Hillbounding Oct.26th 2010 Wild, Whipped, Windy.

The thought of 50 knot winds and threatening skies and not even having lights did not discourage the 24 skiers from doing the deuce, 24 reps in under an hour! Tonight we blasted through the reps before impending darkness fell and it gave a whole new meaning to recovery (there was none). We not only made the double dozen we had quite the variety of strokes and technically did really quite good for the most part. Despite my persistent prodding to the contrary, the amount of “running” is going down and the “skiciphic” effort is improving, really….however, since you asked, I still see the same things:
· Head down
· High foot carry (running)
· Hand/arm collapse (when tired)
· Not enough POOF.
The good news is that the bad points are occurring less and less and say halleluiah dear friends most are GETTING IT. Nice.

You need/must to go to http://www.flickr.com/photos/incomp/?saved=1 and review the video of Santi Ocariz. Santi is a former UWGB student, now CXC Team skier and good kid. Compare the “punch” he has. Be sure and run your mouse over the cursor to freeze it. As always expand the image to get the best view. If you see ANYTHING look at the forward lean FROM THE ANKLE that he has. That, dear friends is PROJECTING your weight forward. That, dear friends……..comes from the hip.
After viewing go back some weeks and compare other videos, it’s always fun….once you get over the depression.

Steve says he was gassed after our twenty four reps (he missed a few if you’re counting). While this was a solid workout (did you like the accelerations?) we need to keep up that focus on technique. Next time we will have lights and hopefully no wind but at least the bugs are gone and we had a great night. Good effort. Keep going out and if you ride or run the Ashwaubenon Duathlon is this weekend. http://skiwithanst.org/?p=1 and keep the groove and the wind behind you the next few days with http://www.dailymotion.com/video/xm692_earth-wind-fire-lets-groove_music Next week we start at 5:27pm.

Hillbounding Oct.19th 2010 Demanding

Video up and running at http://www.flickr.com/photos/incomp/ Expand the image and freeze the image by putting the cursor over the slide.

Thirty Four bounders muttered under their breaths tonight about Coach Whataweinie giving them grief about pole control, what difference does it make you ask?

The answer is about one wave at the Birkie or some dude saying you make it look easy as opposed to saying how cashed you look.

(Improved) Technique is for most of us the only realistic way we will improve at skiing. Physically time has a lot of us beat but I GUARANTEE that no one over fifty thinks that they were smarter when in their twenties. Good technique takes smarts, smarts that sometimes only comes with experience, oh yea, that’s we train so hard. Note the recovery time on Steve's HRM Strip, chalk that up to "educational processing".

Tonight was certainly the hardest effort yet. I doubt we will go much harder but I think we have room to move technically and I would expect our speed to improve even if the effort does not increase. I would go to the video and look for a few things. http://www.flickr.com/photos/incomp/ Note there is two weeks worth with some individual stuff we shot tonight before the group. Be sure and expand the image and hold your mouse on the slide to freeze frame the image. Here are the easy things I see.
1. Lots of droopy heads. A/ When your head is down your Center of Gravity (CG) changes. B/ You decrease the amount of air you can take in AND out. C/ You can’t respond to the dork who just face planted in front of you.
2. Still seeing some running out there. S-L-I-D-E the foot. Keeping the foot in CONTACT with the ground/snow longer gives you a longer stride. Longer stride = more distance per stroke = moving up a wave at the Birkie.
3. Pole angle and control coming into its own. Good thing!
4. Make a note about tempo. Next week we will add “POP” or Push Off Power to our list of dorky Ernst acronyms. As hard as it feels it does not “look” that hard. That’s the beauty of cameras, they never lie.

