Training schedule for athletes staying in Bozeman Nov. 22-29
Wed Nov 19, 08:33 PM
by Kristen Westesen
Please note: there will be NO VANS running this week as they will be in West Yellowstone. Here is the training schedule for athletes in all groups who are not going to the camp in West Yellowstone:
Saturday, Nov. 22 – Lindley Park, skate skiing if there is snow, running if there is no snow. 10:00 a.m. to noon.
Tuesday, Nov. 25 – Lindley Park, skate skiing if there is snow, running if there is no snow. 4:15 p.m. to 5:45 p.m.
Wednesday, Nov. 26 – Lindley Park, skate skiing if there is snow, running if there is no snow. 4:15 p.m. to 5:45 p.m.
Thursday, Nov. 27 – NO TRAINING for all groups. Eat some turkey and do something fun with the family!
Saturday, Nov. 29 – All groups will meet their coaches in West Yellowstone at the Rendezvous Ski Trails trailhead—just off the parking lot. J5’s will ski with Heidi, J4 with Kristen, J3 with Gro and J2 with Bjørn. Meet at 9:00 a.m. We will SKATE ski, watch the skate SuperTour race and then return to the trailhead around 11:00 a.m.
Coaches in Bozeman for all groups will be Heidi and Danny. Dragan, Bjørn, Gro and Kristen will be coaching in West at the camp. Have a great week and a great Thanksgiving break!
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J5 Training Nov 18-22
Mon Nov 17, 11:52 AM
by Heidi Makoutz
Tuesday Nov. 18th – 4:15 – WITH POLES Meet at the West Hospital Parking Lot (connected to the backside of Pete’s Hill Trails) for practice at Lindley – Technique, Strength and GAMES!
Thursday Nov. 20th – 4:15 – WITH POLES Meet at the West Hospital Parking Lot (connected to the backside of Pete’s Hill Trails) for practice at Lindley- Relays and GAMES!
Saturday Nov. 22nd – TBD
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J4 Training Nov. 18-22
Mon Nov 17, 11:50 AM
by Kristen Westesen
Tuesday, Nov. 18 – Easy running with ski poles and games at Lindley Park
Wednesday, Nov. 19 – Strength, games and relays at Lindley Park
Thursday, Nov. 20 – Easy running/ski imitation with ski poles and games at Lindley Park
Saturday, Nov. 22 – TBD based on snow conditions in West Yellowstone and the plans of the older skiers. Please look for an email or check the “Training Schedules” link at bsfnordic.com later in the week.
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Training for the week of Nov.17
Mon Nov 17, 11:07 AM
by Bjørn Bakken
We’re getting close. Just another couple of days, and then we’re off to West!
This week will focus around easy, fun training (in preparation for a solid week of training in West). Here is what we have planned:
Tuesday: AM Strength on your own
PM Easy running and relays at Lindley
Wednesday: Games and relays at Lindley
Thursday: AM Strength on your own
PM Easy running at Lindley
Saturday: Depart in the AM for West with skate ski training to follow!
This is it. Once we leave for West the season really picks up steam, and we have to be ready to hit the ground running. This is where the focus that each of you has displayed during training pays off. Good habits are more important now than ever.
More to follow as we get closer to the weekend.
Keep on rockin in the free world.
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Training for all groups, Saturday, Nov. 15
Fri Nov 14, 12:20 PM
by Kristen Westesen
Here’s the plan from Dragan:
This Saturday we will try something that we have not done in 8-10 years. We will go to Bridger Bowl, hike up and ski on higher elevation. We will meet at the BB base at 10 am. Please bring hiking shoes, rock skate skies, ski clothes, drink and snack. Vans will depart at 9:15 am from the swim center.
It will be lots of fun, we have done this with BSF skiers 10 years ago.
Dragan Danevski
BSF Nordic Program Director and Head Coach
Tel: 406 579 7874
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J5 Training Nov 11-15
Tue Nov 11, 09:49 AM
by Heidi Makoutz
Tuesday, Nov. 11 – Triple Tree, hiking and ski imitation with ski poles and games
Thursday, Nov. 13 – Triple Tree, hiking and ski imitation with ski poles and games
Saturday, Nov. 15 – 10:00 a.m. Location and training tbd (hopefully we will have snow!). Check here for updates!
