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How the Heck Do You Actually Get Better?

You’ve plateaued? What’s the deal? Is it insufficient rest; is it that you peaked too early; is it that you need to train harder? There is an article, Facebook post, podcast, YouTube video, and probably a thousand other forms of media dedicated to figuring out just about every component of training. So, with all this information available, why do so many athletes face such an uphill battle to reach their goals? From amateur to elite,...

How to Prep Your Skis for the Big Races

Many of the season’s biggest races are a month away: The American Birkebeiner, High School State Meets, Junior National Qualifiers, and countless important citizens’ races. Here at BNS, we get a lot of questions in the weeks leading up to races about how to make your skis the fastest possible on race day. Truth is, much like training your body to be fast on race day, you have to prep your skis for the big races, too....

An Ode to the Big Toe

  The big toe is called the big toe because it’s bigger than the other toes. It has bigger bone and muscle structure because it takes more load. When we walk and run, we are programmed to get the big toe on the ground. But how and when we get the big toe to the ground can cause problems. Too much, too soon, too late, or too fast and efficiency suffers. When efficiency decreases, loads...

Aker Daehlie: A Measured Approach

Sophia Laukli’s dominant win in the final stage of the Tour de Ski catapulted her into the spotlight. She has been racing fast for a while, but this result was on another level from her past performances. As the world gets to know her better, it’s interesting to look at the training philosophy of her club, Aker Daehlie. Training is sometimes secretive, but Aker Daehlie puts their training philosophy online for all to see. This...

Learning From the World’s Best

It’s fun to watch athletes who are the best in the world at what they do. Whether it’s Jakob Ingebrigsten floating his way to a sub 3:30 1500m, Jessie Diggins soloing 20km for an Olympic medal, or Jonas Vingegaard riding away from the best cyclists in the world, we can’t help but be captivated by what these superstars are capable of doing. We hear stories about the grueling work that elite athletes put in day...

In Good Standing—Fundamental Elements of Ski Stance

“Big motor, lousy suspension.” That’s how I often describe the endurance athletes I see in physical therapy. They have the physiology to go fast but are lacking the stability and/or coordination for efficient movement. Decreased efficiency equals increased load. And excessive load has led to injury and a visit to their friendly, neighborhood PT.  I used the same description while Greta Anderson, the US Cross Country Development Coach, and I stood trackside last August watching...

Eating Your Vegetables: Performance Diets

Diet is an important aspect of performance in all sports, while Nutrition is a field plagued with poor—or even false—information. The crossroads of the two is where many athletes find themselves, especially since questionable information (in the field of nutrition) is often presented as “research,” but is just as likely to be marketing-speak masquerading as facts. There’s a lot of money in the supplement industry; an industry that is is loosely regulated, at best. Sports...

Strong Skiers—Skiing and Resistance Training

Cross country ski trails—and the grooming strategies that prepare those trails for race events—have changed dramatically in recent seasons, especially since artificial snow became commonplace at Nordic venues. Commensurately, skiing speeds have increased, and so has the reliance on upper body power for propulsion. This has been most visible in classic skiing where technique zones are put in place down to the junior level to ensure that striding remains part of the sport. These changes...

Beginner’s Guide: The Season of Roller-Skiing

For decades, my summers were filled with roller skiing. First as a junior, then as a collegiate racer, followed by nearly 15 years as a coach: summers meant endless hours logged on New England roads on roller-skis. In recent years, I’ve shied away from the unique click and clack of pole tips on asphalt in favor of running, cycling, swimming and paddling. But this summer—with cooler autumn days approaching—I find my body longing for some...

Injuries are Inevitable

Injuries are inevitable . . . As a physical therapist, I am often preaching prevention through maintenance exercises and training strategies; however, despite very well intended plans, injuries can still happen. Some of these will be short term, quite manageable, and maybe just a product of bad luck. Other injuries are longer lasting, will likely require some medical management, and are certain to impact training, whether from an acute trauma or from symptoms that have...

