The CXC Team Vertical Limit September Camp kicked off this Thursday in Hayward, WI with VO2 max testing on the treadmill. With multiple tests so far this year the results will be a great way to chart progress. Ideally we will have become more aerobically efficient after the long hours of summer training. Hopefully our threshold pace and heart rate will also have improved. It is important to keep in mind that testing alone does not make one faster. It is the ability to personalize and improve training based on test results in order to elicit a more positive response that really matters. Bryan and Igor have been great at this so far and I for one am feeling great. This summer I have enjoyed the highest quality of training I have ever experienced. The hours have not been more then I am used to but every workout has been focused and specific with a greater emphasis on intervals. I continue to struggle with improving my technique and am continuously focusing on tips I have gotten from Bryan while skiing. My old habits are proving to be very stubborn but I feel progress is being made nonetheless. In general I am trying to keep my arms and feet wider while engaging the core more and increasing the fluidity of the movements.
Here are some pics from the V02 testing.
The computer, V02 machine and tredmill.
Chuck starting out.
Skate test at BMD
a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SqBDr0cFTcI/AAAAAAAAA38/_vKiOPdcpQc/s1600-h/100_4409.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SqBDr0cFTcI/AAAAAAAAA38/_vKiOPdcpQc/s400/100_4409.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377372375170239938″ //abr /Here is the group sans Cambria (hurt foot), Ash (Australia) and Isabel ( USST camp).br /We did our skate test today. It was another perfect day, warm ( 70’s), sunny and calm. We had many PR’s and a lot of happy kids!br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SqBDRfghUfI/AAAAAAAAA30/DT6ArpMFcZk/s1600-h/100_4346.JPG”img style=”float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 240px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SqBDRfghUfI/AAAAAAAAA30/DT6ArpMFcZk/s320/100_4346.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377371922875109874″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SqBC6uD29LI/AAAAAAAAA3s/KLYUSZat8yI/s1600-h/100_4353.JPG”img style=”float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SqBC6uD29LI/AAAAAAAAA3s/KLYUSZat8yI/s320/100_4353.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377371531644433586″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SqBChFp6PRI/AAAAAAAAA3k/RMXy_2KTymE/s1600-h/100_4358.JPG”img style=”float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 240px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SqBChFp6PRI/AAAAAAAAA3k/RMXy_2KTymE/s320/100_4358.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377371091301448978″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SqBCI6NtYUI/AAAAAAAAA3c/2rMcGxtCol8/s1600-h/100_4347.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SqBCI6NtYUI/AAAAAAAAA3c/2rMcGxtCol8/s320/100_4347.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377370675913515330″ //abr /Bridger looks as if he is gearing up to psych out the competition (in reality, he misplaced his helmet so Matt made him wear his time trial helmet).br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SqBBfRipiWI/AAAAAAAAA3U/A3_-catoi9U/s1600-h/100_4370.JPG”img style=”float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 306px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SqBBfRipiWI/AAAAAAAAA3U/A3_-catoi9U/s320/100_4370.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377369960620853602″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SqBBQwvr0OI/AAAAAAAAA3M/cZTFigC4850/s1600-h/100_4375.JPG”img style=”float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SqBBQwvr0OI/AAAAAAAAA3M/cZTFigC4850/s320/100_4375.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377369711298990306″ //abr /After a good warm up and a little technique, the kids got after the 1 km uphill test. We started them at 15 second intervals and they hammered on each other. Here are the times: Bridger 2:34, Skyler 2:35, Cobby 2:57, Austin 3:02, Mac 3:21, Walker 3:23, Heather 3:26, Rachel 3:27, Gage 3:30, Tyler 3:30, Issy P 3:31, Hallie 3:39, Brooke 4:09. I believe all but 1 had PR’s. Congratulations!br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_H2SCM3lmKm8/SqBA3a06jKI/AAAAAAAAA3E/6IZUQZbrXPs/s1600-h/100_4376.