Birkie Class Dec. 27 Like a punch in the gut!

Whew! Gut wrenching, ab blistering, core-ific. What a core fest. I expect a few sore tummies in the next day or two. The good news is that you are "getting it". More than ever we are seeing base strength utilized. Now we need to just connect that inner core to a ski-cific movement and voila!

A couple notes. I still see a "drift" to sloppy hands when you think I'm not watching. Train perfect you ski perfect. Do not let up your focus because when you NEED to have it be automatic...you will only be as good as your average workout, make it a good one. It was a solid effort aerobically but don't forget to exaggerate your efforts.

As for skiing it appears lake skiing (careful) or driving is all we can look forward to for the next few days. Be sure and check out http://www.johndee.com/ for all that is snow from John Dee and www.skinnyski.com for trail reports and ski news. While we are dreaming see http://www.threeriversparks.org/parks/elm-creek-park.aspx and a glimpse of Joram (3rd from left) http://www.olympic.org/Assets/MediaPlayer/Photos/1960/02/01/VAAAD036/VAAAD036_HD.jpg

The jackets are scheduled to be completed this Friday (yea) and there is some snow fore casted.

With eight solid weeks of training to go you just need to get over this next hump. Stay focused on dryland, fill the car and focus on technique when you are off snow. We will fill you in on snow in both Swedetown, MTU and Ironwood. Keep positive, keep training. Next week we go on snow!

Birkie Class Dec. 20 Got Snow?

It is snowing now as I write this (two days late). The weather radar is showing extensive but fine snow falling. The forecast is not optimistic but at least it looks white. The 10F temps this morning made some ice which I tested at the Barkhausen ponds this morn but the snow had not bonded to the ice making it only so-so. With a little more snow it may be good. Meanwhile we do what we can, run, indoor or outdoor bike and rollerski although that is getting dicey. Everyone is in the same shape so make your efforts count. This is a great time to emphasise technique. For most skiers technique improvement will mean more (and is accomplished easier) than cardiovascular gains.

Tuesday night went well. I am impressed with the rapid improvement technically and a pretty high output. I hear comments that we are engaging the core more than normal...we are. I would like to see a re-doubling of efforts concerning pole angles/orientation/focus. This is the time to get it right, not on the trail. All in all things look good and I expect to have everyone Power Planking soon. Meanwhile keep up your balance drills and watch video's like http://video.google.com/videoplay?docid=5236671262670768438# to keep your focus up.

Note to keep up on ski news by looking at www.skinnyski.com and keep in touch individually, it is easier to workout with a friend. Have a great Christmas, Hanukkah, Kwanzaa or Festivus and we will see you next Tue at 5:55pm. I'm going skiing!

Birkie Class 2 Cut to the Core

It was more like a mountain than a ramp....up. Judging by the soaked shirts and pained expressions it was a solid night. There seemed to be a few "ahh haa" moments when several of the group realized that engaging the core can enable you to do wonderful things. Do not let forget to do our Power Plank Ramp Up next week. I'm feeling good about its potential.
As you know, in this class we stress, Core (the real core), Ski-cific motion and dynamic balance. As a group we already are seeing solid improvement technically. Being in a group raises the bar for everyone, quickly. Ski Specificity in movements can be improved but looks like it will happen with work and time. Balance, balance bites. There is lots of room to improve and improve we shall. Pay attention to the shin angles (positive or acute angles). Flexed yet rigid arms and an overall "athletic stance". Balance work done in front of a mirror or darkened window pays big dividends....do your time.

As you also know the weather has not been conducive to good (any) skiing. We have been spoiled the last three years with snow on 12-1, 12-2 and 12-8. There is man made snow and some weather models say next week but the best you can do is to maintain dryland work. Specifically one long OD workout or as inspired to me by Todd Rosvald a TOD workout: Technique Over Distance. OD sessions are typically low stress affairs with low level 1 or 2 intensity. What a great time to concentrate on technique. Most often athletes grind out these workouts and end up with a lot of garbage miles but not much else to show for it. 2-3 hours of focused technique effort combined with the physiological effect of long training is a combo that is harder to beat than a Shrimp Platter at Red Lobster. You know the drill...now drill it in.

http://www.skinnyski.com/ is updating events and should be a regular stop for skiers. At least you can read and see about others skiing. A neat video of Kikkan Randall winning her 2nd WC in two weeks. http://youtu.be/zAubgv81TmQ Nice to see, awesome skiing ability. Note the free skating to save those precious arms for when needed.

Hopefully we will be seeing snow as it cools off next week. Nice effort last night. We kick off at 5:57 next week. Hopefully we can have jackets as well.

Birkie Class 12 Week 1 Soft…like me.

Good news, most folks I talked with thought last night was a little easy. Technically there were some challenges but physically everyone seemed in pretty good shape. The positive thing is that concepts like core strength, balance and muscle memory are rapidly developed. As we start out there will be a learning curve so don't panic if it is confused or if you feel it too easy/hard, it gets better.
Every week we may add or delete a particular event but count on an incessant harping, cajoling, badgering and imploring concerning "ski-core" . Having a strong core is not only important but knowing how to engage it to your advantage while skiing is critical. Muscle memory is also a focus. The ability to do a repetitive stroke (perfectly) is really a big deal. I can demonstrate great technique but the ability to do it when under the bag of exhaustion is what it's all about. Expect a lot of nagging about proper technique, I'm fussy. One of the best features of a group is that you will do things and work harder than when alone. I am certain that having others to feed off of will make you better. Take advantage of this group, there are some good things happening there. Expect a fast ramp up in transition times, we will have much less loiter time (groan here).
Housekeeping: Things went pretty smooth. I expect to come up with a better step arrangement by next week, my new setup sucked. Jeenyuss I'm not. If you have a favorite mat or gear please bring it. Try and arrive early. Every week we need to set up and I would like to get started at 6:00 pm sharp so we get done on time, I need my beauty sleep. Check out this skier by the way, neat, fun. http://www.youtube.com/watch?v=yuMXeoeJRjk&feature=player_detailpage

Homework: Some videos to watch when you should be working.

