Hello folks,

Just a reminder that the Sue Ellis Clinic will be held on Dec 11-12th
2004. If you plan on attending please send in the forms at this time.
Or send me an e-mail, let me know you will be attending or will be
sending the forms in.

Thank you....

Hi folks, the meet season is upon us.  USS is doing a great job of
providing new online registration for many evens as well as doing a
great job of getting the applications on line for other meets.  Make
sure you renew your USS membership when it is coming close to
expiring, you will need it in order to skate practice at your clubs as
well as going to meets.  Slots for the Sue Ellis Clinic are going
fast, please register soon, I will be putting it up on the USS site on
Nov 15  to finish selling out any slots.   See our website under the
handouts link for the registration details.  www.eteamz.com/seissc
Remember the clinic has 6 hours of Ice time, this is a great mid
season tune up.

Ohio All Points Registration

If you are planning on going to the Ohio All Points this year the
registration is on line at the following link.  The Deadline to get it
out is upon us.

https://webpoint.usspeedskating.org/files/Event_PDFs/36_Event_RegForm.pdf

Transportation to Columbus

The Big Van will be running from Charlotte N.C. to Columbus on
Saturday, this is a Sunday Meet, and will be returning to Charlotte
and should be back around Midnight on Sunday.  Anyone who wants to
ride up from
Charlotte with me just let us know.  I am willing to pick someone up
along the way, but it has to be on my route.

This was a really good meet last year, and a chance to skate against
folks outside of our Association.

Workout Tips for the Competition Season:

All skaters should not be working more on skating specific exercises.
You should go into the maintenance mode for aerobic conditioning and
strength.
Lots of down-time, dry skating and exercises should be focused on ones
that are down in the skating position.
4.  Eat right and get your rest.  Muscles need fuel and rest to grow.
All the working out in the world will not make up for good nutrition
and sleep.

dl

This year we are going to dedicate approximately 2 of the 6 hours of
Ice time to practicing.  4 Hours of the Ice time will be the normal
instructional Ice time with Sue.  However, on Saturday we will spend
30 minutes of the 2 hour practice doing various practice routines,
doing plenty of Laps, Starts some corner work.  This workout should
help those who are doing meet preparation.  We will do this again at
the beginning of Ice time on Sunday, then the last hour of Ice on
Sunday will be
practice races where we will be timing.

Register soon, the clinic is filling up fast.

Registration form are at the following link:

http://eteamz.active.com/SEISSC/handouts/

For more about Sue Ellis check out her site.      www.ellisedge.com

Dennis

REGISTRATION for  SPEEDSKATING CLINIC,
SUSAN ELLIS, INSTRUCTOR
DECEMBER 11 & 12, 2004
SOUTH EAST I CE SPEED SKATING CLUB [SEISSC]

Here is the link you will need for forms and hotel infomation

www.eteamz.com/seissc    or

http://eteamz.active.com/SEISSC/handouts/index.cfm?cat=30249

http://eteamz.active.com/SEISSC/news/index.cfm?id=1359829&cat=0

Two day clinic: 6 hours of Ice Time; 10 hours of class room
instruction--  $165.00 per skater.

$50 Cancellation fee After Dec 1st.

[Make check payable to SEISSC]

Mail form & check(s) by Nov. 15th  to:  Pam Griffin 535 Banner Ave.,

Winston-Salem, NC 27127

Please let us know if you have any trouble downloading any infomation.

ssk8@...

Richmond has a Summer Camp from Aug 4-7, the 7th is actually a meet,
the cost of the Camp inlcudes the meet.

You can find the details on the USS Site.

http://www.usspeedskating.org/Development/CommonwealthGamesSpeedskati
ngCamp&Competition.pdf

You can also just attend the meet on the 7th, cost $25 entry fee. 10
am -7pm

Transportation from Charlotte - I will be driving my van up Saturday
morning, leaving my house at 6 am and returning to my house at
11pm.
So you don't even have to rent a hotel room.  If you want to spend
the Night in Charlotte, Friday, Saturday or both, let me know.

