threshold.

Thursday, 8/25- Meet at Pioneer Cemetary (?) Yarmouth @ corner of 88 and Princes point. 5:30-7PM.
Race- 1:15 hour classic roll w/ double pole drills.
Devo- 1 hour classic roll.
Post workout swim.

Sunday, 8/26- Hike, tba.

2011-08-17T17:54:00.000-07:00

Thursday (8/18) Practice Update!

We will meet at Mabel Wilson School Parking lot off of Tuttle Rd. in Cumberland
for tomorrow's practice. We will start at 5:30PM and wrap up around 7:30PM.

Practice Schedule- Week of 8/15

2011-08-14T14:38:00.000-07:00

Hi All,

Sorry this is late getting to you. I've been up in a place without internet all weekend!
Here is the practice schedule for the upcoming week. Some of the locations could change, but we will keep you all posted.

Monday, 8/15- OFF or active recovery

Tuesday, 8/16- Meet at Falmouth Community Park. 8-10AM.
Race- 1-1:15 Trail run, w/ skate bounds/spenst. Core routinue.
Devo- :45-1 hour run, skate bounds/spenst and core.

Wednesday, 8/17- Meet at Highland Rd in Freeport (in between Flying Point and Pleasant Hill). 8-10AM.
Race- 1:30-1:45 Classic roll w/ ladders (90 sec/75/60/30 x 3).
Devo- 1:30 Classic roll w/ ladders (90/75/60/30 x 1).

Cool down soak in the Little River!

Thursday, 8/18- Meet at Bruce Hill Rd, Cumberland. 5:30-7:30PM.
Both groups- 5K Skate TT. Establish benchmark TT to be used throughout the season to gauge individual fitness. Ultimate fighter core workout after.

Friday, 8/19- On your own. Do some sort of easy distance about 1 hour to 1.5.
Saturday, 8/20- On your own. Distance w/ natural intervals or 4x4 5k race pace.

Sunday, 8/21- TBD

Practice Schedule- Week of 8/8

2011-08-07T10:03:00.000-07:00

Hi All,

Here is the practice schedule for the week:

Monday, 8/8- OFF

Tuesday, 8/9- 8-10AM, meet at Blackstrap Community Forest. Parking is off of Hurricane Rd. Here is a map, http://www.town.falmouth.me.us/pages/falmouthme_parks/trailmaps/BlackstrapHillCommunityForest

Race group- 1.5 hour trail run w/ poles, bounding/ski walking intervals.
Devo- 1:20 hour trail run w/ poles, bounding/ski walking.

Wednesday, 8/10- 8-10AM, Meet at Mabel Wilson School parking lot on Tuttle Rd. in Cumberland.

Race- 1:40 hour, L1 skate roll w/ uphill to downhill transition work (video).
Devo- 1:30 hour, skate roll w/ transition work.

Thursday, 8/11- 5-7PM, Meet at Pineland Farms Market.

Classic Roll, with double pole strength and technique (45 minutes), circuit/core strength (45 min), finished with a healthy dose of speedball!

Friday-Saturday- on your own. Saturday is the ME Team training day at Pineland. IF you are interested email Will Sweetser, will@mainewsc.org, even if you didn't make the ME team last winter you might be able to participate in the clinic.

Sunday, 8/14- Evening road bike ride, 6-7:30PM, Meet at Falmouth High School. We will do a 25 mile loop or so.

Sunday, 8/7 Practice

2011-08-05T09:41:00.000-07:00

Hi Team-

Sorry this information is late getting out to you all. Practice this Sunday (8/7) will be a classic roll, run, and swim combo!
We will meet at the Falmouth Town Landing Parking Lot on rte. 88 (right across from the store). Try to be there by 8:45AM as we will start skiing by 9AM. The workout will consist of a roll down 88 to Mackworth Island, where we will lace up the running shoes and do a lap or two on the trails, followed by a dip and an easy roll back up 88. Total time will be about 2 hours. We should be done by 11:15 or so.

Please bring your classic roller ski gear, running sneakers, and a small backpack if
you have one. Next week's schedule is still in getting worked out. We'll post as soon as we have workouts and locations decide.

See you Sunday!

Practice Schedule Week of 8/1

2011-07-29T12:37:00.000-07:00

Hello Maine Coast!

Below is the practice schedule for this coming week (week of August 1).

Monday, August 1- OFF

Tuesday, August 2- Meet at Bradbury State Park. 8:00-10AM.
Hill bounding workout with poles. Core and speedball/soccer.
Race- 1:15 Hour run/bounding. 20 min core, 20 min games.
Devo- 1 hour run with bounding/ski walking. 20 min core, 20 min games.

Wednesday, August 3- Long Hill Rd. 8-10AM. Meet at corner of route 100 and Long Hill Road, North Yarmouth.

Race- 1:45-2 hours, classic roller ski w/ 3x5 min, 30 on/30/off speeds on varying terrain.
Devo- 1:15 hour, classic or skate roll, w/1x5min, 30 on/off.

Thursday, August 4- Meet at Falmouth Community Park. 5:30-7PM
Circuit Strength and speedball.

Sunday, August 7- Hike and roll combo, location TBD.

Training and practice schedule for athletes not going to Fort Kent

2011-07-25T14:31:00.000-07:00

Hi All-

Below is a training plan and practice schedule for those of you who are not going to Fort Kent this week.

Tuesday, July 26- On your own.
Race: 1:30-1:45 distance, level 1 and 2- trail run or classic roller ski. Core strength (do some of the activities we have been working on this summer).
Devo: 1 hour easy distance- roller ski, run, or bike. Core strength (20 minutes).

Wednesday, July 27- Meet @ Falmouth High School, 7:30AM-9:15AM.
Skate roller ski workout lead by Tim Whiton, former Bates Bobcat, Bowdoin College Assistant coach, and incoming assistant at Gould Academy.
Race: 1:30 skate ski w/ 5-6 min threshold intervals on changing terrain.
Devo: 1 hour skate roller ski- Still trying to find another adult to lead a devo practice

Thursday, July 28- Meet @ Twinbrook, 5:30-7PM.
Both groups- Warmup run, strength workout, soccer game. Practice lead by Bjorn Laukli ( no intro needed!).

Friday- on your own.
Race- Distance bike or run, 1:15.
Devo- Off

Saturday- on your own.
Race- 1:20 trail run with poles or classic roller ski w/natural intervals- ski hard or bound up and over each uphill after warming up for 20 min. Cool down an additional 20 minutes.
Sunday- Long, easy distance- Cross train... go for a hike, bike, run, swim...

Have a great week! Stay active and have fun with training!

2011-07-24T17:58:00.000-07:00

MCN Team: Check out the Athlete and Alumni Profile tabs. We would like MCN team members to submit their profiles to be included on the MCN site. Please include any past accomplishments, goals for the year (and beyond) and anything else you would like to add. A picture would be great as well. This is a great way for MCN team members to get to know each other better. Send a note and picture to mpratico@maine.rr.com and we'll get the information uploaded. Thanks!

2011-07-23T06:10:00.000-07:00

UPDATE-
Sunday practice for devo group will be a one hour roller ski. Meet at Falmouth High School at 9AM. We will be done by 10:15AM. Mike Pratico will lead the workout.

Practice- Sunday, July 24

2011-07-22T06:08:00.000-07:00

This Sunday we will meet at Falmouth High School. We will be doing a distance classic roller ski.
Let's meet at 8:45AM so that we can be skiing by 9:00AM. The ski will be around 2 hours, so make sure you bring plenty of water and a snack. Also, throw in a swimsuit if you want to swim after!
We should be done by 11:15AM or so.

We are also working on a schedule for next week for those of you who are not going to Fort Kent. We are hoping to have a few informal practices available and we will at least have a training plan to follow for the week.

Stay cool!

REMINDER

2011-07-18T08:37:00.000-07:00

MCN Team: If you haven't already done so, please submit your completed MCN Registration Form and payment as well as a signed NENSA Liability Waiver Form this week to Mike Yeo or Connor. Thanks!

Training schedule- July 19-31

2011-07-13T13:29:00.000-07:00

Hi Team,

Great week of training so far! This Saturday (July 16) we are running the Clam Festival 5-miler as a team. Today is the last day to sign up online. There should be day of race registration OR you can run without registering if you don't care about getting an official time. We will meet at 7:45AM @ The Royal Bean, at 18 Yarmouth Crosssing (right off the railroad tracks on Main St.).

Here is the training schedule for the week of July 19:

Tuesday, July 19- 8-10AM Meet @ Blackstrap Hill Preserve, Parking off of Hurricane Rd. http://www.town.falmouth.me.us/pages/falmouthme_parks/trailmaps/BlackstrapHillCommunityForest
There is a small parking area right after the bridge on Hurricane. Please try and carpool.

Race Group: 1:30 hour, distance trail run.
Devo Group: 1 hour trail run.

Wednesday, July 20- 8-10AM, Hill climbing festival. Meet @ Corner of Rte. 231 at Cobb's Bridge Rd., at the New Gloucester Village Store. http://www.ngvillagestore.com/NGVS/Home.html. Great post-workout food!

Race: Uphill V1 intervals (hard!). 1.5 hours total. Skate roll.
Devo: V1 uphill skate technique. Skate roll.

Thursday, July 21- 5:30-7PM, meet @ Twinbrooks. Sharpen your pole tips!

Race: 1 hour classic roller ski w/ specific strength.
Devo: Classic roller ski w/ specific strength.

Sunday, July 24- 8:30-10:30AM, meet @ Falmouth High School. Overdistance classic roller ski.

Tuesday, July 26- Leave for Fort Kent @ 8:00AM from Yarmouth Park and Ride.

Sunday, July 31- Return from FK, approximately return to Yarmouth Park and Ride @ 8PM.

Alternate training/practice schedule for those not going to Fort Kent forthcoming.

2011-07-10T17:17:00.000-07:00

Check out the great photos from the Shawnee Peak hike in the Photo Gallery. Thanks James Demer!

Updates!

2011-07-08T14:04:00.001-07:00

Hi Team-

A few bits of information to update you on.

First, a reminder that we will be meeting at Falmouth High School this Sunday @ 8AM to head up to Shawnee Peak for a hike. We will try and carpool up there to minimize vehicles heading up. Also, for those of you looking to do a good workout tomorrow, Hadley and her Dad, Steve, are doing a two hour classic rollerski with double pole work. Email either of them for more info: smoreau64@maine.rr.com.

Next Saturday, July 16 we will be running the Clam Fest 5-miler as a team. For those of you who want a number and an official time you need to register! Registration info can be found here: http://www.active.com/running/yarmouth-me/pats-pizza-clam-festival-classic-2011

It is $20 dollars if you sign up by 7/9! The race begins at 8AM in Yarmouth.

MCN/SMBC Summer Camp- We will be holding a summer camp together with the Southern Maine Biathlon Club this year. The dates for the camp are July 26-31 in Fort Kent, ME. The price for MCN Summer participants is $325 which includes food, lodging, transportation, coaching, and access to world-class training facilities. We will have a camp itinerary written up by next week and will send that out. Please let us know if you will be attending by next Friday, July 15. IF you have any questions feel free to contact Mike or I.

That's it for now! Happy Friday!

Thursday (7/7) practice @ Pratt's Brook Park.

