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

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.

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 .

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/.