Training Modes

Dear SkiPost,

I just started skating skiing last winter and did one race. I am 42 and wish to improve. What else can/should I do besides run?

Signed Beginner,

Dear Beginner,

There are many things you can do. If you really want to improve you should find a local club to join its masters training group. Also check out the article below on the academy/resources CXC offers.

Here is an outline of Nordic Training Modes.

Skiing and Rollerskiing
Used for: Endurance, intensity, speed, recovery, racing. Strength - no poles skating, double-pole and single pole only sessions. 

Running and cycling
Used for: Endurance, intensity, recovery, racing. Bounding: Used for: intensity, speed, strength. 
How: Bounding can be done with or without poles. The motion should closely imitate classical skiing. To focus on strength and explosiveness do shorter intervals focusing on getting maximum distance with each bound. For intervals try to use the explosiveness, rythom and intensity that imitates ski racing. 

Ski walking 
Used for: intensity, endurance, strength. 
How: Skiwalking can be done with poles, but is generally done without them. It should closely imitate classical skiing. It can be incorportated into running endurance sessions on steep and/or long uphills and be used for intervals on uphills. Poles should be about 2 inches shorter than poles used for classical skiing on snow. 

Spenst (dynamic ski specific plyometric exercises) 
Used for: developing explosive power and strength. 
How: The focus is on getting maximum distance on each of 10 to 15 hops. Do sets of 10 to 15 hops and take full recovery (2-3 mins) between sets. Skating spenst can be done by hopping from side to side in one place, or jumping sideways up a steep hill. Classical spenst can be done by hopping on one leg at a time up a steep hill, or by bounding with both legs up a steep hill. Be imaginative, and warm up and down very, very well.

Justin Easter back in the day

Weights
Used for: developing overall maximum-strength and muscular balance. How: Use a wide variety of lifts that cover all major muscle groups. 

Circuit
Used for: developing overall strength-endurance and muscular balance. 
How: set up a circuit of exercises that alternate stomach, back, legs, arms. Spend half a minute to a minute and a half at each station and move from one station to the next without stopping. 

Training Plans and Clubs

Mlps/St Paul

Hi - I'm about 2 years into Skate Skiing and have been looking for some details on what the best weight and endurance training exercises are to help me prepare for a couple 54k races this summer. I'm afraid that due to a running injury, I can't run must more than 5 miles (but skiing is OK). I belong to an athletic club and spend about an hour, 4 times a week, doing cardio activities but now need to work on muscle training and endurance (and I'd prefer to be outside, obviously). Do you have any recommendations (or great websites with good info) specifically geared towards skate ski dry land training?

Thanks!!

BK,  Minneapolis, MN

Dear BK,

In Minneapolis MN you have many resources.

Three that we work closely with are 

Loppet Nordic Racing and Endurance United and CXC

Loppet and Endurance are MN/St Paul based and have good options for group workouts at various fitness levels. While CXC is Central Cross Country and has many resources to aid you. 

Below is more details from CXC.

Andy at SkiPost

BK,

CXC has developed the most comprehensive online training plan system specific to cross country skiing.  CXC Academy is an online, subscription based page developed by the professional coaching staff at CXC including our former head coach, now US Ski Team Development Coach, Brian Fish.  

CXC Academy Members have full access to a year round plan broken down into daily sessions as well as a huge library of videos explaining technique and specific drills.  Workouts include every element of ski training.  Strength, anaerobic threshold intervals, VO2 max intervals, general distance, specific strength etc.  

The training plans can be tailored to your specific ability level and are set at novice (250 hours/year), intermediate (400 hours/year), and advanced (550 hours/year) level as well as two additional plans written for Birkie (4 month plan) skiers and High School skiers.

One feature of CXC Academy that is often overlooked is the prioritization of workouts.  Each session is labeled with a level of importance.  If you are already committed to a group bike ride with your friends on Thursdays, no sweat.  The training plan makes it easy to cut out or substitute different workouts.

Try out our 5 day free trial!   http://www.cxcacademy.com/

For those looking for a more hands on coaching experience, we have the CXC Masters Team.  Meeting in Chicago, Milwaukee, Rice Lake, Madison, Duluth and Wausau monthly, masters team members have the opportunity to fine tune their technique with our coaching staff in person.  CXC Masters Team members are invited to gather for Masters Team Camps, held in Cable WI, as well as our yearly Thanksgiving Camp which is traditionally held in West Yellowstone.

For more details on the CXC Masters Team visit cxcskiing.org/pages/programs/masters

Oh, and as always, keep reading SkiPost! Tons of good information being passed on here!  