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;” src=”http://2.bp.blogspot.com/_H2SCM3lmKm8/SqBA3a06jKI/AAAAAAAAA3E/6IZUQZbrXPs/s400/100_4376.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377369275918617762″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SqBAaCJovRI/AAAAAAAAA28/0kO2dt3-Ea8/s1600-h/100_4383.JPG”img style=”float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SqBAaCJovRI/AAAAAAAAA28/0kO2dt3-Ea8/s320/100_4383.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377368771078438162″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SqA_3tpSmuI/AAAAAAAAA20/CSJXvHb-a1s/s1600-h/100_4387.JPG”img style=”float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 202px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SqA_3tpSmuI/AAAAAAAAA20/CSJXvHb-a1s/s320/100_4387.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377368181458508514″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_H2SCM3lmKm8/SqA_VdVIK9I/AAAAAAAAA2s/mCcNjPdmLWI/s1600-h/100_4398.JPG”img style=”float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 245px;” src=”http://4.bp.blogspot.com/_H2SCM3lmKm8/SqA_VdVIK9I/AAAAAAAAA2s/mCcNjPdmLWI/s320/100_4398.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377367592963419090″ //abr /After the time trial, we did some leg speeds and a nice warm down, did a funny pose and ate our Power Bars.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_H2SCM3lmKm8/SqA_AIXvg_I/AAAAAAAAA2k/kBCZl3Pvx3s/s1600-h/100_4401.JPG”img style=”float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 240px;” src=”http://2.bp.blogspot.com/_H2SCM3lmKm8/SqA_AIXvg_I/AAAAAAAAA2k/kBCZl3Pvx3s/s320/100_4401.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377367226559988722″ //abr /Tomorrow we will run, work on our trails and do our strength test.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SqA-cy4HiSI/AAAAAAAAA2c/d_kungoDGRQ/s1600-h/100_4410.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 150px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SqA-cy4HiSI/AAAAAAAAA2c/d_kungoDGRQ/s200/100_4410.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5377366619494779170″ //abr /click on the picture to enlarge it.div class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/4680416899705879324-6702597140714271087?l=smsxc.blogspot.com’//div
Update from Whistler
We have been in Whistler for a week now, and its flown by!
On Monday we did an extremely hard rollerski sprint race around the Olympic course. Between the rounds I closed my eyes and pictured snow, packed stadiums, racers from all over the world, and I could feel the Olympic fever burning inside me! Then I opened my eyes, lined up on the start line and hammered around the course with a world champion (Kikkan Randall), awesome teammate Liz Stevens, and an impressive junior skier Sadie Bjornson.
This morning we faced the rain and turned up the intensity with about 45 minutes of 30 second sprints followed by a couple longer threshold intervals. I’m feeling pretty tough now!!! This afternoon we will be heading over to the gym to do some strength training!
Testing Week Continues
a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_3c1Nv5NLyNg/SqAEKWAu4hI/AAAAAAAAAvc/G7WaYJ4DZo8/s1600-h/rafter.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 324px;” src=”http://2.bp.blogspot.com/_3c1Nv5NLyNg/SqAEKWAu4hI/AAAAAAAAAvc/G7WaYJ4DZo8/s400/rafter.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5377302530834227730″ border=”0″ //aBe the ball. Focus. Seriously.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_3c1Nv5NLyNg/SqAEKPKB4cI/AAAAAAAAAvU/qGL8ZvluWsE/s1600-h/ry+erg.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 269px; height: 400px;” src=”http://4.bp.blogspot.com/_3c1Nv5NLyNg/SqAEKPKB4cI/AAAAAAAAAvU/qGL8ZvluWsE/s400/ry+erg.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5377302528994173378″ border=”0″ //aRyley giving his first 2000m test a go. Kaitlin Fitzgerald looks on. These machines have the attention of all the athletes at school. Today the PG Alpine girls took a spin for a 500m time. Technique and power can be constantly monitored in a totally safe environment.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_3c1Nv5NLyNg/SqAEJgGosKI/AAAAAAAAAvM/zSxyv-O1DAM/s1600-h/kristin.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 268px;” src=”http://1.bp.blogspot.com/_3c1Nv5NLyNg/SqAEJgGosKI/AAAAAAAAAvM/zSxyv-O1DAM/s400/kristin.