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SkiPost Archive Here        Volume 17 Issue 16, August 13, 2015

Ask us, We Answer

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


Race Energy

I have been trying to get most of my electrolytes and calories from my energy drink when I train and race. My thought is that I need water with the salt and the calories and its just easier to drink it rather than open jel packs or energy bars or pop salt pills along the way. For long races or workouts I might bring some food along and refill water bottles along the way. I would appreciate your thoughts on this approach. I should add that I sweat out huge amounts of water and salt and this approach has helped me reduce cramping, but I'm open to other ideas. 
F

Frank is on the right track. Sports drinks are specially formulated to optimize carbohydrate delivery and rehydrate the body quickly. Generally sports drinks are a 6 - 8% glucose/fructose solution. This is the optimal amount of carbohydrate and glucose and fructose use different transporters thereby allowing both to be absorbed across the intestinal wall without competition. Any higher than 10% and the osmotic load is too high and it slows the passage of fluids and carbohydrate into circulation. In some cases when athletes consume gels in addition sports drink the amount of CHO in the gut can exceed the body's ability to digest and absorb it and it can lead to stomach cramping as well as reduced hydration and carbohydrate delivery. Sports drink also contains sodium which is important for several reasons. Sodium reduces diuresis which means you will "pee-out" less of what you take in - that's a good thing, it means those fluids are in circulation and not in the toilet. Sodium also increases the "drive to drink" meaning you are more likely to drink more, and sodium is needed to maintain electrolyte balance and avoid hyponatremia (low plasma sodium levels), which is a dangerous condition that results from drinking too much water without any sodium sources over long-duration exercise (4+ hours).
Hope that helps!
Abby

Abigail Larson PhD., RD, CSSD, CSCS
Southern Utah University
Physical Education Department

ASMS Champion
2006 Nordic Olympian
Rollerski?
I am a 62 year old avid citizen skate racer but a serious Birkie Guy.  6 ft 1 and 170 lbs and haven't been able to crack 3 hours-11 In age bracket last year. Made it into 1st wave this year. Other races with less climbing I do in 2:45. I feel I'm muscling thru the races. I think time to  focus on technique. Off season is mostly aerobic Training with strength mixed in. I have been roller blading As well but think I should switch over to roller skis.  Which set would you recommend? Any training or other suggestions would be very.
Welcomed. I did physical age/chronological age survey
Related to senior Olympic profiles and came in at 53.

Many Tks
M

Michael
 
Yes I would recommend you start some rollerskiiiing.
Rollerblading is nice for conditioning but your heal is locked in.
With rollerskiing you will feel much more like you are on snow.
I would recommend the Swenor Skate Elite.

Swenor Skate Elite
Swenor Skate Elite

 
Start with double poling on the flats in an empty parking lot when no cars are in it
Work on turning starting and stopping
Ad skate technique
Then gradually advance to flat paved trails or roads.
 
I hope this helps
 
Andy at SkiPost 

To V2 or not to V2?

Continued

 

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 

 


V2 Technique
V2 Technique

Awesome V2 Drill: The Double Double

BY Scott McGee PSIA Nordic Demo Team

I wholeheartedly concur with Andy about learning the V2. If you found a really great deal on a used truck, but found out third gear didn't work, would you buy it? (Likely, the 4
th gear would be somewhat efficiency-impaired in this analogy.) But hey, there's a really great mechanic just around the corner, and for a really great price, he can help you fix that 3
rd gear, and bring 4th gear efficiency into the 95%+ range. The deal checks out. Get the truck. Get the mechanics in gear, so to speak, and you're off to the races, so to speak.

The Double Double is a drill that reinforces the balance needed to optimize V2 efficiency. For starters, find some well-groomed tracks, and practice balancing while gliding on one ski. A very gradual hill helps. Note the efficiency of your body position. Are you 'stacked' with effective vertical skeletal alignment? Or do you roll you ankle and knee in and your upper body out?...a difficult body position to maintain, and more work to boot. A 'stacked' stance means you're doing the minimum amount of work needed to stay in balance, and you're also better positioned to re-balance when needed.

