Benefits of Cross Training by Rob Whitney

I am trying to remember how often I roller skied each week during the months of June, July, August, and September this past summer.   Once a week in June, and twice a week in July, August, and September.   For me and many other ski racers throughout the ability spectrum, that amount of roller skiing is perfect!  Yes, imagine training for skiing and not having to strap on the boots and click into your roller skis and ski the same loop through the same neighborhood you have done so many times that you've memorized the exact location or every bump and frost heave in the pavement.  Boring.  Yeah, we've all been down that road.

Cross training is what keeps a lot of athletes enthusiastic.  Variety and productive diversions make us strong mentally and hungry to train, as well asguarantee our sanity.  Imagine going out every day and doing the same workouts over and over, on the same familiar trails or roads, and with the same group of friends. 

Why not be daring and adventuresome:  break out of your immediate circle of friends, meet new people, and mix with other sport disciplines and folks of other ages? Try going for the occasional paddle, bike, horse-ride, or anything else out of one's normal regimen.  I love working out with my training buddies, but I also thrive better when I occasionally get outside my immediate circle of familiarity and try new activities.  I remember going out roller skiing one morning with a professor I met on campus.  It was a great workout,made a new friend, and we broke down stereotypes.  

I also remember a teammate of mine when I was racing five years ago.  He was from Europe, and I will never forget what he told me about his country's national team moving to a new training location/camp every four weeks.  What a novel idea!  While I am sure most of us don't have the luxury to just pick up and move our training to another town, but most of us do have access to a car or a shared ride to get out of town on a weekend morning for that long run, hike, bike or paddle that we've been eyeing all summer and fall.  Strange how I seem to catch myself daydreaming midweek about a new trail out of town!  Hey, whatever it takes to keep the training fun, the mental psyche fresh, and the eagerness to train.   Do it!

One of the biggest benefits that I rely upon in my training, is the opportunity to train with friends who are better than I am at a certain activity.  Usually, it's a give and take, mutually advantageous, spontaneous situation.  For instance, I have a training buddy here in Bozeman, who is a much better track runner than I'll ever be, yet I am much more knowledgeable about weight training than he is.  He helps me improve my running technique and drags my less-than-ideal running form around the track, and I help him with crucial tips on his weight training workouts.   I thrive off of his talent and skill, and he benefits from what I can share.  It's a win-win situation.

For most of us, injuries always find a way to creep up unexpectedly at some point in ourtraining or competing.  Usually at the worst possible time!  Maybe it's that nagging shoulder injury from years ago, that residual pain in the knee joint, or that weakened lower back.  Quite often, we get overly ambitious in our training for the big race in the hometown, and we maybe should not have skied that extra loop, or completed that additional interval.  Overuse injuries are no fun.  Cross-training is key to avoiding a lot of these over-use scenarios.  It's hard to over-do it, when you're not repeating that same motion in theidentical activity everyday!   Even during winter, it's not imperative to ski every day.   Why not intersperse workouts with a circuit workout at the gym, a light jog on the multi-use trail, a swim at the local pool, or a casual evening without a workout!.  By cross training and breaking up the same ole workouts every day, the body and mind remain fresh, and the times you do get out skiing are even more rewarding and enjoyable.

Consider breaking up your workouts this fall and winter, and keep the cross-training going longer into the ski season.  You might surprise yourself, and have a lot more fun at the same time.

Rob

Jessie Diggins (22) is the rising star of the U.S. Ski Team. Last season, together with Kikkan Randall she powered to the historic gold medal at the FIS Nordic World Ski Championships. Cross-Country News talked to Diggins about the offseason, plans for the winter and how does it feel like to be the youngest on the team.

Q: This past season - along with your teammate Kikkan Randall - you became the first American's to ever win a World Championship gold medal when you two won the Team Sprint. At the time you were just 21 years old and teamed up with Randall who was the number one ranked sprinter in the World. Do you recall your emotions leading up to, during and after the competition?

Jessie Diggins: I remember being so, SO nervous days before the event! It was my first race at the 2013 World Championships, and I was the only one on the team who had yet to start a race, so I didn't know if the peaking plan had worked or not. I actually remember going to Kikkan's room and just saying "I think I'm going to die of nerves. Help!" But we focused on all the positives; all the races and tactics that had gone well for us in team sprints before, and focused on all the preparation we had done to be ready for this race.

Once the race started my nerves went away and it was all focus, on each moment; which skis to pick, how to warm up the best I could, how to approach each tag-off and attack each hill.

And after the race? It was a whirlwind! I think in my mind I had prepared for every possible race scenario...but forgot to prepare for what would happen if we won! It was one of the best feelings ever, being in the middle of that team hug in the finish pen, feeling like all that hard work paid off and that we actually DID IT!

Read the rest of interview at http://www.fiscrosscountry.com/jessie-diggins

Grand Marais Rollerski Marathon

Grand Marais is proud to offer its Third Annual Roller Ski Event! Come meet the beauty and challenges that the Grand Marais Roller Ski Race has to offer.  Set in the Pictured Rocks National Lakeshore, the race offers smooth and winding roads along recently paved H-58. Numerous hills give this race plenty of bite.  Two race distances are offered, 25K and 50K,  giving everyone a chance to compete.  Did we mention the fall colors?  Spectacular!   The third annual Grand Marais Roller Ski Race is set for September 29th, 2013.  Our start time will be 8:00 am.   Registration and race information available at www.grandmaraismichigan.com/calendar.php

Grand Marias Rollerski Marathon race review

Wed, Oct  3, 2012  - By Randy Bladel

The second Grand Marais Roller Ski Marathon took place September 30th. We started under a full moon 15 minutes before sunrise, at about 40 degrees with little or no wind. The start this year was from the Grand Sable Dunes Visitor Center, about 2.5 miles from town, which eliminated any rough pavement.

