News and Announcements
Good Afternoon U18/U21 Team,
It’s a tough pill to swallow when August has only just arrived and the monthly long-weekend quota has already been used up, but luckily there are still a few exciting things left to come down the pipeline in the form of information and programs! Let’s get into it:
August Fitness Programming Update
Congratulations on completing the first month of full on Fitness training this Summer. It was a hefty schedule and should have prepared you more than adequately for this month’s update. The various programs and recording sheets can be found in the Documents section of our division page → U18/U21 Fitness → August 2019. If you have trouble locating the folders or saving them/printing them, please send me an email and I will sort you out. A few notes on the new programs:
- Strength Sessions have changed to 4 sets throughout rather than increasing sets each week. Instead, upping the load will be the focus for lifting this block.
- Aerobic and Anaerobic menus are unchanged. This should give you a chance to repeat these works this month and check-in to see if you’ve improved. This is especially relevant to the MetCon workouts, where the goal is finishing sets quickly or sprinting a further distance.
- Core has been tweaked slightly but maintains its general feel. Sets have been increased to reflect the (hopefully) stronger cores you will be working with after a July full of these workouts.
- Performance Movement has one new Mobility workout added: Olympic Mobility. As you’ll see from the direction of this block’s Hypertrophy workouts, we are slowly phasing towards Olympic technique and lifting. Olympic lifts are the pinnacle of creating power so it’s time we start getting prepared for the Speed/Power block coming at you all in the Fall.
On the calendar, sessions start on the 8th so you have a few days to recover from July and look over the new programs. As always, if you have any questions please get in touch with me and I will be happy to explain or show you the exercises in question.
Fitness Camp 2
We are exactly 2 weeks away from the start of this Summer’s second fitness camp. We have done our best to learn from the first camp and put together a schedule for Camp 2 that will improve on its predecessor in every way. New (fun) activities, education subjects, soul-crushing/team-bonding field workouts, and more good cooking! If you can make it, please head to ActiveWorks and sign up. The more the merrier after all.
Skiing in October?
First off, thank you for the feedback on the 2019-2020 U18/U21 Calendar that was posted at the start of July. We are tied to the listed departure date for Sun Peaks Camp/Races in November, however, due to the almost unanimous (and very fair) concern around the lack of skiing leading into the first races of the year, we have resurrected our Fall Camp option and are currently in the research and booking phase of getting something concrete on the Calendar. The most realistic option so far is to spend 2 weeks in Colorado from the middle to end of October, most likely involving a mix of driving gear down and renting a vehicle for moving bodies around. Hopefully more details will be ironed out by the time the next update rolls around (dates, location, etc.), but for now please keep the possibility of skiing on your radars, and the end of October free on your personal calendars.
For the most part, communication has been clear and timely over the last month, so a big thank you for keeping in touch and in the loop. Vacation time is healthy and necessary, but as the Summer keeps trucking along, we are nearing crunch time for making any real gains physically before hitting the slopes again. With this in mind, here is our U18/U21 Teamship Value for the next 2 weeks:
Excellence in Reputation – I am Accountable by Reputation. Simply put, hold yourself to the standard of work-ethic that you know you are capable of. Nothing about Summer training says you have to spend every waking hour working out and thinking about ski racing, but what is important is that you are doing something to prepare for the season. Doing at least 1 session a day (Strength, Mobility, Aerobic, Agility, etc.) is not a big ask and will keep you on track to having one less thing to worry about when it’s time to race. A couple hours a day is a small price to pay for peace of mind and stronger body.
The fitness schedule for this month is based around 3 hours of activity day. With a little creative scheduling on your part (or a little less of a sleep-in) it will be easy to add to whatever your day already has planned. You won’t get fitter and stronger by accident!
Any questions, comments, or if you just want to touch base, I’m only a few button-clicks away. Hopefully I’ll be seeing a bunch of you in 2 weeks,
U18/U21 Lead Coach
Whistler Mountain Ski Club
Hello U18/U21 Team,
What a fantastic week we just had. At the risk of adding spoilers right out of the gate, let’s get into this week’s update and save the goods for where they belong:
Fitness Camp 1 Recap
Early this past Monday morning we kicked off the first of our Summer Fitness Camps. Starting with Assessments, we worked our way through a full week of activity-filled days with a focus on getting moving and getting outside. There were many highlights, and surely very different ones depending who you ask, but from a coach’s perspective the overall group attitude to try new things and encourage each other was the biggest of the week. On a more specific level: Mtn. Bike skills improved drastically, we have the cream of the crop when it comes to Alumni, chef skills will be dialed by the winter, eating skills will have no trouble keeping up to the chef skills, and jumping into water off something low just won’t do anymore. Weather was the only wild card in the plans, but it behaved, giving us heavy rain (mental toughness juice) when we needed it, and sunshine for the rest. A big thanks to everyone who could make it out to the first Fitness Camp of the Summer, and to the Thompsons, Segers, Alexanders, Jack Crawford, and the rest of the ACA boys for being excellent role models/teammates and making the coaches look cool in the process. If you would like to see some action shots from the Camp (and don’t follow us on Instagram yet), head to the “Photos” section of our Division page.