Lastly some terminology review. In skate skiing there are seven basic strokes. Some are more important than others and most are speed/terrain/conditioning sensitive. Check these out.
· V1 (one step in other parts of the world) Use for slower speeds like uphill’s or harder conditions. Can work everywhere. http://www.youtube.com/watch?v=dyuYflyZta4
· V2 Alternate (open Field Skate for us old farts) Use at faster speeds. Very fast and efficient. http://www.youtube.com/watch?v=PmR5WXd_F8I
· V2: Use at higher speeds and is becoming common for faster racers. High balance demand but smooth and fast. http://www.youtube.com/watch?v=HksXxzH55pw

The other strokes, Diagonal Skate, Jump skate, Free skate and our crossover stroke, the Double Pole are less used but good to know. http://www.xcskiworld.com/training/Technique/skating.htm#diagonal_v

I appreciate the strong output tonight, it’s really hard sometimes but that is why we do it as a group. This is a tough night that you can center your week on. If it was easy everyone would do it (even me). We will see you next week at 5:28pm.

Lastly…………..
Butch Reimer passed away tonight. Butch is the ski coach at UWGB, a great guy and my friend. It is not fair and it's not right but it happened. Think of Butch as you go about your own life and then live your life… to the fullest. http://www.caringbridge.org/visit/butchreimer

Hillbounding Oct. 12th 2010 Baaaaaaa Baaaaaaa Bounding

Video link up at http://www.flickr.com/photos/incomp/ Click and expand the images

LAMBS; An acronym? The weather coming in thus far in October? Lambs being led to slaughter? It could mean any of those things for the 35 bounders last night but I mean it to be everyone having a common technique. Everyone has their own style but don’t use style as an excuse for flawed technique. With each passing week I see less “unique” techniques and a more homogeneous image… that is a good thing.

The videos turned out good but there are a few caveats. When filming a lot of people it is hard to get a long image of any one skier. For the future note the spacing as we film. We want everyone to get on camera. I also note the “tension” level goes up when the camera goes on. Relax, so what if the whole internet can see your lousy pole control.

A few notes about the tape. These are GENERAL comments and may not (but probably do) pertain to you.
· Pole control/angle, too much “grippin” and not enough pole ANGLE and the tip coming too far forward. You only get push when the pole is pushing [duh].
· Lots of pole “clutching”. Relax your grip. Let the STRAPS do the work. Gripping that pole tight restricts arm swing which will retard the leg extension. Major issue here. Adjust straps and then USE them.
· Still some running out there. Watch the foot. Go back a few weeks and re-fresh the dorsiflexion image.
· POOF, Push Off Outside of Foot is a function of commitment and a big push. It seems as the effort increases the effectiveness improves.

Watch the videos and be sure to expand the image to get a clearer view. You can slow or stop them as well. It is a little congested but seeing yourself is always valuable….if not a little painful. http://www.flickr.com/photos/incomp/

You will note Steve’s HRM strip today looks different. The base of the “spikes” is narrower which tells me of a faster recovery, that or Steve spent the night in Jorams vortex. Click to expand it.

I found a video of Andy Lulloff showing his “CXC Special” Technique. He’s better now http://www.youtube.com/watch?v=SEZrBw6mcSM

All in all the effort was strong and if there was any doubt the soft start is over. It was a fearsome last few reps, very impressive. You should be pleased as the reps (29) and the intensity are climbing and the technical skills improving, sweet.
Next week we put the Team in bounding, be ready at 5:27pm as we go up.

Lastly Butch Reimer soldiers on in his struggle with Leukemia. Keep him in your thoughts as you head out the door. I know he would like to be doing this with us. http://www.caringbridge.org/visit/butchreimer

Hillbound 10 Oct 5 POOF 'aint' the Magic Dragon

Oct 5th Photos up now at //www.flickr.com/photos/54192844@N02/?saved=1 Click on HRM strip to expand image.

For the 31 skiers who came out tonight the hill was in fine form. Cooler temps, no wind and a beautiful Alpenglow made for a nice night, the only thing missing was a rope tow. Our own Matt Becker, Press Gazette Photographer and finisher of the Horribly Hilly Hundred this summer, pulled out the big lens and shot a few hundred "real" photos. It will take me a while to get them loaded onto my Flikr site but I will edit the link in as soon as I get it done later Wed or Thursday.

Lots of good things to report. The effort was up substantially. The soft start is over, this time it's for real http://www.youtube.com/watch?v=exyzxemJ74o if you don't believe it. We are starting to put together strings of technically correct reps. The breathing is even coming along. Don't underestimate breathing (duh), compression breathing needs to be trained but the reward is faster recovery and a more powerful stroke. We introduced [again] the POOF concept. That is where you initiate the stroke from the OUTSIDE of the foot. This is perhaps the most dynamic way to ski and seldom talked about. We will expand on that next week but it will add a lot to your stroke and having the ability to "Push Off Outside of Foot" will make you a serious skier.

