By Duncan Douglas
Published: Fri Oct 31, 2008 2:00 AM MDT
Updated: Fri Oct 31, 2008 10:01 PM MDT
Everyone who races wants to improve as they progress. And one must remember that in order to achieve this goal, doing specific cross country training in the off season will lead to greater performance gains once on snow. Since the ski season is around the corner (cross country running season soon coming to a close) and snow is starting to fly it is time to increase the specificity of one's training.
The sport of cross country skiing is one of the most physically demanding and mentally challenging, requiring incredible athleticism to master. Consequently, Nordic skiers are great all around athletes. This means that in the off season, approx 8-9 months for most, XC skiers can excel in many other sports such as running, cycling, rowing, kayaking, and canoeing. Although cross training is a great break from actual XC skiing, and all these activities can lead to gains in fitness, they can also, in excess, lead to a decrease in ultimate cross country performance.
Why? Because our bodies adapt physiologically and neuromuscularly to the specific stresses that we give them.
Specific training will lead to the largest gains in sports specific fitness and results.
Tennis players don't play ping pong in order to win at tennis. Cyclists do not train by running and runners don't train by cycling, unless injured. Yet skiers will go off on a tangent and do most of their off season training in another sport then expect to transfer that straight to XC skiing. We all know of someone who will only row, cycle, or run to excess - all the while expecting to take this new found fitness and crush their fellow skiers in the upcoming winter.
That is not going to happen.
All training does not have to be had to be 100% specific. Cross training is an excellent augmentation to cross country skiing. When athletes are developing, it is healthy and good to have a diverse sports background. As athletes mature and get older it is necessary to specify in order to make the gains in performance that one needs to succeed at the regional, national and international levels.
Many Nordic athletes live and train in a virtual Nordic vacuum meaning most if us do a lot of our Nordic training alone. It is hard enough to find compatriots to go rollerski with, and almost impossible to find people to go to do huge rollerskiing hill repeats and specific ski strength workouts.
Yet there are plenty of people to go cycle and run with, making it to be motivated and train.
There are many barriers to doing adequate Nordic training cost of rollerski equipment, safe places to go rollerski, adequate terrain to train on, coaching, distances to travel to race and train, to name a few.
We can help ourselves by roller skiing throughout the spring and summer once or twice a week and taking poles when running on trails.
Don't get me wrong, I'm not preaching only ski on snow and roller ski all year. However, I do think the best way to maximize your potential as a skier is to ski! Skiing is the best way to become a better skier.
Remember if snow skiing is 100% efficient - then rollerskiing is somewhat less and all other activities go down in efficiency as compared to actual skiing. Not all of us have the luxury or the time to train primarily for skiing as members of the US Ski and Biathlon Teams. Yet whether you are an aspiring High School, College, or Citizen racer you can maximize your training time to ski fast by doing some ski specific training a couple times a week during the off season, and increasing the amount as the ski season draws near.
One can augment ski training by activating other muscle fibers with weight training and other sport modalities (running, cycling etc.) then recruit those activated fibers to ski specific function by going out and rollerskiing.
As the snow is starting to fly, here are a few ski specific strength endurance workouts to do on rollerskiis.
Find a hill that is approx 2-3 minutes long that you can descend safely. A neat way to quantify the size of a hill is to double pole up it and count the repetitions. A hill of 100-150 reps is usually adequate.
You can also compare and quantify different hills this way. I use V2 (www.jenex.com) rollerskis with brakes and speed reducers for safety reasons. They allow me to turn around quickly at the bottom and slow down if descending to rapidly.
This workout is a double pole/no pole skate combo. It separates the upper and lower body and builds sport specific strength quickly and efficiently. Usually do one to two times a week, starting with 5x and increase to 10x as tolerated. Double pole and recover back down the hill. The intensity should be moderate. Then skate without poles, with your arms mimicking what you would do if you had poles same timing as skating. Do V1, then V2 alternate then V2 technique repetitions, starting with 5 and increasing to 10. 10-15 min warm up and down.
The second option is a variation on the first. Use a hill as described above. Warm upand do sets consisting of skate up the hill without poles doing v1 or v2 technique, then double pole, for the third do V2 technique concentrating on integrated use of upper and lower body, emphasize a push and glide phase. Depending on fitness level start with one to three sets and work up to ten sets as tolerated.
Whether you do these workouts or your own version, training specifically for skiing will pay off on the snow!
