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Category: XCFeeds
A collection of live feeds from cross-country ski blogs around the web.
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Rainbow Mountain
When the smoke from a whole slew of wildfires in Interior Alaska rolled in and stayed last week, we had to alter our training plan for the first time this summer. We canceled a Devo session, cancelled a comp session, moved some intervals inside to the ergs (rowing machines) at the UAF SRC, and then made rapid plans to get out of town.
In the end, a group of ten of us headed down to near Rainbow Mountain for an overnight camping trip. It was a perfect fit for the end of a recovery week – it gave us some fresh, different activity, and allowed us to clear our minds for two days of the inconveniences of life in town at the moment. And the best part was, when we got back the smoke was gone (and has stayed gone so far).
From a coaching perspective it was a far different trip than the training camps we do most frequently. Much more low key – definitely a positive in this case for all involved. Spirits were high as we jammed out on the way home and stopped for Buffalo burgers in Delta.
Some pics from a sweet trip:
Hiking in
Willie: in search of a restroom?
Commence the three-hour hack: No one gets to eat until we go around the world!
IAN!!
Heading out
Big country
All-in-all a good time
Toyota ad?
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August State Of The “JackedUp Nation”
div style=”text-align: center;”JackedUp Old Man Being abused by the Punisher/divdiv style=”text-align: center;”Finishing one of 8 almost 7min Hill Bounding Intervals Level 3 For TB and Level D for me/diva onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_n7a3IKFYbqU/SoReNp3kBxI/AAAAAAAACP0/vFqDRAwltuM/s1600-h/IMG_6786.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 267px; height: 400px;” src=”http://1.bp.blogspot.com/_n7a3IKFYbqU/SoReNp3kBxI/AAAAAAAACP0/vFqDRAwltuM/s400/IMG_6786.JPG” border=”0″ alt=”” id=”BLOGGER_PHOTO_ID_5369520244402685714″ //abr /br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_n7a3IKFYbqU/SoReNFa68GI/AAAAAAAACPs/nslyyBEiKIs/s1600-h/IMG_6799.JPG”img style=”display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 267px; height: 400px;” src=”http://1.bp.blogspot.com/_n7a3IKFYbqU/SoReNFa68GI/AAAAAAAACPs/nslyyBEiKIs/s400/IMG_6799.JPG” border=”0″ alt=”” id=”BLOGGER_PHOTO_ID_5369520234618876002″ //adivPhotos By Pat Coffey Photographybr /br /Ski season is imminent. Coming Fast. Right now it is 80F and Humid in Rochester. But in a few months will be on snow. Just have turned the corner and am becoming more focused on the ski specific tasks needed in order to be able to perform this winter. divLast weekend had my first Biathlon Specific Rollerski Races/Tests which were a good indicator of ski fitness. Definitely was not the fastest skier in those trials. Not surprising since I spent most of my time training intensely, while on vacation chasing after the young guys. Even after winning the World Championship Jacked Up Old Man Rollerski Championships. ( My Wife took all the prize money) In the skating technique./divdivYesterday discovered that I can do intervals on the Skatemill and within approx. 30seconds shoot at the range @ Area 143. Great specific training. Will save lots of money on not building the rollerski loop here. /divdivOf note I had the opportunity to do two weeks of training with Tim B, and Lowell B. That was a great opportunity to see where I was and to get a feel for the intensity and focus that I needed to incorporate into my preparations for the season. /divdivRight now am in the middle of a rest week then back to the grindstone./divdivAgain I will have to immerse myself into operation improbable. Ignoring fatigue and temptation to cut the corners. The Piper Must be Payed. Either now or Later!!!!/divdivbr //divdivPrognosis improved!!!!! /div/divdiv class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/6647112093689702615-5789093048703367235?l=www.jackedupoldman.com’ alt=” //div
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BMD Times
Pictures are from the leg speeds that we do after the hill test. As always, you can click on the picture to make it bigger.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_H2SCM3lmKm8/SoRIvPEpD0I/AAAAAAAAAks/9xoNuYeXuuk/s1600-h/100_3453.JPG”img style=”float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 298px;” src=”http://4.bp.blogspot.com/_H2SCM3lmKm8/SoRIvPEpD0I/AAAAAAAAAks/9xoNuYeXuuk/s320/100_3453.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5369496632069525314″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_H2SCM3lmKm8/SoRITTwOSMI/AAAAAAAAAkk/Degn8HDWGI0/s1600-h/100_3454.JPG”img style=”float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 267px;” src=”http://2.bp.blogspot.com/_H2SCM3lmKm8/SoRITTwOSMI/AAAAAAAAAkk/Degn8HDWGI0/s320/100_3454.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5369496152289724610″ //abr /Here are the times from the hill test this morning. PR’s for everyone except Megan!br /Doug 2:45br /Cam 2:46br /Austin 2:56br /Cobby 3:00br /Walker 3:21br /Megan 3:27br /Isabel 3:27br /Karmen 3:27br /Mae 3:37br /Anya 3:41br /Gage 3:42br /Heidi 3:42br /Alyssa 4:03div class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/4680416899705879324-8613449040291214499?l=smsxc.blogspot.com’//div
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Skate uphill test and speed with Andy Newell
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2009 REG Camp Video
Can you recycle #5 plastics? YES!
