News and Announcements

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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 (conrad@wmsc.info). Happy fintessing, and hopefully I’ll be seeing all of you at some point over the next few weeks!

Conrad Pridy
U18/U21 Lead Coach
Whistler Mountain Ski Club

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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.

Calendar Update
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 (conrad@wmsc.info).

October Camp
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,

Conrad Pridy
U18/U21 Lead Coach
Whistler Mountain Ski Club

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Hello U18/U21 Team,

Please see the following Time Sensitive message from ACA:

“This season the Youth Olympic Games are happening in Switzerland and ACA is sending a team. The alpine spots are already decided but there is a selection/qualifying camp this fall in Alberta for Ski-X. If any athletes born in 2002 or 2003 want to go to the qualifier they must submit their names directly to Kara Delaney (kdelaney@alpinecanada.org) at ACA by August 28th, 2019. Everything you need to know is in the link provided”

Qualifier: The qualifying event will be at Canyon from Dec. 1-4, 2019 where there will be a 2 day camp and a FIS SX race.

https://alpinecanada.org/uploads/documents/2020_YOG_Team_Nomination_Criteria_-_FINAL_2019.pdf

If any of you are interested in this event, please get your name and info to Kara ASAP. At the very least the qualifier camp and race will be good training, but also a unique opportunity to potentially experience a new level of International Competition.

If you have any questions please let me know,

Conrad Pridy
U18/U21 Lead Coach
Whistler Mountain Ski Club

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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,

Conrad Pridy
U18/U21 Lead Coach
Whistler Mountain Ski Club

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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!

Equipment
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 (conrad@wmsc.info).

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.

Conrad Pridy
U18/U21 Lead Coach
Whistler Mountain Ski Club