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Ask us, We Answer
Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at weanswer@skipost.com |
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Base Training = Summer Training
Dear SkiPost
2 weeks ago you suggested that everyone ad intervals to their weekly routine.Last week you said intervals, pace and OD.
What would a real summer program look like?
Confused.
Dear confused:
On May 22 I suggested ( in layman terms) that if you wanted to think about one thing that would likely give most people an improvement in their racing it would be the addition of intervals. Many/most people go medium hard every day. They push their effort and feel a sense of accomplishment at the end of their workout. But by going medium hard every day they never have the energy to go very hard. They get very good at going medium hard but can not increase their pace in a race. If they would learn to go easy on easy days and very hard on very hard days they would improve their race day preformance much easiler than by going medium hard every day.
On May 29 I suggested if you had 3 days a week to "train" and not just exercise one should plan Intervals, Pace and OD.
Below is more details on what to think about in your Summer base training. Base training is so called because it is the base upon which later phases of training are built.
Endurance:
Aerobic endurance is the number one component of cross-country ski racing, and it is the component of ski racing which takes the most time to develop. It is the primary aim of the base training period. Example: 2hour rollerski or run split between level 1 and 2 or a 3hourr bike on hilly terrain split between level 1 and 2. Please note: about 80% of all training is endurance training. The rest is strength, intervals and races, etc.
Strength:
General: Power and strength-endurance are built on max strength. General strength develops overall tendon and muscle strength necessary to support latter forms of training. General strength is the focus through the spring and summer. Example: after building up to weight training for 5-6 weeks, include some ski specific high weight and low rep work.
Specific: Specific strength becomes more a focus later in the summer and into the fall once a solid base of general strength has been established. Example: Endurance session using only double pole over gradual terrain.
Intensity:
Most intensity should be below the lactate threshold early in the summer. Anaerobic training such as speed is good, but hard aerobic and anaerobic intervals should be kept to a minimum early on. Example: 2x10 minutes at 5 bpm below LT with 2 minutes rest between intervals. Start with 1-2 sessions a week.
Technique and speed:
Speed training during the base period should not be done at a hard intensity (short bouts of speed with full recovery are recommended) and should be oriented toward using correct movements at race speeds - not at moving at an unrealistic pace. Example: Incorporate 10 20 second bursts of speed into your endurance training.
Andy at SkiPost
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Iceland & Greenland summer skiing?
Hi all-
I read Noah Hoffman's summer ski locations piece with great interest. I have skied in many of the areas (no tunnels) he listed. It caused me to reflect on my summer skiing in Iceland on the Ice Cap and in Greenland while on duty in the US Navy many years ago; I was able to bring my skis since I signed for the airplane and let any of the crew bring theirs if they wanted. It certainly wasn't groomed skiing or set classic tracks but then skating was very new and most "everyman" classic skiing was still being done on "skied in" tracks. Has anyone looked at those two spots for "forever snow" recently. Iceland is easier to get to but Greenland has some commercial air possibilities.
Cheers,
Kurt
If you have info on Iceland & Greenland skiing, or other "summer" destinations, please email SkiPost at weanswer@SkiPost.com
Hi Ski Post,
I participated in the Fossavatn Ski Marathon in Ísafjörður, Iceland on May 3rd. There was a lot of snow! It was my 8th time racing that marathon and I've had a great time in Iceland on every visit. Ísafjörður is in the West Fjords of Iceland and is easy to get to. I highly recommend both the marathon and that region of Iceland. I've attached a picture from this year's marathon.
Check in with Runar at Borea Adventures or Heimir at Westfjords for reliable information about summer skiing. Borea also runs trips to Greenland.
Happy skiing,
Linda
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Salomon's S-LAB Process
Salomon skis are made according to the famous Salomon S-Lab process: developed, tested and validated by and for athletes. In late May and now June the crew has been hard at work testing in Sognefjell and Torsby. In Sognefjell we get real snow and in Torsby we get the same snow every day. Endless ski prototypes with different materials, laminates placement, cores, molds, press parameters, everything has been studied. We make repetitive blind tests with statistical analysis to study and learn. We test with World Cup athletes, as well as Loppet and Jr. Racers. It is work. But it is good work and we hope you like the results. Follow SalomonNordic on Facebook to see and ask more.
Patrice, Romain & he who shall not be named
Patrice & Romain-global service/test at Sognefjell
Jimmy Johnsson in Torsby Test
Daniel Tynell in Torsby Test
Post Test BBQ
Jimmy Johnsson-Team COOP, Ake Nilsson-Swedish race/test service, Patrice Frison Roche-Global race/test service
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Why Start & Bliz?
Ok SkiPost we see you are directly linked to Start and Bliz? But why should we go with Start and Bliz? What makes them different than any other brand?
We promote Start because we feel you get more from Start than any other wax or pole brand. It is a family owned company that makes it's own wax at it's own factory in Lahti, Finland. They live wax and have created the most complete line available and can tell you first hand why each wax exists and when/how to use them. For these reasons we promote Start unabashedly.
