First Day of Winter !

The first day of winter 2012 ! No for real it is...Winter 2012  I told you !

With that being said I know many of us have been hoping, praying, wishing, dreaming, and cursing about the snow situation. What the average situation should be and what it IS  . 

Despite the lackluster snow totals Bristol Mnt has come to the rescue and created a Frozen Thunder for us to enjoy ! Ooops I meant Frozen Circus !  

( Jenna always has a smile no matter what the conditions !)

( The Circus in it's glory ! ) 

In all seriousness though Bristol Mnt has saved skiing in Rochester with the commitment to snow making and dedicated xc trail system. The weather really has just been to warm and we are lucky that they spread out some snow on the alpine area to get everyone on skis. The snow melts super fast when spread out compared to staying in a pile and as we all know xc is not the money maker a big time alpine ski centers so them accommodating xc skiers is AWESOME ! Thanks ! 

Despite all of the above we did have 3 athletes make it to Craftsbury for the first weekend of EC action.  

All in all I think it was a good start to the season for Adam, Gavin, and Madi. Nothing better to jump in a race to remind your self just how hard this sport is !

Here are a few pictures from Craftsbury 

(Gavin putting the Hurt on a NY Legend) 

(Adam with his new Madshus skis which made him faster but his old suit defiantly slowed him down, just ask the NY Legend)

(Madi getting ready to rock-n-roll sporting her new Komperdell poles and of course Madshus skis !)

A big thanks to the NYSEF coaching staff for helping the boys dial in the wax while at Craftsbury ! 

There is a chance for some snow this weekend which will hopefully help kick start the winter for us. It is only the first day of winter anyway ! 

The first  Mid-A Junior National Qualifier of the season is cancelled !  !  Our next races will be at U.S Nationals at Soldier Hollow in Utah along with the second weekend of JNQ races in Lake Placid for those not traveling to Utah.

Most of the gang that has moved of to college have been able to enjoy snow at there pre-seasons camps. Here are a couple pictures of them in action. It is always exciting to see skiers move on to the next level to see how they stack up and also how they progress as skiers and as individuals. 

(Peter at Mont Sainte-Anne with the Clarkson Team)

(Eric at Mont Sainte-Anne with the Clarkson Team)

(Margot at Foret Montmorency with the SLU Team)

(Reed Styling at an unnamed location with the SLU Team)

(Hanna sporting her new Harvard digs racing at Craftsbury)

I can't wait for winter to get started ! !

On a side note congratulations to NOAH HOFFMAN on an awesome race last weekend ! Everyone at RNR is a huge HOFF fan !! YEAH BUDDY !!!

(Robert Whitney Photo from Noah's new FaceBook Fan Page go over and LIKE it)

Fan Page 

Happy Holidays 

From

Strength Test and Summer Skiing

On Wednesday we completed our second Canadian Strength Test of the summer. We completed our first test on the second day of practice and now almost two months later it was time to look in the mirror again. 

(The group just getting started) 

As a group the results were positive. I have not calculated the scores yet but most of the athletes were comparing there results as soon as they had finished and almost all of them had improved. That's what it's all about ! 

After the strength test we headed out for a ski and some relay races ! For the first time this summer it was not on roller-skis ! 

Also available here : http://youtu.be/8G5F9biRhgo

It is amazing at how much the skiing on grass resembles skiing on snow. It is not perfect but it is a great alternative and makes for some great fun ! 

( The secrets out ! Now we know why you won...)

It's a long way to the top if you want to rock n roll !

Summer has been trucking along ! It seems like just the other day that we started our summer session and now it is almost over........ We have been working hard and have been traveling to camps near and far. Most of the group is back in town and we had a hard session last week.  Here is a short video of our session.

Also here: http://youtu.be/o7rWV6msL94

We have about 3 weeks until fall sports start practicing and our college skiers head back to campus. Time to really put the hammer down !

The week in review

Last week was a busy one for many members of R.N.R. Margot, Adam, and I  headed East to attend the 2nd annual H.U.R.T Nordic Camp while the rest of the crew had an intensity block here at home.   

The H.U.R.T camp was once again a complete success. Dave does an awesome job getting everything organized and in place for an exceptional week of training. This year we had an "elite" portion of the camp which started on Tuesday and went through Sunday. This allowed for a low athlete to coach ratio and also a solid training block for those who are at a higher level. Friday afternoon the general camp got fired up and it was all hands on deck as about 30 juniors ages 12-18 rolled in to camp. 