2011-07-06T11:41:00.000-07:00

Tomorrow (Thursday, 7/7) we will meet at Pratt's Brook Park in Yarmouth instead of Royal River Park. The Pratt's Brook parking area is located off of North St. in Yarmouth. A map can be found here:
http://www.yarmouthcommunityservices.org/spaces.html. I will try and park my MWSC van in a visible area. Sorry for the late notice, but the trails are nicer for running at Pratt's Brook.

Practice will run from 5:30-7:00PM as scheduled. Stay hydrated!

Upcoming Practice Schedule

2011-06-30T09:11:00.000-07:00

Team!

Here is the practice schedule for the next TWO weeks. Remember this Sunday, July 3rd we will not have practice due to the 4th of July holiday weekend.

Another reminder... If you haven't sent in your registration form and payment please do so ASAP. If you don't have a registration form, please email me at mainecoastnordic@gmail.com and I can send you the document.

Have a fun Fourth! And good luck to all those heading up to the county next week
for the ME team camp!

Here is the practice schedule for the next TWO weeks:

Tuesday, July 5- 9-11AM
Meet @ Falmouth Community Park (located off of Winn Rd. by the fire station).

Race Group: 1 hour trail run L1, 20 minutes of core strength.
Devo Group: 30 minute trail run, 20 minutes of core. Ultimate/Soccer.

Wednesday, July 6- 8-9:30AM
Meet @ Falmouth High School parking lot.

Race: 1.5 hour skate roller ski w/ 3x5 Threshold (L3). (video work)
Devo: 1 hour skate roller ski on flat terrain.

Thursday, July 7- 5:30-7PM
Meet @ Royal River Park in Yarmouth

Both groups: Trail run w/ poles followed by strength and games.

Friday- Saturday (no practice).
Race group: Fri-1.5 hour of distance workout (bike, run, roll) on your own. Sat- Off or easy distance.

Sunday, July 10- Hike Pleasant Mountain in Bridgton (Shawnee Peak).
Meet at Falmouth High School @8AM. Please let us know if you can make it by Friday so that we
can plan rides. Mike and I have room for 9 kids... but parent volunteers are needed if we have more athletes come. Bring classic length ski poles, swimsuit (we will be going swimming!), water, and a lunch. Back between 3-4PM.

Monday, July 11- OFF- Recovery Week!

Tuesday, July 12- Meet @ Scarborough beach at 8:30AM.
Call Mike, 776-1417 or Connor, 318-7550 if you need a ride. Otherwise try and carpool!

Both groups- beach run, core, games. Done by 10ish.

Wednesday, July 13- 8-10AM
Meet @ Highland Rd. in Freeport (between Pleasant Hill and Flying Point Rd.)
Again please try and carpool.

Race: 1:15-1:30 hour classic roller ski. 2 sets of 5min x 30 sec on/ 30 sec off double pole. (video work)
Devo: 1 hr ski w/double pole work (bring classic roller skis if you have them). Wrap up by 9:30 or so.

Thursday, July 14- 5:30-7PM
Meet @ Pineland Farms.

Both groups: Watch Andy Newell technique video. Warmup and circuit strength.

Friday (no practice)- Off or easy distance bike, run, swim, or roll.

Saturday, July 16- Team run in Yarmouth Clam Fest. 5-miler! Run as a team or go for the win.
More details to come.

Sunday, July 17- OFF or long, easy distance.

Whew! That's what the next two weeks will look like. Any questions? Don't hesitate to ask Mike or I.

Practice schedule- Week of June 27th

2011-06-23T12:32:00.000-07:00

Hey Team,

Great first two practices! Both Mike and I are impressed with everyone's willingness to jump right into the routine of training. I am sure some of you will be a little sore after roller skiing yesterday and doing strength today, so make sure you rest and eat accordingly (lots of protein!).

Below is the practice schedule for next week. Both Devo and Race groups will start practice at the same time, but often do something a little different. This is the general outline of practices to be used for the rest of the summer.

Monday: OFF

Tuesday: 8-10AM, Bradbury Mountain State Park, Pownal.
   Race group: 1-1:20hr run w/poles, bounding/ski walk uphills. 20 min.
   core strength.

   Devo group: run/hike, 20min. core strength and soccer/frisbee.

Wednesday: 8-10AM, Meet at Cumberland Fair Grounds @
   corner of Tuttle Rd. and Bruce Hill Rd.

   Race: 1:30-1:45hr level 1 classic roller ski, work on double pole technique.

   Devo: 1hr roller ski technique work on flat roads. Wrap up by 9:30AM.

Thursday: 5:30-7PM, Meet at Twinbrook. Warmup and strength both groups.

Friday-Sunday: No practice.... Happy 4th of July! Stay active with easy distance (run, roll, bike, swim).

We will usually have practice on Sundays, but we won't on July 3rd due to the holiday weekend.

Remember, for all roller ski workouts bring your helmet and a bright shirt or vest if you have one. For ALL practices bring plenty of water, a snack, and a dry shirt/ warm clothes for afterwards.

Have a nice weekend!

2011-06-21T05:36:00.000-07:00

Hi everyone-

I am pleased to announce that Mike Yeo has been hired to co-coach Maine Coast Nordic with me this summer and take over as head coach in the fall. Mike has a great deal of experience coaching the sport at all levels- from BKL to college and beyond. He not only brings a wealth of knowledge to the program, but an enthusiasm for all things ski related that can only be described as infectious. The MCN board and myself are very excited that he will be coaching, and we hope that you are too!

I would also like to add that Adele Espy- a former MCN athlete and a standout skier- will be helping out during the first month or so of summer practice. With more coaches available we hope to create a fun, safe, and positive learning environment with plenty of individual attention for each athlete.

Remember, practice for the race program is at 7:30 tomorrow morning at Pineland and 2PM at Twinbrook for the development group. Info can be found on the blog. If you have a reflective vest or high-vis shirt, please bring it! Always remember your helmet if we are roller skiing! And make sure to bring water and a post-workout snack (bring a water belt if you have it).

See everyone soon!

Connor

Practice schedule- Week of June 21

2011-06-17T10:49:00.000-07:00

Hi Team,

Next week we will have practice on Wednesday and Thursday only.
Below are the times and locations:

Wednesday, June 22-
7:30-9:30AM- Race group, skate roller ski @ Pineland. Focus will be on safety and reintroduction to roller skiing/ training. 1.5hr easy distance.

2:00-4:00PM- Development group @ Twinbrook. Bring any roller ski equipment that you have, as well as running sneakers and classic length ski poles. One group will do a skate roller ski, the other will do a run w/poles. Wrap up with games.

Thursday, June 23-
7:30-9:30AM- Both groups @ Pineland. Trail running and introduction to strength routine.

There will be no cookout or practice on Friday, June 24. However, we hope to have one the following Tuesday, June 28 @ Twinbrook (6-7:30PM). More to come.

Enjoy the weekend!

First practice!

2011-06-14T18:21:00.001-07:00

Hello All-

I hope that final exams, assignments, and projects are going well (assuming most of you are in the midst of them!). Just wanted to pass along a quick note about next week. We will start MCN practice on Wednesday, June 22 @ 7:30AM at Pineland. Next week's practices are meant to give everyone a chance to ease into training. During these first few practices we will make sure that everyone has appropriate, working gear and address any equipment needs. Next weeks practices are also meant to introduce you to MCN, so if you or someone you know is still unsure about signing up for the summer come on out!

Some of you might be feeling tired and overworked from finals and the last couple of weeks of school- if this is the case, some solid rest will be better for you in terms of having a productive summer of training. The following week, starting Tuesday, June 28, we will begin our normal practice routine for the summer program (as outlined in attached document).

I will send out complete practice information and details for the next two weeks on Thursday night or Friday morning.

Good luck with wrapping up the school year!

Connor

Race your bike at Bradbury State Park!

2011-06-08T04:47:00.000-07:00

Hey Team,

For those looking for a fun, local event, Bradbury State Park is hosting a mountain bike race series
for anyone under 18. The first race is today (6/8) @ 6pm.
Check out:
http://racebradburymtn.blogspot.com/

This is a great way to try out mountain bike racing in a beginner friendly event. I'll be there helping out on most race days and it would be great to see some of you there!

Connor

MCN Summer Schedule!

2011-06-06T07:11:00.000-07:00

Hello Team!

Below is a schedule for the summer program:

Monday- OFF

Tuesday- AM:

7:15-8:00AM- Strength and core- Both groups

8:00-9:30AM - Distance workout -Race group

PM:

4-5PM- Distance workout - Development group

Wednesday- AM:

7:30- 10:00AM - Both groups.

PM:

OFF

Thursday- AM:

OFF

PM:

5:00-6:30PM- Distance and core strength- Both groups

Friday - On your own or off

Saturday- On your own

Sunday- AM:

If roller skiing:

8-10AM Race group

10-11AM Development group

OR all together if run/hike/bike

This practice schedule will change depending on length and type of workout, but overall it will look like what is listed above. We will do some roller skiing, running, ski walking/bounding, hiking and biking this summer... this time of year is great for having fun while training and the key is to mix things up!

The program starts the week of June 21st. Since that is the first week off from school for many of you, we will ease into things a little and have practice Wednesday, Thursday, and Friday (which is the kickoff bbq event). The first few practices will give everyone a chance to see what MCN is all about and also see what group is best for them. We will then start up with the full practices the following week.

I am looking forward to getting started with practices! It will be a fun summer and a great group! A major goal of the summer program is to work on your fitness and technique so that you will ski faster in the winter, but a bigger part of it is having fun and doing things without having to worry about upcoming races, exams, or assignments.

Stay tuned to the blog for more info about the summer camp, etc.

See you soon!

Connor Cushman

Thank you MCN Athletes and Parents!

2011-04-05T06:38:00.001-07:00

Hi Everyone,

What a great winter we had for both snow and results. Many Maine Coast Nordic skiers had personal best achievements in racing, in college acceptances, in personal development, and most importantly, in growing their love for the sport of Nordic Skiing! Just take a look at the school race results and all of the MCN athletes are right up there near the top!

Over the past 2 years our program has continued to grow, and we as an organization (with your feedback) are working to take MCN to the next level. It is our goal to support skiers and we will strive to design the program to benefit the athletes to its fullest potential.

It is hard for me to say this since you have all taught me so much over the past two years, but I want to let you all know that I am no longer going to be the coach for Maine Coast Nordic. After 7 years of coaching I have decided I need to take another step in my personal career and am going to step away from coaching to take a full time job.

It is also important for you all to know that I am not leaving the area, and I want to continue to help find a new coach and create a smooth transition so that the skiers get all the help they need. I will also continue to help the board implement many of the ideas put forth to improve this program.
Please email me if you have any questions and know that I will be sending out dates for the summer camp soon. We are also planning on having a meeting for parents and athletes in May to detail out the 2011 summer program.
Hope you all have a great spring and I will be seeing you all around for sure!

Thanks,
Jordi

Training 3/21/11 - 3/27/11

2011-03-17T12:00:00.000-07:00

Hi Team,

Good luck to the Eastern High School racers this weekend and to anyone that may be heading up to Sugarloaf for the 25 or 50km marathon up there!
After this weekend races are all pretty much wrapped up but that doesn't mean you can't get out and ski for a little longer. Just think about how much you wanted to be on snow back in November and so now that we have it for a little longer get out there and enjoy it. I know Pineland is planning on being open as long as they have snow.
There is no set plan for next week except to get out on your skis, continue to work on your technique and have fun while the snow is still here. If you are getting back into running make sure to take it easy and do shorter easier runs at first so your body can get back that muscle memory before you push it hard running.
Nice job to all of you this season I am really proud of each and every one of you!

