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Signup Here SkiPost Archive Year 17, Issue 22, Sept 24, 2015
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Ask us, We Answer
Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at weanswer@skipost.com
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EPOC
Dear SkiPost
Can you explain what EPOC is vs. Heart Rate training?
Fred
Dear Fred,
I can not answer this well but fortunately Jim Galanes can.
Jim Galanes has been working with Firstbeat's EPOC training systems for several years and has first hand knowledge how it helps athlete's train better and smarter. EPOC allows us to objectively quantify the training load of each and every workout. This fosters (1) more effective implementation of daily training plans; (2) more accurate tracking of changes in training performance; and (3) closer and more accurate monitoring for either undertraining or overtraining.
Why is EPOC Better than Heart Rate?
Cross-country skiers have been using heart rate monitors for about forty years. Jim and I were early converts. I recall well returning from Polar Cup races in northern Sweden in the spring of 1984 with Polar's first generation heart rate monitors. Skiers to his day are relying on heart rate to prescribe the limits of their daily training. But today we can do better than heart rate.
Why is heart rate variability (HRV) and EPOC better?
The simplest answer is that during two separate training sessions of equal status one may be harder on the body than the other, even when the heart rate is the same for both sessions. The difference is accumulated fatigue,which HRV can detect and convert into an EPOC value. The body may appear to recover rapidly from a training session (short-term fatigue) but carry accumulated (long-term) fatigue from training session to training session. So when comparing sessions using HRV and EPOC, the amount of accumulated fatigue affecting each session can be seen by the difference in EPOC value
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Hill Bounding
Can you show me a video of good hill bounding.
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| | USST et al., Whiteface L4 bounding | 9-12-12 |
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Low Enough OD Heart Rate
I am fairly new to skate skiing, and have started rollerskiing this summer to help me advance in the off-season. I am following a workout plan based on the SERIOUS method, and it requires a healthy dose of low intensity "overdistance" workouts. I would like to start rollerskiing for as many workouts as I can during the week (since ski season is coming up!), but I simply can't ski slow enough to get my heart rate within the suggested range (lower than ~150) for those overdistance workouts.
Is this just because I am new to it? Would you suggest either doing shorter overdistance workouts, or taking frequent breaks during the workout? Or should I just continue with the slow jogging/fast walking that I am currently doing for these overdistance workouts, and maybe try rollerskiing them next year? Do you maybe have tips to make your rollerskiing more efficient/easier?
HR
Snow skiing and rollerskiing both use more of your entire body thus, push up your Heart Rate. For some Rollerskiing also increases heart rate due to anxiety of balance, control and pavement. So yes if you can not keep your heart rate down, then yes, I would suggest you use Rollerskiing to work on technique and upper body strength and switch to running/walking with poles for your overdistance low heart rate days. Also try a rollerski that rides lower to the ground than your present off road model and with perhaps faster rolling wheels. This may allow you to enjoy your roll skiing at a lower hear rate. I would suggest our own Swenor Skate Elite. See if you can test a pair compared to yours and see how they feel?
But I say ski walk with poles for OD and use rollerskiing for technique and specific strength.
Andy at SkiPost
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I do weight training 2 or 3 times a week at a gym. What weight exercises are the most beneficial for skate skiing?
Check out this Norwegian Women's Team strength session.
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| | Strength program for The Norwegian Women Ski Team |
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Detailed Strength training for X-Country skiing
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Spenst Training by Justin Freeman
Skiing is generally regarded as an aerobic sport, and rightly so. But it is also an explosive power sport. Unlike running, cycling, or swimming, where power is applied nearly continuously, each individual stride in a cross country ski race is an explosive event-certainly more explosive than in any other endurance sport. It is in order to train this explosive power that we do spenst workouts. This article gives an overview of spenst training theory and practice.
Spenst comes from a Norwegian word meaning vertical jump. A spenst workout is one with the goal of increasing the height of your vertical jump. In America the word has taken on a slightly different meaning; a spenst workout is one where you work on your ski-specific explosive power.
There are two equally important components to training ski-specific explosive power. The more obvious component is simply the muscle power. But it is just as important to train the body position and technique that allow you to apply this power effectively.
One of the best ways to incorporate body position training into your spenst routine is to extend your warm-up. Even if this means a shorter time spent doing jumps and such it is well worth it. To get anything out of your spenst routine you must be thoroughly warm, and you also must see and feel
the connection between ski racing and the exercises you are doing.
(Note: the workout I am about to describe contains more exercises than you should do in a single session. You might want to do a session with just the classic exercises, or just the skate, or your favorite combination. But don't do all the of these.)
