Volume 15 Issue 14: Aug 1, 2013
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Pre-Competition (FALL)

Training becomes quite specific to the motions and intensity of ski racing. Aerobic endurance is still the primary focus, but the means to develop it have become more specific and more intense. 


Training volume levels off or even decreases slightly to allow for the increase in intensity. Most of the training volume is aerobic endurance training - low intensity training of medium to long duration. Example: Rollerski or run almost exclusively in level 1.



General: General strength takes a back seat to specific strength. Max strength is the general strength focus in this period (for only 4 weeks). Strength endurance is the primary concern of a skier, but power and max strength cannot be neglected.

Example: circuit using body weight exercises and more ski specific motions. Include some fairly ski specific max-strength exercises as well.   


Rollerski specific strength sessions are the primary forms of strength training and should be predominantly endurance based. Skiers should also incorporate plyometric, explosive jumping exercises into their strength routine during the pre-competition phase.




During the Pre-comp phase, duration and intensity of "intensity" training should reach levels similar to competition. High intensity (Vo2, above threshold) intervals are used. This type of training must be built up to, to be effective. Example: (LT) 2min, 3min, 5min with equal recovery, times 3 at LT. At the end of each interval you should feel like you could have kept going. At the end of the workout, you should feel like you could have done more. (VO2) 5x5min with half recovery at 95% of max. (target heart-rate will not be meet until the second interval). Each interval should take you the same distance.  Example: 10x 200meters single pole, 10x200meters double pole. Distance double pole session over all terrain. 

Technique and Speed: 

All training is technique oriented. Speed training is a great way to train the anaerobic system, but also to learn to ski relaxed and with smooth technique at a challenging pace. Example: 10to20x20seconds incorporated into an endurance session


Remaking the Body - Dealing with Fatigue
By Duncan Callahan

As far as running goes, this summer has been the worst. I have not been 'in training' since Wednesday, June 5th, and I've scarcely been able to muster a decent hour of running since that same day. Here is my account of what went wrong and what I'm going to do to fix it.
"The ego satisfaction of going all-out, all of the time, will only last until you can't do it anymore."
Read the complete article here

Train Like and With a Birkie Champion Tad Elliott (on a Mtn Bike)!
September 6-8, 2013 


Seeley, Wisconsin; Lenroot Lodge

Two and a half full days of great training and learning.  This will be the perfect weekend as it is just before the Chequamegon 40 Fat Tire race and right when a lot of citizen athletes are thinking about starting their Fall dry land training for Nordic.  Get last minute race tip s for the Fat Tire and great dry land drills for your Fall Nordic season.




Tad Elliott Thrill


This camp is designed for the Citizen/Master athlete that wishes to improve and progress their skiing while fitting the demands of family, work, and lifestyle into their schedule.  Sessions will be held on technique, strength, and ski skills along with discussions on equipment, stretching, and the body and the effects of aging.  There will also be a session to mountain bike with Tad and pick up last minute strategies on course and racing, optimizing your bike equipment, and riding skill development. You do not have to roller ski to attend this camp.  We will show you what it takes to progress to your goals for skiing or biking no matter what your abilities are as an athlete.  So, whether you are an elite athlete or an aspiring athlete looking to participate in your first major event, this camp will train, motivate, and inspire you to your best!  Don't pass on a great opportunity to train with a Birkie Champion!!


Bill Pierce, CXC Elite Team Coach

Tad Elliott, 2012 Birkie Champion, and past member of the USST.

David Chamberlain, Boulder Nordic Sport Race Service Director, past member of  3 US Teams for World Championships


Bliz Product Test
Tom Caughlan  I Run Far

Bliz Sunglasses Review 

July 25, 2013 by Tom Caughlan 

 Complete review here

excerpts below

Bliz Eyewear

Swedish Optics company Bliz Eyewear is a major player in Europe, creating sunglasses for some of the best nordic skiers in the world. In creating sunglasses for skiers, Bliz thought outside the box a bit in inventing some technologies and features that are new to the running-sunglasses market. They brought these features and applied them to a more running and cycling specific frame and the results were quite surprising.

I had the pleasure of thoroughly reviewing two of Bliz Eyewear's running specific models and I put these babies through the ringer. They were pelted with graupel and sleet as well as hot, exposed runs during which sweat poured down my face.


