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July 9, 2000
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Dream of
It!
Dream Tips Contest
Imagine
receiving personal coaching and training tips from the likes
of Ben Husaby, Pete Vordenberg, Nathan Schultz, and others
from the Subaru Factory Team. But you don't have to dream
-- it could be you!
On
July 8th and 9th, a Factory Team Nordic Academy will
be held here in the Twin Cities, hosted by Gear
West. The Academy emphasizes "new skate" and classic
technique development, a personalized training program and
educational clinics. Fun and focused itineraries give participants
the opportunity to spend quality time with the coaches during
concentrated technique sessions, relaxed meals and other
activities. There will be clinics available for both junior
level skiers, as well as masters.
The
Dream Tips Contest results are below.
For more details on this upcoming clinic, and additional
summer/fall clinics, including skinny skiing trips to
Australia and Austria, check out the Subaru
Factory Team web site at:
http://www.dreamofit.com/FTA/Academy.html
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Contest Entries
The following are all the entries received for the Dream Tips
contest. The tips were reviewed by four members from Endurance
Enterprises and the Subaru
Factory Team, including Barb
Jones and Pete
Vordenberg. The team picked their five favorite entries,
from which we then drew at random the winning entry. Barb
and Pete also supplied some great commentary on the tips.
Enjoy... |
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From Matt Aro:
I have a chance to do a bunch of
dryland training in the fall on the Superior Municipal Forest
Ski Trails-the yellow loop in particular. The 42K Superior
Ski Classic uses this trail. If you may recall there are a
bunch of very steep v-shaped hills on the yellow loop. I run
out to an area in the forest with my ski poles and do about
an hours worth of hillbounding drills. Side to side power
jumps, classic technique jumps, both with and without poles.
Darn good workout. Now here's the kicker. When running back
to the parking lot I encounter the previously mentioned v-shaped
hills. I leave my poles at the bottom and I walk up the hills
taking big strides and also taking special care to touch my
knee to the ground on each step. When my knee is on the ground,
my calf and thigh make a 90 degree angle. The steeper the
hill gets the more intense this workout is. Make sure to not
use your hands for any type of leverage advantage. After an
hour of hillbounding, this workout proves to be very damn
intense. It is simple but sweet.
Comments:
This is borderline bonkers, which is just about right.
Keep up the hard work. I am sure you will reap the benefits.
Make sure you are balancing these high intensity work outs
with rest and recovery.
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Favorite Five Entry --
Contest Winner
From Steve Thatcher:
I have found that invariably I
notice a change in fitness, especially in the hills following
a series of workouts where all I do is eat, sleep, and drink
skiing for 4 or more days in a row. Usually we take a road
trip to a ski area and everything for 4 days is about skiing,
refueling, proper rest, and high energy skiing. Just like
I was a full time athlete. After this session I really seem
to be at an higher level for the rest of the season. So I
try to do this sort of thing at least once a year. Take an
Extended Road Trip.
Comments:
Now that is what we are talking about. A real skiers
vacation. We call them Factory Team Academies, and we hope
to see you at the next one. If you do not have time to get
away for a few days try to bring this same intensity and
focus to your weekend work outs.
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Favorite Five Entry
From Scott Sjoquist:
Being new to the cross-country
ski community I quickly found that I needed both a high level
of physical conditioning and an efficient ski technique to
be competitive. Roller skiing workouts have had the greatest
impact on both my conditioning and technique. Weight transfer
onto one ski is the hardest part of technique for me. My favorite
roller ski technique drill that works on weight transfer is
the "Tap-Tap" drill.
Tap Tap Drill
Purpose: To teach the skier how to completely transfer their
weight onto one ski
Equipment Needed: Roller Skis, Poles
Location: Flat or gradual uphill surface 100-200 meters
long
Back Ground: The "Tap Tap" drill is an exaggerated version
of the V2 technique
Procedure:
Start roller skiing using
the V2 technique
After a couple strokes of
normal V2 technique, extend the duration of the weight
transfer/glide by tapping your pole tips twice on the
ground
After you have tap twice you
can push off , transfer/glide, and double tap on the other
side
Continue alternating on each
side and double tapping your poles for 100-200 meters
Return to start line and begin
again
Note: As you improve your weight
transfer, increase the duration between each tap
Comments:
This is a good idea for balance. I have seen many people
do a variation on this idea and have done it myself. I think
it does help in weight transfer and balance, however one
should be careful about "standing" on the gliding ski. We
are aiming for a dynamic gliding position.
