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Strong like Bull
By Pete Vordenberg for SkiPost in 2001
The area where most racers can make grand strength gains is in specific strength. Specific strength is carried out on rollerskis and on skis. It is doing long distance efforts as well as shorter (interval like) repeats using the upper-body only.
Classical distance workouts of 30 mins to 2+ hours where one double-poles only or double-poles with a kick only are very important to developing upper-body strength (Every Thursday Olympic contender Barb Jones did a 20 mile double-pole only workout - ten miles all up hill with some very steep sections and then 10 miles back down.) Skate distance workouts where one uses only the V2 technique accomplishes a similar thing.
It is best to take on challenging terrain so that a variety of tempos, and techniques (within double-poling, V2, etc) can be used, even if that means struggling over the tops of a few hills here and there. Shorter, repetitious sessions are also very important, and for most skiers who are comfortable at a medium intensity, doing harder repetitions will absolutely help increase speed as well as strength. There are a number of on ski/rollerski exercises to practice in a specific strength session. The first is double-pole sprints of 15seconds to 2minutes. Use both flat terrain and gradual to very steep up-hills.
The second is single-pole drills where one uses the arms much as one would while classical striding, only using the trunk a bit more actively and not using the legs at all. As with double-poling, efforts can range from an all out 15seconds to a more race like 2-3minutes.
The third is simple double-pole with a kick for sprints and longer intervals as well as distance sessions.
Other exercises are Nerds (standing stalk-up right, locking the elbows at the side and using the triceps only - so called because they look nerdy). Stomach only (double-pole, but lock your arms next to your body and crunch down with your stomach - only really good on a very steep up-hill - and even nerdier looking than nerds). Back only (stay up-right, lock your arms out fairly straight and push the arms through, in a stiff double-pole motion, without compressing with the upper-body at all).
Personally I only do double-pole, single-pole, double-pole with a kick, some classical sprints and perhaps a few nerds - the other exercises are not to my liking, but some people do them.
In Sweden (I trained in Sweden for a year after high school) all we did for specific strength was double-pole sprints and distance double-pole sessions - 15 x 15second all out double-pole sprints and then an hour hard, fast double pole home - and that seemed to do the trick.
An example specific strength workout: warm up for 20 minutes classical rollerskiing. Pick a long gradual hill; do 5x 15seconds double-pole only, then 5x 15second single-pole, then 5x 15 double-pole w/kick - all of them with the throttle wide open. Follow that with 5x 1-2min of each exercise. Recovery between repetitions should allow you to go full out on the 15second sprints and faster than race pace on 1 to 2 minute repetitions on all repetitions.
This is only an example and as is the case with all training start with a manageable, but challenging quantity and build from there.
At Northern Michigan University, a school that turns out fast ski racers year after year, they do a program like the example above. In the early fall they start with about 4km total work and built to 9km total work by snowfall, and continue with specific strength into the winter until a week or two before the big races rolled around.
Pete Vordenberg 2001
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Alexander Loginov
"Training is like brushing my teeth, I do it every day"
Part of an interview with rising star Alexander Loginov, a four-time champion of the junior world championships, and already a winner on the World Cup. Do you feel pressure with the Olympics games being in Russia next winter?
I do not feel any additional pressure in my preparation for the upcoming Olympic season. I just need to do similar training like I have done before. Yes, it is important to set a goal and work towards it, but I am not going to go crazy about it. If I start thinking about winning Olympic Games 24 hours a day, it will only lead to disaster.
What does one need to do in order to prepare well for the winter season?
Train as much as possible and stay focused. At the same time you have to be yourself or normal in a regular life.
What is helping you to be normal?
My girlfriend, friends, parents, my coach - Ekaterina Haliulina. I can always talk to her about any subject, not just sports related. I do not like to stay in my room in the hotel or in my apartment at home. I would much rather go out for a walk in the local park or a short run. When we had a period off in April, I could not miss a day without training. My body was demanding this! Hike/run for 2,5 hours in Kislovodsk was a joy for me! After two hours through the workout I finally began to feel tired, but it was a very pleasant feeling! I already know that in August I will be very anxious about the winter season!
Are you always being such a "workaholic" or is your success of the last season adding even more motivation?
I have been competing since the age of 7. For seven years I participated in karate. Then switched to Nordic skiing and biathlon. I am used to training, even when we have a day off. I am looking for another training session. It is my lifestyle. For me to have a workout every day is, I guess, is like when normal people brush their teeth every morning.
Do you ever get tired?
Of course! Sometimes we do, for example, interval sessions, when we are sprinting 10 times by 800 meters uphill. Or last year, we were using hike/run training sessions for over 4,5 hours. We ran for 15 minutes and then recovered with 5 minutes of speed walking. By the end of these sessions we were covering over 43 km!
