News and Announcements
Good Morning U18/U21 Team,
This past week saw us officially begin the Specific Preparation phase of our off-season, and things started with a bang! I’ll save the juicy details for their respective sections but offer this appetizer as a hook in case you’re on the fence about reading the rest of this update: “Wow”.
Fall Fitness “mini” Camp 1 – A Recap
It rained. It had been for a few weeks now and all signs pointed to more of the same. Eager not to disappoint, and seemingly in line with our own philosophy on feedback, Mother Nature kept things consistent and literally poured it on all weekend. Thanks for that. But really, we all know what it can be like out on the hill, so a damp theme is nothing new for us. Some might even say we excel in these conditions, which would be impossible to argue with having witnessed how everyone handled the copious amount of precipitation during the camp. Saturday was a sight to behold with more than 25 athletes participating in the Camp itself, and a few more welcome additions joining for the Sport Saturday portion of the afternoon. It was soggy, slippery, and cold—a classic recipe for a miserable time—but from the first steps onto the fields at Myrtle Philip to the “next goal wins” call two hours later there was not a single complaint. On the contrary in fact, there was a notable uptick in morale and enjoyment with the sketchy conditions somewhat neutralizing the field and making everyone feel like a superstar/total amateur multiple times. It was a hard weekend for the athletes (and most likely washer/dryer combos across the valley), but also a great standard to how much activity can be crammed into a day, rain or shine, if you simply decide to get up and go. Records are made to be broken, and we look forward to seeing even more of you for the next “mini” Camp October 5, 6! A note – Weekly sessions + Sport Saturday are included in Program Fees, Fitness “mini” Camps cost an additional $110 to cover coaching and vehicle usage.
If you were at the Tuesday and Thursday sessions last week then you probably saw the signs and weren’t surprised by the overwhelming attendance at the Camp. Nine (9) athletes for the lift on Tuesday afternoon, and twelve (12!) for the Thursday early-morning session! Feeling a little FOMO? You should be, and luckily for you these sessions are happening again this week (and the next, and the next, and the next, and the next). Details for these sessions can be found on our TeamPages calendar and are ripe for sign-up. On that note, and you’ve heard it before, PLEASE mark your attendance if you will be there. As much as we love surprises in the form of lots of athletes, we also love being prepared, and athlete numbers are one of the biggest things we plan around. Sign-up!
A month ago, we were fortunate enough to have a sit-down with Chris Powers (CAST Men’s Devo Coach/Boot-fitter extraordinaire) to chat about boots and how they work best with your feet. Years of experience aside, Chris is perpetual student of his trade(s) and has spent much of his downtime picking the brains and learning from some of the best World Cup Boot Techs on the circuit. He was kind enough to share an entry-level boot-fitting guide with us to shed a little light on a process that normally comes across as a foreign language. The document, labelled “Boot-Fitting Guide”, can be found in our main Club Documents Sections (Athlete-Parent Resources > Documents > Athletics). Boot-fitting is very much personal and this Guide is only the tip of the iceberg, but having a solid starting point goes a long way in learning what setup works best for you. If you have new boots, require additional fitting or new footbeds, or have questions about alignment/canting, please contact your Lead Coach (firstname.lastname@example.org).
Progress comes from learning and learning comes from reflection and assessment, be it mistakes made, hindsight, or a quick honest conversation with yourself. This weekend provided many positives but left an equal (if not greater) number of potential positives waiting to be cashed-in on the next time. Reflected by this, our U18/U21 Teamship Value for this week is:
Excellence in Communication – Communicate Fairly and Honestly. Specifically, in this case and regarding fitness, with yourself. By now, the idea that fitness sessions are supposed to be hard—make you hurt—should be a fact, and one that you are comfortable with. Understand your goals and what you want to get out of whatever you’re doing, then ask yourself (fairly and honestly) if it is as hard as it should be. Asking for (or doing) more when you can handle it is how you will improve. If you’re tired and your legs and lungs hurt (and you stretch, eat food, and drink water after) it just means you’re about to get stronger.