For advice on double pole technique read the recent FasterSkier article:
http://www.fasterskier.com/news5692.html
Duncan Douglas is a two-time Olympian in Biathlon. To find out more about Duncan and read additional pieces, visit his FasterSkier blog at http://blogs.fasterskier.com
If you want to double pole like this, hit the roads (Photo: FasterSkier)
Published: Wed Aug 13, 2008 2:00 AM MDT
Australian National Team coach Finn Marsland was recently named Chairman of the Sub-Committee Cross-country for Lowlanders and Citizen Racers by the FIS. He recently shared his thoughts on the committee and his goals with FIS Newsflash.
I didnt go to Cape Town with the intention of becoming chairperson of the Cross-Country Sub-Committee for Lowlanders. Although Australia had sent teams to the Lowlanders competition in the 1980s, as coach of the Australian Team since 1999 I was always more interested in taking my athletes to compete in national competitions such as Swiss Cup and Austrian Cup, and having them progress up through Continental Cup to World Cup level.
After discussions with Lowlanders committee members and with Vegard Ulvang I found there was wide support to have the committee change its focus to providing support for developing nations, rather than focusing on running an event that had been superseded by strong Continental Cup competitions and Worldloppet competitions. The Worldloppet series is now the main attraction for citizen ski racers, and the Continental Cup series around the world are perfect stepping stones for new nations to experience international competition and develop athletes to the next level.
My vision for the Cross-Country sub-committee for development, which is what I would like to call it, is to provide support for developing nations. The goal is to bring more countries into the FIS Cross-Country skiing family; to help them develop and promote the sport at home; and to assist athletes to progress through the various levels of competition, ultimately to World Cup level. The starting point for each nation can be quite different. Some nations have no snow and no skiing culture; some have snow but no competitions; and some have domestic ski competitions, even FIS competitions, but no athletes competing at World Cup.
The main commodity we have to offer these developing nations is information. Information on how to train; how to organize a team; how to organize ski competitions; how to enter FIS competitions. On a number of occasions on Continental Cup and at World Junior Championships I have seen coaches from new teams turn up to team captains meetings without confirming the entry two hours before, simply because no-one told them they needed to. Most nations are aware there are qualification standards for World Cup and World Championships, but Im willing to bet that many athletes from developing nations do not know the new IOC participation criteria for 2010 Winter Olympics and what they need to do to qualify for Vancouver.
Initially I have three main tasks that Id like the committee to work on.
- Find new nations and enthusiastic individuals willing to join the sub-committee.
- Gather statistics on our current situation, so that down the track we can measure if the strategies of the Sub-Committee are effective. For example, finding out which nations compete regularly at World Junior Championship, World Championship, World Cup, and Winter Olympics, and in the various Continental Cup series. Are the numbers coming up or going down?
- Create basic information sheets for distribution to interested and targeted nations.
When we have achieved these initial tasks then we can look at other strategies to develop and promote cross country skiing below World Cup level. I have some ideas already, and Im looking forward to receiving input from other nations.
Thank you for this opportunity to outline my ideas for the committee. Dont forget, the Australia / New Zealand Cup for Cross Country Skiing starts on 9th August and concludes with the Kangaroo Hoppet at Falls Creek in Australia on 30th August. All nations welcome!
Source: FIS
By Lizzie Torkelson
Published: Tue Jul 01, 2008 2:00 AM MDT
Updated: Tue Jul 01, 2008 6:44 AM MDT
How many skiers do you know dedicated to youth development through mentoring? And how many of these individuals do you know who receive sponsorship dollars to pursue their athletic dreams in return for service to their communities? In the Arena (ITA), a new nonprofit, is making waves by integrating elite athletes and youth mentoring. ITA works to harness the power of athletes to effect positive change in todays youth. In turn, ITA provides the athletes with hard-to-come-by flexibility in the pursuit of their athletic aspirations.
I am proud to be part of the ever-growing network of family and friends that defines the Nordic ski world. From young athletes roots in the Bill Koch League to representing ones region at the Junior National Championships, nordies become part of a community that challenges and supports one another. In the last five years, US Nordic skiers have dramatically increased their impact on the international stage largely due to the commitment they are making to full-time training following their collegiate experience. Not that I need to remind anyone, but this is no small dedication of time or money.
In the Arena, a nonprofit founded in Cambridge, MA in 2006, is helping to provide a nationwide solution for civic-minded Nordic skiers in pursuit of an Olympic bid. Comporting to the ideals of Teddy Roosevelt- every citizen must be a good citizen if our republics are to succeed-In the Arena aims to improve the state of our society as a collective whole by elevating the experiences of its youngest citizens through connections with elite athletes in the communities where they live, train, and become de facto leaders. Through self-designed mentoring projects, ITA athletes serve as natural, high-caliber role models. They work to instill in youth the value of character development and integrity, a thirst for excellence, and an appreciation of civic engagement.