SKI TRAINING VIDEOS
Basic Classic Video
http://www.youtube.com/watch?v=G3Vue10ItXg&feature=related
Basic Free Skating
http://www.youtube.com/watch?v=brGZlZkCwyk&feature=related
Basic Step Turn
http://www.youtube.com/watch?v=_yRGLRAR7QI&feature=related
V2 video
http://www.youtube.com/watch?v=HksXxzH55pw&feature=related
V1 Technique
http://www.youtube.com/watch?v=dyuYflyZta4&feature=related
Step Double Pole (double pole kick)
http://www.youtube.com/watch?v=slpvbWO4J5o&feature=related
Classical Technique Good Overview
http://www.youtube.com/watch?v=qXk0vo2HsbA&feature=related
Classical Technique Good Overviewhttp://www.youtube.com/watch?v=G3Vue10ItXg&feature=relmfu

Unless you were rock steady on the "wood" (nobody) I would spend some time doing some of the same balance drills in front of a mirror or dark window. It makes corrections in real time, your body leans fast! You still need to get out and workout. Run, rollerski, bike, swim but make the effort and keep it aerobic, consider this your strength workout. The Birkie is 12 weeks away, plenty of time and just around the corner at the same time.
All in all I am happy. The break in period went well. I learned some stuff and we will be ready to ramp it up next week. Get hydrated, do your homework and I'll see you at 5:54pm. Watch this for a little motivation http://www.youtube.com/watch?v=7hAJCRARuUk and be sure to include the Ashwaubenon Nicolet Nor-Ski http://skiwithanst.org/2011/2012-nicolet-norski on your wish list of races.

Hillbounding November 29. By the Numbers

For the final 18 skiers that braved the 32F temps with a brisk North wind last night (John in shorts!) the speedy wrap up of the season was a double blessing, the hill goes away for 9
months and snow historically come to GB in the next week or so.

The group ramped up the speed and shortened the efforts, typical for this time of the year as we get ready for snow. Our Paced Lactate Interval went (I thought) awesome. That may be a
keeper. Some of the numbers this season. We averaged 25 skiers a night with 30
reps averaged per session for more than a combined 750 trips up the hill over
11 weeks, whew!

The 18th Annual Birkie Class starts next Tuesday and yes we held a few slots for the late
comers. See http://www.incompetition.com/ for signup. We have several new ideas coming which I am sure will generate much enthusiasm [?]. Watch for the 1st group email coming in the next week.

Meanwhile….keep watching http://www.skinnyski.com/ for updates and don’t
forget to send in trail reports. If you have not signed up for our newsletter
updates you should (or die an un-beautiful person) Lots of stuff happening and
that is the best way to be informed and kept up to date. http://visitor.r20.constantcontact.com/manage/optin?v=001o9BVU3HO12w70DsvKK-6-_jIbuy3LGOxLjBo4ABi3TAk86ctcDgSjX_RfHXm3cRXQSiHjFNFVOna6QgnPBYbRdcc8ugg5YWA


My initial thoughts on the year are one of improvement. The skill and output improvement from September until now was fantastic. Having lots of good role models certainly helps. These
are hard efforts and WILL make you a better skier and athlete. Nicely done. See you at the Birkie Class or on the trails.

Hillbounding Nov. 22 Who Goosed the Moose

Frost tipped the grass last
night as we started the penultimate bounding session of the year. A condensed
field of twenty athletes made the most of the night which saw technique
improvements that bode well for the coming snow.

Balance is notably improved,
even when tired. On skis folks struggle for balance, especially on icy tracks.
A well refined sense of balance will help a lot. I notice a lot of skiers who
are smoother now. Less head/shoulder bobbing, poles entering earlier and more
sliding and less stomping, nice.

Next week we will wrap up
with some shorter (yet faster) reps as we transition to snow. Note that we WILL
go unless there is snow on the hill. http://www.skinnyski.com/
is posting trail reports and while the weather is going to warm for a day or
two it is trending down. The snow line is about Lakewood and I would expect to be on snow in
the next week or two.

Birkie Class signup is down
to the last 10 spots or so http://www.incompetition.com/shopping/event.php
and the Birkiebeiner is officially
CLOSED. Unreal to have it fill this early!

The photo above was taking by
my pals Mark Zeigler and Jeff Metzger out in Utah this past weekend. Check out what is
behind Jeff. The hillbounding has really made a dent. Things look great and we
will finish this thing next week.

Hillbounding Nov. 15th Turnip Trucks

"you think I fell off a turnip truck" I asked Jim Beno after he called me from Lakewood last Saturday. "No really the skiing was great" he said. I trust Jim but a picture says it all. Check out his first tracks on the 12th. Nice!

Jim was still a little buoyant about the whole weekend thing which helped when he and a couple dozen other athletes "glided" their way up the hill. The night was punctuated by some extra (don't blame me when your sore) upper body work which had a spirited effect on morale.

Lots of positives to report the biggest being balance improvement. After nine weeks thing look vastly better. Most skiers are "skiing" faster. Our fastest 10 skier time average has dropped over 30 seconds in a four minute effort, wow. Virtually everyone is smoother and able to hold it together right to the end. Nice again.

News updates: www.skinnyski.com has trail reports coming in with snow forecasted up nort this weekend. The West Yellowstone Camp starts this week and they are up and grooming. We "finally" have the Birkie Class registration up (hopefully working). We are going to be more strict about numbers this year and since everyone has asked ....http://shop.craftsports.us/catalog/product/gallery/id/18025/image/1093/ Bright Red, Very hip!

See http://www.incompetition.com/shopping/event.php or our website at www.incompetition.com

Lastly, I expect [?] to see our gate closed next week so just park at the bottom and avoid blocking the gate. I would stay off Bairds Creek Parkway as that is a no parking area. We go until snow or the 29th. I'm betting we see snow the 30th. A free GU to all the bounders if I'm wrong. See you Tuesday at 5:29pm as we countdown the final two weeks till snow. Solid effort tonight!

Hillbounding Nov. 8 No Rest for the Weary

By now most skiers know that we are not weather sensitive, that is, we go till snow. One must remember the sport weather rules. When biking subtract 15 degrees from the temperature. When running add 15 degrees, when skiing add 20 degrees and when hillbounding add 30
degrees.... to the “feel like” temperature.

