EVERYONE:

The training plan is here.
Don’t forget to fill out the attendance form.
Singletrack Shootout #1 is Sunday. Sign up if you’re interested! These usually fill up. Info here.
A note about the number of days you’re signed up for: this is supposed to be a rough average across the season. If you’re signed up for 2 days/week but some weeks you come more and some weeks less, that’s fine. If it starts to feel way out of balance, talk to us.
Shoutout to junior Dean Roy for getting after it: in both training and civic engagement

JUNIORS:

Reminder that the week of 7/28-8/3 (not this week but the one after) will have some days off from organized training. It’s an easy week and coaches are largely ditching y’all for a minute. Scroll down on the plan to get an idea.
UPDATE yer training logs sheeesh
Monday U14/U16 canoe trip: see notes in the U14 section below
Tuesday: the Jr1 OD is only intended for really experienced classic rollerskiers. The rest of y’all will benefit from technique work and steady skiing here on campus. Here’s the deal on the OD:
- Leave COC @ 8:00 or meet at Belvidere Pond on 118 (just put it in google—there’s a pulloff just past the Eden’s Crossing parking lot) at 8:30. Bring all the normal training snacks, etc., plus lunch for after.
- Rollerski up 118 to Montgomery Center, then up 242 to the Jay Peak trailhead
- Switch gear and do a lil Jay Peak hike./run
- Be done with the workout around 12:30; back to COC by ~1:30.
- If you’re wondering if this is right for you, probably it’s not, but talk to coaches to be sure.
Goals: on Wednesday, between practice and the nutrition talk, we’re going to work on writing down some goals. Please bring a laptop if you have one so you can easily plunk your goals into your training log. Also, check out the “GOALS” tab in your training log if you want to start chewing on this ahead of time.

Nutrition: Our next talks:
- Wednesday, 7/23 @ 11:15am: in the Activities Center. Parents and athletes both welcome/encouraged to attend.
- Friday, 8/8 @ 11:15am: Activities Center
- here are the slides from the last talk, which you can find later if you remember they’re in our shared nutrition folder.
Lost Nation Rollerski race: at this point you should have this pretty figured out. There will be an alternate workout for those not racing.
Lake Placid Camp: is Aug 11-15 (Jrs only) and is a big ol' training trip. Last year's schedule, etc. here. We need to know who is coming ASAP!

U14s:

U14/U16 Canoeing at Green River Reservoir - Monday, 7/21
- Kids need to bring lunches, water, extra clothes, sunscreen etc. We'll consider your GRR entry fee part of your program fee (athletes only; not parents who may want to go on their own paddle or whatever).
- Leave COC at 8:30 sharp in a van with Rick to the reservoir. Or you can meet there at 9:15. Just indicate which on next week's attendance form. Parker will drive the boats.
- Head out on the lake around 9:30am.
- Paddle, swim, have lunch, watch loons and be off the water by around 1:30; back to the center by around 2:30.
- Here's the list of people coming, as far as we know--give us a shout if things have changed/we missed you:
  1. Silvia Earlandt
  2. Bo Suddaby
  3. JP Rozendaal
  4. Oakley Crawford
  5. Jin Ramsay
  6. Aemilia Terrone
  7. Lilly Suddaby
  8. Bizzy Searles
  9. James Kehler
  10. Elliott Stewart
  11. Hazel Morton-Lynch
  12. Dean Roy
Wednesday: bonus practice day if ya want
Nutrition talks: you’re welcome at all of these. Additional dates above.
Reminder that the week of 7/28-8/3 (not this week but the one after) will have some days off from organized training. It’s an easy week and coaches are largely ditching y’all for a minute. Scroll down on the plan to get an idea.

BKL:

Attendance form: pleeease fill it out. It really helps us plan!
ROLLERSKIING this week! Ack, we’re trying again! Please be right on time or even a few minutes early for practice so we can get everyone suited up. Bring your own helmet. If you don’t have one let us know.

BIATHLETES:

Upcoming race opportunities:
- Singletrack Shootout on Sunday July 27. Sign up early as this usually fills up. There are mountain bike or running biathlon options. Experienced category is suitable for our U15/U17+ biathletes. Novice category is suitable for our BKL biathletes, any skiers (age 10 and up) or parents looking to try out the sport.
- USBA Summer Rollerski Nationals on Aug 2 and 3. Suitable for U15/17+ biathletes who are 1.) very comfortable rollerskiing downhill corners and in packs, and 2.) have been shooting with us for multiple seasons. The U13/15 course will use the downhill around the old walker building. Older athletes must be confident enough to ski the “airplane” loop downhill. U19 athletes need to sign up well before July 17th to get in the IBU basic registration database.

ADULTS/MASTERS:

Here’s the TRAINING PLAN for the week, or check below:

Training week of 7/21