Tuesday, December 30, 2008

Train Up or Let 'er go Down


Week five and once again there is snow. You are welcome. The snow was bad enough that several did not make it [although Greg and Joram did from Sheboygan] .
We had a nice circular gathering and did a pretty solid effort judging by Lulloff Sweat Index which measured "gross".
It may pay to remind everyone next week [at 5:54pm] that it is really the core muscle groups that make or break you. Most of the time tonight when we saw technical slippage it was a failure to maintain core tension.
We saw some creative technical movements tonight and while I'm all for positive expression we may have to conform to a higher standard. There is style but only after basic technical skills are mastered.
There are a lot of cool videos that can help you improve on technique. One of my favorite sites is http://www.xczone.com/newmainpage.htm . They have a lot of film. The Unlimited is a fun one but they have lots. Cool stuff. With all the new snow there is not reason not to be skiing. Birkie skiers need to be starting those LSD [long slow distance] skis efforts of 3-4 hours duration, once per week. These are to be skied at easy level one/two paces [60-65 % of max] but steady. Keep stopping to a minimum, have your bottle stops planned and GU at the ready. These are sustained efforts best suited to moderate terrain for the early season. Make the most of these by experimenting with wax, food and even clothing. Better to know now that pickled herring does not sit well with your tummy after two hours. After the ski be sure and get dry clothes, re-hydrate right away and recover for the next week. As always these are perfect days to refine and perfect technique.
By now most of you have the Class Jacket. It looks pretty sweet. Grovel is not too strong a word to describe what I went through for those. The remainder are at In Comp and I will have the rest at class next week. Color is first come first serve but almost everyone likes both.
Many of you are skeptical of my chances of making you hip but I will persevere. If you cannot Train Up you can always http://www.youtube.com/watch?v=eyDYTNw4QAE and if you don't believe that is hip the better half will talk about you behind your back http://www.youtube.com/watch?v=7fpW1thGues .
Nice night, drive careful and spend new years day on a three hour ski. SO2 next week at 5:57pm.


Gary gets huge and eats Sam.






Think like a Beaver.

Two friends not talking to each other.








Wallace takes a knee, whooosy!






Nice hair.

Tuesday, December 23, 2008

Working on the Chain Gang





I have not seen acting like that since Cool Hand Luke. The group actually had me convinced that you were suffering. What thespians! Had I not known what kidders you are I would have felt bad.

That is what good skiing is all about, acting out a motion and repeating it over and over [and over and over]. The more you repeat the motion the more likely it is to become permanent. That is why we want it perfect before we train. People generally learn new tasks three ways. Some can be simply told what to do and they can visualize it and achieve the task. Some need an image to see and others actually need to be postured in the correct effort. No one way is better than others but rather it is just the way it is.

I think it is extremely beneficial to watch and mimic better skiers. That said one has to be careful that they realize that the best skiers ski fast not because of a certain technique but rather use a technique because they are fast. An example is a world class male can V2 most courses today not because doing a V2 is faster but because they are fast enough to V2 [a lot]. It is an important distinction. A lot of skiers think that by doing such and such they will ski fast but in reality when you are skiing fast you will likely do those things. Try watching this video but be sure to fast forward through to the good stuff. http://www.universalsports.com/mediaPlayer/media.dbml?SPSID=105880&SPID=12760&DB_OEM_ID=23000&CLIP_ID=347575&CLIP_FILE_ID=352242&_MODE_=ONDEMAND&db_oem_id=23000 This is the women’s world cup opener this year in Sweden. I like watching the women as they typically ski smoother than the men and in practical terms race at a speed somewhat closer to us. Note by that I mean they could kick our butts and some would surely finish in the top 10 overall at the Birkie if not winning it outright! Note the push coming from the hips, very smooth and consistent. Note this is an interval start race and the fastest skiers go last.