15 skiers (four in shorts) found out that cold, wet and wind is no match for the heat generating
capabilities of hillbounding. The rain missed us totally and the soft wet grass made
for perfect gliding. The smaller and motivated group averaged a rep cycle every
two minutes which was stellar. There was a noticeable uptick in respiring rates
as recovery times dropped. The steamy breaths made it look like a herd of musk
ox being chased by a wolf. (Good visual).

Pole control is coming along as expected at week eight.

Note that next week the park “officially” closes at dusk. The gate MAY
be locked in which case we park at the bottom away from the gate and off to the
side, just as in years past. Snow is forecasted but is just a tease although
there is man made snow to ski on already in the Midwest
and snow is found in the west already http://www.skinnyski.com/
has trail reports up already. This is the peak training hour month so when the
weather is bad double your effort, the hardest part is getting out the door.
Meanwhile if you’re under 25 this can help? http://www.youtube.com/watch?v=JIqMIrmpUjc ...but I doubt it.

Hillbounding 11-1-11 Where's the Rest?

Overheard on the hill last night; “where is the rest”? It warms my cockles when I hear that.
If you did not notice the increased urgency last night, well good for you. The
pace definitely quickened, the recovery less complete. With a big (and
powerful) group like last nights it is easy to get caught up in the [fun] heat
of battle but it is important to keep your focus on what you are doing
technically. Fortunately most not only held it together but excelled. The good
thing about being cashed is that your body seeks ways to be more efficient.
Lets practice our little pole “toggle” drill a little more, it seemed to help. There
also seems to be some improvement in balance. We may bring some “wood” to the
hill soon (2X2) to enhance that process. Lastly, be sure to focus on that
forward shin, acute shin angle, positive shin angle (call it what you like) but
try and get forward by bending AT THE ANKLE, not the knee, neck or waist.
Birkie Class
18 will start December 6th and we will start sign up within the next
week. I liked what I saw last night. I could actually hear the breathing and
could see the speed. Very nice. Recover today, ski tomorrow as we have only 4
weeks till snow! Nice. See you at 5:23pm next week. In the meantime if you want to be cutting edge hip you can always watch. http://www.youtube.com/watch?v=4Qrjtr_uFac Too cool to be real!

Hillbound October 26. Play Misty for Me

The night started cool and dry but heated up fast for the couple dozen skiers on the hill last night. It got misty for the last few reps but nobody was going to be denied the best lactate interval of the year.
More emphasis was placed on skating and the one note I would make is to be more aware of the uphill pole. Too often we forget to place it up and out into the direction of travel. Wet conditions are perfect for sliding the feet, take advantage of it. Be sure and go back and review photo’s and try and visualize improvement in your technique http://www.flickr.com/photos/54192844@N02/
We are entering peak roller ski season and I would encourage you to do it…a lot. Note the Ashwaubenon Duathlon is this Sunday http://skiwithanst.org/2011/stump-farm-trail-race-and-duathlon-2011 and finally there was 2cm of snow on the ground at Sayner this morning…it won’t be long. Birkie Class signup is coming next week. We are going to have a solid limit of 40 individuals (this time for sure) so don’t delay.
Great effort last night, a few more and we will be ready for snow but for now go grow your sideburns and play in the mist http://www.youtube.com/watch?v=XFLwJpW6cDw

Hillbounding Oct. 18th 2011 The Rush is On.

The hill was jumping last night as a few dozen skiers (and a gaggle of kids) had a tough session. We probably got more out of this night as recovery times were reduced, speeds increased and technique was held together. A few notes about technique.

Last night we hit on the idea of “completing the stroke” Note Ivan in the photo above. The dynamic image shows not only a big push but a strong finish to the stroke (at the end of the Birkie no less!) These are ideas that you can do on a stroke by stroke basis. You will not only ski faster/better it is a lot of fun. It is almost as though you are flying.

The term spatial awareness get tossed around a lot (well, not a lot) and for skiers it really helps to be able to see yourself in the third person, that is as someone else sees you. The visual clues one “see’s” (hands, feet, legs) are just a small part of the picture. I am certain that the best skiers (athlete’s?) can see themselves much like watching a video and make corrections to adapt to the situation. The question for you is this; Are you seeing what you look like or are you seeing what you think you look like?

Skiing in groups is wholly beneficial and it showed last night. There not only is this push/pull reaction but a technical adaptation or response to the situation. It looked good, expect more.

Overall it was a great night. It was fun (for me anyway) to watch a big effort with some actual racing going on at the end. That is why group workouts are so cool; you never would do that or go that hard on your own. Check out Steve's HRM from last October to this years. He is pushing back time. Note the recovery line ( the time it takes to recover from a effort vs the time it takes to accelerate the pulse) See the steep acceleration against the longer recovery, neat. It means what everyone already knows, it is harder to recover when tired, older or when technique breaks down. Steve does a pretty good job denying all three.

Next week at 5:24pm we round up the doggies, it will be fun.

Hillbounding Oct. 11 What a tool!

Snow at Sjusjoen , Norge 10-10-11! Won't be long.

Normally when people call me a tool it is in the sarcastic sense but the 30+ skiers last night found out last night that having an extra set of eyes can be beneficial. We are just starting to see some of the key angles of skiing come together. Once skiing it is too late to think about the various angle needed for good technique so now is the time to practice it. Serious skiers look hard at the angles of skiing, see http://biomekanikk.nih.no/xchandbook/ski3.html for some serious discussions about poling. Pole angles are a good barometer of what the rest of you is doing. Test on this next week!
It was a very physical effort and the warm conditions made for a perfect night…if not a little sweaty. Next week we will focus on maintaining technique whilst tired. Technique is the first casualty of fatigue (profound). We all know that as technique degrades, energy expenditure goes up as well, not a good thing. We talk about how technique is mental but in fact it is about muscle memory. When your brain turns off it [technique] had better be ingrained into the muscles. Well conditioned bodies tend to maintain composure longer, go figure. Go back to http://www.flickr.com/photos/54192844@N02/ and look and see what you look like.

As promised we will have a “confused” workout next week. Expect some steady state efforts followed by variable speed work. We may even raise the Titanic if the weather is right. You all dug a little deeper last night and it showed. Great efforts mean great outcomes. See you next week at 5:24pm. I'm toying with trying to incorporate some of this http://www.youtube.com/watch?v=UhjG47gtMCo&feature=related into the hill workout... or not.