Nineteen roller skiers started together, and Jan Petter Lovald of Hopkins, Minnesota, quickly went off the front with new inline skate wheels. I tried to close the gap on the first uphill, but realized it was not possible, especially on the flats and downhills.

I skied with a chase group of seven for most of the race, with only a few brief accelerations from the front, until Milan Baic attacked on a long hill for good with about 12 K to go. Three skiers stayed with him for a while, with one falling off that group a few K from the end.

By the finish, the sun was strong and the temperature had risen in to the 60s, making for a very pleasant roller ski for all.

As anyone who has raced on roller skis knows, overall speed is greatly affected by the rolling resistance of the wheels. At least four participants used very fast-rolling inline skate wheels on their skis. Others were hampered by very slow wheels. Those who have skied with John Gravlin and Tracy Hardin know that they will be found near the front of any ski race on snow, and Andy Liebner was likely hampered by wheels nearly completely worn out.

Thanks to Grand Marais for running a great event, in a beautiful place. It's a great way to test the racing engine before the season, and get the competitive juices flowing. I strongly urge all skiers to put this event on your schedule for next year.

Register for the Birkie Now

Birkie Registration Hits 7,674 - Waves Will Start to Close Soon

Link to News: http://www.birkie.com/news_article/show/279668?referrer_id=104650

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.

More in at  http://www.fastperformancetraining.com/

Nordic Town USA

Plan your trip to Sun Valley/Ketchum, Idaho (Nordic Town USA) this winter, to take in over 200km of immaculate groomed trails along with fine dining, sunshine and many other accoutrements for the entire family. We are destine to have a record breaking snow fall and record long ski season.  Because August fires bring October skiing. 

 

A few of the reasons every Nordic enthusiast should visit Sun Valley/Ketchum/Hailey this winter  

Nordic Town USA

Sun Valley Nordic Festival Janurary 25 through February 2, 2014

Boulder Mountain Tour

Demo days

Galena Lodge

BCRD Trails, Harriman Trail Croy Creek Trails Ski The Rails

Sun Valley Nordic Center 

Sun Valley Ski Resort

Sun Valley Ski Education Foundation

Elephants Perch

Backwoods Mountain Sports

Sturtevants

Sturtos Hailey 

Community School/Sun Valley Ski Academy

Bliz America

Start America

SkiPost

More American Birkebeiner Champions make this their home town than any other.

....and many more reasons to visit Sun Valley that are too numerous to list.  

Plan your Nordic getaway in Sun Valley today at visitsunvalley.com/ because August fires will deliver a record breaking ski season.

You heard it here first,  see you on the Sun Valley Trails.

Andy at SkiPost

Alaska High School Coaching openings

Cross-Country Ski Coaches Needed for Palmer and Wasilla High Schools in the Mat-Su Valley, Alaska.

Head and Assistant Coaches are needed for the high schools this year. These are paid positions.
  Please contact: 
Palmer High: reese.everett@matsuk12.us, 907-746-8400
Wasilla High: amy.spargo@matsuk12.us, 907-352-8213 

BNS Sales Associate Position

Boulder, CO

Overview

Boulder Nordic Sport (BNS) currently has openings for sales associates at our Boulder location. We are looking for individuals who are excited to share their knowledge, experience and passion for Nordic skiing and/or alpine touring with our customers. BNS serves all skiers; from absolute beginners to recreational touring to elite racers-applicants should be willing and able to provide a positive experience to any customer seeking equipment, ski service or advice.

Qualifications

• Mastery of both skating and classical Nordic skiing - required

and/or

• Advanced backcountry/alpine touring experience - required
• Extensive knowledge of ski maintenance - required
• Ability to work in a fast-paced and occasionally stressful environment - required
• Basic computer skills - required
• Friendly, personable and comfortable working with people
• Ability to understand and articulate sporting-goods technology to customers
• Strong customer service skills
• Ability to work a flexible schedule, including nights and weekends - preferred
• Experience racing at the high school, collegiate or elite masters level - preferred
• Previous retail sales experience - preferred

Part- and full-time retail associate positions are available from approximately October 15-March 15.

Compensation: dependent on experience

Interested candidates should send a resume and cover letter to jobs@bouldernordic.com.

Application Deadline: September 30, 2013

    The Vail Nordic Center, located in beautiful, Vail, Co.  is looking for full and part-time help for this winter, 2013/14 season.  The ideal candidate will have retail experience and a  good knowledge of Nordic skiing.  Teaching experience in classic and skate skiing is a huge plus.  Please contact Mia at info@vailnordiccenter.com for all inquiries.  

Job Position:Nordic Skiing Head Coach, Amherst Regional High School, MA

Amherst Regional High School is looking for a new head coach for their Nordic Ski Program. The program was established 5 years ago and has grown into a respectable team which competes in the Berkshire League throughout Western Massachusetts. The program is comprised of approximately 30 dedicated skiers and their supportive parents, one paid assistant coach, and many volunteer assistant coaches. The head coach is responsible for:

•         Designing a training program that will develop both novice and experienced skiers while promoting positive life skills and sportsmanship.
•         Maintaining the positive relationship between athletes, parents, and assistant coaches.
•         Supervise skiers during travel, practice and meets.

To inquire about the position please contact Nat Woodruff, Current Nordic Head Coach, at 617-939-4317

woodruffn@arps.org To apply for the position please contact Rich Ferro, ARHS Athletic Director, at 413-362-1747 ferror@arps.org

Coach opening  

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