We had a pretty solid night effort wise. Some of this is pretty stout stuff so remember my 1/3 failure rule. We continue until about a third of the group has to stop, that’s my sign that everything is going to be OK……or I’m sadistic. Now it is time to ski and there are no excuses as the snow is great. Go to www.skinnyski.com and read and submit trail reports. Skiing in groups is fun and really beneficial. Long trains of skiers dramatically help everyone improve. I am surprised not to see it being done more. Getting locked in stride with others is a fun way to ski fast and will make you very hip in the eyes of others, so will listening to http://www.youtube.com/watch?v=dqW3zGeeIUU&feature=related and if that is not enough you could try http://www.youtube.com/watch?v=w7B238iwAmw but be careful, that kind of cool can hurt you if you are not already skunky.
We start at 6:00 pm next Tue. So set your sundials 10 minutes ahead and SO2

Wednesday, December 17, 2008

Snow is No Ordinary Word











Just when he thought it could not get harder, Andy noticed the almost flat tire on his truck on the way out. First he had a schoolin’ in fitness and now he would be late for his late night hot cocoa and pickled herring [it’s a Norwegian thing].

Week two was somewhat of an eye opener for most. That said most responded well and there seemed to some solid efforts, nice. Especially gratifying was the control demonstrated during the ab work we did although you might not like it today. The “Uber Langer award has to go to Tony, Tyson, Kurt and Andy not so much for their efforts on the “high box” but their never giving me the satisfaction of seeing how much it hurts. My pulling rope against Tyson was like hooking up my 12 pound dog Nellie to a dogsled, lots of yapping but I don’t think I hurt him much.

Next week we should hand out jackets. I tried to “pre-size” everyone but my perception of size may be skewed. We will have some extras and can have a second printing if needed. The two inches of snow we received last night cleaned up things well. The predicted 5-10 inches for Thurs/Friday will be awesome with the nuke proof base we have. I take credit for the snow. The snow dance we started 3 weeks ago hill bounding is having the desired effect. We just need to keep it up.

Note Steve P’s HRM graph. I guess it IS hard. I am linking in some of the unedited articles I had in Master Skier that were too truthful to print (or bad). If snow is your passion and you are ultra hip you will want to look at this: http://video.google.com/videosearch?hl=en&q=passion+is+no+ordinary+word&um=1&ie=UTF-8&sa=X&oi=video_result_group&resnum=4&ct=title Look for trail reports and add your own at http://www.skinnyski.com/ and watch the http://www.universalsports.com/ for world cup skiing coverage. Be sure to expand our HRM graph, pray for even more snow and get out and ski….lots! See you next week at 5:58pm.
A Christmas Ski Wish


I spend a lot of time daydreaming while I ski and think up new ideas and solutions to problems that we skiers face. Unfortunately I am more of a concept man and less of a doer so hopefully Santa’s elves will take my wish list and run with it this year.

A better Wind Brief. I have had dozens of wind briefs over the years and some work well but I can never say I was too warm. Note here girls that this is the men’s equivalent of childbirth, you too can never understand! I would like a brief that can be customized. Cool, Frigid and Arctic, with inserts to accommodate the different conditions culminating with a pocket to insert chem packs into. If you ever had to choose between keeping your ears warm or stuffing a hat down the front of your suit you know what I’m talking about.

As I get older most of my toughness has gone south for the winter. I dress warmer, eat more and ski slower. I used to ski bare handed all the time. One race years ago we skied at below zero temps, without gloves. Not anymore. What I would enjoy now is Heated Grips. We can send a man to the moon but we still have to hold onto a cold piece of plastic? How about a grip with a heater element that you can plug into a power port on your car. The grip only needs to stay warm for 15 or 20 minutes, by then even my feeble old circulatory system is up to temp. Weight? At 10 below I don’t care and that goes for cost as well. Compared to sticking my frozen digits into my armpits a warm grip would be priceless.

I hate waxing. I have waxed all my life and am pretty good at it but it is not fun, never has been. I would rather just ski. These new fluorinated liquid waxes work pretty well but they come off fast making my skis slow again in no time. The solution: The Wax Pump. Here is my idea. When building a ski, mold in a small bladder under the foot area with a thin line leading to the tip. Build in a valve similar to a bite valve on a hydro-pack. You fill the reservoir with a liquid wax through a port on top the ski. As the ski flexes the liquid is pumped out of the tip flowing over the base. Voila! Fast ski! Imagine the next food stop at a ski marathon; “Water”, “energy”, “bananas” …….”F4”, I am so there on that one.