We distribute Bliz for much the same reasons. Bliz is a family owned company from Gothenburg, Sweden. W hen we we were working the 2010 Olympics we noticed that Bliz were the choice of so many Nordic stars. We then discovered how affordable they were, while offering great clarity, customization and unsurpassed comfort. All these reasons made promoting Bliz a no brander.
Andy at Bliz, Start, SkiPost
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Wax Nerds Wanted
Why Start? Because Start delivers the most complete wax system available. More kickers, more gliders, more fluor... Get More with Start.
Apply to be a Start Waxing Ambassador & Hometown Hero.
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Mt. Borah expands and re-brands
18 years in the books and it's time to expand. Mt. Borah, now re-branded as Borah Teamwear, has just sunk a shovel in its own backyard for a factory and office expansion.
Nestled amongst the quiet hills of Coon Valley, Wisconsin, Borah will double its production and office space directly from its current facility, a sign of continual growth since the company's first expansion back in 2004.
Highlights of the new facility will include over 13,000 square feet of total production space, and a new office space complete with hand-made Amish furniture from local residents, a coffee bar, and an exercise facility that will make you think you can ride in the next Tour de France.
The growth for expansion has been a component of Borah's multiple custom sports segments; include cycling, running, triathlon, Nordic skiing, alpine skiing, and corporate apparel, plus a newly added retail line. All of this and a commitment to designing and manufacturing 100% of its product at the Coon Valley Headquarters will allow many great years to come.
Visit mtborah.com to learn and see more.
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It's time to sign up for an amazing four days of fun at the 42
nd annual American Birkebeiner on February 21, 2015! Registration for the American Birkebeiner, Kortelopet, Prince Haakon, and all Birkie Week events opens June 2, 2014, at 8:00 a.m. CST. Again this year, registration is completely online at www.birkie.com.
New for 2015! There are a few changes and additions this year, including the brand new Birkie website, a new event insurance option, and a chance to win a Birkie Week VIP package when you Like the Birkie Facebook page. REGISTRATION OPENS JUNE 2
at 8:00 a.m. CST CLICK HERE TO REGISTER
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Steamboat Ski Touring Center
Season Passes/Valley Passes/Masters Program
ON SALE NOW!
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Illinois Roller Ski Race Series
Illinois Roller Ski Race Series consists of four 10k races where the top 30 racers in each race earn points towards the season champion awards.
1st, 2nd and 3rd place awards for the top finishing male, female and junior are hand out at a barbecue that follows each race, which provides everyone a chance to share stories and eat some great food.
100% of the net proceeds from the races are donated to support local cross country skiing, which include but not limited to the Friends of Moraine Hills, Wisconsin Biathlon and the Wisconsin DNR.
2014 Race Dates
Sat. August 2nd (Family Day)
Sun. September 7th
Sun. October 5th
Sun. November 2nd
Additional information is available at:
or
Illinois Roller Ski Series Facebook Group Page
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Mobile Wax Room-Workshop For Sale
1987 Barth 24' Mobile Office
The ultimate Mobile Shop/wax room/work/office.
Barth Mobile offices are seldom available.
All Aluminum Construction, over $100,000 when new.
Engine, chevy 454, runs great, recently serviced. 10+miles/ gallon.
Double wide, aluminum machine grade tool boxes.
Love it just too small for our needs. Very low mileage for its age. We are looking for a good home so that we can be sure that this vintage vehicle will receive the care and appreciation that it deserves. Asking $12,000
email dhenryrep@gmail.com
More details here gearwest.com/barthphotos
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The Utah Nordic Alliance (TUNA) Seeking Head Coach
The Utah Nordic Alliance (TUNA) is seeking a full-time year-round Coach/Director to lead the competition and recreational ski programs. The Coach/Director will be a primary coach for the Comp and Jr Comp teams and will be responsible for oversight and development of an integrated recreational and competition program to develop skiers following the mission of the TUNA Junior Program. Please refer to the attached position description for details. Interested applicants should review the position description for details and send applications and inquiries to coachjob@utahnordic.com.
Duties will include:
- Preparing and supervising team and individual training plans for Comp Team athletes.
- Administrative duties in connection with the operation of the Comp and Junior Comp teams.
- Providing coaching and waxing support for local ski races, travel with the Comp Team for out-of-town trips, provide coaching and wax support for IMD Junior National Championship Qualifier events, and organize and lead a number of out of town training camps. The Coach will also provide support for select regional and National events.
- Planning, organization, and coach recruitment for TUNA's Recreation and Development programs.
- Assisting the TUNA Board in team development functions and fund raising.
- Maintaining on-going communication with Comp and Jr. Comp Team athletes and their parents.
This is a year-round position that, in addition to Winter skiing activities and competitions, also includes Summer and Fall dryland training and training camp responsibilities. Interested candidates are encouraged to send a cover letter, resumé, and list of three references to coachjob@utahnordic.com.