Video: Dryland Drills – bunjee cords – cxcacademy.com
Calculating Training Load
Can you give more detail on how to calculate training load? For example, how many minutes at Level 1 gives a load of 10? How many Level 3 intervals to get a load of 6?
Intensity is commonly measured by perceived exertion. Perceived exertion is often scaled from 1 to 10, 4 to 20, etc. A popular method is a 1-10 scale which coincidently corresponds to general lactate levels. Another very simplistic method, which is what we are using in CXC Academy, is an intensity scale 1-5 that corresponds with the training levels 1-5. Review back to “Determine Your Training Intensity” under the yearly overview section. You will see definitions for each intensity level and their corresponding lactate, VO2 percentage and percentage of maximal heart rate.
In short, a consistent unit of measure for time and intensity is necessary to measure load. We use hours to measure duration and a 1-5 training intensity scale to measure intensity for purposes of CXC Academy. Measuring load and not just duration alone is an excellent method to measure training and how much one can handle week to week, month to month and year to year.
For example, one workout might have 15 minutes of warm-up, 20 minutes of level 4 intervals (5X4 minutes) with 4 minutes recovery in between and then a 15 minute cool down. The total training load of that workout would have a load of:
Level 4 – 0.33 hrs X 4 = 1.33 TL.
Level 1 – 15 min warm-up + 4min X 5 recovery time between intervals + 15 min cool down = 50 min or 0.83 hrs
0.83 hrs X 1 = 0.83 TL
Total effort is 1.33 TL + 0.83 TL = 2.17 TL
Back in the Midwest
On the way home from Colorado Bryan and I swung by Milwaukee to go to Nicki and Jeff Wolf’s wedding (a good friend from my Waukesha K-12 School days). Their wedding was really fun as well. It was great to see Nicki, her awesome family, and some of my other high school friends again.
Before heading back to Marquette, Bryan and I spent the night at the Eloranta residence in Pewaukee, WI, and went for a long roller ski on Sunday morning. It was super hot and humid; however, we were still able to recruit some friends to come along. One of my best buddies, Shane Hoelz, was home from dental school and joined us for half of the roller ski, and my little brother Thomas came all the way from Madison to roller ski with us in the heat. We were very temped to stay in Waukesha Sunday night to check out the Wisconsin State Fair with the Hoelz family but we had to get back to Marquette for work. Fortunately, Shane said that the chocolate covered bacon wasn’t as good as it sounds.
Bard Peak paddle-climb
Aaaahhhhh.
That noise you hear is me letting out a loud, contented sigh. Finally, after five long months, I made it back into the mountains of Alaska. My main goal as I was rehabbing my Achilles tendon was to heal well enough and quickly enough to do some peak-bagging before summer was over. […]More Fun in CO
Maria, Bryan, Tami, Shane, and Mikey at the Kochen residence
After James and Kelly’s wedding, I had a pretty bad ankle role and couldn’t train for a couple days. We spent some time in Boulder where our good friends Shane Mundt and Tami Kochen took excellent care of us. Shane made us tons of good food. There was lots of fishing and shooting guns. We played horseshoes, had campfires, and enjoyed the fresh mountain air.