If you have any questions, comments, or concerns please don’t hesitate to get in touch. See you this week!
U18/U21 Lead Coach
Whistler Mountain Ski Club
September e-Newsletter - Donations, Whistler Blackcomb Foundation Summer Classic Golf Tournament, Fitness Sessions and More...
Here are a few dates to remember:
September 13th – Whistler Blackcomb Foundation Summer Classic Golf Tournament
The Whistler Blackcomb Foundation Summer Classic Golf Tournament takes place this Friday. The Whistler Blackcomb Foundation is an Annual Contribution to the Whistler Mountain Ski Club, and provided significant support in the development of the Dave Murray National Training Centre.
For anyone who is not playing the tournament, you are still able to contribute through the heli ball drop, silent & live auctions:
Our Online Silent Auction is OPEN FOR BIDDING!
Bid from the comfort of your own home, or on the go!
Auction closes Friday, September 13th at 9:30pm. 100% of the proceeds go to support Sea to Sky Charities. Make sure you check out the LIVE Items as well!
HELI BALL DROP!
Win a 2019/20 Whistler Blackcomb Season Pass AND a Blackcomb Helicopter Experience for four
all while supporting the Whistler Blackcomb Foundation!
3 BALLS for $10 or 10 BALLS for $20
Drop happens this Friday at 11am on the 18th Fairway at the Fairmont Chateau Golf Course
Starts September 14 – Sports Saturdays
This Saturday, we are meeting at Lower Field at Myrtle Philip from 2:00 to 4:00 pm. If you are participating on the Fitness Weekend Camp and want to join the Sports Saturdays or if you want to ride with the team, meet at the Club Cabin at 1.30pm to bike to the field.
Please come prepare with proper outdoor sporting attire, water and snacks. We will be back at the Club Cabin at 4:15pm
Please mark your attendance on your TeamPages App
September 16 until early November – Exercise Sessions by Dr. Ryan Oughtred
Ryan Oughtred has offered to run some by donation to the Soccer Club exercise sessions for anyone that wants to get ready for the ski season. All ages are welcome! parents and children are encouraged to join.
Starts 5.30-7:00 pm Monday and Fridays starting now until early November.
Andree V Janyk athletic fields – Cheakamus Crossing
• Balance training
• Stability and core training
• Movement basics/ proper squat, lunge, jump technique
• Speed and agility
• Leg strength
• Endurance training
• 50% of the sessions will be play/ soccer, handball, whatever everyone is keen on, mainly for the last 45 minutes of the sessions.
For those of you that don’t know Ryan, he is a former CAST member, a former coach with WMSC, he owns an exercise clinic called HealthOut, and he is a licensed Naturopathic Doctor in BC.
September 30th – NSTF Donations Deadline
If you are planning to contribute to our WMSC Developing Champions Fund through Sport BC the deadline is Monday, September 30th. Please make sure to email us your contribution receipt to avoid being charged again on your pre-authorized payment plan.
If you have any questions about donations, please give us a call.
Good Afternoon/Evening U18/U21 Team,
Today marks the end of the General Preparation phase of our off-season, and the start of something a little more exciting: Specific Prep! For all intents and purposes, there have not been any radical changes to your training plans for this next block, but (if you haven’t already) this is the time to start the countdown to skiing. Fitness, ramping up the intensity, and getting the team back together are the main focuses for the next two months; please take a moment to read the notes below so you know the how/where/when of how we’re going to make this happen!
Fitness Program Release
The moment you’ve all (hopefully) been waiting for: Fall Fitness Program Update! All of your shiny new programs have been uploaded and can be found in the “Documents” section of our Division TeamPage, under “U18/U21 Fitness” → “Fall 2019”. As mentioned above, the main focus this block is an increase in intensity to create a little more power and improve your already explosive natures heading into winter. The calendar is organized to fit as well as possible around your busy schooling schedules and to include adequate recovery time. If any of you find it easy to manage both the time and fatigue aspects of the program and want to add more, please let me know. Regarding the program itself, these are the most notable changes:
• Lifts now have a Max Strength aspect to begin each session. These specific exercises are to be treated as more-or-less their own workout, with a different tempo/rep range/rest. The goal is to push the heaviest load you are able WITHIN your full range of motion. It’s not about lifting the most weight in the gym, it’s about lifting the most weight YOU can.
