SkiPost , our 15th season

May traditionally marks the begging of a Nordic athlete's training season. Their race season ended some time in April. If they were lucky, they traveled to a warm destination to soak in the sun during a few off weeks. May brings with it the beginning of the 13/14 "Olympic" ski season. SkiPost matches the Nordic skier's training by beginning our new season each May as well.  Now 15 years old, SkiPost looks forward to sharing Nordic insights with our 27,000 subscribers throughout this Sochi Olympic season. As always if you have questions just email us at weanswer@SkiPost.com

Birkie Trail Grooming Today?

Yes, we know we wrote about summer ski storage a couple of weeks ago. We also know it snowed on the Birkie trail again overnight.To those of you who are taking advantage of this spring snow you can start your 13/14 ski season on skis.

Bill PierceAmerican Birkebeiner Ski Foundation Pressure is on!! If they hit 4000 likes on the Birkie facebook page by 3pm, they will fire up a PB and groom some part of the lighted loops at "OO" on May 2nd, 2013. Latest PB grooming ever on the Birkie Trail!! If I can't drive there, I'll walk. facebook.com/American-Birkebeiner-Ski-Foundation/ 

HRM help

I have been endurance sport training/competing for 30+ years.  Closing in on 60 years old and due to a natural low maximum HR (~164), my training zones are quite compressed.  This makes it critical, in my opinion, to really have my 1-4 training zones dialed.  My problem is finding a HR monitor that actually works!!  I've tried many different model receivers from Polar and also cheaper brands, but always get widely variable readings.  I've used the hard plastic straps, the soft cloth straps, the soft plastic straps, cleaned them per the manufacturer's recommendations and have used varying amounts of HR gel, water, sweat, and plain old saliva.  I still get readings in the 200s at rest, readings in the 80s and 90s with intervals, and blank screens at times.  I'm pretty boney, so I've tried wearing the strap tight or loose, but get the same results. Any recommendations on reliable monitors would be appreciated. I do not all the bells and whistles, I just need it to be accurate, be able to set specific zones, and be able to have time in zones and maximum HR saved.  Help!!  Dan

SkiPost has a close relationship with Suunto and we use Suunto HRM's and their HRM's have improved greatly over the years. The #1 lesson I learned was that there are different power outputs over time in batteries All new battereies are not alike. Get a battery that is specked. down to the brand, for the watch you are using is the most critical ingredient. Some battery brands lose their peak power fast and then work at low power for a long time, but this low power does not work for a HRM. Other batteries hold peak power longer so work properly for a HRM much longer. (My new Suunto Ambit is rechargeable so it is always at peak power.) Andy at SkiPost

But the Jared at Suunto answered very honestly. " It sounds like Dan knows what he is doing. It may be that his body just isn't HR monitor friendly. Less expensive monitors are less reliable, and a Suunto Quest or M5 may do the trick for him, but if a HR monitor has never worked for him and he has already tried all of the trouble shooting tips I would suggest, I can't say with 100% assurance that he will have any better luck with a Suunto."

Runner's vs Skier's intervals?

Dear SkiPost,

Jim Galanes is correct regarding Intensity and interval training (April 25 below), if you talking about physiology however the format of running intervals usually are different than skiing because you are training to be a runner not a skier. The same holds true for swimming.  Can Jim delve into this? 

ND 

Dear ND,

You are correct that training to be a runner is different but depending on the race distance you are training for,  the duration of intervals may or may not be all that different. It is my opinion that most skiers would benefit from improving their running, running technique and tempo. While skiers can improve their running and can become pretty good runners, due to the dominate training methods required for skiing and total muscle mass it is unlikely they will be as fast as they could be if they focused primarily on running training.    

Different sports and training activities have different Vo2max requirements. Skiing because of the total muscle mass involvement has a greater V02max requirement than all other endurance sports. Running and swimming will not develop the VO2 max as much as skiing, uphill running or bounding with poles.  However the physiological responses to the training remain the same, at least in terms of specific muscular endurance, aerobic adaptations, and improved speed at a given heart rate or lactate.  

In closing I will say again that for most skiers improving running will have a positive effect on skiing performance. Learning how to improve running tempo, speed, and economy will all carry over into ski performance. I hope this helps to address your comments of questions.

Jim Galanes

 Intensity Scales 1-5

(April 25)

Dear SkiPost:  Now that it's running season, can I apply the same philosophy to my runs and interval training on the track?  How long should my intense periods be and how long should I rest during my intervals?

I've read quite a few articles on running interval training but the intense intervals advice seem to be a lot shorter -- like around 1 minute hard, 1 minute rest. The info really varies about it. And the running articles haven't used the terminology "Level 1-4".

So what do you recommend? Does the nordic ski advice apply to distance running? Should I try to do running intervals longer in intensity? Right now I run 2 1/2 min hard, with 1 1/2 min easy, 6 times. Should I try to increase the hard to 3 minutes or more?

Hello, Jim Galanes here,

The intensity scale you describe is used across most endurance sports.  To answer your questions, I do not believe that there is an ideal interval length. I would add a variety of interval durations to your training plan, including a couple of longer 4-6 minute intervals each month. The goal should be to very gradually build the total work/on time up to about 30 minutes.