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From Mike Nordin:
My favorite training activity is
kayaking upstream on the Wolf River (northeast Wisconsin)
followed by power fly fishing (fighting current with legs
and continuous casting for brown trout). For dryland training,
I like rollerskiing and running, but "wetland" training really
does it for me!
Comments:
Hey, that's not training, but can I come sometime?
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Favorite Five Entry
From Marilyn Trouth:
I'm a master skier and high school
coach. My favorite training tip pertains more to team workouts
than individual workouts. I know I got this idea from another
coach but I don't remember who. The idea is simply to end
each practice or workout with some kind of a game. Ours usually
take the shape of some kind of relay. It doesn't matter how
simple or silly the "game" may seem. The kids attack it like
it's the section ski meet. It's great for building both team
spirit and camaraderie as well as further developing the competitive
spirit. The kids leave practice on a positive note; regardless
of how practice may have gone.
I try to incorporate this same
technique into my own workouts. As I near the end of a workout,
I try to set up a little game to help me pick it up for
the last stretch. For example, how many utility poles can
I pass in a minute. It's nothing glamorous but it gives
me a focus and something to try and better the next time
out.
Comments:
We agree that one important aspect of training and skiing
well includes having fun. These "games" can be constructive
in training if you use the games as objectives to reaching
your over all goal. Have fun, encourage the kids and find
success everyday.
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From Ken Tobacman:
I don't have a real "favorite"
training tip. Since I've hit the over 50 category, I just
pay attention to when my body is telling to rest and recover.
I also pay more attention to diet. But, yeah, you still need
to train hard if you want to be fast. Somebody motivate me,
please! That's about it...
Comments:
Motivation is a tough barrier to overcome and when it
comes to endurance sports like nordic skiing most of the
motivation needs to come from within. We try to share our
motivation by living out our dreams and sharing our stories.
As we get older we concentrate on skiing efficiently and
perfecting our technique. It is true that you need to continue
to train hard on your hard days, but like you are finding
it is essential to rest and recover no matter what age group
you fall in. It takes most people a long time to figure
out that rest and recovery is as important as high intensity
training. Find a balance and enjoy what skiing does for
you.
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Favorite Five Entry
From Anne Rykken:
(Editor's note: Anne is director of Minnesota
Youth Ski League.)
I spend most of my time skiing/training with young
kids. Many kids in the age 10-14 age range are looking for
opportunities to become better skiers, they actually start
thinking about what they can do before it snows. They are
also very familiar with "the homework" routine or television
watching. So, I tell them to integrate some strength training
with these activities. Like...every time you finish 5 math
problems - do 5 or 10 push ups. They can easily get 3 reps
done in an evening. Maybe the next night, they do dips in-between
chapters. If they're glued to the television... when a commercial
comes, see if you can balance on 1 foot the entire length
of the commercial. Can you balance on 1 foot leaning forward?
It's hard for kids and adults
alike to find a block of time to "train" so, integrating
these activities into their regular "have to do" activities,
makes it easy and often makes the "homework" fun.
Comments:
I used to do dips and pushups during commercials. You
must be awfully smart. This type of activity challenges
youngsters and they end up with a great amount of strength
training with out even realizing that they are "working
out".
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From Bill Baldus:
For your long workouts in the summer,
try getting up insanely early on a Saturday morning (like
5 or 5:30). You can get your two hours in, take a shower,
and be in a great mood for your family as they start waking
up. This way, you don't cut in on any prime family time and
you'll feel like an ascetic monk all day long. It's a fun
way to start your weekend.
Comments:
Time is one of the greatest challenges all of us face.
What a great way to start the week end, training without
sacrificing your family time. A true master skier!
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From Greg Olson:
First thing I do before working
out is to ask myself, "What would the Factory Team do for
a workout today?" Then I grab my Salomon boots, Fischer skis,
hop in my Subaru...
Seriously, one of my favorite
workouts to get geared up for ski season is hill bounding
at Afton Alps ski area. I start these workouts in the early
fall and I find they get my arm and leg strength back in
a hurry. The nice thing about Afton Alps is the variety
of hills. When I first start these workouts in Sept., I
choose the shorter, less steep hills and by the time we
have snow, I am doing the long, steep ones, working up to
8-10 repeats. I mainly classic bound, but I do skate bound
every once in awhile to mix things up. I try to do this
workout once every week or two.