Skiers eat A LOT of food and we had A LOT of Food ! 

The camp is great for many reasons but the biggest is the location. Located in Queensbury/Glenns Falls the opportunities for training are unlimited with the bike path located just a short roll from camp the elite athletes could ski right out the door everyday. With Glenn Lake, Lake George, and the Hudson River all located within a few miles every workout ended with a swim which is pretty awesome. 

Catching some rays at Glenn Lake

Dave spent a lot of time posting on what went down last week so for a complete recap check out his clubs blog at   http://hurtnordic.blogspot.com/ this has a ton of pictures from the week. 

Here is also a video recap from the week. 

Aslo available here:  http://youtu.be/JBcZXMVD2Uc

Back here it has been all business as well. We have been really trying to narrow the focus on technique now that everyone has had enough time on skis to be comfortable and confident to push the envelope. On Monday we focused on classic technique and ran through a bunch of drills before finishing with a strength session.

The Elite boys were taking no chances with safety ! 

"Don' worry we were not moving ! We were stuck in an epic traffic jam thanks to the six-flags water-park"

This is not camp this is R.N.R ! ! We are pretty lucky to have such a large group of skiers with us, it makes every workout like a day at camp !

Here Hanna is working on weight transfer and balance, she is headed to Harvard in the fall and is looking to make the jump from High School to College Skiing. 

Colleen keeping it all in focus 

Fast Feet off the Line 

Coach Weston sharing some knowledge ! We are really lucky to have a guy like Roger Weston around he not only bring a wealth of knowledge but also reminds us that you can do it even if you live in Rochester or NY because people HAVE DONE IT !  It takes a lot of hard work, focus and dedication   but make your dreams REALITY ! 

NENSA R.E.G and J2 Camp

We just returned home from Craftsbury VT where the NENSA USSA R.E.G and J2 Camp were taking place. This was the third year in a row that NENSA has allowed Mid-A to select athletes to attend the camp in addition to the NENSA athletes who qualified. This is also the third year in a row that I have been able to attend as a coach. 

( We just arrived but it was time to get to work ! Riley was all smiles after learning that she would not have cell service and that the Lululemon store was yet to be built in Craftsbury !!)

This year we were represented at the R.E.G camp by Adam, and Alyssa. Attending the J2 camp were Riley, Peter, and Tommy. To have 5 of the 7 Mid-A athletes represented speaks volumes about the ability of athletes we have training with us this year. The goal of the camp is to bring together the best athletes in NE to train together and raise the bar that is also the goal with R.N.R within Mid-A. So to have our athletes attending this camp is a huge advantage. 

(Tommy during the DP intervals)

They are able to train along side some of the best juniors in the country as well as many of the best skiers as the Craftsbury Green Team and Stratton Mnt Elite Team also participated in some of the workouts. In addition to training along side these athletes they were also exposed to some of the best coaches in the county. Needless to say the learning possibilities were endless !!  

( Alyssa rolling with the big guns ! A picture is worth a 1000 words ) 

Here are a bunch of pictures from the week at camp ! Thanks to Liz Kantack for some of these pictures. Liz coaches at Stratton Mnt and together we headed up the J2 Camp with help from Janice, Amy, and the rest of the coaches. It was an awesome experience to work along side Liz for the week as she is always one step ahead of the game and made everything flow for the J2 crew ! 

( Riley working on her DP during the interval session)

(Alyssa and Maile leading the way)

 Maile and Nina (J2) were also representing Mid-A and NYSEF at camp 

(Adam working on his DP Technique on an OD Ski with the Vermont country side in the background, life could get worse :)

(Just leaving the transition on the last day of camp. We rolled for 1.5 and then ran back to Craftsbury to finish the week off, I'm pretty sure we are laughing at my sweet bike tan our lack of either way it was all smiles)

Each year the quality of the camp has improved and this year was no different. The athletic ability and level of fitness that the athletes bring continues to improve and to be a part of that is something special. To work with such a talented group of athletes is very motivating as a coach but the ability to learn from the other coaches involved with the camp is truly priceless.  It is a win/win situation for our athletes and myself as a coach and my biggest thanks goes out to NENSA and USSA Nordic for letting us take part ! Thanks !!