Coach

Sometimes as we are training we naturally gravitate to the exercises
we think have the greatest impact on the muscle groups we use for
our sport.

The problem is that we sometimes overtrain some muscles while
neglecting others.  We find it easy to understand the importance of
our push muscles, I would say that many skaters have great push
muscles, however, there are two main basic movements in push, one is
the actual push, the other is retracting the leg to put it into the
push position. You can have the fastest push in the world, if your
retraction time is slow, you will be sub optimal.

I put my two girls in a summer camp for sports fitness, they do a
lot of drills where they practice fast feet and a lot of drills
stepping or jumping over hurdles.  The change in all aspects of
their skating has been dramatic.

I was watching the Tour De France coverage and they were talking
about the diet that Lance follows, of interest was how much he
stressed empty calories.  If you only have a certain amount of
calories a day to take in, then make sure they contain the maximum
amount of vitamins and minerals. Calories from fresh fruits,
vegitables and grains are rich in these building blocks.   With
empty calories, like sugar, you get all the calories and none of the
fantastic side benefits.

Secondly he pointed out the fact that when you dehydrate your blood
gets thicker, this means you have to increase the heart rate to get
the same oxygen flow.  Keep hydrated to keep your heart rate down an
you will get the maximum from your workouts.

Pre season conditioning should be complete or near complete, your
emphasis now should be on general sports conditioning with a heavy
emphasis on core.

Now is a great time to increase your leg strength, emphasize
stretching in all your workouts.

Talk to your coach if you are not sure what you should be doing this
type of year.

Later Skater

Dateline Thailand

TJ, Vee Vongkovit  of the Chesapeake association was visiting family
in Thailand when his mother decided to take him to the local rink to
do a little skating, TJ dressed out in full skin suit, helmet and
such just to skate public session.  Impressed, after cutting the
ice, management gave TJ a few minutes of time on the Ice by himself
to do some laps.  The management used the PA system to describe what
TJ was doing, who he was et. al.  In essence he gave a speedskating
demonstration at the rink.  I think TJ, 7 years old, will probably
remember this for a while to come.

You never know, the next time he visits, there may be an actual speed
practice he can attend.

Its time to bolt your blades back on. Practice starts back up this
Sunday June 6th, please be there before 5pm or if you would like
extra instruction be there around 3pm. We will be back at Eastland
mall for the summer. We are working to move our practice else where
for the 2004-2005 session. More to come on that later. Hope everyone
enjoyed their time off.

Thank you
SEISSC

It's that time, it's time to start your training plan for 2004-5 in
earnest.  If you are not part of the SEISSC club check with your
coach, I am sure they have similar suggestions to helping you get
where you need to be.

SEISSC Club Coach commitment to Our Skaters

1.  Fitness Assessment - Each skater needs to come to my house at
least once a month for a fitness assessment, otherwise you don't
know if you are on track or not.
2.  1-on-1 Training Sessions - Set up regular or once in a while
sessions to do workouts with me, I make myself available, if you
have the desire, I'll make the time.  But don't expect great results
unless you can do it regularly and workout in between.
3.  Individual Training Plans - If you are 13 years or older you
need a personalized training plan.
4.  Mini Camps - See Schedule below.
5.  Skate Carrer Planning - If you are 14 or older you should start
thinking about your long term objectives.
6.  Group Training Sessions - Over the summer there will be group
dryland training starting at 2pm at Reedy Creek Park on the 2nd and
4th Sundays
of the Month.

What you should be doing.

1.  Make the decision to get in the best shape of your life this
year.
2.  Take advantage of club opportunities and other camps over the
summer.
3.  Skate at least twice a week, indoor, outdoor, wheels, Ice, speed
practice, public session or whatever.
4.  Attend at least 4 meets this year.
5.  Make sure you have the right equipment, jig, skates etc.
6.  Become mentally tough!   You must become fearless in your
approach to the sport, safe but fearless.
7.  Spend at least 10 hours per week working on your skating.