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5377302516363473058″ border=”0″ //aKristin Halvorsen showing the eye of the tiger. One of Kristin’s biggest strengths is her power output. She can double pole with the best of them and she’s a fighter. It’s going to be fun to watch the athletes times improve through the fall.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_3c1Nv5NLyNg/SqAEJagxaYI/AAAAAAAAAvE/Zx0JlpAcCb0/s1600-h/jb+antoine.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 268px;” src=”http://1.bp.blogspot.com/_3c1Nv5NLyNg/SqAEJagxaYI/AAAAAAAAAvE/Zx0JlpAcCb0/s400/jb+antoine.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5377302514862483842″ border=”0″ //aA nouveau edition to our team. From the slopes to the tracks…a natural progression. Antoine’s work ethic is awesome and we love his smiles!br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_3c1Nv5NLyNg/SqAD8MEwkvI/AAAAAAAAAu8/IGKpjsMRIHE/s1600-h/elena.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 269px; height: 400px;” src=”http://3.bp.blogspot.com/_3c1Nv5NLyNg/SqAD8MEwkvI/AAAAAAAAAu8/IGKpjsMRIHE/s400/elena.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5377302287648592626″ border=”0″ //aThe Swiss Miss, Elena Luethi, giving her all on the 2k test.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_3c1Nv5NLyNg/SqAD72LkpCI/AAAAAAAAAu0/E6CxRaABvXo/s1600-h/hans+moore.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 268px;” src=”http://2.bp.blogspot.com/_3c1Nv5NLyNg/SqAD72LkpCI/AAAAAAAAAu0/E6CxRaABvXo/s400/hans+moore.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5377302281771590690″ border=”0″ //aHans Halvorsen and Daniel Moore dueling on the machines. Dan Moore used his power to post the teams best time today.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_3c1Nv5NLyNg/SqAD7crzJKI/AAAAAAAAAus/h5BSd-X3QfQ/s1600-h/hans+dan.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 268px;” src=”http://3.bp.blogspot.com/_3c1Nv5NLyNg/SqAD7crzJKI/AAAAAAAAAus/h5BSd-X3QfQ/s400/hans+dan.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5377302274927436962″ border=”0″ //aYesterday afternoon we did an “easy” skate up the east side of Brandon Gap. Hans and Daniel stayed strong and v2’ed the whole hill. Get tough and get balance.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_3c1Nv5NLyNg/SqAD7BoKKgI/AAAAAAAAAuk/Ju7URm0VW2s/s1600-h/elena+heid.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 268px;” src=”http://1.bp.blogspot.com/_3c1Nv5NLyNg/SqAD7BoKKgI/AAAAAAAAAuk/Ju7URm0VW2s/s400/elena+heid.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5377302267664411138″ border=”0″ //aHeidi Halvorsen and Luethi at the bottom. Perfect weather for skiing.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_3c1Nv5NLyNg/SqAD6ndpFpI/AAAAAAAAAuc/EAC1NXL0suU/s1600-h/dev+gov.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 268px;” src=”http://2.bp.blogspot.com/_3c1Nv5NLyNg/SqAD6ndpFpI/AAAAAAAAAuc/EAC1NXL0suU/s400/dev+gov.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5377302260640978578″ border=”0″ //aThe “Governor,” Alec McGovern and Devlin Shea starting out for the ski. Dev plays soccer–Alec plays the bagpipes. Diversity is the spice of life. If we can convince Alec to play the pipes before the soccer game we’ll have a nice merger.br /br /Concept 2 Erg Times: 2000mbr /Dan M. — 8:04br /Ryley — 8:13br /Hans — 8:15br /Dev — 8:53br /Alec — 8:58br /Antoine — 9:33br /Kristin — 9:10br /Emily — 9:25br /Elena — 9:35br /Kaitlin — 9:45br /Heidi — 10:27br /br /500mbr /Dani — 2:52div class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/1847564486460994594-1986121863244092389?l=gmvsxc.blogspot.com’ alt=” //div
School start and d-pole test
Everyone is back. We just had two beautiful days for our school orientation trips. The Seniors went to Camp Hi-Rock for a great trip highlighted by water skiing, wake boarding and a high ropes course. The underclassmen spent the first day hiking Mt Equinox, playing games and going to the Dorset quarry.The second day they competed in a bunch of fun relay race events at Lake St. Catherine before coming back to school for dinner and a bonfire.br /Today school started. After a busy day of hitting the books, we went to Ball Mtn Dam and did our uphill double pole test. We have done this test for years and it is fun to track the skiers times. It looks as if everyone except Sophie set a PR today so that was great news. It is nice to see that the kids training here this summer all made some good improvements without doing much intensity. It means