Rochester Active Sports Club (RASC) is a nonprofit club based in Rochester Minnesota, designed to promote nordic skiing, mountain biking and road biking in SE Minnesota.
 

                                       Nordic Skiing

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DRYLAND TRAINING CLINICS WITH IAN TORCHIA

SATURDAY, AUGUST 17



NCAA 20km Champion, US Ski Team Member and Rochester Nordic Ski Team Alum, Ian Torchia, will be holding 2 Dryland Clinics on Saturday, August 17, 2019


Everyone who attends either the Dryland morning session OR the afternoon Rollerskiing session will be entered into a raffle to win a free pair of rollerskis donated by Finn Sisu!


Morning Session

Saturday, Aug. 17

9:30am – 11:00am

Quarry Hill Nature Center

701 Silver Creek Rd NE, Rochester, MN 55906

Training Tips and Ski Racing Stories + stretching, strength, balance and dryland training drills.

Audience: Rochester Nordic Ski Team skiers & coaches + All interested Community Skiers

Wear: workout clothes and running shoes

Bring: Bounding poles (approx 5-10cm shorter than your skate poles, but skate poles are okay if those are the only poles you have).

Rain or Shine: We’ll move indoors if it’s raining

SIGN UP FOR MORNING SESSION BY CLICKING THE LINK BELOW: https://www.signupgenius.com/go/409084AA9A72BA0F49-morning






Afternoon Rollerskiing Session

Saturday, Aug. 17

1:30pm – 3:00pm

Meadow Crossing Road SW, Rochester

Link to map


Rollerskiing technique and drills

Audience: Experienced Rollerskiers Only, Must have your own rollerskis and poles

Bring: Rollerskis, poles, HELMET, and workout clothes

If we need to cancel due to inclement weather, an email will be sent to participants by 1pm

SIGN UP FOR AFTERNOON ROLLERSKIING SESSION BY CLICKING THE LINK BELOW:

 https://www.signupgenius.com/go/409084AA9A72BA0F49-afternoon


Questions?...please email: rnst3128@gmail.com





ABOUT IAN TORCHIA:
Ian Torchia began skiing the day before he turned 2, but was on his Mom’s back long before then, sliding around Rochester’s golf courses during the winter months. He grew up a runner, chasing his older brother Mike around on the roads and trails and cross country skied in the winters as a member of the Rochester Nordic Ski Team. During his junior year in high school, Ian won the American Birkebeiner Korteloppet race and it was later that year, at his 1st Junior National championship in Fairbanks, Alaska, when Ian decided to cross-country ski at the collegiate level, breaking away from his 4 siblings’ tradition of running in college.  He attended Northern Michigan University under the direction of legendary ski coach Sten Fjeldheim, and accumulated 6 All-Americans, tied for most in program history. His junior season, he became an NCAA champion in the 20k freestyle in Steamboat, Colorado. He was a member of the US Development Ski Team for 3 years training alongside the nation’s best skiers.  Ian earned a Master’s degree in Exercise Science and is currently pursuing skiing at the professional level with the Stratton Mountain School T2 Elite Team, a professional ski team that boasts of 3 Olympians, including Gold Medalist Jessie Diggins.  Ian recently got engaged to his fiancĂ©, Kameron Burmeister, who he coached to a 2:42 marathon at Grandma’s, an Olympic Trials qualifier!  He is stoked to come back to Rochester this summer to teach and inspire the next generation of skiers!
  
Dryland Clinics with Ian Torchia are sponsored by the Rochester Active Sports Club and the Rochester Nordic Ski Team




Eastwood - December 17th 2018


Excellent ski conditions on many of the local trails - especially Eastwood Golf Course and Quarry Hill Park.



   Importance of Strength Training

This is an article written by Nathan Schultz that was part of an e-mail from Boulder Nordic Sports.  If you are a) serious about ski training or b) getting old and losing muscle mass, this is FOR YOU! (If you want to sign-up for their e-mail ,you can contact them at info@bouldernordic.com)

One of the biggest challenges skiers face is upper body strength. Most of our off-season activities focus on the lower body, and aside from rollerskiing, there are not a lot of ways to improve upper body strength and endurance. In my experience as both a racer and as a coach, nearly 100% of US skiers are weak in this area and could dramatically improve performance on snow by improving upper body strength and endurance. I usually see big gains after the first year of coaching an athlete, and I'm convinced that most of this improvement is due to the athlete getting stronger and improving ski-specific strength.

