The DN Buff Travels the World - Episode 23

 DN Buff made it's way through the Northwest Passage on board the CCGS Amundsen.  Picture taken on board the deck around Pond Inlet (Baffin Island).  Mud on face from the box core sample (seen in other photo) - which is from the bottom of the Arctic Ocean floor or more specifically Eclipse Sound.  Also included is a photo of the rosette deployment area with scenery of sampling site in the background taken in the early evening.  

DN Buff also made it to Bloody Falls located south of Kugluktuk, NU on the Coppermine River.  Photo is of me with a teacher from Whitehorse and several boys from Kugluktuk High School on a 'what can we see from the top of that hill' adventure walk near the falls.  

It was an awesome adventure....

 

Movie of the Week

Trails Across the Steppe (Trailer) from Anni Seitz on Vimeo.
 
Maybe we can have a night where we watch this movie!

Love this!

Early skiing at Birds Hill Park

from Earl I.

Some great skiing photos

Alex Harvey skating and classic striding (courtesy of Fasterskier.com):

Plank Program

One thing I'm going to emphasize for improving your skiing this year is to have very good core strength and stability.

Here is a simple program that will significantly increase your core strength and stability.  Ask a professional to show you proper form.

Do this two or three times per week. Start with some light planks and aerobic activity as a warmup.

first 4 weeks:
front plank - 3 times x 30 seconds.  week 1 - do 30 seconds and add 10 seconds each week;
side plank (each side): 3 x 15 seconds; add 5 seconds each week.  Focus on perfect from

second 4 weeks:
add 3 x 10 pushups - with perfectly flat body (add 2 pushups per week).  add 3 x 10 bird dogs; add 2 per week.

next 6 weeks:
add 3 x 10 jumping jack planks; add 3 x 10 russian twists; add 2 per week.

Focus on perfect stable form. 

At the end of 10 weeks,you should be up to a 2:30 plank!  In February, anyone who can demonstrate a proper 2:30 minute plank, will be inducted into the DN plank hall of fame!

A normal day in Downtown Nordic training

Thursday - Oct 23rd - Practice Cancelled

In lieu of practice on Thursday night, come out and watch the Canadian Cyclocross Championships on Saturday and Sunday at the Forks.  More info here:



http://winnipegcx2014.ca

Classic ski drill

This is one of the drills we'll be doing at our dryland practices starting next Thursday.  You can start practicing it now!

Striding Technique

Here's a great video of classic striding technique.  It was put together by the US National team to use for there athletes.  Watch the slow-motion portions and observe the very subtle and slight foot drive with the leading foot just before they grip the snow.

DN registration and information

Registration for DN - 2014.  It closes on Dec. 1st!





The link:
https://zone4.ca/reg.asp?id=7599






The details:

Some potential for time changes ... we will keep you posted

Pre-season (until good snow)

 - Thursdays at Westview park (garbage dump hill) at 6:30PM starting October 9th - dryland fitness and technique

Early Season (first good snow  to late December / early January)

 - Mondays and Thursdays at 7PM at Windsor Park - technique instruction and drills

 - start our Jackrabbits program - led by Steve Wintoniw  (contact him at stevenwintoniw at gmail.com)

 

Mid to Late Season (early January to late February)

 - Monday interval training sessions at 7PM (usually with a technique component depending on how cold it is)

 - approximately bi-weekly weekend out-of-town skis - led by Katrina Froese

 - no Thursday training for this portion of the season

Other:

 - fees - $65 per person / $100 per family - a special DN gift is included in this price

 - we want to develop more coaches this season! -- any DN member can have their coaching training fees covered (CANSI, jackrabbits, etc.)

For the adult programs, you should be in very good shape and plan to ski regularly through the season.