Tag: Bergkonig Trail Run

  • Wednesday Workout: Making a Mountain King with Felicia Gesior

    Wednesday Workout: Making a Mountain King with Felicia Gesior

    NMU alumnae Felicia Gesior (far left) and Caitlin Gregg (far right, blue shoes) during a fall training session with the Northern Michigan University (NMU) women’s ski team in 2016. (Courtesy photo)

    This week’s Wednesday Workout comes from Central Cross Country (CXC) Team member Felicia Gesior. In her second year with CXC, Gesior, 24, is currently working on coordinating the Bergkönig Trail Run, an annual event that began six years ago to raise money for post-collegiate CXC skiers. Race registration and information can be found here.

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    Bergkönig. In German, it translates to “mountain king”. In 2011, it translated to the perfect name for the trail run Northern Michigan University (NMU) alums Maria Stuber and Bryan Cook were launching in an effort to fund their ski racing with Central Cross Country (CXC).

    Both Stuber and Cook had been brainstorming a name to make the event, with 5- and 10-kilometer races, stand out from others in the mid-eastern Wisconsin area. Intending to email her brother for an outsider’s opinion, Stuber explained she accidentally sent a message to a “random guy” by the name of Thomas Stuber hailing from Germany. Thomas immediately informed Maria that she had the incorrect Stuber, but not before suggesting the trail run be called Bergkönig. In lieu of the erroneous email, the Bergkönig bank account and Bergkönig Trail Run began.

    “Our goal was to give back to the local community, raise money for our winters, and create some awareness for the sport,” Stuber explained in an email to FasterSkier. “After a few years it became a big race and we felt fortunate to be able to rely on it for financial support every year.  It was one of the factors that allowed up to keep ski racing as long as we did … something we are really proud of. We didn’t want to see it go away after we were done racing so we kept doing it for a couple years and put the money in a bank account to help future skiers with similar aspirations that needed funding.”

    Felicia Geisor (CXC Team) at 2017 U.S. nationals in Soldier Hollow in January. (Courtesy photo)

    One of those future skiers included CXC’s Felicia Gesior. Five years after the inaugural Bergkönig, Gesior, originally from Waukesha, Wisconsin, qualified for the 2016 U23 World Skiing Championships in Rasnov, Romania, and the Bergkönig extended its connections beyond Germany and the continental U.S. That year, it granted Gesior a round-trip plane ticket to get her to Romania.

    “It was SO COOL for us to be able to send Felicia that check!” Stuber wrote.

    This year, Gesior, a 2016 NMU graduate now in her second season with CXC, will be in charge of coordinating the very race that helped her get to U23 Worlds. Proceeds from this race will help cover her travel and ski expenses as well as go toward that “Bergkönig Scholarship Fund that will assist future generations of Wisconsin Skiers pursuing Olympic dreams after college,” the event’s website states.  

    Stuber, head nordic coach at the College of St. Scholastica, and Cook have stepped back this fall, though they both plan to drive down from Duluth, Minnesota, for the event. The race is scheduled for Nov. 11 in Delafield, Wisconsin, on the hilly trails of Lapham State Park, a course Gesior, Stuber and Cook all trained on as Peak Nordic skiers in high school.

    “Many of the [Peak Nordic] coaches are the same today as they were when I was in high school and they went way above and beyond to support me throughout my entire career,” Stuber noted. “We are all so proud of this place that we would go to great lengths to see Felicia represent us at the highest level of U.S. skiing.”

    Felicia Geisor on graduation day at Northern Michigan University in the spring of 2017. (Courtesy photo)

    Gesior has been training in Marquette, Michigan, this summer and fall under the guidance of the CXC Team’s new head coach Eliška Hájek Albrigtsen. Most of Gesior’s goals revolve around U.S. SuperTour races and U.S. nationals in January. She views being an American woman on the domestic race circuit as “an exciting time” with “everyone pushing to new levels.”

    “Every time I have the opportunity, like at U.S. nationals, to race against those elite girls that’s just excellent because they’re pushing the whole field,” Gesior said on the phone last month.

    When she isn’t training, Gesior substitute teaches at local schools in Marquette. The work not only serves as a supplemental income, but also as way for her to stay connected to her post-skiing career — she has a degree in education from NMU. She also plans to help with CXC’s ‘Nordic Rocks’ for Schools program, an initiative that aims to get more youth involved with nordic skiing.