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Your initial warm-up should be 20-30 minutes, ending at the base of a hill with good footing and a moderate and consistent grade. Stop here and stretch for a while. Next, do the following classic technique drills:
Classic arm swing: Stand with your feet shoulder width apart, flex at the ankles and knees to bring your hips forward, and then roll your shoulders forward so that your spine has a good C-curve to it. Now, swing your arms as if you were classic skiing. Your arms should move loosely at the shoulders, but avoid hyperextention of the shoulders or rotation of the upper spine. You should drive your arms forward with sufficient force that your knees bend forward with each arm swing.
Next, add one leg to the exercise. While balancing on your left leg, swing your right leg forward in sync with your left arm. Focus on driving both your arms and your leg forward. Make sure that your back stays rounded. If you do this rightyou will almost have to hop forward each time your leg swings forward.
Finally, do some easy ski walking. You can do this with or without poles (if you use poles they should be about 10 cm shorter than your classic poles). The idea right now is to stay well inside level one, and to really feel like you are on snow. Keep in mind the same things as in the last two drills: keep your back rounded, your hips forward, and drive your arms and legs forward with a crisp, sharp motion. Remember, this is still a technique exercise, so don't try to race, try to feel like you are skiing in level one.
Your first spenst exercise is single leg classic technique hops. This exercise is very similar to the arm and leg swing exercise from the warm-up. Balance on your left leg. Put your right arm forward, and your left arm and right leg behind, as if you were gliding on your left ski. Now, drive your right leg and left arm forward and jump forward off your left leg. The jump should feel like the kick in classic technique--sharp and powerful, rather than long and drawn out. Land on your left leg, and repeat six to ten times. Do two to three sets on each leg.
The next exercise is a variant of ski walking. It can be done without poles, but with poles is preferable. The idea is to ski walk with the fastest possible turnover, almost shuffling up hops. This exercise is very similar to the arm and leg swing exercise from the warm-up. Balance on your left leg. Put your right arm forward, and your left arm and right leg behind, as if you were gliding on your left ski. Now, drive your right leg and left arm forward and jump forward off your left leg. The jump should feel like the kick in classic technique--sharp and powerful, rather than long and drawn out. Land on your left leg, and repeat six to ten times. Do two to three sets on each leg.
The next exercise is a variant of ski walking. It can be done without poles, but with poles is preferable. The idea is to ski walk with the fastest possible turnover, almost shuffling up the hill. But don't start racewalking. Keep your hips forward and basically square to the direction of travel. Keep your legs and arms driving straight forward. Focus on feeling as if you were skiing with huge tempo. Keep these and all spenst workout sprints to under ten seconds. Do three to eight of these sprints.
The finally classic exercise is bounding. Again, it works without poles but it is better to bring poles. Bounding is in some ways the opposite of the last exercise--here you are trying to minimize your tempo by maximizing your stride length. As always, focus on keeping good body position, forward hips, C-curve in the spine. Also focus on minimizing the time your foot spends on the ground. As soon as you land you should be pushing off, starting the next stride. (This may mean a little less distance with each jump, but it also trains you to set you wax more effectively). Do three to eight total bounds, 6 to 10 seconds each.
To train good skating position we start with a static drill. Turn your left leg out at the hip. Place your weight on this foot, which should point about 40 degrees away from where you are facing and bend deeply at the ankle and knee to bring the hips forward. Roll your shoulders forward to properly align your spine. Gently bounce up and down an inch or two, and get used to the feeling of balancing like this on one ski. Do this for about 30 seconds on each side, and repeat at least once on each side.Next, start from this position on your left leg and then step to the same position on your right. Try to feel the weight transfer as if you were on snow.
Once you are comfortable with this, we can move the the explosive version: Set up in good skate position, hips and shoulders forward, hip turned out, ankles bent. Then jump explosively off of this leg and land in good skate position on the other. You may want to swing your arms in a V-2 skate motion. You may want to take a small hop between jumps to help you set up. Whatever helps you focus on an explosive lateral jump, and allows you to start and finish in a good, technically sound position. Do three sets of a total of about 20 jumps (ten from each leg).
For the other skate exercise, line up so that the hill rises to your left. Then, keeping your hips forward, bring your right foot across and plant it in front of and above your left foot. Jump explosively off your right foot so that you land left (up the hill) from where you started. You should swing your arms as if poling as you jump. Land on your left foot, take a second to stabilize, then cross your right foot over and jump again. Do three sets of 10 jumps on each leg.