Fitness Camp 2
If reading the above Recap fired you up and gave you a little Fomo, or your schedule fits with being in Whistler August 19-23, or both, there is a solution to your woes: another Fitness Camp! Our TeamPages Calendar has been updated with an event for the Fitness Camp 2, and while details are still TBD we can guarantee it will include all of the best parts from Camp 1, and whole slew of new activities/challenges to keep things fresh and keep you on your toes. If you have intentions to attend, please head to the Calendar and check the box next to your name. The aforementioned activities do require booking in advance so having a rough idea of numbers always helps. If/when you are sure you can make it, head to Active Works and sign-up to make it official!
Have you placed your order for new skis/boots/bindings/etc. yet? It is the middle of Summer, but as we all know this time of year flies by, and before you know it the season will be here. Reps are human beings too and subject to vacation time, so if you don’t want to risk scrambling in November get those order forms in. The only set date I know so far is for Rossignol athletes, August 13 is the deadline for order submissions if you want your stuff to arrive with the first shipment. It’s probably safe to assume that any other brands will also be operating on a timetable similar to this one. If you have any questions about what equipment to order or who to contact, drop me a line (firstname.lastname@example.org).
Seeing everyone this past week was a real treat, but now we are heading back out on our own until the next Fitness Camp. There are many other factors that go into training on your own schedule but doing it alone doesn’t have to be one of them. As such, the U18/U21 Teamship Value for the next two weeks is:
Excellence in Communication – Communicate constructively and openly. Regardless of where you live, there are teammates and friends around you. Don’t be afraid to reach out and at least start the conversation. Often a second perspective will yield more options and ideas than you had thought of on your own, and let’s face it, doing things alone isn’t nearly as much fun.
Until next time, if you have any questions or concerns please don’t hesitate to get in touch.
U18/U21 Lead Coach
Whistler Mountain Ski Club
Good Afternoon U18/U21 Team,
I hope you have all been enjoying maximum amounts of Summer the last few weeks; it has definitely been a very welcome change of pace coming hot on the heels of a busy Spring. In this bi-weekly update we will only be focusing on few key points to keep things simple, so you all should be able to read through everything with a minimal time penalty to your (hopefully) activity-filled day!
Summer Fitness Camp 1 – July 15th-July 19th
Next week marks the start to the first of our Summer Fitness Camps, and to say we are simply excited is an understatement. The only thing that could make it more exciting would be more people to share it with! The current official sign-up is sitting at 4 athletes… Intentions to come are one thing but without actual registrations we will continue to book activities and plan days around the confirmed roster. This means vehicle usage, cooking, fun extra-curricular activities (Rope Runner), etc. are currently limited to just Curtis, Freya, Em, and Fiona. You’ve still got a week left to register, but due to the normal workweek that the rest of the world operates on our deadline for Fitness Camp 1 is Friday morning (July 12th). For general information on the Camp Schedule head to our Division Calendar and check out the event, for a more detailed Schedule check out the Documents section of our Division Page.
2019-2020 Calendar Update
Recently released on BC Alpine is the competitive schedule (proposed) for the upcoming season. Those dates have been added to our own Calendar which can be found here:
Missing from this version of the Calendar are National Champs and Western Spring Series. Typically, these events take place at the end of March/beginning of April and will be added for the next Calendar update when the dates are locked down. In the meantime, this update should help get the planning and travel arrangement process going, as well as give you an idea for when you should be crushing school before potential extended periods of time on the road. Questions about this Calendar Update, please send me a message or give me a call (email@example.com, 604-935-0985).
IronMan Volunteering – July 28th
Shockingly, there are still close to 40 spots open for volunteering at this year’s IronMan. As the senior members of the WMSC it is, for lack of a better word, our responsibility to lead the charge on filling these spots and helping the Emerald Aid-Station continue its reign as the best re-fueling/motivational stop in the race. Reputation aside, this is also a great way to fill some of your volley hours for school and help the Club earn the biggest grant possible, from which we will all reap the benefits in the form of new Gym and Studio equipment! Free boxes of Shotblocks and Cliff Bars anyone? If you haven’t signed-up yet please contact our Volley Captain Kim Clarke (firstname.lastname@example.org).
FIS Registration and CanWest Passes
Registration is open, forms and instructions are readily available, you have until August 1st to get it done. Just a friendly reminder in case it has fallen off anyone’s radar. For more information please contact Blanca (email@example.com).
We’ve had some time apart and it’s been nice, but the team is getting back together in a week and there’s nothing like a common guiding principle to strengthen the bond you all have with each other heading into day 1. The U18/U21 Teamship Value for the next two weeks is (you guessed it):
Excellence in Effort – Respect Effort. Simply put, respect the grind and the fact that getting anything lasting and worthwhile out whatever you are doing requires effort. This also applies to respecting Effort itself. Whether it relates to you or your teammates, display and encourage the level of effort that you see as necessary for the task at hand (hint: it’s always maximum effort).
