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Summer Training


Monday, September 1st, 2008

The second BNSC triathlon was a great success!  Thanks to everyone who participated and helped out.  Check out the results and photos…


Double Pole Test II

Thursday, August 7th, 2008

Like Topher said, “there is a direct correlation between training more and better results”.  You have all showed that you are working hard – everyone has improved and that is exciting!

Uphill Double Pole Test II

New York Freestyle Time Trial

Thursday, July 24th, 2008

We battled through the rain, avoided the lightning, stayed on our feet over the slick pavement and still posted some great results.  Keep working towards bigger goals.

Here are the results.

New York Skate Time Trial Results

Weight Shift and Commitment

Wednesday, July 2nd, 2008

This photo is from last weekend’s roller-ski World Cup race in Italy.  Note the “flat” skis of the two front skiers and how the hip is to the outside of the ski.  This is the type of commitment to weight shift we are looking for!

Click the photo to view a larger version.

(Photo Credit:

A Pick-up Triathlon

Sunday, June 29th, 2008

BNSC Tri Festival

Triathlon participants


Summer Race Calendar

Sunday, June 22nd, 2008

Here are some fun ‘local’ races to keep your racing edge.

“The worst thing that will happen is you will get in a really good workout.” – Bud Fisher


Double Pole Test #1

Sunday, June 22nd, 2008

“Both laboratory and field testing have consistently shown that upper body maximal aerobic capacity and muscular endurance are strongly correlated to cross country ski race performance ” – Dain LaRoche Ph.D.

We will repeat this test again in the middle and at the end of the summer. These results are your benchmark, with hard work everyone will improve.


Training Material

Friday, June 20th, 2008

Here is all the material for summer training.  Download and print what you need.  Everybody should have a new copy of the Training Plan, and should print plenty of log sheets to record their training.  If you want to download parts of the training log separately, they are listed below as well.  There have been some minor changes to the core workout, the double pole test, and the nutrition info from last year.