As long as you keep the total number of jumps and sprints low, you can add some less specific exercises. Two-legged jumps, running sprints, backwards running sprints, high-knees sprints, etc. I usually add one of these to my spenst routine. But only one. The aim is for quality and for specificity.
Hopefully these exercises will help your spenst routine. Remember, for these to be truly effective you need to be warmed up but fresh, and you need to feel the connection to skiing with each and every jump or sprint. If the connection is unclear, go back to the warm-up technique drills. If you start feeling too tired to execute the workout properly, cool down and go home.
Justin Freeman for SkiPost many years ago
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Application of Kick Wax
What is the best way to apply Kick wax indoors?
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| | Application of Base, Syn, FHF finisher |
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Check out the extra low swing weight of Start poles at these CXC clinics, camps and SuperFits.
CLINICS Monday, September 7 - Rice Lake Clinic, WI (Out There) Sunday, September 13 - Minneapolis Clinic, MN (BNS)
Saturday, September 19 - Milwaukee Clinic, WI (Bike Doc) Saturday, September 26 - Chicago Clinic, IL Monday, October 5 - Rice Lake Clinic, WI (Out There) Sunday, October 18 - Minneapolis Clinic, MN (BNS) Sunday, November 8 - Minneapolis Clinic, MN (BNS) Monday, November 16 - Rice Lake Clinic, WI (Out There)Saturday, December 5 - Chicago Clinic, IL Saturday, December 12 - Milwaukee Clinic, WI (Bike Doc) Monday, December 21 - Rice Lake Clinic, WI (Out There) CAMPS Sep 23-27 - Park City Camp, UT Oct 9-11 - Cable/Hayward Camp, WI Nov 21-25 - Cable Camp, WI Jan 1-3 - Cable/Hayward Camp, WI Superfits:
SuperFit Schedule
Oct 30 - Nov 1 - Finn Sisu
Nov 6-8 - Fontana
Nov 13-15 - Bike Doc and Joes
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NNF Bliz Trackers
Bliz has teamed up with the National Nordic Foundation to "Support Tomorrow's Nordic Stars Today." with the creation of NNF Bliz Trackers. Net proceeds from each NNF Tracker sold goes to the NNF and your local clubs. It is choice of World Cup winners Marit Bjorgen, Martin Johnsrud Sundby the U-18 NNF team and many many more.
Why the NNF?
Because the NNF supports tomorrow's Nordic stars today.
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Mountain Mantras
Introducing Mountain Mantras, a new book with Foreword by Kikkan Randall. This book offers the metaphor of skiing to provide valuable lessons for life and wellness. With mantras such as "plant your poles" (to set your goals) and "throw yourself down the mountain" (to commit fully to whatever you are doing ), the mantras will captivate the reader and skier. And there is a special offer for skiers and readers who buy the book during the month of September.
After you purchase Mountain Mantras on Amazon, you'll receive a FREE multi-media product (valued at over $100) tying together the six mantras to yoga and mindfulness practices. This multi-media product includes six audio podcasts along with digital photos. To receive the free product, just email your Amazon purchase confirmation to kg@healthysolutionsofsv.com and you'll receive a link to the free product. Enjoy the mountain mantras!
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I traveled with the PSIA National Teams to the bottom of the world for Interski 2015. Ushuaia, Argentina, the furthermost southern city in the world.
Interski is like the ski olympics for ski instructors.
Attending Interski is the crown jewel of events that a national team member attends and it proved to be the most special, powerful Interski event I've ever attended.
We skied numerous kilometers of trails and sailed across perfect spring crust throughout the valleys around Cerro Castor. Towards the end of the week in Argentina, the snows piled up while we attended or hosted clinics with our fellow representatives from around the world, sharing the latest and greatest teaching ideas, technique concepts and instructor certification programs.
I've collected it all in a blog post for your reading enjoyment. If you have questions, please leave a comment on the blog and I'll be happy to answer it.
Enjoy and...
Ski Fast!
David Lawrence
XCSkiAcademy.com
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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:Alpineglowsports, AMH, Backwoods, Beaver Sports, Continental, Elephants Perch, Fontana, Gear West, High Peaks, Hoigaard's, Idaho Mountain Touring, Mels, Pioneer Midwest, Nordic UltraTune, Rollerski Shop, Ski Rack, Skinny Skis, OMC, Outdoor Gear Exchange, Wild Rose
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Why Carbon?Why Carbon? They are Fast! Just ask Jessie Diggins who became the first American women World Championship silver medalist. Jesse stated "I knew I had great skis, and I skied my heart out" for that medal. Carbons are Fast.