Thanks,
Jordi

Training 3/14/11 - 3/20/11

2011-03-10T18:33:00.000-08:00

Hi Team,

First off congrats to former MCN skier Sam Tarling for WINNING the 2011 NCAA Championship 10km Skate Race at Trapps! Second good luck to those racing at J2's this weekend and the Maine state biathlon champs.
Below is the training plan for the week.

3/14 Monday- 3:15 to 4:30PM at Pineland. Meet at the Outdoor Center for a skate ski. This will be our last Monday practice.
3/15 Tuesday- Level 4 intervals. 2 minutes on and 3 minutes off. 2-3 times. Fast and relaxed get good recovery between intervals.
3/16 Wednesday- Easy ski work on technique. 1 hour total.
3/17 Thursday- Easy ski with speed work. 10 seconds on and 50 seconds off. 5-7 times. 30-45 minutes.
3/18 Friday- 5km Race at EHSC in Rumford. If not racing ski for 1:30 at level 1 and 2.
3/19 Saturday- Sprint in the morning and a relay in the afternoon. If not doing EHSC try and do a hard workout or other race.
3/20 Sunday-7.5km race. If not racing you can do a longer fun ski.

Good luck to all in your last races and enjoy the snow and skiing while we have it!

Thanks,
Jordi

Training 3/7/11 - 3/13/11

2011-03-03T09:51:00.000-08:00

Hi Team,

Good luck to the skiers heading to the Eastern High Schools qualifiers this weekend. Just as a reminder next weekend March 11th, 12th and 13th is J2 Championships at Gunstock in NH. Then March 18th, 19th and 20th is the Eastern High School Championships at Black Mountain. The training for next week is:

3/7 Monday- 3:15 to 4:30 Skate Ski at Pineland. Technique work and some head to head pickups.
3/8 Tuesday- Classic intervals 3 minute on 4 minutes off level 4. 3-5 times. If you are racing at J2 Championships then you can shorten up the intervals. Total 1:30
3/9 Wednesday- Skate ski or jog and core strength. Total 1 hour
3/10 Thursday- Easy Skate with speed work. 15 seconds on and 45 seconds off 6-8 times. Total 1:15
3/11 Friday- J2 Races or take the day off.
3/12 Saturday- J2 Races. If not try and get a hard workout in.
3/13 Sunday- J2 Races or 2 hour easy classic. Work on technique.

Thanks and have a great week.

Jordi

Practice Change

2011-02-28T06:45:00.000-08:00

Hi Team,

We will not ski today (Monday 2/28) due to the weather, instead we will meet up on Wednesday March 2nd at Pineland for a classic ski. Plan to meet at the parking lot next to the pond and Oak Hill and we will ski from 3:15 to 4:30PM.

Thanks,
Jordi

Training 2/28/11 - 3/6/11

2011-02-25T08:52:00.000-08:00

Hi Team,

Great job to everyone at States! I have been checking out your results and am very proud of you all. I will post a training below and hope that people will still race Eastern High Schools and/or J2's. The qualifier for Eastern High School Championships is at Black Mountain on March 5th. The following weekend March 11th, 12th and 13th is J2 Championships at Gunstock in NH. Then March 18th, 19th and 20th is the Eastern High School Championships at Black Mountain. Hope this gives you a heads up and options in case you are interested.

2/28 Monday- 3:15 to 4:30 Classic Ski at Pineland. Downhill work and quick speed.
3/1 Tuesday- Skate intervals 2 minutes on 3 minutes off level 4. 3-5 times. Total 1:30
3/2 Wednesday- Classic ski or jog and core strength. Total 1 hour
3/3 Thursday- Easy Skate with speed work. 15 seconds on and 45 seconds off 6-8 times. Total 1:15
3/4 Friday- Off
3/5 Saturday- Eastern High School Qualifier for those that want to. If not try and get a hard workout in.
3/6 Sunday- 2 hour easy classic. Work on technique.

Hope you all are enjoying your February break!

Thanks,
Jordi

Training 2/21/11 - 2/27/11

2011-02-17T16:22:00.000-08:00

Hi Team,

This weekend is the last of the Eastern Cup races or Junior Olympic Qualifiers and the time to be skiing fast for States! Good luck to everyone in all their races they have coming up and do let me know how you do!
The training for next week is as follows.

2/21 Monday- Easy Classic ski with some speed work. You can do 15 seconds on and 45 seconds off. 5-7 times.

2/22 Tuesday- Race States! Or if you are not racing States you can have done a really easy day yesterday and do the speed today.

2/23 Wednesday- Easy ski with some 15 seconds on and 45 seconds off to clear lactate and get ready for the next race.

2/24 Thursday- Race States! If not racing you can do level 4. 5 minutes on and 5 minutes off. 3-5 times.

2/25 Friday- Off

2/26 Saturday- Level 1 ski with speed over the top of hills into the downhill. Total 1:15

2/27 Sunday- Level 1 ski for 2 hours.

Have fun and ski fast!

Jordi

Training 2/14/11 - 2/20/11

2011-02-10T18:08:00.000-08:00

Hi Team,

With the rain and wet snow followed by cold temps there is some really fast but also tough skiing to be had! It got a little interesting today with the little 2-5 grade Bill Koch kids whipping around today.
I know many of you have WMC races going on so good luck this Saturday. Training for next week is:

2/14 Monday- 3:15-4:30 Skate ski at Pineland. Meet at the Outdoor Center and work on technique.

2/15 Tuesday- Level 3 classic ski. 5 minutes on and 5 minutes off 3-5 times. Total workout 1:20

2/16 Wednesday- Easy Level 1 skate total 1 hour.

2/17 Thursday- Strength with a short easy jog.

2/18 Friday- Off

2/19 Saturday- New Hampshire Eastern Cups! Or Level 4 intervals 4 minutes on and 5 minutes off. 3 times. Total workout 1:15.

2/20 Sunday- New Hampshire Eastern Cups or Easy Level 1 classic ski for 1:45

Total for week is 7+ hours

Hope you all have a good week.

Thanks,

Jordi

Training 2/7/11 - 2/13/11

2011-02-03T18:07:00.000-08:00

Hi Team,

I want to send out "get well soon wishes to Tara" who had her appendix rupture and will have to be off her skis for a while. Always tough especially when in the middle of the race season.
The training for next week is below:

2/7 Monday- 3:15-4:30PM Meet at Pineland Outdoor Center for an easy classic ski. Total 1:15

2/8 Tuesday- Skate for 1:15 hour. Easy with pickups. 15 seconds on and 45 seconds off. 6-8 times.

2/9 Wednesday- WMC Race? Total 1:30

2/10 Thursday- Strength and short easy jog or ski. Total :45

2/11 Friday- Off

2/12 Saturday- WMC Race? Total 1:30

2/13 Sunday- 2 hour level 1 classic or skate ski.

Total for the week is 8:45

On a better note hope you are all enjoying the new snow and be careful not to step off the tracks you might lose your ski!

Thanks,
Jordi

Training 1/31/11 - 2/6/11

2011-01-27T18:06:00.000-08:00

Hi Team,

This week is the end of our 4 week cycle and so next week starting on 1/31 is a recovery week and build for the rest of the races in February! Hope Wednesday's high school race and today's middle school race went well and the always fun Sassi race this weekend!
The training for next week is below:

1/31 Monday- 3:15 to 4:30PM Skate ski at Pineland. Meet at the Outdoor center and we will do specific ski strength, downhill and technique work.
2/1 Tuesday- Level 1 ski with 15 seconds on and 45 seconds off pickups. Total 1 Hour
2/2 Wednesday- Classic High School Race. Make sure to do a good warm up with Level 3 and 4 and a good cool down with some level 2. For non racers level 3 for 15-20 minutes. 5 on, 5 off, 3-4 times. Total workout 1:30.
2/3 Thursday- Easy jog for 20 minutes and strength. Or take it off.
2/4 Friday- Off if you skied on Thursday or Easy ski with speed over the top of hills and into the down hill. Total :45.
2/5 Saturday- Eastern Cup in Stowe, VT. If not racing level 3 intervals. 3 minutes on and 2 minutes off. 4 times. Total 1:15
2/6 Sunday- Eastern Cup in Stowe, VT. If not racing 1:30 easy level 1 ski.
Total for the week is 7:15. Make sure you are recovering this week.

Thanks,
Jordi

Training 1/24/11 - 1/30/11

2011-01-21T12:22:00.000-08:00

Hi Team,

Hope you are enjoying your snow day today and all this beautiful white stuff! Do try and get out and ski and have a fun weekend. Below is the training for next week.

1/24 Monday- 3:15-4:30PM Classic practice at Pineland. Meet at the Pond by Oak Hill and dress warmly. We will do an easy continous ski.
1/25 Tuesday- Level 1 and 2 ski with pickups. 15 seconds on and 45 seconds off 5-7 times. Total 1:00
1/26 Wednesday- Race at Twinbrooks.
1/27 Thursday- Off
1/28 Friday- Level 1 ski and do pickups over the tops of the hill into a downhill and around corners. 5 times.
1/29 Saturday- Sassi Race
1/30 Sunday- Eastern Cup races in Massachusetts! If you are not going to race you can do a long skate ski for 2 hours. Ski level 1 and do some no pole to work on technique.

I will send out details about the Eastern Cup early next week but if you are interested you can register at nensa.net. This would be a great close race for people to try if they are interested in trying out an Eastern Cup race! Also I do have a couple more MCN hats so if anyone is interested let me know.

Thanks,
Jordi

Training 1/17/11 - 1/23/11

2011-01-13T19:08:00.000-08:00

Hi team,

Hope you all enjoyed the snow day on Wednesday and were able to get out on your ski. Katrina and I did a tour de Portland! This weekend I hope you all get out and get in some good skiing! The plan for next week is as follows.

1/17 Monday- Twinbrooks Race so no MCN. Make sure to get a good warm up in and cool down.

1/18 Tuesday- Easy distance ski Total 1:00 and core strength.

1/19 Wednesday- Level 3 intervals, 3 minutes on 2 minutes off. 4-5 times.

1/20 Thursday- Off
1/21 Friday- Easy ski with pickups. 15 seconds on and 45 seconds off. 5-7 times

1/22 Saturday- I think some of the schools have a race. If not try and get in a level 4 workout. 5 minutes on and 5 minutes off. 3-4 times. Total 1:30

1/23 Sunday- Long Level 1 classic Ski. 2 hours.

Note if you are racing on Monday and Saturday you can do shorter level 3 intervals on Wednesday. Your off day can be flexible depending on your school team's training schedule. Have a good week.

Thanks,

Jordi

Training 1/10/11 - 1/16/11

2011-01-06T18:50:00.001-08:00

Hi Team,

We were able to get some skiing in this week but we sure could use more snow. So think snow, snow, snow! Here is the plan for next week.

