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May 5, 2011: Volume 12, Number 1


Start of the season!


Yep, May 1 traditionally signifies the start of the training period for the dedicated nordic athlete.  While many of us move on to the cycling and running seasons the dedicated nordic athlete has a nordic training plan 24/7/365.  So this is the 1st issue of this the 12th year of SkiPost.  


We continue to featured a couple of summer training camps/programs below.  If you have summer training programs you wish to promote please send info to


Base  Training (Summer)

Base training is so called because it is the base upon which later phases of training are built.


Aerobic endurance is the number one component of cross-country ski racing, and it is the component of ski racing which takes the most time to develop. It is the primary aim of the base training period.

Example: 2hour rollerski or run split between level 1 and 2 or a 3hourr bike on hilly terrain split between level 1 and 2. Please note: about 80% of all training is endurance training. The rest is strength, intervals and races, etc.


General: Power and strength-endurance are built on max strength. General strength develops overall tendon and muscle strength necessary to support latter forms of training. General strength is the focus through the spring and summer.

Example: after building up to weight training for 5-6 weeks, include some ski specific high weight and low rep work.

Specific: Specific strength becomes more a focus later in the summer and into the fall once a solid base of general strength has been established.

Example: Endurance session using only double pole over gradual terrain.


Most intensity should be below the lactate threshold early in the summer. Anaerobic training such as speed is good, but hard aerobic and anaerobic intervals should be kept to a minimum early on.

Example: 2x10 minutes at 5 bpm below LT with 2 minutes rest between intervals. Start with 1-2 sessions a week.

Technique and speed:

Speed training during the base period should not be done at a hard intensity (short bouts of speed with full recovery are recommended) and should be oriented toward using correct movements at race speeds - not at moving at an unrealistic pace.

Example: Incorporate 10 20second bursts of speed into your endurance training.

More details at


Nordic Dave Adventure Series


jr tour

Greetings nordic skiers and nordic ski enthusiasts' too! Welcome to another fascinating story from the Nordic Dave Adventure Series.  Back in the day long ago, before Torbjorn Karlsen was the U.S. Ski Team Coach, he had a team called Team Jeremy. Jeremy Ranch  was set to be a sprawling complex of golf courses and homes on a scale that was years ahead of it's time. It had ski trails that were unlike  anything Utah had seen or has seen since. It was a place that made it's rival of the day, Giant's Ridge, look small in scale.


The JR project went bankrupt and large chunks of land were sold off at bargain prices far below what we are experiencing as a real estate

crash today. A friend of mine Dave B. (rumored to have been known to his high school mates as "Mad Dog")  bought 10,000 acres of some of the prettiest private property I have ever seen. With it went some of the best ski trails ever designed. The trails are still there starting about a mile from my house and haven't been groomed for skiing in over 20 years. Running these trails on summer evenings is incredible. You're running along trails wide enough for a piston bully in a wilderness full of trophy sized elk, moose and yup I ran into two mtn lions there once.





That was truly a "holy batcrap robin" moment as we stared each other down. Never mind the wildlife, if ol' Dave B catches you on his property  there is hell to pay as he patrol's his land of trophy elk, armed and packing. Nordic Dave being a kindred spirit to "Mad Dog" got permission to roam his land years ago. How'd ya do it ND? Well Old ND simply went up to his door a few decades back knocked on it and asked. To this day ND is about the only person alive to freely roam this property keeping an eye out for people of low character trespassing and or poaching. 



The trails are not runnable this spring due to a record snowpack that has accumulated this year. Old Nordic picked his last day of his training year (April 30th) to finish his training where ND started skiing about 30 years

ago. As he crested the pass at coincidently 700 hours of training for the year he stopped and gave a moment of thanks for having simple pleasures  to enjoy and staying healthy. Btw, are there any coincidences' in life ? ND doesn't think so. A ski tour was a fitting way to reflect on things to yourself, self did I get it right? What worked well this year and what didn't?

Next year starts all over again for many nordic skiers on May 1st. The summer training is always tough putting in volume and intensity along with the heat, bugs and the dirt. As my 90 year dad likes to say..."the beatings will continue until the morale improves"....ah the beatings! Yup winter is a perfect description of heaven, i.e. clean and pure.




As my friend Don Becker likes to say...."you'll be younger next year...."



See you then! Cheers,


Nordic Dave 




Join the Matt Liebsch Glacier Camp


Join Coaches Matt Liebsch and Gene Kay for one week of easy distance/ high volume hiking and summer skiing on Haig Glacier in the Canadian Rockies. 


 A 10-day trip including van transportation from Minneapolis to Canmore Alberta and back, and helicopter support to carry your gear up to our mountain-top hut.


We will attend back-country orientation training at the ranger station (similar to Boundary Waters training), and then enjoy a 3 hour supervised group hike up to camp. We stay in back-country huts manned with seasonal staff, radiophone and satellite communications with the ranger station and helicopter support teams down below (no cell phone reception on the glacier).


