Rollerski Poles 

Can I use the same poles rollerskiing as I do on snow? 

FM

Dear FM,

Yes you can use the same poles, as the pole length positioning on rollerskis with tips sticking up from the pavement is similar enough to the length on snow with the tips sticking into the snow. To make the length even closer we suggest you apply rollerski tips which add height to compensate and are also sharp when new.  

But we do suggest that you dedicated a set of poles for rollerskiing if you can. Rollerskiing is harsh environment and very tough on poles. If you use your World Cup poles, like the Start Race 1.0, while rollerskiing you risk damaging them with the heavier roller skis and from  the repeated impacts from the asphalt or crashing.

Andy at SkiPost

Zero Storage

I bought a pair of fischer zeros this year.  As I am putting away all my ski stuff, I realized that I am not sure how to store them properly.  Obviously the tips and tails need some storage wax, but am I supposed to do anything to the kick zone.  Thanks!

Trying to do the right thing...

-E

Train your Weaknesses

Race your Strengths

If you wish to improve in the 2015/2016 season it is best to determine your weaknesses and strengths. Then work on strengthening your weaknesses. 

Athlete Self Analysis

Place a check in the box on the right that best agrees with the statement on the left. 

Checks moving from upper left to lower right indicate strength in Endurance and a weakness in speed. Checks moving from upper right to lower left indicate strength in speed and a weakness in endurance. Checks pushed right in the middle of the graph indicate a high-end fitness weakness, such as low Vo2, lactate threshold and/or poor economy. Only testing at a qualified lab can determine where your physiological weakness in this zone lies. 

You can gain some beneficial information from analyzing your performances in your five best and five worst races. See if you can find trends that might help indicate your strengths, weaknesses (area's of greatest opportunity) with regard to fitness, strategy, diet and your race and pre-race habits. Things to consider are the race distance, technique, individual or mass start, snow and weather conditions (cold/warm, soft/hard tracks), course type (hilly, flat, steep, gradual), strategy (start hard/easy, attack the hills or ski an even tempo), nutrition (general, morning of, day before), other (travel, sleep, emotional state, race size...)

Summer Training

The Build Up

May 1st is traditionally the start of the next ski season.

SkiPost enters is 17th season today for May.

So we will do an overview of Summer training. The build up.

Cross-country skiing is a primarily aerobic sport.  The best way to develop your aerobic system, and even your higher end fitness (V02 max and lactate threshold) is with easy to moderate (60 to 80% of max heart-rate) intensity distance (45min to 2hr) sessions.  This type of training comprise about 80% of the training load, even for elite ski racers.

This being true, it is also the case that the training week should be built around one to three harder training sessions.

A harder training session is either a short hard session or a long easy session.  For instance many programs are built around two interval sessions and one long (3hr) easy (heart rate around 70% of max) session.

Your body adapts to a certain stress after 4 to 6 weeks and so if you don't change that stress, doing what you have already been doing will only serve to maintain what you have built.

It can be helpful to look toward your racing season and plan backward.  You should end up with a plan that builds toward the racing season.  The basic idea is to build your aerobic base over the summer, work on more race like aerobic and anaerobic fitness in the fall and early winter, and race fast in the winter.

In the summer then you would consider doing mostly easy to moderate intensity workouts with one session a week of harder training, and some strength training.

Monday: speed and spenst.  Spenst = as per the spenst email.  Start the workout with a warm up, spenst and then do speed.  Speed = controlled efforts at higher than race pace of 15 to 30 seconds in ski terrain. Start with 5 to 10 sprints and build to around 20 taking 2 to 5 minutes rest between.  Or you can simply build sprints and spenst into a distance session so that as you run or rollerski along you sprint or jump up hills as you come to them.

Tuesday: Easy distance session (1 to 2hrs at around 70% of max hr).  Strength training = high repetitions (20 to 30) with lower weight.  Weight should be such that you cannot do more than 3 sets of 20 to 30 (you finish the first set no problem, struggle at the end of the second set, and have a tough time getting 20 to 30 on the last set.) Focus on ski specific strength including a lot of stomach and back work.

Wednesday:  Easy distance or off.

Thursday:  Easy distance and strength (specific strength on rollerskis is great).