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J4 training Nov. 11-15
Mon Nov 10, 12:02 AM
by Kristen Westesen
Tuesday, Nov. 11 – Triple Tree, hiking and ski imitation with ski poles and games
Wednesday, Nov. 12 – Lindley Park, hiking/running, strength and games
Thursday, Nov. 13 – Triple Tree, hiking and ski imitation with ski poles and games
Saturday, Nov. 15 – 10:00 a.m. Location and training tbd (depends on the snow conditions). I will send details in an email and at bsfnordic.com later in the week.
Think snow everybody!
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Start Time for the M time trial
Sat Nov 8, 06:27 PM
by Bjørn Bakken
The “M” time trial will start promptly at 10:00AM. Please arrive around 9:30AM to allow for a good warm up.
-Bjørn
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J2 Training Plan (Nov.4-9)
Mon Nov 3, 09:55 PM
by Bjørn Bakken
Tuesday: AM – Strength on your own PM – Running and ski imitation at Lindley
Wednesday: Classic rollerskiing at Triple Tree
Thursday: AM – Strength on your own PM – Running and ski imitation at Lindley
Saturday: Skate rollerskiing on your own at Triple Tree
Sunday: M time trial (all groups will do this)
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J5 Training Nov 4-8
Mon Nov 3, 03:50 PM
by Heidi Makoutz
Tuesday, Nov. 4 – Running, strength and games at Lindley Park (For new athletes, we start and end Lindley Park training at the parking lot west of the hospital off of highland, in the back) 4:15 to 5:45
Thursday, Nov. 6 – Running and games at Lindley Park (meet at the back hospital parking lot again). 4:15-5:45.
Saturday, Nov. 8 – NO TRAINING DUE TO THE SKI SWAP. If you have questions about equipment, feel free to call or ask me at practice. I will be at the ski swap to help as well!
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J1/OJ training Nov. 4-9
Mon Nov 3, 03:39 PM
by Kristen Westesen
Tuesday AM – Gold’s: power with low resistance PM – Lindley: running and ski imitations
Wednesday AM – running PM – Triple Tree roller-skiing classic
Thursday AM – Gold’s: power with low resistance PM – Lindley: running and ski imitations, 3 PM lab testing
Friday 3 PM – lab testing
Saturday – Triple Tree roller-skiing, skate on your own
Sunday – M time trial for all groups
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J4 training Nov. 4-8
Sun Nov 2, 10:37 PM
by Kristen Westesen
Tuesday, Nov. 4 – Running, ski imitation and games at Lindley Park (For new athletes, we start and end Lindley Park training at the parking lot west of the hospital off Highland Blvd.)
Wednesday, Nov. 5 – Hiking, strength and games with ski poles at Triple Tree
Thursday, Nov. 6 – Running, ski imitations and games at Lindley Park
Saturday, Nov. 8 – NO TRAINING DUE TO THE SKI SWAP
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J2 training Oct. 28-Nov. 2
Wed Oct 29, 10:25 AM
by Kristen Westesen
Tuesday: AM Strength on your own PM Ski technique and games at Lindley
Wednesday: Rollerski technique (both skate and classic)
Thursday: AM Strength on your own PM Agility/balance/coordination drills/games at Lindley
Saturday: Run/hike at Hyalite
Sunday: Instead of rollerskiing at Hyalite tomorrow (Sunday), we will instead drive out to Chico Hot Springs and rollerski there. This will be a nice change of location and a chance for some fun. Please bring your classic skis, a change of clothes for swimming and being dry afterwards, and some cash for lunch.
Vans will leave the swim center at 8:00AM. We plan to return sometime around 2:00PM. Please remember that it is daylight saving time (“fall BACK”) tonight, so there should be no reason to grumble about an earlier departure time.
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J5/J4/J3 training Oct. 20 - Nov. 1
Mon Oct 27, 09:51 AM
by Kristen Westesen
We are down to our final few days of “fall” dryland. Starting November first, we will officially separate into three groups for “winter” training with a coach for each: J5 – Heidi, J4 – Kristen, J3 – Gro.
This week we will continue to work on ski technique, strength, agility, balance and try to invade some of the older skiers in their games. Here’s the plan:
Tuesday, October 28 – strength (power of 13?!?), ski imitation, and games, Lindley Park
Wednesday October 29 – over distance hiking with ski poles, Triple Tree
Thursday, October 30 – agility, balance, coordination and games, Lindley Park Wear a Halloween costume of some kind and get candy!!
Saturday, November 1 – hiking at Hyalite. Time and specific location tbd, please check back later in the week.