Hillbounding October 5th. Pure Hill Fun

The tough got a little tougher last night. The 30 something skiers found that recovery (or lack of ) can really make or break you and that when technique breaks down you have to expend even MORE energy which starts a viscous cycle that ends with a far away stare at your feet. I was happy with how most kept it together but (but) we I still see the following on a steady basis.
· Bent arms and arms crossing the midline of the body. Poles push best forward and back. Be fussy on this.
· Low or obtuse shin angles. (sitting back) You want to fall forward, not back. ROTATE HIPS FORWARD.
· Looking down. Can’t breath and you don’t project weight forward.

Pole angles looked better but again are strict on this. It is important.

Have a bunch of photos up at http://www.flickr.com/photos/54192844@N02/?savedsettings=6215196358#photo6215196358 with some comments. Cameras don’t lie. Note comments and ask if you don’t see it. I still think I look great!

Next week we start at 5:26pm and I WILL kick on the lights. Expect a mid set surprise (rats) and be sure to bring dry clothes and water, there were more than a few trickles out there last night. Be sure to practice with a 2X2 and follow the right people up the hill. The wrong person can lead you to http://www.youtube.com/watch?v=o-5bxb7AlEU Nice effort tonight, get some recovery and keep the poles handy.

Hillbounding Week Two. POOF the Magic Technique

32 skiers last night found a new meaning for sucking air. Many experienced a certain "high" that can only be achieved by becoming anaerobic. Judging by the DPM (drip per minute) rate of several people it looked to be a good night. The video turned out pretty good and I encourage you to look at them (there are 5 in all). Of particular interest is the 3rd profile and head on views. Be sure to look closely and put your cursor on the scroll bar to slow it down or stop it. I would note the following:
Head down posture: You can't breath when your head is down. Rolled shoulders, stooped over posture and bent waist will restrict movement.
Note forward shin angle: An ACUTE lower leg angle is paramount to proper form. look at your lower leg angle (shin). In the head on view note the weight shift (transfer) left to right (or lack of). NOSE-KNEE-SKI. Get the hips over the foot.
POOF: Push Off Outside Foot. "Overshift" your weight to the outside of your foot for a more dynamic and longer push/stride.
Big remember: There are ONLY two ways to ski faster; turn it over faster or increase your stride length....I saw nobody over-striding out there.

Don't sweat the small stuff when watching but note that what you do here WILL TRANSFER TO SNOW. As we said last week: Practice makes permanent....not perfect.

See the videos at: http://www.flickr.com/photos/54192844@N02/

Now that you are fully perplexed, discouraged, stiff and hung down remember this; you are doing more right than wrong and this is a brutal workout. If this was easy there would be a lot more folks doing it. It was a solid effort and next week expect a few new ideas and a faster rotation (oh great!). Good work and enjoy the DOMS....you are welcome. What goes up....http://www.youtube.com/watch?v=jfWOzzy381Y&feature=results_video&playnext=1&list=PLF57973E82692C232

Skal we go pa ska Hillbounding Naught 11

Welcome to the 31 folks the made it back to the hill this year. The weather was nice with light sprinkles right at the end although no worse than the sweat falling off some of the skiers.

Tonight was our annual "soft start" where we worked more on the technical side and introduced some of the techniques used (but not all) Plan on seeing some new strokes and faster recovery in the future. We will reduce the "loiter" time which will intensify the effort considerably. Here are some of the things I noticed.

• Running: You MUST separate skiing and running. It is called hillbounding...not hill running. Our goal is to improve your technique 1st, develop strength 2nd and the cardiovascular side, well that takes care of itself.



• Pole control: Whew, I noticed some interesting adaptations of proper poling form. We will address what is correct and what is not. I have a narrow window as to what is correct so expect some nit-picking.



• Balance: Perhaps the most important element, I noticed a lot of wide stances, muscle tremble and "early push" (not riding the gliding ski). All are signs of balance issues but very trainable. Expect to see the wood next week.



• Glacial best describes the effort at the knoll. The fastest skiers have the biggest push at the top of a climb. Coincidence? I think not.

Obligatory Clique:

Practice Makes Permanent....not Perfect. Train it correctly and you will have it when you need it to and be automatic.

All in all it was a good effort. Expect a ramp up in intensity and be sure and have your gear ready. A pair of XC poles (not too good) to the armpit in length (80% of body height) is good to have for all your trail efforts. Bring a bottle and dry clothes and a masochistic training friend. We have the meet and greet at 5:24pm next Tuesday and we start at 5:30.

Note: Steve P. sent in his HRM strip. Note the 26 reps and the rise in effort at the Lactate Interval (LI) as he made forays into the dead zone. How you RECOVER from these efforts is perhaps the best indicator of fitness you can have. If you have an HRM, wear it and learn from it. You can see some video we shot last year at http://www.flickr.com/photos/incomp/ and http://www.youtube.com/watch?v=dyuYflyZta4&feature=related to get you in the mood.

Welcome Back TNR and More

The Tuesday Night Ride [TNR] has been enjoying our crummy spring weather for several weeks now but as the weather slowly moderates we are seeing improvements. We have been sending out a monthly [or more] newsletter but you have to sign up for it. Go to
http://www.incompetition.com/html/register.psp to do so.

This Tuesday Steve Peplinski put together a nice review of the ride, be sure and read below. Expect a few events coming soon, The Wednesday Women's Ride starts next week and the Bellin Run a few weeks later. Sign up for the newsletter for more updates, stories and a coupon or two. Then get out and ride, slide or run.

TNR May 26th Steve Peplinski

The cowslips yellow blooms dot the roadside ditches, the trillium's are blooming on higher ground, and the bikers are appearing Tuesday night in the In Comp parking lot. We had a good sized group, and as I looked around, I was sure that a "slow group" would form and do a more or less no drop ride. Of course I was mistaken. I tried to hang back and let Brian McWilliams and his Iron Man training group get a suitable lead. But as I soft pedaled out of the parking lot, I noted that only Wayne and I were off the back. Everyone else was busy chasing Brian. I was working pretty hard cruising down University Avenue trying to close the 60 foot gap. By Curry road, it was all one group. The pace seemed comfortable, and not at all punishing. There was a 20 rider pace line in front of me creating a vortex that sucked me along effortlessly. I temporarily gave up thoughts of organizing the B group, and focused on getting my climbing legs warmed up. When we got to the climb from Gershwin road up to Bay Settlement road, I wasn't looking back, only thinking of getting to the top quickly so that the lactate burn didn't last any longer than necessary.

