FasterSkier

Category: XCFeeds

A collection of live feeds from cross-country ski blogs around the web.

  • They Are Training When You Are Sleeping

  • Where are YOU at ???

    We did our first baseline test of the year on Wednesday. It was not only a chance to get some information on everyone but it was also a chance to remind ourselves what it feels like to hurt. The test also provided the opportunity to fight those mental battles that are so common in Nordic Skiing providing that line that needs to be crossed to be good, to be great, to be a skier!!!divbr //divdivThe test consisted of a mile run on rolling terrain (give or take a few meters) followed shortly after by the following strength test Dips, Sit-Ups, Push-Ups, Step-Ups, and Pull Ups in that order. The protocol for the test was that each athlete would do as many repetitions as they could in 1-min get a 1-min rest and then as many repetitions as they could in 1-min again! This not only test overall strength but muscle recovery and muscle endurance. The title of the post is Where are you at?? Well here are the results so you know where your at!br /br /Name Mile Time Dips Sit-Ups Push-Ups Step-Ups Pull-Upsbr /A.S 5:56 31/15 30/32 29/16 63/40 7br /R.L 5:36 49/35 43/40 30/15 48/52 6br /D.H 6:27 50/30 40/40 38/17 44/48 8br /S.Z 6:22 57/32 50/33 40/25 45/48 15br /J.H 5:20 52/35 49/43 36/19 38/42 13br /C.D 5:46 88/62 70/58 60/35 49/52 18br /D.D 6:08 67/36 55/36 41/17 52/44 9br /M.M 5:39 61/40 68/49 42/25 34/39 9br /br /K.D 7:02 34/24 49/46 35/24 42/41 6br /A.C 6:42 26/8 53/50 27/25 46/50 5br /br /Here is a picture of Chad, He posted some of the top performances during the test! He was not kidding about using his Iron Gym!! As you can tell we are all about getting back to the basics. You don’t need a gym membership to do pull-ups all you need is a branch, swing-set or in our case a 2×6 beam! Don’t make excuses!br /br /br /br /div style=”text-align: center;”a onblur=”try {parent.deselectBloggerImageGracefully();} catch(e) {}” href=”http://4.bp.blogspot.com/_qpcDeSX7uUU/Siu1EBiaGaI/AAAAAAAAAAU/PbOoEm_XEwA/s1600-h/DSCN0265.JPG”img style=”margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 367px; height: 490px;” src=”http://4.bp.blogspot.com/_qpcDeSX7uUU/Siu1EBiaGaI/AAAAAAAAAAU/PbOoEm_XEwA/s320/DSCN0265.JPG” alt=”” id=”BLOGGER_PHOTO_ID_5344564463542081954″ border=”0″ //aGet Out and Get After It!!!br //divbr //divdiv class=”blogger-post-footer”img width=’1′ height=’1′ src=’https://blogger.googleusercontent.com/tracker/2153137138194667387-4635636615172375145?l=rochesternordicracing.blogspot.com’ alt=” //div

  • Workout of the Week: Double Pole, No Pole Skate Roller Ski

  • DP Test

    Whew!  I was a little worried today that I’d been too bold in promising course records, but I was saved on two counts.  First, upon reviewing the post in concern, I was relieved to see a typical fairly non-committal  sentence (even mentioning it in a public forum is pretty bold for me).  And second (although occurring first), we had two new course records today!  Congrats to Ian and Heather, two long-time program skiers who will be skiing for the hometown Nanooks next year!  The new Mens mark is 4:41, a half-minute PR for Ian!  The womens goal post is now 6:33, a 0:46 PR for Heather!

    A positive trend again for the overall group, as well.  We know we are capable of more too.

    3000m run on Saturday.

    Photos from the day:

    Heather: eye of the tiger

    Heather: eye of the tiger

    Vanya

    Vanya

    Pat

    Pat

    15-second interval starts mean that the starter/timer/photographer had better get his butt in the car and put the pedal to the metal.

    15-second interval starts mean that the starter/timer/photographer had better get his butt in the car and put the pedal to the metal.