Friday:  Easy distance or off

Saturday:  Intervals.  Build up to higher intensity as the fall goes on.  Start with intervals of 5 to 10 minutes with 3 to 5 minute rest between at 80 to 90% of max hr.  Build up to intervals of 3 to 5 minutes at 90 to 95% of max hr.  Total "on" time should also increase as the fall goes on.  Start with 10 to 15 minutes of "on" time and build to 30 or 45 minutes of interval time.

In all cases intervals should NOT leave you totally wasted.  At the end of your interval session you should always feel like you could do one more, and with pacing you should make the same distance with each interval (every 5 minutes should take you the same distance).  If you go shorter each time than you are going too fast.

Sunday: long easy distance.  Hr 60 to 70% of max - 3hours.

This is only an example.  As the summer/fall/early winter goes on you extend the duration of the workouts gradually, making sure you get lots of rest so that you are getting stronger and feeling better rather then getting more and more tired as the summer goes on.  For instance, you could do the above week for two weeks then take one week easier before returning to the above week schedule.  For example:  Week one = 6 hours, wk 2 = 6hrs, wk 3 = 4hrs, wk 5 = 7hrs, wk 6 = 8hrs, wk 7 = 5hrs, wk 8 = 7hrs, wk 9 = 10hrs, wk 10 = 6hrs... build up so that your biggest weeks are late in the fall or early in the winter.

Easy Aerobic work = 60-70% of max heart rate (work off of 190).  I think you will do most of your easy work around 120 to 140 beats per minute.  Working at 1 to 3 hours at this intensity is the primary means to build endurance.

Moderate Aerobic work = 70-80% of max, for you 135 to 155.  If working for 1 to 3 hours is not possible, because of time constraints you will do work at this intensity for less than one hour.

Hard work = 80% +,  most of your work here should be comfortably hard, at a speed that is challenging, but doesn't send you to bed for a week.  You build up to harder and harder work as you get used to it.  That is important.

Speed = not done by heart rate.  Simply go as fast as you can staying in control and using good technique.

Plan one day a week of intervals: 2 min, 3 min, 4 min, 5 min, 4 min, 3 min, 2 min, (take equal recovery between intervals) at a pace that is challenging, but that you can do each interval and the whole workout and feel like you could still do more -- take note of what your heart rate is, but don't base the workout on heart rate -- do it on feel until you get a notion of where you really are fitness wise.

Plan one day a week of speed:  do 15 second efforts with 2 minutes of active rest between each)

Plan one day that is at least 2 hours and at most 3 hours where you keep your heart rate above 115 and BELOW 140 bpm.

Do some strength stuff 2 to 4 days a week -- can be a 10 to 30 minute routine.

The rest is easy to moderate aerobic work.

An example of a summer week for an intermediate competitive skier...

Monday: off

Tuesday: easy run or rollerski or bike with 5 to 10 20second sprints with much time in between each sprint.  Strength training.

Wednesday: easy run or rollerski or hike

Thursday: off or easy

Friday: easy/medium run or rollerski or bike.  Strength training

Saturday:  medium/hard run or rollerski.  Aerobic (comfortably hard, not so you are dead after each interval, but so you are tired after the session.

Sunday: long easy run or rollerski or bike.

As the summer goes on you extend the duration of the workouts gradually, making sure you get lots of rest so that you are getting stronger and feeling better rather then getting more and more tired as the summer goes on.  For instance, you could do the above week for two weeks then take one week easier before returning to the above week schedule.  For example:  Week one = 6 hours, wk 2 = 6hrs, wk 3 = 4hrs, wk 5 = 7hrs, wk 6 = 8hrs, wk 7 = 5hrs, wk 8 = 7hrs, wk 9 = 10hrs, wk 10 = 6hrs... build up so that your biggest weeks are late in the fall or early in the winter.

There is a lot of training material out there, but this is the basic idea:  training breaks the body down, rest builds it back to a level higher than before training.  Remember REST builds the body up.

 Supporting Tomorrow's Nordic Starts Today

nationalnordicfoundation.org  

Sweden Camp with Cailtin

Join Caitlin Compton, Bliz Athlete and World Champion Bronze Medalist, in Sweden home of Bliz for a Swedish Training Camp.

Caitlin states " ...Excited to be heading back to Sweden and Falun with the Summit Nordic Ski Club and a few of my favorite Swedes!!! Olof Heberg, Kristina Strandberg, Emilie Cedervärn!!! I am honored to join this camp and I think it will be an amazing opportunity for me to improve! Please let Olof and the Summit Nordic Team know if you are interested in joining us! I had the opportunity to train and work with the Summit Nordic Ski Club before I went to the World Championships last season and I am convinced they helped me reach another level!"