1/10 Monday- 3:15-4:30PM Pineland Meet at the parking lot by the pond/Oak Hill. Classic ski unless there is not enough snow to set tracks in which case we will skate.
1/11 Tuesday- Pickups 15 seconds on and 45 seconds off. 5-7 times for those racing on Wednesday. If you are not racing Wednesday you can 20 minutes of level 3. 5 minutes on and 5 minutes off. 4 times. Total time 1:30

1/12 Wednesday- Pineland Classic Race. Really work on a good warm up. Maybe 3-5 minutes of level 3, then ski easy, followed by 2-4 minutes of level 4 doing speed and pickups. Total 1:30

1/13 Thursday- Run and Strength. Total :45-1 hour jog.

1/14 Friday- Off

1/15 Saturday- If you can race great if not level 4, 3 minutes on and 3 minutes off. 5 times.

1/16 Sunday- Easy distance ski. Total 1:30-1:45.

Hope for snow and know that we are in week 2 of a 4 week training cycle.

Thanks,

Jordi

Training 1/3/11 - 1/9/11

2010-12-30T06:30:00.000-08:00

Hi Team,

Please notice that we are going to train together on Tuesday instead of Monday this week so we can ski together and not have to run. It will be a skate ski on Tuesday and meet at the Outdoor Center and we head to Oak Hill from there. Also make sure you get a Pineland Pass!
Here is the training plan for next week:

1/3 Monday- On your own easy skate ski, run etc. Total 1:15
1/4 Tuesday- 3:15 to 4:30PM Pineland- Skate ski with technique and if you are racing Wednesday we'll do pickups. 15 seconds on and 45 seconds off. 5-7 times. If not racing ski level 3. You can do 5 minutes on and 5 minutes off 3-5 times.
1/5 Wednesday- Libby Hill Skate Race. Focus on a good warm up. If not racing level 4 with 4 minutes on and 4 minutes off. 4 times.
1/6 Thursday- Run and strength.
1/7 Friday- Off
1/8 Saturday- Classic ski with speed. Work on poling over the top of hills and cornering. Doesn't have to be hard just work on skiing fast through transitions.
1/9 Sunday- Easy skate ski 1:30 total.

Enjoy the rest of your vacation and happy training!

Thanks,
Jordi

No Practice 12/27/10

2010-12-26T18:20:00.001-08:00

Hi Everyone,

Hope you have all had a great Holiday vacation so far. Due to the weather we are not going to practice tomorrow. I know most of you are going to be heading off for you school training camps so I hope that goes well. I will plan to see people next Monday and enjoy the SNOW!

Thanks,

Jordi

Training 12/27/10 - 1/2/11

2010-12-23T08:29:00.000-08:00

Hi Team,

Hope you are enjoying you holiday break and this new snow that we got!
The training plan for next week is as follows.

12/27 Monday- 9:00-11:00AM Classic Snow ski at Pineland. If there is no snow we will run. Easy level 1 with technique.
12/28 Tuesday- Level 3 Skate or bounding if no snow. 5 minutes on and 5 minutes off. Total 1:30
12/29 Wednesday- Easy ski and strength.
12/30 Thursday- Off
12/31 Friday- Level 1 ski with pickups. 15 seconds on and 1 minute off. 1:15 total.
1/1- Saturday- Level 4 race if possible. If not a long hard workout. 1:45 total.
1/2 Sunday- 2 hour over distance level 1 ski.

Hope you all have a great holiday season and good luck training!

Thanks,
Jordi

Training 12/20-12/26

2010-12-16T18:39:00.000-08:00

Hi Team,

It is cold now all we need is some precipitation!
Here is the training plan for next week.

12/20 Monday 3:15-4:15PM- Classic Roller Ski at Pineland
12/21 Tuesday- School Team practice or off.
12/22 Wednesday- Level 3 skate workout. 5 minutes on 5 minutes off. 3-4 times. Total time 1:30
12/23 Thursday- Run for 45 minutes and Strength
12/24 Friday- Ski level 4. 3 minutes on 2 minutes off. Total time 1:15
12/25 Saturday- Christmas, Family walk, jog or ski.
12/26 Sunday- 2+ hour Level 1 ski.

Have a great week and Happy Holidays to all of you.

Thanks,
Jordi

Training 12/13-12/19

2010-12-09T09:47:00.000-08:00

Hi Team,

I hope you are all doing well training with your school teams as well as doing what you need to on your own. Hopefully we will get snow on the ground soon so we can get out on our REAL SKIS!
The training plan for next week is as follows and remember do what you can and also check in with you school coaches:

12/13 Monday- 3:15-4:30 Classic Roller Ski at Pineland.
12/14 Tuesday- Run for 1 hour and strength.
12/15 Wednesday- Level 3 skate workout. Do 5 minutes on and 5 minutes off. 4-5 times.
12/16 Thursday- Off or just an easy jog if you are racing at the Craftsbury EC. If not racing take the day off.
12/17 Friday- Classic ski with pickups 10 seconds on 50 seconds off, if you are racing at the Craftsbury EC. 1 hour total. If not racing then do an hour of classic technique at level 1 and 2.
12/18 Saturday- Craftsbury EC race. For those not racing try and do a level 4 work out. 4 minutes on and 5 minutes off 4 times. You can do this skate or classic and on roller skis is fine.
12/19 Sunday- Craftsbury EC race. If not racing try and do a 2 hour classic ski.

Hope this helps and that we get snow soon. It is time to start racing and skiing fast!

Thanks,
Jordi

Training 12/6 - 12/12

2010-12-03T06:49:00.000-08:00

Hi Team,

Hope you all had a nice week getting into your school's team training schedule this week. I also hope you are feeling recovered after a good Thanksgiving week of training with MCN. The plan for next week is as follows. I know many of you are trianing with your school teams and so you can try to figure out what makes the most sense training wise for you.

12/6 Monday- MCN Practice 3:15-4:30PM Pineland Skate Roller Ski (I am guessing no snow)
12/7 Tuesday- Zone 3 Classic intervals. 6 minutes on and 4 minutes off. 3 times.
12/8 Wednesday- Core strength and :45 jog.
12/9 Thursday- Off
12/10 Friday- Zone 4 Skate intervals. 5 minutes on and 5 minutes off. 3-5 times.
12/11 Saturday- Core strength and :45 jog.
12/12 Sunday- Skate ski for 2 hours. Zone 1

We are getting ready to start the Eastern Cup season so please let me know you interest in racing and I will email with lodging for Craftsbury. Have a good weekend!

Thanks,
Jordi

Winter 2010-2011 Races and Training

2010-11-30T12:20:00.000-08:00

Hi Team,

The MCN Winter Training Sessions will begin on Monday December 6th and run through Monday March 14th, 2011. We will have practices on Mondays because I have Bill Koch skiers on Tuesday and Thursdays and most high school races are Wednesday and Saturdays. On most Fridays I will be leaving with skiers to go to the Eastern Cups or another race. So that coaches and skiers know the Monday practices will be easy and focus on technique and race strategies. We will do them every Monday at Pineland, at 3:15PM.

We will not have practice when there is no school.

Anyone who has done the summer or fall session is eligible for the Monday practices at no additional fee. If someone wants instruction but has not participated in the summer or fall they would be at an hourly rate and you would fit in around my commitments to the group. If a person was interested in all the Mondays and had not done MCN previously we can work something out.

The races that I will be coaching at are:

December 18-19th- TD Bank Eastern Cup, Craftsbury, VT

Early January- US Senior Nationals in Rumford. (This is a big race with the top skiers. If you are interested talk with me about it).

January 29th- Sassi in Rumford, ME
January 30th- TD Bank Eastern Cup in Weston, MA

February 5-6th- TD Bank Eastern Cup, Trapp Family Lodge Eastern Cup, Stowe, VT

February 19-20- TD Bank Eastern Cup, Hanover, NH and Holderness, NH

I will be waxing skis, giving coaching advice, and supporting Maine Coast Nordic Skiers at Eastern Cups. Skiers and parents are responsible for organizing their own food, lodging and transportation. I can give suggestions on where to stay but if parents have ideas of places and want to get us all together in a place that would be great. Any volunteers for this can let me know. I can also help some people with rides although I don't have a big car. So no guarantees.

Our Eastern Cup fee structure is $50 per race up to two races. Over two races (there are a total of 10) the fee is a flat $300 or the difference. Checks are to be mailed to:

Maine Coast Nordic

PO Box 493

Cumberland, ME 04021.

I hope this allows people to plan ahead and decide if they would like to do Eastern Cup races. As I have said in the past I think it would be great for skiers to try at least one eastern cup race to get the feel for what racing in New England is like and to see the competition out there. I also want to let you all know that I have enjoyed working with the group and helping you all in any way I can.

Please email me back as soon as you can letting me know what races you would like to take part in.

Thank you,

Jordi

Training Sunday 11/28

2010-11-27T16:30:00.003-08:00

Hi Team,

After a great trip to Presque Isle and SNOW skiing at Mars Hill we are going to take tomorrow off. We trained over 3 hours today and an hour yesterday afternoon. Most all high school teams start practice on Monday so you won't be able to take that day off therefore we will not practice tomorrow so you can get a rest day. If you have not trained much this week you can go for a roller ski, hike or run. I would recommend doing about an hour and a half of zone 1 training if you do decide to go out.

I want people to be fresh for getting togerher with your school teams and continue the great training you have been doing.

MCN will meet up starting on Monday December 6th. I will post the location as we get closer to see what happens with the weather.

Thanks for a fun trip north and hope you all had a good Thanksgiving week.

Jordi

Canada Trip Cancelled

2010-11-22T16:32:00.001-08:00

Hi Team,

We are not going to go to Canada again this year. I have been talking with other coaches up there and some that are thinking of going, as well as looking at the weather and talking on the phone with Foret Montmorency. There is not enough snow for them to groom right now and it is supposed to get warm tomorrow and possibly rain or sleet. I feel it is not worth the time and money to drive to Quebec to ski on only a little bit of snow/rocks.

The plan is to train as a team here and then go to Mars Hill and ski on their man made loop Friday and Saturday coming back Saturday night.

11/22 Monday- Off

11/23 Tuesday- 3:15-4:30PM Twinbrooks classic roller ski. Zone 3. 4 minutes on and 4 minutes off. Do this 3-4 times.

11/24 Wednesday- 8:30-10:45AM Skate ski in Freeport. Meet at Kelsey Ridge Rd off Pleasant Hill Rd. Zone 1.

Wednesday afternoon- Run for 45 minutes easy and do core strength. On your own. You can do situps, pushups, planks etc, without being in the gym.

11/25 Thursday- Happy Thanksgiving. 2 Hour classic Roller ski on your own. Ski zone 1 for a 45 minute warmup and cool down at the end. In the middle do short speed. 1 minute at race pace followed by 3 minutes off. Do this 5-7 times and you can do as part of your ski. You don't have to start and stop at the same place.

11/26 Friday- 7:00AM Drive up to Mars Hill which is south of Presque Isle and has made snow and has nordic skiing. We will ski Friday afternoon and twice Saturday then come back Saturday night.

11/27 Saturday- Ski in the morning and afternoon at Mars Hill. Leave at 3pm to drive home. Arrive home around 8pm.

