For the twenty skiers who enjoyed the last bounding session of the year it was bittersweet, the toughest of the tough workouts are over but the camaraderie and fitness gleaned from going up that hill will hopefully continue. Here are some numbers: In the eleven weeks we met the group averaged 22 people who climbed the hill over 600 collective times and the average person spent over 45 minutes above their anaerobic threshold (red zone). Now the focus must shift to snow and establishing some early season contact with skiing and then some specific strength, skill and speed work. What that means is that you need to find snow and do some early and easy skiing to get acclimated and then as the year progresses incorporate more specific workouts into your week. The upcoming Birkie Class http://www.incompetition.com/html/eventRegister.psp is an example of a ski specific strength workout and for most skiers is enough to maintain a positive strength conditioning level.
A few more notes: The snow is coming with the UP getting it's first taste. Check http://www.skinnyski.com/ for trail reports. http://www.dartfish.tv/Player.aspx?CR=p1490c6378m63702 has some great world cup videos and from Yellowstone's ski week. When you get out on snow be sure to look at our new Yellowstone Rollers http://www.yellowstonetrack.com/default2.asp?active_page_id=49. We have two new ones for the county which will dramatically improve early and light snow grooming.
I think that this year was the best ever for hillbounding. The quality of the efforts was great. Make no mistake these are hard efforts and compares favorably to other skier groups both technically and physically. Thinking ahead to next year we might add a few technique days on Saturday mornings and give the technical side of bounding even greater importance.
Lastly thanks to Steve P. for his HRM strips (be sure to expand it). I model the workouts a lot based on his hard numbers. Note today's strip showed a killing shot at minute 35......I wish I could remember what it was so that we could duplicate it!
Well done this year, get out the wax gear and as you get on snow remember its all downhill from here.....
PS: The World Cup opener last weekend 15km CLASSIC. Top 5 in 10 seconds! Whew.
Men's 15K1. Petter Northug, Norway, 35:22.22. Maxim Vylegzhanin, Russia, 35:23.43. Alexander Legkov, Russia, 35:30.14. Kris Freeman, Andover, NH, 35:32.35. Martin Johnsrud Sundby, Norway, 35:32.7
That is a great 10km Skate time for most skiers.
Men's 15K1. Petter Northug, Norway, 35:22.22. Maxim Vylegzhanin, Russia, 35:23.43. Alexander Legkov, Russia, 35:30.14. Kris Freeman, Andover, NH, 35:32.35. Martin Johnsrud Sundby, Norway, 35:32.7
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