Most of the formulas for determining training zones are based on a percentage of maximum heart rate or heart rate reserve.  There are significant variations in individual maximum heart rate and maximum heart rate decreases with age so it very important to know your own.. With the decline in maximal heart rate our training zones become compressed, so accuracy of the training zones is even more important, not only for the hard sessions but for the distance sessions as well. (This is because many athletes do the easy training too hard and fast.)

The following is an example of the training intensity chart I use in coaching masters. 

Galanes Sports Lab Training Zones

Train to you age

(April 25)

There are many articles written describing optimal training for running, skiing and other endurance sports. I have written many myself.  I find the training philosophy of top coaches across most endurance sports to be similar. The problem with reading training articles is to determine the authors experience, who he or she has coached and the target audience. Many articles describe the training of younger and/or elite athletes and the advice is not necessarily well suited for masters' age group athletes.

I have coached many masters age group athletes during my coaching career. In my experience it is not optimal for health or training adaptation for masters' athletes to do multiple hard, Level 3-4, workouts in one week. The are several reasons for this;

Recovery time for older athletes is slower in general due to age related physiological issues, training base, aerobic capacity, and other life stresses and responsibilities.

To address the type of intervals, the duration, and the over-all load of interval training also requires considering the same issues. The goal for training as a master age group athlete should be to stay healthy, injury free, and adaptable to each training load is of critical. The objective of training should be to train progressively and only enough for continued improvement and to be able to adapt to the training load on a pretty short time line; in my view every two to four days.  The reason for this is similar to those cited above. Young and elite athletes can pile on progressive training load increases for two to three weeks and then reduce the load for a short period and recover and adapt. Older athletes whose recovery is not as fast and do not have as large a training base,  will not be able to adapt and recover to such a long increase in load and can actually loose fitness during the recovery period due to the necessary long recovery time.  (Not to mention the potential for injury and illness due to inadequate recovery.)

My advice to masters' age group athletes is to recognize that easy aerobic training, Level 1 and Level 2 should account for 90% or more of all your training at any point in the year. Again this will ensure good recovery from the hard sessions when they occur and a higher level of aerobic fitness which is most important in all endurance sports. Consistent training, with a strong aerobic foundation will lead to optimal health and performance.  I would also suggest that one to two sessions per week with light and relaxed speed, 8-10-12 * 10-20 second bursts, at or slightly above race pace during distance sessions. These sessions improve mechanics and economy.

Contents of a weekly plan-

1-2 long sessions at Level 1, these sessions depending on your back ground can begin at 60-90 minutes and gradually increase to 2-3 hours or more as fitness increases.

2-3 distance sessions at Level 2, with relaxed speed.

2 strength training sessions every week to ten days.

1-2 early Interval sessions, zero to one hard session per week at the start of training, later one to two hard sessions. The sessions should start with very low over all interval loads and build slowly. In all interval training you should start with light overall loads, perhaps 10-15 minutes total time at Level 3, and 6-10 minutes accumulated time at Level 4. My philosophy with hard training for masters is to do as little as required for improvement and complete recovery in 2-3 days.  If your recovery is quick, gradually increase the accumulated loads of intensive time, for example 10 minutes of Level 4 can increase to 12 minutes every two to four weeks.

Finally, there is a wide range of philosophies for interval training. In general Level 3 should be longer and more continuous 5-10 minutes and upwards. Level 4 training can be best accomplished through 2-6 minutes intervals with relatively equal recovery.  For skiers, in general, most of the interval training should be done in uphill to load the aerobic capacity more fully. Shorter intervals can be used but care must be taken to ensure they stay in the correct zone, Level 4, and not drift to higher or near maximal intensity.  

The final word in any interval training is that within each interval and in the last interval the same quality of speed and effort should be maintained.

Nordic Skiing Association of Anchorage  

Nordic Skiing Association of Anchorage is looking for a new Executive Director. This is a full-time, year-round position directing a dynamic Alaskan non-profit with a budget of $1.3 million. More information here: anchoragenordicski.com/jobs.html Send cover letter and resume to nsaa.job.opening@gmail.com

 Wax Tech Wanted

Sochi Olympics

Looking for an experienced wax tech (international experience preferred) for the Dominica National XC Ski Team (2 athletes). The team will be based in Bend, OR in May, in New Zealand Jul-Sep, and in Canmore Oct-Dec before heading to Europe/Sochi in mid Jan for the Olympics. The time/travel commitment is flexible  (particularly from May-Oct), and can be mutually agreed upon with further discussion. There is the option to continue with the team for the balance of 2014 and into 2015. Additional experience on the coaching side would be valuable. Gary di Silvestri gdisilvestri@dsam.com

XC/Nordic coach at Clarkson University 

(Div. III/USCSA)

The position offers free tuition, healthcare and stipend.  Perfect for someone looking to work on a graduate degree.  The NCAA link is below.http://ncaamarket.ncaa.org/jobs/5335767/assistant-coach

Questions? Email head coach Jim Allott at Jallott@clarkson.edu ,

Many thanks,

Jim Allott Head Coach