11/28 Sunday- 9:00-11:00 Jog/Hike at Bradbury Mountain. Bring your bounding poles. (Short poles that come up to your chest level)

Please let me know by tomorrow (Tuesday 11/23) if you are interested in going to Presque Isle on Friday. I will look into rooms but we will have to figure out rides and then costs which depends on the numbers. As with Canada this is not required.

Sorry for the last minute change and thank you all for being so flexible. This is not fun for me either!

Hope to hear from you and that everyone can do something nice for Thanksgiving.

Sincerely,

Jordi

Training 11/22-11/28

2010-11-19T10:35:00.000-08:00

Hi Team,

I know people have various different plans for Thanksgiving and know that it is fine to change up your training days to accommodate travel or other plans. This is a general plan for anyone to use.
For those planning on going to Canada with me I will make a decision on Monday night as to if we are going to go or not.

Monday- Off
Tuesday- 3:15-4:30PM Classic Ski at Twinbrooks. We will do some Zone 3 work.
Wednesday- Try to train twice. 1:30 in the morning and then :45-1:00 in the afternoon. (Drive to Canada for those going in the morning and ski in the afternoon). This is a good zone 1 day to work on technique.
Thursday- :45min-1 hour run and strength in the morning. Happy Thanksgiving in the afternoon.
Friday- Double workout. Try and do 2 hours in the morning then about an hour in the afternoon. During the morning workout you can do some short speed. 1 minute on and 3 minutes off at Level 4. Do them 4-5 times. Go easy in the afternoon.
Saturday- Double workout. Ski specific strength in the morning (double pole, single pole, and no pole). Total 2 hours zone 1 and some 2. Run or ski for :45 and strength in the afternoon.
Sunday- Long easy distance ski. 2:30 total.

Remember you can change things around as needed, but the purpose of next week is to get in a lot of training hours and some intensity. Most of the workouts should be at Zone 1 except those speed workouts. Hope this helps as a guide, and Happy Thanksgiving!

Thanks,
Jordi

Harris Road Classic Time Trail 11/11/10

2010-11-13T15:57:00.000-08:00

Name	classic/skate	Total Time

Laurel Hurd	classic	23:27
Jessica Abramson	classic	19:13
Sarah Becker	Classic	21:33
Abby Popenoe	classic	22:50
Hadley Moreau	classic	19:38
Tara Humphries	classic	18:18
Emilie C. Donahue	classic	19:31
Sarah Abramson	classic	17:48
Jacob Merson	skate	20:10
Tim Adams	skate	22:35
Iain Kurry	skate	21:16
Noah Beliveau	skate	23:35
Sam Pratico	classic	18:43
Jackson Bloch	classic	17:34
Jamie McCahterine	skate	15:14
Ashton Cushman	classic	19:39
Connor Regan	classic	17:18
Jake Susla	classic	17:06
Chester Jacobs	classic	18:25
Nathan Moreau	classic	16:17

Training 11/15-11/21

2010-11-13T14:14:00.000-08:00

Hi Team,

Now that we have very little day light we will need to end work outs by 4:30 at the latest and be very careful to ski single file and be visible!

Monday 11/15- Off

Tuesday 11/16- 3:15 to 4:30 Skate Roller Ski at Twinbrooks with speed. 10 minutes of level 3. Equal recovery.

Wednesday 11/17- 6:00 to 6:45 Yarmouth High School Strength

Wednesday 3:15 to 4:15 Run at Macworth Island in Falmouth.

Thursday 11/18- 3:15 to 4:30 Classic Roller Ski at Twinbrooks with race pace speed but relaxed and short. Only 2 minutes on and 2 minutes off.

Friday 11/19- On your own short Run and strength 1:30 total

Saturday 11/20- On your own easy roller ski for about or bike. 1:30-1:45 hours.

Sunday 11/21- 1:00 to 3:00PM Skate Roller ski at Pineland Farms.

Thanks,

Jordi

11/14 Sunday Ski

2010-11-13T14:05:00.000-08:00

Hi Team,

The loop we will ski tomorrow starts at the intersection of Valley road and Oakwoods road in North Berwick. There is some parking on the side of the street and not really any houses. We then ski up Oakwoods which is rolling hills but mostly up. At the end of Oakwoods we go left on Bauneg Beg Hill Road, then left again on Turkey Street. Turkey is mostly down hill or flat. Then to complete the loop we go left on Valley road and end up back where we started. The Total loop takes about 1 hour 10 min to 1:20 and is approx. 8 miles.

To get there from Portland go down 95 to the wells exit, take right on route 109, then left on route 9 and follow to the center of North Berwick. Then go right (north) on route 4 and follow about 1-2 miles to Oakwoods. Take left on Oakwoods and follow to Valley road intersection. You can also exit from 95 at Biddeford and follow route 111 to route 4 south but I think it takes a bit longer.

http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=North+Berwick,+ME&sll=43.659869,-71.47925&sspn=1.291558,2.529602&g=North+Berwick,+ME&ie=UTF8&hq=&hnear=North+Berwick,+York,+Maine&ll=43.32243,-70.712643&spn=0.081175,0.1581&z=13

Sorry I did not get this out sooner but it should be a nice day for a ski tomorrow, and hope you enjoyed the weather today!

Thanks,

Jordi

Training November 8 to November 14

2010-11-04T16:57:00.000-07:00

Hi Team,

Sorry about the last minute cancelation of practice today. It is a little to wet, slippery, cold and dark out there and we don't want people getting hurt or sick.
This Sunday we will be roller skiing at Pineland since we did not get to roller ski as a team today. So plan to skate ski from 1 to 3pm.
For next week the training is as follows:

11/8 Monday- Off
11/9 Tuesday- 3:15 to 4:45 Classic roller ski at Twinbrooks.
11/10 Wednesday- 6:00 to 6:45AM Strength at Yarmouth High School.
3:15 to 4:15- Run on Backbay in Portland. Meet at the Hannaford Parking Lot.
11/11 Thursday- 10:30 to 12:00 Skate Roller Ski at Pineland.
11/12 Friday- Roller ski, run, or bike on your own. Total time 1:30-1:45
11/13 Saturday- Roller ski, run, or bike on your own. Total time 1:30
11/14 Sunday- 1:00 to 3:00 Classic Roller ski in North Berwick, ME. I will send out directions next week.

Thanks,
Jordi

Training November 1 to November 7

2010-10-29T08:11:00.000-07:00

Hi Team,

Below is the training plan for next week. Do remember that this Sunday is the Eyes for the Pies Roller Ski race, which will be our practice. I would encourage you to give the race a try, but if you don't want to race still come and ski, watch, cheer, and practice.

Eyes for the Pies details below: If you want to race be there by 8:30 and if you are just going to ski you can come at 9:00.

7:30 - 8:45 Registration
9:00 a.m. 5k race
9:05 a.m. 10k race
We will have a kids 1k roller ski race after the 5 and 10k races are finished, about 10:15 a.m.

Monday 11/1- Off

Tuesday 11/2- 3:15 to 4:45 Classic Roller Ski at Twinbrooks with speed. 12 minutes of level 3. Make sure you do intervals with equal recovery or more.

Wednesday 11/3- 6:00 to 6:45 Yarmouth High School Strength

Wednesday 3:15 to 4:15 Run at Falmouth Community Park.

Thursday 11/4- 3:15 to 4:30 Skate Roller Ski at Twinbrooks with race pace speed but relaxed and short. Only 2 minutes on and 4 minutes off.

Friday 11/5- On your own short Run and strength 1:15 total

Saturday 11/6- On your own easy roller ski for about or bike. 1:30 hours.

Sunday 11/7- 1:00 to 3:00PM Skate Roller ski at Pineland Farms.

Total Hours for the week= 9.5

Thanks,

Jordi

Fall 2010 Training Locations and Times

2010-10-29T07:32:00.000-07:00

Hi Team,

Here is the whole fall schedule and training locations for everyone's planning purposes. It will be from October 26th to November 21, 2010. On Monday December 6th Winter practices will begin and go through Monday March, 14, 2011.

Monday- Off

Tuesday- 3:15 to 4:45PM- Twinbrooks Roller Skiing.

Wednesday- 6:00 to 6:45AM Strength at Yarmouth High School's weight room.

Wednesday- 3:15 to 4:15PM Location will change week to week to keep it more interesting.

Thursday- 3:15 to 4:30PM- Twinbrooks Roller Skiing.

Friday- Train on your own.

Saturday- Train on your own.

Sunday- 1:00 to 3:00PM- Hike or Roller ski. Location will move around to keep the training more exciting.

Thank you,

Jordi

Training October 25-October 31

2010-10-21T13:27:00.000-07:00

Hi Team,

First I want to remind everyone I am not going to be here this Sunday because I am going to be in Atlanta, GA. Also on Tuesday October 26th we start up 5 times a week practices!
The schedule for next week is as follows:

Monday 10/25- Off

Tuesday 10/26- 3:15-4:30PM Meet at Twinbrooks for a classic roller Ski.
Wednesday 10/27- 6:00-6:45AM Strength at Yarmouth High School.

Wednesday 3:15PM-4:15 Macworth Island, Falmouth. Easy jog in the afternoon.

Thursday 10/28 3:15-4:30PM at Twinbrooks- Skate roller ski with race pace speed but relaxed and short. Only 2 minutes on and 4 minutes off. 6 times

10/29 Friday- Short Run and strength 1:00 total On your own.

10/30 Saturday- Easy roller ski for about or bike. 1:30 hours. On your own.

10/31 Sunday- Eyes for the Pies Roller Ski race! Pineland Farms. 8:45 Race starts. Go to Nensa.net for details.

Hope you all have a good weekend and see you Tuesday.

Thanks,

Jordi

Training October 18-October 24

2010-10-14T16:56:00.000-07:00

Hi Team,

As I promised next week's training plan is coming out much sooner than this current week. Now you all can have a heads up on what is to come.

I won't be around on Sunday October 24th due to a trip to Atlanta, GA so practice will be on your own that day. Also we will get going with the late fall group on Tuesday the 26th and will be training together 5 times a week!

10/18 Monday- Off

10/19 Tuesday- Skate Roller Ski with speed or run. 10 minutes of level 3. Make sure you do intervals with equal recovery or more. 1:30 total

10/20 Wednesday- 6:00-6:45AM Strength at Yarmouth High School. Easy jog in the afternoon. 1:00 total

10/21 Thursday- Classic Roller Ski with race pace speed but relaxed and short. Only 1 minute on and 2 minutes off. 5 times 1:15 hours total.

10/22 Friday- Short Run and strength 1:00 total

10/23 Saturday- Easy skate roller ski or bike. 1:15 hours.

10/24 Sunday- Classic Roller Ski L1 for 2 hours with technique work.

Total Hours for the week= 8.50

Have a great week and sorry I will miss you guys on Sunday 10/24.

Thank you,

Jordi

Training October 11-October 17

2010-10-13T17:04:00.000-07:00

Hi Team,

Hope you all had a nice long weekend and enjoyed Columbus Day. Sorry I am getting this week's training out a little late, I will have next weeks out much sooner!

10/11 Monday- 1-3pm Skate Roller Ski in Freeport

10/12 Tuesday- Roller Ski with speed. 20 minutes of level 3. Make sure you do intervals with equal recovery or more. 1:30 total. Or you can take the day off.

10/13 Wednesday- 6:00-6:45AM Morning Strength at Yarmouth High School. Easy jog in the afternoon. 1:00 total

10/14 Thursday- Roller Ski with race pace speed but relaxed and short. Only 1 minute on and 2 minutes off. 7 times 1:15 hours total.