Currently, ITA supports a growing roster of 12 athletes who live in 10 cities and have impacted the lives of over 5,000 youths. Nordic skiers constitute one-third of our roster featuring the familiar faces of Nicole De Yong, Zack Simons, Laura Valaas, and Kate Whitcomb. I think the high proportion of nordic skiers on ITAs roster speaks highly of the close-knit and supportive Nordic ski community.
Why did Kate, Zack, Nicole, and Laura choose to work with In the Arena? If asked as a group, I think there would be a unanimous response: ITAs support allows athletes to continue the independent pursuit of their Olympic aspirations, to give back to their communities, and to focus on training and recovery instead of working long hours to make ends meet. Kate remarks: ITA enables me to make the most out of my training and recovery hours. The added bonus is that I am provided with a socially responsible answer to the question: So, what do you do? which is inevitably followed up with Is that all?. My work with children in Ketchum, IDs Hemingway Elementary School provides a balance for my otherwise selfish profession.
Likewise, ITA enables Zack to remain in Park City and train near his established support base. ITA presented the opportunity to give back to a community that had done so much for me in the past- It is great that through sport, ITA allows me the chance to do something that is not about me, but all about positively impacting the kids I work with at my alma mater, Ecker Hill International Middle School.
In addition to the vital support Nicole receives that enables her to pursue her athletic goals, her ITA experience working at the Wood River YMCA has allowed her to find a balance in her training and to live in a best-of-both-worlds scenario. I can focus and commit 100% to ski racing and have the opportunity to give back to my community and to know that I am making a difference in the lives of the kids with whom I work. In the flexible and relaxed atmosphere at the YMCA, I aim to help kids seek and realize their skills and potential.
Laura Valaas, In the Arenas most recent nordie addition, offers this final testament to the impact that ITA has on youth: working with my 5th & 6th graders and seeing the impact that I could have on their lives made me realize that because of my achievements in skiing, I can accomplish so much more working with youth than I could if I hadn't followed my passion. Knowing first-hand the positive impact that I can have on youth due to my athletic success motivates me even more to be the best skier I can be. Being a part of ITA has been incredibly affirming to me- I previously thought ski racing was something selfish I did because I enjoyed it, but getting to know each individual student and develop relationships with them is incredibly enriching. Working with my students this year has made me more patient with myself and others.
There is a common thread woven through these experiences catalyzed by In the Arenas support: it is possible to train full time and remain civically engaged. ITA encourages athletes to realize the power and magnetism of their elite status to catch and hold kids attention and to harness this elevated status through community mentoring.
In the Arena aspires to facilitate an increase in the network of elite athletes and the youth in communities across America. The words of Teddy Roosevelt in his speech, Citizen of the Republic, act as a reminder to ITA that there are endless ways to connect with and impact our youth. At ITA we honor and support those who are actually in the arena, whose face is marred by dust and sweatwho knows the great enthusiasms, the great devotions; who spends himself in a worthy cause- a cause that for ITAs athletes is two-fold: athletic pursuit and civic engagement.
What is on the horizon for In the Arena? ITA aims to impact the lives of 10,000 youth before the Beijing Olympics kick off in August. What about for those of us focused on Vancouver? This blossoming nonprofit organization aims to grow to a capacity able to impact 30,000 youth. A huge goal for a talented few!
If In the Arena sparks your interest as an athlete or donor, please visit our website at http://www.in-the-arena.org or call 1-888-95ARENA. On our website, you will find inspiring athlete websites and blogs and information on how to apply to our roster and donate to ITAs mission.
Kate and Nicole represent ITA at a recent Wood River YMCA summer event.
In the Arena has allowed Zack Simons to stay connected with his support network in his hometown of Park City where he trains and works in his alma mater middle school, Ecker Hill International.
Laura Valaas, shown here with students from the Sand Hill Elementary School in Anchorage Alaska, shares her love of skiing and science with fifth and sixth graders.
In the Arena program participants in Ketchum, ID
Published: Thu Apr 24, 2008 2:00 AM MDT
The Continental Skier of the Year is given to the skiers who race primarily in North America with top results on either the US SuperTour or the Canadian Nor-Am series.
Continental Skier of the Year (men):
Ivan Babikov (CAN). Ivan dominated the North American racing scene this year. He won every US Nationals distance race (four events total), the overall SuperTour title, and three Canadian National titles. He was second in the other Canadian Nationals distance race. He also had three victories on the Canadian Nor-Am circuit, and won both North American World Loppet events the Gatineau Loppet and the American Birkebeiner.