Thank you,

The first stop in Ski Marathon racing in the US is the long standing American Ski Marathon Series. This series has existed in one configuration or another for 36 years now. The ASMS  is administered by XCSKIWorld.com  .xcskiworld.com/asm-series .

American Ski Marathon Series

Noquemanon Ski Marathon - January 23-25, 2015

Point to point marathons, national focus is the classic event. 

Lake Placid Loppet - January 24, 2015 -- tentative date

Relive the 1980 and 1932 Olympics. 

Methow Valley Pursuit - January 23-25, 2015

2 days of racing in warm conditions. 

Craftsbury Marathon - January 31, 2015

Also serving as the 2015 AXCS National Masters weekend!!!

Classic and Maple Syrup, what could be better.

City Of Lakes Loppet - January 30-February 1, 2015

Urban Marathon with weekend full of options.

Alley Loop Nordic Marathon - February 7, 2015

Nordic costume party

Boulder Mountain Tour - February 7, 2015

Fast course, sunny days, big smiles 

Mora Vasaloppet - February 7, 2015

Blueberry soup next best event to racing in Sweden  

North American Vasa - February 14-15, 2015

A beautiful ride through the rolling hills of Michigan

Minnesota Finlandia - February 14, 2015

Old School Charm 

American Birkebeiner - February 21, 2015

Grand daddy - be prepared

Tour of Anchorage - March 8, 2015

Tour a US city where Nordic is King

Pepsi Challenge - March 7, 2015

Giants Fridge World Cup Course

Yellowstone Rendezvous - March 7, 2015

Where wildlife on the trails could mean Bison

Great Bear Chase - March 7, 2015

March Midwest Snow 

California Gold Rush - March 15, 2015

Tahoe in March, Enjoy the tan.

Each of these ASMS events has its own charm and I suggest you put them all on your must do 5 year calender.

Both positions are part-time and seasonal, but gives skiers support for very high altitude training (i.e. above 10,000'). 

To Apply: Send cover letter and resume to GMNC President via e-mail at

more info at www.gmnc.org 

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

American Birkebeiner Ski Foundation Appoints

Allan Serrano 

New Director of Race Operations 

The American Birkebeiner Ski Foundation (ABSF) has appointed Allan Serrano as its new Director of Race Operations. Serrano will replace Shellie Milford-who served in various capacities for 13 years and then Director of Race Operations for the past 15 years-announced her retirement earlier this year.

Serrano brings to the American Birkebeiner his experience in leadership and management needed to be a successful Race Director. "I have a sense of the pride and ownership embodied in the greater community surrounding the Birkie. The brand is successful due to the diligent work of staff and volunteers over the years. I see the critical mission of this position is working with the Chiefs and volunteers to uphold the tradition and values, as well as developing changes to keep the experience current for all of the constituent groups," Serrano said.

Previously, Serrano has served as an International Ski Federation (FIS) Technical Delegate which has created opportunities for him to work with race organizers and regional event staff. Serrano's technical, communication, and organizational skills have grown to the point where he has been involved at the highest international level as a technical delegate and homologation inspector, working with organizers in Asia, Europe, and North America." Serrano was appointed as the TD for the 2014 American Birkebeiner.

More Details Here

Steve Cook Named TUNA Head Coach

The Utah Nordic Alliance (TUNA) is very pleased to announce that Steve Cook has been hired as Head Coach to lead TUNA's Nordic skiing program. Steve has extensive experience in Nordic skiing as both a competitor and as a coach.

I have been a TUNA member since before I started racing on the World Cup circuit and have always felt that TUNA is a big part of why I love Nordic skiing. As I am given the reins of this solid program, it is a homecoming of sorts. I feel privileged to be able to coach for TUNA, not only to help every athlete succeed, but also to help skiers at all levels develop a lifelong passion for this sport and the Wasatch Front Nordic community."

 "TUNA is excited to have Steve Cook stepping into the leadership position with our long-running and successful Nordic skiing programs." said Tom Bonacci, TUNA president.  "Steve's experience in coaching junior skiers and his personal experience and success at the highest levels of international competition will be a tremendous asset to our programs."

 Steve will be directing TUNA's Winter and Summer training and racing programs for Comp and Junior Comp skiers as well as helping to guide TUNA's Recreational, Learn-to-Ski, and Masters (adult) programs.

Steve comes to TUNA after having served most recently as Head Coach for the Park City Nordic Development Program.  Steve's extensive individual competitive accomplishments include:

            2006 Torino Paralympics - 

                        Gold Medal 5km Skate;
                        Gold Medal 10km Classic;
                        Bronze Medal 20km Classic 

Steve plans to begin coaching with TUNA on Monday, August 4th, 2014.