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.

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.

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.

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.

BOT Bounding Oct. 7th. Nice and Wet

A light rain greeted a dozen bounders as we went under the lights. The warmer, 58 degree temps and rain softened grass made for a very nice workout, really, ask anyone. Most were down to shorts and tee's by the end.

We did 25 reps in sets of three. The biggest difference was the minimal loiter/recovery time. Things went fast. The wet grass made sliding the foot up the hill easier and less grabby. The soft turf made coming down easy on the body. Everyone responded to the conditions with a solid performance both technically and physically. The Lactate Interval (LI) at the end showed great technical composure for most. Note the photo of the The Lord of the Fjord. At the stroke onset the feet are together and the body coiled to spring to the next stride. Relaxed yet poised, sweet. That is a good image for next week.

Kudos of the week to Andy L. for not only riding his bike to the workout but also the 10 miles home, at night, in light rain. His carbon footprint is a 7 narrow! Whew.

We start at 5:29pm next week rain or shine because sometimes.........it's more fun in the rain.

BOT Bounding Sept. 30th Cool, Nice, Right

Twenty two ambitious bounders took to the hill for a nice workout. The soft start got a little harder as we upped the quantity and the intensity a bit. The weather while a little cool at the start became perfect as we warmed to full temp. We worked in reps of three and accomplished eight sets. (EAT) I noticed a fair amount of center line cross-over, that is hands and arms crossing over the mainline body orientation. We will work on that. Look at the two photos above. Our Norwegian friend here seen as he finishes the Birkie (under 2:40 Classic and over 50 years old!) and our own Jim S. Stare at the photo and notice the "forward hip position" They look like they would tip over if not for the trailing ski coming forward to stop them. Nice. That is a good image to reflect on. Remember: There is virtually NO DIFFERENCE between classic and skating in that regard. If you let your hips fall back in either you will severely restrict glide.

Good work this week. Oct. beckons us to get out with poles. Never leave home without them.

Next week we start at 5:28pm. Top of the hill.

BOT = Bounding On Tuesday

EAT = Ernst Adjusted Tally