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.

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

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.

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

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.

Cool video on Universal Sports of the World Cup. Watch the tempo.http://www.universalsports.com/mediaPlayer/media.dbml?&&_MODE_=ONDEMAND&DB_MENU_ID=&SPSID=105981&SPID=12760&DB_OEM_ID=23000&CLIP_ID=348704&CLIP_FILE_ID=353375

Snow is here. Get the skis scraped and go find it after your 51 reps.