BNSC Tri II - Results

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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

Here are the results.

New York Skate Time Trial Results

Click the photo to view a larger version.

(Photo Credit: Newspower.it)

A good time was had by all. By the end we learned that skiers don’t float, drafting on the bike is illegal,
and when you invite a member of the NCAA Div I National Champion cycling team there is a good chance that they are really fast.

Results:

results-of-the-bnsc-tri-festival1

Check out what Ian had to say about it on his new FasterSkier Blog.

Ian’s Blog

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

July 2008
-            4th - July 4th 5K Fun Run and Walk - Manchester Center, VT, USA
-            13th - Pine Bush Triathlon - Albany, NY, USA
-            27th – Pedal & Plod - Adams, MA, USA

August 2008
-            2nd - Fronhofer Tool Triathlon at Lake Lauderdale - Cambridge, NY, USA
-            3rd - 15k and 3.5 mile Indian Ladder Trail Runs
-            3rd - XTERRA - SKYHIGH Off-Road Triathlon - XTERRA Points Series Race - Grafton, NY, USA
-            10th - 4th Annual Northern Columbia Triathlon to Benefit The Cystic Fibrosis Foundation - Kinderhook/Ghent/Canaan, NY, USA
-            23rd - Crystal Lake Triathlon - Averill Park, NY, USA

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.

——–1000M——- 200M

Evan D.—4:58———-30
Topher—4:59———-29
Nick—–5:28———-34
Ian——5:40———-32
Cary—–6:01———-37
Matt—–6:09———-35
Jordan—6:11———-33
Andrew–6:14———–37
Ben—–6:29———–35
Liz—–6:39———–42
Jen—–7:16———–48
Caleb—7:40———–45
Greg—-7:55———-38
Katie—-8:03———-44
Evan G.–8:19———-42
Cal—–8:27———-43
Hilary—8:44———-46
Dan—-9:34———–51
Camille-10:31———-49

If you would like to log your training on your computer, Ian has shared his excel spreadsheet.  It automatically graphs your training.  I have also included another excel spreadsheet - this one is a different format from Ian’s and was created by NENSA.  Both are good options.

All files (with the exception of the two excel files) are in PDF form.  Clicking on the file may open it in your browser instead of downloading it.  Right-clicking the link will give you the option of saving it to your desktop.

Training Plan 2008

Training Log 2008

Log Pages (these are the sheets that you record your training on - make sure you have enough - save paper and print on both sides)

Weekly Log Sheet (for recording your week of training on paper)

Weekly Planning Sheet (for planning your week of training on paper)

Ian’s Excel training Log

NENSA Excel Training Log

Individual Log Sections (these are all contained in the Training Log 2008 file)

Killer Core Workout

Core Workouts

Double Pole Test

Medals Test

Self Evaluation

Intensity Scale

Nutrition and Hydration

A great time was had by all at the The Late, Great, New England Ski Race…. aka The Prospect Spring Fling brought to you by FasterSkier.com and Prospect Mountain. The day started with a 6.5km distance event - with skate and classic divisions. Most skiers opted for skate, despite the fact that 6″ of fresh snow and temperatures in the 20’s made for ideal classic skiing. The conditions felt like mid-winter - packed powder, relatively cold - though the March sun was a nice addition.

The second event of the day was an obstacle course sprint - racers matched up head-to-head on a dual course that included tight uphill slalom, tennis ball biathlon, hay bale hurdles, downhill slalom, backward skiing and a haybale jump. It was single elimination, leaving no room for error.

Overall winners for the day were crowned based on World Cup point scoring for the two races with additional points awarded for costumes - 30 points for a “great” costume, 15 points for “making an effort,” and 0 points for no costume.

Check out the results and photos…

Lots of photos after the results…

Overall Standings (Distance,Sprint,Costume)

Men:

1) Topher Sabot 170
2) Evan Dethier 160
3) Shane Scranton 157
4) Ian Nesbitt 130
5) Matt Voisin 119
6) Ben Ogden 110
7) Greg Karabinos 82
8 ) Martin Donelly-Heg 81
9) Andrew Nesbitt 71
10) Nick Fogel 70
11) Matt Holland 68
12) Bill Prescott 60
13) Evan Grillon 58
14) Tucker Chrapowitzky 56
15) John Karabinos 52
16) Alex White 50
17) Jeff White 50
18) Paul Quaker 24
19) Luke Costley 20

Women:

1) Hilary Greene 160
2) Jen Mygatt 140
2) Heidi Henkel 140
4) Diana Whitney 115
5) Andrea Fisher 112
6) Barbara Chrapowitzky 90
7) Mellie Gilder 76
8 ) Catherine Sharkey 72
9) Elizabeth Paddock 60
10) Sheila Kelly 50

6.5 Km Skate

Men :

1) Shane Scranton 21:54
2) Ian Nesbitt 22:07
3) Topher Sabot 22:25
4) Ben Ogden 22:41
5) Martin Donelly-Heg 23:20
6) Bill Prescott 23:30
7) Andrew Nesbitt 24:11
8 ) Greg Karabinos 24:33
9) Matthew Voisin 24:39
10) Tucker Chrapowitzky 24:55
11) Paul Quaker 25:15
12) Evan Grillon 26:57
13) Luke Costley 29:19
14) Matt Holland 29:38
15) John Karabinos 30:11
16) Alex White 30:14
17) Dick Nesbitt 32:54
18) David Fredrickson 33:06
19) Jim Sharkey 37:46

Women:

1) Diana Whitney 25:24
2) Heidi Henkel 25:43
3) Elizabeth Paddock 26:20
4) Jen Mygatt 27:07
5) Hilary Greene 27:14
6) Mellie Gilder 28:46
7) Catherine Sharkey 29:47
8 ) Andrea Fisher 31:00
9) Anne Karabinos 35:17

6.5 Km Classic

Men:

1) Evan Dethier 28:55
2) Nick Fogel 28:58
3) Jeff White 31:20
4) Birger Vignes 40:20

Women:

1) Barbara Chrapowitzky 39:23
2) Sheila Kelly 43:45

The mass start

Nancy Nylen, Hiram Greene, Lee Flournoy and Al Grillon (aka the timing crew).

Men’s race winner, Shane Scranton

Martin Donnelly-Heg

Bill Prescott

Ian Nesbitt

Evan Grillon, Jen Mygatt and Hilary Greene

Mellie Gilder

Jen Mygatt and Hilary Greene finish strong

Matt Holland shows off the retro Williams College suit

John Karabinos and Alex White

Luke Costley

John and Alex battle to the finish

Andrea Fisher motoring to the finish

Jeff White

Topher Sabot and Matthew Voisin show all the competitors the course

Ben Ogden tests out the jump

Topher ducking under the limbo

Topher getting some air

First time on the ‘kicker’

Hilary and Jen come through the slalom

Hilary ducks under the limbo

Andrea and Hilary during the ladie’s final

Evan Dethier starts down the blue course as Ben Ogden gets over the hay bail hurdle.

Ben going for the three during the semis

Evan and Matt off the line

Evan brings home the title

Duathlon Results