Submitted by Stefan Overgaard, Owner of SXS Fitness in Toronto
Testing is done! Now What?
Fall testing is now behind us, so now what? What is the best way to make the most out of the testing experience? There isn’t much point in doing testing if you just show up, do the testing and ignore your results. The whole idea of testing is to take a ‘snapshot’ of your current fitness level and identify your strengths and weaknesses. From there build and execute a plan focusing on those scores which will increase fitness levels and ultimately improve performance and reduce the risk for injury. It’s that simple, but simple doesn’t mean easy… We highly recommend carefully going over scores and looking at what areas you need to improve on. Maybe it is cardiovascular, mobility, strength or power that needs focus. After identifying areas, SET GOALS for the next testing period. Go through the process with your coach if you can.
Setting goals on what you would like to improve and, by how much, is a great next step. Remember when setting goals we want them to be “SMART”:
When creating your goals for the spring testing try to keep things SIMPLE as well! Don’t over complicate what you are focusing on, or your goals. If your lowest scores were in the box jump, create a goal to get 8 more jumps for the next testing. You can also look at the testing norms and set a goal to get to the next colour (red to yellow, yellow to green).
PLANNING and accountability are also very important factors to consider. We all have set goals with great intentions of making gains whether it be in school, sport or life in general, but unless you have a plan you are far less likely to achieve it; “If you fail to plan, you can plan to fail”. Create a schedule of what you will do and when you will complete it in order to achieve your goal. Make sure you track your progress and set mini-goals to achieve between now and the next testing. Back up this planning by having someone (peer, coach, parent) follow up on your progress and try to follow your with your plan at least once a week.
Remember, testing is a tool we use to identify fitness levels, the real work is the determined execution of a properly laid out fitness program.
Submitted by Stefan Overgaard, Owner of SXS Fitness in Toronto
Fall flavours have arrived! Pumpkin is everywhere; in your pie, muffins, coffee, so why not your smoothie as well? Pumpkin’s bright orange flesh means extra antioxidants and phytonutrients. Pumpkin is very high in Vitamin A, C, Riboflavin, copper and manganese. It also is high in dietary fibre, which helps the body in many ways from balancing our blood sugar levels to aiding in a smooth and easy “number two”. No one’s favourite topic, but extremely important for your health😉.
This smoothie recipe below also has a healthy dose of coconut milk. Although high in saturated fat, it is mainly composed of medium-chain triglycerides which are processed differently in the body and translate to less fat storage and more energy production. It will help you feel full and give you added energy for your day! A final point is, beware of imitators- the flavour shot inside your latte won’t contain all the amazing nutrients real pumpkin has to offer. Stick with the real thing and enjoy the natural flavour and all the benefits that come with it.
Try out this creamy smoothie in the morning to get your day started right.
- 1 can full-fat coconut milk (chill in the fridge overnight)
- 3 frozen bananas
- ¾ cup of pumpkin puree
- 1 tbsp maple syrup
- 1 tsp pumpkin pie spice (cinnamon ½ tsp, cloves ¼ tsp, nutmeg ¼ tsp)
- ¼ tsp pure vanilla extract
- 2 scoops of protein powder (vanilla flavoured- whey/vegan)
- You will likely need to add about ½ cup of extra liquid if adding protein powder
- Place bananas in a blender, pulse, then coconut milk, pulse, then the rest of the ingredients
- Blend until smooth
- Add milk of choice (dairy/coconut/cashew/almond/rice/oatmeal) or water to thin if desired
Recipe can be found at: https://beamingbaker.com/vegan-pumpkin-pie-smoothie-paleo-vegan-gluten-free-dairy-free/
If you have specific questions about this article or SXS ski-specific training please feel free to contact Stefan directly [email protected]
By AOA Communication Manager, Kristin Ellis – October 9th, 2019.
This interview concludes the series of Q&As with the members of the Ontario Ski Team. AOA decided to do these interviews so that younger athletes and their families could learn from our most experienced athletes still living in Ontario. AOA, of course, has another crop of older athletes on the NCAA circuit and 13 athletes on the National Ski Team (Para, Alpine & SX).
Zach is entering his 3rd year of FIS and in his first year on the Ontario Ski Team. He raced with the Georgian Peaks before joining the SOD Ski Team two seasons ago.
Q: First, congratulations on making the Team!
A: Thank you. It has been a goal of mine for quite some time, so I’m thrilled to be on it.
Q: Like so many of your teammates, you are taking a year off school to ski full time. Do you have a University acceptance on hold?
A: Yes, I deferred Queen’s Kinesiology. I also applied to a few Commerce programs and may reapply, and I will pursue options in the States as well on the NCAA circuit.
Q: Did you attend a sports school?
A: Yes, I attended Birchmount Park in Toronto in the Birchmount Exceptional Athlete Program (BEAP) for student-athletes. The teachers were very supportive, they worked with me and my challenging schedule. I followed behind the Woods boys (Harrison was on the OST), so this was a bit easier as the teachers understood the sport.