10/15 Friday- Short Run and strength 1:00 total

10/16 Saturday- Easy roller ski for about 1:00 hour.

10/17 Sunday- 2-4PM Classic Roller Ski at Pineland Farms. 2 hours with technique work.

Total Hours for the week= 8.25

Thanks,

Jordi

Training October 4-October 10

2010-10-03T08:55:00.001-07:00

Hi Team,

We will be skiing today Sunday 10/3 at Twinbrooks if you can join us. I know in the early fall schedule I had said off but I figured since I just ran an 8.8 mile relay I can ski get out there with you all and bike along!

Next week's schedule is as follows:

Monday 10/4- Off

Tuesday 10/5- Roller Ski with speed. 10 minutes of level 3. Make sure you do intervals with equal recovery or more. 1:30 total

Wednesday 10/6- 6:00-6:45AM Morning Strength at Yarmouth High School. Easy jog on your own in the afternoon. 1:15 total.

Thursday 10/7- Roller Ski easy level 1 for 1:45 hours total.

Friday 10/8- Short Run and strength 1:00 total

Saturday 10/9- Easy roller ski for about 1:30 hours.

Sunday 10/10- Day off since we will work out together on Monday. Or if you want bike ride.
Monday 10/11- 1:00-3:00PM Skate Roller Ski Kelsey Ridge Rd off of Pleasant Hill Rd in Freeport.
Total Hours for the week= 9.5

Thank you,

Jordi

Training September 27-October 3

2010-09-25T16:36:00.000-07:00

Hi Team,

I see some of you have signed up for iLog, which is great! If you have any questions please feel free to contact me about it. I think it will be a great way to help you all train better and keep track of all your hard work!
Next's week training plan is as follows.

9/27 Monday- Off

9/28 Tuesday- Roller Ski with speed. 20 minutes of level 3. Make sure you do intervals with equal or more recovery. 1:30 total workout.

9/29 Wednesday 6:00-6:45AM- Morning Strength at Yarmouth High School. Easy jog in the afternoon. 1:00 total

9/30 Thursday- Roller Ski with race pace speed but relaxed and short. Only 4 minutes on and 6 minutes off. 5 times 1:30 hours total.

10/1 Friday- Short Run and strength 1:00 total

10/2 Saturday- Easy roller ski for about 1:30 hours.

10/3 Sunday 2:00-4:00PM- Classic Roller Ski for 2 hours with technique work at Twinbrooks.

Total Hours for the week= 9.25

Hope you are all having a good weekend. Also fall camp details will be out soon.

Thank you,
Jordi

Diabetes Walk

2010-09-21T03:46:00.000-07:00

The team

Team Nordic!

Winning the diabetes walk!

Afterward

Thanks to everyone who came out on Sunday to support Caitlin and diabetes on Team Nordic!!!

Training 9/20-9/26

2010-09-18T12:19:00.000-07:00

Hi Team,
Hope you are all having a good weekend and I hope to see many of you tomorrow at the Diabetes Walk in Portland. I will be there with many new ideas in my head after being in Boston for a Coaching Symposium, so watch out!
Next week's training plan is as follows.

9/20 Monday- Off

9/21 Tuesday- Roller Ski with speed or try hill bounding. 15 minutes of level 3. Make sure you do intervals with equal or more recovery. 1:15 total

9/22 Wednesday - 6:00-6:45AM Strength at Yarmouth High School. Easy jog on your own in the afternoon. 1:00 total

9/23 Thursday- Roller Ski with race pace speed but relaxed and short. Only 1 minute on and 2 minutes off. 7 times 1:15 hours total.

9/24 Friday- Short Run and strength 1:00 total

9/25 Saturday- Easy roller ski for about 1:30 hours.

9/26 Sunday- 2:00-4:00pm Pineland Farms. Skate Roller Ski for 2 hours with technique work.

Total Hours for the week= 9

Thanks,
Jordi

Training September 13-September 19

2010-09-12T16:11:00.000-07:00

Hi Team,

If you have not already emailed me to let me know if you want to participate in the "Early Fall" (now till October 24th) or just the "Late fall" (October 26th to November 21st) please do that so I can know total numbers.
The training plan for the week is:

Monday 9/13- Off

Tuesday 9/14- Roller Ski with speed or bound. 20 minutes of level 3. Make sure you do intervals with equal or more recovery. Example 5 minutes on and 5-7 minutes off. Total workout should 1:15 hours.

Wednesday 9/15- 6:00-6:45AM Strength at Yarmouth Weight Room. Jog on your own in the afternoon.

Thursday 9/16- Roller Ski doing ski specific strength. Double pole, single pole, no pole. 1:00 Hour Total

Friday 9/17- Short Run and strength 1:00 Hour total.

Saturday 9/18- Easy roller ski for about :45 minutes

Sunday 9/19- 11:00-12:30 Diabetes Walk around Portland's Back Bay. Great cause to support and there will be more information early next week.

Hope you all had a great weekend and that the school, training, fall sports stress is being balanced well. Remember it is tough getting back into the swing of school so get plenty of sleep, eat healthy and listen to your body!

Thank you,

Jordi

Fall and Winter 2010/2011 Cost

2010-09-07T17:30:00.000-07:00

Hi Everyone,

We have decided to have 2 different cost options for the fall so that people can get the most for their money. Last year the cost for the fall and winter was $200 for those that did the summer program and $320 for those that did not do the summer program.

This year we are getting started 3 weeks earlier than last year, and the practices from now till October 24th are scheduled to allow skiers involved in fall sports to participate. Last year the early fall practices were on Tuesday and Wednesdays therefore most fall sport participants could not join in. So for many of you fall sport athletes this means starting fall practices with me 7 weeks earlier than last year!

With the continuity this year from summer to fall, we are asking those who want to do the "early fall" to pay $50 extra, and for those that just want the "late fall and winter" to still pay the $200 or $320.

The $50 for 15 practices is an amazing deal to be able to continue without interruption year round training. I most also note that you cannot just sign up for the "Early Fall" session for $50 and not do the rest of the fall and winter. This is an opportunity for those interested in having continual Nordic training with a coach.

September 3 - October 24 (2 practices a week)= $50

October 26 - November 21 (5 practices a week)= $200(for summer participants) $320(for non summer participants)

* These costs include the winter practices every Monday afternoon durning the high school race season.

Total check amounts you send in will be, $200, $250, $320 or $370. Depending on what you decide to do.

Please mail checks by September 15th to:
Attn: MCN
Coastal Nordic Ski Club
PO Box 493
Cumberland, ME 04021

I hope this helps everyone and I look forward to working with you all this fall and winter.

Thank you,

Jordi

Training September 7-September 12

2010-09-07T12:09:00.000-07:00

Hi Team,

I know many of you are doing fall sports but for those that aren't and want a training plan here is this week's plan. I would recommend those doing a fall sport to try and do the strength workouts with us on Wednesday mornings and the roller ski on Sundays to keep getting ready for the winter.
The training for this week is as follows:

Tuesday: Off since we skied as a team yesterday.
Wednesday: 6:00-6:45AM Strength at Yarmouth High School.
Wednesday PM: Run for :45 minutes -1 hour
Thursday: Classic Roller ski do speed work. Level 3 intervals. 3-5 minutes on followed by equal recovery. Do this 4-6 times. 1:30-1:45 hours total.
Friday: Roller ski for 1:15 hour at level 1 and 2 working on technique. Or you can bike.
Saturday: Skate Roller ski with speed. 1-2 minutes on followed by 3 minutes off. Total work out 1:30.
Sunday: 2:00-4:00PM Classic Roller Ski. Kelsey Ridge Road off Pleasant Hill Rd.

Hope this helps and sorry for getting it out so late.

Thank you,
Jordi

Fall 2010 Schedule

2010-08-26T18:30:00.000-07:00

September 3^rd – November 21st

^{September 3rd – October 24th. Practice will be:}

^{Wednesday 6:00- 6:45AM}

^{Sundays 2:00PM - 4:00PM}

^{Note: Friday September 3rd we will practice at 4:15PM because I will be working for Waynflete and away on a trip till then. We will not ski this Sunday 9/5 but will skate ski at Pineland on 9/6 from 8-10AM. On September 19th from 11AM to 12:30 we will have our practice as part of the Diabetes Walk in Portland. Also we will have practice on Monday, October 11th instead of Sunday October 10 due to Columbus Day. In addition, on 10/3 I will be running in a relay team for the Maine Marathon, so practice will be cancelled. I encourage people to sign up for the half marathon or come and watch and run along.}

^{October 26th to November 21st.}^{Practice will be:}

^{Tuesdays: 3:15-4:30PM}

^{Wednesday: AM- 6:00-6:45}

^{Wednesday: PM- 3:15-4:15}

^{Thursday: 3:15-4:30PM}

^{Sunday: 1:30-3:30PM}

November 24th to November 28th- Fall Training Camp in Canada.

Training August 30- September 6

2010-08-26T18:29:00.000-07:00

Hi Team,

I have been doing the fall schedule and will email it out. I am going to be a leader on an outdoor experience trip and will be gone next week from Tuesday to Friday. As a result our last summer practice will be held this coming Monday August 30th. The fall program will then start up on Friday September 3rd. We will have Labor Day weekend off and then meet up on Monday September 6th. This means no long wait between the end of summer practice and the start of fall like there was in the past!
Below is next weeks schedule.

8/30- Monday 7:30-9:30AM Classic Roller Ski at Twinbrooks.
8/31- Tuesday: On your own roller ski, run, bike, or swim. (1.25 hour workout)
9/1- Wednesday: On your own. I would recommend doing a bounding workout, but if you are running already you may want to roller ski. (1.5 hour workout)
9/2- Thursday: Roller ski easy (1.25 hour workout)
9/3- Friday: 4:15-5:15PM Back Bay Run and swim at East End Beach. Meet at the Backbay Parking lot next to Hannaford.
9/4- Saturday: On your own roller ski, run, bike, or swim. (1.5 hour workout)
9/5- Sunday: On your own ski or run for 1 hour.
9/6- Monday 8:00-10:00AM Skate Roller Ski as a team at Pineland.

Hope this helps and look for the fall schedule to follow.

Thank you,
Jordi

Cape Cod Ski Camp, August 10'

2010-08-25T18:07:00.000-07:00

Photos from Caitlin Crawford

Training August 23-August 29

2010-08-19T13:45:00.000-07:00

Hi Team,

Below is the training for the upcoming week.

8/23 Monday- Off
8/24 Tuesday- 8:00-9:00AM strength at Yarmouth High School.
8/25 Wednesday- 7:30-9:00AM Classic Roller Ski at Sligo Rd in Yarmouth. Meet at the W. Main St end.
8/26 Thursday- 8:00-9:00AM Strength at Yarmouth High School.
5:00-6:30PM Skate Roller Ski on the Bath Brunswick Bike Path. Meeting area TBD.
8/27 Friday- Run, bike, swim or roller ski on your own for 1 hour.
8/28 Saturday- Run, bike, swim, or roller ski on your own for 1:30.
8/29 Sunday- 8:00-10:00 Run at Pineland for 2 hours!

Have a great weekend and hope to see you guys this Sunday for a roller ski in Freeport.

