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V2 85% of the time???
Dear SkiPost,
The last couple of years I've been able to put in more time skiing, and by training with two friends who are technically much better skiers than I am, I've moved up to wave 2 in the Korte, which is better than I've hoped. I've seemed to pretty much top out on my speed now, though, and use mostly V1, as do my two friends.
An acquaintance who routinely finishes in the top 50 in the Birkie once told me that he only V1's about 15 percent of the time - only on the steepest or longest climbs. The rest of the time he V2's or open field skates. What balance of the different ski techniques should I be aiming for in a race like the Korte or Noque - what percent of time spent using each during the race? How much time should I be using non-V1 technique during roller skiing?
I'm fair (not good) at the open field skate and V2, but at this time can't imagine doing it for 85% of a race. My physical conditioning plan was put together by a retired elite cross country skier so I feel conditioning is not my main limiter, technique is. Any suggestions?
T,
Greetings from Sun Valley. Your question is valid for many, and your additional info also entertain good directions for answers.
You are discussing the Birkie course, which has countless short hills and will for many skiers imply extensive use of the V1. Learning about your improvement and visualizing your skiing with others; there is a good chance your extensive V1 also branching into the V2 alternate technique, and this is quite common in the Birkie/Korte, mid-western and general citizen racer population.
Your top 50 Birkie friend's 85% V2 estimate sounds right on the money. We can reasonably imply this person has a higher degree of fitness, is more efficient in the V2 and the other techniques and uses them differently than your other ski-buddies. In particular, I would guess this elite wave Birkie skier has a broad use-range and power-band in the V2 technique; he will need that for a top 50 finish.
Here is my advice to you:
1. Make sure you have the major propulsion components of the three basic techniques; V1 with direct power, V2 with extension into and poling on each ski, and the V2 Alternate capitalizing on thrusting the momentum into the outbound glide. (You may not be doing as much V1 as you think you are).
2. Improve your repertoire in the V2 technique; long, savvy deeper compression and strides across the flats, while gradual uphills are done in shorter crunches at a quick cadence with extremities close to the body. Open the gear-box and use everything in between.
3. The time spent in V1, or any technique for that matter, during a race, is highly dependent on conditions, fitness, glide, etc. and I will not give you a number. However, for flatter mid-western courses at low altitude you should get by with a lot of V2 and V2 Alternate.
4. It is important to use your rollerskis for all the techniques as well as strength and technical drills, but pay specific attention to the areas and skills you need to improve.
5. If you feel you have exhausted your own ingenuity as well as local and most readily available resources, seek further coaching from an expert who can take you through all the steps above.
All the best and good luck forward!
Cheers
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How much Water to Drink?
Andy Pasternak chimed in with the other side of the coin and advice regarding over hydrating.
No offense but from the sports science perspective, we're starting to change what we tell athletes about hydration. Tim Noakes has recently published a great book called Waterlogged about the overhydration issues we're seeing in endurance athletes (I'm about 50 pages into the book but it's a great read so far). It's of importance to me since this weekend, I'll be the medical director at some ultra races in the area and we did have one runner with hyponatremia last year.For a good summary of the book, check out waterloggedAndy Pasternak, MD, MSSilver Sage Center for Family Medicine
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Vo2 Max
what is it and what does it mean?
Dear SkiPost
I wanted to share with your readers some interesting insights from some research that I have been reading. Gene Goldenfeld In Benjamin Levine's article on Vo2 Max, the end of the next-to-last paragraph especially made me sit up. He is discussing what he found can be achieved in a year of (lab) training vs. where elite endurance athletes are at, noting one similarity and one big difference. He then asks a couple of questions for further study about that difference. The first is about the need for a much longer time to achieve elite (or even maximal individual) performance levels, as indicated by LV end-diastolic volumes and compliance. The second is about whether a key element to that process is endurance training during one's developing (growing) years. The first is common knowledge to us: training is cumulative and it takes many years to achieve one's potential - and that seems to be the case from just about any starting age. The second, however, I've only seen explicitly discussed in Dick Taylor's book, "No Pain, No Gain?" As I recall, he picked up from Soviet research the findings that how one trains during their teenage years has lasting (life long) effects. From there, he notes - polemicizes ! - that because youth coaches and school-age athletes in the U.S. focus primarily on sports that have a substantial anaerobic component, with training that typically overemphasizes that element, these youngsters miss out on the chance to fully develop their aerobic endurance capacities during the most opportune time in life.