Q: And to apply to Kin I’m assuming you had to do the math & sciences route?
A: Yes two maths, two sciences and Kinesiology in grade 12 and strong marks for Queen’s!
Q: I know education is important to your family as both your parents’ are educators by profession. Are they both professors?
A: Yes teachers but not professors exactly. My dad is the VP of Teacher & Student Success at Thompson Educational Publishing and wrote the Grade 12 Kinesiology textbook the SODST and OST students took this past summer in Chile. My mom is a Health and Physical Education Lecture in the Masters of Teaching Program at OISE UofT. My parents are very supportive of me pursuing education and sport at the highest level.
Q: And you are likely writing your SATs this October with many other OST athletes?
A: Yes, I took an online prep course over the summer/fall to prepare.
Q: How exactly do all of you FIS athletes learn about this process of heading south to pursue school and ski racing?
A: I started learning about the process in grade 11 through my Guidance Counselor at Birchmount. I will get started soon on the NCAA applications that are due in January. I realize an athletic scholarship for skiing may be very hard to get but I am also chasing academic scholarships and then hope to join the ski teams if I’m accepted.
Q: Are your parents supportive of you studying in the States?
A: Yes, very much so.
Q: What about a summer job – did you have time for this?
A: No, not really. I focused on my dryland training and SAT prep, so my days were pretty full.
Q: Where do you work out?
A: I’m at home and at the UofT gym. In July I trained a bit with Ashley Campbell (also on OST) at UofT and the OST women’s coach, Cam Stephen, would supervise our workouts. The other days I’m in our home gym where we have a good set up. My sister and I helped my dad convert our garage into a fitness studio. I follow the program myself and Cam helps as well.
Q: You moved to the OST from the SODSki Team where you worked with Bebe and Taylor (T-Bone) for two years. How was that?
A: It was amazing. I learned a ton and thanks to Taylor’s focus and knowledge I realized I love the speed events, mostly the Super G but also DH.
Q: Is FIS Super G really different from U16SuperG?
A: Yes, I thought so. It felt like a whole new sport in FIS. The tracks are longer, steeper, especially in the west where Taylor took us.
Q: What was it like having Bebe as a coach?
A: He is the Yoda of ski racing. He knows so much and very motivating. He and Taylor were equally amazing.
Q: What was the highlight last season? If I recall correctly you had a solid season.
A: Yes it was a good season. I did best in the middle to the end of the season. I became more consistent and then in Nakiska Spring Series I was the 3rd Jr. in GS and got my best score.
Q: And now with the OST you’ve done two on-snow camps (Zach is talking to me just prior to the 3rd on snow camp). What did you think of the indoor facility in Germany?
A: It’s amazing. The snow is perfect, you can really trust the snow – or should I say ice. It is sheer ice, so consistent at least!
Q: Some people wonder if it is boring for the athletes?
A: It might seem like it, but when you are working on a task it is great to focus on that and just do it repeatedly. They do play some pretty bad music so by the end of the 2nd hour it is a bit hard to take.
Q: Like elevator music?
Q: Next time you’ll have to ask them to take your playlists.
A: Yes! Good idea.
Q: Do you train for 2-hour blocks twice a day in there?
A: Yes, you bring in 2 pairs of skis and sharpen them in-between the sessions.
Q: How are you liking the OST coaches so far?
A: Cam and Kip have been amazing, supportive, providing me with lots of feedback and helping me get my equipment prepped for the season and making the transition from SOD to OST seamless.
Q: Do you have defined goals for the season and beyond?
A: I’d like to be consistent all season, qualify for a 2nd run in a NorAm and hit the podium on the OCUP and Super Series circuits.
Q: And in the long run, where do you see yourself?
A: The next step is to qualify for a Division 1 NCAA school while pursuing a Kin or Business degree and one day I would love to ski for Canada.
Q: So if you had to pick a personal strength what would it be?
A: I am a hard worker, I love the challenge of working through difficult situations. I am determined and focused on overcoming obstacles. I am good at mentally moving on, and I tend not to worry about things I can not control. I look at what worked well and what didn’t, I learn from it and then move on.
Q: Now for the harder question – your weakness?
A: Well I have these mental superstitions that I really need to get rid of. For example, if I don’t give myself enough time for my warmup or it doesn’t go as I planned, that can throw me off.
Q: So rituals and routines are important to you. Isn’t this the case for a lot of athletes?
A: Yes, each athlete has to figure out what works best for them. I need to focus on what I can control and have a growth mindset rather than a fixed one. Meaning – taking on the challenge and not getting focused on what you can’t do.
Q: Sounds to me like you’ve worked with Dana Sinclair (Dana is the OST sport psychologist and one of Canada’s most sought after sport therapists). Is she helpful?
A: Yes and she’s incredible!
Q: Yes, she is. The team is lucky to have her support. How many times have you seen her?
A: So far twice but her office is super close to our house so she told me I could come see her anytime which I will do periodically throughout the season. She gives us strategies and assignments after each camp.