Last week, I had led all the way from In Comp to Luxemburg road. then shortly after we made the turn from Spartan Road to Luxemburg road, Mike cruised by on his new carbon fiber tri bike, with the sun gleaming on the airfoil shaped down tube and fork blades. He started pulling like the 15 mph headwind wasn't happening, and I was off the back within a couple of hundred yards. I fully expected the same thing to happen again this week. Wayne was right there with me, and he said that although he had not done a whole lot of riding yet this year he'd hang with me. We settled in with the A group. I tried to save my legs a bit by skipping every other pull. Wayne threw caution to the winds and stayed in the rotation, never taking a break. We hung in there all the way down Luxemburg road, and about half of the way down Rendezvous road. I was wondering when I'd no longer have the legs to keep up. I figured it would be either the hill just across highway 54, or the hill just before Thiry Daemes road. But as I was considering what was to come, Wayne popped off the back. Since I don't believe riders come to group rides to ride alone, I dropped back with him. He encouraged me to get back on, and even offered to pull me up. We gave it a try for a couple of hundred yards, but my heart rate was spiking, my lungs were burning, and I was starting to feel a little bit of nausea from the effort, Even if we actually caught them, I knew that I'd be wasted, and unable to keep up.

We eased up a bit, and soon were caught by a couple of riders who had the idea that they could bridge up to the fast group. Wayne and I offered to help, and we started pulling up the big hill just past 54. My legs gave out as the hill steepened just before the crest, and they sling-shot- ted past me when my speed dropped to about 20 mph. Before long, we were joined by Carl and Sue on their tandem. Sue needed to adjust the seat post, so we took a short break at the highway K stop sign. At that point, a couple of others who had been shelled earlier on Luxemburg road caught up. We now had a nice little group. We rode down Thiry Daems together, jogged over on County Line Rd to Mary's Rd, and as paint ball hill came into view, we noticed one of the chasers that Wayne and I had pulled up the hill earlier had given up the chase, and was coming back to join us.

On Nicolet drive, I organized a rotating pace line. We were working together really well, and just about everyone got the idea that getting to the front meant that your job was to let the next rider past. Of course we raced up Benderville hill, and dropped Roland in the process. I was able to slow the group down to wait, and once again, we rotated like a precision clock until UWGB. It was heartening to hear the faster riders thank me after the ride for slowing it down so the group could re-form. For me, it was the best ride of the season.

Steve

The Last Word

What a difference a few months can make as Mr. T Terriffic shows in this hillbounding and Birkie finish shot. All the work, all the effort pays off. As I write this a snowstorm is blowing, typical of March, the heavy wet snow won't last but it will extend our ski season a few more weeks and that is the whole point of this letter.

We trained a lot just to ski and while skiing is good that is exactly what I would do. We have a lot of folks chomping at the bit to get out there and bike, run or swim but I say "what's the rush", there is snow. Every year come August we see riders, runners or triathletes who after a great summer are burning out. Just when you are hitting peak fitness, when the temps are great and the dog days of summer are upon us we feel lackluster to take advantage of it. Why? I think it's because you started too early. It takes a lot of motivation to get out and ride at 34 F, it's freekin' cold out when your on a bike, skiing at 34 F is balmy, the only issue is that you may get too warm. Think about it, if on August 21st a cold front went through and the temps dropped to 39 degrees, how many folks would suit up for a swim or a bike. Do you think the YMCA treadmills would be full? Yet on a March morning with salt on the roads, wind and four degrees above freezing I see the whole Preble track team out running in shorts, some without shirts!

So, now, what's the point here. The point is go out and ski while it is nice. Get out and ski when you don't have to wear your whole closet to get out the door. Go ski....while you can. Summer will come and the Easter Racers will have peaked and you will still be reveling in the heat of summer.

A couple of notes. The Tuesday Night Rides (TNR) will officially start in the first week of April, hopefully it will be warm. I plan to continue this running diatribe but without the reminder. Deb has been putting out a monthly or more newsletter to which I will glom onto and into. If you don't get it be sure and sign up at http://http//www.incompetition.com/html/register.psp

Be sure and check out the video from the World Championships in last week Homenkollen. http://http//www.skinnyski.com/ has a bunch linked in. The 50K finish is spectacular, even in my dreams (and they are pretty good) can I imagine 100,000 people screaming my name.

I really want to have a summer get together at Neshota Beach in 2Rivers to do a little water running, fun and sun. Nothing like a 90F day to go to the lake. Keep bugging me about that. It's been a great season and you make me feel good about next year. The Bay Nordic Club is booming, I would encourage everyone with kids or not to be a part of it. The Nordic Lifestyle is much more than just skiing. One last thing, we have had three good snow years in a row now but I never forget the crummy ones. http://http//www.threeriversparks.org/parks/elm-creek-park.aspx is the site of Elm Creek Ski trails over by MPLS. This trail not only offers convenient skiing to a metropolitan community but it opens up the social aspect of skiing. The man-made loops are a boon to the MN skier. They have ski leagues, rentals and even schools using the venue. I have a dream that some day we will have something like that. If you think about it what a great facility for our kids (and us). I even envision cross country running and snowshoe events held at a place like this. I have this plan see....so if any of you have an extra 1.27 million laying around (that includes the endowment!) talk to me, I'll be on the trails.

Birkie Wrap Up. March 1 and Beyond.

Brrrrrrrrrrr...... from minus 9 to only plus 6 it was one of the coldest Birkies ever. The good news was that for most it was still one of the fastest as well. It was only about 2-3% slower than last year and the depth of the field was much stronger. The classic race produced fast times, pushing the skaters which is expected in cold hard conditions. The good news was that it was not really a wax race as there were several formulas that produced good results and most folks knew in advance what to use.

I don't think I ever saw as much frostbite before in my life. Estimates were that one in four skiers had some nip on their skin. The medical people were dealing with a constant flow of frosted skin and extremities in addition to the normal fatigue and cramps. They sure earned their keep on race day. I saw numerous cracked lips and bloody noses as well as the occasional pole plant to the face. A hearty thanks should go out to the volunteers who literally survived a long day to make sure everyone got home safe and happy, don't hesitate to send a note of thanks to the folks at the Birkie, the race would not happen without them.