Thanks,
Jordi

Training August 16-August 22

2010-08-12T12:17:00.000-07:00

Hi Team,

We had a great week of training in Cape Cod! Many thanks to Martha Crawford, Laura Elder and the Pratico's! Nothing like training in Cape Cod in the summer on beautiful bike paths and ending each work out with a swim.
Below is the training plan for the upcoming week.

8/16 Monday- Off
8/17 Tuesday- 8:00-9:00AM- Strength at Yarmouth High School.
8/18 Wednesday- 7:30-9:00AM- Running leg Speed at Yarmouth High School Track.
8/19 Thursday- 8:00-9:00AM- Strength at Yarmouth High School.
5:00-6:30PM- Classic Roller Ski Meet at the Falmouth Superintendents office.
8/20 Friday- 8:30-10:30AM- Road Bike Ride with Connor. Details to follow.
8/21 Saturday- On your own run, or roller ski for 1:45.
8/22 Sunday- 7:45-10:00AM Skate Roller Ski in Freeport at Kelsey Ridge Rd off of Pleasant Hill Rd.

Thanks,
Jordi

Training August 9-August 15

2010-08-05T19:22:00.000-07:00

Hi Team,

Nice job getting through a big week this week. Now we are going back to an easy week in our 4 week cycle and will start building again but from a higher level already. The training below is for everyone that is not coming to the training camp in Cape Cod. I hope you guys all have a fun week and continue to train well even without me there to push you!

8/9 Monday- Off
8/10 Tuesday- Skate Roller ski for :45 minutes.
8/11 Wednesday- Run for :40 minutes with :12 minutes at Level 3. You can do 4 minutes at Level 3 followed by 4 minutes at level 1 and 2. Do that 3 times. (Level 3 is 165-185 HR) for most of you.
8/12 Thursday- Classic Roller Ski for 1:30 all level 1. (Below 160 HR)
8/13 Friday- 1:30 Bike Ride with Connor if you want. Details to follow.
8/14 Saturday- Skate roller ski for 1:15 with :20 minutes of level 2 and 3 in there.
8/15 Sunday- 8:00-10:00AM We will meet at Pineland for a 2 hour run. All level 1. I will not be there for this workout because I have to go to a wedding in Vermont, but Connor will be there.

Hope this helps everyone and have a great week.

Thanks,
Jordi

photos- test

2010-08-03T08:34:00.001-07:00

Photos- test

2010-08-03T08:33:00.001-07:00

Training August 2-August 8

2010-07-29T21:00:00.000-07:00

Hi Team,

We will be doing a little bit bigger week this coming week but nothing you all can't handle.
Also a note for the calendar MCN will run through Monday August 30th. That will be the last day of the summer 2010 program.
Below is the training.

8/2 Monday- Off

8/3 Tuessday- 8:00-9:15AM Strength at Yarmouth High School.

8/4 Wednesday- 7:30-9:30AM Classic Roller Ski at Pineland. Meet at the Ski center. Level 3 Workout.

8/5 Thursday- 8:00-9:15AM Strength at Yarmouth High School.

5:00-6:15PM- Run at Mackworth Island in Falmouth. Bring your bathing suit for a swim afterwards!

8/6 Friday- 8:30-10:00AM Road Bike Ride. Meet at the Falmouth Superintendents office. Or roller ski, run, swim on your own.

8/7 Saturday- Roller ski, run on your own for 1:15-1:30.

8/8 Sunday- 2 Hour Skate Roller Ski on your own or get a friend to join you! I have to go to New York City on Saturday for a gathering for my brother's wedding and won't be back till mid afternoon on Sunday. Sorry to not be there for you all but I do want you to get out and do a full 2 hour Level 1 Skate Roller Ski.

Thank you,

Jordi

Training July 26-August 1

2010-07-22T15:45:00.000-07:00

Hi Team,

Hope you all enjoyed skate skiing with Olympic Biathlete Lowell Bailey. He said to me after the practice how great a group of skiers you guys are, which of course I already know!

Next week's practice schedule is below.

7/26 Monday- Off

7/27 Tuesday- 8:00-9:00AM Strength at Yarmouth High School.

7/28 Wednesday- 7:30-9:30AM Skate Roller ski on Pleasant Hill Road in Freeport. Park on Kelsey Ridge Road.

7/29 Thursday- 8:00-9:00AM Strength at Yarmouth High School.

5:00-6:30PM Classic Roller Ski at Twinbrooks.

7/30 Friday- 9:00-10:30AM Road bike ride optional or work out on your own. Meet at the Falmouth Superintendents office across the street from the tennis courts.

7/31 Saturday- Roller Ski on your own.

8/1 Sunday- 8-10AM Run at Pineland. Meet at the ski center parking lot.

Hope you all have a great weekend and see you soon. Keep up the great training and have fun!

Thank you,

Jordi

Training July 19-25

2010-07-15T20:05:00.000-07:00

Hi Team,

Do remember that we are meeting at Twinbrooks at 8am this Sunday for a road bike ride and watch part of the Clam Festival Road Bike Race. If you only have a mountain bike then bring that and we can make do.

Here is the training plan for next week.

7/19 Monday- Off

7/20 Tuesday- 8-9:15AM Strength at Yarmouth High School.

7/21 Wednesday- 7:30-9:30AM Classic Roller ski. Meet at Twinbrooks, ski out to Bruce Hill. MCN Junior program same start time.

7/22 Thursday- 8-9:15AM Strength Yarmouth High School.

Thursday Afternoon 4:30-6:00PM Twinbrooks. Skate roller ski with Olympian Lowell Bailey!

7/23 Friday- On your own roller ski, bike or run.

7/24 Saturday- On your own roller ski, bike or run.

7/25 Sunday- 7:45-9:45AM Classic Roller Ski. 40 Maine Street in Windham on the Bike Path. We will meet at the Post Office and feed store parking lot. MCN Junior same plan. Below is the link if you want to take a look.

http://www.mapmyride.com/route/us/me/windham/446127923634946172

Have a great time at the Yarmouth Clam Festival this weekend for those that are going and look forward to seeing everyone on Sunday!

Thank you,

Jordi

Training July 12-18

2010-07-08T20:05:00.000-07:00

Hi Team,

I hope you are all staying somewhat cool in this heat. We had a good run around Back Bay this afternoon doing leg speed but the heat was certainly a factor!

I want to let you all know that we are doing 4 week training cycles, meaning they build each week and at the end of the 4 weeks there is a recovery week. The upcoming week's workouts will be as follows.

7/12 Monday- Off

7/13 Tuesday- Strength 8:00-9:15AM Yarmouth High School.

7/14 Wednesday- Skate Roller Ski 7:30-8:30AM Twinbrooks

7/15 Thursday- 8:00-9:00AM Strength at YHS (Yarmouth High School).

5:00-6:00PM Bounding at Bardbury Mtn

7/16 Friday- On your own bike, run or roller ski for 1:30

7/17 Saturday- On your own bike, run or roller ski for :45-1:00

7/18 Sunday- 8:00-10:00 Road Bike Ride! Meet at Twinbrooks. We will ride over and catch part of the Clam Festival Bike Race. Please let me know if you don't have a road bike and want to join us.

Have a good couple of training days on your own and I look forward to seeing people in Freeport on Sunday.

Thank you,

Jordi

7/8 Workout Time Change

2010-07-07T18:01:00.000-07:00

Hi Team,

Sorry for the last minute time change but we will be doing strength at the Yarmouth High School weight room at 8:00AM instead of 8:30. This allows everyone to get going with their day.

Thanks,

Jordi

Training July 5-11

2010-07-02T10:00:00.000-07:00

Hi Team,

Welcome back to MCN 2010 summer training! Today we had a fun meet and greet followed by a 3o minute jog around Twinbrook. It was great to see a lot of new and old faces and to kick the summer training off! We will not be training as a team over the July 4th weekend but that doesn't mean you can't go out and give your roller skis a test run, go out for a bike or run and enjoy the weekend outside.

Next week we have a full week of training, which is listed below. The junior group will be meeting on Wednesday and Sunday at the same place and time but the length and intensity may vary a little.

Monday 7/5- Off

Tuesday 7/6- Strength at Yarmouth High School. Meet at 8:30AM by the Front Entrance to the school, which is off of Elm Street. We will be done by 10:00AM.

Wednesday 7/7- Pineland Campus 7:30AM-9:00AM. Classic Roller Ski. Meet at the Visitor Center/Nordic Center. If you don't have roller skis yet bring a bike and you can join in.

Thursday 7/8 AM- Strength at Yarmouth High School. Meet at 8:30-10:00.

Thursday 7/8 PM- 5-6 PM Meet at Portland Back Bay Parking lot across the street from Hannaford. We will run around Back Bay and do leg speed.

Friday 7/9- Off. You can bike, run or ski on your own.

Saturday 7/10- Off. You can bike, run or ski on your own.

Sunday 7/11- 8-10:15AM Skate Roller Ski. Meet at Kelsey Ridge Road off of Pleasant Hill Road in Freeport. If you need directions just email or call me.

Hope this helps everyone to have the information out early and I hope you can all make it t the practices. If you have any questions please email me at Mainecoastnordic@gmail.com or you can call me at 841-2551.

Have a fun and safe July 4th weekend.

Thank you,

Jordi

2010-05-03T12:36:00.001-07:00

Hi Everyone,

It seems like a while ago that I have seen many of you but it is that time of year again to get our summer training going and get ready to ski fast next winter!

I want to start by letting you all know that I had a great time working with all you skiers and parents this last year and am really excited for a great year to come. Those of you that gave feedback it has been really helpful and it has been a busy spring talking with other coaches and getting things organized for this year.

This year will be a lot of fun. We will roller ski, run, bound, ski walk, bike, and maybe even swim. The key is to have fun, get in shape and make some good friends!

The schedule below is what the summer will look like. I want to give out the schedule for the whole summer so people can make plans around it. The end times of each workout will vary due to the length and intensity of the work out, as will the location. The start times and days will be the same for the whole summer. I will plan on posting to the blog and emailing everyone about the updates to the schedule on Thursdays, this way you will all have it ahead of time.

Monday- Off

Tuesday- 7:30AM -10:00AM

Wednesday- 7:30AM - 10:00AM

Thursday- 7:30AM - 9:30AM then 5:00PM - 6:30PM

Friday- Off

Saturday- Off (Ski on your own)

Sunday- 7:30 or 8:00AM - 10:30AM

We are going to run a summer training camp for 3-4 days in July. We went to Ted Hall's place in Rangeley, ME last summer and might do that again but the times are not ideal. So if someone has a place they would like to host us at where we can get some good training in, that would be great.

Please email me and let me know if you are interested in participating in this summer. If we have large numbers I want to get someone to help me out, so the sooner you can let me know the better.

The cost is $400, which is the same as last summer. You can mail checks to:

Coastal Nordic Ski Club

PO Box 493

Cumberland, ME 04021

The program will begin Friday July 2nd and wrap up in the end of August when school starts back up. We will not have practice over July 4th weekend.

If you have any questions please email me at MaineCoastnordic@gmail.com

I look forward to hearing from you and hope you are enjoying your spring.

