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SkiPost enters its 15th year
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
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Testing?
Hi SkiPost,
I appreciated Jim's April 25th article on training intensity. I've been using similar plans for many years. His advice for master skiers to limit the volume/intensity of interval sessions to a level that steadily produces improved performance was an important idea to me. What method is recommended for reliably measuring & tracking current aerobic fitness levels? How often should this test be used during the season?
I've tried Chris Carmichael's dual 8-min. time trial cycling test a few times & found variable winds (calm days are rare) make consistency difficult to achieve. I've used 30 & 60 min. time trials cycling, skiing & roller skiing to estimate my lactate threshold HR (average HR in last 20 or 45 min. of TT). That has worked well over the years to produce an HR estimate that tracks actual lactate 4.0 blood tests. This HR never seems to change regardless of my training plus snow & roller skis are so variable. I've also tried an all-out 2 min. double pole up a hill on roller skis. Those are tough on an old body even with a good warm up. And I've tried the 9-min. strength test but that does not reflect aerobic fitness I presume.
What do you recommend? Thanks much for your great articles!
TS, Oregon
We Answer for SkiPost by Jim Galanes
Dear TS
Producing replicable outdoor endurance sports test" results for is challenging due many factors including environmental conditions, as you have seen from your experience. In addition, other factors like; your level of fatigue, hydration status and muscle soreness from previous days training can also have a pretty large effect on the outcome of the test. Over the years I have used all of the types of tests that you have listed. I have done thousands of staged lactate tests on treadmill, exercise bikes, arm ergs and in the field. I have also included standardized time trials, uphill double poling, and many other field tests. All these tests and training monitoring can provide valuable data but they all require specific workouts to conduct the test, and time to record and assess the data. A big job in itself! The key to any of these tests is to have enough data to see trends and to be able to understand the effect of environmental conditions on changes to training speed.
Some tests mentioned are designed to be used to set training zones such as Carmichaels' 8 minute tests, 30-60 minutes time trails, lactate stage test, and Conconi test. Other tests are used to measure upper body power, and strength. While again other tests may be utilized to measure changes in fitness, recovery and adaptation. All of these tests have the potential for variation and are subject to a pretty broad range of interpretation and evaluation.
I am going to suggest you consider taking a different approach to monitor training and fitness improvements. With some of the simple technology available today one can monitor training, fitness improvements and recovery over a long period of time. Today's heart rate monitors with GPS, altitude, and other functions allow for daily monitoring of training by simply evaluating heart rate, speed and distance. Over time with each training activity and mode you will be able to see increase in speed at a given heart rate, and will be able to see based on heart rate, speed and distance when you are improving or when you need to rest or alter your training. Of course this is subject to the same variables as the field test, but because you are able to collect data for every workout you can see periodic trends that will provide reliable data.
Over the past couple of years I have been using software from Firstbeat, a Finnish company which utilizes heart rate and heart rate variability to evaluate several physiological functions in addition to GPS and speed data. I encourage everyone I coach to use this system as it provides reliable data to assess training that has not been previously possible. This software is compatible with several Suunto and Garmin monitors. With the simple download of workouts, over-night heart rate data, and daily heart rate data we are able to quantify the training load, the training effect, and recovery status. In addition, a more advanced version of the software also evaluates daily stress and recovery reactions which can help any athlete see how daily life may be affecting recovery and training adaptation.
I believe testing and regular monitoring are an important part of the training process. With the simple technology available today we can easily and quickly use every training session as a measure of current fitness and recovery status.
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HRM help
I read about the problems your reader has with HRMs. I just bought a Garmin Forerunner and ran into some problems I never had getting accurate readings. Just like your reader. I was getting readings in hte 200s when just coasting on the bike, and very low readings when i knew they were wrong. The Garmin has a soft cloth strap, and what Garmin suggested was wearing the actual transmitter piece (the hard part that can snap off for washing the strap) in your armpit. I was thinking it sounded like handwaving, but was annoyed enough w the problem to give it a shot (one short of returning the HRM) - and it worked! i have no idea why, but the 200-readings ended and it seems to be very accurate now. AS
Anyone wishing to share HRM advice please comment at our SkiPost Facebook page or reply to this email. weanswer@SkiPost.com
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Bliz Special Offer
Focused on the trail
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NNF Town Hall Meeting
We are inviting all interested parties to attend an NNF Town Hall meeting May 15th from 3-5pm in the Mountain View Room of the Yarrow Hotel in Park City, Utah.
The NNF saw an incredible level of support this season from our American Nordic community allowing us to support our skiers at an unprecedented level. Now we want to get input from you, our American Nordic community, on how to improve our organization and our skiing nation. We will be reviewing our 2012/13 season looking to build an even better 2013/14.