Sweden camp Info here

NSCF-FXC Seeking Assistant Coach

Nordic Ski Club of Fairbanks' Fairbanks Cross Country (NSCF-FXC) junior racing program is searching for an assistant coach to work as part of a team of professional and volunteer coaches in helping guide its junior and masters athletes as they pursue their goals and dreams in Cross Country skiing. 

This is an exciting opportunity to join a program that has been steadily growing and improving since its inception in 2006; the program currently engages more than 120 athletes on an annual basis.  

The NSCF-FXC program is part of an integrated development path that begins with the club's highly successful Junior Nordics program, which instructs over 200 young skiers ages 5-13 each winter.  Athletes in the FXC junior program are split among three tiers: the Jr. Devo Team for late elementary skiers, the Prep Team for middleschoolers and the Comp Team for high school and post-graduate athletes.  There is also a growing Masters program that was begun in 2013.

We are fortunate to have great opportunities as ski racers in Interior Alaska, due in large part to a strong and exceptionally supportive local ski community.  Our home trail system at Birch Hill Recreation Area - one of two primary groomed ski trail networks in Fairbanks (and one of several in the Fairbanks area) - includes over 40 km of trails, 11 km of lighted trails, a full array of FIS homologated race loops, a terrain garden for ski play, and a 10,000-square-foot ski center with various outbuildings.  The club provides grooming throughout the 6- to 7-month ski season, and our nationally recognized competition crew organizes a full slate of races ranging from youth events, to marathons, JN qualifiers, National Championships and FIS races.  The long days of summer offer great dryland training opportunities particularly for activities on trails, and ready access to some of the most expansive wilderness in North America.

This position would start as a summer position with the potential to expand to year-round (our preferred scenario).  Summer would include coaching with all levels of our junior program, while winter would involve both the juniors and work with our Masters program as part of an expansion of our programming at the masters level.  Summer training would involve morning and afternoon and/or evening workouts 5-6 days per week with middays free; winter would be primarily afternoons and evenings with some weekend duties. 

The ideal candidate would have raced at the collegiate level or higher, be enthusiastic about and have experience working with or coaching youth, possess excellent communication and organization skills, and be able to complete miscellaneous projects in a timely manner with minimal oversight.  The assistant coach must be able to pass a background check and possess a valid driver's license.  If not already certified, it would be expected that the candidate completes the USSA Level 100 certification within 90 days of hire (with educational costs covered by the club). 

The typical hourly commitment during the busy summer and winter seasons would be 15-25 hours of coaching per week plus 5-10 hours of organization and miscellaneous tasks.  Weeks involving training camps, trips or important races would likely exceed 40 hours.  The schedule allows for potential additional employment within the local ski community (coaching, lessons, grooming, etc.) and the Fairbanks community at large.  The University of Alaska offers a wide variety of college and graduate level courses at its Fairbanks campus for those wishing to further their education. 

For a broader sense ofthe NSCF as a whole, please consult our website: www.nscfairbanks.org, or the NSCF-FXC Facebook page for a better picture of our program.  For questions or to submit an application, contact NSCF-FXC Head Coach and Director of Skier Development Pete Leonard at pete@peterleonard.net or (907) 978-6325.  Applications should be submitted to the aforementioned email address and should include a cover letter, resume and three references.  Initial review of applications will begin April 27, and the position will remain open until filled.  Applicants should expect to be on the ground in Fairbanks by early June.

Northern Michigan University

Assistant Coach

NMU has a full time assistant coach position open.Full time 10 Month position with full benefits, one can apply via the NMU web site:  https://employMe.nmu.edu