For even more pictures and video visit the Nation Nordic Foundation Facebook page at http://www.facebook.com/NationalNordicFoundation

The NNF is a leading contributor to US Nordic Skiing so even if you don't want to see anymore pictures be sure to "Like" the page and do your part to support US Nordic Skiing ! 

Also for more pictures from Liz check out the Stratton Blog at http://smsxc.blogspot.com/

One last thing from our week at camp.

Sam Evans-Brown who is an reporter came over to do a piece from NPR. It came out really well, check it out!!

http://www.nhpr.org/post/roller-skiing-summer-training-winter-athletes

It's all up to YOU !

Now that school is over the real work begins ! The daily schedule of attending school and athletic practice makes it easy to have a complex schedule seem pretty easy to maintain. Accustomed to a routine that YOU have been in for the last 9 months things will soon change. YOU have been required to maintain a schedule that enables you to be successful in the classroom, and on the athletic stage.

(Find someone that will help YOU push YOUr limits)

 Now for most of you that schedule has changed. YOU don't have to get up for school, YOU don't have to practice, YOU don't have to be in bed before certain time , YOU have all the freedom in the world. Now is when it gets hard and now is when YOU need to make the decisions and set the schedule that is going to make YOU successful. 

(Find a group to help YOU become better)

To make it easy on YOUrself find someone else to help YOU accomplish YOUr goals. It is a lot easier if YOU have someone else also counting on YOU to be at the weight room, trial head, pool, or parking lot! 

(YOU can't do it alone)

(Enjoy what YOU do)

(Stay focused on YOUr goals !)

(Training is black and white, YOU have to make the choices)

(What are YOU going to do !?!?!?!?)

(Eat, Sleep, Train, Recover, and YOU will become better!)

    

Back at it !

We are in to our second full week of summer practice. Last week we got back to the basics and went over goals and expectations of the program and athletes. This week we are starting to do the work that will build the foundation we will use in the coming months . 

The work started with the baseline fitness test. This is a great test because it is standardized and there is a lot of information (test results) to compare our own information to. It also is a quick reminder that no matter what you have been doing you can always improve an aspect of your training. Its also not a bad thing to remember what it feels like to hurt a little. 

( Getting back after it) 

We started the test with our traditional running test. We have been doing it for the last 3 years. I have yet to compare the data but it seemed as though most athletes set P.R's and as a group were on pace for where the needed to be. 

(Into it)

I'm truly blessed to have great athletes and great coaches involved with this program ! The above picture shows the athletes completing the baseline fitness test under the watchful eye of coach Roger Weston. Yeah that ROGER WESTON ! 

Coach Weston brings a wealth of knowledge, experience, and fun to the program. He is currently undergoing a personal transformation that has seen him lose over 30 lbs since last summer. He just raced in the Whiteface-Wilmington Road Race and Saranac Crit this weekend in the 65+ field. After some 30 years away from competitive cycling he is back on the saddle and looking good ! 

It takes focus, teamwork, and effort to get the best out of yourself ! It does not matter what school you go to, who your grandfather is, where you live, or anything else you think hampers your development all it takes is HARD WORK ! and a lot of it....

Last year our Mid-A J2 boys team was comprised of 3 RNR athletes they missed the medals by .3 seconds. Two of them are pictured above and were partners during the baseline test. Watching them complete the test I know they are still thinking about that .3 seconds ! I don't think they need much motivation !  

  

Summer Registration is Open !

Registration for this summers program is now posted and available. Please visit www.rochesternordicracing.com and click on the R.N.R Announcement Tab on the right hand side of the page or view the recent announcement labeled  "Summer Registration 2012" !

If you have any questions feel free to contact me at Jason@rochesternordicracing.com

( R.N.R Athletes and Coaches at Junior Nationals 2012)

Junior Nationals Day 1

Today kicked off the first day of racing here at Junior Nationals. The morning cold gave way to the warm western sun and it was game on !

Peter about to start his heat

Leading the way not only for R.N.R but Mid-A were Peter 20th and Tommy 22nd who both qualified for the sprint rounds. They were the only Mid-A skiers who made the heats so the pressure was on.

Tommy Pre Super Man

Unfortunately they were not able to make it out of the preliminary rounds and the day was over, it was a great experience for both of them and a good starting point for the rest of the week.