    Heather and Claire hammering home

    Heather and Claire hammering home

    Kelsey posted a PR and had the best time from this morning's flight

    Kelsey posted a PR and had the best time from this morning's flight

    Staggered starts make for a busy finish line

    Staggered starts make for a busy finish line

    Ian

    Ian

    After two winters marred with back injuries, is this the year?

    After two winters marred with back injuries, is this the year?

  • June Shooting Camp Information and Registration Form

  • Summer Program

  • Synopsis of Recent Training

  • “When I die and my life flashes before my eyes, all it will be is trips to Rumford and Anchorage.”

    “When I die and my life flashes before my eyes, all it will be is trips to Rumford and Anchorage.”br/br/ – em Random Anonymous Coach Musings, US Nationals Selection Edition/em

  • Summer Training Camp: Mark the Date

    July 27-Aug 3.  7 days and 6 nights in Girdwood, Alaska.

    Sleeping, eating and training: the perfect life.

    Some favorite pictures from last year:

  • Flashback to Childhood; The Making of JackedUp

  • Strength Test: Use it or Lose it!

    We are now halfway through our first of three dryland testing weeks of the year.  Treadmill submax and strength test down, Double pole and 3000 meter still to come.

    Today was the strength test.  We use Cross Country Canada’s version of the test for a few reasons.  It has nice standards and is well controlled, requiring published, specific criteria that can be easily duplicated.  It has a nice overall scoring system that equalizes for the varying repetitions that one will do in a given exercise (who will ever do as many pull-ups as sit-ups?).  It also breaks down the overall score nicely for each exercise at each age level, so an athlete can see what their weakest links are (almost always the upper body).  Last but not least, those 9 minutes are HARD, and (to paraphrase Chuckie V) being hard is a neccessity for being a good endurance athlete.

    Like any strength test, it has its weaknesses (no pun intended).  However, after viewing the overall results and watching the athletes in action it has proven a very good indicator of general strength and athleticism.    Athletes within 10% of the margin tend to be solid, athletic individuals, those within 20% are good, but typically need work in specific areas, those beyond 20% have work to do.

    The message this go-round was clear: use it or lose it.  Those who didn’t keep up their strength over the spring have dropped a notch.   Overall, we have work to do, but individually we’ve seen some steady progress from a number of individuals.  Now we just need to accelerate it!

    Next up is the Miller Hill uphill DP test on Thursday: average grade of 6.1% for 1.1 km.  I wouldn’t be surprised to see a course record or two fall, and if it doesn’t happen this time, it should definitely happen at the end of the summer.  After that is the 3000m running on the track Saturday morning, which will bring back some program alumni for what should be the fastest early summer 3k we’ve ever had!

  • Refitting the Pipeline, Version 2009

    What is going in in Junior Development?
     
     

  • Refitting the Pipeline, Version 2009

    What is going in in Junior Development?
     
     

  • Refitting the Pipeline, Version 2009

    What is going in in Junior Development?
     
     

  • I love using my legs!

    I have been doing more and more with my legs these last few weeks, and its feeling great!!!  Now I’m pretty much back in full force!  I love being able to train and push my body to its limits… and I LOVE USING MY LEGS!!!  :^)

    I can’t believe its June already!  Where did the month of May go?  I am leaving Marquette on Friday to head down to the twin cities to spend a week with my family.   Then I fly out to Utah to spend 5 weeks training with the US Ski Team in Park City.  This is going to give me an oppurtunity to work with the U.S. Ski Team coaches every day for over a month.  It’s an Olympic year, so every little thing that can be improved this summer will help give me an extra edge that will come in handy this winter.

  • When you weren’t looking, the calendar went all June on…

    img src=”http://16.media.tumblr.com/COiZNt422o8fjjre3Y1TmYXVo1_500.jpg”/br/br/When you weren’t looking, the calendar went all June on you.  (photo skiroll.it)

  • Packrafting Montana Creek

    One way that I have consoled myself during my healing process has been to think about packrafting. Of all my favorite activities, its the only one I figured I could do while injured. Well, maybe not the “packing” part, but definitely the “rafting” part. I’ve been scouting road-accessible floats that don’t require […]

  • Bend Post Bend

    4 wheel drifters…

  • Bend Post Bend

    4 wheel drifters…

  • Bend Post Bend

    4 wheel drifters…