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MID-SEASON
ERICH WILBRECHT
Contributing Editor for the Master Skier
Erich Wilbrecht skied for the US Biathlon Team where he was on four World-Cup and the 1992 Olympic Teams. He skied for the Factory Team for seven years. He is ten time US National Summer Biathlon Champion (x-c running and skiing). He works full time as a Real Estate Broker and skis for skinny Skis. He also works with Ian Harvey for the Toko Tech Team. He and His wife, Chris, are raising two sons to be fast skiers and dangerous fly fisherman. erich.Wilbrecht@sothebysrealty.com
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The other day we awoke in Jackson Hole to find the mountains blanketed in snow, signaling the end of summer and turning my training thoughts to the upcoming ski season.
I hope you had a fun summer of training, whether hiking, trail running, cycling or kayaking, because now it’s time to put that base work to more specific use in developing your ski technique.
The transition time to comfortable skiing is often the most difficult time of year for cross-country racers, as we search for reliable snow and tracks and attempt to relax on snow.
Using the this time to hone your ski technique before the snow falls will make this transition more smooth and enjoyable.
First, remember that the ski racing season can often be long. There is no need to panic and train too hard or too fast right now.
Set your goals for which races are the most important to you, or if racing is even important at all!
For many of us, the racing season begins in December, and comes into focus with the major marathon events in February and March. With that said, you should use the whole year to introduce your body to the demands of Nordic skiing.
For most of us this means using the muscles of the upper body, and there are no better methods of stressing this system than by roller skiing and pole bounding, especially in the fall months.
rollerskis
There is no better dry-land training for Nordic skiers than rollerskiing - period. That said, this is often an intimidating method of training for the newer skier to embrace.
I own two pair of rollerskis, one for classic and one for skating. Of the many brands I’ve tried, I now use V-2 skis for almost every workout. The softer wheels and downhill brake make it easier to tackle the rural roads (and cattle guards of the west!) and minimize the bumps.
You’ll also need a pair of sturdy poles in case you trip or fall. I use inexpensive aluminum poles with roller ski tips. They are heavier than your winter graphite poles, but they’re cheap and it’s not fun on the wallet to shatter your racing poles on the pavement.
Keep the tips sharpened with a good diamond stone, which you can buy at any good knife shop.
Also, since we are on pavement, it’s a good idea to wear your bike helmet and gloves. If you are just starting out on rollerskis, stick with flat terrain and you might consider wearing knee and elbow pads, just like the roller bladers and skateboarders.
Pole-bounding, hiking
This is the easiest (and cheapest) way to convince your body that it really can ski. Using an older pair of shorter classic poles, carry them along on any hilly terrain on which you run or hike. On the steeper hills simply use your poles like you would for classic skiing, focusing on the poleplant, which should engage your arms and shoulders.
A more specific and strenuous workout is to bound with each step, exploding from one foot to the other, with a slight delay, as if you are gliding.
On steep terrain these bounds are difficult, and can be sustained for only 30 seconds to one minute before you quickly tire.
Since the fall and early winter are a transition time, your body needs time to adjust to engaging the upper body and other ski specific muscle groups. You may be very fit from running or cycling, but that does not mean you’ll feel like superman on roller skis. Almost all of your workouts should be done at level 1 or 2, which is shorthand for saying they are aerobic, where you can carry on a conversation with a training partner without regurgitating your lunch!
After two or three weeks of skispecific training at an easy level, you may want to introduce some harder sessions, maybe only one a week. But use common sense to determine how you are recovering. If you are always tired and lethargic, then take a day or two off! The object is not to beat yourself into the ground, or play catch up because you didn’t train enough this past summer.
Be gentle, stretch, hydrate constantly and use a heart rate monitor to keep you under control, because there is plenty of time to race.
on rollerskis
Warm up 10-20 min., Double-Pole 20-30 min, No-Pole Skate (or Classic) for 20-30 min, Warm down using regular technique. This workout is a staple of mine and of many racers throughout the ski season. It forces me to focus on technique and overtaxes the upper body or the legs alone. Too often skiers get lazy with either the arms or legs, never using the full force and strength of either
aspect of skiing.
Do this workout on flats first and then work up to hillier terrain. Yes, you can double-pole up a 10% + grade, it just isn’t fast ;-).
Pole-Bounding
Easy 20 min warm-up run.
Find a steeper hill with a continuous grade.
Pole bound using explosive steps for 30- 90 sec.
Walk down and recover. Repeat 5-10 times.
Warm down run 20 min.
Good luck, train smart and see you on snow!
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