Q: The OST is really developing as a program with people like Dana and the CSIO supporting you. Do the team members recognize this?
A: Yes absolutely. I have watched the team over the years and always wanted to be on it. Now I am here I’m super impressed so far.
Q: And to the younger kids behind you, what would you say?
A: Well to me FIS felt like I was entering a whole different sport. No one seems to care if you DNF one run and then win the next. The pressure of U16 simply goes away. I guess I’d say to the next group treat each race like it is a new event and do not dwell on what is behind you, learn from it, and move on to the next race, always learning and growing.
To read the other OST interviews or to learn more about this team please visit alpineontario.ca/ontario-ski-team
By AOA Communication Manager, Kristin Ellis – October 2nd, 2019.
This interview is part of a series of Q&As with each member of the Ontario Ski Team. This week we talk with Kobe who is yet another Ottawa based moving to the OST. Kobe is entering his 3rd year of FIS after spending two years with the NCO FIS team under the eye of coach Joey Lavigne.
Q: Hi Kobe. Your last name seems very familiar. Is your whole family involved in ski racing?
A: Yes, my parents have always volunteered. They would be considered part of the main consistent group of parents who support all the Camp Fortune races. My dad was also on to the NCO Board of Directors when I joined that team. This past spring they ran the NCO golf tournament.
Q: And you also have a brother in FIS?
A: Yes, he’s in his first year of FIS with the NCO Team.
Q: Have you finished high school?
A: Yes, I’m skiing full time this year while applying to Universities.
Q: When did you realize last season the OST was looking at you?
A: Last April my coach (Joey Lavigne) mentioned it. I didn’t really think I was a contender but then I had such a good finish to my season. I had my four best results of the season in April during the Nakiska and Panorama FIS races.
Q: That’s great – so many Ontario athletes did well in that series. Looking ahead to this year have you already applied to University?
A: Yes, I was accepted last year at both Queen’s and McGill Commerce along with the Math/Commerce program at Waterloo/Laurier. I decided to defer at McGill as it demands the highest marks (around 95%) to get in. I felt I should grab this offer when it came in the spring just in case my average dropped. As it turns out I finished up with the same marks as I had when I applied so I can now relax knowing I’m accepted at McGill.
Q: It’s quite amazing how so many of you on the OST balance very high marks and FIS. How many days of school did you miss in grade 12?
A: Probably about 100.
Q: Did you go to a sports school?
A: I went to John McCrae Secondary School in Barrhaven. While it is not specifically a sports school it has a group of teachers who manage the high-performance athletes. Almost ½ of the school are athletes so the teachers are really accommodating to us and very supportive. I’ve also done two courses online each year and a summer credit to balance skiing and my education.
Q: What about NCAA schools?
A: I haven’t yet applied but will write my SATs this October.
Q: Are you involved in any other sports?
A: Yes I played a lot of hockey. I played at the AA level up to the age of 13. After that age, it becomes tricky to do with skiing. I also played a lot of rugby which is a great off sport for skiing as it is great for strength and explosive movement.
Q: What about a summer job, did you work this past summer?
A: I’m just about to get the Can Fit Pro PT certification and then I’ll be starting on as a personal trainer in my gym.
Q: What gym is this?
A: The Fitness Lab, it’s an official partner to the CSIO (Canadian Sport Institute of Ontario) which is the home base for the OST.
Q: And how often do you work out a week?
A: I’m probably close to 6times a week as I’ve really had to work on getting bigger this year. One of my main weakness last season coming off FIS was my size. I’ve been told I’m too light – I’m 6’1 and was racing FIS weighing 150lbs so I had trouble generating power and explosion. I’m now 173lbs so I’ve gained 20lbs this spring alone.
Q: That’s amazing! Do you follow the CSIO plan?
A: Yes along with my personal trainer. He adapts it somewhat.
Q: What are your goals for this coming season?
I’m eyeing the top 30 in SL and GS on the Nor-Am circuit and would love to see myself in the top 3 in Ontario FIS races, top 5 in the Quebec SuperSeries. Aside from skiing, it would be amazing to ski for a Div. 1 NCAA school while pursuing a degree in Commerce.
Q: So why skiing and not hockey? What do you love about this sport?
A: I guess it is the community. This is a sport where we basically live together for ½ of the year. The friendships we form seem to be tighter than some other sports. We don’t get to choose who we are with either so that sort of builds interesting friendships and I find skiers to be positive people.
And what are your parting words of advice?
A: Don’t let the small failures affect you. Find the camaraderie and the ability to forget the failures and move on.
To read the other OST interviews or to learn more about this team please visit alpineontario.ca/ontario-ski-team
By AOA Communication Manager, Kristin Ellis – September 18th, 2019.
This interview is part of a series of Q&As with each member of the Ontario Ski Team. This week we are profiling Aaron Puskas who is from Thunder Bay and the Lake Superior Division – Alpine (LSDA). He is entering his 2nd year on the OST and his 3rd year of FIS and will be skiing full time while applying to Universities for next fall.
