Sunday, April 3, 2022

Another historic moment for DN

 For the first time in recorded history, Downtown Nordic held a practice in April.   Not to refute any of the illustrious scientific studies on climate change, but winter 2021/2022 has indeed come close to being the ultimate “Endless Winter”.   We have held on snow practices over a total of six months!  

The April 3rd practice consisted of a friendly group ski, during which various water obstacles were avoided.   The group ski was followed by caloric replenishment and beverages to counter any effects of malnourishment and dehydration  

Please stay tuned for details on May practices.  




Also Kristin is ok.  


Saturday, April 2, 2022

Tim & Steve (DN founders) reunite for Whistler Nationals Livestream commentary!

 Team Sprint Final - Steve & Tim on the mic!



(you can find a bit more on youtube from the sprint races as well.

Sunday, December 19, 2021

Advanced Group Training Program for this season

Here is the advanced group training program for this winter:

The following progressive interval sets are set out for each week.   We will do them on Monday evenings and Wednesday afternoons (pick one, NOT both!).   Over the holidays, you will likely need to do your intervals by your self or with a small group.

Dec 20th   4 x 30 seconds - fast, but with good technique

Dec 27th   5 x 45 seconds

Jan 3rd      6 x 1 minute

Jan 10th     4 x 2 minutes

Jan 17th     5 x 2 minutes

Jan 24th     3 x 5 minutes

Jan 31st      4 x 5 minutes

Feb 7th       3 x 8 minutes

Feb 14th     3 to 4 x 8 minutes

For each interval set, set out a course that will approximately take you that amount of time and then give you about a 2 minute very easy skiing rest in-between each interval.   Ideally, half the intervals would be on flatter terrain and the other half (with the workout) would be on hillier terrain OR alternatively half of each interval is on flatter terrain and half on hillier terrain.

The plan for each week is to have one interval workout (as above), one hillier and longer ski, one injury-prevention strength workout, and two easy 1 to 2 hour distance skis on flattish terrain.

The easy distance skis should be 100% under an appropriate heart rate - HR under130 for those over age 40 ... and HR under 140 for those under age 40.   The continuous easy distance ski for a minimum of 45 minutes is really important as it allows your body to develop the important capacity to recover from day to day, and from effort to effort and ensure exercise is healthy, rather than become a chronic stressor.   If you are *ever* getting tired legs the next day after a ski, it's a sign that you are skiing far too hard and need to add more easy skiing into your training.

If you follow this plan, world domination will surely follow.

Steve


Thursday, December 9, 2021

Historic Moment! Downtown Nordic holds inaugural daytime training session!

 December 8th, 2021 will go down in the history books as a very special day.  The first ever daytime training session to be scheduled on a regular workday was held.  Eleven exceptionally good looking, and questionably employed DN skiers took part in the event.  They were coached by the ever dashing and stalwart Steve Scoles in both classic and skate techniques.

The training session was deemed a grand success and we look forward to more daytime training sessions. It is nice to ski and actually know who you are training with. We were all getting tired of finding out that we were actually skiing in the dark with the Jackrabbits group.  We have absolutely nothing against the Jackrabbits.  They are all outstanding and model citizens, as well as talented skiers.  We just find them to be a little too fast and much less grumpy and confused than we are.  



Saturday, November 27, 2021

Introducing your adult program coaches!

Sue - Athletic Beginner Skate Coach



Nicest person ever.  But will happily destroy you in a sprint.


Anne-Marie - Athletic Beginner Coach


Don't let the smile fool you; she has killed bears with her hands.


Katrina - Athletic Beginner classic and some skate Coach


Katrina hitch-hiking to heaven


John M - Intermediate Classic Head Coach and Skate helper


John has been ski instructing for over 45 years.   He started instructing at age 3.


Jim - Intermediate Skate Head Coach and Classic helper






For all modelling inquiries, please contact Jim's agency.