• MetCon intervals have been shortened along with rest. In theory, shorter work duration means higher work output. These workouts are designed to be performed at a maximum intensity, with the accepted fact you are going to get tired and have a harder time at the end then you did to start. If you’re at maximum personal effort each set, you’re killing it.
• Aerobic sessions have been split into two tiers: Max O2 and Aerobic Efficiency. MO workouts are borderline Anaerobic and have the most direct relation to a day of training. AE workouts are your recovery. The combined goal of these two types of workouts is to get your Aerobic Energy Systems functioning as efficiently (hence the name) as possible. Long courses, Long days, and Long series appear to be the theme for the season ahead, and the strength of your engine is going to dictate the condition you’re in when the dust finally settles in April.
Weekly Sessions and Sport Saturday!
This is more of a reminder with details than an announcement. Weekly Fitness Sessions have returned, with this week being the official start. Our U18/U21 Division Calendar has been populated with every planned session from here until kick-off day in November. I say “planned” because obviously these sessions will not happen without athletes (you guys). If you’re going to be there, please check the little circle next your name in the Attendance section of each event. Any Website quibbles aside, the attendance feature in particular is very effective and easy to use. In addition to apres/pre school fitness sessions, we are also resurrecting a WMSC classic in Sports! Saturdays. Formerly known as Soccer Sunday, every Saturday afternoon from 2:00pm – 4:00pm, from this week until October 19th, will be dedicated to getting together and playing/learning the widest variety of sports we can manage. These events are by no means limited to WMSC members exclusively; if you’ve got friends or family that enjoy running/throwing/catching/kicking please invite them along! Fields are big these days and the more attendees we have, the more game we can play. Rain or shine, we play. Note: Sport Saturday is an event independent of Fitness Camps, and open to all ages and abilities.
Fitness “Mini” Camps
Also located on our TeamPages Division Calendar, these camps are a great excuse to visit Whistler for the weekend, hang out with your teammates, and get swoll together. There are two Fitness Camps on the docket and, coincidentally(?), also on ActiveWorks awaiting sign-up. We’d love to see you!
If you have any questions, comments, or concerns please do not hesitate to get in touch with me (email@example.com). Happy fintessing, and hopefully I’ll be seeing all of you at some point over the next few weeks!
U18/U21 Lead Coach
Whistler Mountain Ski Club
Hi WMSC U18/U21 Crew,
I am excited to meet you all face-to-face, but in the meantime I wanted to briefly introduce and share a little bit about myself. My name is Maddy Irwin. I was born and raised in Toronto, and grew up skiing at Craigleith Ski Club in Collingwood, ON. Last year I coached U14 and am proud to share that I was voted Ontario Coach of the Year.
I was on the Canadian Alpine Ski Team for 6 years, am a NorAm Overall and title holder, and a national champion. Additionally I raced on the NCAA circuit for the University of Vermont.
I have a degree in Biology/Chemistry and am in the process of applying to medical schools for the near future. I love dogs, tolerate cats, enjoying reading recreationally, and my Achilles heel is a McDonald’s hash-brown. That being said, I’m looking forward to seeing everyone at our next fitness session this coming Tuesday!
