Hillbounding November 16th Circle the Herd

This is sort of what the group looked like silhouetted standing alongside the fence, third from the right looks like Dan.

There are not many times in mid November where you can be out at night in a tee and shorts and be comfortable. For 32 folks that night was last night. The mid 40’s and still air was perfect for bounding and just cool enough that Mike and Matt kept their shirts on, whew!

The new V1 slide move we did went pretty well. It was harder than some thought and TIME WISE it took a little longer and used some mussscccles we are not used to. That makes it a keeper. I was smilin’ when I saw the efforts to pass each during the rope pull to the fence. I never saw Andy cross the knoll so fast.

Poling looked better, perhaps my little strap diatribe did some good but it was a noticeable improvement. As we enter the final TWO weeks (I know I said one but math was not my forte) we need to have that final build up to snow. Once snow comes you will need to slow your intensity and get those ski legs back but hillbounding will help make that adjustment dramatically easier.

With snow around the corner (there is snow on the ground in northern WI and in MN) you should be checking http://www.skinnyski.com/ for trail updates. Put it in your favorites. There are several from the group and GB heading to West Yellowstone Camp this next week. Drink like a fish, it is 6600’ and goes up from there. These weeks before snow should be peak hour weeks, get out there and remember we will be on snow soon.

The 17th Birkie Class registration is up and running. If you are by the store check out the Team Craft Jacket. It certainly is the best we have ever had http://www.craft-usa.com/cra_shop_zoom.php?back=185&category=4&headline=men&area=shop&type=bski&id=1079&bcsex=m We are limited on class size so it is important to let me know. I am building an email class roster which will be our method of communication. Go to http://www.incompetition.com/html/runEventRegister.psp to register.

Steve was so gassed last night he sent me his HRM strip but forgot to attach it. He looked like a dead man at the end but that puts him in good company. NOTE: The GB Parks SOMETIMES locks the lower gate to Bairds Creek. Park where you can and walk to the top, it is a nice warmup. Next week at 5:28pm.

Hillbounding Nov. 9 2010 Too'fer Tuesday

We go regardless of rain cold or snow, I laugh at the cold, har har har hack wheeze, sniffle. This was a few years back. It was actually pretty fun.

Steve’s HRM strip speaks volumes for the 40 skiers who took part in our first total night session. Click on it to expand it and note the wide base of each rep. The double rep set dictates a kind of forced pacing to your effort. This was perhaps the most solid technical effort yet. Most skiers were showing the improvement that only comes with repetition.

We should do a few more things next go round.

Poles, for our application short is good and get those straps on tight! I saw many loose poles. Something as mundane as a loose pole strap can have a very negative effect on your arm swing and leg drive. Take a minute to get those straps right.

We will continue the “Body Rope”. The forward lean from the ankle was pronounced, now we must memorize that position.

Get your heads up and find skiers and then find (quickly) a way to be more efficient. In racing another skier is all about energy conservation, if you can ski the same speed while expending less energy – you win. Think about that.

All in all it was a great night. It is not often in November we get conditions like that where more people wore shorts than not. Mike and Matt even gave a little sneak preview of their secret ambition http://www.barechest.org/ . We go again next week at 5:26 pm. Expect colder conditions as we will see snow in the next two weeks. Birkie Class registration opens soon and Deb is finalizing things now. Save the date of December 7. Look at our website http://www.incompetition.com/ later this week. Another note, The Ashwaubenon Ski Team is looking for older skis, boots and bindings for their team. If you have some and want to donate them they sure can use them as they have a lot of kids out this year. Drop them with us and they will get to the team.

Hillbounding Nov. 2nd Pictures Don't Lie

Note That Steve missed a few and that he felt Uber like.

Video linked in at http://www.flickr.com/photos/incomp/ Up now.
Wow indeed, what else can be said about 46 skiers bounding up a hill. The night was right for bounding with 40 degree temps, no wind and dry air as the group responded with a 30 rep output that improves with each week.
Thanks to Kyle Demerath for his exhibition of dynamic technique (after already being on the hill for 90 minutes). I hope that picture is burned into your memory banks. Seeing the image is important but being able to replicate it takes [repetitive] training, that is why we train and sometimes train tired. I watch world class skiers racing and they do indeed hold it together technically but it comes from thousands of repetitive hours training it over and over. Here is a quick but impressive video that dramatizes the point; http://www.youtube.com/watch?v=xdKiY92WE40&feature=fvw
With the number of athletes we have, individual comments are impossible and even generalizations are difficult but here goes anyway:
1/ Efforts were strong and powerful.
2/ Technique(s) held together for the most part although you could tell who the “veterans” were.
3/ Less “running” than before.
4/ Hand control mmmmmmmmmmmmmm…..we work on that.
Be sure to look at the video, there was some crowding and make sure you freeze the image by clicking your mouse on the cursor. Look (at image) for the forward shin angle and body lean. Pole angle and control and the dorsiflexon of the foot. Go back and review some of the earlier video. Check out Roy and Seth in the video, strong athletes, different styles. http://www.flickr.com/photos/incomp/?saved=1 Be sure to check out http://www.skinnyski.com/ for Stump Farm Duathlon results and photos while online.
So this week get an image in your mind of what you want to look like and then work on it so that it is automatic. Practice makes PERMANENT. Great solid night, perhaps the best yet. We are hitting the home stretch so get a picture in your head and just like getting a picture from inside, http://www.youtube.com/watch?v=4HmDISe8RYY we go again next Tue. at 5:26pm. I have to get the grass out of my shorts now.

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 .