- Ramen by Chef Shane
- Ramen up close
- Shane shooting skeet
- Shane again
- Bryan shooting skeet
- Maria shooting skeet
- Kyle and Ryan Ahern throwing shoes
- Bryan and James
Bryan and Maria cooking sausages on the fire
Shane and Amber
We also saw the new GI-Joe movie and met the newlyweds in Breckenridge where we stayed at the Ahern’s house. Tami, Bryan, James, Kelly, Kyle and Kevin Ahern did a 10K running race at 12,000 feet. We also met Kelly’s Brother and sister-in-law (Ryan and Annie) in Denver to watch the Rockies play the Cubs. Getting tickets was a little harder than we expected so the girls got into the game while the boys watched from a bar across the street. We felt pretty bad leaving them, but we got over it when we found out our tickets were just a few rows behind the Cubs dugout.
Bryan and Shane playing GI-Joe before seeing the movie
Warming up for the Summit Series Trail running race in Breckenridge
A pack of runners at the start (Bryan is in there somewhere)
Tami and Maria at Coors Stadium
Kelly, Maria, Tami and Annie behind the Cubs dugout
During the first week we did a bunch of trail running and hiking. Unfortunately, I put a damper on this when I sprained my ankle. A couple days after my ankle role, I was able to put on a ski boot and double pole. I had never roller skied out west before and the scenery was amazing. In Boulder, we went up the Left Hand Canyon where you need to ski up and drive down. Climbing for two hours is certainly not easy at that altitude. We also did an out and back near the Eldora downhill ski area, and used a gorgeous bike path in Breckenridge. I really enjoyed skiing with Tami again. We had a blast scheming about our futures and exploring Colorado.
Skiing in Eldora
Skiing in Breckenridge
Tami and Maria
Does this look funny to anyone else?
Kristina and Viktoria in Crested Butte (I didn't go on this hike, but I wish I would have)
Tami and Viktoria
Strong Second Day for MWSC Team
Jericho, VT – In the final day of the NorAm Biathlon Rollerski Championships, the MWSC Biathlon Team turned in some strong finishes to end the week. Strength on the range, ski course and in numbers, the Team represented the MWSC blue and white with pride.br /br /Russell Currier put on a shooting clinic in the Pursuit race at the NorAm Championships at Camp Ethan Allen. Currier more known for his strong skiing abilities cleaned 3 of 4 shooting stages hitting a total of 18 for 20. Playing cat and mouse with 2006 Olympian Lowell Bailey (Lake Placid, NY) Currier shot rapidly in his final two standing stages to finish it off as Bailey was doing laps in the penalty loop. Currier won in a time of 33:19, 27 seconds over Bailey. Jesse Downs (Jericho, VT) rounded out the top 3 with 4 penalties and 44 seconds back. Bill Bowler (Wausau, WI) finished 5th hitting 14 of 20 targets. Walt Shepard (Yarmouth) finished 7th with 15 of 20 shooting.br /br /Eliot Neal (Wilson, WY) hit 14 of 20 to finish 3rd in the Jr. Men’s race in a time of 35:13. Ethan Dreisegacker (Craftsbury, VT) for the second day in a row with 7 penalties and a time of 33:02. Sam Humphries (Yarmouth) matched Neal on the range with 14 hits and finished in 35:53. Raleigh Goessling (Esko, MN) struggled hitting 9 of 20 to finish 8th in 38:24. In the Boys race Drew Grout (Yarmouth) finished 1st in a time of 44:16 with 14 penalties and Chester Jacobs (Yarmouth) hit 10 of 20 to finish 2nd in a time of 47:40.br /br /Tracy Barnes-Colliander (Ft. Kent) won again hitting 15 of 20 in a time of 33:13. BethAnn Chamberlain (Caribou) hit 12 of 20 to finish 10th. Grace Boutot (Ft. Kent) hit 14 of 20 to win the Jr. Women’s race over Addie Byrne (Bovey, MN). Boutot finished in a time of 37:26 good enough for 8th in the Sr. Women’s race. Byrne finished in a time of 38:39. Hilary McNamee (Ft. Fairfield) rounded out the top 3 with 16 hits and a time of 40:01.br /br /Andrea Mayo (Soldier Pond) hit 10 of 20 with a time of 40:28 to win the Youth Women’s race. Molly Susla (Yarmouth) finished 4th with 11 penalties and a time of 44:13. Tara Humphries won the Girls race with a time of 53:53 and 17 penalties.div class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/6813061107698506856-6811293958290156060?l=mwscbiathlon.blogspot.com’ alt=” //div
Upper Body Melt Down 8/11/09
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Random Weekend Tourist Musings from Alaska via Mundahl