All in all everyone got out and got after it today and that's whats important. Taking what is given and learning from your experiences to become better each day !

Tommy about to start

Not a bad place to spend your day !

To see a sweet video of Tommy's start and end to his day !

Check it out

http://youtu.be/almPpBROH-g

Sectionals 2012 !

Sectionals is the 2nd biggest day of the year when it comes to High School Skiing here in NY. Their is a lot on the line and as usual you find out what people are made of. You could win every race of the year but when it's on the line will you come through? This year the 2 most dominate skiers in Section 5 did just that ! Eric and Alyssa have been on top of the results list all year and Monday was no different ! They are both deserving champions and representatives of their High School programs. Lucky for us they are also part of Rochester Nordic Racing ! They have been a part of the program almost from the start and it is a testament to themselves, family, friends, and coaches that they have been able to be successful !

(Alyssa and Eric 2012 Sectional Champions !)

One of the reasons that Sectionals is such a pressure packed event is that you throw all the season results out the window and it's a one day showdown to qualify for states. If you finish in the top 12 your headed to the big show if not your a spectator. You could argue that it is not fair or you don't like it but that's the way it is !

Luckily in a sport like nordic skiing hard work is often rewarded and this year was no different. It was pretty obvious in many ways that the athletes who have been making an effort to become better are doing better.

This year R.N.R athletes were stacked in the top 12. On the girls side Alyssa led the way claiming the over all victory Margot had a repeat performance from last year and finished 3rd, Colleen had arguably her best race of the year to finish 4th, Emmy was 6th, Jenna 10th, Maggie 11th and Hanna 12th, Just out for the 2nd year in a row finishing 13th was Katie ! Sara also had a great race finishing in 18th followed by Megan in 27th and Jenna in 29th.

The biggest story of the day was that the Mendon girls were ahead of HF-L in the team score. I'm not sure when if ever HF-L had not won sectionals on the girls side? So the overall came down to the relay the next day where HF-L was able to get the victory and secure the Sectional Title ! ! Congratulations to HF-L !

(Top 3 girls from the distance Race Alyssa, Riley, and Margot. )

The picture below is from the top 3 teams in the relay race. HF-L had 3 teams in the top 4 places but only one scores so Webster was 3rd ! I really like this picture because EVERY GIRL EXCEPT 1 attended an R.N.R Practice this SUMMER ! ! A picture is said to tell a 1000 words but this one probably reviles more than that!

(Top 3 Relay Teams)

Girls State Team ! Lot's of familiar RNR faces !

On the boys side of things Eric led the way winning the race ! I'm not sure if he is the 1st Champion from Webster or not ? I will have to ask coach Weston but Eric has brought Webster back in a big way the last couple of years ! Just behind Eric was Langton in 2nd, Gavin in 3rd, Peter in 4th, Conner in 6th, Tommy in 8th, Jack in 11th and Marco in 12th ! Yea your reading that correctly 8 R.N.R'ers in the top 12 !! YAHTZEEEEE ! The boys of the summer have been rocking all year long and sectionals was no different great to see them make the show ! Woody had a good race and was 14th less than 10 seconds out of 12th! He has had a great season and will be working hard this summer to make his way in to that top 12! Scott also had a great race finishing 19th, Mike was 29th I think he was a little disappointed but will be back to fight again at JN's !

(Boys top 12)

As with the Girls the Boy's title would be decided by the Relay and the biggest surprise of the weekend was the Pittsford Boys knocking off HF-L to win the team title ! Piitsford has been knocking on the door recently and they were able to make it happen. Congratulations to coaches Gorbold and D'Hont ! As with any high school program the coaches put in more hours than anyone and they were rewarded today !

(Boys relay team bringing home the trophy ! All 3 of these guys were a part of the summer program so it was pretty awesome to see them win ! Also to note is that they all will be back to defend next year !)

I'm lucky to have the opportunity to coach all of the athletes of R.N.R and without the help and support of all the high school coaches that would not be possible. The reason R.N.R was started was to raise the level of skiing within the Mid-Atlantic division and I think we are doing that one stride at a time ! Thanks for all the support and congratulations to all of the coaches, athletes, friends and families !

Next stop Lake Placid for the State Championships !

www.rochesternordicracing.com