Overall Impressions

As the performance-eyewear market gets more competitive, and cheaper options become available, I expect that more runners will be asking themselves what they are getting for $150-$200. Is it a warranty? Is it optics? Is it domestic construction? But, what most impressed me about this Swedish company is that all of Bliz Eyewear is constructed in 100% recycled material and packaged using the same standards. Besides, the performance of these sunglasses is hands down on par with anything I've worn and costs a fraction of the price. I've enjoyed racing ultras twice in Bliz Eyewear and the best review I can give any product is when I choose to wear it on race day


Complete review at

Events & Destinations

Vote for Official T-Shirt Design of Birkie 2014


YOU PICK THE WINNER! The annual T-SHIRT DESIGN CONTEST online voting starts Monday, July 15, at 12:00 noon CST! Vote online at for your favorite. The winner will be the Official 2014 Birkie T-Shirt you will be able to get online and at the Birkie Expo. Proceeds support youth ski programs.

 Link to Voting Page:

Birkie Trail Run
September 21
10 New Reasons to Take On the Birkie Trail Run & Trek more Here.
Team Strongheart Golf Tourney Fundraiser

When:  Sunday, September 29th - shotgun start at 1:00 pm 
Where:  Shamrock Golf Course at 19625 Larking Road Corcoran, MN 55340  (763-478-9977)
Why:  A supporting event for Team Strong Heart, Camp Odayin and Matt Liebsch 
Nordic Job Openings

Nordic Job Opening? email to post

VBT Job Openings


VBT Bicycling and Walking Vacations is hiring seasonal Ski Trip Leaders to lead groups in Yellowstone National Park. As a growing leader in the active travel industry for over 41 years, VBT is expanding its tour offerings to include some of America's most majestic places.

Find out more about the tour:
For more info on the hiring process:

The application deadline is August 7th. Please email me at to receive an application packet or to ask any questions. If you or anyone you know might be interested, feel free to forward their contact info to me.


We look forward to meeting excellent candidates to join the VBT Team!

Leader Responsibilities 
§ A leader's primary role is to ensure the guests experience the best vacation of their lives!  § Service, service, service! Put customer needs ahead of their own at all times  § Use people skills and social leadership to bring guests of diverse backgrounds together  § Offer group presentations on various topics (safety, skiing skills, daily routes, flora and fauna, sights. . .)  § Demonstrate safe and efficient ski techniques  § Deliver guest luggage to their rooms  § Ski daily with guests and coordinate bus support  § Prepare picnics and translate special events such as wine tastings, sightseeing tours, etc  § Perform administrative tasks such as record keeping and tour budget accounting  § Represent VBT well and maintain professional, balanced relationships with tour guests, our hotels, and citizens of local communities through which tours travel, as well as with VBT coworkers and staff

Leader Qualifications 
§ A love of people! Desire to share education, discovery and fun  § Valid driver's license and clean driving record  § Current Basic Red Cross First Aid & Cardiopulmonary Resuscitation (CPR) training  § Physical abilities -- carrying a 30 pound backpack and ski up to 30 km / 18 miles (4-5 hours) per day in all types of weather for many days in a row, carry heavy luggage  § Able to pace oneself, physically and mentally, through very long days, full weeks, consecutive tours and an entire season  § Excellent communication and leadership skills  § Strong teamwork skills; energy, enthusiasm, positive attitude, creativity, and attention to detail.  § Knowledgeable about Yellowstone National Park and its many features  § Available for the full operating season -- January to March 2014  § Basic computer skills for Microsoft Excel, Word, Adobe Acrobat Reader and e-mail access with capability to download and send attachments.  § A personal cell phone to use while on tour

For more info, please check out or email me directly.


All the best!


Cedric Baele


Looking for Assistant Coach for Jr Program


 Info at the link below:


 Bogus Basin Nordic Team

Coach opening  


The Bogus Basin Nordic Team (BBNT) in Boise, ID  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 with any questions or to submit a resume. 

XC/Nordic coach at Clarkson University 



The position offers free tuition, healthcare and stipend.  Perfect for someone looking to work on a graduate degree.  The NCAA link is below.

Questions? Email head coach Jim Allott at ,

Many thanks,

Jim Allott Head Coach


International Coaches looking for U.S. positions
Sondre Thune Lunde

DOB 22nd of November 1983



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. 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. 
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

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 and visit


Enjoy Winter,

Andrew Gerlach
Director/Editor- SkiPost


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In This Issue
Fall Training
Remaking the Body
Tad Elliott Birkie Camp
Bliz Test
Events and Destinations
Nordic Job Openings
Coaches looking for US position
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