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