br/bbr/ Relaxing at a backcountry hostel in Resurrection Bay outside of Seward, AK and a young man runs up and says hello very happily:/bbr/br/ “Hi, I’m Landon. What’s your favorite song from a musical? Mine is Seasons of Love from Rent.”br/ -17yr old Landon (Disney Employee from Orlando, FL)br/br/br/br/br/br/bbr/ Waiting in line at kayak rental shop in Seward, AK. Woman being outfitted with gear sincerely and demandingly inquires of her guide:/bbr/br/ “So WHEN the Orcas attack, am I supposed to play dead like with a bear or should I fight back?” -Alice (Trenton, NJ)br/br/br/br/br/br/bbr/ Finishing up a rollerski in Seward, AK and approached by a man exiting his RV with Arkansas plates:/bbr/br/ Tourist: “What are you doing there?”br/br/ Skier: “I was rollersking. It’s a way to train for skiing. The rollerskis simulate cross country skiing.”br/br/ Tourist: “Oh, how about that. I guess they can simulate just about anything these days. Which is good I suppose, since I haven’t gotten any in about five years.”
Toko US Nordic Blog 2009-08-11 10:52:00
Welcome to the Toko Tech Team Nordic Blog. Our hope in creating this blog is to establish a resource for the general public to learn about waxing as well as to provide some interesting ski related reading. Toko Tech Team members will post entries when they have a waxing or ski related experience that they’d like to share. The entries will surely contain some valuable technical information. Skiers will have the opportunity to read the entries as well as post comments which will be answered by Toko Tech Team members.div class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/6725673749958162153-6248532371318480507?l=www.tokousnordicblog.com’ alt=” //div
“Oh, my peronials”
a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SoGSgbbKzWI/AAAAAAAAAkc/cRVqj2_jkHs/s1600-h/100_3451.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/SoGSgbbKzWI/AAAAAAAAAkc/cRVqj2_jkHs/s320/100_3451.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5368733316617522530″ //abr /”oh, my peronials” gasped Maddie Talkington after our workout today. Apparently she was showing off her knowledge of anatomy and not talking about her flower garden. Just don’t ask me what part, dunno.br /We did our last summer training group Weston specific strength workout this morning. After our 1 hr d-pole with some sprints, we worked in a little striding and then got down to business. Everyone did two 10 minute up-hill single poles (without legs) for warm-up, then they had to get over the steep pitch 2 kms. up Terrible Mtn. Other than a couple of bent pole tips and some sore “peronials” it went fine. br /Let me know when you find out what Maddie was talking about.br /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SoGPLC-rmtI/AAAAAAAAAkU/sjTPkLzQGus/s1600-h/100_3417.JPG”img style=”float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 240px;” src=”http://3.bp.blogspot.com/_H2SCM3lmKm8/SoGPLC-rmtI/AAAAAAAAAkU/sjTPkLzQGus/s320/100_3417.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5368729650743450322″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SoGOpjQHnCI/AAAAAAAAAkM/0HLdCJUGTqI/s1600-h/100_3419.JPG”img style=”float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 258px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SoGOpjQHnCI/AAAAAAAAAkM/0HLdCJUGTqI/s320/100_3419.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5368729075290971170″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SoGOcJp1fdI/AAAAAAAAAkE/gm1u-LPCxE0/s1600-h/100_3420.JPG”img style=”float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 280px;” src=”http://1.bp.blogspot.com/_H2SCM3lmKm8/SoGOcJp1fdI/AAAAAAAAAkE/gm1u-LPCxE0/s320/100_3420.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5368728845081214418″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://2.bp.blogspot.com/_H2SCM3lmKm8/SoGONEw637I/AAAAAAAAAj8/tEHIZuUetss/s1600-h/100_3428.JPG”img style=”float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;” src=”http://2.bp.blogspot.com/_H2SCM3lmKm8/SoGONEw637I/AAAAAAAAAj8/tEHIZuUetss/s320/100_3428.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5368728586070712242″ //abr /a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_H2SCM3lmKm8/SoGNxYgPX8I/AAAAAAAAAj0/Q2Nu2zguOy0/s1600-h/100_3433.JPG”img style=”float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 240px;” src=”http://4.bp.blogspot.com/_H2SCM3lmKm8/SoGNxYgPX8I/AAAAAAAAAj0/Q2Nu2zguOy0/s320/100_3433.JPG” border=”0″ alt=””id=”BLOGGER_PHOTO_ID_5368728110333124546″ //adiv class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/4680416899705879324-6833551554172658329?l=smsxc.blogspot.com’//div
