Skaters, Start your Engines!!!

It's been 6 weeks since the end of the season and that means that it
is time to get back to work, not necessarily skating but laying the
ground work for next season.

I have broken down some suggestions by age group, also if you go to
the US Speedskating site you will find the first posting of the 2004-5
season schedule. You can see where all the major meets are being held
and when they are. Start marking your calendars.

Our rink time starts at 5pm taking the ice around 5:30-6:15 starting
on the first weekend in June. $8 per person per session, all skaters
should start trying to make ice time. Let me know if you want to come
to any of my mini-camps this summer.

It is time to start laying that cardio base that will take you into
next season.

14 years and older you need to be working up to 1-1.5 hours of mild
aerobic workouts 3 times a week, 45 minutes of running, 1 hours of
elliptical, stationary bike or stair stepper or a 2 hour bicycle ride.
Your heart rate should be about 70% of MHR. You should be doing lots
of stretching, twice a week you should be doing maintence weight
training and 3 times a week core strength and general exercises.

Skaters 11-13 should be doing 30-45 minutes of cardio 3 times a week
avoiding running more than once a week. Your heart rate should be
about 70% of MHR. You should be doing lots of stretching, twice a
week you should be doing light weight training and 3 times a week core
strength and general exercises.

10 and Younger, get out and play more, go to the park. Ride you bike,
just stay busy, you have another month of active recovery.

Abe Lincoln was once asked if he had 6 hours to chop down a tree, how
would he do it? He replied, I'd spend the first 4 hours sharpening
the Axe. It's time to sharpen your axes for the long season ahead.
Just as Abe knew that preparation is the key to succes, you too must
prepare in order to achieve success.

Coach