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.