Peace on earth would be nice but I would settle for peace between binding makers. A few years back Rottefella introduced the NIS Plate which allowed one to slide a binding on and off a platform on the ski and even customize it’s placement fore and aft. No holes had to be drilled; it was a great system except for one thing. I like Salomon boots. For me the fit and performance of their boots is not debatable. I am absolutely giddy over my S-Labs; I like the feel, the look, everything about them except that I cannot put them on my buddies NIS equipped ski. So here is my Christmas wish. Let’s get Mr. Salomon and Mr. Rottefella to come over to my place for dinner. We can have some of my favorite Minestrone soup and come to agreement over this system. Surely the Amer tech weenies can come up with a binding that will fit on the NIS plate and Mr. Salomon can compensate Mr.Rottefella with an appropriate amount of pickled herring or whatever it is they use for currency in Norway. If that works then I’ll go for peace on earth.

The last thing on my list from Santa this year is Snow. Without snow we really have nothing but frozen dirt which is not all that much fun. I am not too fussy but I like an older metamorphosed snow with just a hint of new powder blended together by a Pisten Bully Paana as it flows through the forests of northern Wisconsin on a sunny 21 degree day. Perhaps while passing overhead at Christmas, Santa could spray special Elf Dust on all the Oak trees causing them to drop their leaves in the fall like all the other “good” trees. Did I mention I like all climbs to be preceded by fast downhill’s with a track set in the optimum line with nobody allowed to herringbone on easy uphills. Thanks go out to the Elves. I’ll be thinking about you as I head out for my next ski.

Wednesday, December 10, 2008

Change we Can Believe In




It started. Birkie Class XVI is on and we are making changes already. I expected some start up hiccups and we have already addressed them. We are going to open up the area a little giving us more room. How we managed that before is beyond me. The search for the lost riser bases has begun and the sound system will be muffled by next week. We already have a complete roster done and everyone will be copied on that by next week. Please feel free to use the locker facilities located on the right as you approach the gym. I will be there as Sam H. says seeing my midriff gives him the heebies.

A couple points of interest: WE FORGOT THE ROPES! I had them there but we ran out of time. Bummer. That is possibly the most fun thing a lot of folks will ever do, of course those people have been locked away in a Greek prison for thirty years. Rest assured we will use them soon.

Technically it was better than expected [don’t confuse that with great] and for a very easy start it went pretty good. Note though that when really tired your brain is not the boss and that any motion if not automatic will not be there. Practice makes permanent, not perfect. The turnout was stellar. This has to be the highest 1st night ever.

The jackets are at the printer and hopefully will be done next week. They are the best yet by far. We have two colors somewhat divided by size. Some will wear blue and some black based on size. Both are nice and the blue matches the twinkle in your eyes.

Since snow is here and conditions range from good to great I would try to ski at least three days a week. Virtually all trails from GB south to MKE are good. Put http://www.skinnyski.com/ in your “Favorites” and keep up and write a few trail reports. It’s fun and easy and you can even send in some photos. Many have asked about lesson and classes be sure and look at www.incompetition@tds.net . There is info on our home page.

I hope no-one got sore because if you did you will not like next week. The rope returns bringing with it death and destruction, well at least death. We hit go time at 6:00 pm with the snow brief.

SO2
ME

Tuesday, December 2, 2008

Bag the Bounding there is Snow in them Yonder Hills


.......my dream job. When I retire you will be able to find me at the controls of a PB Paana winding my way out on some ski trail in northern WI.
A year ago to the day we had our 1st skiable snow and history repeats itself. The snow forcast from NOAA http://forecast.weather.gov//MapClick.php?FcstType=text&TempBox=1&WindBox=1&WeatherBox=1&PoPBox=1&textField1=44.519&textField2=-88.02&Submit=Submit&MapType=3&site=MPX&CiTemplate=0 calls for more snow and cold nights. Pinch me I'm dreaming. There is grooming both north and south with up to 10" in the Kettle Morraine. ORD to Ironwood has skiable snow. Locally the trails are being rolled but they need a little more work to be able to use the good skis. Check www.skinnyski.com as the trails reports are flowing in.
It looks like hillbounding is over for the year, don't be sad. You can see our channel 11 broadcast of our bounding session at: http://www.fox11online.com/dpp/good_day_wi/gdw_wluk_ski_fitness_200812020834_rev1
Birkie class starts in 7 days. There are a couple spots left. Tonight [really, tonight] start a crash course in crunches. 51 reps. You only a few days to get in shape and ve vill vork zem aabs. Be forewarned, 51 reps each night.
Snow is here. Get the skis scraped and go find it after your 51 reps.