Q: How was your summer, did you juggle a job with dryland and ski camps?
A: Yes, I worked all summer as a contractor and landscaper and I played football and did my off-season dryland program.
Q: Where do you do your dryland training?
A: Well we live 30minutes outside of Thunder Bay, so we have a home gym. I manage all the CSIO (Canadian Sport Institute of Ontario) programming myself adapting it to fit in with my football workouts.
Q: So you don’t have a personal trainer?
A: No, I guess you’d say I’m my own personal trainer. We do check in with the CSIO four times over the off-season so they keep an eye on our progress.
Q: What kind of football are we talking about, what level?
A: I’ve been on the high school team for 4 years along with the Ontario Football Team for the 2016-17 season. I’ve also been invited to try out for Team Canada. Football is very competitive up here – Thunder Bay would be ranked 35th in Canada for its football program and we’ve won the OFFSSA bowl for 3 years in a row now. Anyone who knows football knows this is a pretty big deal coming from a small town.
Q: Is this similar to how Sam (Duff) juggles whitewater kayaking with skiing, you are juggling football and skiing at a high level?
A: Yes exactly. Football is the perfect compliment to ski racing as I’ve always been able to do both. When skiing ends, football starts and when football ends skiing starts. The sports also complement each other as I get power and explosiveness from football and that translates well over to skiing.
Q: But this year it seems like you’ve had to make a choice and that’s skiing.
A: Yes and no…football is still there. I guess I’m not technically on a football team right now, but I’ve had some Canadian University offers to play in the future. I feel that I can come back to football and I’m still training right now.
Q: Football runs deep in your family as I recall…your brothers both play for Queen’s?
A: Yes, my oldest brother is in his 5th season with Queen’s and my middle brother his 3rd.
Q: You boys love Queen’s!
A: Yes we do. I really love Kingston, it’s a town that I feel super comfortable in. It would be a great place to study, I think.
Q: Will you apply there for next September? Does this mean no more skiing?
A: It is too early to say, I am in the midst of applying for 2020 entrance. I’m applying to quite a few Canadian schools and some ivy league schools as well. Eventually, I’d like to consider law. I’m about to start an apprenticeship with a lawyer this fall here at home.
Q: So you are not a math & sciences guy like the rest of your family? (Aaron’s parents are both doctors and his two brothers are in science-focused programs)
A: No, no I’m the opposite of my entire family. They excel in math and sciences and my best subjects are in English, law, literature and philosophy.
SIDE NOTE: At this point, I should add Aaron is extremely articulate and well-spoken. I’m starting to wonder if, in fact, I’m talking to an 18-year-old.….
Q: So let’s assume you don’t go to Queen’s. Is skiing at a high level still a goal of yours? Skiing for Canada I mean?
A: Yes, it’s still there. It’s a long-term goal of course but yes, I’d love to represent my country.
Q: Were you happy with your season last year?
A: Yes and no. I’ve been battling the mental side of this sport for two years now. Until March of this past year, I haven’t been happy with my results. I went from the top of the pack in U16, to never finishing a race in 1st-year FIS. (Aaron represented Team Canada on the Italy project in his final year of U16). Then in my 2nd year of FIS (this past season), I still wasn’t finishing. In March I started to turn this around but let me assure you I 100% would not be here if it were not for my coach Cam McKenzie. With his support, I was able to hit the podium at Nationals in GS and more importantly – I was happy with how my season ended mentally; it was a really good March for all of us!
Q: That’s true as you, Sam and Britton all did well late in March. I guess the team started feeding off each other a bit?
A: Yes absolutely. We all progressed. You can’t complain about that.
Q: So is it fair to say your weakness is mainly the mental side of this sport?
A: Yes absolutely. Fear of failure, not pushing yourself hard enough, confidence. You watch peers around you succeed and then you get impatient. Cam helped me a ton. The team psychologist Dana Sinclair also helped me a lot. I learnt a lot under my coaches arm, he’s so insightful and wise and very patient.
Q: What about your strengths? I would take a guess and say you are extremely good at self-management.
A: Yes, I guess so. Living in Thunder Bay means I need to manage the sport and training myself. I also lived alone out west for my 1st year FIS so I guess I was thrown into the sport on my own.
Q: Oh right, I forgot about that. (Aaron skied 1st year of FIS with the Nakiska Ski Club) Was moving to Alberta alone a good thing, or bad?
A: Well for me it was good. It made me uncomfortable. I was down and out, and I had to drop everything in my life …my home, my family, my school. I came back with a true appreciation of what I have here. I’ll also add that patience and fortitude are new strengths. These took me a while to learn, however.
Q: Is early success a good thing or bad?
A: For some people, early success can be a very positive or negative factor in shaping your career as a FIS athlete. There is a large stigma surrounding points and national ranking in this sport and as a result of this, athletes who have had early success might lose focus on their self-development. Of course, every accomplishment is well deserved and earned – but the way one reacts varies drastically, of course.