that they are pretty tough, but not anywhere near peaking. The plan is to add more intensity this fall so it will be interesting to see how they react to that. I have a theory that the more aerobic people react well to good solid tough training while the more anaerobic skiers do better with more speed and rest. One of our goals for everyone is to learn what training works well for them. Everyone is a little different and it is important that they know what they are doing so that they can try different things and see what works best.br /No pictures today…we’ll get some in our skate test tomorrow!br /Here are the times: Skyler 2:33, Bridger 2:39, Austin 2:53, Cobby 2:53, Walker 3:04, Sophie 3:06, Heather 3:09, Tyler 3:34, Gage 3:37, Rachel 3:42, Mac 3:48, Issy P 3:50, Hallie 4:16, Brooke 5:09.div class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/4680416899705879324-5884829117180412630?l=smsxc.blogspot.com’//div
Whistler
No pictures, as the internet here is not good enough to upload any. The camp here is going very well and is our first intensity camp of the year. So far we have done L3 classic intervals around the sprint course with a max double pole effort coming through the stadium. Two days ago we did a time trial, some of us did a classic sprint and others did an 8k classic TT. Tomorrow we have L3 skate intervals scheduled and we will have another TT, skate style, on Sunday. Some speeds are thrown in there as well and all sessions we have a great group to ski with and learn from each other. There is a crew of 10 juniors and the Sun Valley ODT are here as well. The team bonding is great and we are all fired up to be with each other again. Train hard, pictures as soon as I can….divbr //divdiv class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/8313858291794282393-7927842337706370481?l=lizhstephen.blogspot.com’//div
Vacation last week, time trial yesterday
div align=”left”One of the nicest parts of being a professional student is the breaks. This August I got what will probably be the last month long break until I retire (wow… sad). I am making pretty good use of my time. I’m working on finding a job for when I graduate next spring (anyone want to hire a dentist?), studying a bit for board exams, and getting in some good training. Nichole actually has a job, but she took last week off and we went up north for some “relaxation”. Most of our vacations consist of some form of beating our bodies, and this year we decided to have a go at backpacking. I have a bit of experience backpacking, having been on a number of such trips during my boy scout days, but Nichole had never experienced the joys of carrying everything you need to survive on your back while hiking from place to place. Although our plan had been to camp for 3 days, by day two we had decided that backpacking was too slow, and that cars had been invented for a reason. So we got ourselves out to a road, ditched our packs in the woods, and did what we are more comfortable doing on vacation -run (all the way to our car). We picked up our packs, drove to the next state park, took some pics at the waterfalls, and then drove to my parent’s cabin near Hayward, WI. It was a great decision. We spent the rest of the week running, kayaking, and span id=”SPELLING_ERROR_0″ class=”blsp-spelling-error”rollerskiing/span around Hayward (I had a black bear cross the road in front of me when I was out span id=”SPELLING_ERROR_1″ class=”blsp-spelling-error”rollerskiing/span. That was a first!). It was my first 15+ hour week of training since last year’s summer vacation with Nichole 🙂 /divdiv align=”center”img style=”TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand” id=”BLOGGER_PHOTO_ID_5376974291291872882″ border=”0″ alt=”” src=”http://2.bp.blogspot.com/_hvZteNu0E40/Sp7ZoSbcHnI/AAAAAAAAAGU/kwa7RhTrQBI/s320/P1030142.JPG” /Nichole saying “what am I doing out here?”