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Salomon - Designed for Freedom
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MOUNTAIN BIKE BIATHLON
& Biathlon Clinic
The West Yellowstone Ski Education Foundation (WYSEF) will host a Mountain Bike Biathlon on the Rendezvous Trails of West Yellowstone, Montana on June 22-23, 2013. This unique event combines mountain biking and target shooting and is open for all ages and abilities. On Saturday, racers will compete in a Sprint race, 9k for adults and 4.5k for youth, and two shooting bouts. The next day, racers will chase their competition in a Pursuit race, 12k for adults and 5k for youth. All athletes are welcome to participate and no shooting experience is required. Safety clinics, rifles, and ammunition will be provided for novice and youth participants. Prizes will be awarded to the top finishers. Pre-registration is required. Forms and more information can be found online at www.rendezvousskitrails.com/events
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41
st ANNUAL AMERICAN BIRKEBEINER
REGISTRATION OPENED MONDAY, JUNE 3
*Total participant cap is 10,300 and over 2000 have allready registered.
Register now for the 2014 Birkie, Kortelopet, and Prince Haakon
Events to be held on February 22, 2014.
birkie.com
JUST 4 DAYS LEFT to enter the annual Birkie T-Shirt Design Contest.
See your design on the official 2014 Birkie T-shirt AND win a pair of
Fischer skis, Free Birkie entry, and parking at the race start!
Deadline for entries is June 10.
www.birkie.com/page/show/197331-t-shirt-design-contest
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Birkie Trail Run
September 21
10 New Reasons to Take On the Birkie Trail Run & Trek
1: IF YOU ARE A DIE-HARD BIRKIE SKIER ... this is one more notch in your Birkie belt.
- Plenty of chances to ask yourself, "Which is harder, skiing this or running it?"
- That same 4,500 feet of elevation gain--backwards, from south to north this time
- The chance to run down B Hill and Boedecker Hill
- Plus, you get credit as a "Birkie Warrior" - see Reason #9, below.
2: IF YOU ARE A TRAIL RUNNER FIRST AND ALWAYS ... read more and reasons 2-10 here.
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NNF and CXC Academy Announce Partnership
The National Nordic Foundation, America's grassroots Nordic foundation, and CXC Academy, an online training subscription service are partnering up for the 2013/14 season. CXC Academy will be contributing 50% of new annual training subscription to the National Nordic Foundation for the coming season.
We at the NNF are so thankful for programs like the CXC Academy who are stepping forward to support the NNF in its quest to provide opportunities and support to our developing American Nordic skiers.
This is a great opportunity for skiers of all abilities to get back to training with a focus for the 2013/14 ski season and at the same time support America's developing Cross-Country and Nordic Combined skiers.
The National Nordic Foundation (NNF) is a grassroots, 501(c)3 organization that supports our developing American Cross-Country and Nordic Combined skiers. This past season through the support of our American Nordic community the NNF was able to support 69 athletes with European racing opportunities in addition to domestic training camps and competitions.
CXC Academy is a program of Central Cross Country Ski Association (CXC Skiing) and online subscription service that provides professional training plans and instructional videos for cross country skiers of all ages and skill levels. Whether you are a beginner skier looking to finish your first 5K, a Master skier training for a big ski event, or simply looking to improve your overall strength and fitness, we have a training program to meet your goals.
For more about these organizations go to:
www.nationalnordicfoundation.org
www.cxcacademy.com
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FAIRBANKS SKI CLUB JOB OPENINGS
The Nordic Ski Club of Fairbanks is looking to fill two paid positions: the Club Administrator and the Coordinator for Junior Nordics and Adult Lessons. Both positions are part-time and require significantly more time in fall and winter. Applicants may apply for both positions. Deadline to apply is June 24. For contact information and detailed descriptions of the positions see: http://www.nscfairbanks.org/
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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
Sondre Thune Lunde
DOB 22nd of November 1983
Skien, NORWAY
E-mail; thunelunde@gmail.com
My name is Sondre and I am working as a Head Nordic skiing coach at a Sports Academy in Norway. Toppidrettsgymnaset in Telemark
For the next season I look for a real adventure and I want to proffer my coaching skills abroad.
Objective
I thoroughly enjoy working with Nordic skiers who seek to get the most out of their talent. As a coach I believe that mutual respect for one another plays as important a role as the actual training, both on and off the field. Therefore, I strive for harmony and balance in all aspects of the athlete's lives. In order to achieve their sport's goals, discipline as well as good sportsmanship and positive life skills are of great importance. Every individual is a member of a team, and I always try to create a winning mentality in the group.
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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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BLIZ RX |
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BLIZ Dealers
KEEP FOCUSED
For more BLIZ USA info
bliz@endurance-enterprises.com
406-585-2660
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WoodRollerski
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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. |
Support Tomorrow's Nordic Stars Today
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 Cross Country Ski Vacations |
Ski Seefeld, Austria
February 26 - March 5, 2014
7 Nights, 8 Days of Skiing
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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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 Nordic Ski Colorado |
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