Once you enter FIS it is very unpredictable. You can enter 1st-year FIS thinking “ok this is my time to score” but it is a whole new playground. It is incredibly hard to say what will happen…some random skier you’ve never heard of can pull ahead and then so many others go down.
Q: Words of advice to the younger skiers?
A: I can’t say for the girls but at least for the guys entering 1st-year FIS – forget everything you’ve ever done. Start fresh. Watch and learn. Be open-minded. Very little of how you did in U14 or U16 matters.
Q: Last question…what do you love about ski racing?
A: I love the opportunities the sport has given me. I appreciate what I have. My dad always tells me when I get to the top of the course no matter how I’m feeling I should look around and take it all in. It’s great advice and I try to follow it. Perspective is the main factor in controlling emotion, especially in this sport. So regardless of where you’re sitting in your career and goals at the end of the day, you have the chance to chase your dreams and do something you love.
I also love seeing my hard work and focus come to fruition while rippin’ it up on the snow. Who doesn’t love that?
To read the other OST interviews or to learn more about this team please visit alpineontario.ca/ontario-ski-team
Setting goals + proper training = results at next testing
Submitted by SXS Fitness owner & Osler U16 coach, Stefan Overgaard.
Now that fall is here, we turn our attention to fitness testing. For many, it’s a dreaded, painful and sometimes humbling experience and it’s usually not the actual test itself that is feared but the outcome of the test (I say this with all due respect to box and beep tests). I’m a big believer that if we put the time into properly preparing and manage expectations the testing experience can turn from negative to positive.
The first thing to do is set goals. Do this now if you haven’t done it already. There is overwhelming statics that shows achieving success is based on formal goal setting as opposed to ‘hoping for the best’. It’s not hard, nor does it have to be complicated. In fact, simpler is often better. The process is as follows: Look at your previous results, see where you need to get to, figure out your level of commitment (this is a biggie and I’ll come back to this), and finally mark down your goals and keep them in a very visible spot. I’m a fan of the SMART goal setting system. Most people know it but I’ll list it again:
Specific- Goals need to be clear and well definite. E.g a poor example of a specific goal “do better than last year” or “increase overall fitness level”.
Measurable- The goal has to be objective. It’s not an opinion; you have to be able to easily compare results with clear data. E.g increase box jump score from 50 to 58.
Attainable- A goal should be difficult to achieve but still not unrealistic. E.g increase box jump score from 50 to 80 is not likely very attainable and will end in disappointment.
Relevant- Needs to be relevant to what you are trying to achieve in the testing. E.g a poor example would be “beat Billy in the box test” Even if Billy is known for being fit and scoring well in testing it still might not be relevant to the score you need to get. I’d even go as far as using “winning the box test” as a poor example because even with a victory it might not be the score you need and it’s also focused on the outcome and not the process to get there making it not relevant.
Time- Goals need a timeline attached to them. Without that, they are left open-ended and you aren’t as likely to achieve them. There needs to be a deadline for when you must achieve the goal.
Using the box jump example, a proper goal would look like this: Increase box jump score from 50 to 58 in 60sec by AOA Fitness testing Oct. 19th, 2019. You can do the same with basically all the tests. I’d recommend writing down and having them in plain view at all times (on the fridge, in the mirror in the bathroom, in your locker, on your phone etc). Go through this with your coaches and your parents. Doing this process doesn’t take much time and is not terribly difficult but is extremely important.
Now the hard part – following through on your commitment to achieving your goals. I won’t get into specifics in this article but once you set the goals you have to basically reverse engineer on how you are going to get there by starting at the end (in this case fitness testing) and going back to the present day, setting up a plan on what you need to do to ensure you can achieve those goals. Again, don’t be afraid to ask for help with this from parents, coaches or even peers. You can roughly plan on how often you need to train per week and where the focus of the training should be. Setting a goal of increasing Penta jump from 9m to 10.5m with a plan of training once per week which involves going for a run and doing push-ups is not setting you up for success. That’s why when you set the goals you must commit a proper plan to get you there and then, of course, you must execute it. Good intentions and actually following through are two worlds apart and the difference between success and disappointment… So, get a pen or your phone and write down your goals. Don’t be afraid to reach high but be sure you are committed to the plan on getting there. Follow the goal-setting process and instead of fearing testing and feeling disappointed with your results you can look forward to the opportunity to test how well your dedicated hard work paid off and reap the rewards of following through with your plan!
By AOA Communication Manager, Kristin Ellis – September 10th, 2019.
This interview is part of a series of Q&As with members of the Ontario Ski Team. Ashley is the youngest member on the Ontario Ski Team in her 2nd year of FIS and 2nd year on the team. She made the rare jump directly to the team after U16, where she had progressed up through the Georgian Peaks Club programs.
Q: How was your summer?
A: I was in summer school for half of it, completing grade 12 biology in Toronto. It was full time, all day every day for the entire month.
Q: Ouch. That must be hard for a skier that loves to be outside.
A: Yes but I’m getting used to it, I always do at least one summer school course. It does help manage the workload during the winter. This year I only have 5 more classes to graduate.