/divdiv align=”center” img style=”TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand” id=”BLOGGER_PHOTO_ID_5376974820541927746″ border=”0″ alt=”” src=”http://4.bp.blogspot.com/_hvZteNu0E40/Sp7aHGCfEUI/AAAAAAAAAGc/_zerC4hIFdU/s320/P1030153.JPG” /Feeling much better after the run back to the car (and the pack off)./divdiv align=”center” img style=”TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 240px; DISPLAY: block; HEIGHT: 320px; CURSOR: hand” id=”BLOGGER_PHOTO_ID_5376975066593285186″ border=”0″ alt=”” src=”http://2.bp.blogspot.com/_hvZteNu0E40/Sp7aVaps1EI/AAAAAAAAAGk/wQgS-1ceSB4/s320/P1030162.JPG” /Lesson of trip: exploring without backpacks exploring with backpacks./divdiv align=”left”br /br /Overall my training has been going very well. This has been my best summer ever – even better than my summers during college. My goal at the beginning of the year was to train one hour a week more that what I had done the year before, and so far 26 weeks into the training year I am already 42 hours ahead of last year. A lot of that has been on span id=”SPELLING_ERROR_2″ class=”blsp-spelling-error”rollerskis/span (I have nearly doubled my hours on span id=”SPELLING_ERROR_3″ class=”blsp-spelling-error”rollerskis/span this year compared to last year), but I have also increased my running (100 miles more this year than this point last year).br /br /Hopefully the training will show up in the ski races this winter, but it already has been showing in running races this summer (my PR in the half marathon has come down 2 minutes), and our span id=”SPELLING_ERROR_4″ class=”blsp-spelling-error”rollerski/span time trials this summer. Yesterday was our second Afton 2 x 5k time trail. It is 5k skate followed by ~20 minutes of recovery followed by a 5k classic time trial. We do this 2 or 3 times a summer, and it allows for pretty good comparison from year to year and at different points in the season. Yesterday I did not feel really great in either the skate or the classic, but I did feel strong. My times were really fast. I set new personal bests in both skate and classic by almost 30 seconds (and I have done this course a number of times over the last couple of years). Conditions were ideal yesterday, so that was probably worth a couple of seconds, but it is a good indication that I am in much better shape than I have been at any point in the last 2 years. Bring on the snow!br /br /I should have full results from the TT later today./divdiv class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/1572647974447867713-6603883664432352279?l=vakavaraceteam.blogspot.com’ alt=” //div
State of the Nation
div xmlns=”http://www.w3.org/1999/xhtml”pobject height=”350″ width=”425″param value=”http://youtube.com/v/FBTTk4l6S1M” name=”movie”embed height=”350″ width=”425″ type=”application/x-shockwave-flash” src=”http://youtube.com/v/FBTTk4l6S1M”/embed/object/ppAs the Ski season comes closer the focus of training must become more specific. Unlike most aspiring most athletes aspiring to make the Bus to the 2010 Olympics my training venues are limited by geography and time. Being a man I have adapted my environment to meet my needs. No glacier or summer skiing. Currently have my Children and Wife are digging a ski tunnel. Tim and Lowell will not come to my house after there last experience digging a tunnel under Area 132 in Lake Placid in their formative years. Not only are they World Class Biathletes but they can are also world class excavators. They can dig especially when augmented with a six pack of Coca-Cola.br /Also we scrapped the Rollerski Biathlon loop we were scheduled to build this summer.br /br /This is because the Punisher (Skatemill) Is all that I need.br /br /One Man, One Mission, One Area, One Punisher, One Target, One Goal, One Result. br /br /RIght now the focus and purpose is improving ski fitness and technique combined with adapting to shooting fast and furious.br /Fortunately I can be shooting in about 20 seconds from dismounting from the Punisher. br /br /The video above is from a short interval where I was post call( status post limited sleep due to working) after each interval I shot a biathlon stage. I only did twelve that morning.br /br /The previous day it was 8 times 8 minutes at threshold combined with shooting. That is: Jumping off the Punisher sprinting 50 ft grab rifle put on back fire five shots sprint back to the Punisher and rock and roll. Every once in a while take a Lactate sample and adjust speed of the Punisher.br /br /My life is getting very simple. Work, Date with the Punisher, ski Specific strength, repeat, Bike about once a week.br /br /No glaciers no, ski tunnels etc. Boring and I Love it!!/p/divdiv class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/6647112093689702615-3284082204900153228?l=www.jackedupoldman.com’ alt=” //div
School’s a startin’
