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From the FasterSkier archive — posts syndicated from athletes’ and coaches’ own blogs between 2004 and 2012, kept online as published. Current coverage is at fasterskier.com.

Tag: gym workout

  • Wednesday Workout: Globetrotting and Roller-Board Training with Brendan Green

    Wednesday Workout: Globetrotting and Roller-Board Training with Brendan Green

    Rosanna Crawford and Brendan Green (not pictured) head off to Fort Simpson for Day 4 of their weeklong trip in the Northwest Territories last month. The two spoke at several schools in rural communities about biathlon and achieving dreams from April 20-24. (Photo: Brendan Green/Twitter)
    Rosanna Crawford and Brendan Green (not pictured) head off to Fort Simpson for Day 4 of their weeklong trip in the Northwest Territories last month. The two spoke at several schools in rural communities about biathlon and achieving dreams from April 20-24. (Photo: Brendan Green/Twitter)

    Some might consider Rosanna Crawford and Brendan Green, Biathlon Canada’s power couple, restless. Shortly after flying home to Canmore, Alberta, after a three-monthlong stint in Europe for the IBU World Cup and World Championships, the two decided to pack up their skis and head five hours west to Sovereign Lake in British Columbia for some more skiing.

    “The conditions there were incredible,” Green wrote in an email of their four-day excursion in early April. “A lot of people were wondering why we still wanted to ski after spending the entire winter racing in Europe, but racing and skiing for pleasure are different.

    “A lot of people were wondering why we still wanted to ski after spending the entire winter racing in Europe, but racing and skiing for pleasure are different.” — Brendan Green, two-time Olympian and Canadian national-team biathlete

    “During race season we never really have many opportunities to ski for fun and enjoy the trails — We’re always looking towards the next race,” the 28 year old added. “For me, skiing for fun in the spring is a nice way to decompress and reflect after the race season. The conditions in Silver Star were unreal with perfect snow. It was the nicest skiing I’ve done this year by far — most days it was hard to stop skiing!”

    Rosanna Crawford (l) and Brendan Green at Sovereign Lake on April 4. (Photo: Rosanna Crawford/Twitter)
    Rosanna Crawford (l) and Brendan Green at Sovereign Lake on April 4. (Photo: Rosanna Crawford/Twitter)

    In all, they skied between 155 and 170 kilometers, according to Crawford.

    “There was over 100km of trails still being groomed. It was the best snow we saw all year,” she wrote.

    With the ski bug out of their system, the couple jetted south for a week of sun and sand in Mexico.

    “It was awesome to feel some heat and force ourselves to relax, although our adventurous side did get the better of us and we did end up doing some beach running to explore the surrounding area,” Green explained.

    Two days after returning from Mexico, the two ventured north — back to Green’s roots in the Northwest Territories — for a week of outreach. Last year, Crawford and Green visited schools around Hay River, where Green grew up, to share their experiences and world travels in biathlon. This time around, Green asked the Northwest Territories Power Corp. (NTPC) if it would support their visits to schools father north.

    “I thought it would be fun to spend time in some of the more remote northern communities,” Green wrote. “I pitched the idea to one of my big supporters from the north, the NT Power Corp, and they were more than happy to sponsor the northern tour. It’s important to the NT Power Corp to support and empower youth in the north, and it worked out really well to have Rosanna and I help in this regard.”

    Rosanna Crawford and Brendan Green with a few of the classes they presented to in A few of the classes we presented to in Fort McPherson. (Courtesy photo)
    Rosanna Crawford and Brendan Green with a few of the classes they presented to in A few of the classes we presented to in Fort McPherson. (Courtesy photo)

    From April 20 to 24, the couple presented seven times at a total of four schools (elementary and secondary) in Inuvik, Fort McPherson and Fort Simpson, according to the Northern Journal.