Despite the challenging conditions the race itself was great. It went off as planned and the course was in great shape and times were good. I am always impressed by how hard an event this is and the determinationof it's participants, from the jubilation of the winners to the physical release that occurs when skiers cross that finish line. I watched a woman cross the line crying and as she stood there I asked her if she was alright. She said she was fine, that she was just so happy to be there. I understood. I got to watch my ten year old son Hans ski the Junior Birkie for the first time this year. He was Mr. Intensity before the race but he sure had his eyes opened wide by some of the older kids. He wore my old team jacket in warm ups and Deb's old uni suit. Deb surprised me by asking if I thought he looked like me when I was a kid. I guess he does, it sure does take me back. I sure hope he likes it as he grows up so I get to watch him come skiing up Main Street. There are few events that command as much repeat loyalty as does this race and I hope he felt a twinge of that this weekend. I know I did.

Congratulations to everyone this year. You are part of something that is bigger than any one person. The history and the trials of this race make it special beyond words and I'm glad you are all a part of it.

Birkie Class Review Takk Skal Du Ha

About 23 weeks ago a few dozen of us met on top of Bairds Creek Ski Hill for the start of a fitness tradition that would entail hours of panting, buckets of sweat and more than a few friendships. At the risk of sounding a little melodramatic I think I will miss it and mostly the comraderie of everyone who took part. For some these workouts became the focal point of the training week and for others a chance to get together for a little hard work and to have some fun as a group.

We had a fairly easy soft finish tonight. I mean it when I say that the improvement was more pronounced this year than in years past, it was probably the added women, they have a positive outlook for each other...and for the guys, well we just like to look macho around them. We have a lot to do so lets get to it.

www.skinnyski.com has trail reports, weather for Hayward (54821 is the Cable zip) and waxing and race info. www.birkie.com will give you race specifics and last minute adjustments. Read these over as this year the format is different.

For those at the Stump Farm Race last week you can see results on www.skinnyski.com and for the Bay Nordic Parents pic's are up at http://shoffmanphoto.smugmug.com/CrossCountrySkiing-2010/Bay-Nordic and the Fox 11 video can be found at http://www.fox11online.com/dpp/sports/sports_edge/State-budget-crisis-reroutes-skiers Be sure and check out Ari's article on skinnyski.com about Birkie doings. The weather looks solid for the weekend and colder which while logistically harder generally makes for a faster more consistent race course. Cold makes waxing easier and makes it less of a wax race as everyone is more or less even. Classic skiers are reporting binder with hard wax over is working well. That is pretty standard fare for a marathon. Don't forget "throw" clothes for the start and SKI SLEEVES for the finish. In your gear bag don't forget to put in some warm dry duds and some money, they don't take sweaty polypro at Anglers.

Hope you all do well and feel good about your event. The Birkie does not define you as a person but being part of something with an 800 year history is pretty cool, this is a lifestyle that is worth being part of. Have fun, keep your focus and look out for others that you know. The hard work is done and it's all over save the race itself.
Nice work this year and thanks for letting me be part of it. I'll see you at the finish line, god tur.

Birkie Class 2-15-11 Zipper Dicken Temps

I was a little taken aback tonight, speechless as it were (not impossible). At one point, doing a V2 and nearly everyone was in sync, doing it right and in rhythm. I didn’t know what to do. Fortunately we went into a dip segment and that all changed.
Collectively everyone is doing amazingly better, stronger and faster, too bad we are almost out of time. Now is the time to put it all to good use and we will talk about that next week but for now be confident, you all look pretty good.

Lots to do so let’s get to it.

Santi Ocaris, former UWGB skier and now CXC member is in town to do a clinic tomorrow. See attachment. The venue has changed to Neshota but everything else is the same. It is not often you get a chance to ski with an elite athlete (he finished 2nd at Mora this weekend) plus he is a good kid with a mammoth work ethic. Tomorrow, Wed. the 16th 4-6pm at the shelter at NESHOTA (not the camp)

The camp is closed: The gates are closed at the camp in an effort to preserve the snow and keep walkers from cratering the system. I think this is the best course of action until temps cool by Friday.

The Stump Farm Race and Bay Nordic events are on for Saturday. for more info. This is a good tune up for the Birkie and because it is fast is a good confidence builder.

Congrats to our marathon finishers this weekend (Dave, Jo, and Ces) they did two marathons...the race and the 7 hour drive home, uggg.

I am off to the MWSRA ski show tomorrow. We look at (fondle) all of next years gear and get out the crystal ball to decide how much to bring in, 9 months before we need it. It's a wacky system but when in Annecy....

We are already thinking about Birkie waxing and are stocking waxes we "think may work" but for everyone else put it out of your head. This weather rollercoaster we are on reminds me of the Zipper Dicken being built down at Bay Beach...without being a tax burden that is...up one minute...down the next. Good effort tonight, if it felt easier then good, it means things are happening, take that as a positive. We ramp down with our last effort next week, stay loose, work on balance and try and ski some. Nice night, we'll see you at 6:00pm next go-round. Feel free to email me at goincomp@att.net with any questions.p://http:// ">

Birkie Class Feb. 8th. Uber Mench Pays a Visit

For such a bitter cold night things really heated up fast. The new steps really came in handy, this will help out with the crowding in the future. I would like to orient them differently as well which should help as well. I even saw some genuine pained expressions last night (as opposed to the painted on ones you normally use to make me feel bad).
Those "push back" drills are really an effective use of the upper body. They are really effective at mimicking the "feel" of a V1 on a steep uphill as the timing and velocity are very similar.

Badger State Games went well for a lot of the group. See www.skinnyski.com for results and trail reports and more. Dave Hess is off to Mora this weekend, wish him luck. The 58Km Vasaloppett is the longest point to point marathon in the US, this should be on your bucket list, it is a great race. As the tempurture rollercoaster continues be sure to keep up on your waxing. These weekly swings dictate that you wax often but that is good, skis get faster with every coat. Check out http://www.youtube.com/watch?v=NYmy3952ZXg for a cool wax testing aid, very neat! As we approach two weeks to the Birkie this would be a good time to do one last long ski. Practice drinking and eating and being steady. Keep waxing your skis and build up that reserve of wax in your ski. This is also a good time to fine tune your balance, get out the wood and do it.

