SkiPost
Volume 16 Issue 35: Dec 26, 2014
Liesl Santa SkiPost
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Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at weanswer@skipost.com 
Merry Christmas
1st wax bus re-purposed

Our friend Mark, at Nordic Ultra Tune in Winthrop WA, shared with us this image of our old Factory Team wax bus which is is now a gear shack up at Loup Loup Pass in WA. The bus was the precursor to the mobile wax stations now used on the World Cup. First person to correctly identify the three skiers on the side and two up front gets a prize. email answer to WeAnswer@SkiPost.com 


Training Through a Race

How does one train through a race as opposed to peak at a race?

DM

Dear DM, 

 

Proper base and pre-competition training leads to a high level of fitness, which leads to consistent races all year long. A properly trained skier should be able to aim at a certain block or a few blocks of races throughout the season to "Peak at" and still compete consistently at a high level throughout the season through your "training races".

 

Blocks of Training Races

 

Endurance: Training volume must rise after a block of key races where the volume will have been lowered. Example: 1.5hour session level mostly in level 1.

 

Interval: Races and interval sessions must be balanced, but intervals cannot be neglected especially early in the race season. Be careful with intervals between race weekends, especially at altitude, as it can be hard to recover. Example: (LT) 3x7 minutes at 5 bpm over LT with 3 minutes rest. 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) 3min, 4min, 5min times 2 with equal recovery. Each interval should take you the same distance.

 

Speed: If not done systematically, must be incorporated into distance or interval work.

 

Specific Strength: For strength to continue to progress, specific strength must be conducted on snow as it was done on rollerskis early in the competition period.

 

General Strength: Circuit strength that aims to maintain max strength and power as well as a general muscular balance is important. Rollerboard can be used here and with all circuit strength. Example: Circuit using a wide variety of body weight exercises as well as more dynamic exercises to maintain power.

 

Race: Results are secondary to continued technical and fitness improvements. Example of an early race season week

 

Here you will see a training plan with races added as part of a long term peaking plan. These races are necessary to get you faster later in the season but not your ultimate goal. You need to training through these races.

 

Mon

Tue

Wed

Thur

Fri

Sat

Sun

General Strength

Off

Vo2 Intervals

recovery

Short L1 Endurance + Speed

Race

Long L1 Endurance

 

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Off

Specific

strength

Vo2 Intervals

recovery

Short L1

 Endurance + Speed

Race

Race


Blocks of Key Races

 

Endurance: Training volume drops. Training frequency (number of training outings) can remain unchanged to avoid feeling stale. Example: (frequency) lower the duration of endurance training but keep the number of sessions the same. (duration) lower the number of sessions but keep the duration the same.

 

Intensity: Sharpening intervals. Fitness has been gained; intervals now are for feeling sharp and fresh, not improving fitness level. Example: (peaking intervals) 3x3 minutes just below LT w/ equal recovery, followed by 3x2 minute above LT w/ equal recovery, followed by 4x30seconds all out with full recovery.

 

Speed: Same idea as with intervals.

 

Strength: Minimal maintenance strength if any at all.

 

Race: Achieving your racing goals is the focus. Please note: It can be good to bump up to a high(er) volume of training between important races so long as the intensity is kept very low. Sometimes using alternative methods of training, running, cycling, etc is a good way to do this. This helps keep the skier fresh, keep the muscles "clean" and "clear." You have to know yourself to monitor this.


Key Races 


 
Here you will see a possible training plan to do great at one a "Goal" races 2 weeks out.

 

Mon

Tue

Wed

Thu

Fri

Sat

Sun

General Strength

Off

PeakingIntervals

recovery

Short L1 Endurance

Race

Long L1 Endurance

 

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Off

Peaking
Intervals

recovery

Off

Short L1 Endurance + Speed

*Goal* Race

Recovery


Training Notes from Trond Nystad

 

"Planning Training is like a budget. It is alive and changes with the world, even so, you need the plan, so that you no when and how to change and modify your training. Keeping track of what you do and how you respond is simple accounting. You can check on it later and learn from what you have done.

 

Skiers should make yearly, monthly and weekly plans and then daily plans. Prior to the year you make your yearly plan. Prior to each month you plan that month; before each week you make a plan; and same with each day.