Brought to you by Salomon Nordic
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Skiing in summer on Neveplast
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Registration Now Open
Annual Ski Festival & Cross-Country Ski Camp
West Yellowstone Ski Festival & Cross-Country Ski Camp announced the dates for its annual training and technique clinic. The event will be held November 24-28, 2015.
In the mid 1980s, longtime local Drew Barney, along with Torbjorn Karlsen and Dick Hunt, started what was then called "Fall Camp" to offer coaches the opportunity to attend clinics. In addition, citizen racers and individuals who wanted to improve their skiing technique were also encouraged to attend. Nearly thirty years later, the cross-country ski camp has devotees who come from around the nation and attend every year.
Through the years the camp has grown and evolved to become a top training and technique camp for the cross-country ski community. The number one goal is to provide skiers a top notch clinic experience, whether they are avid master racers looking for an early season training camp or skiers who simply want to improve their technique. The camp has assembled a high end coaching staff comprised of elite cross-country ski professionals. Barney commented, "Our first class coaching staff combined with West Yellowstone's Rendezvous Trail system - which consistently has some of the best early season snow in the country - makes this the ideal place in America to transition from dryland training to on-snow skiing."
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Zions Bank Boulder Mountain Tour 2016
Saturday, February 6
in beautiful Senate Meadows, 10:00am sharp.
Early Registration is Happening NOW!
Fees will increase on October 1.
In 2014 we were forced to alter our course slightly. This resulted in a few added K's but a much safer and smoother road crossing at the top end of the course.
Come join us in 2016 and see for yourself!
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SkiPost Coaches
Jon Engen Jim Galanes
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Supporting Tomorrow's Nordic Stars Today
JOBS
Galena Lodge
Galena Lodge is looking for a full time Nordic Ski Instructor for the 2015/16 winter season. Job includes nordic instruction, snowshoe guiding, packing trails, servicing yurts, merchandising, rentals, ski tuning, shoveling snow, answers tons of questions, lots of multi tasking and way more. This is a full time job and may include some evening serving in the dining room. Room and board are included for all full time staff. Check out www.galenalodge.com
Soldier Hollow Seeking Assistant Coach
Soldier Hollow is seeking an assistant coach for the upcoming fall/winter season. Team Soldier Hollow is a 150 skier club based out of the 2002 Olympic and Paralympic cross country ski venue in Midway, UT. More information on our youth ski programs can be found at teamsoldierhollow.com Primary responsibilities include: assisting with all practices, effectively communicating with athletes, parents, and coaches, traveling to local and regional races, assisting with waxing and other race day duties, driving Soldier Hollow vehicles.
Minimum Qualifications:
Experience cross-country ski racing and/or coaching
Current, or ability to obtain, USSA coach membership
22 years of age or older
Ability to drive Soldier Hollow vehicles
Available to work weekends during the winter season
The assistant coach position can be full or part time depending on qualifications and preference. Compensation is dependent upon experience.
Job title: Nordic Groomer at Snow Mountain Ranch/YMCA of the Rockies, Granby CO
Position Summary:
The Nordic Groomer is responsible for laying down a high-quality snow/trail product. This will be accomplished by operating and maintaining a Nordic grooming equipment fleet including snowmobiles, with pull-behind implements such as track setters and rollers, and when properly trained, the Nordic groomer will operate the cat groomer. Groomers are also responsible for on-going trail maintenance during the winter season, which requires the ability to safely operate chainsaws and other trail maintenance equipment.
Job title: Nordic Center Worker at Snow Mountain Ranch/YMCA of the Rockies, Granby CO
Position Summary:
Work collaboratively as a member of the Nordic Center team in carrying out the daily operations of the Nordic Center. To see an overview of the position, including requirements, compensation, and the application process, please view the Nordic Groomer position here: https://apply.coolworks.com/snow-mountain-ranch/job-list.asp
ABOUT THE SNOW MOUNTAIN RANCH NORDIC CENTER
More than 20,000 skiers per year visit our property covering 5,200 acres of mountain meadows at an altitude of 9,000 feet. Snow Mountain Ranch's Nordic Center has more than 100 kilometers of groomed trails accommodating everyone from the first-time classic cross-country skier or snowshoer to the elite racer/skate skier. We are proud to host members of the U.S. Paralympics Nordic team for their training, regional races, the Colorado Biathlon, and other world class events. Beyond cross country skiing, families and groups can enjoy ice skating, sledding & tubing, snowshoeing and sleigh rides. Canine companions are welcome to join skiers on some of the trails, for a full-family workout.
Mt. Bachelor Sports Education Foundation
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.
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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