Hillbounding Week Two - So Weird and Windy

Last weeks soft start got a little harder and right from the git go as a large backhoe blocked our path to the upper lot forcing an initial climb before we even started. Twenty six folks arrived and pulled off an equal amount of reps (plus a few bonus efforts). The stiff and brisk North wind made for chilly conditions at the knoll but comfortable down under. We did spend some time going over the fundamentals and we offered up a fair amount of recovery time but all said it was fairly physical. We still have a way to go technically but I look at that as a positive....you don't want to peak too early.
I did notice some outstanding if not repeated efforts. Consistency counts for a lot in skiing as small mistakes repeated a lot wastes energy and big mistakes means you are probably falling down a lot. Some goals for next week:
Proper hand position. Shoulder width, arms flexed yet rigid, hand/wrist in poling orientation and close proximity to the thigh (twice, forward and aft).
More upper body compression. Torso to hip. Hip to Quad. Knee to ankle. Remember there are no straight lines in skiing.
Breathing. Breath control in skiing is like that in swimming. In swimming if you breath with your head down you suck up water. In skiing you use breathing to initiate the next compression phase, not just to suck in air.
A couple notes more:
Be aware of road construction and be prepared to park alongside the entrance way.
We will kick on the lights next week, all the better to see you with my little dearies.
Expect the Thrillsome Threesome to return.
Our new email address at goincomp@att.net
All in all a good night. Expect some soreness to creep in the next 24-36 hours as DOMS returns but this too shall pass. We go at 5:28 pm next week....weather or not.
Special note: Tommorow is October 1st and as you know you never leave your house without your ski poles. For the next six months you are skiers and poles should be your friend!

Hillbounding 2009 A Soft and Soggy Start

It had to happen. After three weeks with almost no rain we started the hillbounding season with light precipitation. The wet weather did not stop 17 athletes from enjoying what was actually nice conditions. The wet ground was soft and as you know the temps feel 20 degrees warmer whilst bounding. Just an FYI that it would have to be pretty nasty before we cancel, we have even been out in snow before this.

The semi soft start went well and we focused on the technical aspects of skiing rather than the pure workout. We did do a modest lactate interval at the end which as always proved to be unpleasant but was survived by all. There is some work to be done with technical skills but by and by it went pretty good, especially as about half the group was first timers. It was kind of a dry run of sorts but that said I do expect DOMS to rear it's head a little.

We did not need the lights tonight but that will end shortly and the hill lights will go on. Please note to bring dry clothes as even when sunny you sweat up a storm and water bottles are a good idea. See previous post for more ideas.

We start again next week at 5:28pm rain or shine. Nice effort goes to all especially to Bill, Coop and Andy who finished Ironman Madison just a week ago, whew! Stay loose and remember we never leave the door without ski poles starting in Oct.

HILLBOUNDING 2009 - Implement of Destruction

If XC skiing is your thing and being in shape is important to you hillbounding is what you do in the fall. Hillbounding is arguably the toughest yet most beneficial workout you can do to prepare yourself for the coming ski year. Hillbounding is the ONLY workout that combines conditioning with technique and strength into one. It is an incredibly productive use of time and will accomplish more in 90 minutes than you get in a week. There is only one problem: It's crazy tough. Evil, wicked mean and nasty is the name for this bad boy workout and that is why we do it as a group....it's too hard to do by yourself and besides, we have some fun with it as well.

Hillbounding consists of a series of drills that involve bounding, running, leaping, dancing and pulling yourself and others up hill. Did I mention poles? Yea we use ski poles as well as ropes and other cool implements of destruction. Is it hard?, you bet. Will you get better? Absolutely! Can anyone do it? Sure, we are all on the same hill and if you fall behind you just skip a rep, we will be right back with you.

So what is next?

Hillbound 09 starts next Tuesday the 22nd at the Bairds Creek Ski Area (Triangle Hill). We park and meet on top the hill with a warmup and briefing at 5:28pm. To get there you go East on University to Humboldt Road (two blocks from In Comp)and East 100' to Bairds Creek Parkway and right UP to the hill.

BEL
Basic Equipment List

• Good athletic running shoes.
• Lightweight workout clothes. Remember Hillbounding makes it feel 20 degrees warmer than it is.
• Water Bottle
• Short (preferably) to the armpit XC ski poles, cheap is good. I will have about 15 pair to borrow on a 1st come basis.
• Dry clothes for after the workout.
• Lots of your friends and a good work ethic.

We will see you Tuesday. Stay hydrated and don't believe what others say...........it's much worse!

TNR Farewell and Ironman and DCC 9/15

What a week. We have had three weeks of great summer weather and today is no exception. It was a busy week here what with Ironman preparations, Door County Century, Levis Trow WORS and my niece getting married (in LaCrosse). I have over a thousand miles driven this week, changed two crudillion flats and still managed riding the Bowery every day......a little.

Tonight a half a dozen riders rode what may be the final "official" TNR of 2009. The weather the past three weeks has been great and tonight put a cherry on that. Warm, calm and sun.... sweet.

The Wisconsin Ironman took place on Sunday with hot but good conditions. I know all out local participants finished and did great.

The DCC was Sunday as well with a big field and awesome weather. This was year 30 and was one of the best. There were a lot of crashes with at least three getting a ride in the rescue squad with some nasty but not [too] serious injuries. 1900 others made it uneventfully except for Todd and Erick who went down minutes from the finish when Todd tried to play Leap Frog with Erick's bike........at 20MPH. Boys will be boys. Neither was hurt but have a good story.

We start hillbounding next week so look for the next post but keep on the bike. The weather is good and winter can wait. The FTF is this weekend and the Fox Cities Marathon. Good luck to those folks and as always SO2...........stay on two.

TNR Sept.1 - Hillbounding - Kids Skiing

.................big legs was the motto on this ride. We had perfect weather, sunny, calm, warm but not too warm and leg's o' plenty. The long group mustered some serious horsepower and kept together and whipped up a torrid pace. The Rendezvous group stayed cohesive and had a stellar 21 mph average, nice with smiles all around. As everyone noticed the sun is setting earlier and nights are cooler. There will only be two more weeks before we will need to shift to 5:00pm with a shorter route.

Tuesday September 22nd also marks the return of Fall Hillbounding at Bairds Creek. I will have more details on that but for now some brisk hill striding would be in order to minimize the DOMS* effect that hits after the first few weeks. Dust off the poles and get out the running shoes as you do not want to miss any of the 11 sessions.

One another ski front and if you know of or have KIDS under 12 check out a new program created by Jen and Noel Versch called Bay Area Youth Nordic Ski Club. This will be great for kids and mirrors successful programs in other areas. Call them at 920-822-8982 for info or click on the poster at the top of the page to expand it.

* DOMS= Delayed Onset Muscle Soreness