Our camp includes 3 hearty meals a day, hot showers, TV-movies, a mess hall, a bunk house with separate boys & girls areas, and strength/ recreation area. Our daily routine includes: early breakfast, hike 45 minutes up to the glacier, ski on fresh piston-bulley tracks until noon. Hike down for lunch, stretch, take a nap, read, (optional) hike or strength, eat dinner, review ski technique video from the morning, go to bed, get up, repeat.


The ski program emphasizes easy distance skiing with some technique coaching & video analysis on several mornings. Note that this camp is physically challenging due to the alpine environment, changing weather conditions, long distances, and moderately high altitude. You don't need "State Champ" fitness, but must be able to hike 18K and ski at 8500 feet altitude.


Brian Gregg at Haig


For more info visit 


Contact Matt @  763-221-3963 



Matt Liebsch: 

Champion: American Birkebeiner, Mora Vasaloppet, COLL....World Cup Competitor



Bend Endurance Academy Seeks Collegiate/Older Juniors for Summer Nordic Training Program 


Bend, OR- 4.27.2011



The Bend Endurance Academy is seeking collegiate skiers and older juniors ages 18-23 who have an interest in spending 3-4 months in Bend, Oregon training with professional coaches and a highly motivated Nordic team. The Academy offers a mix of morning and afternoon practices focusing on strength and agility training, skate and classic rollerskiing, hiking, running and exploring in the Deschutes National Forest. On snow skiing opportunities are available. Practices run Tuesdays-Saturdays from May 31 to August 15th. 


The Academy relies on innovative training methods to maximize individual summer training plans and help participants reach their individual fitness and technique goals. The summer Nordic program is designed for individuals looking to succeed at NCAAs, USCSAs, US Nationals, Supertours, Junior Nationals, World Junior/U23s or other individual ski racing goals.  The Academy also offers three 5-day camps throughout the summer in various Northwest locations including the very popular Trout Lake Nordic Camp scheduled for July 20-24. Academy camps connect PNSA, Far West, Mid Atlantic, and New England skiers and include current and former J1/World Junior/U23 team members and coaching staff.


Academy staff will do their best to help participants find summer jobs or internships as well as assist with home stay or housing arrangements. Central Oregon Community College offers a range of summer classes. Oregon State University classes are available as well through the Cascades Campus. This is a unique opportunity to catch up on a class, or get ahead for next year.

Contact Ben Husaby with questions: or 541-678-3864. Enroll online at


The Bend Endurance Academy is dedicated to "building endurance athletes who are able to accomplish their individual athletic goals while being committed to personal growth, teamwork and community responsibility." The Academy is a 501 c 3 nonprofit organization providing Nordic skiing, Cycling and Multisport development programs in the Deschutes National Forest under a Special Use Permit from the US Forest Service.






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SkiTrax 2010/11 North American Nordic Ski Awards

 Launching Soon

The SkiTrax Annual North American (NA) Nordic Ski Awards honour top skiers from across the USA and Canada for the 2010/11 season determined by votes from readers at These awards recognize male and female skiers for many categories including elite, U23 and junior, along with biathlon, Nordic combined, jumping, Collegiate and ParaNordic skiers... plus the Paul Robbins Best Breakthrough or Exceptional Nordic Performance award.

Voting begins early next week - all voters who register are eligible to win some great prizes...visit for all details.

 SkiTrax 2010/11 North American Nordic Ski Award Categories


- Best Overall Elite Male Skier

- Best Overall Elite Female Skier
- Best Overall U23 Male Skier
- Best Overall U23 Female Skier
- Best Overall Junior Male Skier
- Best Overall Junior Female Skier
- Best Sprinter Female
- Best Sprinter Male
- Best Distance Skier Male
- Best Distance Skier Female
- Best Overall Collegiate Female Skier
- Best Overall Collegiate Male Skier

- Paul Robbins Best Breakthrough or Exceptional Nordic Performance
- Best Overall Male Biathlete
- Best Overall Female Biathlete
- Best Overall Nordic Combined Male
- Best Overall Female Ski Jumper
- Best Overall Male Ski Jumper
- Best Overall Paranordic Male
- Best Overall Paranordic Female



Don't miss the FINAL issue of the season - SkiTrax Spring 2011 - with complete OSLO 2011 coverage, World Cup FIS XC Wrap, Masters WCup 2011 Report, Junior Olympics, Biathlon Worlds, Gear 2012 and much more... 

SkiTrax Special Offer


SkiPost-SkiTrax Special Offer !!

SkiPost and SkiTrax Magazine, the largest cross-country ski magazine in North America, have teamed up to bring you great savings. SkiTrax keeps you up to date on all the latest Nordic news, Canadian, US and International race reports, ski gear, adventure and recreational skiing and much more - in the mag and on line - Save 30% off regular subscription prices today and add more kick and more glide this season. Try a SkiTrax-Pedal Combo with 15% more savings and get Pedal Magazine, Canada's leading cycling magazine, as well - to order click here 


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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