Conclusions- by Benjamin Levine: A sedentary lifestyle during healthy aging is associated with decreased left ventricular compliance, leading to diminished diastolic performance. Prolonged, sustained endurance training preserves ventricular compliance with aging and may help to prevent heart failure in the elderly. Benjamin D. Levine research report can be read here
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NNF supports USST International Development Camps
The National Nordic Foundation will invest $6,000 in two forthcoming Cross-Country Pillar Projects in its summer round of XC 2012/2013 funding. The primary goal of these USST International Development camps in Austria, Germany, and Sweden is to get the athletes on snow midway through the preparation period, and most goals will be technique-based. The National Nordic Foundation's investment will offset some athlete's travel expenses thereby reducing the personal cost for many of the athletes. Primary funding for the camps will come from USST with a significant additional investment to the men's camp from the Oregon Nordic Ski Foundation. These strategic investments are made to Support Tomorrow's Stars Today. More details here. |
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Matti Heikkinen
World Champion Matti Heikkinen and Salomon have expanded their successful racing and product development partnership.
Read more here.
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Jessie Diggins & Andy Newell
share skiing, fitness and Olympics in NYC YMCA Kids.
As the summer London Olympic games approach, U.S. Ski Team members Jessie Diggins and Andy Newell inspired 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. More here.
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Boulder Mountain Tour
& National Masters
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Summer Training Programs and Camps
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Caitlin Gregg
July 28, 2012, Edina MN
Free Clinics to get you fit and hone your skills with 2010 Winter Olympian Caitlin Compton Gregg
Step it up; Jump, skip and throw your way to a new fitness level!
The "Step it up" clinic will build from the previous clinic utilizing similar warm-up and mobility exercises before we "jump" into the focus of the clinic. This clinic emphasizes the need for agility and quickness to keep our bodies guessing. Ladders, boxes, jump ropes and med-balls (of varying weight) will be used to help each individual stretch their imagination and boundaries with their fitness! Hopefully the playground will be open and we can learn how a jungle-gym can become our best workout tool for free!
Why: Join Caitlin as she brings you through a series of Free Clinics that include body awareness drills and exercises that are appropriate for all current fitness levels that promise to help you feel great and balanced!
When: Clinic Times: All clinics start at 9AM and run for 1-1/2 hours.
Where: Meet at the Athleta Store on the corner of 50th and France Ave. in Edina, MN. More detail here.
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Birkie Masters Camp
Train With Birkie Champions!
July 27-29 |
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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
CAMP SCHEDULE AND REGISTRATION Note: food and lodging are not included. Special pricing at Telemark Resort for the camp is $69.00 per night.
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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
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Bend Endurance Academy
Nordic Summer On-Snow Training Programs and Camps
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Green Mountain Valley School
XC Summer Camps & Training
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Summer Training Programs and Camps
Does you have a summer programs you wish to promote?
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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 |
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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Bliz Active Eyewear
Finally in the US, email endure@endurance-enterprises.com
to find or become a dealer
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SkiErg |
SalomonNordic on Facebook |
Bjorn Daehlie |
Ski West Yellowstone |
 | | Support Tomorrow's Stars Today Donate To The NNF |
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 | Bliz Active Eyewear
Finally available in the US |
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 | | The one gift you receive at birth is time. You'll never have more than you have today. Find the Time. |
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SkiErg |
Ski West Yellowstone |
Bjorn Daehlie |
| | Support Tomorrow's Stars Today Donate To The NNF |
|
SalomonNordic on Facebook |
| | The one gift you receive at birth is time. You'll never have more than you have today. Find the Time. |
|
| | Download pdf catalog here |
Bliz Active Eyewear
Finally in the US, email endure@endurance-enterprises.com
to find or become a dealer
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