“Fast Rabbits Thursday 2″, 11 December 2014 [Cancelled!]

Tomorrow (Thursday, 11 December 2014) night’s scheduled session, known as “Fast Rabbits Thursday 2″, has now been cancelled due to a lack of snow.

Yep, the air temperature will be a delightful +1 degrees Celsius with a -5 windchill on Thursday night.  We sure like that.

Unfortunately, as of 20:00 tonight, Windsor Park Nordic Centre (WPNC) staff are reporting that “The Grid” is the only place that is suitable for skiing for people who have new skis and want to keep them from instantly becoming “rock skis”.  Furthermore, skiers would have to carry their skis from the clubhouse to The Grid to avoid the new gravel laid down on paths.

Even tonight’s race at WPNC had been cancelled due to lack of snow (http://windsorparknordic.ca/news/).

The Assiniboine Park Jackrabbits ski at WPNC on Fast Rabbit Thursdays so as to ski “far” and get more vertical relief (both relatively speaking).  Tomorrow’s session would not provide either.  The Grid will likely be congested with dozens of other skiers and there is little vertical on The Grid.

APJ Track Attack Strength (more, I know!)

Hi APJ Track Attackers, and any one else who wants to do this program.

Why more strength: strong arms will make for happier skiing!  Here’s a bit of history: my old coach Jack Sasseville (the Olympic TV guy) used to hand out an award at the end of the season called the Chicken Wings Award, to the skier that double poled the least. It was a joke award but no one wanted to win it.  Following these exercises will keep you from being a candidate for Chicken Wings 2015!

Here are 8 exercises to do 3 times a week if there is poor skiing and 2 times if there is skiing.  You will need:

  • a wobble board (check a previous post)
  • a swiss ball (good for everyone at home)
  • and a figure 8 descender, inexpensive quick draw and 3 m of 1/4” rope (not yellow nylon but a woven rope).

figure 8 descenderquick drawIMGP2022

The arm pulley set up should cost about $30-35. This will be the arm exerciser as used in our dryland sessions from the tree. The figure 8 and quickdraw can be found at MEC or Wilderness Supply. Congratulations: you now have some climbing gear! you will need the quick draw because the “8” will twist & move as you pull and get very hot from the rope friction.

What to do with it:
Thread the rope through the 8 as in the photo and tie loops into the ends to mimic pole straps. Pull on it just as you would ski poles. Your triceps (back of the arms) should get tired. Added bonus points if you pull with your ab muscles on the down stroke.

Typically 45 seconds on 15 off per exercise, start at 2 times the circuit and you should be able to 3 x in 2 weeks. You will make the pushing and pulling as hard as you can for the 45 seconds.

You can print off the 2 pages APJ strength 8 exercises pdf  pin it to the wall where you’re working out, or I can send you the powerpoint slide show to play on your computer or iPad, as it is set up to change slides very 45 seconds with 15 seconds in between to get to the next exercise (c’est trez cool, non?)

“Sunday Session (5)” Sunday, 7 December 2014 Is On!

Hello Jackrabbit Managers,

Tomorrow’s session, “Sunday Session (5)”, for Sunday, 7 December 2014, is indeed running as scheduled.

What a difference a week makes!

Mother Nature will apparently be nice to us during our session.  Air temperature is expected to be -1 to 0 degrees Celsius (yes, that is warm), with winds south at 20 kmh, and 100 percent overcast, with a light snow fall near the end of the session (http://spotwx.com/products/grib_index.php?model=meteocode&zone=r1.15&tz=-6&title=FPWG11&lat=49.89975&lon=-97.13749).

Sunday’s session will be for sure a classic technique session for Coach Ihor’s and Coach Rob’s Track Attack groups (because of the existence of days-old skier-made classic tracks in the hilly area).

Plan for classic also for Coach Katherine’s and Coach Jeff’s Bunnyrabbits and Jackrabbits.

No mechanical grooming has been done as yet so free technique (skate skiing) will likely not be as fun as it normally would in these air temperatures, hence the classic skiing planned for tomorrow.

Coach Ihor will supply the classic grip wax-of-the-day-er-hour for those of us who may not know which wax may best work at this tough-to-wax temperature.  Find a coach at the start of the session and let us know that your skier will need grip wax of the day.

If you have them, bring waxless skis.  This is temperature range in which they work best.

Perhaps most importantly, bring a reusable mug for hot chocolate and an appetite for Wagon Wheels.   Coach Ihor promises that there will be plenty for everyone tomorrow!

“Fast Rabbits Thursday 1”, 4 December 2014 [Cancelled!]

Sorry for the short notice, but tonight’s scheduled session (https://assiniboineparkjackrabbits.wordpress.com/2014-2015-schedule/) for Track Attack skiers (Coach Ihor’s older kids group and Coach Rob’s not quite as old kids group), known as  “Fast Rabbits Thursday 1”, with a start time of 18:30 at Windsor Park Nordic Centre, has been cancelled due to lack of snow (see http://www.ccsam.ca/good-enough-now/).

Your (Skiing Family’s) 15 Minutes of Fame!

