We got some footage from our L3 skate in Stratton the other day. Basically a 8-10k continuous steady state effort This was mostly put together so the team could check their technique but also for the parents who love to see their kids in action. I missed a couple young gun J2’s Scott and Katharine, they were too fast and were already over the climb when I got up there! Sorry about that, I’ll get ’em next time.
Some of the things we were looking for: foot stance: narrower to wider depending on speed and terrain, high elbows on the fast sections, nice side to side push with legs and hips, crisp, smooth tempo and upper and lower body compression working together.
We also checked a few lactates. Jack nailed it, 4.4. Koby sprinted the last K and got a 17! 17 is crazy high and shows nice sprinting potential. That was partly our fault about for not explaining the steady state effort part clearly enough to the workout newbies. A few more people were 7-9 so they pushed a a little too much and few were a bit low and need to push a little more effort and speed. So all in all a great workout with a lot of learning about pacing going on.
more vids: HERE