a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_3c1Nv5NLyNg/Sp68lQMaZcI/AAAAAAAAAuU/TnfAIowgRro/s1600-h/IMG_1449.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 244px;” src=”http://4.bp.blogspot.com/_3c1Nv5NLyNg/Sp68lQMaZcI/AAAAAAAAAuU/TnfAIowgRro/s400/IMG_1449.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5376942353315161538″ border=”0″ //aAh yes…Waitsfield. Love the mountains, the training and the sweet smell of the cow. Good times.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_3c1Nv5NLyNg/Sp67tEtvDMI/AAAAAAAAAuM/MEdoT4BAVrA/s1600-h/IMG_1444.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 204px;” src=”http://4.bp.blogspot.com/_3c1Nv5NLyNg/Sp67tEtvDMI/AAAAAAAAAuM/MEdoT4BAVrA/s400/IMG_1444.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5376941388161027266″ border=”0″ //aGetting ready for the first 800m Double Pole Test. Almost all improved from last spring and all from last fall. Still work to do, but great progress and strong skiers.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_3c1Nv5NLyNg/Sp67smGC3MI/AAAAAAAAAuE/OPU72ASTVUU/s1600-h/IMG_1445.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 352px; height: 307px;” src=”http://1.bp.blogspot.com/_3c1Nv5NLyNg/Sp67smGC3MI/AAAAAAAAAuE/OPU72ASTVUU/s400/IMG_1445.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5376941379941489858″ border=”0″ //aRyley getting the hang of the classic skis.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_3c1Nv5NLyNg/Sp67sNO6TvI/AAAAAAAAAt8/_73PzlobqNo/s1600-h/IMG_1446.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 398px; height: 307px;” src=”http://3.bp.blogspot.com/_3c1Nv5NLyNg/Sp67sNO6TvI/AAAAAAAAAt8/_73PzlobqNo/s400/IMG_1446.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5376941373267791602″ border=”0″ //aAll smiles from Heidi and Luethi. It’s great to have the team back together for training and fun.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_3c1Nv5NLyNg/Sp67r0fR1eI/AAAAAAAAAt0/IqJhzzE0jTY/s1600-h/IMG_1447.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 240px;” src=”http://1.bp.blogspot.com/_3c1Nv5NLyNg/Sp67r0fR1eI/AAAAAAAAAt0/IqJhzzE0jTY/s400/IMG_1447.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5376941366625555938″ border=”0″ //aThe pack cooling down. Stay tuned we’re just getting going here…div class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/1847564486460994594-1476741599843600950?l=gmvsxc.blogspot.com’ alt=” //div
Whistler
No pictures, as the internet here is not good enough to upload any. The camp here is going very well and is our first intensity camp of the year. So far we have done L3 classic intervals around the sprint course with a max double pole effort coming through the stadium. Two days ago we did a time trial, some of us did a classic sprint and others did an 8k classic TT. Tomorrow we have L3 skate intervals scheduled and we will have another TT, skate style, on Sunday. Some speeds are thrown in there as well and all sessions we have a great group to ski with and learn from each other. There is a crew of 10 juniors and the Sun Valley ODT are here as well. The team bonding is great and we are all fired up to be with each other again. Train hard, pictures as soon as I can….divbr //divdiv class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/8313858291794282393-7927842337706370481?l=lizhstephen.blogspot.com’ alt=” //div
Checking in with Andrea Mayo and Grace Boutot
Andrea Mayo and Grace Boutot are members of the MWSC Biathlon Team and U.S. Junior Biathlon National Team. They both live and train in the Ft. Kent area.br /br /strongHow has your training been sAndro far this season?/strongbr /strongAndrea/strong: My training has gone well so far this season. I am feeling really strong, and I’m beginning to see how much I have improved from last year, and even from the earlier part of this year. Hopefully the rest of the season will continue to bring improvement.br /br /strongGrace/strong: Training went well for me this summer. I had my ups and downs-it was challenging to stay motivated sometimes, but as the weeks went by I became more excited and thrilled to train.br /br /strongWhat are some of the objectives you focused on over the past 3-4 months?/strongbr /strongAM/strong: I try to focus on my big goal for the year at every practice. I like to relate my biathlon career to the movie “Miracle”. During the scene where the team is in training, and Herb Brooks yells “Build your legs! You’re not going to have anything left in the 3rd period if you don’t build your legs now”! I like to recite that line every time I am beginning to get tired during a hard interval workout. Another objective I have been focusing on is improving my V1 technique.br /br /strongGB/strong: Keeping my head on straight! I started becoming more organized and not as stressed out by unimportant things. One of my goals for this summer was to try to do the little things that all add up to the big picture, and it’s worked out well. br /br /strongWhat type of process did you go through after last season to come up with your goals and objectives for this upcoming season?