For you who are 2006 Olympic Hopefuls and eligible for Jr. Nationals
you only have 6 months to get ready, you have to start now, and
start hard.

This association shou have half of  the top 16 at Junior Nationals
this year, if you are not one of them it will only be because you
did not work hard enough, because everyone elibilbe can do it.

  "The will to win is important, but the will to prepare is
  vital."
  - Joe Paterno

You have to learn to love the journey, the workouts, pushing
yourself,and practices afterall, this sport is 98% preparation and
2% execution.  If you're not having fun, your're not doing it right.

Coach

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

• Off ice instruction to enhance on ice performance, including Techni-Cords Training
• Individual and group video analysis
• On ice technical instruction focusing on maximization of power and efficiency
• Tracks, Strategy, Tactics and Passing for Intermediate, Advanced and Masters groups
• One group per camp to allow for maximum individual attention, improvement, and focus
• All sessions led by Susan Ellis. In addition, highly qualified guest coaches will assist at each camp.
  

Novice   July 31 - Aug 2 
                      Bantam and up 
                      500m time - Male & Female < 1:15

 

Intermediate  Aug 3 - Aug 7 

  only 2            Midget and up 
 spots left          500m time - Male & Female< 1:00

Advanced      Aug 9 - Aug 14  
    only 2           Juvenile and up 
 spots left           500m time - Male < 0.50 Female < 0.52

 

Masters         Aug 16 - 20        

                     19 years and older

 

Go to http://www.ellismethod.net/Camps/summercamp.html for details and registration

There are a whole slew of camps up on USS...  Check em out.

http://www.usspeedskating.org/Development/camps.html

Don't forget to add in Ellis Edge in December

coach

One note on the workout plan, just a note, when I said talk to me if
you want more customized plan, obviously I meant talk to your coach,
sometimes I forget that this mailing list has become so wide spread, but if
you don't have a coach, you can talk to me if you like.  The main idea of this
plan is to give you an idea as to how hard some skaters will be working
out between now and the next time they get on the ice.

Dennis

All skaters 13 years and older, this workout is for you, if you do
not have a heart rate monitor, it might be time to get one.  Anyone
under 18 should have adult supervision for weights, skaters 13 or 14
years old need to work with weights that are lighter, see me if you
want to know what weight to use for which exercise.   Heavy Leg
workouts means you do 4 Sets of 5 reps at high weight, increase your
weight by at least 5 pounds on each exercise every week.  If you are
serious, you have to log your exercise time and bring it to me for
review.  If you would like a more personalized plan please let me
know.  Check with your doctor before undertaking an exercise
program.  If something hurts, don't do it!

This workout will take you through the next 20 weeks.  You can use
any day of the week for your starting point.
WS = Warm and Stretch  S = Stretch -  Work time (2 hr, 1 hr etc.
does not include warm up time)

Recovery - 4 Weeks
Day 1 - Core & General Exercises 1.5 Hr - WS  Sit-ups, Back-ups,
Jumping Jacks, Crunches, Leg Raisers to the Side, at least 10
different exercises.
**
Day 2 - Cardio WS -  Run 30 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1hr @ 170 heart rate.*
Day 3 - Rest
Day 4 - Core & Gerneral Exercises 1.5  Hr - WS -  Include some Low
Walking
and Lunges in your 10 exercises **
Day 5 - Cardio WS - Run 30 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1hr @ 170 heart rate.*
Day 6 - Rest WS -
Day 7 - Rest

*  During Recovery Cardio Days can be substituted with a fun bike
ride with someone, a hike in the mountains, a softball game, or
something Fun.
** During Recovery  Exercise Days can be substituted with swimming, a
soccer game or something fun but a little more intense.

Rest Days can also be activities such as games, swimming, cycling
with someone you don't have to be a couch potato.