Comments:
We are happy that some one is paying close attention
to our equipment sponsors and what we do. Being able to
go to one area and increase the level of work out is a great
advantage. It is very motivating to be able to go to an
area where you can see that your hard work and efforts are
paying off. Many of us have to travel to many locations
to get the variety of terrain. Keep up the hard work one
of these years you are going to be looking for even longer
and steeper hills.
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From Byron Adams:
I started rollerskiing with the
50K club out of Finn Sisu, on the hills of Afton for 2 to
3 hours Sunday morning, last year in the Fall. Most roller
skiing was done at aerobic pace;however, my climbing heart
rate was often above AT :~( .
The roller skiing, coupled with
at least one dryland work-out a week, with like minded skier
types, and aerobic classes at my Health Club have helped
me get faster. No weight training.
It is really gratifying for
me to improve with age. I'd like to start classic roller
skiing earlier in the year, doing lots of double poling.
Happy Training
Comments:
Finding compatible training partners can be difficult
but once found they are irreplaceable. It is always comforting
to know that others are out there working hard as well.
Part of training is social and should be fun. I am sure
you look forward to Sunday rollerskis with your friends.
When we feel good and happy it is amazing how much we can
improve and how much better we feel when training hard.
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Favorite Five Entry
From Joe Gerard:
My favorite training activity is
a sort of time trial held once per month along with my 2 friends
and training partners. We have a 4 mile running course laid
out at Bunker Hills County Park in Coon Rapids. We call it
"The Hell Race." This course consists of all the steepest
hills, and the deepest sand trails we could find there. And
this isn't just any ordinary time trial, this is high stakes
running. The winner enjoys a free pizza buffet courtesy of
the 3rd place finisher, and the 2nd place runner gets the
privilege of buying himself lunch. The best part of the workout
is, of course, stuffing ourselves with pizza until we can
barely walk to the car afterwards.
Comments:
Racing can be the best training, especially if you know
that there will be a great celebration with your friends
afterwards. Good luck in your next "Hell Race"! Have fun
and go get them.
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From Phil Rogosheske:
Regarding: Core strengthening
Have only the rear end on the
ground or mat and the body in a V position with the knees
coming toward you and away from you, alternating. Hold a
4, 6, 8, or l0 lb. medicine ball in your lap and swing it
using both hands from side to side, extending the arms further
out if you want more resistance. The body should be twisting
side to side in the same manner as going uphill using the
V-1 technique.
Core strength is extremely important
in skiing and this is one great way to improve it.
Comments:
Core strength seems to be the current buzz word, and
it is important to strengthen this muscles. However one
should be very careful of the back when doing twisting drills
and using medicine balls. I know several people who have
suffered back injuries doing "core strength" exercises.
To avoid these types of injuries make sure that the lifts
are very controlled and that your are using a medicine ball
that is not too heavy.
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From Jeff Reed:
Despite all of the training advice,
(i.e. manuals, groups, videos etc.) available, the most important
part of training is.... have fun! I think many of us get to
caught up in the details of training and forget that this
is a sport we love, a sport we love because it is fun. Training
shouldn't be drudgery....do something you enjoy, mix it up.
Comments:
This is true, what we are really looking for is people
who view working hard at ski racing as fun.
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From Bohdan A. Stepchuk:
The best training advice I ever
heard came from a former Eastern European coach. He said,
essentially, "There is no such thing as being too strong for
Nordic skiing, especially in the upper body. Everyone can
become stronger. This will make for a better skier."
To that end, the best thing
I have done for my skiing is strength work -- primarily
specific strength, much of it concentrating on the uppr
body. Doing things like double poling an entire 2 (or more)
hour workout in hilly terrain and double poling everything
(read: Afton and double poling up the Coulee), rollerboarding
till the cows come home, single-sticking (on rollerskis)
up hills, hill bounding using almost only my arms, dryland
"double-poling", plyometrics, body-weight things like dips,
push-ups and sit-ups. For the legs, things like classic
skiing without poles for an entire 2 (or more) hour workout,
skating without poles for an entire workout, one-legged
squats, plyometrics, sprint work (on foot) up hills.
Of all the things I've done
in my training, I believe that the strength work has made
a key difference.
Comments:
As far as I know there is no such thing as being too
strong for anything, too heavy maybe, but not too strong.
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