    They explained the nuances of biathlon and shared videos of their races, and Green also talked about his 2012 back injury and the surgeries he’s had since, as well as the challenges he faced as an up-and-coming athlete in a small Northern town, with access to fewer training resources.

    “Even though Brendan’s from a Northern community that’s farther south [than these kids], it can still feel really isolated,” Crawford told the Journal. “Any small step along the way, even if something feels a little silly, can maybe help towards their bigger goals and dreams.”

    Green described the week as busy, but fun, “and all of the kids were really great.”

    “Some of the communities in the North are very remote, so it’s pretty rare that they have the opportunity to interact with Olympians,” he wrote. “There are very few northern Olympians, so it was great to be able to connect with the youth and talk firsthand about growing up in the north. I can relate to a number off the challenges that these kids face. It was also Rosanna’s first time north of the Arctic Circle, so that was a pretty neat experience for her as well!”

    Now back in Canmore, Crawford and Green are on the training wagon once again.

    “Training in May is hard and I always find it a tough transition,” Green wrote. “My body is sore for days. Even if I’m able to ski quite a bit in April and enter May in decent shape, it still takes my body a while to adjust back to the full training routine.”

    So what does he do?

    An athlete works out on Bill Koch's roller board at the Stratton Mountain School in Vermont. (Photo: SMSXC.blogspot.com)
    An athlete works out on Bill Koch’s roller board at the Stratton Mountain School in Vermont. (Photo: SMSXC.blogspot.com)

    “One of my favourite spring workouts is paying a visit to one of my old friends — The roller board,” he wrote. “It’s old school. I’m sure most skiers have seen them, but maybe not everyone has tried one. For those who haven’t, they’re awesome.”

    This time of year in the mountains, with snow still melting and streets in need of sweeping, rollerskiing isn’t the best option. The trails are too muddy for running or mountain biking, so Green finds the need to get creative with his workouts.

    “One of my favourite go-to workouts in the spring is a combination of roller board and spinning in the gym,” he wrote.

    Here is one of his typical gym sessions:

    • 10 minutes of spinning
    • 5 minutes on roller board
    • Repeat four times

    “It’s a tough workout, but adjust the height of the roller board to a level you can manage,” he explained. “As you get stronger increase the length of the roller board interval and/or the height of the roller board.

    “I love this workout to build upper body strength and feel it really helps my overall ski performance. Some years I spend more time on the roller board than others, but I’m a firm believer in its benefits and always try and keep it routine in my training whenever possible.”

    ***

    FasterSkier contributor Gerry Furseth caught up with Crawford and Green at the Sovereign Lake Nordic Centre on April 6. Video interview below.

  • Pro Workout: Gym Time with Andy Newell

    Pro Workout: Gym Time with Andy Newell

    tricep pulldown
    U.S. Ski Team veteran Andy Newell demonstrates a tricep pulldown on a cable machine in Davos, Switzerland, in late November. Courtesy photo.

    Once again, we’re shaking up the Pro Workout series by giving busy skiers a chance to add some simple weight training (simple in principle, harder in practice) to their fitness regimens. This is the second “quick” workout in a series about gym exercises. We started with Canadian Senior World Cup team member Perianne Jones, and now it’s on to U.S. Ski Team veteran Andy Newell (with the help of Simi Hamilton as a model).

    ***

    With the Tour de Ski consuming his life for the better part of the next two weeks, Andy Newell will likely lay off strength training for a while. But before the first period of the World Cup ended and the 11-day Tour began, Newell wrote in an email that he was hitting the gym hard in Europe — even if the facilities weren’t ideal on the road.

    In late November, Newell wrote from Davos, Switzerland, that he was lifting a few times a week to build a power base for the rest of the season. Doing so could be challenging, especially with races every weekend.

    chin up
    Newell does a weighted chin up in a gym in Davos, Switzerland. Courtesy photo

    “We try to pick and choose the days when we do strength so we’re not too sore for the weekends,” Newell wrote. “I will usually keep up with a pretty tough strength plan up until around Christmas time when we will switch over to more of a maintenance routine for the rest of the winter.”

