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SkiPost Archive Here        Volume 17 Issue 15, August 6, 2015

Ask us, We Answer

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


To V2 or not to V2?

 

I'm a 49 year old wave 2/3 Birkie skate skier living in MN.  Been skiing for 20 years and have taken it more seriously over the past five years.  My question is regarding how much time and effort should I be devoting to learning multiple techniques.  For years I was a left side V1 skier - skiing an entire 50k race off my left side with a basic V1.  In recent years I've added the alternate V2, but still mostly off my left side.  I see a lot of "good" skiers fly by me on the trails using a strong V2.  During summer/fall rollerskiing, I've been working on my V2, but it's coming slow.  I feel faster and more efficient climbing a slight incline using my V1 vs my rough V2.  Plus, due to inefficiency, my heart rate really spikes when I attempt to V2.  My question is should I even bother with trying to learn the V2 technique, or at my age/ability would my time be better spent focusing on the V1 and V2 Alt on the right side (become more balanced) as well as becoming more efficient on my left side.  I typically train 6 days/week for 6-8 hours/week - mixed between rollerskiing, biking and lifting.  My goal is to ski a sub-3:00 Birkie and qualify for wave 1.

Thanks in advance.

D

 

Hello,

Yes I would encourage you to work on your V2 as it will make your skiing much more enjoyable.

A key to the V2 is learning the body positioning to balance on the one ski for an extended time. Many people have difficulty with the V2 because they keep their center of gravity between the two skis so they are forced to rush from one ski to another. But you must get up on one ski and glide on it for an extended period and then under your own free move to the next ski. Once you learn how to do this your glide will also improve on your V1 and V2 alternate as only once you know how to glide on one ski at a time can you dictate your tempo in any of the techniques. I suggest you find a coach or attend a good clinic and get help with your V2.


 

Let me know if you have more questions.


 

Andy at SkiPost 

 



What is Recovery? 

Dear Andy,

I have another question:

As there has been the general question about resting in last week's edition of SkiPost, I was wondering (and indeed I have been wondering many times): What does "rest" actually mean in relation to VO2max-increasing, Level 4, minute-long intervals? As a "Master skier" we are supposed to fill those in, in order to stay sharp (remember SkiPost this March: "Ned preaches intensity"). And when you do those intervals (albeit maybe a little closer to race season) there should be "complete recovery" before starting the next interval. But what is actually "completely recovered"? I guess the heart rate is a less than perfect indicator, as it may lag behind your actual performance. Instead of the heart rate; I assume it is better that you go by how you feel. But, how does it feel to be completely recovered in that particular workout? I doubt it is a completely rested feeling like after a good night's sleep or something like that. And just go by your own impression like "I feel, I could do another" may be influenced by (over-)ambition, or standing in the cold wind, etc.

Any clues as to what indicators to watch (both external and internal) would be most appreciated.

Best wishes and have a good summer,

 

H

 

Dear H,

This is a very important topic especially for master's skiers, because as we age there is no doubt our recovery from training requires more time.  We all know that the beneficial effects of training occur during recovery when the muscles and metabolic processes adapt to the load we placed on them.


 

Many athletes, both master's and those striving for elite level performance, train for months or years without seeing improvements in training performance. Hoping that with a short taper period that suddenly their fitness and performance will reach the desired level, they are let down to see it has not magically done so. In some cases this may work but for the majority of athletes I would say not! To achieve your best performance, training performance must improve slowly and steadily towards your race season or your goal event.  

 

Over my forty years as an athlete and a coach there have been many methods used to assess recovery. Morning resting heart rates, orthostatic test, fixed load tests, hours of sleep, subjective feelings assessments and many others have all been tested and not found to be terribly reliable. Over the past seven or eight years I have tested the Firstbeat Sports software, which provides scientifically valid measure of both training load and recovery. This software uses heart rate variability during a four hour sleep period to provide a Recovery Index. I believe this system for assessing recovery will change how we train in endurance sports.

With or without the use of the Firstbeat product I believe there are a few guidelines that will help you ensure that you are getting the most out of your training.

  1. 1.      Effective training should result in improved training and competition performance. I believe that many athletes train for weeks or months, over-train or under recover, without seeing improvement in training or competitive performance. I believe training for even three to four weeks without seeing improved training performance is not productive. I would even suggest that in the best case, particularly for master's athletes we should see measurable improvement in performance at a minimum of every ten days.
  2. 2.      With the use of heart rate monitors and GPS technology it is very easy to measure training performance. No matter what mode of training you are doing, training performance can be measured based on heart rate, speed and distance. With the use of Firstbeat Sports analytics there is valid physiological data that can provide additional insight and documentation of progress. Of course the gains in this short of a time span (every 10 or so days) will be small, we should still see them.
  3. 3.      I find most masters athletes train too hard too often at too high an intensity. The first order to ensure progress in training and fitness is to reduce the intensity of endurance sessions. This will help to support preparedness for the hard VO2max sessions and support improved recovery and adaptation.  
  4. 4.      Rest and or active recovery days are very important. For most master's athletes that I coach I program in a rest day or very low load active recovery day every two to three days each week. I believe it is far better to train well and improve fitness four to five days a week rather than trying to train nearly every day.

Using the above guidelines will help you improve training and performance.