 

Ski racers are made in the summer, and it is time to put in the training now to be fit in the winter. The bulk of training hours should happen for most skiers July-December. Most of the winter skiing months will actually be fairly low volume. A good strength program will mirror the overall training volume and build through the summer. Like all training, ease into it and give your body time to adapt to the new stimulus. 


There are three basic areas to target:

General Strength - Working all muscle groups to increase power, speed and endurance and build the generally weak muscles that oppose our strong ski-specific muscles to avoid imbalances.


Core Strength - This could be categorized under general strength, but it is so important to skiing that I keep it in its own category. We generate a lot of force with significant leverage in our extremities while skiing and the core muscles need to be strong enough to stabilize these movements and provide a platform to push off of. Core strength helps us be able to hold proper body position through an entire race and therefore improve technique and increase efficiency.


Ski-Specific Strength - Building power and speed in the primary ski muscles is vital. Skiing has changed to a power sport in the last two decades, and your ability to push hard on your skis and poles will determine how fast and efficient you will be on snow.

 

How do you accomplish these things? Most skiers enjoy skiing, running, cycling, kayaking, swimming, etc, but I rarely hear someone say that they really enjoy being in the weightroom. Strength is probably lowest on the list in terms of enjoyment for most endurance athletes. Luckily, you can get it done very quickly and there are a few ways to keep it fresh. These are general guidelines, and it is smart to plan out a strength program with a coach or mentor who can help you maximize the results of your training program.


General Strength

There are many ways to build general strength. Workouts can be done as a "circuit" of exercises where you spend a certain amount of time at a station, followed by a short period of rest before moving to the next station. For example, you might have 12 different exercises and you go through the routine with 45 seconds of work at each station followed by 15 seconds of rest. Typically, one would do the circuit for 20-45 minutes. The advantage of a circuit is that it can be easy to set up, it provides cardiovascular work as well as strength, and it is a good way to break up the boredom of being in the weightroom. You can set up a circuit on playground equipment at a park and do it at the end of a distance or plyometric workout.

 

Much general strength is done in the weightroom. The key in the weightroom is to be focused. Plan the workout you will do, go to the gym, and get it done. Don't just show up and figure it out; you'll be wasting your time. A typical weight room workout can be 45 minutes or less and hit core strength, general strength and specific strength. The goals here should be to build power, speed and endurance by loading key muscle groups. Free weights tend to be better than machines as they require more balance and build strength in a wider pattern of motion, but machines can be used to target specific muscles or weaknesses.


Core Strength

Core strength is one area where most people are quite weak. For the most part, our lifestyle has become devoid of physical activity like chopping down trees, moving rocks, etc. and we just don't get the natural core strength that we used to. Core strength is vital to being a powerful, healthy athlete, though, and luckily it is pretty easy to build and maintain it.

 

Core exercises should be incorporated into the general strength routines such as when you are at the weightroom or putting a few core exercises into a circuit. They should also be done on their own in short 5-15 minute routine that can be thrown in at the end of a workout or at the beginning or end of the day. Check out the download of our strength overview for some specific suggestions. 


Ski-Specific Strength

Ski-specific strength is also an area where most people can make big gains in performance. It's easy to build power, speed and endurance through strength exercises that imitate the motions of skiing, but it takes some specialized equipment. Skis and rollerskis are the most obvious choice, and poling machines, stretch cords and simple pull-ups and dips complement these well. On skis or rollerskis, we like to find a gradual hill 100-300m long and do repeats of double-poling, single-stick poling (like classic striding without your legs) and tricep isolations. Start with one set of these and build to 30-45 minutes. This workout can be done in the middle or at the end of a distance rollerski workout. We also like double poling workouts of 10-240 minutes of double-poling to build endurance poling strength. 


Ski strength should be complemented with other specific strength as well. Target ski-specific muscles in your general strength routine at the weight room, and consider stretch cords or a poling machine to throw into your circuit or core routine. We have an Ercolina set up at our shops and I notice that doing even ten minutes on the poling machine each day makes a huge difference in my poling power and endurance.



 


  



























Facebook Page for Local Ski Trail Conditions 





Cross-Countryski.US: 

This is a excellent source for all the major FIS nordic ski competitions. Here you can find full video coverage of all the major events from Eurosport in English.



        Skinnyski.com


Skinnyski.com is the premier site for nordic skiing in the mid-West, with reports on trail conditions, race reports, ski camps, and everything else nordic. 




Greg Bednorski Ski Forum
Greg Bednorski has a ski forum that contains a lot of useful information for everyone from beginner to elite race.




Northwest Wisconsin Ski Trails & Reports


This site posts trail reports for many of the trails in NW Wisconsin.

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