Liesl Santa SkiPost

Ask us your skiing questions at
Read Old SkiPost issues at SkiPost Archives 

Sept 22, 2011: Volume 12, Number 24


Pre-Competition Training period  


General Emphasis: Intensity Training modes: Specific, such as rollerskiing, ski walking, bounding, spenst.


Type 1 racer workout emphasis: 

go to to see of you are Type 1 or 2  


First priority, one endurance session of 3 hours per week in level 1. 

Second priority, long LT intervals such as 5x6 minutes at threshold (rollerskiing or skiwalking). 

Third priority, two to four 1.5 to 2 hour endurance sessions at level 1 include speed in one session. 

Strength priority, long specific strength intervals and endurance sessions on rollerskis, such as skating w/out poles and double-poling add spenst to a general strength or an endurance workout. 



Monday  Off

Tuesday Endurance+strength

Wednesday Endurance+ spenst

Thursday Endurance+strength

Friday Endurance+ speed

Saturday Intervals+ strength

Sunday Long Endurance

  "I enjoy spending most of my free time with my family, but can dedicate a few hours on two days a week to training, how can I best spend those four hours?" 

First of all, try to include your family in some of your training, such as a long hike or bike ride with your family on the weekend - they can help keep you from going too fast. To make those four hours count to the utmost use them for your priority workouts and be disciplined enough to complete them at the proper pace. Going too fast or too slow in an endurance or interval workout is not a good use of your time.


Type 2 racer workout emphasis  First priority, shorter LT and Vo2 intervals, such as 2min, 3min, 4min x 3 at LT and LT plus 5 bpm, or 5x5min at 95% of max. 
Second priority, bounding and spenst training, such as 10x30seconds bounding with poles with 2 min recovery and 3 sets of 3x15 skate and classical specific jumps. 
Third priority, two to four endurance sessions at level 1 including speed in half the sessions. 
Strength priority, shorter specific strength intervals on rollerskis such as 10x 100meter double and single pole intervals as well as shorter no-poles skate and double pole only endurance sessions. 


Monday  Off

Tuesday Endurance+strength

Wednesday L1 Endurance

Thursday Endurance+speed

Friday Bounding+ spenst

Saturday Intervals+ strength

Sunday Long Endurance


"I'd like to raise the volume of my training throughout the year (and year to year), but I have max'ed out the amount of time I have to train. How do I make progress in my training?" 

All that must increase is the overall training load or stress. If you cannot increase the volume over the year or year by year, then increase the specificity and intensity of training over the year, as well as year-by-year.


More questions?




Read: Beyond Birkie Fever

First Birkie Book 


  Order the book now and get 40% off 





 Lessons of the Trail are the Lessons of Life

 Support Tomorrow's Stars Today


Donate $10 or $100 and lend your name to the cause here now!




Methow Valley Nordic 

2011 Ski Ball!


Saturday, November 12, 2011


Live music, food and our annual "laugh-out-loud" live and silent auction.




Aspen Nordic Director Opening


The Aspen Valley Ski & Snowboard Club is looking for a new Nordic Program Director.  USSA's 2011 Club of the Year. The Aspen Valley Ski & Snowboard Club (AVSC) seeks a dynamic individual to lead its Nordic program. Please see for details.


USSA Cross Country Coaches' Symposium

October 21-23, 2011

Park City, UT 


Space for the upcoming USSA Cross Country Coaches' Symposium is filling up quickly. The conference registration is now open to all coaches, but space is limited.  If you have yet to reserve your spot, please contact Toni Adams. 

     When:  October 21-23, 2011, from noon Friday until noon Sunday

     Where:  USSA Center of Excellence, Park City, UT

     Lodging:  Park City Marriott (special discount using rate code "USNL")

Registration Forms Here





Gear West

September 23-25


Get your cross country skis superbly fitted and selected on the state of the art 3D pressure mat by CXC Team athletes and coaches.


This weekend at Gear West Ski & Run!


Each Superfit Weekend is about getting advice on technique, training and waxing.


CXC athletes and coaches will be on hand to complement the store's staff and assist you with boots selection and fitting, poles selection and length, ski apparel and wax box insights. You can also bring your old skis to learn what conditions they will ski the best and compare them to new skis side by side.