Good Morning U18/U21 Team,
Welcome back from Summer holidays and into… School! While this may be a stressor in some ways, it also means we are changing prep periods from General to Specific and inching ever closer to getting back on snow. As its namesake would suggest, the Specific Preparation block is where everything going on starts to relate more directly to actual skiing, and I’m sure you’re all curious about what’s coming down the pipeline, so let’s get into it:
Fitness Camp 2 Recap
The week got rolling in the (now) usual fashion for a WMSC Fitness Camp, with a morning of fitness assessments followed by a “relaxing” team bike ride. Out of the ordinary, however, were our guest data collectors from Plantiga in Vancouver. They outfitted the athletes with movement and force tracking footbeds, adding a new dimension to the information we were able to gather from the various tests. Whether it was a slight increase in perceived legitimacy or (more likely) the leadership from a few veteran Fitness Campers, this camp started with a more intensified focus than the last and didn’t look back. Gym sessions were efficient and finished ahead of schedule, rainy trail runs were met with smiles and no complaints, and sports meant to involve the whole team ended up actually involving the whole team. Even Paintball, a relatively foreign activity to most people these days, was met with excitement and (somewhat) shockingly revealed a strong killer-instinct hidden just below the surface of every athlete and coach present. Expectations for these guys and girls are always high but padded generously with room for improvement; this camp would have been labelled as the outlier a year ago, now it’s just good ol’ fashioned par-for-the-course progress.
September Fitness and Weekly Sessions
If you’ve been following along with the last Fitness Programming update, you’ll already know this: there is a fitness program update coming next week (September 9th)! There will be a note sent out to everyone with all of the finer details, and then we’ll put it to practice immediately the following day. Which leads us to the next big news item: Weekly Fitness Sessions! TeamPages has been updated with all the planned weekly sessions for the next 2 months. There are two “Mini” fitness camps happening in that time, as well as an afternoon and morning session each week. Specific details for the camps will be communicated closer to the actual dates, but for the time being you can all see the outlines for those weekends. Okay, here’s the really important part:
Weekly Sessions will be staffed according to numbers, and Numbers will be factored in based on the TeamPages Attendance List found on each individual Calendar Event.
PLEASE mark your attendance if you are going to be there. At 7am in the morning, there is nothing worse than showing up to an empty field and being greeted by nothing but crickets and a sunrise. That actually doesn’t sound so bad, but you get the point. Sign up! Attendance will be checked and finalized at 8pm the night before.
Quick one here, the 2019-2020 U18/U21 Season Calendar has been updated and can now be found in our Division “documents” section. Notable additions to this version are: planned October Camp dates, potential Panorama pre-X-mas FIS series training camp dates, confirmed Whistler home series FIS Race schedule, confirmed National Champs/Nor-Am Finals schedule. Check it out, if you have any questions give me a shout (firstname.lastname@example.org).
Labour Day weekend has come and gone, hopefully meaning everyone down in the Loveland Ski area will be getting back to work as the past holiday suggests they should. When that happens there will be an abundance of details streaming into your Inboxes, but for now I’m afraid the information on this camp from the last update still stands unchanged. Assuming we get the dates for the camp we are looking for, the only hurdle to overcome is early season snowfall which is luckily something the Loveland Ski area is known for. For a refresher on the planned camp Dates please see the updated Calendar, fingers crossed something more concrete is on the way!
With school back on the menu it’s time to start the season-long juggling act of sport and education. It’s nothing new for you, but always a unique challenge requiring your best balance and focus. As such, the U18/U21 Teamship Value for the next 2 weeks is:
Excellence in Effort – Effort to be Focused. It’s not a matter of intensifying the focus you already have, just maintaining it for longer to squeeze the most productivity out of yourselves by keeping time on task as exactly that. Like everything you do on-hill, practice being focused and it will just get easier. In the off-chance you need a little more motivation, take a look at the Calendar for this season and imagine how much more skiing and racing you’ll be able to do if you literally (and figuratively) do your homework.
Finally, and perhaps the biggest news in this update, we have a new U18/U21 Coach for the upcoming season, and she is officially a Whistler resident! Her name is Madison Irwin (kick-ass skier, huge beauty, google her) but I will leave it at that and let her finish up the introduction later today in a message of her own.
As always, if you have any questions please don’t hesitate to ask,
U18/U21 Lead Coach
Whistler Mountain Ski Club