General Conditioning - 6 Weeks (Start on 1 May)
Day 1 - AM - WS - Core & General Exercises 1.5 Hr - WS  Sit-ups,
Back-ups,
Jumping Jacks, Crunches, Leg Raisers to the Side, at least 10
different exercises.
**
PM - WS - Cardio WS -  Run 45 Minutes at 175 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1:15 @ 175 heart rate.*
Day 2 -
AM - WS - Upper Body Weight Workout
PM - WS - Lower Body Weight Workout
Day 3 - Rest
Day 4 -
AM - Core & Gerneral Exercises 1.5  Hr - Include some Low Walking and
Lunges **
PM - Cardio Run 30 Minutes at 180 Heart Rate or Bicycle, Elliptical,
Stationary Bike etc. for 1hr  @ 180 heart rate.*
Day 5 -  Cardio WS -  Run 60 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1:45 @ 170 heart rate.*
Day 6 - Heavy Leg Workout
Day 7 - Rest

Recovery - 2 Weeks ( Start on 19 Jun)
Day 1 - Core & General Exercises 1.5 Hr - WS  Sit-ups, Back-ups,
Jumping
Jacks, Crunches, Leg Raisers to the Side, at least 10 different
exercises.
**
Day 2 - Cardio WS -  Run 30 Minutes at 175 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1hr @ 175 heart rate.*
Day 3 - Rest
Day 4 - Core & Gerneral Exercises 1.5  Hr - WS -  Include some Low
Walking
and Lunges in your 10 exercises **
Day 5 - Cardio WS - Run 45 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1:15  @ 170 heart rate.*
Day 6 -  WS -  Upper Body Weights - Heavy Leg workout
Day 7 - Rest

Strength Conditioning - 6 Weeks (Start on 3 July)
Day 1 -
AM - WS - Core & Leg Exercises 1.5 Hr - WS  Sit-ups, Back-ups,
Jumping
Jacks, Crunches, Leg Raisers to the Side, at least 10 different
exercises.
Must include Low Walking and lunges with light weights 10lbs in each
hand **
PM - WS - Cardio WS -  Run 20 Minutes at 185 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 30 minutes @ 185 heart rate.*
Day 2 - AM - WS - Upper Body Weight Workout
PM - WS - Heavy Leg Workout
Day 3 - Rest
Day 4 -AM - Core & Leg Exercises 1.5  Hr - Include some Low Walking
and Lunges with Light Weights **
PM - Cardio Run 30 Minutes at 180 Heart Rate or Bicycle, Elliptical,
Stationary Bike etc. for 1hr  @ 180 heart rate.*
Day 5 -  Cardio WS -  Run 60 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1:45 @ 170 heart rate.*
Day 6 - Heavy Leg Workout
Day 7 - Rest

Recovery - 2 Weeks (Start on 21 Aug)
Day 1 - Core & Leg Exercises 1.5 Hr - WS  Sit-ups, Back-ups, Jumping
Jacks,
Crunches, Leg Raisers to the Side, at least 10 different exercises.
**
Day 2 - Cardio WS -  Run 30 Minutes at 185 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1hr @ 175 heart rate.*
Day 3 - Rest
Day 4 - Core & Gerneral Exercises 1.5  Hr - WS -  Include some Low
Walking and Lunges in your 10 exercises **
Day 5 - Cardio WS - Run 60 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1:45  @ 170 heart rate.*
Day 6 -  WS -  Upper Body Weights - Heavy Leg workout
Day 7 - Rest

Must Exercises for Heavy Leg Workout Squat, Leg Press, Leg Curl, Toe
Raisers, Leg Extensions, Cleans

The next phase is speed & Sports Specific starting on September 1st,
I'll draw that out later.



Coach

Congratulations to our Association Champions, we'll try to get a
list out in the very near future.

We had a fantastic meet in Laurel this weekend, the competition was
very good, the skaters did great and it was fun for all.  Many
thanks to all the association members who made all of our local
meets possible this year, without these local meets we would have to
travel great distances to gain the meet experience we need.  Special
thanks also to the clubs who host these meets.  Local volunteers
spend many hours preparing for these, thanks to all.