I also want to bring the concept of "hip drive" to the front burner. I see a consistent sitting back (not getting out over the ski) which is a glide killer. Remind me on that as well.

The only negative other than getting beaned by a errant disk golfer was some continued "running" and arms crossing over the center line of the body combined with nasty hand/wrist orientation to which I am all too happy to nag about.

It was a solid effort that showed good improvement from last week. Steve P's HRM strip (click on it to expand the image) showed 27 reps and lots of time in the red zone. Note the rise of the HR (heart rate) vs the recovery. In my perfect world those will change. All in all be happy with this one and be ready to go next week at 5:27pm.

As you know our friend Butch Reimer has entered in a battle with Leukemia. Butch is a tough guy and has been through a lot in the last few days. Give him and his family your positive thoughts and wishes. His Caring Bridge address is http://www.caringbridge.org/visit/butchreimer/journal .

Sept. 28 Hillbounding with a Passion

Holy Mackinolies, 39 athletes joined in the fun last night. Who would have thunk that many folks would have a penchant for self flagellation. As promised the soft start morphed into a "jello" like effort, it wiggled but we held it together for 25+ reps with noticeably less recovery. I have linked in some photo's (bad ones) at http://www.flickr.com/photos/incomp/ The first set is last night with more following. Click on the individual photos' to expand the image and please note the following technical ideas:

• There is still some "sitting back". We MUST address that. The idea of forward rotation is a foreign one but is fundamental. Remind me to talk about that.


• Running (not bounding) is still prevalent, especially when tired (surprise). Look at the photo's and specifically the foot angle at the end of the "push".



• Poles. There still is some creative poling going on out there and while I like free thinking you need to fall with accepted parameters. Remember to get the straps on right and tight. A simple thing like loose pole straps can doom you to goofy poling and a lifetime of flailing.



• Knolls were made to run and deep tucks mean deep. I saw many cases of the Ernst Resting Tuck (ERT) Remember practice makes PERMANENT!

All in all it went pretty darn good. Several surprised me with very solid technique and there was certainly hard efforts. Don't be afraid to sit out a rep or two. Get to mid hill and watch the profile view. You can learn a lot. We will probably hold steady the reps and try and speed up the recovery more, [uggg]. The Skeeters should be gone by next week and cooler temps will help.

One last word on Lactate Intervals. These are super hard efforts. If you enjoy them I would question your thought process, but they are very beneficial. LI's for most are simply physical efforts but serious athletes know that they develop the ability to MAINTAIN COMPOSURE while exhausted. That is very fundamental because when your technique breaks down you burn energy at vastly higher rates, speeding up even more the inevitable death shuffle, and that's not fun.

Things went good and you can be pleased with the effort. We have room to improve and that's a good thing. A few more notes. The Green Bay Duathlon is next weekend http://www.midwestsportsevents.com/ . A good time to get the bike out one last time. October is here, keep those poles handy and if you are rollerskiing keep your tips sharp as dull ferrules cause technical glitches and sore "rollerski elbows". My new bud Parker (age 13) showed me why it takes passion to do hillbounding and my other bud Graham Parker put it to words http://www.youtube.com/watch?v=iPQWPxfPYKo Being hip means knowing no pain.

Nice job, thanks for being on time at 5:28pm.

Hillbounding 10 Bloodthirsty Bounding Sept.21

NEW EDIT - Photo's at http://www.flickr.com/photos/incomp/?saved=1 up now.

The 1st bounding session of the year started with 35 folks taking on the hill 24 times or so in a soft start with much emphasis on the technical aspects and a little housekeeping as to the protocol we follow. Despite the lower intensity and a reduced workload many in the group were liberally soaked in sweat, no doubt brought on by a combination of warm temps (71F), humidity and the 1.3 million mosquito's that found the hill home tonight.

