SkiPost
Volume 13 Issue 12 : July 19, 2012
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What to Drink?

 

With the hot weather we are experiencing you do have any recommendation on Sports Drinks?

 

Here is an article written a few years ago by Abby Larson a 2006 Olympian who received her Ph.D., University of Utah, Exercise and Sport Science, (2010) and is now teaching at Central Washington University.
 
Water makes up approximately 60% of the human body and during exercise your body requires adequate water to: 
* Keep the body free of waste products 
* Maintain blood flow 
* Hydrate cells with water and nutrients 
* Cool the body through sweating 
Dehydration  


Dehydration occurs when you are losing more water than you are drinking. It will hurt performance and can cause serious health problems like heat exhaustion  
and heat stroke. Being able to recognize these signs of dehydration is important for performance and health: 
* Extreme thirst and dry mouth 
* Loss of body weight exceeding 2% 
* Fatigue  
* Decreased concentration, confusion  
* Headache, dizziness 
* Decreased appetite/thirst  
* Large weight fluctuations 
* Thirst  
* Muscle cramps 
* Increased heart rate 
 
How much to drink? 
 
The best way to maintain fluid balance is to drink fluids throughout the day and monitor the color of your urine. 
urine  

Exact fluid needs vary greatly from person to person and even from day to day, depending on the environment and training. 
General good hydration guidelines include: 
Drink water and sports drinks before, during and after exercise 
Drink nutritious fluids such as low-fat milk and 100% juice at meals 
Avoid or limit fluids such as soda, energy drinks, and coffee 

Water and electrolyte loss (sweat) depends on the activity, fitness level, gender, and environmental factors. Examples of "sweat loss" for different activities in a temperate environment (67-78) are given below: 
 
Sweat Loss 
 
Activity Sweat loss (cups per hour) 
Female / Male 
10 km run 6 / 8 
40 km cycle 3 / 5 
Soccer 3.5 / 5 
Basketball 4 / 7 
 
Extreme environments such as heat, cold, high and low humidity or high altitude can increase fluid needs (add 4-8 cups per day for hot and humid, cold and dry, and high-altitude environments).  
Fluid Recommendations  
Activity Before During After 
Endurance sports 14-16 oz 5-12 oz every 15-20 minutes 24 oz for every pound lost during exercise 
Team/Winter Sports 14-20 oz (1-4 hours) 4-5 oz every 10-15 minutes 24 oz for every pound lost during exercise 
(Water, sports drink, or a combination can be used) 


What to drink 
Water is the best beverage choice for hydrating throughout the day. It contains no calories, has no sugar, nothing artificial, and no additives.  


Sports drinks are a good beverage choice during and after exercise because they contain electrolytes which: 
* Help the body to absorb, retain, and utilize water 
* Prevent muscle cramping 
* Replenish lost sodium and potassium in sweat 
* Prevent dangerous heart arrhythmias that can occur if electrolyte levels get very low  
Sports drinks also contain sugar which can help you to maintain your physical and mental edge during hard training sessions or competitions.  

Sports drinks and energy drinks are not the same thing! Energy drinks contain much more sugar and often have caffeine. They are not athlete fuel! Energy drinks are expensive and can cause dehydration. Stick with a sports drink that has sucrose and/or glucose and fructose. A good sports drink should have about 60 kcal per 8 oz serving or about 15 grams of carbohydrate and 150-200 milligrams of sodium. 
 
A good sports drink has the following 
 
Carbohydrate: 
* Composition: 5-8% 
* Amount: 14-20 g per cup 
* Type: glucose, glucose polymers, mixture of sugars (glucose, sucrose, fructose, maltodextrin) 
Sodium: 150-200 mg per cup 
Potassium: 30 mg per cup 


Make your own sport drink using the following recipe: 
SPORTS DRINK RECIPE 
2 cups water 
2 teaspoons sugar 
1/8 teaspoon salt 
Splash of fruit juice  


 Benchmarks and Tests
 
By Tim Reynolds: Green Racing Project

Unlike other endurance sports, cross country skiing is in many ways unquantifiable; we can't record our watts on every ride, consistently time our mile splits, or compare times from one competition to another. Courses vary. Snow conditions change. Wax and ski performance can't be controlled. Even a skier's religious heart rate monitoring only provides limited insight. There are just too many variables to get a grasp of how well a training program works, or to track how much, if at all, we improve. For cross country skiers especially, consistent benchmark testing is crucial for measuring progress from training.

Every skier has established some kind of benchmark tests to monitor these improvements: running time trials, strength protocols, roller ski courses, hill climbs, etc. The ski world is rife with historical records for regional tests like these. If you race the same uphill three times a year, every year, it's a pretty good indicator of where your general fitness stands. If you run it faster every time, then you know your training is working. Simple.