Wednesday, November 26, 2008

Thar She Snows!



As you know by now we bagged the bounding Tuesday. With crusty snow on the hill it would have been more of a Hill-sledding effort. If you recall last year we missed the last session (Dec. 4Th) due to snow so that this snow is two weeks ahead of last years early date. That is so sweet. Next week bounding will be dependant on if the snow sticks. Baird's Creek has a north facing exposure making it hold snow longer. Check here next week.

In other news there is snow in the UP. Most trails are groomed and in good shape. Last Saturday the 22Nd we saw -7 degrees up north. Making most lakes freeze tight. In the next few days I will reconnoiter Barkhausen's ponds and look at other possibilities. Remember, anytime you ski on ice never go out farther than you are willing to fall in! For ski conditions throughout the Midwest go to Trail Reports at http://www.skinnyski.com/ . Check out the photo from Neguanee last week. They saw almost 20".

We are two weeks from the start of Birkie Class XVI. Are you ready? We will be sending out email blast starting a countdown of things to do as we get close. We have a couple spots left. See http://www.incompetition.com/ for info. Time to scrape the travel wax off the skis. I have a feeling that this time it's for real http://www.youtube.com/watch?v=0JGaMXZ1jpk&feature=related

Wednesday, November 19, 2008

BOT Nov. 18th Bound Like a Buck

Just when you thought it could not get any harder Mr. Lenz up’s the ante by doing pushups between reps. Not to be outdone Matt joins him while wearing shorts and a tee shirt (it’s 27 degrees and the ground is frozen for Pete’s sake). Not liking the gauntlet of challenge being thrown at his size 11’s Roy decides to do five reps during the Lactate interval dragging Lenz and Metzger with him. Testosterone does strange things to a man….of course it is the rutting season.

Twenty one bounders warmed the hill with a spicy variety of bounds. We added several new twists to the mix including some jump skate action which was pretty hard but not as hard as what these guys do. http://www1.nrk.no/nett-tv/sport/spill/verdi/81711 Watch the leaders as they climb the short steep climb in the middle of the race. Notice the coiled power and aggressive stance and of course high tempo. Wow indeed.

The coldest day of the season had little effect as things warmed quickly and we started hearing a little serious breathing in the still night air. The efforts are ramping up with a noticeable quickening of the pace. That is perfect as when we do get on snow there is typically an abrupt slowing of the pace as you get your ski legs back.

There is snow in the UP with both Valley Spur and ABR and Wolverine grooming. They had almost a foot with more still coming down. See http://www.skinnyski.com/ in their trail reports section. We are closing in on Birkie Training Class XVI Dec. 9th with a few slots still open, see http://www.incompetition.com/ for signup.

I like the way things are coming together. It almost looks planned! Speed is up and technical errors are down. What a great world. Note that Green Bay will close the gate to the hill in the next few weeks (they worry about vandals sliding into things after getting all lit up on the wacky tobaccy) but we keep going until there is snow on the ground. If in doubt call In Comp. You will have to park at the bottom of the access road but we do it every year. Good effort. Be sure and watch Fox 11 Friday morning GDW. Next week 5:27 pm.

Please note the the Ashwaubenon Ski Team is looking for your old ski gear. They have a lot of kids and can use any old skate or classic gear that you have laying around. I can collect it for them so don't let it go to waste. We need big sizes in everything as they grow 'em bigger and faster in Ashwaubenon. Thanks.



















Wednesday, November 12, 2008

BOT Nov. 11th Hill Sung Blue




………his spirit soared as did his bounding. Such was Roy after missing last week to attend the Neil Diamond concert. Renewed both physically and spiritually he tore a hole in the hill pulling up others in his vortex.

Twenty six athletes took advantage of a nice cool 42 degree evening and beat the rain that started just as we finished. Week eight conditioning is starting to become apparent as efforts are improving and technically things are coming along although we have room for improvement on that score. The focus is shifting to efficiency while tired. The ability to ski efficiently and economically while tired is what separates elite skiers from simply good ones. Once a skiers technique breaks down you will see an accelerating downhill spiral culminating in an aerobic collapse, not a good thing.