Josh Korn-Salomon Nordic Service Specialist,

Jason Cork - CXC Elite Team Coach -2011USSA Cross Country Development Coach of the Year

Gus Kaeding - CXC Elite Devo Team Coach
Caitlin Gregg (Compton) - 2010 Olympian and 2011 Skate Birkie winner
Brian Gregg - top 10 Birkie finisher and World Cup competitor
Jennie Bender - 2011 Classic Birkie winner and 2011 U23 World Championships team member

Friday, September 23, 2011
10:00AM to 6:00PM-3D ski flex testing and analysis

5:00PM to 6:00PM-Trail Run

Saturday, September 24, 2011
8:00AM to 9:30AM - Free Dry-land and Rollerski Technique Clinic

Get you Nordic On clinic with Caitlin Compton Gregg (start at store)
Taste of Nordic clinic for beginners by Brian Gregg
Coaches Certification Technique Clinic  (USSA Level 100) short
seminar on the latest findings on technique and training by Jason Cork 

10:00AM to 5:00PM - 3D ski flex testing and analysis
12:00PM to 1:00PM - Grilled hot dogs and brats by Gear West

Sunday, September 25, 2011
12:00PM to 4:00PM - 3D ski flex testing and analysis
12:00PM to 2:00PM - Rollerski and Salomon boots demo



Enter a complete Salomon Package here: 








Gear West's Pressure Mapper

What is your ski's Signature?


Just in time for this weekend's SuperFit clinic 

GearWest is launching their own 

Signature pressure mapper.


Signature of Salomon Soft Ground
Signature of Salomon Soft Ground

More on Gear West's Ski Signature Mapper 




Fischer Race Code News  



 Jessie Diggins 

Stillwater MN Fundraiser


Please consider joining Jessie's supporters by purchasing a $100 supporter badge, and enjoying a great dinner at Chilkoot Café and Cyclery on November 14th.  Jessie will be on hand to share the highlights of her 2011 season and her plans for 2012.  All proceeds from the event will go directly to support Jessie's travel and training expenses.  Call for more information or to reserve your spot by calling the Chilkoot Café at 651-342-0429. 



Rudy RX Direct with discount

Share with your Team and Friends


 START Pine Tar/Waxing Clinic & Pasty Dinner

OutThere Nordic Sports

 Rice Lake, WI


Friday, November 11, 2011 at 6:00pm


RSVP here

 Start Now, Finish Faster




CXC-Salomon Super Fit Weekends

 SuperFit Clinic Video


back by popular demand


 superfit mapping


Cyclova XC - St. Croix Falls, WI October 28-30, 2011

King Keyser - Hinsdale, IL October 28-30, 2011

Fontana Sports - Madison, WI November 4-6, 2011

Hoigaard's - St. Louis Park, MN November 4-6, 2011

Joe's Ski Shop - St. Paul, MN November 11-13, 2011

Bicycle Doctor Bike & Ski - Dousman, WI November 11-13, 2011

Finn Sisu, - St. Paul, MN December 2-4, 2011

Ski Hut - Duluth, MN December 2-4, 2011


More SuperFit info:  


rudy 40% off helmets

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

Newell Fischer
W Yellowstone Ski Festival  
Holiday Inn West Yellowstone
Holiday Inn West Yellowstone
kikkan testimonial
Please Donate Today to the National Nordic Foundation and Support
Tomorrow's Stars  Today.



Enter to Win  



find the time
  Start Wax and Poles
So fast because Titan Dioxide particles are blasted through a Fluor Gas Plasma to create tiny Nano Fluor Spheres (like Mozart Kugeln-with Fluor comprising the outside of the sphere) that are so tiny "Nano" that 2 drops of N1 polished on cover an entire ski base.
Watch video Here.
Salomon Skate 
Kikkan Randall worldcup
Kikkan Randall  
SkiErg by Concept 2
w yellowstone sf 2  
Newell Fischer
Rudy Glasses and Helmets Direct
RudyRX at SkiPost Discount
Salomon's Images from Oslo
Click to Salomon Nordic Images
    Salomon Nordic on Facebook

Bohart Ranch

Mt Borah Banner

Sean McCabe Studio
McCabe Studio

skitrax spring

       SkiPost on Facebook