 

It is not an obsessive process. The most fascinating thing about top athletes is their focus. They are at all times aware of what it takes to achieve and reach the goals they have set for themselves. Every time they train it is to achieve something. Every workout has a purpose. An easy training session is only successful if the tempo/lactate/heart-rate was kept down. A level 3 interval session is only successful if the heart-rate is kept within the pre determined levels. A hard workout is only successful if it was done at the right level. The athlete always has a certain type of training in mind and does everything to achieve the objectives of the day. Too fast, too long, too short or too long a session means that he/she did not achieve the objective of the day.

 

It might sound like the athletes are up tight. This is not the case at all. They just know what it takes to become good and what their bodies need and can take. They do not train two sessions every day, they do not train when they are sick, they are not obsessed with training, they have lives outside of training, they take days off, they work or go to school and best of all; they have a healthy perspective on sports." -

 

Trond Nystad - Factory Team alumni, present head coach of Team Norway

Nordic Specific Apparel?

 

Are there any real benefits from a tight fitting race suit as opposed to me wearing my usual bike tights and jacket in a marathon race?

 

BC

 

Yes Nordic specific apparel will make Nordic skiing more enjoyable. It is hard to believe until one uses the apparel, but it does work very well and makes a difference. In Nordic we put our bodies into different angles and positions than cycling, or even running, and Nordic specific apparel allows us to be in these positions easier. Nordic specific compression apparel takes this to another level not only allowing your body to move in the directions it needs too, but it does so while supporting your muscles in those positions.

 

Here is what Salomon apparel product engineers say "The S-Lab EXO Jersey provides support for the back muscles and shoulder areas, improving your posture for better breathing. It also compresses muscles in the triceps area and aligning the scapulas to maximize efficiency and reduce fatigue. S-Lab EXO Tights provide light support for the quads and lower back muscles, while helping maintain alignment for the knee cap, so your effort goes directly into your stride, and less into maintaining stability. Less effort and more comfort is what the EXO is all about."  The image below explains it better than the text.


 

 

Andy at SkiPost

World Cup Action

Last weekend's World Cup action from Davos

Davos Dec 20
Davos Dec 20
Davos Men 15km Sat Dec 20
Davos Men 15km Sat Dec 20
Davos2 Women
Davos Women 10Km Dec 20


 

Where can we watch the World Cup action from US computers?

 
Cross Country events streamed live at http://sportlemon.org/ 

IBU World Cup Biathlon   www.eurovisionsports.tv/ibu/  

SkiPost will host archive links to taped events. See Top Right Column

 


 


 

Andy at SkiPost

Ski #'s

 

Hello I notice at x/c races that the skiers have numbers written on the top sheet tip / shovel of their skis. Like 185 on one 187 on the other. What do those numbers mean?

Thanks

 

On most occasions be the last 3 digits of skis serial # and it is there so they and any wax gear techs can keep a log of which pair working in what condition and what skis is waxed with what and what grind is on each pair....

 

Andy at SkiPost

Applying Oslo

 

How do you suggest Start Oslo Racing kicker be applied.

E H

 

Oslo Racing kicker is 1 part klister and 2 parts hardwax. It is used in icy conditions. Warm it if you can, and then touch and twist in kick zone. If on trail, cork wax underlayer first to warm underlayer up and then touch and twist and then cork it in. 


 

Andy at SkiPost

Minimizing joint problems for young and old 

 

With all the talk about injuries one of our SkiPost fans, David Fyhrie, wished to share hos thoughts on body care. His article is below.

 

XC skiers are a funny group.  We sometimes equate fitness with health. We are fit, push ourselves harder that most athletes and typically can be athletic longer in life than other athletes.  But overuse problems still arrive sooner or later if good health disciplines are not followed.

 

Ian Harvey wrote a great article about muscle balance being more important than race performance regarding older skiers.  I say it's true for everyone; especially children!  Good health is more important than fitness. Think about that statement for a while and I know you will agree.  Therefore we have to constantly ask ourselves what are the measures of good health? One element is balanced muscle strength.  Otherwise you will put strain on a joint and wear it out too soon.  It's like having suspension parts on a race car which are designed to enable the car to go straight real fast but when you go around corners the suspension isn't designed to handle the force.  The result is that the tires wear out quickly because the suspension parts are not there to balance the forces.

 

Once I took my daughter and her friend for a ride in my Mustang Cobra.   We came to a cul-de-sac in a quiet neighborhood; before me was a huge asphalt surface, yummy!  I started driving around backwards in a big circle rather quickly; we had a blast.  Later that day I noticed my nice big sticky tires were worn out on the outside edge, right down to the white treads.  The rest of the tire was in great shape.  That was an expensive thrill ride.  Those white treads represent worn ligaments on one side of a joint with unbalanced muscles around it, i.e. shoulder joint pain, knee pain, elbow pain, you name it.