Next week our challenge will be to keep that sharp technical edge while making forays into the anaerobic zone. See “Guy who looks like Steve” graph. Our goal is to see the recovery line (the line after the peak) to go straight down and while that may not be possible the quicker the rate of recovery the more you have left for the next event (hill).
Expand the graph and notice that the time we really spend in the anaerobic (red, kill, bonk) zone is minimal (although Ernst Einstein, Albert’s secret brother theory is that time does slow down while anaerobic) and that we have precious few seconds to relate technique to output. Bottom line: Take advantage of those seconds. Notice the second HRM graph. It is from the Stump Fram Trail run on Sat. See how much more steady state running is. Skiing demands rapid recovery as heart rates go up and down wildly. Cool.

The effort is getting good. The output of the group during the lactate interval was excellent and several improved dramatically. We start at 5:29:47 pm next week. As Joe Jackson say’s http://www.youtube.com/watch?v=rYhHycdy2SY .
























Wednesday, November 5, 2008

BOT Nov. 4th Bare, hair and fair.






















It is not often you can go shirtless, at night, in November but that is exactly what more than a few did last night as temps remained in the 60’s after a record 74 degree day. I was going to take my shirt off as well but after several pleaded with me not to so I acquiesced, I did not want to gross anyone out.

31 skiers joined in a 29 rep crescendo of bounding as we built both the intensity and focus of the night (see HRM graph). For the large group of younger skiers joining us for the first time last night it was an eye opening moment. There is no Entitlement Generation on the hill. The influx of newcomers dramatized the need for and the disparity of technical skills within such a group. Simply put, a big motor still needs a transmission. XC skiing is too hard a sport to just try to muscle it through, you also need technique (and fast skis and a cool suit).

The conditioning level is improving quickly. This was week seven and the difference is dramatic but hard to notice as we have upped the intensity and quantity. Above/Below is an interesting graph of an undisclosed person who looks like Steve P. Click on it to enlarge it. Note the easy (?) build up in to the kill (red/anaerobic) zone. One is only able to survive at that peak for a few seconds that is why it is hard to get a feel for it. The Lactate Interval at the end takes those few seconds and stretches it out to a minute or more. They are important minutes as they give you a taste of what it takes to maintain technical composure while tired. Note the mini plateau at the workout midpoint. That is our OBLIQUE Scissors. The HR stays at a high level where you are stressing the system but not getting much recovery. This is where a lot of folks train all the time yet in too large a dose it may be counter productive. Of course for our use it is strictly an exercise in power and control….that and I like to see people suffer.
It was a very solid effort and things are coming along. Winter returns by the weekend so we will not have to see me shirtless. We start at 5:28pm. Bring a friend.

Stump Farm Trail Run is this weekend. See http://www.xcskiwinn.org/ and Birkie Class sign up continues at http://www.incompetition.com/.

Tuesday, October 28, 2008

BOT Oct. 28th. Tacobellgrande

I thought I had seen it all until on our second rep of the night I saw Matt H. gnawing on a taco while going uphill. He must have a cast iron stomach.

Twenty six bounders showed up from as far away as Sheboygan and even Hayward. They must be real gluttons for punishment. We did a powerful three rep set format with ever increasing speed and power as the night continued. The ending lactate interval was on the long side as no one went under three minutes and most could see four up close. Tough with some very solid efforts given. We still need to focus on arm control and a little more "core" involvement. I did notice some real technical improvement when individuals coalesced into groups. It may not seem like it but it makes a huge difference and later on when you start drafting the ability to ski in close quarters will become even more important.
Look at the HRM graphing from someone who looks just like Steve P. HIPPA rules prevent me from naming the individual but he does look a lot like Steve. Note the quick recovery spikes and the forays into the RED ZONE, cool stuff these modern HRM's. Click on the graph to expand it. Of particular note is the double spike at the lactate interval at the end of the session. Note the quick recovery and then the return to the kill zone as he enters a tuck position. Even tucks take practice. The night went well and pretty quick. I hope everyone got a good buzz from it. We Run for the Border at 5:27pm next Tue. Check out the Birkie Class update on the previous post. Bring your own Burrito. Try to line up the photo's with the captions, I can't.


