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SkiPost Arichive Here        Volume 17 Issue 11, July 9, 2015

Ask us, We Answer

Do you have a Nordic training, technique, equipment, travel, or event question?  Just email us at weanswer@skipost.com 


Rest?

I started a online year round training program 3 months ago. I have been good at keeping with it. But lately I have felt tired day after day. How do I know when I should take a day off or adjust the training plan? 

DF

 

Dear DF,

 

This is hard to say over email with so little information. But you should monitor your recovery to know if your body is recovering properly between efforts. There are various electronic devices to help you do this, including Restwise and training watches like SunntoBut you could also go old school and keep a log of your morning resting heart rate and when you are not recovered you will see a spike in it.

Remember, the hard efforts tear you down and it is the recovery from the hard effort that makes you strong.

Andy at SkiPost

Rollerskiing?

 

Should I rollerski all summer or just in the fall? Should I skate classic or both?

 

Rollerskiiing is the most ski specific training you can do off of snow. So the more you can do it the better you will be (within reason) come snow time.  So yes if you want to be faster, start rollerskiing now, and focus on good technique. You should work on both techniques but if you are going to rollerski only one or two times a week work on double poling as it will work your upper body as running or cycling will not.   


 

Andy at SkiPost

 

Swenor Catalog

 

Maximize Training for the Part-Time Skier

By Scott Loomis: (reprinted from years ago)


This past season marked my last year as a full-time cross-country ski racer. After eight very worthwhile years of racing and training all over the world I have decided to move on to a new phase in my life. Whether that next phase involves working as a roadie for the next Van Halen world tour, joining the World Horseshoe Throwing circuit or attending graduate school only time will tell.


In the meantime, I am working 40 hours per week in Park City, taking two classes at the University of Utah and working a second job one day per week at a local hospital. All of this leaves me very little time for any sort of structured ski training. In fact, I am lucky if I can squeeze in three to five workouts each week.


I do not plan on completely abandoning the sport that I have spent so many years immersed in. After you spend so much time working towards something you love, it becomes hard to simply quit cold-turkey. I do hope to at least remain competitive on the American Ski Marathon Series next season. But how do I get to a competitive level on such a limited training schedule? What I have decided is that I need to figure out how to maximize my training as a part-time ski racer.

 
I read a short article on the internet about how Thomas Alsgaard was training three times per day in his preparation for a year's World Cup circuit. It would be nice if we all had the time (and insane physical capacity) to do this, but for those of us that are part-time racers and weekend warriors that work full-time and/or have families, we simply do not have enough hours in the day to do this. So the question is: What can we do to maximize the training we do have time for? What aspects of a training plan are most important? What can be left out or skipped?


 

1. Intensity
No matter how little time you are able to devote to training, you should always fit in one intensity workout every week to ten days starting in the summer. Maintaining that ability and feel of going hard throughout the year is important since it can be very difficult to regain once you have lost it. This is especially true the older you get.


Remember that an intensity workout can come in almost any shape or form. It doesn't have to be something done on rollerskis or involve skiwalking or bounding for a specific amount of time with a specific amount of rest. It can be as simple as going hard for twenty minutes in the middle of an hour long run or bike ride or even trying to mow your lawn in world-record time. I personally like doing track workouts because I feel that I am able to get a lot of out of them. I am able to fit a bunch of short intervals into a relatively small amount of time and by the end of the workout I feel pretty tired. It is also a matter of convenience since there is a track right down the street from my house. 

 

The point here is to periodically get your heart and lungs into hammer-mode......how you go about doing this really doesn't matter all that much, especially during the summer. It's not like your cardiovascular system knows what type of training method you are doing, all it knows is that it is working hard.


 
2. Over-Distance

One good over-distance day is second on my list. It is amazing how well an occasional OD can maintain your endurance. If you average 45 minutes per workout, try to fit in an easy 2 hour over-distance day. If you average 1 to 1.5 hours, try to fit in a nice 3-hour outing. Again, don't forget about the variety of training methods out there. A long kayak can be just as effective as a long mountain run. Also, try combination workouts, where you bike and run or rollerski and run, etc.


 
3. Skip the Weights

Unless you feel that your upperbody is your weakest link or you need to bulk up those beach muscles for that week on the houseboat in Lake Havasu, skip the trips to weight room during the summer. Some of you may disagree about this, but remember, I am talking about maximizing training on a limited schedule. Of course, if you have a lot of time to devote to ski training, consistent weight workouts can be a valuable supplement to your plan. If you like to rollerski during the off-season, throw in some double-pole only workouts and make those your strength workouts.

