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SkiPost
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Volume 18 Issue 6: June 9, 2016
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Ask us, We Answer
Do you have a Nordic training, technique, equipment, travel, or event question?
Just email us at
[email protected]
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No Time to Workout Training Plan
Dear Andy,
I work full time and go to school in the after hours. So I have very little time to train. What should I focus on in the little training time that I have?
Max
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.
Reposting an article by Scott Loomis
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Rubberband
Training is like stretching a rubberband. Stretch your limits a bit, and then let your body recover. If you pull the rubberband too far it may snap.
Andy at SkiPost
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Inspiration
Hi Andy. Do you use any specific types of methods to inspire you to keep on training ALL spring, summer and fall? I'm having a super hard time trying to maintain my fitness that I've acquired over the ski season. The running, biking etc. is NOT cutting it for me!!! Any thoughts? Mike
P.S. If I had the time and money, I'd be in Bend on that snow????
Dear Mike,
If you create a training plan it makes it much easier than to just go out every day and try to train. Then you are just exercising. Segment the year into periods and then segment the periods into weeks and days. You can do this yourself or better yet you can get a coach who will help motivate you. It is also easier to train for a race than to just train to train.
Andy at SkiPost
Why training periods?
A high level of fitness is built systematically with progression and patience. For progress to be consistent there must be a progression in the training load. At the same time, certain types of training cannot be completed without building up to them. Train too much or too hard too soon and your body will not respond optimally to the stress. For instance, if you walk without shoes a little bit everyday and a little bit longer everyday you will develop calluses and eventually be able to walk shoeless for long periods, but, try to walk too far on the first day you will simply get blisters.
Training Schedule Basics
Begin by identifying your goals.
Be realistic about the amount of time and energy you can give your athletic goals, plan accordingly and while you should try to stick to your plan, don't obsess over it. Missing workouts should be expected, and one shouldn't try to make up for missed training.
Plan in reverse from the date of your primary goal.
Mark the date or dates of your season's primary objective on the calendar and plan backwards taking into account the length and focus of each period of training, as well as all personal considerations. Specific means to address your strengths and weaknesses should be incorporated into your training plan.
Athlete Self Analysis
Place a check in the box on the right that best agrees with the statement on the left.
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Yes
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Sort-Of
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Not Really
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No
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I can ski forever
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I do best in 50km races
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I do well on long gradual hills
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I do best in 30km races
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I do well with an even race pace
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I can only go medium hard/fast
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I do best in 15km races
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I rule!
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I do best in 10km races
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I can go very hard/fast
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I do well with a varying pace
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I do best in 5km races
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I do well on short, steep hills
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I do best in 1-2km sprint races
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I have a great sprint
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Checks moving from upper left to lower right indicate strength in Endurance and a weakness in speed. Checks moving from upper right to lower left indicate strength in speed and a weakness in endurance. Checks pushed right in the middle of the graph indicate a high-end fitness weakness, such as low Vo2, lactate threshold and/or poor economy. Only testing at a qualified lab can determine where your physiological weakness in this zone lies.
You can gain some beneficial information from analyzing your performances in your five best and five worst races. See if you can find trends that might help indicate your strengths, weaknesses (area's of greatest opportunity) with regard to fitness, strategy, diet and your race and pre-race habits. Things to consider are the race distance, technique, individual or mass start, snow and weather conditions (cold/warm, soft/hard tracks), course type (hilly, flat, steep, gradual), strategy (start hard/easy, attack the hills or ski an even tempo), nutrition (general, morning of, day before), other (travel, sleep, emotional state, race size...)
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Use your poles in Summer.
I feel I am to old and fragile to rollerski. What should I do instead?
SM
We suggest you hike and run with your ski poles and use them
to push off with
as you would when skiing. You can use the poles you ski on snow with, but it is better to use poles that are shorter than your on-snow poles. The exact height will be determined by the energy you can put into the effort.
When classic skiing on-snow you would use a poles about 83% of your height.