Now, you're ready for the flats. Try double poling in the track on one ski. How many double poles can you do before placing the other ski in the snow for balance? Are you stacked? Do you occasionally (and scarily) tip to the outside? If so, pat yourself on the back for really getting over the ski. Try to get to this 'almost overtipped' position more often.

Now for the V2 Double Double. Double pole twice on each ski. The rhythm goes like, "Skate, pole, pole, skate, pole, pole." At first, you might be short and choppy with your double poling, as it's easier to stay balanced without much follow through. Although V2 doesn't call for much follow through, we're after balance here. Try following through with longer and longer pole pushes...especially on the second one. For all you go-getters, try to the Triple Double: three double poles on each side! Once you're really getting over the gliding ski, you're ready to peel it back to good old V2.

With the Double Double in your back pocket, you can glide and balance on one ski for as long as you like. You may not come all the way over the ski in high tempo V2, or you can cruise flatter sections of the trail in a lazy V2, getting higher speed and better rest at the same time. In either case, the improved efficiency of riding a flat ski, getting more glide and being able to choose how long to glide on each ski will pay dividend with the other techniques, or 'gears,' particularly V2A.

Have fun with it, make a game of it, and by all means, get that 3rd gear working, and you'll be able to cruise up hill and crush it. Enjoy challenging yourself to develop greater balance, and more effective body position for improved efficiency in all of the techniques.

Scott McGee PISA Nordic Demo Team



What is Recovery? 

 

Dear Andy,

 

I have a 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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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  

 



ROSANNA CRAWFORD "Incredible training here in Norway! 

 

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

Photochromatic 
Hey Andrew,
What do the photochromic lenses do and can I expect to see them made for the pace glasses?
NC 
NC,
The photochromatic lens automatically adjusts is % of light filtering (it gets lighter or darker) based on the amount of UV sunlight present. Bliz will not be offering our all new ULS lens for the Pace, as Pace is an old model that we are phasing out and are replacing with the Rapid. Bliz does offer the Rapid with the great ULS lens. It is what Marit Bjorgen used most of last winter. It can be viewed here blizeyewear.com/rapid-black-grey-uls . You can learn more about the ULS lens here blizeyewear.com/uls

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 



 
 

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

 

 

 

 

 


 

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What a night! This is worth the reminder to take a look at this presentation. More than 200 friends of the Birkie gathered for Tom Kelly's presentation of the Legacy of the American Birkebeiner and the official naming of the Tony Wise Museum of the American Birkebeiner slated to open in 2016! If you weren't able to make it, you can still see the compelling story of Tony Wise, the birth, growth, and history of the Birkie! Enjoy!


Top 10 Reasons Why You Should Register
for the Birkie Trail Run & Trek Now  


#10 - Save Money!  There are only 4 days before the August 15th price increase!
# 9 - Fun!  The great running buddies you meet on the trail!
# 8 - The Colors!  See the north woods in all its spectacular autumn glory!
# 7 - No Traffic!  Get outdoors and close to nature (no honking horns here)!
# 6 - Refreshment!  The ice-cold, post-race craft brew-ski will taste so good!
# 5 - The SWAG!  Wait 'til you see what we have in store for you this year!
# 4 - Bonfires!  Where else can you camp with friends near the start & finish line?!
# 3 - Chow down!  Running burns about 450 calories in: 30 minutes & we promise
         a great post-race spread!
# 2 - Celebration!  Where else can you cool down to the tunes of
         Duck for the Oyster!
# 1 - Because you can!  Bonus!  You'll automatically earn a free pass for a chill
         post-race Sunday!


Register Here


What makes Start pole worthy of consideration?
Fred

Start poles win on lowest swing weight. Compare the swing weight of any Start pole to that if other brands and Starts pole will have a lower swing weight at every price point. Check them out here









Jon R. Engen

xcskicoach.com


 


 

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Ski Trax subscription offer here 

 

 

 

http://skitrax.com/skitrax-store/ 


 

 

 

 

 

 

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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