/strongbr /strongAM/strong: I reviewed my results and training log from last year and tried to come up with a goal for this year that I could feel confident about. If it’s a goal you are trying to achieve, you should have to work for it. You should want it more than anything, and that is how I feel about my goals for this year.br /br /strongGB/strong: I definitely thought about all aspects of my training last year and came up with some things that could be improved on, and some things to completely change. It’s interesting how many things you can see when you look back on things objectively and observe the cause and effects of your actions and choices at the time. So from that I created my goals…but seriously, I didn’t over think anything too much. br /br /strongWhat are some of your larger goals you hope to tackle this season?/strongbr /strongAM/strong: My biggest goal this year is to be named to the Youth/Junior World Championship team. Another goal (which is hinged upon whether I achieve the previous goal) is to represent the United States well at the Youth/Junior World Championships in Torsby, Sweden, by getting a top 15 finish in at least one race. People may say that this goal may be a bit lofty, and I say, (in the immortal words of Herb Brooks) that is why I want to pursue it.br /br /strongGB/strong: Well I do hope to continue working on and improving my skiing and shooting this season. Improvement with a big I is key for me. The rest of my goals are in my head!br /br /strongYou just recently completed your longest camp to date of three weeks. How did it go for you?/strongbr /strongAM/strong: It was tough for sure, but at the same time, it was great to be able to push myself beyond my comfort zone and see what I was capable of. It was nice to train with people from different clubs around the country, and even train with a different coach with a different coaching style than what I am used to. It keeps training exciting when you train with a different group of people; there is a refreshed sense of competitiveness, at least for me.br /br /strongGB/strong: The camp was great! The weeks we were in Jericho I had lots of quality focused training but when we moved to Bethel I had a blast doing a lot of really fun workouts. The second week of the camp was much more relaxed and I caught up on all my summer reading.br /br /strongWhat are some of your favorite workouts?/strongbr /strongAM/strong: One of my favorite workouts is a workout called TSS (technique specific strength). In a nut shell, you go as hard as you can (while still keeping your technique together) for 30 seconds, and then rest for 30 seconds. We do 8 repetitions, and then switch to another technique. I like this workout because I feel like there is a lot to learn from it. You go hard for a short amount of time, but at the same time, you have to make sure that you will be able to make it through the rest of the workout.br /br /Personally, I find it easier to work on technique when I am going at a harder level, so during this workout I can gain a lot of information about what I need to really focus on. I also really like the easy distance bike rides.br /br /strongGB/strong: Doing long distance workouts with a big group with biking, running, and rollerskiing all in one are really fun for me. Also, doing an easy classic ski with lots of double poling is so relaxing for me because I get to just ski and daydream. br /br /strongYou also trained alongside of the U.S. Women’s Team at the last camp. How was it training with them?/strongbr /strongAM/strong: it was a great learning experience. The amount of knowledge that can be gained from that group of women is impressive, and I feel very grateful that I got the chance to learn from them. These women are at a level that I hope to one day achieve, so it was a great chance to see what I have to look forward to.br /br /strongGB/strong: Training with the Women’s Team is great for me since there are not many opportunities to train with a big group of people during the year. I learned a lot of things from them at camps. It’s especially great to hear about all of their racing and training experiences-some of them have been doing biathlon for a long time, so they’ve experienced almost everything! br /br /strongYou both graduated high school last year and have decided to focus on training this year. What are your objectives with taking some time off from school and focusing primarily on biathlon?