Q: So were you able to relax in August?
A: Well not really. I had a job at a startup company in Bracebridge. It’s a company that makes fabrics, so I did stuff like packing, quality control that sort of thing.
Q: Do you work to help offset your ski racing costs?
A: Yes, I try to pitch in where I can.
Q: You are the only 17-year-old on the team and the only student this year. It was an unusual step to see someone named to the team right out of U16. How did this feel?
A: Well it was a bit of a shock even though I had heard some chatter during the end of my U16 season. Let’s just say I wasn’t blindsided but it was still a surprise.
Q: Was it hard at all being the youngest on the team last year?
A: No not at all. I’ve always like training with older athletes so it was nothing new. This year might be a bit harder as I’m the only one on the team still in school. Last year Emma (Williamson) was also studying. I’ll be busy this year that’s for sure.
Q: How are you liking your new coach (Cam Stephen)?
A: He’s amazing. I immediately liked him in Mammoth. He’s very realistic which works well for me.
Q: What’s ahead – school next year or a gap year?
A: A gap year for sure so I can keep skiing! I have no doubt of that. I won’t bother applying to any Canadian schools this year, but I may write my SATs. I am learning quite a bit about the NCAA pathway from family friends who have athletes in other sports.
Q: Any ideas on what you’d like to study?
A: No clue!
Q: On the hill and in the gates, what is your strength?
A: hmmm I guess I’d have to say I’m quite calm. I don’t let stuff like bad snow or bad weather affect me at all. I don’t ever get freaked out. For example, in the start hut, I might be nervous, but I seem to be able to handle it. I can tell myself “I’ve got this.”
Q: That’s a really great ski-racing trait to have. Is this just natural for you or something you’ve had to work at?
A: I guess it’s just natural…plus I’ve had a lot of starts so practice helps.
SIDE NOTE: Ashley momentarily apologizes to me for sounding a bit distracted. She says to me, “Sorry I think there is a shooting right beside me. We’re downtown (Huntsville).” I reply “Are you ok? Should we resume this later?” …she says (very calmly I might add), “No, no, it’s perfectly fine, go on.” As it turns out there was a shooting that day in Huntsville.
Q: So we’ve determined you are in fact a calm person. What about your weaknesses?
A: I can get in a rut and stay in it. If I’m training and bothered by something it can get me down. I can get frustrated. I’m also someone who might explode as stuff will just build and build until it blows. I’d like to be able to tackle these frustrations as they come and make them smaller issues.
Q: What about your peers who might be leaving the sport now to pursue other things – is this hard on you?
A: No, not at all. It is normal at age 16, 17 in all sports I’m pretty sure. I do however think that too many really good skiers leave too soon. People just don’t believe in themselves enough. If you come say 10th in Nationals for example that is good. It’s 10th in the whole country!
Q: Were you happy with your season last year?
A: It was good but I was injured for half of it so I wish I could have raced more.
Q: You told me last year you wanted to ski for Canada one day. Is this still the case?
Q: Last words, what do you say to the kids coming up behind you?
A: Chip Away. It is a hard sport, and it seems like our goals are far away but keep working, don’t expect drastic changes or quick changes but just keep chipping away.
~ Sounds to me like Ashley Campbell would also be an amazing ski coach. 😊
By AOA Communication Manager, Kristin Ellis –
August 28th, 2019.
This interview is part of a series of Q&As with members of the Ontario Ski Team. Jayden is entering her 3rd year of FIS and her first year on the Ontario Ski Team. She grew up on the slopes of the Osler Bluff Ski Club and then moved to the National Ski Academy to complete her grade 11&12.
Q: How is your summer?
A: Well I’m working a lot – probably 45 to 50 hours a week, but I’m up at my family cottage so I can’t complain.
Q: What kind of work is it you are doing?
A: I’m a day camp counsellor at the Ojibway Club during the day and often I work in the dining hall serving dinners so it can be long days. I also was just hired to be a gardener for the last few weeks of summer before we leave for Switzerland. I will continue working part-time this winter in Collingwood as a high school tutor.
Q: Wow this is a lot of work. The tutoring sounds amazing for your ski schedule. What level will you tutor?
A: I’m not sure just yet but likely grades 9 & 10.
Q: Does all this money go towards your skiing?
A: Oh yeah, if I didn’t work, I wouldn’t ski. I pay for it as much as I can, but I also get support from my ski club (Osler), Alpine Ontario and my grandparents as well.
Q: I’ve heard you are very academic – “brilliant” is what I’ve heard from some of your classmates. Is this true?
A: (laughing)…Well yes, I do well in school. I finished grade 12 with a 96% average and have deferred an academic scholarship to McGill. It was hard to know what to study as I did equally well in all subjects… English, Maths, Sciences are all the same for me. I did apply to Astro Physics at most Canadian schools, but it was the B. Arts & Science program at McGill that seemed to be the best fit and I know I can continue to ski at McGill starting 2020.
Q: Are you happy with how your season went last year?