2012/13 Highlights
11 - International podium finishes on NNF Pillar Projects
7 - Individual World Cup top 10 finishes by NNF supported athletes
3 - NNF supported B-Team Cross-Country athletes that qualified for World Cup Finals by being ranked in the Top 50 on the World Cup.
Funded
Over $150,000 allocated to our Pillar Projects
68 - Individual athletes were a part of NNF supported international race opportunities.
37 - International development races supported by the NNF.
What can we do next year?
Please join us to help build a better NNF.
RSVP to nationalnordicfoundation@gmail.com
Hope to see you there!
Support Tomorrow's Nordic Starts Today.
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Enter the 2014 Birkie T-Shirt Design Contest
Win Skis, Free Birkie Entry, and Parking at Race Start!
The American Birkebeiner Ski Foundation's annual Birkie T-Shirt Design Contest is now open for entries! The winning design will be featured as the official T-shirt of the 2014 American Birkebeiner to be held February 20-23, 2014, the 41st annual event.
  
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American Birkebeiner Ski Foundation Appoints New Executive Director
Ben Popp to Take on Leadership of Largest Ski Race in North America
HAYWARD, Wisconsin (May 8, 2013) - The American Birkebeiner Ski Foundation (ABSF) has appointed Ben Popp as its new Executive Director. Popp will replace Ned Zuelsdorff who has served as Executive Director for eight years and announced his retirement earlier this year. Popp will be leaving his current position as Executive Director of the SISU Nordic Ski Foundation, based in Willernie, MN. He assumes the ABSF position on June 1, 2013.
"We are thrilled to have Ben on board. His Nordic skiing background and experience are a great fit for the Birkebeiner organization. We're confident Ben's leadership, creativity, and passion will help us advance our goals and meet the challenges ahead," said Sue Scheer, Board President, American Birkebeiner Ski Foundation.
Popp has been instrumental in building the SISU Foundation, also a non-profit centered around Nordic skiing and promoting an active, outdoor lifestyle. Under his leadership, SISU has grown rapidly, in part through a combination of expanded programming, hosting a variety of races and events, and building community relationships. Popp brings to the American Birkebeiner his experience in marketing, fundraising, sponsorship, programming, and project management.
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Bogus Basin Nordic Team
Coach opening
The Bogus Basin Nordic Team (BBNT) in Boise, ID is the club program serving youth skiers age 6-19 in Idaho's Treasure Valley. Currently, the team consists of around 10 high-school, 20 middle-school and up to 30 elementary aged skiers divided into 4 training groups. Boise has several times been selected as a Top Ten city in which to live, work and play. Boise has a nationally recognized outdoors community with a focus on whitewater and cycling but also a large Nordic and alpine skiing contingent with Bogus Basin ski area just 16 miles from downtown. There is an active and young population in town with several colleges and universities as well as a vibrant downtown. To learn more about BBNT please check out www.bogusbasinnordicteam.com
BBNT is seeking to hire a Part-time Head Coach for the middle school Comp-Devo Team/Assistant Coach for the high school Comp Team. Position requires availability for practice 4-6 days week and assistance with other aspects of running the team which can be flexibly scheduled around other commitments. Additionally there are 5-6 overnight trips scheduled each year in whichthe assistant coach would be expected to take part. Please contact Head Coach/Program Director Nick Crawford at ncrawfo2@gmail.com with any questions or to submit a resume.
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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
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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
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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
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Coaches looking for U.S. positions
Lars Hänel
Oberwiesenthal, Germany
Date of birth 27/11/1985
I have been studying sport science for two years, with an emphasis in winter sports (cross-country skiing, biathlon, alpine skiing). Professional cross-country skier in German national ski team for 5 years. Regular work as ski instructor for cross-country skiing and alpine skiing. Work as an assistant trainer at cross-country skiing center in Oberwiesenthal. "Trainer B"-Licence after finishing the bachelor study (09/2013) Good knowledge in waxing/ski preparation
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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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Support Tomorrow's Nordic Stars Today
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Get Bliz - Get Active
Transforms from templed glasses to strapped goggles. For Nordic skiing, Mountain Biking, Trail Running and any activity where you need to keep your glasses in place. Straps keep glasses in perfect position which eliminates fogging and the need to push your glasses back up your nose.
Focus on the trail,
not on your glasses
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BLIZ RX |
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BLIZ Dealers
Get Active
For more BLIZ USA info
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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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Salomon Nordic at Drammen |
 Cross Country Ski Vacations |
Ski Seefeld, Austria
February 26 - March 5, 2014
7 Nights, 8 Days of Skiing
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 Nordic Ski Colorado |
Ski West Yellowstone |
SkiErg |
Start Race Service Centers
Start's Race Service Retailers have just received this winter's fastest product. Visit a Start Race Service Center below
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