See you all in a week, if not before then!
U18/U21 Lead Coach
Whistler Mountain Ski Club
Summer Fitness Programs
We are now switched to our Summer Fitness Programs. Due to the spread of registration to the previously published current Fitness Camps, we have had to revise the plans and will run 2 summer fitness camps, 2 fall weekends and we will run weekly fall Sport Saturdays this fall.
The fitness camps and weekends will include various sports, activities, information sessions, BBQ and a social; and the weekend fitness camps will also join in the ‘Sport Saturdays’ which will be different games open to all athletes, alumni, coaches and members.
Visit these link for more information and registrations
• 4pm September 14, 21, 28, October 5, 12, 19
For those of you already registered, please review the new options when available and contact the office to inform us how would you like to proceed.
During the summer the office will be open Monday to Thursday from 9 am to 5 pm
Volunteers for Ironman July 28, 2019
Have you completed your 8 days of volunteering? Ironman is an excellent opportunity. WMSC receives a grant and this year we will invest it in Gym equipment. The amount of the grant depends on the number of volunteers and time volunteered. Let’s team up and fill our 80 volunteer’s requirements for the 2 stations at Green Lake. More Benefits to you:
• Volunteers receive 10% at the Ironman Merchandise Tent!
• Volunteers are invited to a volunteer Party!
If you have any questions, contact our Volunteer Captain, Kim Clarke at firstname.lastname@example.org
Lost and Found
All items are set out. We will donate any unclaimed items to the Re-Use it Centre on July 19th.
Have a spare room to rent out to our Coaches?
If you are able to accommodate one or more of our new coaches, please contact the office.
Looking for a place to rent for the 2019-2020 Winter Season?
Occasionally Members send us information of places they are renting out for the winter. If you are looking, please contact the office more details.
Good Morning U18/U21 Team,
Last Friday a very big thing happened: It officially became Summer! It feels like it’s been a long time coming and, although the change in weather hasn’t necessarily been noticeable, there are a few more noteworthy changes happening closer to home. Having only written the intro so far, I can’t say that this will be a short update so best to make yourself comfortable and switch to reading mode. Here we go:
Summer Fitness Camps
As most of you have heard through this past weekend’s Club E-Update, the Fitness Camp schedule has been consolidated down into two week-long camps. Camp dates are July 15-19 and August 19-23. If you haven’t already, and you want to, please head to the Website and sign-up! If you haven’t been before, Summer Fitness Camps of the past have been great opportunities to bond with your teammates, work hard together, learn some new skills, and fill your weekly activity quota to the brim. Every year these camps get more dialed and more fun, and our main goal is for that trend to continue.
Through July and August of this year we will not be running any organized Daily Fitness Sessions outside of the aforementioned Fitness Camps. For some of you, I’m sure this news is not exactly what you were hoping to hear but I promise (if you keep reading into the next section) you will be provided with all the information you need to stay on track to becoming an absolute animal this Summer. Starting in September, Weekly sessions will be resurrected along with the addition of weekend-long camps and “Sports!” Saturdays. All that said, short of 7-days a week which wouldn’t be healthy for any of us, please don’t hesitate to get in touch with me if you want/need someone to run you through a session or a workout partner. I’m often available and I love this stuff.
Fitness Programs and Schedule
Finally, the Goods! Your shiny new July Fitness programs and schedule can be found in the “Documents” section of our U18/U21 Division Page, under “U18/U21 Fitness”. If you are having trouble locating these files, send me a message and I will send you the program separately. Not to tell you how to live your life, but I would print the whole lot out and put it in a folder or book to make sure you are always prepared for the session at hand. In the interest of keeping this update short(ish) and to-the-point, if you are planning to do the Fitness Program please send me an email and I would be happy to give you a briefing on the month ahead and answer any questions you have. Most likely there will be quite a few exercises/descriptions/sessions that don’t immediately make sense; over the next few weeks we will be compiling a video library to be used as a reference and show you the exercises. In the meantime, if you have any questions, I am only a few button-clicks away.
Summer is the time to reset and re-kindle the Ski Racing fire. The more you can stack onto that metaphorical pile of packing crates, the bigger and longer lasting your fire will be. Still with me? Along these lines, this week’s U18/U21 Teamship Value is:
Excellence in Effort – Effort to Uphold the High Standard. No matter what it is you are doing, do it to the best of your ability.
Your mission this Summer, should you choose to accept it, is to be as active as possible with the goal of improving at something every day. Be it maintaining proper technique under heavier weights, crushing Strava PB’s, hitting a buzzer-beater 3 after breaking all the ankles in your way, etc. Do this and, when we hit snow again in the Fall, improving will just be what you do.
If you are reading this sentence then it is time to get up and go outside.
U18/U21 Lead Coach
Whistler Mountain Ski Club