A: Well not really. I wanted to see a bigger change in my FIS points, but it didn’t happen. I did well – I’m not complaining, I just wanted to see more of a change.
Q: What are your goals for this season?
A: I’d like to improve my national rankings in SL/GS/SG for my age, hit the podium a bit more, make the flip in some Norms and win a race!
Q: What do you consider your main strength to be?
A: I’m a relaxed – go-with-the-flow type of person. I can take on a lot and big changes don’t really bother me. I travelled a lot with the men’s FIS team under Sami’s lead last year, so I guess this tested me. It was really fun.
Q: What about your weaknesses? What stands out here?
A: I can be stubborn. I stand my ground. I do see both sides of the situation but often a coach or teacher might not be aware that I do take it all in.
Q: How are you liking your new coach, Cam Stephen?
A: Cam is great so far. He seems to be good at accepting how I like to rephrase everything. I simply like to repeat what I’ve been told to ensure I know what they are asking of me. Cam is involved but not overbearing. I like to have my freedom as I learn.
Q: How did you like the indoor training camp in Germany?
A: Oh man that was hard! I came home covered in bruises as the surface is pure ice. It’s good for your skiing, however – you can’t hide anything technically.
Q: Last words. What is your advice to the younger skiers coming up through the system?
A: Be social, make friends wherever you go. It makes the whole sport experience more fun.
By AOA Communication Manager, Kristin Ellis – August 20th, 2019.
This interview is part of a series of Q&As with each member of the Ontario Ski Team. Britton is in his second year on the OST and 3rd year of FIS. He lives in Ottawa and is a member of the Camp Fortune Ski Club.
Q & A with OST Racer, Britton Quirk
Q: How is your summer so far?
A: It’s been really busy. After our camp in Mammoth in May, I took my SATs in early June and travelled to Germany for the OST July camp. I’ve been training in Ottawa at the Centre for Strength and Athlete Development 4 days a week, adding a track workout once a week with the Ottawa Lions.
Q: You took an unusual route to reach the OST. Tell us a little bit about this?
A: My brother and I started racing in Québec, but after my 1st year FIS our family decided to make the switch to the NCO team. Coach Joey Lavigne and Coach Randa Teschner were awesome! I had the opportunity to hang out and ski with the OST during races in Lake Placid. I really enjoyed Coach Cam and the Team. When I came back from that series, I told Coach Joey that I wanted to switch to Ontario. He was very supportive, and Coaches Kip and Cam gave me a shot.
Q: Was this an easy transition?
A: Not really. In February 2018, I broke my hand in 7 places on a GS gate and my season was over. I missed over 20 FIS races and was not sure whether this just ruined my chance to make the Ontario Team. Thankfully, Coaches Cam and Kip saw my potential.
Q: Looking ahead what are your goals this season?
A: I’d like to compete at the Nor-Am level and to continue to strive for excellence. Ultimately, my goal is to continue to strive to become the best athlete and ski racer I can be.
Q: So you don’t pick a series and say “Top 10” or “Podium” as other athletes might do?
A: I prefer a different approach to racing. I like to focus on playing full out because that’s the only thing I can control.
Q: Are you happy with how last season went?
A: Towards the end I was. During the last 6 weeks, I hit the podium 4 times. I felt like I was hitting my stride. Mentally, I was stronger and simply having more fun. Earlier in the season, I felt this constant pressure to prove that I belonged. To prove to the coaches they had made the right decision. I didn’t want to get cut. It all changed when Coaches Cam and Kip told me that they wanted me back for a 2nd year.
Q: So aside from skiing what else are you dreaming about?
A: Education is really important to me. My plan is to do my undergraduate in Finance and then go to Law School. I’m talking with NCAA coaches right now. My SATs went well.
Q: How well? . sorry, Britton, we know you graduated from high school earning the Governor Generals Award so I’m curious as to how you did on your SATs?
A: Ahh… ok… Yes, I did well… I scored in the 97th percentile in math and 95th percentile overall.
Q: Wow that’s really great – congratulations. So you have no doubt that the NCAA pathway is where you’ll end up?
A: Yes, I’m 100% sure I’ll be racing NCAA. I have so much more potential to grow as a racer. I want to continue to pursue racing at the highest level that I can, and see what happens. I believe the NCAA circuit is a perfect fit for me – high-level racing with high-level academics.
Q: Do you have any advice for skiers in grade 12 about managing school, getting great grades at the same time as competing at the FIS level?
A: The best advice I can give: play full out with everything you do. Train hard, study hard and ski hard. Be organized and communicate with your teachers and coaches.
Q: So you enjoyed year on the OST. It was a small team of just 3 of you, was this good or bad?
A: I loved our group. Sam and Aaron as teammates gave me intensity when I needed it, but they know how to chill as well.
Q: What about Cam McKenzie as a coach – what did you like about him?
A: He explains the tasks really well and helps us visualize it. He is also good at supporting us emotionally – at times we just need to be told not to worry. He has been and continues to be instrumental in my growth.
Q: And Kip?
