It was an interesting night what with an increased focus on core strength and the start of some Lactate testing. There was (and will be tomorrow) some shock over some of the core work. While “demonstratable control” was good about half the group could not get to completion. That tells me that some get it and some do not. You can build a “muscle bridge” if you contract the right muscle groups and when those muscle groups are allowed to relax you can be propelled forward with less effort (remember facilitated stretch). OK, enough of the abstract ideas. The Blood Lactate testing started and the initial reaction was shock. It is hard. Steve P. looked a little bagged by the whole affair. The rational for Blood Lactate testing is to determine your onset of excessive amounts of lactate in the blood. Lactate is a fuel for the cells but when produced at too high a level it retards cellular function (simplification). The point at which lactate spikes (expressed in Mmols) is your Anaerobic Threshold or AT. Of particular value is knowing how to avoid your “dead zone”, that is the area just below your AT that a lot of athletes train in. It is a zone or area that gives you that “whew, good workout” feel but in fact probably just got you fatigued and did little to improve your output. Most skiers would benefit from a lower but much longer aerobic sessions with an occasional, [at or slightly above] AT for short durations. Knowing you’re AT lets you pinpoint that zone.
Lactate Testing is unpleasant (that is an understatement), the finger pricks being the best part. It is of value to those who use HRM’s and spend some time researching HR Zones and are willing to follow up with it periodically. The actual number is not important for comparisons sake. It is [simply] the point at which you can sustain an output or effort. For those trying to maximize their performance it can be of great value. Knowing you’re AT allows you to tailor your workouts. It does not do the training for you and is no substitute for good technique, that said I strongly believe technical defiencies hold back more skiers than physical limitations. Todd Bruss at Aurora is willing to take folks for testing during the day but you must schedule it with him. He can be reached at 920-288-4700 for the main number. Tell him you are part of the Birkie Training class and that you know Corey Vogels personally. We can only get so many folks in during class and if your serious, being fresh is of value (although we often did it in the middle of hillbounding sessions) DON’T feel like you have to do it. Do it if you think it will help. It is not a measure of potential it is a measure of fitness. Todd said he was impressed with skiers. I am not surprised; it takes a lot to be a great skier. We are in a tough sport. Anyone who has climbed Bitch Hill knows the effects of lactate on the body but training is our attempt to offset those effects. For comparisons of the effect of fatique on the body looks at Steves HRM strips from this week, last and last years Birkie. Click on them to expand the image. Note the difficulty to maintain a higher HR as time elaspes.
Housekeeping: We meet at 6:02pm next week with a 6:05 pm start. If you have not gotten your hats please get a hold of me. Paul B. showed good insight by pointing out correctly a collapsing knee in the photo of the skier on http://www.skinnyski.com/ who on his way to 2nd place at nats, while skiing flat out and uphill let his leg drop to the medial side (see photo). I’ll give him a pass on it this time but it dramatizes the fact that when tired, even the best skiers can make mistakes. Thanks again to Erick Wickum who not only takes great shots but reminds me who is slacking off and points out things I’m not seeing, see them at http://www.flickr.com/photos/incomp/?saved=1. Lastly remember we have a wax clinic next Wed. and some skate lessons starting as well as the 2nd session for the Bay Nordic Youth League, see http://www.incompetition.com/ for details. We had a good night, be sure and meet the mirror and don’t forget to clench….and relax.
Lactate Testing is unpleasant (that is an understatement), the finger pricks being the best part. It is of value to those who use HRM’s and spend some time researching HR Zones and are willing to follow up with it periodically. The actual number is not important for comparisons sake. It is [simply] the point at which you can sustain an output or effort. For those trying to maximize their performance it can be of great value. Knowing you’re AT allows you to tailor your workouts. It does not do the training for you and is no substitute for good technique, that said I strongly believe technical defiencies hold back more skiers than physical limitations. Todd Bruss at Aurora is willing to take folks for testing during the day but you must schedule it with him. He can be reached at 920-288-4700 for the main number. Tell him you are part of the Birkie Training class and that you know Corey Vogels personally. We can only get so many folks in during class and if your serious, being fresh is of value (although we often did it in the middle of hillbounding sessions) DON’T feel like you have to do it. Do it if you think it will help. It is not a measure of potential it is a measure of fitness. Todd said he was impressed with skiers. I am not surprised; it takes a lot to be a great skier. We are in a tough sport. Anyone who has climbed Bitch Hill knows the effects of lactate on the body but training is our attempt to offset those effects. For comparisons of the effect of fatique on the body looks at Steves HRM strips from this week, last and last years Birkie. Click on them to expand the image. Note the difficulty to maintain a higher HR as time elaspes.
Housekeeping: We meet at 6:02pm next week with a 6:05 pm start. If you have not gotten your hats please get a hold of me. Paul B. showed good insight by pointing out correctly a collapsing knee in the photo of the skier on http://www.skinnyski.com/ who on his way to 2nd place at nats, while skiing flat out and uphill let his leg drop to the medial side (see photo). I’ll give him a pass on it this time but it dramatizes the fact that when tired, even the best skiers can make mistakes. Thanks again to Erick Wickum who not only takes great shots but reminds me who is slacking off and points out things I’m not seeing, see them at http://www.flickr.com/photos/incomp/?saved=1. Lastly remember we have a wax clinic next Wed. and some skate lessons starting as well as the 2nd session for the Bay Nordic Youth League, see http://www.incompetition.com/ for details. We had a good night, be sure and meet the mirror and don’t forget to clench….and relax.
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