DOMS
DOMSbr /br /Any of you who have engaged in training for anything have probably experienced Delayed Onset Muscle Soreness, DOMS. It is soreness that develops in muscles 24-48 hours after stressing the muscles to a significantly greater degree than they are accustomed to. Holy Wow, do I have it now! With the plan that developed for last weekend I was pretty sure that it would happen. br /br /I have been spending way more time sitting and typing than training. On Friday a plan developed, with the aid of friends and WebTeam members, to climb South Sister. It is a new mountain (100,000 + – BCE) that is Oregon’s third highest peak. At 10,358ft above sea level the summit is 4,900 vertical feet above the trailhead. The trail is 6 miles long from car to summit. Up and back, that sounded doable. The plan then expanded to include rollerskiing on the Sunriver highway on Sunday and paddling kayaks at Crane Prairie Reservoir Sunday afternoon. Hmm, this is getting close to the over-doable. br /br /Back to DOMS. Why the muscles get sore like this is somewhat of a mystery. Exercise physiologists have been studying the phenomenon since the early 20th century. Some things are known. It happens to all, trained athletes or off-the-couch athletes. It was once thought to be the result of the build-up of lactic acid in the muscle cells due to excessive activity. Problem with this theory is that nearly all lactic acid is processed after about 60 minutes and the muscle PH is back to normal. Others hypothesized it was small tears in the muscle fiber. But the repair of torn muscle fiber takes way longer than the couple of days the DOMS lasts. There is some evidence that it is the result of lack of coordination of the firing of muscle neurons in untrained muscle fibers. Because all neurons are not getting the muscle fibers to fire at once, there is some damage to the cell membranes between fibers. It is this damage that causes the pain. Nobody is sure at this point. br /br /DOMS most often occurs with extended bouts of eccentric muscle contraction. This is where the muscle bundles are lengthening against resistance instead of getting shorter (concentric contractions). The best examples of eccentric contraction would be running (hiking) downhill. Lowering a heavy weight, such as in squats, will do it too or lowering weights slowly after a biceps curl. The absolutely best way to get it is to descend South Sister at a rapid pace. br /br /Relief is natural and happens in a couple days. If the cause is damage to cell membranes or connective tissue between muscle cell bundles, it begins to heal right away. Seems that vitamin C is essential to the synthesis of new connective tissue. Supplementation of about 250mg/day should do it, along with eating brightly colored fruits and vegetables. Remember that aspirin interferes with the uptake of vitamin C, so don’t take it for pain relief. Ibuprofen with food and water would be better for pain relief. Remember, the DOMS will go away on its own in a couple days. Fish high in omega-3 fatty acids will also aid the body in producing new and repairing damaged cell membranes. But you probably already know all this stuff.br / br /Other methods of gaining relief from DOMS would include ice bath right after the episode of overload. Easy, low impact exercise as soon as possible can help. This might be bike riding on flat to easy rolling terrain. Gentle massage can provide some relief. Studies show that DOMS comes on more quickly as we age (damn). This is partially due to the fact that most of us loose strength and muscle mass as we age. Then we do something silly like 7 hours of fast hiking gaining and loosing almost 10,000 ft elevation. The good news is that after a bout with DOMS we usually see a gain in muscle strength. This is the way our wonderful bodies adapt. When they are stressed they respond by getting stronger. That is if we listen to them, stress the right amount, rest the right amount and eat the right stuff. br /br /Anyway, I can assure you that if you go up and down South Sister (or Mt Washington or Camel’s Hump) and rollerski a couple hours uphill and paddle for a couple hours, you will hurt for a while. It is already getting better and almost time to start planning for another weekend of adventure.br /br /Have a good one,br /Bertdiv class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/6589659500745667109-7413136573513332002?l=www.webskis.com%2Fwebskisblog.html’ alt=” //div
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