    “That’s one of CXC’s major goals is to get Nordic Rocks in more of the schools. My relationship is getting it into Marquette this year,” Gesior explained, adding that the program has donated up to 30 pairs of nordic skis to more than 200 elementary schools.

    “Kids can put them on with their snow boots and then they can walk literally from the gym outside to the door … You can imagine all these little kids, it’s hilarious,” she said. “So that’s just another side thing where I can connect my two passions together.”

    Beyond training and teaching, the Bergkönig will be the most forthcoming of Gesior’s fall focus, along with the Level 4 ski-walking intervals she recommends as race prep for the Bergkönig trail’s hills. May the best Mountain King win.

    The Workout: “Marquette Mountain Repeats”

    Type: Level 4 Ski Walking Intervals

    The workout should be hard to complete with a focus on an elevated heart rate and mental fortitude. Gesior usually incorporates this workout into her plan towards the end of her summer training cycle and and continues doing it once a week through the fall.

    She suggested doing this workout without ski poles to prevent building up too much lactate while climbing.

    “The best part about this workout is that you do not get as much lactate build up as you might on a bounding workout because you don’t have poles in your arms,” Gesior wrote in an email. “Instead, you can push your heart without building up too much lactate. This is a good workout during a week that you don’t want to necessarily build lactate but still want to get in a hard effort.”

    Terrain: Small alpine hill (should take 4-5 minutes to ascend; Geisor recommends no more than 6 minutes)

    Warmup: 20-25 minutes jogging with a couple minutes of Level 3 toward the end of the warmup followed by strides

    The set: 5-8 x 4-minute ascents; off time is amount of time it takes to descend the hill

    The first 4-minute set should be done at the high end of a Level 3 pace. Each consecutive set should be done slightly faster.

    “This workout is an interval ski walking workout so you ski walk up the hill swinging your arms as if you are classic skiing and you should be going at Level 3-plus into Level 4,” Gesior explained.

    Cool down: 20-30 minutes easy jogging

    Total time: 1.5  to 2 hours

    Gesior’s Golden Rules: 

    1. Record; don’t get wrecked. Since each ascent should be faster than the previous one, Gesior indicated that recording times should not be overlooked, nor should going to hard from the start. “It is important to keep track of your times on each interval because you want to have your last ones be faster than your first ones,” she wrote. “You want to do the first one starting in L-3 and then you go for a faster time on each consecutive interval. The majority of the intervals are done in Level 4 and you should strive to push the pass towards the end of each interval as well as the last few intervals in your set.”
    2. Make mental note. Don’t be afraid to use the intervals as practice for pushing past negative thoughts that might pay visit during competitions. “You should be focusing on your mental toughness that you tap into during races,” she wrote. “You should remember to use good ski walking technique in your legs as well as using your arms as if you were striding.”
  • Eliška Albrigtsen (Formerly Hájková) Heading Three CXC Programs

    Eliška Albrigtsen (Formerly Hájková) Heading Three CXC Programs

    Eliška Hájek Albrigtsen (formerly Hájková, front right) with Madison Nordic Ski Club’s Trail Kids this summer.(Photo: Tobias Hájek Albrigtsen)

    Many mornings, Eliška Hájek Albrigtsen’s husband, Tobias Albrigtsen, has to peel her out of bed. Living the life of an early bird like her spouse is nowhere near the top of her list — partly because she spends most nights prodding her hubby awake as he finishes his work, partly because she is strung out between four jobs of her own.

    Being in charge of three ski programs while assisting a fourth is not where the 29 year old envisioned herself when she moved to Madison, Wisconsin, this past June to work for Central Cross Country (CXC). But a lot can change over the course of a summer and for Albrigtsen (formerly Hájková), a lot did.

    After relocating to the Badger State’s capital from Lake Tahoe, California, to serve as CXC’s Community Olympic Development Director, Albrigtsen’s responsibilities began to accrue.

    It started with the addition of coaching CXC’s online master’s program. Then she had an interest in helping with CXC’s Paralympic and adaptive athletes. Finally, in late August, Andy Keller left his head-coaching position with the CXC Team to join Northern Michigan University (NMU) as an assistant coach, and Albrigtsen was in a prime spot to take over the reins. 

    “When Andy took the assistant coaching job at NMU, it was kind of natural that I got the CXC Team head coach position,” Albrigtsen, a Czech Republic native, said during a recent phone interview. “For me, it’s not like a big promotion, it’s just more stuff to do while I still do all the stuff I was doing before. I have a lot of responsibilities all of a sudden that I didn’t start with.”

