More news from Patagonia Training Trip.

 Race Day!

Race Day!

Hello! 

Today was our last day in this wonderful land of snow, friends, and waffles. We started the day with a relatively long skate ski during which we did speeds, technique, and some double-pole strength. It was an absolutely beautiful day with lots of sun and the snow conditions were fantastic. We decided to go out to lunch at the base of the ski area. We feasted on all our favorite foods such as french fries and empanadas. Our friends Marco and Hans were planning on joining us for a photo shoot and ski in the afternoon, but they were on a tight schedule so we had to be efficient to make it work. We headed up with them, donned in team gear and ready for the camera! The snow had gotten pretty soft and it felt like a summer day up on the mountain! Kathy scoped out some great locations for our shoot and we had loads of fun skiing around. We sent it off our favorite jump multiple times–the winners of the big air competition were Quinn and Aggie. At this point, we had to say goodbye to Marco, Teo, and Hans. This was hard as we have had a lot of fun with them this past week. After taking about 854 photos in various locations, we met up with the CAB group and took even MORE photos with them! We ended our last ski off by skiing a final lap and soaking in the sun. A couple of us had some wipeouts which brought many laughs to the group. Riding the gondola down for the last time was quite sad, but we were able to enjoy it and take in the amazing views one last time. A scramble ensued when we reached the base area: we needed to pack up, say goodbye to all of our friends, and hit our favorite waffle and alfajores shops. We managed to get it all done. For the past couple hours, we have been packing and eating up as much of our leftover food as we can fit in our stomachs. We ended off the final day by looking at all of the incredible photos Kathy took. This brought many laughs and left us all feeling so lucky to have experienced this amazing trip together. 

Thanks for following along!

 

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2nd Report from Patagonia!

Greetings from Bariloche!  Day 6 by Theresa Barth '19

 Coach Kathy on Cerro Catedral.

Coach Kathy on Cerro Catedral.

Today we went to the mountain at 9 am and blasted some Sommerkroppen (our new favorite Norwegian song) to get us hyped on our drive up. We went for a two hour classic ski with some speed and technique built in. Then we had lunch at our favorite waffle shop. The waffles consist of 45% crunchy waffle, 40% jam, and 15% whipped cream. Yummy! We had a nice little siesta before heading back out for a skate ski in the afternoon.

 Theresa and AJ enjoying the cold, fresh pow.

Theresa and AJ enjoying the cold, fresh pow.

We went for a one hour easy ski. By the end, it had gotten very windy and icy, but that wasn’t a problem for us because we were jamming out to some pumping music that was being blasted from the ski hut. In line to go back down the Gondola, we compared our recovery hours and it seems many of us have over 100 hours left to recover which is less than ideal considering there are only 15 hours left until our next ride up the Gondola! But it is no problem because we are a bunch of crafty kids and with our hearty meals, multiple Milka bars, possibly sketchy side-of-the-road churros, and Norwegian pump up music, I’m sure we’ll be more than prepared for our next day.

 The Andes...

The Andes...

On the way home, we stopped at the grocery store and stocked up on ice cream to get a couple more thousand calories in before bed time! Overall, it was a very successful day! 

 Launching!

Launching!

1st Report from Patagonia!

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Hello from Bariloche!

We just finished an afternoon ski and we’re heading back to the house now! We had a sleep-in this morning—some of us slept and some of us used it as an opportunity to do some summer homework. A brunch was made in our nice, spacious kitchen. Allie Walton and Lisa Bates have been exploring the local grocery stores, and we’ve discovered that Argentinians eat a lot of carbs and not so many veggies. So, we’ve gotten creative with our meals and we have made it work. 

After a relaxed morning, we headed off to the mountain. Everyone from Club Andino Bariloche [our partner club who spent February with us in Dublin] is so friendly, and they’re always willing to listen as we attempt to articulate our plans in Spanish. The daily ride up the gondola was beautiful, as always. The view from the top never gets old—snow-covered peaks in the distance, a stunningly calm lake, and a perfect layer of clouds. We clipped into our skate skis and did a two-hour ski with a mix of no pole skiing and speeds. The snow was perfect, and it was just warm enough to ski without a jacket and gloves. When it was finally time to finish up, we ran into some fellow Dublin students, Maddy and Adam! They were enjoying a weekend downhill ski with their host families. 

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The ski was great and all, but we had to act quickly in order to fill our glycogen window. No need to fear, we found the Milka Chocolate shop and Waffle Cabin—we’ve become frequent customers. 

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Tonight we head out to dinner as a group to a local restaurant. The trip has been amazing so far, and we look forward to many more adventures to come!   -Agnes Macy

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Nordic Summer Workouts for All Levels

People often ask me the best way to train for Nordic Skiing. The beauty of summer training for skiing lies in the fact that so many different activities help build Nordic endurance, strength and agility. Nordic Skiers will often be found playing soccer, hiking, trail running, mountain and road biking, lifting weight, roller skiing, etc. Many skiers enjoy the summer training almost as much as the winter season.

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Outside Magazine recently ranked Nordic Skiing as the most physically taxing sport in the world (https://www.outsideonline.com/2127176/ranking-worlds-toughest-outdoor-sports) so many people who are not even skiers want to learn the workouts that Nordies use to get in shape. While our top skiers have individualized training plans, I thought I would share some ideas for members of our community who are interested in learning more about Nordic training. I encourage everyone to start slowly and talk to a doctor if you have any conditions that these workouts might make worse. Proper warmup, stretching, and cool down are very important.

 Strength Circuit Training.

Strength Circuit Training.

One surprising thing to learn for many non-skiers is that a large percentage of our training (almost 80% of workouts) involves easy endurance work where we try to keep our heart rates well under 75% of our maximum heart rate. Think of an effort where you can carry on a full conversation without having to stop to catch your breath. If you have a way to measure your heart rate, you can try to subtract your age from 180 to get a number for the upper range of your heart rates when doing easy endurance.

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Nordic Skiing requires full body strength and typical workouts will help your overall fitness and help you with just about any sport you may want to pursue at Dublin. Here is a good strength workout suggestion from our first ever gold medalist Jessie Diggins. 

https://www.youtube.com/watch?v=C1tQJpcCXp8&feature=youtu.be

I also like this video series from Fischer Skis since it does not involve a great deal of fancy equipment and has different workouts for beginner, advanced, and expert athletes. There are videos of each exercise and PDF Documents outlining the workouts.

https://www.fischersports.com/us_en/nordic_/highlights/skiletics

A common mistake many young athletes make (and I made this mistake multiple times!) happens when one goes too hard when starting to get into shape. They run much too fast and are sore for days--often giving up on training altogether! If you are thinking of running, hiking, biking, swimming, try going at the pace I mentioned where you can talk the whole time or breathe using only your nose. Endurance athletes go for the long haul and do not try to get in shape in one day or one week. 

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One way to start a running program is to try the following, preferably on dirt roads or trails. Walk for two minutes, then jog for a minute, then repeat for around 20-30 minutes. The next time you workout, try alternating one minute of walking with one minute of jogging. A third workout involves walking for one minute, jogging for one minute, then running for one minute, repeat.

I will try to share more workouts in the future, but hope this gets you started!

 The end...

The end...