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June 22, 2011: Volume 12, Number 12



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Use the smallest effective dosage  


Maximizing training time is always of utmost importance. Here are some quotes regarding organizing and using your time effectively.

 When planning training, the emphasis should not be on what you will do, but rather how your body and mind will react to what you do. The goal is not simply to fulfill training, but to elicit a positive adaptation in your body and mind through training - to become faster, fitter or whatever your goal may be.

 Keep at the fore of your mind the goal of training, be it to get faster or to become fitter. Too often secondary means to the goal become the goal itself. For instance, in an effort to improve health and fitness one may a lowering in weight important. This can then become the sole concern often at the expense of the true goal, health and fitness. For many athletes attaining a certain number of training hours is important to becoming faster, but when accumulating training hours becomes the goal, it is often at the expense of actually becoming faster. A good motto is: Train, Don't Strain. In other words, do only what it will take to reach your goal - not more, and not less.

 The most fascinating thing about top athletes is their focus. They are at all times aware of what it takes to achieve and reach the goals they have set for themselves. Every time they train it is to achieve something specific. Every workout has a purpose. An easy training session is only successful if the tempo/lactate/heart rate was kept down. A level 3, interval session is only successful if the heart rate is kept within the pre determined levels. The athlete always has a certain type of training in mind and does everything to achieve the objectives of the day. If the training session is done too fast, too slow, too long, too short that means he/she did not achieve the objective of the day.

 It might sound like the athletes are up tight. This is not the case at all. They just know what it takes to become good and what their bodies need and can take. They do not train two sessions every day, they do not train when they are sick, they are not obsessed with training, they have lives outside of training, they take days off, they work or go to school and best of all; they have a healthy perspective on sports."

 "Use the smallest effective dosage." - Warning on a bottle of medicine, and good advice in general.



US Ski Team Training Session Videos


Ski Coaches and Skiers,


We have posted great Videos of US Ski team Training Sessions.


We regularly see training plans and how training sessions are organized, but the execution of each particular session is also a critical piece.  The intent is to demonstrate how and why our athletes conduct particular workouts in a multimedia format. Most sessions begin with an interview of one of the athletes to discuss goals of the session. Others display athletes conducting drills and mirroring other athletes.  These should be valuable for junior athletes to see and understand the goals and purposeful execution of training session. 


5-26-2011 USST and Canadian Natl Team Skate Sprint Speed Session


USST Skate V1 technique - May 28, 2011 Bend, OR Camp


5-30-2011 USST Classic Intervals Bend, OR Camp


5-30-2011 USST Afternoon General Strength Session


6-14-2011 Bounding Intervals SLC



Bryan Fish

Development Coach

U.S. Ski Team



Haig Glacier Camp! 


Join Birkie Champion Matt Liebsch for one week of easy distance/ high volume hiking and summer skiing on Haig Glacier in the Canadian Rockies


Saturday Aug 20- Tuesday Aug 30, 2011

Cost w/transport: $1345 before July 1st, $1445 after

Cost without van transport: $1095 before July 1st, $1145 after


Coach  Matt Liebsch 763-221-3963   Parents/Information meeting at Gear West Ski June 19 on at 4pm  Master Athletes interested in attending can contract Matt Liebsch direct to discuss.



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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... 



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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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