Thank you,

Jordi St. John

Training Plan

2010-02-21T17:32:00.000-08:00

Here is a plan for those that are going to be racing in the J2 Championships and for those older skiers February 27th at Sugarloaf is the Eastern High School Qualifier. If you qualify Eastern High School Championships is March 12-14 in Gunstock, NH.

2/22- Easy or off if you raced or trained all week.

2/23- Easy ski 45 min

2/24- L3 intervals 1 min on 2 min off 4 times.

2/25- Off

2/26- Short easy ski with pickups

2/27- Race

2/28- Off for J2 racers (EHSC racers 1 hour ski)

3/1- Technique work with me

3/2- Off

3/3- Easy ski :30-45 min for J2's. (Others L3 2 min on and 3 min off, 3 times)

3/4- Easy ski with pickups. 5 seconds on 55 seconds off. 5-7 times for J2's. (Other's easy 45 min ski)

3/5- J2 race (Others Off)

3/6- J2 race (others easy distance 1:00-1:30)

3/7- J2 race (Others Long easy ski 1:30 or more)

3/8- Off

Hope this helps everyone out and I can do more later if people need to get through the Eastern High School race.

Jordi

2/22 Practice

2010-02-21T14:50:00.000-08:00

Hi Team,

We will try and use rock skis at Twinbrooks but also bring along running shoes since they have almost no snow. It is tough to just run in February when we should still be skiing. Hope mother nature helps us out this week.

Monday 2/22 3:15-4:15 Twinbrooks

Thanks,

Jordi

Monday Winter Schedule

2010-02-10T16:41:00.000-08:00

Hi Team,

I wanted to get the practice schedule out for the rest of the winter so people can make plans ahead of time. I did not put skate or classic on here since we are not sure what we will have for snow in the future. If we get enough to have tracks we will try and classic but as we all know that has not been possible. The schedule is as follows.

Monday 2/15- Off School break

Monday 2/22- 3:15 to 4:30pm Meet at Pineland over by Oak Hill.

Monday 3/1- 3:15 to 4:30pm. Meet at Pineland over by Oak Hill. (I am doing an extra day from what I had scheduled on the "winter session" post and it is for anyone that is still racing/training).

Hope this helps you all with planning.

Thanks,

Jordi

2/8/10 Practice

2010-02-07T19:28:00.000-08:00

Hi Team,

We will be skate skiing tomorrow at Pineland at 3:15. Meet at the parking lot by the pond and then we can ski Oak Hill. The workout will be 1 hour. If you raced both days this weekend take tomorrow off and recover. Hope you all had a good weekend, enjoyed the Superbowl and I look forward to seeing you tomorrow.

Sorry for the late post. Racing at Trapps all weekend and then the Superbow. So a busy weekend for me.

Thanks,

Jordi

Training 2/1/10

2010-01-31T19:05:00.000-08:00

Hi Team,

We will be skate skiing tomorrow at Pineland. I talked with Pineland and you have to have your season's pass with you to ski since they are only allowing people with a pass on the trails!

We will meet at 3:15 at the parking lot by the pond next to Oak Hill since just Oak Hill is open. We will be all done by 4:30pm and end at the same parking lot.

Hope to see you all tomorrow for some technique practice, and nice work racing this weekend!

Thanks,

Jordi

MCN Monday 1/25 Practice

2010-01-24T17:06:00.001-08:00

Hi Team,

I know I did not get to work with you all last Monday due to MLK day, but tomorrow's weather forecast is for rain all day. So no MCN group training Monday 1/25. Instead I would recommend you take the day off if you trained both days over the weekend. If you took a day off this weekend or really did not train much then go ahead and train with your school team or do a core/strength workout inside.

Also in the previous post I updated the training plan for anyone that is interested in what to do this week to help get ready for the Sassi race. For the race day I will plan on getting to the Black Mountain at 8am on Saturday and will be there testing wax and letting people know what I find is working well. I know you will all have your coaches there so I don't want to get in the way of that, my role is to help people out as much as I can but not interfere. I will be leaving the race venue just after 10:00am to go to Massachusetts for a meeting.

I know you will all do well in the race on Saturday. Remember to stay relaxed, ski powerfully and with good technique.

Thanks,

Jordi

Training Ideas

2010-01-12T18:27:00.000-08:00

Hi Team,

Here is a training guideline for the next 3 weeks. I know you are all training with your school coaches so don't do this if your coach has other stuff they want you to do. Also if you do want to follow this check with your coach first and know that people can always email me if they have questions.

The reason I am putting this up here is because some people asked about a day to day training plan.

1/11- Easy ski with technique work. Or off.

1/12- Easy ski with L3 intervals. 2 minutes on and 3 minutes off. 3 times total.

1/13- High School Race

1/14- Short Easy ski or jog 30 min max.

1/15- Ski L4 pickups 5-10 seconds on followed by 50 seconds off. 5-7 times

1/16- Sprints at Rumford.
1/17- Skate Race at Rumford.

1/18- Off (You need a day off some time!)

1/19- Easy ski

1/20- Level 3 workout.

1/21- Easy L1 and shorter ski

1/22- Short Easy ski or jog 30 min max.

1/23- Race at Jackson? If you do this I would do the 30km race at L1 primarily and some L2.
1/24- Off

1/25- Easy Technique ski for about 1:30

1/26- Ski L3 Do 2 minutes on, 3 minutes off. 3-4 sets.

1/27- High School Race

1/28- Easy ski for about 1-1:30

1/29- Short Easy ski 45 min to an hour. Do pickups 5 seconds on and 55 seconds off 5 times.

1/30- Sassi Race!!!

1/31- Depending on training amount some can take day off others go for a long easy ski.

I hope this helps anyone that is interested. Once again don't feel you have to do this training schedule.

Thanks,

Jordi

Monday 1/11/10 Practice

2010-01-10T14:54:00.000-08:00

Hi Team,

Hope you all had a good weekend and enjoyed the relays and the race last Wednesday. I want to meet tomorrow at Pineland at 3:15pm for a classic ski. I called today and they said they have classic tracks set. We can meet at the nordic center and get some kick wax on, then head out and do some technique work. If you have kick wax and want to put some on tonight that is great and will help us get skiing sooner. I will also bring some tomorrow if you need it. We should be all done by 4:45pm.

Thanks,

Jordi

Holiday Training

2009-12-20T17:49:00.000-08:00

Hi Everyone,

We had a great time up in Presque Isle for the first Eastern Cup of the season and all the skiers did very well! I know some of you are done with school while others have another day or two next week. It sounds like some schools are going on a trip to train somewhere and other teams are not, so below is a training guideline for those that want something to follow. It will be great for you all if you can do it.

Please make sure you have a Pineland Pass or filled out the form and brought in $45 by tomorrow!

12/21 Monday- 3:15-4:30pm Skate Ski at Pineland as a team. 1:15

12/22- Strength double pole and single pole. 1:30

12/23- Skate ski intervals level 4. Do 2 minutes on 3 minutes off by 3-5 sets. 1:30

12/24- Classic ski if possible 1:15. All easy level 1 and 2.

12/25- Off

12/26- Skate intervals Level 3. Do 3 min on 3 min off, 3-4 sets. 1:30

12/27-Long ski classic if possible for 2+

12/28- Off

12/29- Skate with strength 1:45

12/30- Classic intervals level 4. Do 3 minutes on 4 minutes off by 3-5 sets. 1:30

12/31- Skate or run easy 1:15

1/1- Strength classic upper body double and single pole. 1:30

1/2- Skate intervals Level 3. Do 3 min on 3 min off, 3-4 sets. 1:30 (If racing on weekend don't do).

1/3- Long Classic Ski 2:15-2:30.

1/4- 3:15-4:30- Easy team skate ski at Pineland.

Have a great Holiday break and remember it is really important to keep training even without me so you will all have a great race season this winter!

Thanks,

Jordi

Training and Monday practice

2009-12-11T09:59:00.000-08:00

Hi Team,

I just wanted to get back in touch with everyone to let you know that the Monday practices will be at Pineland at 3:15PM. I have some more details about it in the blog post below.
This Monday will be a skate practice.
I hope you all have a good weekend and get some skiing in and even a race possibly. There are Atomic sprints at Great Glen you could check out on the NENSA website. I will be in Montreal for the weekend and hope to see you all on Monday.

Thanks,
Jordi

Winter Session 2009/2010

2009-12-06T13:39:00.000-08:00

Hi Team,

The Winter Session will begin on Monday December 14 and run through February 22, 2010. We will have practices on Mondays because I have Bill Koch skiers on Tuesday and Thursdays and most high school races are Wednesday and Saturdays. On most Fridays I will be leaving with skiers to go to the Eastern Cups or another race. So that coaches and skiers know the Monday practices will be easy and focus on technique and race strategies. We will do them every Monday at Pineland, at 3:15PM.

We will not have practice on 12/28, 1/18(MLK Day), and 2/15(February Break).

The races that I will be coaching at are:

December 18-19th- Presque Isle Eastern Cup

January 16-17- Rumford Eastern Cup

January 30- Sassi Race Rumford

February 6-7- Trapp Family Lodge Eastern Cup, Stowe, VT

February 14th- Pineland Race

February 20-21- Oak Hill Eastern Cup, Hanover, NH

March 5-12- Junior Olympics Presque Isle

I will be waxing skis, giving coaching advice, and supporting Maine Coast Nordic Skiers at Eastern Cups. Skiers and parents are responsible for organizing their own food, lodging and transportation. I can give suggestions on where to stay so that everyone is together or if parents have ideas of places that is great as well. I can also help some people with rides although I don't have a big car. So no guarantees.

Our Eastern Cup fee structure is $50 per race up to two races. Over two races (there are a total of 10) the fee is a flat $300 or the difference. Checks are to be mailed to:

Maine Coast Nordic, PO Box 493, Cumberland, ME 04021.

I hope this allows people to plan ahead and decide if they would like to participate in the

winter program. As I have said in the past I think it would be great for skiers to try at least one eastern cup race to get the feel for what racing in New England is like and to see the competition out there. I also want to let you all know that I have enjoyed working with the group and helping you all in any way I can.

Please let me know if you are interested or not.

Thank you,

Jordi

Weekend practice

2009-12-04T07:39:00.001-08:00

Hi Team,

It is official there is no snow at Bretton Woods or really anywhere in New England after all that rain and warm temperatures. The Great Glen sprints have been postponed till next weekend 12/12 and hopefully mother nature cooperates. This weekend is supposed to be an intensive training sessions since fall sports ran late into the session so here is the plan.
Friday- 3:15-4:15pm Skate roller ski. Meet at the Cumberland Fair grounds by Blanchard Rd and Bruce Hill Rd.
Saturday- 9:30-11:00AM Classic Roller ski. Meet at Kelsey Ridge Rd off of Pleasant Hill Rd. Will do technique and video.
11:30 to 12:00- bring your own lunch to eat at Yarmouth High School.
12:00-1:00pm- Games in the gym and strength.
(Like last Saturday we will need a few parents to help drive from morning practice to YHS and then home afterwards).
Sunday- 9:30-11:30AM Classic ski at Twinbrooks. Bring you rock classic skis. If you have waxless skis that is great if not, just a pair you don't mind using with little snow. I know Tiki Humphries had some extra skis so you can try emailing her. If you don't have rock classic skis then bring along rock skate skis. It should be fun tomorrow just might have to be flexible.

Thanks,

Jordi