It is amazing how improved everyone is getting. It may not feel so good it but remember that we have also increased the intensity and duration of the efforts. Next week we will work on breathing and breath control, get ready for a big blow. Valentines day is next Monday so be sure to do something nice for your sweetie. Check out our latest newsletter by signing in at http://www.incompetition.com/html/register.psp

The weekend promises to be nice and warm, perfect for a long ski. Plan on the Stump Farm Classic on the 19th and be ready to go at 5:57pm next week as we Climb Firetower. Nice effort this week, now go ski.

Birkie Class 2-1-11 Groundhog Tetrazzini, mmmm

With the winter winds blowing just feet from our feet we had what I characterize as the best workout of the season, the above photo not withstanding. The highlights include vastly improved balance work. Notable core strength increase and most importantly: FOCUS. There was no "eyes down" and shallow breathing. It was all business and it was good. Jen had what I consider perfect Power V Up's....we have a role model/victim for next week.

There remains some room for balance and timing and we want to be cognitive of the reason we do things perfectly (muscle memory) and that it can go both ways, you will memorize things whether you are doing it right or wrong...do it right. Get on the wood this week. Those that practice balance are the ones WITH good balance, quite the concept!

Lots to talk about and some more homework.
We have our last skate ski clinic this Saturday the 5th at 9:00am See
www.incompetition.com for more.
Badger State Games are this weekend. Check you weather forecast as we are going on a roller coaster ride temp wise (no not the Zipper Dicken). http://www.sportsinwisconsin.com/node/251
Santi Ocariz is putting on a skate clinic at the camp on Wed. the 16th and we have our annual Birkie Wax Clinic on the 9th. Email me at goincomp@att.net for more on those.
Lastly, the Stump Farm Classic Race is the 19th at the Camp, it is a good tune up for the Birkie. See http://skiwithanst.org/

The snow is great now, best of the year and the temps are going to be warmer this weekend, it could be the best weekend to ski this year. Check www.skinnyski.com for reports and weather. I challenge anyone to ski the Quad this weekend. Neshota, Camp, Brown County GC and Barkhausen. All have their unique qualities. Put a post up at Skinnyski for all four and win a pair of ski slides. I am actually gratified to notice the improvement in the workouts. It may not feel easier but it looks better and as always it is now how you feel but how you look. Nice work. Three weeks to go, next week we start out at 5:54* Now go ski.

* we'll see if that works.

Birkie Class 1-25-11 Dedication

Obsession,compulsion or dedication. Skiing well takes a little of the former but a lot of the latter. Todd Rosvald sent in this photo of himself doing a balance workout, not too unusual except that he was was doing it in the 9th floor stair well of the Atlantis Hotel in the Bahamas last week, you decide what category he fits into. Note the 2 X 2's he had with him, imagine his answer to the TSA dudes after the full body scan. Speaking of lumber Paul Braun offers anyone specially cut Swedish lumber in the 5.08 centimeter X 5.08 centimeter dimension for only $12/meter. See http://www.braunbuilding.com/ for more great deals.

The class went great tonight. Judging by the sweat I had to think the effort was a solid one. We are getting more and more folks who can pull off the Power Plank, impressive. I am seeing deeper and stronger compressions which will pay dividends come Birkie time. We still need to work on balance some more. These drills work and for the ones that are doing them keep them up as you are already finding out how effective good balance can be. I kind of expect a little more upper body soreness this week but that will peak as we will only have to maintain that effort from here on out.

Lots to report. Congrats to those who did the Birkie Tour this past weekend in cold conditions. Not easy. See http://vimeo.com/19136243 for the helmet cam video. This week promises to be warmer with temps in the 20's through Saturday before it cools again. Get that long ski in early. The Noque Marathon promises unusually warm temps (for them) but with the likelihood that new snow will slow things down a bit. Check with www.skinnyski.com for updates and http://forecast.weather.gov/MapClick.php?CityName=Marquette&state=MI&site=MQT&lat=46.5508&lon=-87.3957 for MQT weather. The Birkie has a bunch of changes taking place this year be sure and check those out at www.birkie.com including the Telemark Lodge re-opening at least for the races.

As the weather moderates it is time to re-flood the skis with wax that the colder dessicated snow sucked out of them. Most trails are in good shape and I know several are doing some long efforts this weekend at Lakewood. These are great trails for simulating the Birkie. Stop at the Dairy Delite Depot in Suring on the trip home for a protein recovery drink (Chocolate shake).

OK, we got a lot done but now it is ski time. I don't think 50-100km between now and next Tuesday is unreasonable. Find some hills, get a friend and do some distance. Focus on technique and the RECOVERY portion of your stroke. Think GLIDE, RECOVER and PUSH. Nice night tonight. I will send an email blast about Noque waxing on Thursday. Good luck if you race, have fun when you ski.

Birkie Class 1-18-11 Man's Best Friend

What a crowd, what gluttons for punishment. It was a busy night for the upper body. I have already heard of some tired arms. Paul Braun reports that his arms felt like doggy doo this AM as he circulated the Neshota hills. After 7 weeks I am seeing strong aerobics, and pretty good strength. I am a little nervous about the balance thing however. Balance is like strength, it is very trainable and very important as it effects the way you ride a ski. A strong balance component allows you to ride a flatter ski and flat skis are fast skis. FLAT SKIS ARE FAST SKIS. (worth repeating). Practice your balance drills. Jo and I have a new rope drill for next week, your hips will love it, blame her if you hate it.

The snow is great but the temps are predicted to fall. Morning skiers will almost certainly be facing sub zero or single digit temps, combine that with fresh, fine grained snow and you have a recipe for slow skis. I mentioned PRE-WAXING skis in anticipation of applying cold waxes. The high temps required to apply a cold wax can (will) damage a ski base. Pre-waxing means applying a base coat so that you are not waxing a DRY SKI. If you have a wax job in place that has not been used you are ready, if not, you just apply a coat of a SLIGHTLY warmer (Swix CH/LF 6 or 7 - Toko Red) like you always do, scrape and do a brushing and then go on to the colder wax. Remember, prewaxing is NOT the wax you ski on, it does not have to be perfect, don't spend a lot of time on it, save that for the cold wax that comes next. They are predicting
- 20F temps up north this week. Get out the handwarmers. At cold temps Balaclava's are a smart choice, staying warm is nice, staying healthy is critical.