But running isn't cross country skiing, and neither is roller skiing for that matter. The trick is establishing a small array of different benchmarks that measure a different kind of fitness. These tests can be repeated periodically and, taken together, help flesh out a bigger picture of how much better you are getting at the sport you are actually training for: cross country skiing.

At the Craftsbury Outdoor Center in northern Vermont, Green Racing Project athletes, like many other elite programs, use uphill running and roller skiing tests as fitness barometers. But we also use another test that is very quantifiable to help chart ski-specific improvement: SkiErg time trials.

On the SkiErg, we can chart power output, turnover, speed and heart rate over a set distance and monitor how all these numbers interact and vary from test to test. For example, we analyze our sustainable power output, and how steeply we dropped off from that point when we got tired during the test. We can also relate that power output to our turnover and help find an optimal balance between strength and speed. Perhaps most importantly, we can replicate testing conditions every time, eliminating some of those variables that make it difficult to track improvement. The GRP also uses respiratory measurements during these time trials to add a more precise data value to the test.

We consistently do both 1km and 5km time trials on the SkiErg to chart our progress in both aerobic and anaerobic double pole fitness. Every dryland season begins with these tests, and we will repeat them at least once in the summer and fall. We also do a 'step test' protocol on the respiratory machine to chart VO2max with gradually increasing speeds up to maximal effort. Sometimes we'll link the SkiErgs through the PM4 monitors to simulate a mass start race, too.

At the most basic level, we also do short sprints on the SkiErg to record max watts. It's easy to lose sight of the purpose behind lifting weights in the summer, but jumping on the SkiErg is a constant reminder: building ski-specific power. Over the course of the dryland season, we'll informally record max outputs to see how all of that strength work is paying off in our double poling.

SkiErging is not cross country skiing, but the muscle contractions and movements on this machine are very similar to double poling. Sure, you'll never race on a perfectly flat course in the winter, but that's not the point. This test offers a very reliable, and very ski specific test for tracking our improvement. And a challenging one, too: many skiers would agree that a one kilometer time trial on the Erg is one of the most painful tests out there!

At Craftsbury, we've found that the Erg is a critical piece of the testing protocols we use to track improvement. After all, sometimes you can lose sight of what all that summer training is actually about: skiing faster come winter.

Tim Reynolds is a member of Craftsbury's Green Racing Project which is sponsored by Concept 2 makers of the SkiErg.
Team News
Jessie Diggins & Andy Newell
to talk skiing, fitness and Olympics in NYC YMCA Kids.  
Diggins

As the summer London Olympic games approach, U.S. Ski Team members Jessie Diggins and Andy Newell will show YMCA campers what it takes to be a world-class athlete, the importance of fitness and the meaning of team spirit while introducing the kids to basic skiing concepts.

What: U.S. Ski Team cross country skiers Jessie Diggins and Andy Newell exercising with and serving as role models to New York City youth while campers learn about skiing techniques / equipment and the qualities of a great team member.

When: Thursday, July 19, 2012 10:00 am to noon
Where: Park Slope Armory YMCA 361 15th St., Brooklyn 11215
Andy Newell
NNF News
 
USSA J2 Talent Camp
 
The 3rd annual National J2 Talent Camp is set to kick off August 4- August 11, 2012 in Craftsbury, Vermont at the Craftsbury Outdoor Center.  The camp will provide a great opportunity for many of the top young cross country skiers in the U.S. to train together, and learn from USST staff and top club coaches. The camp is the first step along the U.S. development pipeline for promising young skiers.
j2 camp 2011 rollerski 
The collaboration from regional coaches along with substantial support from the National Nordic Foundation (NNF) and USSA (United States Ski and Snowboard Association), have enabled this camp to continue and to grow. This year NNF will contribute $4500 in support of this camp. This strategic investment, made to Support Tomorrow's Stars Today, greatly helps offset camp costs and ensures some of the top coaches in the country will be guiding these young athletes.  This year's site at Craftsbury Outdoor Center (which also hosted Spring Nationals/SuperTour finals) offers a spectacular setting for athletes with great hiking, rollerskiing, mountain biking, swimming, training facilities, lodging, and fabulous meals. 
 
For a list of the Athletes that qualified to attend the National J2 Talent Camp based on results from the 2012 USSA Junior Cross Country Ski Championships visit NationalNordicFoundation.com  
Event News
CXC Triple

The Telemark Forest Mountain Bike Race is the 2nd leg of the the CXC Triple. Modeled after the prestigious Norwegian Birkebeiner Trippel, the CXC Triple provides competitors with a year-round competition to crown the best outdoor-endurance athletes.  The American Birkebeiner ski race, Telemark Forest Mountain Bike Race, and Birkie Trail Run make up the CXC Triple.  In addition to the Marathon category, there are also a Half-Marathon, and Sprint Triple to allow athletes of all ages and ability levels to participate.

