KNC has adult programs for a diversity of skiers, whether you are learning to ski, hoping to stay active, or pursuing race ambitions.

 

This season, KNC is offering the following:

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1. Fall Dryland Training (Monday & Wednesday evenings)

2. A 10-week Wednesday night ski group, with two options: one focused on structured workouts for racing (Masters Training Group) and a less-structured social group

3. 4-week Adult Ski Programs, day and evening in January and February

4. Skill specific clinics throughout the season (second Saturday of each month)

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Masters Fall Dryland Training

Eight weeks of dryland training will focus on strength, core and ski-specific movement. We will utilize the KNC gym to develop strength, trails for ski bounding, and the lodge to provide adequate space for all participants. This year a simple online course will be included so that if a session is missed, participants can progress at home. No experience is necessary. There are sessions provided on Mondays and Wednesdays. Choose both for maximum benefit.

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• Wednesday Sessions: Led by kinesiologist and strength and conditioning coach Shenoa Runge, the 8-week program would follow two 4-week phases:

  • Strength and motor control with some mobility and pre-hab work for foot, ankle, knee and pelvic control/single leg stance competency

  • Strength and power with landing/force absorption drills, building into some velocity and plyo work (variations offered for those who want "lower impact")​

• Monday Sessions: Led by Heather Lamson, CANSI III Instructor and strength and conditioning coach. Focus on XC ski-specific strength and movement. Progression of speed, power, higher loading in the gym and sessions on the trails to prep the body for ski season.

 

Time: 5:30-6:45 pm

Dates: Oct 3/5, 2022 to Nov 21/23, 2022

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Masters Training & Social Ski Group

For intermediate and advanced skiers we have a 10-week program (or 5 if you only do one technique), alternating skate (week 1) and classic (week 2) running 6:00 - 7:15 pm from Dec. 14 to Feb. 22 with 2 options:

 

1. A social ski led by a different Cansi instructor each week and focused on having fun. Mixed abilities and skill levels wanting a group ski with a few tips. Skate and Classic Techniques will alternate. Sign up for both skate and classic for $80 or just one (biweekly) for $50.​

2. The Masters Training Group will focus on structured workouts to build race-ready fitness and skills. This 10-week program will mainly be led by Cansi Level 3 Instructors. Sign up for both skate and classic for $125 or just one (biweekly) for $75.

 

Both groups will meet in the lodge for après-ski socialization.

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Adult Ski Lessons

This season there will be two sets of sessions (Jan. and Feb.). Each set will run for 4 weeks. The first session of the set will be 1.5 hours and the others 1 hour. Registration closes at 10:00 pm two days before each program starts.

 

Après-ski drinks and snacks are back for our adult programs!

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• Evening classes will be held on Tuesdays and Thursdays (6:30 pm).

• Daytime classes will be held on Mondays and Wednesdays (1:30 pm).

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Saturday Morning Clinics

On the second Saturday of December, January and February we will offer skill-specific clinics from 10:00 - 11:30 am.

 

1. December 10 - Hills: Ups and downs, become more confident at whatever level you are.

2. January 14 -Video Analysis: Video analysis is a powerful tool to identify areas of success and improvement. Instructors will take video using your phone and go over a few tips for you to work on.

3. February 11 - Skill Development: Classic or skate, you chose. More details on specifics to come.

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