There is good news and bad but more good. The good news is that technically the minutes we spent outlining the efforts paid off as we are way ahead of the jumping off point last year. There was less running than in the past, that is a core concept as we are not training to run, that would be a totally different workout. The "relaxed" pace made it easy to maintain composure and certain items like staying in Dorsiflexion and running (jogging) the knoll were evident. Here are some goals for next week.

• Faster Turn-around. More recovery in less time. In most sports that is the name of the game. We did OK but there is room to improve.


• Pole orientation. Note that what we do is to simulate skiing. We are in essence "acting" and the hand/arm actions would not have won an Emmy


• Balance. This is a great time to exaggerate that weight shift/weight transfer movement. Balance is learned...not inherent and balance when tired needs to be trained for.


• BREATH, breathe more, breathe harder, breathe like bull. It is hard enough, holding your breathe does not help.


• Find the rock. I know it's there somewhere.

I am working on downloading some photo's but my camera is smarter than me (does not take much)Look at some of the photo's, you will find them on Flikr at http://www.flickr.com/photos/incomp/ and I will edit in the link to them as I get them in. Note a lot of "sitting back" postures, will will talk about that. Sitting back is a most grievous of technical mistakes but is reasonably easy to get rid of. Soon you may be feeling a little DOMS (delayed onset muscle soreness)... don't call me. Get hydrated and go for an easy ride, swim or brisk hike to recover. When things ramp up you will have to treat this as a race like effort. Hopefully it will cool down soon and millions of skeeters will die a lingering death (bitter). Remember that on a bike you subtract 15F from the actual temp, running you add 15F, XC skiing you add 20F and Hillbounding adds 30F, dress light, dress right.

Very nice to see the enthusiasm and the large number of folks, this is the toughest workout in town so well done, most won't do it you will be better for it. We start the warm up and briefing at 5:28pm next week. We go regardless of weather and the lights will be on and as always, never leave your house without ski poles after Oct.1st

TNR Goodbye Hello to Winter, Hillbounding is Here

The last “official” TNR of the season was last night and half a dozen riders enjoyed sun and pleasant mid-Sept conditions. As good as riding is now it was nice to have the arm warmers on. There is lots of good riding left and for those that are heat challenged this is a great time of year. The Fat Tire Fest http://www.cheqfattire.com/ is this weekend and course conditions are said to be good but wet. There is some predicted rain this week so have your bike well lubed before the race. Remember that the race does not end until your bike is cleaned afterwards. Expect new cables after a wet race which is inexpensive and fairly easy to put in. Cables make or break you, don’t scrimp, unless you want to be riding a single speed!

HILLBOUNDING 10 IS NEAR.

There seems to be a lot of interest in HILLBOUNDING this year. We start next Tuesday the 21st at 5:28pm at the Bairds Creek (Triangle Hill Sports Area). http://www.ci.green-bay.wi.us/parks/parks/shelters/trianglechalet.html for directions and info. What to expect: We typically see 25-35 people of lots of different abilities. Because we are concentrated on one hill you cannot get left behind. We alternate repetitions up the hill, some with poles, some without and some with ropes and partners in tandem. There is a strength component as well. Hillbounding is very aerobic, incorporates a huge strength element and is done with a specific technical goal in mind. We really stress proper and correct technique. This is NOT just running up a hill. To that end you will need a pair of cross country ski poles that are roughly to the armpit in length. They do not have to be too good although you will impress the others if you bring nice carbon poles. I will have about 15 pair available and will supply the ropes. Bring water bottles and dry clothes, we go rain or shine (cold is certainly not an issue after 10 minutes) and you can expect to sweat….a lot! We start the warm-up at 5:30pm so come a little early. The first week is a soft start but VERY IMPORTANT to get some of the technique stuff ingrained. The grass is cut, the lights work and the turf is soft. See you then.
A quick update for those interested in the Bay Nordic Youth Ski League. Things are coming together. Check this out. http://baynordic.blogspot.com/ and be sure to note the link http://skiwithanst.org/ for the Stump Farm Trail Run and Duathlon on Oct. 31st.

Lots to do, go for a hike or run with those ski poles, don’t put the bike away but do dust off the rollerskis. There is energy in the air, be sure and be part of it.
SO2