Most of you have the jackets and are reporting they are nice and warm. Lighter base layers are all you will most likely need. Andy reports that they show off his ripplin' pec's and that chicks dig it, sort of. Speaking of jackets, do you know why dogs are MAN'S best friend? Because guys like dogs! Barky the dog was a hit with the dudes but the gals vetoed him. Poor Barky.

Time to go ski. The snow is at it's best and this will be a good time to experiment with waxes and cold weather clothing. Skiing in cold also sucks calories, always a good thing.
We had a good workout last night and as we hit week eight expect a mini peak as we introduce a few new ideas and bring up the intensity a notch. The Birkie Tour is this weekend as is the MPLS JOQ with several local juniors racing. The 3rd session of BayNordic is this Saturday so watch for the hoards of munchkins at the camp. For most this will be an OD weekend. Get to it....with a friend.

See www.skinnyski.com for trails and weather.

Birkie Class 1-11-11 Swing Lo

As the avowed leader of the Old Fat Guys who are Stiff as Bricks Club, I was shocked to see that virtually no one could slide their foot down to the floor from a paltry 8 inches. That tells me that lots of folks are not comfortable with their balance and have not developed the strength required to maintain a hips forward, flexed knee position. Remember the icy conditions last week? The people who thrive in these conditions (ME) are the ones comfortable in this position; it is not hard to see the parallel there. As a good note more and more of you are figuring out the Super Plank (Planck in German) position. It is really not about strength but rather control and controlling your effort. I am also getting very impressed with your Super Vee Crunch. Collectively this is certainly the best group ever to do these. It takes an inordinate amount of strength with control to pull this off, nice. Goals for next week include getting the triceps parallel with the floor when stepping up and more pelvic tilt on the rope pull.

The divine Ms. Lulloff reminded me (in between winking at Tyson,) that her TFL was sore. Good. The TFL is a major ski muscle connecting the quad with the http://en.wikipedia.org/wiki/Tensor_fasciae_latae_muscle Real men skiers would be more apt to wear a Speedo and flex that muscle to impress skier chicks rather than their biceps (if they had any).

We still have a few jackets to hand out and they are here, with your names on them. I will also bring them next week. The new snow yesterday really helped clean up the trails and more is forecast later this week. Things are looking good for that OD ski this weekend, now get to waxing. Speaking of wax we are having a WAX CLINIC here tonight at 6:00pm See www.incompetition.com . I want to review basic wax application and hot cleaning as the snow we had was quite dirty and most skis benefit from cleaning.

As you may have noticed the 2nd installment of the Bay Nordic group was last weekend. Over 130 kids and nearly 100 parents and coaches made for a great day. See Steve Hoffman’s photo’s at http://shoffmanphoto.smugmug.com/CrossCountrySkiing-2010/Bay-Nordic/Bay-Nordic-01-08-2011/15384973_Tm9CG#1151402056_5HdKj
Saturday also was one of the busiest days in years at the camp. The number of skiers taking to the trails is outstanding. I saw skiers from Madison/MKE and the UP there, wow.

Good solid effort last night. I would ask that you “Work the Wood” and do some balance drills this next week. Next week we start (really) at 6:00pm so tell your family, staff, dog and others under your purview that you are unavailable after 5pm.
Lastly Todd Rosvold has an interesting method of calculating per kilometers times. My response is below his. See his:
Average speed calculations

20.512 Average speed = distance/time
Distance 29.4 Minutes 42 60 0.700
Hours 1 Seconds 1.45 60 0.024
Minutes 21
Seconds 50
Total Time 1.2150
Time Factor 1.433
Time factor 0.724
1.367 Time = distance/average speed
Distance 29.4
Ave. Speed 21.5 99.7
0.867
30.817 Distance = time * average speed 114.9942
Hours 1
Minutes 21
Seconds 50.00
Total time 1.43
Ave. Speed 21.5



#DIV/0! Average speed = distance/time
Distance 29.5
Time

Now mine:
https://buy.garmin.com/shop/shop.do?pID=27335
and after that check out http://www.youtube.com/watch?v=UVyBjqY3r0k as you do your drills.

Birkie Class 1-4-11 Choo Choo Could

Whew whew, 49 skiers pulled the train last night in a workout bound for glory. It was an impressive night to watch as the efforts were both physical and technically improved (noticed I said improved, not perfect). The line lead by Joram and Steve was “on” all night. We may orient that way from now on as it really helps to have someone in front of you and the Birkie is after all just a series of packs heading down the trail. I would be a jeenyus if I had actually thought that one up. Andy L. has a new twist to doing crunches next week…..you can blame him. Meanwhile our balance drill with the WOOD needs still more work. Do your homework and don’t be in the 80% with (medial) knee collapse. Hide that binding as you ski with your knee.

News: Kris Freeman of the USST is placing well in the World Cup Tour de Ski. To give you an idea of the intensity at that level, in one race the top 11 skiers finished within 11 seconds of each other.
See www.skinnyski.com or more and for trail reports.

Bay Nordic continues this Saturday at 10:00am. Lots of fun and fun to watch. http://baynordic.blogspot.com/

The trails are amazingly good considering the weather. Having a Pisten Bully really can save the day, look for areas that have one. Here is what we are looking at for a new machine. http://www.pistenbullyusa.com/en/products/pistenbully-100/standard.html That would be my dream job!

We have a wax clinic next Wednesday the 12th, the Women’s Tea and Ski continues next week and there are a couple slots available for a skating clinic on the 15th. We have a free entry for the Seely Hills Classic coming up and the Boulder Lake (near Duluth) if anyone wants them. See www.incompetition.com for a schedule.
Be sure and get in the right mindset and improve your Hip Score by getting on this before next week. http://www.youtube.com/watch?v=piUWIqWSthA

The important thing now is to ski. Do your balance drills and focus on proper technique on the fast snow we have. Lakewood has good snow and the big terrain needed to simulate the Birkie trail. The Birkie has 8900 skiers ready to ski, be sure you are ready too.
Next week the rope returns as we board the ski train at 5:54pm.