Endurance United
Executive Director

• Reports to Endurance United Board of Directors.  The Executive Director provides monthly updates and recommendations to the Endurance United Board of Directors and attends bi-monthly meetings of the Board. 
• Leader.  The Executive Director has overall responsibility for the execution of the mission and vision of Endurance United.  In support of this duty, the Executive Director:
  • develops and implements short and long-term strategies to improve and expand all areas of the organization, and to secure adequate funding to ensure Issue's continued success
  • develops and implement plans to market and promote Endurance United, its events and programs, all with the intent of promoting active, outdoor, healthy lifestyle. 
  • establishes and maintains effective channels of communication between members, participants, community members, sponsors and Board.
• Community Liaison.  The Executive Director is the liaison between Endurance United and state/county/city personnel/non-profit organizations/private partners with the goal of encouraging cooperation and support from these entities for Endurance United and its' mission.   The Executive Director will monitor state and local governmental and non-governmental activities that may impact the organization.  As appropriate, the Executive Director takes action as needed to foster a positive impact for the organization.
• Programming.  The Executive Director is accountable for oversight of all programming for Endurance United in concert with the Program Director.  The Executive Director mentors, inspires and learns from coaching staff and Program leaders.
• Event Management.  The Executive Director provides leadership and direction to event operations and related sponsorship opportunities.  This role requires interface and management of staff, volunteers, community personnel and sponsors.  Volunteers are critical to Endurance United's success, and the Executive Director must create and implement a plan to obtain volunteers and foster good relations with volunteers.
• Management.  The Executive Director is accountable for overall administration of the organization, including development and direction of all programs and events.  In partnership with the Board of Directors, the Executive Director:
  • creates, implements & maintains an on-going business plan, including short & long term goals for Endurance United. 
  • develops an annual financial plan for revenues and expenditures.
  • manages human resources, capital, physical assets and general operating expenses in a fiscally responsible manner. 
• Fund raising.  The Executive Director has primary responsibility for Endurance United's efforts to fund its growth through programming, events, sponsorships, grants, donations, user fees, and other fundraising activities. This responsibility includes creating a fund raising strategy in consultation with the Board and implementing the strategy once approved.  This also requires some amount of public speaking and meetings on behalf of Endurance United.
• The Executive Director is CREATIVE, PASSIONATE, and LEADS BY EXAMPLE.

Mansfield Nordic Club

Development Team Leader Position

Mansfield Nordic seeks to hire a Development Team Leader to drive our top youth skiers toward higher level skiing on our Competition Team. This Team Leader will be a high-energy skier with strong communication abilities among individual athletes, groups, parents and volunteers. As a motivating and enthusiastic presence, the person who fills this leadership role will be an individual who is supportive, enthusiastic and ready to make a positive difference in the lives of skiers both on and off the trail.

The ability to motivate athletes and coordinate workouts, games, races and other events is key, as is creativity and adaptability in regards to weather, snow conditions and training venues.

Effective coaching is a key component of this position. Primary responsibilities will include:

• Coaching the MNC Development Team, comprised of 8-12 fast, motivated skiers age 12-16
• Providing motivation, technique development & race savvy in a fun & energetic manner
• Sharing a passion & joy for skiing, as well as encouraging determination & hard work among athletes
• Collaborating directly with the MNC Bill Koch League team & Competition Team
• Providing race support at 4 NENSA Eastern Cup events, BKL events & more (EHSC qualifiers, out-of-region JNQs)
• Designing individual training for athletes, & working with them to develop both long & short-term goals
• Actively communicating & coordinating with parents & other ski team coaches

This position is also rooted deeply in the MNC group as a whole. Secondary responsibilities may include:

• Serving as an assistant coach for the MNC Masters program
• Organizing/leading wax clinics for parents/skiers, & leading & training parental wax teams
• Working to bring "Celebrity Guest Coaches" to team events & practices
• Leading MNC initiatives for social media, website enhancement, event promotion & more

Salary will be commensurate with experience & past coaching success (& influenced by skier enrollment) but will range between $8,000 & $12,000 for leading up to 5 training sessions per week from May through March, as well as providing coaching, waxing and support at 6+ competition weekends during the winter.

About MNC

Mansfield Nordic is one of the largest and most diverse ski clubs in New England, with programs for over 200 skiers ranging in age from 7 to 70+. Our home training facility is the Ethan Allen Biathlon range in Jericho, Vermont. This location features snowmaking, lighted trails, Pisten Bully grooming, challenging terrain, a large lodge and a 5-kilometer paved rollerski system. MNC also trains at Trapp Family Lodge, the Craftsbury Outdoor Center and other top-level facilities around the state. Our members range from recreational skiers to top racers. MNC youth, junior and collegiate racers have recently been on the podium at the NENSA BKL Festival, USSA Junior Nationals, NCAA Championships and Masters National and World Championships.

To inquire about this position, please submit a resume and cover letter to Adam Terko: adamRterko@gmail.com