Karin McSherry, Executive Director, Cross Country Ski Association of Manitoba (CCSAM), of which you belong to through your membership in the Assiniboine Park Jackrabbits, is looking for two or three cross-country skiing families to be featured in an upcoming issue of the Winnipeg Regional Health Authority (WRHA) Wave magazine (http://www.wrha.mb.ca/wave/issues.php).

The content of Karin’s email is:

“I’m looking for 2 – 3 skiing families to do a telephone interview with Holli Moncrieff of WAVE magazine (a Free Press product, I believe).”

“Holli would like to have a 20 min interview with families (adult & kids too) to discuss the emotional, mental & physical benefits of cross country skiing – for an upcoming edition of the WAVE.”

“If this is something you would be interested in doing please reply to me with a phone number for Holli to contact you – in the very near future….”

Karin McSherry is best reached at info@ccsam.ca.  Please contact Karin directly.  Let us know if you get interviewed.

Coach Rob’s family already had its 15 minutes of fame last winter (http://www.winnipegfreepress.com/our-communities/metro/Young-skier-off-to-Winter-Games-247569961.html).  Its someone else’s turn.  Enjoy!

Wanted: (More) Officials!

Hello Jackrabbit Managers,

Yep.  I bet I know what you have been saying to yourselves for the last month.  Really.  I think it goes like this:

  • Gee, I was really keen on becoming a Jackrabbit Coach, but gosh darn, I missed out even after Coach Rob exhorted me to go for it (https://assiniboineparkjackrabbits.wordpress.com/2014/11/02/wanted-more-jackrabbit-coaches/).
  • But, shucks, more than anything; even more fun than being a Jackrabbit Coach, is that I have always wanted to become an Official, specifically a Cross Country Canada Level 1 Official.  Kind of like being a hockey referee (but with polite parents), a concert promoter (without bumping into celebrity), and an accountant (minutes and seconds way more often than dollars and cents), all rolled into one.  Oh yeah, and Michelin Man.  You get to dress like Michelin Man.  Often.

So, if you would like to make your dream come true to help run cross country skiing events then sign up for the free “Level 1 Officials Certification Course” being held this upcoming Saturday, 6 December 2014, from 09:00 to 17:00, at the Sport For Life Centre (across from the Manitoba Museum) at 145 Pacific Avenue.

To learn all about it, and even to sign up (its free this week only!) go to our provincial sporting organisation’s webpage of http://www.ccsam.ca/level-1-officials-certification-course-december-6th.

A Limited Future for Cancellations?

Hello Jackrabbit Managers,

For the 2014-2015 season the coaches hope to significantly reduce the number of cancellations due to weather.  While we can’t control Mother Nature, we can hide from her (sort of).  The coaches have been actively pursuing for the last few months these two potential just-say-no-to-cancellations improvements:

  • Attempting to gain access to wind-sheltered ski areas.  Most of our prior cancellations (including today’s) have not been due too-cold air temperatures but rather due to too-high wind speeds which cause high windchills.  We have been seeking authorisation to ski in areas sheltered from the wind (complete with mechanical grooming).  If we are successful in securing that authorisation, we would likely run outdoor sessions on days like today (super windy but not crazy cold).
  • Coach Jeff may be close to securing a fabulous indoor facility for those days when it really is too cold (wind or no wind) to be skiing outside.  We have been awaiting very-important-paperwork from our national ski association, Cross Country Canada (http://cccski.com), so as to make this a possibility.

We will let you know if and when anything improves.

“Sunday Session (4)” Sunday, 30 November 2014 [Cancelled!]

Hello Jackrabbit Managers,

Today’s session, “Sunday Session (4)”, for Sunday, 30 November 2014, has now been cancelled.

Environment Canada’s latest forecast (http://weather.gc.ca/city/pages/mb-38_metric_e.html) indicates for today: “Blowing snow with visibilities frequently less than 1 kilometre this afternoon. Wind west 30 km/h gusting to 50. High minus 20. Wind chill minus 36.”

At skiing time, the hour-by-hour forecast (http://spotwx.com/products/grib_index.php?model=meteocode&zone=r1.15&tz=-6&title=FPWG11&lat=49.8963&lon=-97.297) is for -21 degree Celsius air temperature with a -33 degree windchill.

This is colder than our published -27 degree windchill outdoor activity cutoff (https://assiniboineparkjackrabbits.wordpress.com/about/is-it-too-cold).

Photos from today…

It was our first official “on-skis” session with APJ today. Despite an icy rain misting down on us there was a spectacular turnout. (I mean, who wouldn’t want to miss a lesson if it means seeing Coach Katherine upside-down with her skis in the air?!)  Coach Ihor also gave us an excellent lesson about waxing skis. You can take a look at more photos posted of today’s session in the photo gallery… it’s just a bit of what I could capture before my camera got too wet and icy.

IMG_6580

Great turnout today at APJ’s first official on-skis session at the park.

APJ skiing Nov.23

Hey everybody! We are going to go for it. Bring your ski gear plus running shoes for some snowy soccer afterwards. We will also be learning how to do some waxing. See you at the duck pond! Coach I