/strongbr /strongAM/strong: I am taking time off from college so I can put all of my energy and focus on training. College is definitely going to happen someday, but for now, I think it would be advantageous for me to not try and focus on two very demanding things at one time. My plan is to get in some really solid training, and just try to keep an upward slope on my improvement.br /br /GB: First of all, I am so thrilled to be able to focus on training and life without the stress of school!!! I’ve been able to train very well this year so far and I’m excited for winter. Not going to school this year was an easy decision for me since I am undecided as to which path I want to follow at the moment. I’ve still been keeping my brain busy with lots of creative activities, so I don’t feel like I’m losing my mind or brainpower!br /br /strongWhat are your upcoming plans for this fall?/strongbr /strongAM/strong: I will be attending some camps this fall, as well as visiting and training with past coaches. When I’m not doing that, I will be at home spending time with family or at the lodge shooting up some targets.br /br /strongGB/strong: Enjoying my favorite season, catching up with people and enjoying the calm before the whirlwind of winter hits. And of course, training hard and spending lots of time with my rifle!br /br /emThank you ladies and good luck this season!/emdiv class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/6813061107698506856-792627969174521604?l=mwscbiathlon.blogspot.com’ alt=” //div
MN State Fair
I have lived in Minnesota for almost 5 years now and except for the first year I have visited the fair every year.
My Mom and Me waiting for the Bus to the Fair
Some nice looking Ears!
A Clean TractorIt was awesome! We walked forever and saw almost everything the fair had to offer! The biggest disappointment of the Fair was that the Cow, Pig, and Chicken barns were not open by the time we stopped by. We remedied the need for livestock by visiting the baby barn and got our fill of newborns from the farm world! Everything from bunnies, piglets, new born calves and baby chicks. This was by far my mom’s favorite part of the fair!
Pull up contest! My kind of Fair
The Fair’s BIGGEST PUMPKIN
The Fair’s Tiniest Peppers! These are so cute but HOT!!!My mom was pretty exhausted by the time the evening was over and I was a little worried about her. When I called to check on how she was feeling the next day she said she was in the best mood she had been in for months! It’s great that a simple Fair can bring so much happiness to so many people this time of year. Even Lahti was psyched to get his new chew toy octopus when we got home.
Lahti Vs. Stuffed OctopusThe Octopus was such a hit he only lasted about 5 minutes before the apartment was covered in stuffing and tentacles.
MN State Fair
I have lived in Minnesota for almost 5 years now and except for the first year I have visited the fair every year.
My Mom and Me waiting for the Bus to the Fair Some nice looking Ears! A Clean TractorIt was awesome! We walked forever and saw almost everything the fair had to offer! The biggest disappointment of the Fair was that the Cow, Pig, and Chicken barns were not open by the time we stopped by. We remedied the need for livestock by visiting the baby barn and got our fill of newborns from the farm world! Everything from bunnies, piglets, new born calves and baby chicks. This was by far my mom’s favorite part of the fair!
Pull up contest! My kind of Fair The Fair’s BIGGEST PUMPKIN The Fair’s Tiniest Peppers! These are so cute but HOT!!!My mom was pretty exhausted by the time the evening was over and I was a little worried about her. When I called to check on how she was feeling the next day she said she was in the best mood she had been in for months! It’s great that a simple Fair can bring so much happiness to so many people this time of year. Even Lahti was psyched to get his new chew toy octopus when we got home.
Lahti Vs. Stuffed OctopusThe Octopus was such a hit he only lasted about 5 minutes before the apartment was covered in stuffing and tentacles.