True Grit.









Hayward Honey








Glad to meet ya.



Just a blurrrrrrrrr.


Sunday, October 26, 2008

Birkie Class 2008 16 Years of Fitness

BIRKIE TRAINING CLASS XVI LIVES!
It's Official, the 2009 16Th annual Birkie Training Class is on. There is some exciting news as well. We have a new site, new time, new format and extra events this year. The quick take is this.
Our new site: Aurora BayCare Orthopedic & Sports Medicine Center - Performing Arts Room. This is a new and roomy facility with state of the art accouterments. Really first rate and easy to access off I-43.
New Time: 6:00 PM. Tuesday Nights starting December 9Th running 11 weeks through the Birkie. This is a 90 minute class. Not too early-not too late, but in the groove.
This year we will have Physiological testing: Administered through Aurora Sport Medicine we will be doing some blood lactate testing. If you don't know your Anaerobic Threshold you will now. Very cool and very informational. Find out why knowing how you work is important.
Registration is open by visiting our home page at www.incompetition.com . We have a cool participation gift and an awesome soft floor turf room to use which is so sweet on the feet as well as some sport specific core drills that are new this season. We have room for only 40 individuals so don't delay.

Wednesday, October 22, 2008

BOT OCT 21st. On Your Six

Tyson was closing on Andy.......hard. Suddenly I had a flashback, it seemed just like yesterday....... "I'm on your six" the radio crackled as I heeled the Phantom over to give my wingman a clear shot at the Mig straining to get away as we careened over the jungle....but I digress.

Twenty Seven joined in the fray last night and enjoyed perfect bounding weather and a nifty alpenglow as the sun set.

I noticed (and exhorted) that when we had compatible pairings (like Andy and Tyson) that the trailer (person behind) almost always was the more efficient. http://www.skinnyski.com/photos/2008/cxclakeplacid1.jpg. When going hard or easy being more efficient is easier if you have a barometer to gauge your effort. I use the tracks of other skiers. If I can place my skis within their tracks (while skating) I can assume I am traveling more efficiently. Likewise bounding having a skier (better preferably) in front can really make you smoother and better. Remember the biggest goal: Save energy. You do not have to go faster but rather use less energy for the same distance traveled. It's also fun.


Speaking of fun, check out http://www.youtube.com/watch?v=BqFYjsR9eJA Fun and cool.

I think the workout went well. I sense that a lot of folks are getting the hang of this and there seems to be a corresponding improvement in conditioning, nice.



Note: We have the Birkie Class sign up (see earlier post Sept 26th) on our website www.incompetition.com

It went great. we go at 5:28pm next week. I'll be right behind you!

















Like Father like Son.


























Wednesday, October 15, 2008

BOT Oct.14th Pain in the Bass

It was like a bass that just realized the crawdad he had swallowed had a hook in it. So too did Jeff get that "whoops", I picked the wrong guy to pull a rope with look. There is one youngster that got showed that your schoolin'...... never ends.
Twenty seven folks joined the night under what was ideal conditions. Cool and no wind made for comfortable efforts. We did 50 metric reps (31 in English terms) with some really good solid efforts both physically and technically.
You may notice in some of my grainy photos some folks "sitting back", that is, your hips have not come forward and rotated PAST the foot. Please note this is not dependant on speed. You should do it fast or slow. We will do something on that next week. Try to remember that we are ACTING, trying to simulate what it would be like while on snow. In skiing rotating your body forward is greatly rewarded with better glide and GLIDE IS EVERYTHING. Re-creating glide while training is tough and sometimes subtle and almost impossible when on the pipe (catchy term for going flat out hard) but it is why we are there. Maximize the effort by working on Technique, Aerobics and the Power (TAP). It was a fine effort and with noticeable improvement.........and I am fussy so good work.
We should have something to finalize the Birkie Training Class in the next few days. The basics are this.
Starts Dec. 9Th @ 6:00pm Aurora Sports Med facility in the I-43 center. We have to cap it at 40 folks and it should be hard as ever but on a new soft turf which is sweet on the feet.
We BOT (Bound on Tues) at 5:28 pm next week.