If you are just Nordic walking than you would use a pole around 70% of your height. So you exact dryland pole length will be determined between 83% and 70% of your height by how dynamic your striding, bounding and poling is.
Andy at SkiPost
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Start Poles
Durable from Thick-Wall Tips
Max stiffness & min weight from
Fat
,Thin-Wall Tops
Min s
wing weight & max durability from Skinny
,Thick-Wall Tips
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Swenor Brake
If you ski up the Galiber you may just need a brake to come down.
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| Brake on. |
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Brake off
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One lens that does it all!
The ULS lens is a photochromatic lens that changes it darkness based on the brightness of the sunlight. In low light conditions it is virtually clear, blocking only 11 % of the light and in the brightest conditions it is gets very dark blocking up to 86% of the light. This is the widest spectrum available. In addition to that it is fog free and sheds water. To reward those reading this, use a "SkiPost" discount code for next 24 hours at
blizeyewear.com/
Get some Bliz and Keep Focused
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MARK YOUR CALENDAR!
Registration Opens May 2nd
for the Following Events!
Kortelopet - Friday, February 24, 2017
Prince Haakon - Friday, February 24, 2017
44th Slumberland American Birkebeiner - Saturday, February 25, 2017
Birkie Tour - January 1, 2017
Waves Fill Quickly! Get Your Registration in Early!
www.Birkie.com/Ski
Just announced! Wave Seeding & Timetables for 2017!
Check out the 2017 Birkie & Korte wave seeding tables and timetables!
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Durango Nordic Ski Club
Seeking Nordic Program Director/Head Coach
Durango Nordic Ski Club (DNSC) in Durango, Colorado has an opening for a Nordic Program Director (NPD) / Head Coach (HC) for cross country skiing. The position is a year-round position with April and May off from training.
Application Deadline June 15, 2016
To apply: Mail or e-mail a cover letter of application and an up to date resume to:
Mailing Address:
Mike Elliott
[email protected]
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Park City (UT) Nordic Ski Club
Comp Team Assistant Coach:
PCNSC is seeking a part-time assistant Comp Team coach. The Comp Team is a year-round training program for high school age athletes. Responsibilities may include but are not limited to implementing and/or participating in a variety of workouts including rollerskiing, running, mountain biking, skiing and weight lifting; attending and driving to/from camps and competitions; and applying glide and kick wax.
Candidate must have good communication and leadership skills. Prior coaching and/or racing experience preferred but not required. USSA Level 100 coaching certification must be obtained by December 1, 2016.
Kickers and Gliders Program Lead:
PCNSC is seeking a lead coach to run the Kickers and Gliders program for winter 2016-17. Kickers and Gliders is an after school cross-country ski program for 50-70 youth ages 7-10. This is a 13 week position from December to mid-March. Responsibilities include lesson planning and implementation, group organization, communication, and rental equipment management.
Candidate must have excellent organization, communication, and leadership skills. Prior coaching and/or racing experience preferred but not required. USSA Level 100 coaching certification must be obtained by December 1, 2016.
If desired, the above positions may be combined. Interested applicants should contact Morgan Smyth at
[email protected]
Park City Nordic Ski Club, located in Park City, UT, is hiring for the following positions:
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Agamenticus Ski Club
Agamenticus Ski Club of York, Maine is searching for a: Head High School Nordic Ski Coach. Interested candidates should have enthusiasm, passion in the sport of Nordic, and ideally a background in cross-country ski racing. Our program is new, up and coming with great potential to develop into greatness! Must enjoy working with local & regional Jr. skiers and introducing new racers to the sport.
Helpful credentials: CPR/AED, Wilderness First Aid, USSA Level 1 Coaching Certification.
Seasonal position runs from Nov. to March; coaching stipend DOE. For more information, please send CV, resume, and references to Laura Creagan at: nefi[email protected]
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S
ki And Coach In Paradis
e!