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J1/OJ Training Oct. 28-Nov. 2
Mon Oct 27, 09:40 AM
by Kristen Westesen
Tuesday, AM Gold’s Max test PM Lindley, ski techniqe test and games
Wednesday, AM easy running PM roller ski technique test classic /skating
Thursday, AM Gold’s spec. exercises PM Lindley agility, balance, coordination games
Saturday, Hyalite, hike /run tour
Sunday, Instead of rollerskiing at Hyalite tomorrow (Sunday), we will instead drive out to Chico Hot Springs and rollerski there. This will be a nice change of location and a chance for some fun. Please bring your classic skis, a change of clothes for swimming and being dry afterwards, and some cash for lunch.
Vans will leave the swim center at 8:00AM. We plan to return sometime around 2:00PM.
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J1/OJ training Oct. 21-26
Mon Oct 20, 10:52 AM
by Kristen Westesen
Tuesday, AM Gold’s power and plyometrics
PM Triple Tree, roller skiing skate
Wednesday, AM easy running 1:15 hour
PM Triple Tree, roller skiing skate
Thursday, AM Gold’s power and plyometrics
PM, roller skiing skate
Saturday, 9:30 AM, roller skiing skate, time trail at Hyalite
Sunday, hiking running, Bear Canyon to Bozeman Creek
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J2 training, Oct. 21-26
Mon Oct 20, 10:50 AM
by Kristen Westesen
Tuesday, Triple Tree, running/ski imitations
Wednesday, Triple Tree, roller skiing skate
Thursday, Triple Tree, running/ski imitations
Saturday, 9:30 AM roller skiing skate, time trail at Hyalite
Sunday, Meet at Bozeman Creek. We will still run, but rather than run for the 3 hours it takes from Bear Canyon to Bozeman Creek, we will do an out-and-back run (about 2-2.5 hours) from Bozeman Creek. Many of you are tired (understandably so) after this block of intensity. Some of you are just getting back into the swing of BSF after some time off doing other things. Given this, 3+ hours of running may be a little extreme for our group.
Hunters are out. Please remember to wear something obnoxiously bright. Blaze orange is IN. Safety by choice, not by chance.
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J5/J4/J3 training Oct. 21-25
Mon Oct 20, 10:48 AM
by Kristen Westesen
Tuesday, Oct. 21 – Triple Tree, hiking/intervals with ski poles and games
Wednesday, Oct. 22 – Triple Tree, speed/agility/relays/games
Thursday, Oct. 23 – Triple Tree, strength/hiking with ski poles
Saturday, Oct. 25 – Langhor Campground, Hyalite, hiking and games 9:30 a.m. to 11:30 a.m.
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J2/J1/OJ training Oct. 14-18
Mon Oct 13, 11:57 AM
by Kristen Westesen
Tuesday: am J1/OJ – Gold’s, J2 – On your own
pm Triple Tree, rollerskiing, classic
Wednesday: am 1:15 hr jogging
pm Triple Tree, classic rollerskiing
Thursday: 2:00 pm Triple Tree, classic rollerskiing
Saturday, October 18 – classic rollerski time trial
Meet at the parking lot at the entrance to Hyalite Canyon at 9:30 a.m. You will ski from that parking lot to Langhor Campground. After the time trial, you will do one hour of easy hiking/jogging on the trails. Training will end at approx. 11:30 a.m. at Langhor Campground. Bjørn will drive a van to Saturday’s practice—leaving from the Swim Center at 9:00 a.m. on Saturday morning.
Sunday, October 19 – running/hiking on South Cottonwood trail starting at 9:30 a.m. Meet at the South Cottonwood Trailhead (To get there: take South 19th past Hyalite another 2 miles until it ends at Cottonwood Rd. Turn left and follow the road 2 miles to Cottonwood Canyon Road. The trailhead is approx. 4 miles further at the road’s dead end).
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J5/J4/J3 training Oct. 14-18
Mon Oct 13, 11:51 AM
by Kristen Westesen
Last week was lots of fun. Great job and great energy, everyone! This week we move back into a higher intensity block with more ski-specific training. Please remember to dress warmly now that the temps have dropped—a hat and gloves are important. I hope that the snow is getting you inspired for the winter ahead!
Here is the schedule for October 14-18:
Tuesday, Oct. 14 – hiking and ski imitation with classic ski poles at Triple Tree
Wednesday, Oct. 15 – strength and orienteering at Triple Tree
Thursday, Oct. 16 – will be at 2:00 p.m.hiking and ski imitation with classic ski poles at Triple Tree. Ends at 3:30 p.m.
Saturday, Oct. 18 – hiking with ski poles at Langhor Campground, Hyalite Canyon (9:45 a.m. until 11:30 a.m.)
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