    Among those responsibilities, she has been busy making informative videos for CXC Academy under the job title of Community Olympic Development Coach.

    Getting stuff done — and a lot of it, efficiently — seems to be somewhat second nature for Albrigtsen. Back in 2016, she placed sixth in the senior women’s distance race at U.S. nationals, despite having three jobs and indicating that the only training she had done in preparation was with her Boulder Nordic Junior Racing Team (BNJRT) athletes during practice sessions.

    While attending the University of Colorado-Boulder (CU), she finished in the top 10 of 45 out of 48 races over the course of her college career, according to a CU press release, all while maintaining above a 3.5 grade-point average.

    Eliska Hajkova (CU), racing against Sophie Caldwell (Dartmouth) and Corey Stock (CSU) during a sprint semifinal in 2012. Hajkova graduated in 2013 and after marrying, changed her last name to Hájek Albrigtsen. (Photo: James Doucett)

    After three seasons coaching the BNJRT in Colorado, Albrigtsen moved to Kings Beach at the north end of Lake Tahoe last year, where the juggling act continued. There, she served as the head coach for Tahoe XC, while also volunteering with the Auburn Ski Club’s elite athletes, taught private ski lessons for Tahoe Donner, coached an online master’s program, and once again raced U.S. nationals, placing 12th in the 20 k classic mass start

    She’s also raced more than two dozen World Cups, most recently in 2014.

    Though Albrigtsen indicates that she “never stops officially training or racing” this year might be a little different as it will be her first season coaching senior elite skiers. Still, the idea of more challenging practice sessions is enough to draw her in, even if it means scaling back her training a bit. As a coach she brings not only race experience, but the empathy and understanding of an athlete.

    “With U14 kids, I mean, I was challenging them, but I was not getting challenged,” she reflected. “I think being challenged as a coach, being able to hang out with your athletes, you really see and you can really feel their pain. When you’re right on their butts and doing every exercise, you can see, ‘OK, I know that in the Level 4 on the fifth minute, during the sixth interval you died, so let’s figure that out.’ I think that’s one of my powers, that I can really be there when it’s happening.”

    When asked of her strengths as a coach, CXC Executive Director Yuriy Gusev was quick to respond.

    “Her racing experience, number one,” he said on the phone. “And [she’s] just very energetic and hardworking and organized.”

    Albrigtsen will work with three CXC Team skiers this winter: Felicia Gesior, Kyle Bratrud and Sam Elfstrom. All three graduated from NMU, are currently based out of Marquette, Michigan, and will set their focus on the first few SuperTour races and U.S. nationals before re-evaluating their season goals. The fourth CXC Team member, Nichole Bathe (who graduated from the University of Alaska Fairbanks) remains on roster, but headed to Europe earlier this fall to train in Norway with a goal of making the 2018 Winter Olympic Games for Great Britain’s national team.

    Until the first week of SuperTour racing in early December, the amount of time the other three CXC elite skiers and Albrigtsen work together will depend on the athletes. Albrigtsen wanted to keep the summer and fall schedule fairly flexible so her athletes would not feel restricted in the amount of paid work or fundraising they could accomplish while training for the upcoming season.

    For example, Gesior made a trip to Madison earlier this fall for a training session on CXC’s rollerski treadmill with Albrigtsen, but will spend most the next few weeks training in Marquette and preparing for a fundraiser she’s organizing: the Bergkönig trail run on Nov. 11. The event features 10 k, 5 k and 1 k races and was originally created by Maria Stuber and Bryan Cook in an effort to raise money for local cross-country skiers looking to continue their ski careers post-college.

    Gesior also works as a substitute teacher in Marquette, and most of her training this summer and fall has been with the NMU women’s team. Similarly, Bratrud and Elfstrom train with the NMU men’s team.

    Felicia Geisor of the CXC Team prepares to hop on the treadmill in early September. (Courtesy photo)

    “I think that’s OK that they follow [NMU],” Albrigtsen said, “That’s kind of the program that really took them where they are and they have something to top it. They don’t train like college skiers; I mean, it’s their job right now so they do train more. But the base is very similar and [NMU Head Coach] Sten [Fjeldheim] is being really nice about allowing them to train with them. Not all college coaches are that way, so we’re definitely really lucky.”