Crested Butte, the nordic ski capital of colorado, is inviting applications for head coach/program director for its junior comp team and youth programs. CB Nordic is looking for a self-starter, someone with a passion for skiing and the drive to build a solid program into a nationally prominent program. Our ideal candidate will be a highly energetic and charismatic team player who can inspire a great team of assistant coaches and volunteers. Important qualifications include high level racing experience, waxing expertise, leadership skills and confidence in athlete development. successful coaching experience is required.
This is a 7 month position, mid- September 2016 - mid April 2017, with excellent opportunities for creating summer programming and additional compensation.
For a detailed job description and compensation, contact Keith Bauer,
[email protected].
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Stratton Mountain School
Stratton Mountain School is looking to hire an assistant coach for the 2016-2017 season. Depending on the candidate, the position will be for 4-5 months, or the duration of the school year (Sept-June). If you are interested please contact Sverre Caldwell at: [email protected]
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Clarkson University (Northern NY) is seeking a graduate assistant coach for Cross Country running and Nordic Skiing. The Graduate position includes a $10,000 stipend
plus tuition (employment is contingent upon proof of acceptance into graduate school at Clarkson University). Responsibilities include but are not limited to: assisting the head coach in the daily operations of a division III program, and other duties assigned by the athletic department.
Bachelor's degree and competitive Nordic experience required.
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Lander Wyoming
There is a good chance that you've never heard of Lander, Wyoming, but it is making it's waves as one of the best outdoor towns in the US. It was recently
ranked in the top 20 by Matador Network and has endless potential to meet your every adventurous need. Lander Valley High School is seeking several assistant Nordic Skiing Coach positions to be filled for the upcoming season (November 2016-February 2017).
Here is the application link. The Nordic programs in this town of 7000 are growing with about 40 kids at the High School level, 70 at the Junior High level and a growing youth program run through the Lander Nordic Ski Association. Skiing is available most of the season just 2 minutes from town at the golf course and great conditions can always be found at Beaver Creek about 30 minutes from town. The infrastructure is here; we are looking for enthusiastic coaches who love working with athletes of every level. If you have any questions please feel free to contact Head Coach Norm Cessna at
[email protected]
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Momentum Northwest
Momentum Northwest seeks a Program Director/Head Coach
Momentum Northwest, a non-profit organization founded in 2014 to promote youth cross-country skiing in the greater Seattle area, has an opening for a Program Director/Head Coach. This is a year round position.
To apply: Mail or email a cover letter and resume to:
[email protected]
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McCall Winter Sports Club
The McCall Winter Sports Club (MWSC) is seeking to hire a Seasonal Nordic Head Coach for the club's Nordic Program. This position would lead, motivate, educate and provide direction to athletes/members of the MWSC Nordic program in all facets of Nordic skiing. This would include U18/U16 racing programs, Middle School, Youth, and Biathlon. Position requires availability for practice 4-6 days per week and other aspects of running the team which can be flexibly scheduled around other commitments. Additionally there are 8-10 multi-night trips scheduled each year in which the head coach would be expected to take part. The position is part time (25-30 hours/week during the ski season from October through March).
Check us out at www.mccallwintersportsclub.org
For more info regarding the position, contact John Gebhards at [email protected] , 208-630-4093.
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Gear West Ski and Run
web/e-commerce/mail-order
Gear West Ski and Run
is a Twin Cities/Minneapolis based sports specialty campus. We are starting our 24th year in business as a leader in Nordic skiing and running but we are diversified in paddle boards, soccer, lacrosse, alpine, snowboard, and casual clothing. We are looking for a knowledgeable person with experience in our key sports categories and a background in web/e-commerce/mail-order. If you are looking for a great job in the outdoor industry please send resume to
Jan at
[email protected]
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About SkiPost
Cross-Country skiing's community lodge. Where knowledge and stories are shared. The goal of SkiPost is to make the sport of Cross-Country skiing easier and more enjoyable for all who choose to participate. If you have questions on Cross-Country Skiing email us [email protected] and visit SkiPost.com
Enjoy Winter,
Andrew Gerlach
Director/Editor- SkiPost
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