 

Jim Galanes

EPOC Performance Training

jimgalanes.com/

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Rowing

Dear SkiPost,

 

If you want a whole body off season sport that is aerobically similar to cross country skiing, take up rowing!  The Green Team at Craftsbury is having good success with rowing as cross training.  There are lots of great rowing clubs around the country, and the masters racing scene summer and fall is a lot of fun

 

P  G

  


Running vs Cycling

Is running an essential component to a successful xc ski training program?  I find as I get older that I get less joy out of running.  Right now my summer training regime is based upon mountain biking, road biking, hiking and a little roller skiing.  I still do lots of intervals (biking) and overdistance (hiking and biking.)  As summer ends I add in more roller skiing. On snow I skate most and classic a little.Will that work? 
Rick

 


Answer from US Ski team coach Jason Cork


 

My short answer, with a caveat is: If you don't get any joy out of running, then you probably shouldn't devote a lot of time to running. 

 

I don't know your background or your goals, but if you're cross-country skiing in the winters so you can get out in nature, stay fit and maybe hop in a few races for fun, then I don't think you need to live your life according to a specific training program. Instead, I think you should figure out things that you can do in the summer that also let you get out in nature, stay fit and maybe hop in a few races for fun. If biking, hiking and rollerskiing fit in the "I like doing this" category, then you should stick with them. If you're training many hours with aggressive goals, running is, in my mind, an essential form of cross-training for skiing. 

 

The biggest "but ..." that I should offer is that running is an exercise that helps maintain bone density, as the stress from repeated landings stimulates bone cell growth. Biking and rollerskiing most likely aren't going to give you that same level of stimulation. I know that weight training can keep your bones strong, so maybe that would be a good addition to your lifestyle. That is one reason that many ski racers run and lift weights, rather than spend the entire year rollerskiing and skiing on snow. (See also: Boredom; overuse injuries.) I'm not an orthopedic doctor, so one of those might be a resource for exercise modes that promote healthy bones. 

 

Jason Cork

Men's Coach

US XC Ski Team


 

also


 

From Andy at SkiPost


 

Skating is more similar to cycling and puts more emphasis on fewer/larger muscle groups.  Classic is more similar to running and uses many smaller muscles groups.

 

Andy  

 


Eagle Glacier


 

Dear SkiPost, 

Does Alaska's Eagle glacier offer skiing open to the public?

B


 

B

The skiing at Eagle Glacier is managed by the APU Nordic Ski Center.

APU's Erik Flora states, "We have one Master Camp every summer that is open to citizen skiers. Typically the camp is 4 days and scheduled in June or early July. Check our APU Nordic Ski Center for future details."


 

APU Nordic Ski Center
APU Nordic Ski Center video at Eagle


Blinkfest rollerski festival was last weekend in Norway.
They raceed up this.
7,5 km, 10 % of average, 27 turns..

 

 


Brought to you by Salomon Nordic

 

Which are your best fog free glasses?

 Our medium speed glass models are designed with a focus on ventilation for virtually fog free skiing.

Check out the Pace, Pursuit, Rapid and Force 

More at Bliz Eyewear

Which Swenor?

Swenor has so many rollerski models. Can you explain the differences?

Swenor is the worlds #1 rollerski brand and it has so many models much as shoe companies have many different running shoe models, different people have different needs. Some models are better on rough roads, some models are extra light some are extra stable, some are for light weights.....

For classic the most popular is the Fibreglass as it provides Swenor's famous On Snow Feel plus medium size wheels that manage the pavement and offer stability while remaining lightweight.

For skate the most popular is the Skate Elite as it offers Swenor's famous On Snow Feel and durable skate wheels. Check out all the details on the images below.

Swenor available at these and other fine retailers:AMHContinental, FontanaGear WestHigh Peaks, Hoigaard's Pioneer MidwestNordic UltraTune, Rollerski Shop , Ski RackOutdoor Gear Exchange


 


   

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

 

 

 


 

 

 

 


 

Subscribe to SkiTrax

 

 

 

Ski Trax subscription offer here 

 

 

 

http://skitrax.com/skitrax-store/ 


 

 

 

 

 

 

 

 

 

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.

 

 




Jon R. Engen

xcskicoach.com


Nordic Job Openings

 

nnf word


 

brought to you by National Nordic Foundation.org

Supporting Tomorrow's Nordic Stars Today


 

 
Mt. Bachelor Sports Education Foundatio

 

 The Mt. Bachelor Sports Education Foundation is seeking an Assistant Nordic Coach to lead, motivate, educate and provide direction to athletes/ members of the MBSEF Nordic program and assist the Nordic Director in all facets of the Nordic Program, including Collegiate Programs, Masters Programs, U18/U16 racing programs, Middle School, Youth, and Biathlon.

Job Qualifications: Practical knowledge of current cross-country techniques and training methods. Assistant coach must have proficiency with wax selection and application, an aptitude for equipment repair and selection, and a working knowledge of video equipment. In addition to coaching duties, the assistant coach will be expected to perform various office duties which requires some basic computer skills, good communication skills and some office work experience.

Primary Responsibilities

* Contribute to a positive and motivating environment to foster a lifelong love for the sport of cross country skiing
* Works to support the vision, mission and philosophy of MBSEF
* Assists head coach with Full-time, Winter Term and Middle School program athletes including collegiate athletes

* Travel with selected MBSEF teams
* Help design schedules and training programs
* Instruct Master skiers in MBSEF program
* Assist Director with organization and execution of MBSEF citizen races
* Supports staff and racers at local races
* Attend various staff/program meetings

Secondary Responsibilities
* Assist with some MBSEF fundraising events
* Help to maintain the integrity of the MBSEF Nordic as well as all other programs and activities of MBSEF

Reporting Responsibilities
* Reports to Nordic Program Director for all matters relating to the Nordic Program

Salary: Dependent of experience, availability, and prior success.

Applications: Send resume to dan@MBSEF.org

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 our team's website: www.txcjrteams.com


 
Ashwaubenon Ski Club 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


 
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: agamenticus.skiclub@gmail.com

                                                                   

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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