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 August 12, 2010: Volume 11, Number 15

Tailoring Training to You and Your life

To make the most of your time and energy it is important to focus your efforts. The best way to do this is by picking a few workouts per week to focus on. If you find that you excel at short events like a 5K, then you probably have good speed but need to improve your endurance (we'll call you a type 1 racer). On the other hand, if you perform well at longer events (marathons) then you may lack speed, and should focus on VO2 max and other speed intervals (you are a type 2 racer).

Use the weekly descriptions and week examples below to plan your own weeks. Focus on the workouts emphasized for the type racer (type 1 or 2) you most resemble. Since time is almost always limited plan to complete the top priority workouts first and fit in the others as best you can.

Training must reflect your life and your life must reflect your training. A hard day a work can postpone a hard day of training. If you train hard then you can't party or study or stay up until late at night.
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  Fischer Nordic News 
Racing: Nine Fischer eagles make the top ten.

"Yellow" is still the dominating colour at the Summer Grand Prix 2010. At the first individual competition in Hinterzarten (GER) nine athletes who made the top ten succeeded with the yellow Fischer skis. Adam Malysz (POL, Fischer) claimed victory ahead of Thomas Morgenstern (AUT, Fischer) and Kalle Keituri (FIN, Fischer). 

Adam Malysz already took the lead after his first jump and took the victory in the final thanks to the best jump even in the second round. "That is a great sign for the upcoming winter season. Last year Simon (Ammann) won here and then he had a great season," jubilated the likeable veteran from Poland with a big smile. Thomas Morgenstern achieved second place just 3.8 points behind and watched powerfull to the future: "It was very often like this that we stay next to each other on the podium. For me that means that I will try to get a revanche next week in Courchevel (FRA)." 
Kalle Keituri completed the Fischer podium in third place thanks to a great jump ahead of Taku Takeuchi (JPN, Fischer) and Michael Uhrmann (GER, Fischer) in fourth and fifth place, as well as Simon Ammann (SUI, Fischer) and Daiki Ito (JPN, Fischer), who shared sixth place with Dawid Kubacki from Poland. 
More Fischer Nordic News     

XC Pro
Double Pole Machine

Dear Fellow skiers,

I am contacting you in regards to a new double polling machine that some say is the best thing that happened to skiing in a while.
The machine it self will be computerized and different profiles can be entered in to the system, local trail profiles can be entered in as well. The machine can be used for testing as well as for training.  The machine starts automatically when your start polling and the speed increases as your power and effort increases.  If you back off, the machine will slow down.

You can train interval, hill training endurance and power.  The machine stands 25 cm from the floor, and measures 270x95 cm and weighs 65 kg.  It can be fitted for a sled and for skaters; the short video clip will not show these adapters.  For more information please send me an e-mail.  If you would like to receive a visit from the XCsport team let me know and I will try to make it happen.  The cost of the machine is still to be determined, but will probably end up in the neighbor hood of $10-12,000.  
Please contact me with any questions or comments that you may have, I would love to hear from you.  
Kjell Risung
Featured Article 
The National Cross Country Ski Education Foundation  (NCCSEF) promotes the development of U. S. cross-country ski racing through its support of activities that challenge and enable athletes to achieve higher competitive goals and of efforts that will lead to success in international competitions.

The not for profit organization NCCSEF is celebrating 12 years of supporting U.S. skiing. We have granted over $175,000 in NCCSEF Future Funds over this period.  In fact, we've funded every World Junior Championship team since 1997 and every J1 Scando Cup team since it was initiated in 1999. Now, as we gear up for skiing beyond 2010 there is much more work to be done and your help is needed! Find out how you can help at
CXC Camp
New dates and Locations
Birkie Masters Camp

Looking for your best jump start for the upcoming season and a great vacation as well? CXC now offers a summer camp for master skiers of all abilities and levels. This camp is filled with technique group instructions, individual lessons, presentations, moderate training, evening seminars, and a lake side evening barbecue with the CXC Team Vertical Limit. Other activities include road and mountain biking, paddling, and running or hiking on the Birkie Trail. At the end of a great day of technique training, participants can enjoy the pool, spa and sauna located in the lodge. Lakewoods Resort also offers outdoor and indoor pools, a hot tub, sand beach, tennis and volleyball courts. Participants will also enjoy outstanding food through the meal plan at the Lakeside Restaurant. More info and Registration
CXC Woman's Open Technique camp
August 13 to August 15th  at Lakewoods Resort Resort, Cable, WI
CXC is pleased to introduce a summer ski clinic just for women.  This clinic will be designed for women of all ages and abilities, and will focus on making gains in the summer months for cross-country skiing.  Women-specific camps have been more and more popular in recent years, and CXC has recognized the strong membership of female participants within its base.   We're happy to offer this camp that will create an environment where quality coaching can happen!  3-time Olympic Gold Medalist Nina Gavrylyuk will lead the coaching staff for this event, and promises to be an inspiration to all who participate.
Info and Registration
About SkiPost

Cross-Country skiing's community lodge. Where knowledge and stories are shared. The goal of SkiPost is to make the sport of Cross-Country skiing easier and more enjoyable for all who choose to participate. If you have questions on Cross-Country Skiing see or email us at

Enjoy Winter,
Andrew Gerlach
Director/Editor- SkiPost

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