Boulder Mountain Tour
& National Masters
 
Early bird discount through end of June
Summer Training Programs and Camps 
BIRKIE MASTERS CAMP

Train With Birkie Champions!
July 27-29
for COMPLETE DETAILS
Only 24 Participants Max
Sign Up Today!
CXC TECHNIQUE TRAINING CAMP

July 27-29 - Cable, Wisconsin

This camp is designed for citizen skiers of all ages and abilities, and focuses on making gains in the summer months for cross 
country skiing.

Camp schedule includes agility, balance and dryland training, ski imitation, and rollerskiing.

Skill Levels: Beginner, Intermediate, Advanced
Location: CXC Training Center (Telemark Resort)
Price: $200.00 per participant

Coaches:
Igor Badamshin - CXC Team Head Coach
Andy Keller - CXC Team Assistant Coach
Eric Wolcott - CXC Team member
Yuriy Gusev - CXC Athletic Director
***
CAMP SCHEDULE AND REGISTRATION
Note: food and lodging are not included. Special pricing at Telemark Resort for the camp is $69.00 per night.
Questions? Get in Touch. Visit for more info
Haig Glacier -Summer XC Ski Camp  
August 27th- Sept 3rd
 
Masters, Seniors and Juniors ~

Join coach and elite athlete Matt Liebsch for one week of hiking and summer skiing on Haig Glacier in the Canadian Rockies.  Last year was a very successful camp... summary and pictures can be found here . We had athletes ages 16-65. 
 
The daily routine includes: early breakfast, hike 45 minutes up to the glacier, ski on fresh   piston-bulley tracks until noon. Hike back down for lunch, stretch, take a nap, read, short  (optional) hike or strength, eat dinner, review ski technique video from the morning, go  to bed, get up, repeat.  
 
The camp fees include grooming, helicopter transport of your gear up the mountain, 3  hearty meals prepared by camp staff, bunk beds with separate sleep areas for men and  women.  
 
The ski program emphasizes easy distance altitude skiing. Technique coaching will take  place most mornings and will include video analysis. Most of the mornings will be for  easy distance skate and classic skiing. This camp is physically challenging due to the  alpine environment, changing weather conditions, long distances, and moderately high  altitude.  
Sisu Skiers Summer Training  
Bend Endurance Academy
Nordic Summer On-Snow Training Programs and Camps 
Green Mountain Valley School
XC Summer Camps & Training
Summer Training Programs and Camps 
Does you have a summer programs you wish to promote? 
email weanswer@SkiPost.com and we will share.

Nordic Job Openings

Co-Head Nordic Coach - Mounds View High School Arden Hills,MN
 
Ability and passion for teaching nordic techniques and racing strategies to beginning through advanced high school skiers
Strong wax knowledge Reliable, communicative, flexible, collaborative and fun! Email resume  and cover letter to ahgentry@gmail.com  

 

 

Nordic Job Opening? email weanswer@SkiPost.com to post

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 email us weanswer@SkiPost.com and visit SkiPost.com

 

Enjoy Winter,

Andrew Gerlach
Director/Editor- SkiPost

 

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In This Issue
What to Drink?
Benchmarks and Tests
Team News
Event News
Summer Camps
Nordic Job Openings
 
Catalog
Download catalog here
Bliz Active Eyewear
Finally in the US, 
email      endure@endurance-enterprises.com
to find or become a dealer


concept 2 ski erg
SkiErg

winter athletics 2

Tour de Ski collage
SalomonNordic on 
Facebook 
Start Rollerskis
Start Rollerski Catalog
BD
Bjorn Daehlie
west Yellowstone
Ski West Yellowstone
NNF Calendar
Support Tomorrow's Stars Today Donate To The NNF


Marit
Bliz Active Eyewear 
 Finally available in the US
Pursuit XT White Blue

find the time
The one gift you receive at birth is time.  You'll never have more  than you have today.  Find the Time.

west Yellowstone
Ski West Yellowstone

winter athletics 2
Start Rollerskis
Start Rollerski Catalog
BD
Bjorn Daehlie
NNF Calendar
Support Tomorrow's Stars Today Donate To The NNF


Tour de Ski collage
SalomonNordic on 
Facebook 
find the time
The one gift you receive at birth is time.  You'll never have more  than you have today.  Find the Time.

 
Catalog
Download catalog here
Bliz Active Eyewear
Finally in the US, 
email      endure@endurance-enterprises.com
to find or become a dealer