SkiPost
Volume 13 Issue 14 : Aug 2, 2012
SkiPost Felix
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Take a break during a workout?


Good morning Andy,
after the good success with my first question and Ski Post / experts excellent advice, please allow me another question: When doing those really long rollerski workouts in the summer (for me this is 2 hrs and more), I sometimes get the impression, a break would do me good, i.e. stop your watch, sit down on that nice bench, relax for 5 or 10 minutes, bend and flex muscles - and then go off again. So far, I have chosen to not follow this incliniation, because those workouts are about endurance and resistance against fatigue, but maybe a short break isn't that negative at all. I know that cycling pros, when in training camp tend to stop at a cafe every so often, have a quick coffee and then continue riding. So what's Ski Post's experts' stance in this question? Would love to read your feedback, if it's not too stupid a question.
Best wishes from Germany, 
H

Dear H, from Jim Galanes 

Like most aspects of training there is not always a simple or a direct answer to your question. First, you need to determine the desired benefit of the workout. To state it simply, long over-distance training is utilized to develop a strong aerobic foundation and to train the body to utilize increasing levels of free fatty acids as fuel for exercise which spares glycogen stores. This, in addition to the increase of mitochondria, capillary density, oxygen respiration, ATP production and aerobic enzymes within the muscles are the primary physiological benefits from long training. Additional benefits also include development of muscular endurance, fatigue resistance, and neuromuscular function to maintain high quality movements and power outputs for long durations.

In general if an athlete that I was coaching asked me the same question my first response would be to ask the athlete is he or she was going easy enough to cover the distance and at the correct intensity. Too high intensity causes an increase in lactic acid which is an indication of a shift in energy substrate utilization from fats and glycogen (primarily aerobic energy production to an increase contribution of energy from the anaerobic energy system). The shift in fuel utilization and the contribution of anaerobically produced energy and using glycogen as fuel have an impact on the duration of exercise due to depletion of glycogen stored in the muscles. If this happens, out of necessity, the athlete may need a break because they cannot continue.

On the other hand if your goal is to increase endurance to be prepared to cover long distances then having a five to ten minute break in the middle of exercise is a perfectly reasonable way to increase the time or distance you can cover. A short break can be just what you need to increase the distance covered. After a short break the heart rate and metabolic systems all return to the pre-break levels within a very few minutes.

So my advice, take that break and enjoy a coffee stop. It will help you cover long distances with less stress on the body and enjoy it more. Also, some research I have read recently indicates that a short break in long duration exercise appears to cause an increase in free fatty acid level in the blood, making fat a more available fuel for aerobic energy production. Remember, the goal is progressive longer distances to increase endurance and a break can help you achieve that goal!

Jim Galanes
Galanes Sports Lab Institute
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 

Jon Engen
3 time Olympian
The benefits of exercise on aging!

Dear SkiPost  

I wanted to share with your readers some interesting insights from some research that I have been reading about the benefits of exersize.  Gene Goldenfeld  (SkiPost posted the wrong link last week)
 
In Benjamin Levine's article on aging, 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. Article pdf
Team News
NNF supports
 USSA J2 Camp, Aug 4 - 11 
 
The 3rd annual National J2 Talent Camp is set to kick off Saturday, August 4 in Vermont at the Craftsbury Outdoor Center. The camp will provide a great opportunity for many of the nation's top 14-15 year old nordic racers listed here  who qualified on results from the 2012 USSA Junior Cross Country Ski Championships) to train together, and learn from USST staff and top club coaches.

The collaboration from regional coaches along with substantial support from USSA, and $4500 in support from the National Nordic Foundation (NNF) enabled this camp to continue and to grow. NNF's strategic investment offsets many camp costs and ensures some of the top coaches  listed here the country will be guiding these young athletes. 

In addition to the J2 training camp there will be a USSA L100/NENSA L1 coaches clinic on Friday August 10th at the Outdoor Center. Coaches interested in participating should contact Janice Sibilia at janice@nensa.net

also:

The US Ski International Development Camps are taking place in
Dachstein and Sweden. More info here.
Torsby Ski Test 

 

Salomon World Cup Service ready for Torsby ski tunnel test.

One of the athletes they will be working with is the  USST athlete Jessie Diggins.See more here

 

Torsby Ski test  

Event News
Boulder Mountain Tour
& National Masters
Yellowstone Ski Festival
Summer Training Programs and Camps 
Lake Superior Ski Club's Master Training Group  

Lake Superior Ski Club offers a variety of options for Masters Skiers in the Duluth MN area. Starting in October and running until the Birkie. We are here to make you a better skier, whether it is to keep up with your friends or qualify for the Elite wave of the Birkie let us help you achieve your goals. More info here 
Training Camps for Everyone  
 
From a 7-year-old junior skier to a 65-year-old master skier, CXC offers a variety of camp opportunities this summer to help cross-country skiers across the Midwest, Great Lakes and beyond to reach their full potential.

Limited rollerski equipment is available upon request. August camps will be held at the CXC Training Center (Telemark Resort, Cable, WI) alongside of CXC Team. Camp registration includes CXC membership.

Enter DISCOUNT CODE 'save20' and receive $20 off your camp registration if you're a member of one the following ski clubs:
SISU, Peak Nordic Ski Club, Lake Superior Ski Club, F.A.S.T. Performance Training, Copper Country Ski Tigers, St. Croix Valley Ski Club 

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
Green Mountain Valley School
XC Summer Camps & Training
Sisu Skiers Summer 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
Taking a Break
V2 all the time
Aging
Team News
Event News
Summer Camps
Nordic Job Openings
 
Catalog
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Ski West Yellowstone
SVSF
Nordic Town USA.

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Spoil Yourself with 
Start Poles

BD
Bjorn Daehlie
NationalNordicFoundation
Support Tomorrow's Stars Today Donate To The NNF


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