Continental Skier of the Year (women):
Kristina Strandberg (SWE): Kristina focused on the US SuperTour series, making 18 starts and winning four races. She won the overall SuperTour title and had two podium finishes at US national events. She finished second in the American Birkebeiner World Loppet race.
Honorable Mention: Perianne Jones (CAN). Perianne made an impressive 12 starts on the Canadian Nor-Am cup circuit while also spending two stints in Europe to race World Cups. She had three victories and five second place finishes in Nor-Am events and won the womens overall title.
Ivan Babikov on his way to victory in the American Birkebeiner (Photo Credit: Factory Team)
Kristina Strandberg racing on the SuperTour (Photo Credit: Factory Team)
Other FasterSkier Awards:
- Harvey and Sargent are FasterSkier Juniors of the Year (April 21)
- Stephen and Kuzzy are FasterSkier Rookies of the Year (April 22)
- Maria Grevsgaard and Marius Korthauer win FasterSkier Collegiate Skier of the Year awards (April 23)
- FS Continental Skier of the Year (April 24)
- FS Performance of the Year (April 28)
- FS Skiers of the Year (April 29)
Related on FasterSkier.com:
- Babikov and Strandberg Win SuperTour
- Babikov and Stephen Repeat; Lillefjell Surprise US 50Km Champion
- Babikov and Stephen Win at Distance Nationals
- Babikov and Stephen Top Podium in Freestyle Race at Canadian Nationals
- Babikov and Dong Win American Birkebeiner
- Babikov Gains Canadian Citizenship
- Golovko and Strandberg Win North American Marathon Cup
- Strandberg, Golovko Win Aspen SuperTour Classic Race
- Strandberg and Zimmerman win SuperTour Distance Event
Originaly from Source
By Leslie Hamp & Cherie Morgan
Published: Sat Feb 16, 2008 2:00 AM MST
HAYWARD, Wis. With just one week til the 35th anniversary American Birkebeiner in Cable and Hayward, Wis., Executive Director Ned Zuelsdorff today announced its full steam ahead for a full race with a Main Street, Hayward, finish.
“The trail is in excellent condition for both ski-skating and classic skiing,” Zuelsdorff said. “It has been a great winter with the early heavy snow followed by the continuing weekly light snow showers we've received. Last nights 4″ of snow was a bonus.”
Zuelsdorff said the Birkie and Birkie Classic Trails are covered with a firm and fast six-inch base. He identified Lake Hayward as an area where some work was needed.
“There is a thin snow base over most of the lake and recent snow has helped a lot. We've been grooming the lake for more than a week to get it ready for the Pre-Birkie, Barnebirkie and of course the Birkie itself,” he said. “We'll plow portions of the lake creating a good ribbon of snow all the way across the lake bringing the skiers to Main Street for their finish.”
That's good news to the 9,000 skiers, 2,000 volunteers, 15,000 spectators and organizers of the 35th anniversary event that begins Thursday, Feb. 21 and culminates with the 51-kilometer Subaru American Birkebeiner, 53-kilometer Birkie Classic and 23-kilometer Kortelopet sponsored by the State Bank of Drummond and Cable Chamber of Commerce on Saturday, Feb. 23.
“As of February 14, we have just over 6,100 skiers registered for the 51K Subaru American Birkebeiner, 53K Birkie Classic and 23K Kortelopet sponsored by State Bank of Drummond and Cable Chamber of Commerce,” Zuelsdorff said. “In addition, we have close to 200 skiers registered for the Johnson Bank Prince Haakon 12K event, and we expect another 1,300 kids, ages 3-13, to participate in the Sons of Norway/Salomon Barnebirkie, nearly 400 teens to race the CenturyTel Junior Birkie, and around 300 for the Cheqtel 5K and 10K events. In all, we are expecting 9,000 participants in our 2008 American Birkebeiner races and events.”
Birkie staff are in high gear taking new registrations while volunteers and staff organize awards, food and staffing for the 11 aid stations along the Birkie course.
On race day, Zuelsdorff will welcome the diverse gathering of cultures from around the world, count down to the starting gun, and send 6,600 Birkie and Kortelopet skiers on their way.
Skiers from 21 countries and 48 U.S. states participate in the American Birkebeiner. Aside from the United States, the top three countries represented are Canada, Norway and Russia. The top five U.S. states include Wisconsin, Minnesota, Illinois, Michigan and Colorado.
Birkie and Kortelopet skiers are 27% women and 29% classical style skiers representing increases this year for both of these groups. Skiers range in age from 13 to 85 for these main events.