    For those still waiting to get on snow or experience their first real ski of the season, Newell’s training tips could be perfect for this time of year. A barren and brown landscape makes it easier to work out indoors, even if it is in a dark and dingy gym.

    Newell provided a few examples of his power-based strength plan for the first part of the season. (Note: Weights are based on Newell, an Olympic cross-country skier. Proceed with caution and rational adjustments).

    1. Loosen up: “I start each session with a warm up and some mobility stuff to strengthen the hips and external rotation of the shoulders,” Newell wrote.

    Also known as a dynamic warm up, this usually takes 5-10 minutes and involves stretching to avoid injury. The idea is to get the blood moving to the joints, so try movements like arm circles, leg swings, knee hugs and squats without weight. Spine positioning and posture is also important to practice and maintain when lifting.

    2. Power cleans: Newell does 3 sets of 3 cleans with 145-165 pounds on a weighted barbell (start with medium and progress toward heavier weight).

    With feet hip-width apart, bend the knees slightly and pick bar off the ground like you would for a deadlift. Pull the bar up in one, fast movement and carefully catch/cushion it on your shoulders (by the collarbone). Slowly return bar to to ground. That’s one clean.

    “It’s better to go a little lighter so that they are explosive,” Newell wrote. “Rest as much as you need.” He rests for about two minutes between sets.

    Simi Hamilton (USST) demonstrates a weighted-squat jump with a barbell. Courtesy photo.

    3. Weighted-squat jump super set with body-weight squat jumps: This sounds intense, but Newell broke it down:

    – Three weighted jumps with 60 pounds on a barbell, or with two 30-pound dumbbells.

    – Then 5 body-weight jumps.

    – Rest two minutes. Repeat three times.

    4. Ski bounds: 4 sets of 20 explosive bounds, classic or skate technique.

    Newell recommended doing these in an open gym or outside if the ground isn’t too uneven. Try to be quick off the ground (think big air and lots of hang time), and rest a few minutes between each set.

    5. Weighted pull up super set with medicine ball throw:

    – Three pull ups with 90 pounds (attached to Newell’s waist)

    – Then 8 explosive double-pole ball throws into the ground.

    – Rest two minutes. Repeat three times.

    If you’re new to pull ups, attempt one without weight. Use two hands to throw medicine ball downward with such force that it bounces back up to you.

    Newell starting a tricep pulldown on a cable machine.

    6. Dumbbell tricep or a cable pulldown:

    This works the triceps. Newell recommended heavier weight for 3 sets of 5.

    Ensure good posture by doing this standing exercise near a mirror. Elbows should remain near your ribcage once bar or dumbbells are in place at about chest level.

    (See photo at right).

    7. Core work: Newell finishes each workout with at least three abdominal/back strengthening exercises. His usually depend on what gym tools are available. Here are a few examples.

    – Weighted planks: With 45 pounds on his back, he holds the plank position for 45 seconds. Rest, repeat.

    – Hanging leg lifts: 3 sets of 10. Dangling from a pull-up bar, hinge at the waist and bring straight legs up together until they are parallel with the ground for 3 sets of 10.

    – Weighted back extension: 3 sets of 12. Usually on some kind of back-extension machine, like a roman chair. Hold a plate weight against chest with crossed arms.

    – Sit-up medicine ball throws: With a partner, who should be standing the whole time.

    ***

    Of course, athletes like Newell often have to adapt. If a fitness center doesn’t have your favorite machine, do what the U.S. Ski Team would do:

    “Sometimes we do weighted pull ups with weights piled in a backpack,” Newell wrote. “Or explosive push ups if there is not much equipment to use. Definitely have to be creative sometimes. I’ve actually seen the girls squat each other before when there’s been no weights around.”