 

How do you balance your muscles?  I found a great program on WYCC broadcast tv (read that 'free tv' for you cable folks) called ClassicalStretch.com .  Miranda Esmond White is the instructor and she is a former ballerina who has learned how to balance the 600 muscles in the body in order to be fit in a healthy way.  I love her 20 minute easy daily  workout!  My posture has improved and I have greater mobility and balance.  As a 60 year old XC racer (who went through the fantastic CXC XC Coaches US Ski Team certification process) I am excited about the prospect of healthy joints enabling me to continue to enjoy the thrills of racing. 

 

Many people around us XC skiers look to us for good advice on fitness and healthy living.  I hope that every XC skier one out there puts their sport in perspective and helps children, adolescents and adults see the importance of a balancing your muscles for your entire body and not just training certain muscles for being a faster skier.


 

David Fyhrie

Train Perform Recover with Vector450

 

Slowing Skis?

Over the past season, my classic skis have started to get slower and slower, even when I've moved the kick zone back more and more. I'm around 145 now and I'm trying to decide if I should simply retest the kick zones on the skis and get a new grind or if I should purchase a new cold ski all together. Any advice?

Dragging

You first need to determine if it is the base (ie glide) or the kick zone dragging.

If they are slow in a pure glide test with no kick wax in kick zone and only glide wax on tip and tails (against other identically waxed/flexed skis) than your bases ale likely sealed. Then you will need a new grind to expose fresh base. 


 

If the skis glide well vs other pairs before kick wax is applied but get slow no matter what kick wax then you need to re-tune your kick zone. If you have grown and put on weight than you need top adjust your kick zone or perhaps even get new skis. 

 

Realize that in classic waxing it is not only the length pf the pocket that matters but also the height of the pocket. After you get your pocket length measured also find the peak of the pocket. You will want to feather you kick wax layers to be thickest at the peak of the camber and thinnest at the front and rear of the kick zone. Other wise your front of the kick zone will drag when when you are in glide phase. Wax with 1 layer of kick wax entire length of kick zone and then 2nd layer 3 cm shorter and on and on.  If that does not work you may need new skis for your new weight. These skis may still work in powder for your but not hard track. 

 

Andy at SkiPost

 

Check out the all new Start Waxing Guide.

   

 

Start Race Day Wax Recs here

 
Select Events & Destinations

Birkie Elite Athlete Update

 

This past weekend saw the start of the FIS Marathon Cup for the 2014-2015 season in Livingo, Italy. Birkie Ambassador Holly Brooks (USA) started the season off right with a podium finish. She finished 2nd to World Cup stand out and Olympic Medalist Riita-Liisa Roponen (FIN). The Men's race was won in a photo finish by former Birkie Champion Benoit Chauvet (FRA) with runner up Petr Novak (CZW) also a veteran Birkie competitor.

 

The Birkie is the 6th of 9 FIS Marathon Cup competitions and will be an important race for the overall Champion racing for the $38,700 (31,000 euro) in prize money. Follow the races and results at www.worldloppet.com  and keep an eye on these FMC Athletes registered for the 2015 Birkie.

 

Women

Maija Oravamaki (FIN), Holly Brooks (USA), Sabra Davison (USA), Caitlin Gregg (USA) Becca Rorabaugh (USA)

 

Men

Jan Kriz (CZE), Petr Novak (CZE), Christophe Perrillat-Collomb (FRA), Valentin Gaillard (FRA), Emilien Bruisso (FRA), Tad Elliott (USA), Brian Gregg (USA), Torin Koos (USA), Eric Packer (USA), Gordon Vermeer (USA)


 

40th Boulder Mountain Tour



 Register here  bouldermountaintour.com/ 
d



McCall Remastered

January 24-25, 2015  McCall Idaho


Birkie Tour

 

 

 

Top 5 exciting reasons you should sign up for the Birkie Tour and Seeley Hills Classic Combo weekend!

  1.    The next price increase is coming so register by Dec 31st to pay only $50 for the Tour or $90 for the whole weekend. Registration is already ahead of last year so come join the fun!
  2. Birkie Ambassadors, some of our local celebs, will be leading Tour groups in both the 23k and 46k skate and classic races, specific leaders and times will be posted the week of the event along with how to join them on the trail. Keep an eye out for yellow "Ambassador" bibs as there will be many skiing along throughout the Tour to answer questions and give advice as well.
  3. Marshmallow roasting hosted by the Hayward area youth programs at the Bodecker food station (yes, you read that right, marshmallows on the trail!)
  4. The Cabin Stop will be providing chili, beer, and pop at the Start/Finish area to re-fuel and socialize after your ski.
  5.  Keep your ears open for upcoming info for on snow demos that weekend as well!