Ed Harjala will be completing his 20th Birkie this year just before celebrating his 86th birthday. Skiers can join Ed by registering for the American Birkebeiner or Kortelopet online at www.birkie.com
Skiers can find registration forms at www.birkie.com. Skiers are asked to register in person Race Week at event sites for the Swiss Miss/Salomon Barnebirkie, the American Birkebeiner Elite Sprints, Citizen Sprints sponsored by Northshore Promotional Group, Sun Flour Market and Outdoor Ventures, CenturyTel Junior Birkie, Cheqtel 5K/10K, and Johnson Bank Prince Haakon 12K.
“Birkie 2008 looks to again be a fantastic event thanks to the skiers, sponsors, local businesses and nearly 2,000 volunteers who have made this race possible for 35 years,” Zuelsdorff said.
In addition to races and events for all ages and fitness levels, Birkie 2008 features a slide show tracing the fantastic history of the event, Welcoming Ceremony, re-enactment of the historic Birkie start up Mt. Telemark, Parade of Nations, Ski Expo, On-Snow Demos, seminars, pasta feeds, music and lots more. For a complete Schedule of Events and up-to-the-minute information, log on to www.birkie.com.
“We encourage folks to join us for this annual celebration of fitness, personal endurance and outdoor enthusiasm,” Zuelsdorff said. “We promise something for everyone.”
Birkie 2008 is sponsored by Subaru, State Bank of Drummond, Cable Chamber of Commerce, Johnson Bank, Superior Publishing and other businesses throughout the region and country.
About the Birkie: Celebrating its 35th year, the American Birkebeiner (1-800-USA-BRKE; www.birkie.com), February 21-23, 2008, is the largest and most prestigious cross country ski marathon in North America. Spanning more than 50 kilometers from Cable to Hayward, the Birkie is part of the Worldloppet series of 14 international races, part of the American Ski Marathon series of 14 races, and part of the lives of citizen skiers from around the world. Sponsors of Birkie 2008 include Subaru, State Bank of Drummond, Cable Chamber of Commerce, Johnson Bank, Sawyer County Record and Superior Publishing, and other businesses throughout the region and country. Find out more at www.birkie.com or call 715/634-5025.
Source: www.birkie.com
Published: Mon Jan 21, 2008 2:00 AM MST
Ivan Babikov received his Canadian citizenship this past Friday (Jan 18th, 2008), marking the end of a long trek that starting in May 2003
Ivan also received confirmation on Friday by FIS Race Director, Jurg Capol that he will be able to start in the Canmore Word Cup as the COC-NorAm Leader position for men (Ivan replaces Alex Harvey as the points leader as he is not able to compete in World Cups during this period due to injury). Although he is now a Canadian citizen, Ivan is still competing under a Russian FIS license and therefore obligated to uphold some Russian Team guidelines (so look for Ivan in a Russian National Team suit for the course of the Canmore FIS World Cup.
Read the full article on Babikov's quest for Canadian Citizenship on x-c.com.
Source: X-C.com
Ivan Babikov racing earlier this month at US Nationals (photo Credit: Factory Team)
Published: Thu Jan 17, 2008 2:00 AM MST
Updated: Thu Jan 17, 2008 8:10 AM MST
The Jury and Competition Committee of the CXC Mt Itasca SuperTour/CCSA/MW JOQ/HS/Citizen races scheduled to be held this weekend, January 19-20 in Coleraine, MN, regret to announce that the races have been canceled due to predicted extreme cold weather. Athletes registered for these races will receive a mailed check to refund entry fees less $5 to cover existing expenses.
Read the rest of this entry »
Published: Tue Nov 20, 2007 2:00 AM MST
Wilmington, MA - West Yellowstone MT: Swix Sport is proud to announce the
return of Kevin Sweeney to the position of Swix Nordic Racing Service
Director. Kevin rejoins the Swix management team in a similar capacity as in
the pervious 2 years. Kevin will be providing specialized racing information
to retailers, working with elite level racing programs, as well as supplying
technical support at Citizen races, Senior and Junior Nationals.
Steve Poulin Vice President of Sales, Swix is extremely pleased to welcome
Kevin back. Kevin brings a very high level of experience expertise and
knowledge to Swix retailers, elite racers and team programs. As the clear
market leader, Swix is expected to provide this level of service and with
Kevin back on board Swix will be able to supply it .
I am excited to pick up where I left off in providing racing service and
support, says Kevin. This is a great opportunity for me as Swix Sport
continues to provide great products that are a pleasure to promote at all
levels of racing. I am really looking forward to the coming season.
Mr. Sweeney will also be responsible for the coordination of the Swix
Technical Service Team including, clinic scheduling and content creation
along with being the liaison for Swix with the U.S. Ski Team.