    According to Gusev, partnerships like the one CXC has with NMU and other programs in the Midwest are the reason for CXC’s expansion. Over the last decade, he said CXC has grown from a $50,000-dollar organization to a million-dollar one.

    “It’s all of those partnerships,” Gusev said of the CXC programs’ continued growth. “They’re incredible organizations so we’re able to work with all of them together and help them work together.”

    The organization hopes to continue its expansion with the addition of a $12-million-dollar training complex just outside the Madison suburb of Middleton, Wisconsin, which is currently in the planning stages. The facility would not only include a competition venue, but snowmaking equipment, a lit rollerski loop, and 30,000-square-foot facility open for recreational use as well.

    The idea behind the complex, Gusev indicated, would be to provide CXC athletes with a training venue, while simultaneously encouraging community members to get outside and active, using skiing as an example. The center already has one complex, the CXC Center of Excellence in Madison, complete with rollerski treadmill. 

    “With the CXC Team, our number-one goal is to support the athletes that need the support. That’s as simple as that,” Gusev said. “But overall, our goal as an organization is to grow the sport at all levels.”

    To Albrigtsen, the new facility is another reason Madison and CXC seemed like a good choice for her and her husband, Tobias, who is CXC’s media and communications coordinator, when moving from Tahoe to the Midwest. That, and the cost of living. 

    “We always talk about what can Midwest offer that other regions can’t. We don’t have the mountains, we don’t have the best winters, but what we really have is the best quality of life,” Albrigtsen said.

    “You can live much cheaper here than anywhere else in U.S. and still make somewhat good money,” she continued. “Not everybody, especially in the U.S., there’s maybe 10-15 people who can do this professionally and get paid being skiers, otherwise you have to work and that’s something Midwest does have to offer. You can have a normal life and be a skier. You can do it here.”

    While Albrigtsen’s “normal life” is somewhat busier than others might prefer, she is in no way deterred.

    “I am a total sport addict, and I think every coach has to be, otherwise it’s not really worth it,” she said. “Tobias and I, we’re just trying to do what we love and give something back.”

    Give something back, and get a little training in at the same time, even if it’s in between her multiple jobs.

    “My motivation is also to fit in my jeans, wearing tight dresses,” Albrigtsen added with a laugh. “I have a five-year-younger husband so I have to take care of myself.” 

    Eliska Hájek Albrigtsen (formerly Hajkova) leading a Fourth of July run with Madison Nordic Ski Club’s Trail Kids this summer. (Photo: Tobias Albrigtsen)
  • Bergkonig Trail Run: November 6, 2010

    5K/10K Trail Run, Walk or Nordic Walk – This exciting new event at Lapham Peak State Park in Delafield, Wisconsin will utilize both the park trails and the ice age trail.  It will start and finish by the Evergreen Shelter.  The word Bergkönig means “Mountain King” in German.  For those of you who are not familiar with the park, the course involves numerous hill climbs, technical sections, and flights of stairs.  The race should be very challenging for the veteran trail racer, yet fun and exciting for the recreational trail runner.

    All proceeds from the event will go towards the training, travel and racing expenses of local cross country ski racers that are pursuing their Olympic dreams.  This year’s Bergkönig will raise funds to help support the race director’s, Maria Stuber and Bryan Cook, who are both currently competing for the CXC Elite Team (www.cxcskiing.org).  Maria Stuber is a Waukesha, WI Native and 2009 U.S. National Championships Silver medalist.  Bryan Cook is a Rhinelander Native who is currently living and training in Delafield.  Bryan has finished on the podium several times at the US National Championship and competed for the USA at the World Cup level.  Both athlete’s currently live in Delafield and often train on the ski trails and Lapham Peak State Park.  Although this is only the second annual Bergkönig trail run, Maria and Bryan hope to continue to host the race long after they finish skiing professionally in order to help other local athletes pursue their dreams.  They also conduct lots of ski camps across the Midwest and help coach the local club team, Peak Nordic.  Maria and Bryan will be present at the event to help with timing and greet race participants, as well as answer questions about their training and goals for the upcoming season.

    The 5K and 10K races start at 11:00 AM.  There is also a 1K Kid’s Fun Run at 10:30.  Male and Female race winners from both the 5K and 10K will receive a pair of Salomon XT Wings Trail running shoes ($130 value).  Come join us on November 6th and support your local athletes!  For complete event details please visit www.mountainkingrun.com.