The Birkie Tour is a fun day for skiers of any ability to enjoy a supported ski on the world class Birkie Trail. The food and all the extras make it a fun community event to meet other skiers locally and from around the region. To register and for up-to-date information visit http://www.birkie.com/ski/events/birkie-tour/

 

We look forward to seeing you having fun on the trails!

 

Birkie

SkiTrax Fantasy FIS Tour de Ski


SkiTrax Fantasy FIS Tour de Ski
2014/15 Contest Registration Now OPEN
 Over $4,000 in Prizes 

Nordic Job Openings

Nordic Job Opening? email weanswer@SkiPost.com to post

Teton High Running Coach

 

Teton High School in Driggs, Idaho on the "back side" of the Tetons. Assistant positions in Track & Field (spring) and Cross Country running (fall). Successful school program with possible opening coaching youth nordic skiing in winter. Live in a nordic wonderland with extensive recreational opportunities. 

 

Contact: Neil Gleichman  ng@d401.k12.id.us

Maplelag Resort

 

Maplelag Resort is looking to fill a position in the Nordic department.

Duties include: Nordic ski instruction (beginner to advanced but mostly

beginner) in both classic and skate, servicing cabins, starting fires in wood stoves, keeping hole open in lake on weekends for sauna activities, shoveling snow, possible grooming, renting skis and snowshoes, kitchen help (food prep and serving guests) and ski waxing. Special perks and bonuses all in the environment of working at one of the top Nordic destination experiences in the world! Lodging and home cooked meals with all the cookies you can eat! Pay negotiable.  Season is from mid December to early March.

 

contact Jay Richards @ Maplelag Resort

jrichard@arvig.net or 800-654-7711


MANSFIELD NORDIC CLUB DEVELOPMENT TEAM
COACHING POSITION

Mansfield Nordic Club seeks to hire a Junior Team Development coach to lead our top youth skiers toward higher level skiing on our Junior Competition team. Our new coach will be a high-energy skier with strong communication, leadership and interpersonal skills. The position is for approximately 15-20 hours per week, November 2014-March 2015. There is likely potential for this position to lead into the Head Coach for our Junior Competition Team in May 2015.
 
For more specific details on this position, email: murray@murraybanks.com

Soldier Hollow
 

Soldier Hollow Resort, located in Midway, UT, is seeking cross-country ski instructors and coaches for the 2014-15 winter season. Soldier Hollow, home of the 2002 Olympic cross country and biathlon events, is a full service Nordic center with 31km of trails, ski rentals, and lessons. In addition, Soldier Hollow offers recreational and competitive programs for over 400 youth. Email teamsoldierhollow@gmail.com for more information on available positions.

Galena Lodge

 

Galena Lodge, 23 miles North of Ketchum/Sun Valley (Nordic Town USA), is looking for a full time ski instructor for the winter season. Job would include Nordic instruction (beginner to advanced but mostly beginner) in both classic and skate as well as the following duties: servicing yurts, shoveling snow, packing snowshoe trails, renting skis and snowshoes, selling merchandise, some restaurant work, working hard and being awesome! Season is from Mid november to early April. Contact Erin at 208-726-4010 or erin@galenalodge.com for more details.

Vail Nordic Center Job Opportunities

 

The Vail Nordic Center is looking for employees for the 2014/15 Nordic season.  The ideal candidate has retail experience, Nordic knowledge, Nordic teaching experience, and is able to work in a fast paced environment.  Interested candidate, please submit a resume and letter via email info@vailnordiccenter.com. check out vailnordiccenter.com

 

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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In This Issue
Ask Us
Re Use
Training Races
Key Races
Notes from Nystad
Nordic Apparel
WC Videos
Ski #'s
Applying Oslo
Joints
Slowing Skis
Wax Manual
40th BMT
McCall Remastered
Nordic Job Openings
FIS Cross Country Video Links
Davos Dec 
IBU Biathlon Video Links


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Nordic Ski Dolomites, Italy

Feb. 14-23, 2015

Fabulous Scenery!

1000 Km of groomed trails to explore.

Sign-up before Oct. 30th for best deal!

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Jon Engen

CXC Academy


 

 
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