 

Weight training is really only beneficial if you are able to keep up with it on a weekly basis. So, I feel that it is best to start doing some in the fall and try to be consistent with it until you get on snow. I personally hate hanging out in the weight room. I would much rather go for a run than do sets on the bench press any day. 
 

For those of you that really need to improve your upperbody strength I suggest that you make a small investment in turning your garage into a Rocky Balboa old-school training gym. A padded mat, a couple of 25 lbs barbells and wooden box for dips and step-ups is all you need for a basic strength workout that is right there at home. You could even add a punching bag since it just looks cool hanging there and it makes you feel tough.


 
4. "Everyday" Workouts

For some of you, doing intervals may be unappealing and you really don't have time for OD workouts either, so training only consists of "everyday" workouts. These are simple workouts where you just head out and run or bike or whatever at a comfortable pace for the time available to you. If you are only able to train for 30 minutes three times per week, make sure that you are getting something out of them. Going at a level 1 pace for 30 minutes really doesn't do a whole lot for you, unless you are out of shape and just getting back into training or using it as a recovery workout. If you make some of these short workouts more like semi-pace workouts where you are training in your level 2 to 3 zone then you will get much more out of these days.

The main point I want to get across here is the importance of maintaining a good fitness level throughout the year and it that doesn't necessarily matter how you get it done. If you are able to throw occasional intensity and over-distance workouts into your training throughout the summer and fall, then you are going to be much better off come ski season. Have a great year see you at the races.


 

 


Lenses?

What Bliz did World Cup winner Martin Johnsrud Sundby wear most last winter with the red lenses that you could sometime see through?

He was wearing the Bliz Tracker Ozon with ULS lens. The great thinng about this lens is that it is photochromatic with a range of 15-89% light transmission. So it is virtually clear letting 89% of the light through it when it is dark out and then blocks all but 15% of the light when it is sunny out. The ULS lens is the one lens for all conditions.

More at Bliz Eyewear


Tour de France mountain passes are tougher 
on these small wheels.

 

 


Brought to you by Salomon Nordic

   

Brought to you by Bjorn Daehlie 


Ski Storage


Is this the proper ski storage?

No, try this

 1)  Cleaning: Use wax remover and Fiber wipe to clean the kick zone and also the glide zone.

 

2)  Use the finest Steel brush to clean excess dirt from base.

 

3)  Apply layer of Start Base (or Service or soft non-fluoro glider like SG2) to glide zones.

 

4)  While wax is still soft use scraper with low pressure to "hot wipe" wax and further dirt away.

 

5)  Follow with Fiber wipe and then finest steel brush again to remove dirt while refreshing base further. Repeat steps 4 and 5 as necessary until no more dirt is seen coming from base. 

 

6)  If you suspect your skis have any base damage (i.e. base sealing) consider having the skis stoneground to reveal a fresh base in the spring before summer storage.  A fresh base is the most import feature in a skis ability to hold wax and to glide. Ski shops in most every ski town offer great stone grinding services.

 

7)  Once you have a clean and refreshed base it is time to saturate the base with a summer storage wax.  In the glide zones melt in a thick layer of Start Base (or Service or soft non-fluoro glider like SG2) and let it cool. If all the wax has been absorbed into the base at any point add another layer on to. Let cool leave it on the ski all summer.

 

8)  Skis should be storage in cool, dry place, out of sunlight and not near heating elements nor not near the roof where temperature can rise over 50C degrees. Skis should be stored loosely strapped with no pressure on camber so that there is no risk that heat and pressure can alter any of the skis camber characteristics.

 

9)  Better to do something than nothing. So at the very, very least crayon your softest glide onto your glide zones right now. 

 

 

 Brought to you by Start Wax and Poles


 
 

Spice up Your Summer Training

 

Check out the online rankings at concept2.com/logbook

and the SkiErg Sprints results here:  skierg-world-sprints

Post your results and pictures on the Concept2 SkiErg Facebook

 

 

 


 

 

 

 

 

 

Pedal's 2015 Tour de France Contest 

Don't Miss It - OVER $9,500 in Great Prizes

 

2015-tour-de-france-contest-dont-miss-your-chance


 

 

 

 

 

 

 


On the Via Ferrata
LLiikkee 30 TTweeeett 3
BY KAREN BOSSICK

Muffy Ritz has spent the past dozen years challenging Sun Valley
area women to do things they never thought possible. Now, she and Sigi Vogl are offering both men and women a way to move out of their comfort zone and do things they'd never expected to do -like climbing the via ferrata, climbing routes that originated from the metal ladders solders used during the World War to circumnavigate Italy's Dolomite mountains.

