weight transfer

Check out this youtube video for exercises on weight transfer, try the exercises to review tonights practice off the ice.

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Why anaerobic conditioning?

Accolades: Two weeks ago David traveled to Lake Placid to represent Taconic Speedskating at the Empire State Games. After a hearty weekend of racing and a few rough and tumble moments. David fought his way to the top, earning a Gold in the 500, a Bronze in the 1000 and a Silver in the 1500. Congratulations David!

Other skaters known to the club that also did well? Carol and Jen both brought home some hardware as well.

Skater of the week:

Mark Geller for his outstanding enthusiasm for the workout as well his help with management of the session in my absence. Nice job Mark!

Training notes: Why do we engage in anaerobic conditioning? 

Anaerobic conditioning is training that helps an athlete develop the ability to keep explosive speed late in the race. If you take a look at the USS calendar you will notice that the short track schedule has the tendency to follow the following this pattern year after year: Sept- Nov., Late Jan- March. If you look at the ISU calendar to see what the international community does, you will see a similar pattern. Your first thought might be to consider the World Cup circuit and the availability of venues but if you delve deeper you will realize that the schedule is set the way it is to accommodate the training cycle. If you have kept to our traditional season training cycle (May- March) then you would come to understand that things happen in 4-6 week chunks. There is a period of aerobic training, a period of maximizing strength, a period of developing power/speed, followed by a period of competition and short rest then working the rest of the season maintaining the top of that pyramid (strength and speed) If you think of your training like an expedition up Mt. Everest with May-September being the time you spend acclimating and conditioning for the climb at base camp followed by pitches up the mountain in September so that from October to March you can concentrate on going back and forth between the highest camp and the top several times. There may be periods of rest where you go half way down, (Dec- Late Jan) but then you really push for that summit the at the end (March).  The reason you want that period of rest where you go half way down the mountain? So that you can be at your best when you summit it that last, most important time.

Our season is set up so that we can have several peaks during the season and because of this aerobic conditioning will be included multiple times during the season. Each undertaking will look different depending on the demand of the competitions. Generally for ST there will be (2) 4-6 wk cycles during the fall leading up to competition with a one 4-6 wk rest cycle before repeating it to go for that peak again.

Speedskating in general is considered a single effort sport. For all intensive purposes though, short track could almost be considered a repeat sprint sport, meaning that there are periods of both rest and work within a race though the race period is a short duration. Anaerobic training helps to ensure that the work periods are not met with a sudden loss of steam. It helps in maintaining effort when you are tired. For training to be effective it should be specific by mimicking the work period that would be required in competition. A great podcast that speaks to this can be found on the US Strength and Conditioning web-page. Click here to check it out.

getting to the core

Skater of the week: Victor

This is Victor’s third season skating with Taconic Speedskating. He is our most dedicated club-member. When his mom asked him if he wanted to help bake some treats for the club, he immediately wanted to know how much to charge for them so he could continue to help fundraise for the club.(Maybe we should hire him as our CFO?)

We will update the photo of Victor with a headshot when he is finished pushing around the big guy!

Victor has made some tremendous gains on the track as well. Both his technique and speed are coming together this season. WATCH OUT APOLO!

Notes from this week’s practice session:

I have learned more about teaching ceramics from analyzing speedskating than I have from watching any master potter. Throwing a large pot on the potters wheel involves controlling the same forces as skating around the 111M track. Engaging the large muscles is worthy of a closer look when you think about the physics of all of it. Try this:

  • Place a 5lb bag of potatoes on a table at waist height. Now, try to pick it up using each of the example below
  1. using a fully extended arm lift it from the table just engaging the wrist and the fingers
  2. using a bent arm lift engaging just your arm muscles
  3. using a bent arm close to your body and lift by engaging your core first then the muscles of your arm
What did you notice? The larger the muscle engagement the easier it was to pick up the bag of potatoes wasn’t it?
Check out this you-tube video about the science of short-track from WNBC during the 2010 games

This week we worked on several things that emphasized engaging your core and keeping your hips under you so that you can drive off of the pushing leg at a point where there is the least amount of resistance to engage the greatest amount of force . We essentially also attempted apply the theory that an object in motion will stay in motion by trying to  maintain the speed you gained with a simple weight transfer. In a nut shell, it was a formidable laundry list.

I encourage you to look at the following resources below:

Skating with your core and the mechanics of how that is done can are addressed here in two separate articles on Sue Ellis’s website. If you haven’t checked out her skater tips, you should make it a practice.

Physics of the Circle as it applies to athletics

and this one too

The Physics of Skating

A question about skating on the edge vs.flat of the blade came up- I am working on a more in depth answer and should have it by the next practice.

See you Wed!

Working on…

GO EDDIE GO!

First a big CONGRATS to Eddie who came in second in the Garden State Metro Series! Thanks for representing the club Eddie! Go, Go, Go!!!!

This weekend Chris made his way to Lake Placid to represent Taconic and defend his title at the Jack Shea Sprints. He did so knowing that his injury would prevent him from securing it for a second year. He did however have a decent showing, skating a 43.4 without a start in the 500. He was toast for the the 1000 but persevered,  and despite the 4th place overall standing at the end of the day he was in so much pain this morning that today he scratched…

Other than Chris’s performance there were several friends to Taconic skating. Jennifer Okonuk had a strong showing with a killer day of racing today! Carol Moore also held her own. Courtney Russo (our MASA president Lovey’s daughter) skated her first LT meet ever and declared it a blast. Next on the agenda? Empire State Games, the Lake Morey Winterfest and the Lake Placid All-Around. Questions about these events? Please see me.

Last week during practice we worked on arm swing as a tempo controlling mechanism. We concentrated on making sure that the arm had the correct swing in relation to the push. This week we will concentrate on the correct arm swing position as it applies to skating the track.

Hope to see you there!
Lisa

Consider Lake Placid for the Jack Shea Sprints

Skaters,
If you want a fun weekend away where you get to race on the “big track” and see what your fellow teammate Chris is so passionate about, then consider traveling to Lake Placid for the Jack Shea Sprints next weekend Jan 21/22. What you will get is a chance to experience skating/racing on the same oval Eric Heiden, Jack Shea, Charles Jewtraw, Irving Jaffee and Bunny Sheffield made famous, you be done skating/racing by noon allowing you to enjoy the charms of Lake Placid for the rest of the day, go ski whiteface for 1/2 a day, or xc ski out at the Verizon center, watch luge or bobsled, or even come back to skate at 4PM. The next morning you will do it all over again.
Chris will be there to defend his title even though defending the title in his current injured state is more of a ceremonial act than anything else.  You will get coaching for the entire weekend (racing and skating at the evening session). You don’t need LT equipment to race or skate, many skaters use their ST skates. You can use this race for seed times for the Empire State Games LT event the first weekend of Feb.
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See you Wed. night,
Lisa