In Competition-Mark: December 2011

Tuesday, December 27, 2011

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!

Friday, December 23, 2011

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!

Wednesday, December 14, 2011

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.

Wednesday, December 7, 2011

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.

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.