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Teton Valley Ski Education Foundation
Junior Nordic Head Coach
Teton Valley Ski Education Foundation (TVSEF) based out of Driggs, Idaho, wishes to retain a head coach who will have primary responsibility of coaching our middle school and high school aged team members. The head coach will also have the responsibility of the day to day planning, administration, and oversight of all our Junior Nordic Programs. The job will be salaried and seasonal from approximately October - March. Contact Dan Streubel at dan@streubelphysicaltherapy.com for further information and to obtain a detailed job description of our head coach position. www.tvsef.org
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Leavenworth Winter Sports Club
Head Coach/ Program Director for Nordic Team
Leavenworth, WA
The Leavenworth Winter Sports Club is seeking a Head Coach/Program Director to work with its Nordic Program, serving kindergarten through high school age skiers and competitive racers. This is an exciting opportunity to join an established Club with very successful programs and develop a comprehensive Nordic Program for all ages.
This is a seasonal salaried position (December through March) that requires availability for weekly practice and perform other aspects of running the team including travel to scheduled races and camps. The position is seasonal part-time (June -November) as off-season training programs are developed.
Qualifications:
1. Energetic and highly self-motivated
2. Collegiate or national level racing and/or coaching experience
3. Planning, budgeting and organizing skills
4. Team leadership
5. Strong written and verbal communication skills
Duties include:
1. Guide and develop the overall LWSC Nordic Program structure and vision
2. Athlete education and coaching, with an emphasis on fitness, technique and skill development
3. Supervise and conduct safe, fun and developmentally appropriate practices and activities for each age group.
3. Plan, develop, and implement training plans and practice sessions for high school age skiers
4. Identify strengths and weaknesses of athletes
5. Nurture and develop athletes' potential skills and abilities
6. Analyze and evaluate athlete's performances and modify training programs
7. Maintain scheduling with different age group practices
8. Work with and manage assistant coaches and parent volunteers conducting practices, waxing, events, races, and carpooling.
9. Communicate with athletes and families by email, website, and social media about schedules and upcoming events (LWSC staff will assist in these duties when applicable).
10. Attend races with the team. Coordinate waxing (both classic and skate) and wax testing while at races.
11. Assist in fundraisers and functions over the course of the year.
Please send resumes and references to:
Mark Milliette, General Manager mmilliette@skileavenworth.com |
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Summit Nordic Ski Club
head coach
SNSC is an established Nordic ski club located in the heart of the Rocky Mountains, home to four outstanding Nordic ski centers, as well as Breckenridge, Keystone, Arapahoe Basin and Copper Mountain alpine ski resorts . Located just 75 miles west of Denver, this outdoor oriented community offers excellent training facilities including 40 miles of detached paved bike paths and an extensive trail
network.
"The primary mission of the Summit Nordic Ski Club is to provide the youth of Summit County with a well-balanced ski racing program including fitness, self-esteem, and character building through training
and competition within a nurturing environment. '
Responsibilities Include:
Coaching junior skiers from our Prep, Devo and Comp programs including those who are aspiring to compete at Jr Nationals and the Scando Cup.
Head Coach will be travelling with athletes to appropriate racing opportunities and camps. Develop a regular schedule of practice and training for our athletes.
Qualifications Include:
Ability and desire to work with all age groups and abilities
Strong communication and organizational skills
Previous coaching experience preferred
This year around position involves coaching and mentoring U12 thru U20 aged athletes and to help foster and grow Nordic Racing in our community.
Reply with a cover letter and resume to:
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Nordic Center Director
at Snow Mountain Ranch/YMCA of the Rockies,
Granby CO
Position Summary:
Responsible for managing and directing all operational aspects of the Nordic Center, including year-round trail development and maintenance, and coordinating year-round special events. Manages specialty retail outlets on property.
To see an overview of the position, including requirements, compensation, and the application process, please view:
http://snowmountainranch.org/work/year-round-employment/
ABOUT THE SNOW MOUNTAIN RANCH NORDIC CENTER
More than 20,000 skiers per year visit our property covering 5,200 acres of mountain meadows at an altitude of 9,000 feet. Snow Mountain Ranch's Nordic Center has more than 100 kilometers of groomed trails accommodating everyone from the first-time classic cross-country skier or snowshoer to the elite racer/skate skier. We are proud to host members of the U.S. Paralympics Nordic team for their training, regional races, the Colorado Biathlon, and other world class events. Beyond cross country skiing, families and groups can enjoy ice skating, sledding & tubing, snowshoeing and sleigh rides. Canine companions are welcome to join skiers on some of the trails, for a full-family workout.
Applications due by May 30, 2014.
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Momentum Northwest
Head Coach/Director wanted
Newly formed Momentum Northwest is seeking a full time Head Nordic Coach/Director to help develop and build a top tier junior racing program for the greater Seattle area. Seattle, a city of 2 million people, enjoys a vibrant Nordic community with over 50k of trails within close proximity. The ideal candidate should have significant racing and coaching experience at the divisional and national level. The position involves coaching and mentoring Middle School and High School aged athletes and to help foster and grow Nordic Racing for the Seattle metropolitan area. The Head Coach will provide year round coaching and skier development. In addition, the Head Coach will help drive ongoing fundraising efforts. This program will allow the ideal candidate an opportunity to help shape the program and its trajectory.
Those interested should contact Coert Voorhees at Coert@ExtraBlue.net
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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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