Olympics

Two years from today the 2006 Olympics will be over, that gives our
prospective olympians about 1 year to get ready.  If you have olympic
aspirations, next year has to be your break out year.   What do you
need to do next year?

You need to skate Americas Cup and other Senior meets, you need to
skate Senior Nationals and qualify in the top 16, you need to
participate in Camps, you need to be very busy with speedskating.
Planning now will allow you to optimize your efforts for the next
year, talk to your coach about what you need to do.

Training for Next Year

While most of these comments apply to skaters 13 years of age and
older, younger skaters need to apply similar principles.

Everyone needs to take some time off at the end of the season, this
is typically 4-6 weeks, this break needs to be Active recovery, not
couch potato recovery.  Hike, swim, spend time with your family,
Bicycle, run, do core and general exercises, keep flexible and
stretched out. After your break you need to kick into general
conditioning, your coach can help you with a plan, but the basic
rule is to build from the bottom up, lay a firm aerobic base, then
work on your strength, finally work on your speed.

Congratulations on a great Season, Let's see if we can push our
Association to the next level in 2004-5.

Remember, if you are trying to do something, that means you are not
actually doing it, stop trying to do it and start doing it.

Dennis

See the site for updated details on the spring and summer schedule.

www.eteamz.com/seissc

Summary

April and May - No Session Lessons, No Practices

June - Aug Sunday evening Lessons/Practice  5:15-6:15

June - Aug  4 mini boot camps held over the weekends (Fri, Sat, Sun).

Coach

Dateline Netherlands - 3 Chesapeake skaters represented the US in the
Annual Viking Cup Long Track races in Holland, with 10 countries in
attendance our US contingent took 5th place overall.  Simon Cho and
Robert Lawrence took 3rd place in their divisions, while Heather
Richardson did very well in an extremely competitive field.  Robert
set a track and Viking cup record skating the 500 in 40.8 seconds.

Congratulations to our skaters on an excellent showing!

Attached is information on applying for Summer and Residence programs offered by
U
SS.  If you are 13 or older and have Olympic aspirations it is time to learn
what is available in these programs and start applying.  These in residence
programs are at little cost to the skaters.  These are the programs where they
are grooming the next generation Olympians.

While you may not have the credentials this year to get accepted it never hurts
to apply.

Coach

Don't forget, only 2 more weekends before Laurel.
Right now no entry form is required, however, coaches need a list of
who is attending. Contact your coach if you are planning on attending,
and do it now please.

The off season is approaching, what is your plan to stay in shape in
the off season.  What is your plan for Active Recovery, what is your
plan for general conditioning?  What is your plan to start next season
in the best shape of your life?

You get the picture, get a plan...

Talk to your coach about an off season plan!  If you are going to
achieve your goals for next year, you have to have a plan, it isn't
going to magically happen.

"It never gets easier, you just get faster" Greg Lamond

Coach, SEISSC

Ok folks,

We will not be having skate session this Friday Feb 27th, due to the
fact that we will be at Short Track Nationals and no one will be
there to coach. We will have Friday session the first three weeks in
March, Coach will be taken some time off in April and May. Coach is
taken a much needed break!

There is no skate practice on Sunday Feb 29th, also due to the fact
that we will be at Nationals.


Crew Chief

The US contingent for the Long Track International Invitation
Competition being held in Heerenveen Netherlands March 12th & 13th
will contain 3 Chesapeake Speedskating Association members, since
there are only 4 US skaters going, that make it 75% Chesapeake.
Considering we don't even have a long track in the association
footprint, that's pretty good by anyone's standard.

Simon Cho of Wheaton along with Heather Richardson and Robert
Lawrence of SEISSC will be representing the US in this international
competition.

Fresh off of their outstanding finishes at Nationals, Robert,
Heather and Simon are sure to put their best skate forward in this
very competitive environment.  Unlike the US, the Netherlands really
know their skating, and their skaters.  Having skated this meet
before Robert was remembered by the organizer who was excited to
hear he was returning.

Everyone in the association should be proud to have this type of
exposure for our programs.