John K - Multi-dimensional coach


John K is mixing the latest high-performance cocktail that will make you much faster!


Steve - Extremely humble coach for world domination


Sorry.  This is the ONLY ski picture I have.  I'm the one on the left.


Athletic Beginner and Intermediate sessions all meet on Windsor Park main training grid (to south / right of the clubhouse).  Look for the bright yellow toques.

Advanced sessions generally meet on the Blue oval


Wednesday, November 24, 2021

Registration is closing early!

REGISTRATION IS CLOSING THURSDAY, November 25th at 11PM  - as we are hitting our limits.

Register now or see you next year! 






Wednesday, November 17, 2021

Instructional sessions start November 29th!!

 


Hey Skiers - Great news!

Your coaches met and have decided we will start DN instructional programs the week of November 29th!   We have the snow and we have decent temperatures so we are going to get going.  Please read all of the details below:

 

COVID Policy:  We expect all members partaking in adult instructional and fitness programs to follow public health rules and be fully vaccinated.

 

Be flexible AND punctual:  all programs will be "meet outside on the snow" as we are not allowed to gather inside the Windsor Park Clubhouse for the time being so ... we need you to be on-time and also be flexible if we need to cancel due to too cold temperatures.

 

Instructional Programs:

Athletic Beginners - Mondays (classic) and Tuesdays (skate) tentatively starting November 29th 7PM - 3 sessions of each technique

Intermediate - Tuesdays (classic) and Thursdays (skate) tentatively starting November 30th 7PM - 3 sessions of each technique

Advanced - Mondays starting November 29th 7PM and Wednesdays at 1PM (this timing may change a bit as winter progresses)

 

Daylight sessions - this year, we have the ability to offer some daylight instructional sessions - let me know if you are interested and the days that work for you - we will see what we can do to help everyone get skiing better this winter.

 

A few final tips:

Be sure to get out skiing at least once or twice before the first session - so you know your equipment is ready and your body is a little more ready!

 

Register soon if you are interested - we are getting lots of interest and will cap registration if numbers start getting too high.  Registration will close for sure by November 27th at the latest. Register here:  https://zone4.ca/register.asp?id=27191

Thursday, October 14, 2021

Registration now open and dryland training starting


Registration is now open for DN Adult Programs this winter!

We will have instructional programs for Athletic Beginners, skill development for Intermediate skiers, and fitness/interval training for advanced skiers.

We're not sure though on which nights we will run programs and we may run some stuff on the weekends.   We are also need to see what COVID-19 restrictions will be in place, but we are fairly sure we will be running some good programs this winter.

We will have some dryland training at Garbage Dump Hill every Thursday at 6:30 starting on October 21st until the snow flies (you must be registered to attend these workouts).   Meet on the North side.

Be sure to email me first before coming out to dryland training!  ( Steve _ scoles at hotmail )


Here is the link to register!

https://zone4.ca/register.asp?id=27191

Downtown Nordic - Transition to Skiing - Episode 1

Katrina (DN Athletic Beginner Head Coach) and Steve (less important person) show you some basic things you can do to improve your core stability and be ready for some great skiing this winter!

Downtown Nordic - Ski-walking/striding/bounding progressions - Episode 2

Katrina shows you how to progress through 4 different levels!

A few years back, we had Twila from Pure Fitness show us some really good strength exercises to make our bodies very resilient.   

It's best to add these exercises into your regime gradually -- they don't seem like much when you first do them, but then the next day, you realize they strengthen all of your muscles that are very weak!!

Do a few light reps of these your first time and see how your body feels the next day before building up to more reps.

After 4 or 5 weeks (of doing these twice a week), you could build up to 6 to 10 reps of each exercise.

Again, be really gradual as you add these in.   

I have been doing these exercise once or twice every week for 9 years and it's really allowed me to be quite injury-free over that time.  But I always do a good warm-up and never push myself very hard with them -- just a modest workout that helps balance my body with everything else I do.