A: People assume Kip is a super intense coach, but he’s not. For sure he and Cam have expectations, but they are very supportive. Personally, Kip knows how to bring out the best in me.
Q: What is your biggest challenge?
A: Staying focused on the right things. I am learning to only focus on the things that I can control. I cannot always control the things around me, but I can control the things within me.
Q: What about the sport itself, what is the challenge here?
A: We train so hard and for so long to compete in a race that will last about 2 minutes. When things go well, all is good. When the race lasts 15 seconds… you start to question whether it’s worth it. You don’t get a second or third chance during the game like other sports.
Q: Is it worth it?
A: To me it is. I believe that ski racing has developed me into the person I am today. It has taught me to train hard, play full out, lay it on the line, and to go after my dreams.
Q: What about your own personal challenges?
A: One of my personal challenges is to remind myself to have fun while going after it.
Last words? “If it’s not fun, it’s not worth doing. Have fun.”
By AOA Communication Manager, Kristin Ellis – August 12th, 2019.
This interview is part of a series of Q&As with members of the Ontario Ski Team. Emma is currently in her 2nd year with the OST and raced on the SOD Ski Team for one year prior to this. She is from the Alpine Ski Club and lives in Ancaster.
AOA: A year ago we chatted at the gym about your plans on the OST. You were quite sure you’d just do one year on the team and would be heading to U of T this coming fall. So, what changed and why?
EMMA: Well I did apply to U of T and Laurier and was accepted to both schools but around January last winter I realized that I couldn’t bear to stop skiing at this level just yet. It just didn’t feel right to me, I just wanted a bit more time. I felt I needed to explore my options and give myself the chance to fully commit to skiing for a year without the stresses of school.
AOA: Now here we are a year later and you are on a gap year. How did this go over at home? I know you have a twin (Ben who raced on the SOD Ski Team) who is off to McGill so I’m wondering how your parents felt about this?
EMMA: It took some convincing for sure! I explained to them that I wanted to dedicate myself to skiing for a year and see where it would take me. In the end, they supported me as they always have, and knowing that I’m working hard towards a goal also helped.
AOA: Did you defer or are you now looking to reapply?
EMMA: I did defer at Laurier for an Arts Program but this spring my new coach Cam Stephen talked to me a lot about skiing on the NCAA circuit. I had felt I could navigate a ski career while continuing my education here in Canada, but he has made me realize NCAA might be an option for me. So right now, I’m prepping for my SATS which I’ll write early October.
AOA: So, no summer job?
EMMA: Well that was the plan, but instead I’m studying for my SATS by taking a prep course, focusing on my dryland and the team has also been on snow twice for far this spring/summer.
AOA: Looking back on last year are you happy with your season?
EMMA: Yes, it was a big growing year for me and I learned so much, but a definite highlight for me was that I finally won a race! I had really never stood on the top of the podium before. And then once I won once, I won a few times…it was really great to get the reassurance that I really can do it.
AOA: Why do you think this happened?
EMMA: It was a great team dynamic last year, we all pushed each other.
AOA: Was Katie (Twible..OST women’s head coach last year) a big factor? That must have been hard to see her go.
EMMA: Yes, Katie was such an amazing coach and she helped me ski better and accomplish things I never had before. When Katie told me the news that she got an amazing opportunity with the US Ski Team, I was so happy for her, but I also cried. I guess I felt a bit of fear losing her…when you lose a great coach you think you have to start over and question if you want to do that but now that I look back I realize a new coach isn’t a bad thing. We’re all really enjoying working with Cam (Stephen) so really there was no reason for me to be worried.
AOA: What are your goals this year?
EMMA: NCAA is the end goal but hitting the top 30 in Nor-Ams in both SL and GS would be great. I’d also like to get back in the mix in SG. I also really want to keep working on my confidence so it’s more a mindset than an actual result that I’m looking to get.
AOA: Is confidence an issue?
EMMA: It would be my weakness for sure. I just need to know that I can do it. I can overthink things and that feeds into my nerves.
AOA: What would your strength be?
EMMA: Probably my drive and determined attitude towards skiing. But I also just really love this sport. Ski racing has a lot of ups and downs- if you’re at a race series and three or even four of those race days were really difficult and not what you wanted, and you can still come out of it loving the sport – that’s really all that matters.
AOA: Katie used to rave about what a hard worker you are, and I’ve seen how focused you are in the CSIO gym. Is the CSIO program a big help to the Team?
EMMA: Yes absolutely, it has really ramped up the entire OST. We go in there and see Olympians and are surrounded by like-minded athletes who are representing Canada. It is so motivating for us. It makes me want to be better. It’s great to see my CSIO results and know that I’m getting stronger, and what I do in the gym also helps me become more confident on snow too.
AOA: Who else is supporting you? I’m guessing your parents.
EMMA: Yes, they are super supportive. They are the same parents whether I win or I’m 4 seconds back, and I’m so grateful to have that in my life. And they let me take a gap year to ski so that’s pretty amazing!
Learn more about the Ontario Ski Team here>