The two have launched a sports adventure travel company called
Adventure Dolomiti & Beyond, which offers custom-sports
adventure travel around the world.

Last fall they took a group of Sun Valley residents to the Dolomites in northeastern Italy. The area sports jagged, saw-edged mountain spires, deep gorges and limestone rock outcroppings boasting sometimes grotesque shapes.

 

 

 

 

West Yellowstone MT Bike Biathlon
July 11





 

Jon R. Engen

xcskicoach.com


nnf word
Support Tomorrow's Nordic Stars Today

National Nordic Foundation.org

 ____________________________

 Nordic Job Openings

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

 

 Tahoe Cross Country 

Seeking Head Coach for Junior Development & Competition Team

The Tahoe Cross Country Ski Education Association (TCCSEA) program is seeking a Head Coach to work with its Nordic Junior Development and Competition Team, serving primarily middle school and high school age racers. This is an exciting opportunity to join an established association and be a part of the very successful Devo/Comp Program.

This is a 7 1/2-month salaried position (mid August through early April) with an opportunity to stay on for the 2016/17 summer/winter season. The position requires that you be available for practice 5-6 days week and assist in other aspects of running the team on a more flexible schedule. Additionally there might be longer day trips and camps on the schedule. The position is part-time. Approximately 30 hours per week including weekends. Additional work might also be available at the Tahoe XC Ski Area.

Please email expressions of interest to: valli@tahoexc.org 

Visit out team's website: www.txcjrteams.com

 

 

 

  
 

Seeking a female coach

Green Bay and the Ashwaubenon Ski Club is holding a training camp July 31st to August 6th in the Porcupine Wilderness Area on Lake Supierior.  They are seeking a female coach to help round out the mix for 6 boys and 6 girls.  Contact scott.f.putman@dom.com

 

 
CXC Sport Development and Performance Director

Central Cross Country Ski Association (CXC) is please to announce job opening for Sport Development and Performance Director. 

CXC Sport Development and Performance Director position will provide service and support through education, communication and leadership to coaches and clubs, while facilitating the success of CXC clubs as businesses and organizations. Technical and sport science education will be communicated and provided to coaches and clubs with the goal of enhancing athlete performance.

 

Interested candidates should direct cover letter, resume, list of references and salary history to yuriy.gusev@cxcskiing.org

 

or mail to: CXC Skiing, P. O. Box 930442, Verona, WI 53593


Resumes will be accepted until 5pm on Friday, July 15, 2015

 

BNJRT Co-Head Coach and Assistant Coaches

Boulder Nordic Junior Race Team (BNJRT) seeks candidates for Co-Head Coach and Assistant Coaches. The Co-Head Coach will be responsible for overseeing development of younger skiers (U14-U8) and assisting (and collaborating with) the current Head Coach, Adam St.Pierre, for older skiers (U20-U16). Assistant Coaches will primarily coach younger skiers with options to assist on race weekends. We seek coaches that are able to teach classic and freestyle techniques to athletes from 8-19 years old with varied skiing and athletic backgrounds and are able to find creative ways to integrate fun into training.Interested applicants please send a resume and cover letter to the BNJRT Board of Directors at:bnjrtski@gmail.com About BNJRT:bnjrt.net

 

 Agamenticus Ski Club

Assistant HS Coach & Assistant MS Coach

Agamenticus Ski Club of York, Maine is now accepting applications for two part-time positions: Assistant High School XC Ski Coach & Assistant Middle School XC Ski Coach. Interested candidates should have a background in cross-country ski racing and coaching, along with enthusiasm for working with local & regional Jr. xc skiers and introducing new racers to the sport.  CPR/AED, USSA Level 1 Coaching Certification or PSIA Nordic Instructor Certifications are preferred.  Both Part-time Positions extend from November 1, 2015 to March 1, 2016; coaching stipend D.O.E.  For more information, please send cover letter, resume, and three references to Head Coach/Program Director Laura Creagan at: 

                                                                    

 

Clarkson University 

Asst. Nordic and XC coach 

 Clarkson University (Northern New York) is looking for an Asst. Nordic and XC coach.  Review of applications will begin immediately and continue until the position is filled. To submit your application, go to clarkson.edu/hr  and click "Career Opportunities" on the left hand navigation bar.   

 

Momentum Northwest 

Assistant Coach

 Momentum Northwest, a Seattle-based junior cross-country ski team, is now accepting applications for an Assistant Coach. Position extends from September 1, 2015 to March 15, 2016; competitive salary D.O.E.  For more information, please send cover letter, resume, and two references to Head Coach/Program Director Sam Naney atsam@momentumnorthwest.org.   

 

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:  employMe.nmu.edu

 

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.

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




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