Training When There’s Nothing to Train For

Most conversations regarding training for endurance sports center on competition: the training schedule is built around the races. But what if you don’t compete? What if you’re out there on the ski trails, bike trails, and hiking trails without a race number? What if your objective is not to podium but to simply enjoy the opportunity to push your body? Is there still a reason to “train” when there isn’t a competition to train for?...

Smoke in the Sky—Air Quality Guidelines for Training

Author’s disclaimer: I am not a chemist nor atmospheric scientist, but as a physical therapist who tries to think of the body holistically (and as an endurance athlete living and training in a region prone to bad air quality), I have done my best to research this topic. For greater detail, please consult a true expert in the field. The air we breathe is precious. Whether simply sustaining life functions or powering the aerobic metabolism...

Fast Wax Creates American-Made Fluoro-Free Future

Editor’s note: FasterSkier is fortunate to have the sponsorship support of Fast Wax; therefore, we are proud to highlight the innovative spirit that Fast Wax brings to the cross-country skiing marketplace. This article is less an endorsement of one company’s products than it is a recognition of the hard work undertaken by so many companies in the the ski industry. Dan Meyer likes to innovate. So naturally, as he became more interested in Nordic skiing,...

Family-Run Ski Wax Companies:  A Smaller Approach

All in the family People often lament the demise of small artisanal crafted goods. The dominance of huge retailers and manufacturers is often viewed as something between a sign of the approaching apocalypse, and proof of various conspiracy theories. In many industries, when you think of the absolute pinnacle of quality and performance, smaller companies often come to mind: Ferrari for cars, Shinola for personal goods, and, (showing my personal bias) Jenny’s for ice cream....

New Year, Same You: Nutrition Resolutions that Last

This article was possible through the generous support of The Memory Clinic, in Bennington, VT.  Since, 1987, clinicians at The Memory Clinic have been providing diagnosis and treatment of memory loss and are excited to work with FasterSkier to support physical and mental health through exercise, rest and nutrition. Are you prepping your list of resolutions for the New Year? Do you, like many people, incorporate a weight loss goal? According to Business Wire, the...

Join the National Coaches’ Ed. Symposium

Dear Cross Country Community, The staff from the U.S. Ski and Snowboard Cross Country Team will host a 2022 Cross Country National Coaches’ Symposium this next week on October 28th and 29th. Please click on the previous link to register. The Symposium will take place via Zoom to keep costs low and facilitate greater participation by our community. Here is a link to the Presentation Schedule and Presenter Bios. The Symposium will count towards 8 Continuing Education Credits for...

U18 NTG Camp Wraps up in Whistler B.C.

After an untold number of bear sightings and many hours of quality training, the U18 National Training Group (NTG) camp wrapped up in Whistler, B.C. the third week of June. The first of the National Nordic Foundations (NNF) Summer Series, the goals of the camp were twofold: the first was to give these athletes a chance to meet and train together, particularly since the annual U18 Nordic Nations Cup trip was canceled in January due...

How to Go Easy (and Why): An Introduction to the Polarized Training Model

I grew up playing soccer. Every practice was hard. “No pain, no gain,” and all of that. By tenth grade, I was burned out and quit.  I started rock climbing. Every day at the crag was about pushing your limits. This was before indoor gyms or any concept of training other than doing as many pull ups as possible. I plateaued, got frustrated, and quit.  Then I had a go at running. I read some...

Personal Essay: An Uphill Battle by Tim Donahue

If you look at the lines that graph long-term athletic performance – VO2 max, anaerobic threshold, maximum heart rate, 10k running speed – it can be pretty demoralizing. Even before age 30, there’s a slow and steady cant downward, and then by the mid-40s, a descent into a valley that plunges toward the abyss’s void of emptiness.    Some of us choose to oppose these trendlines, wrestling with them like tentacles in a roiling sea of...

The Pros & Cons of League-wide Wax Protocols: Western Clubs Consider the Evolution and Impact (Part 2)

Here are links to earlier installments in this five-part series. The first two parts (part one; part two) spoke to the perspectives of high level wax technicians and industry representatives, while part three focused on the Wisconsin Nordic Ski League. To read the beginning of this article on the wax protocols of Western clubs, part four, click here.  Leveling the Playing Field In regard to the question of whether the policy widens the gap in...