We hear a lot about the details of a cross-country ski racer's day on race day, but what about those four or five days in between? What do World Cup racers do then, in the middle of the week? FasterSkier Norwegian...
Double poling in the offseason ... it's not just for nordies. Athletes like US Biathlon team member Tim Burke incorporates it into his offseason routine. Skate ski exclusively? Then this Wednesday "double pole" workout might be for you.
Either on snow or on pavement, this workout offers an easy approach to lending how to cue and fire the glutes while skate skiing, something physical therapist Dave Cieslowski says will improve your skiing efficiency.
Exertional compartment syndrome can ruin a ski season if not a career. In this Wednesday Workout, physical therapist Dave Cieslowski presents two exercises designed to tame a compartment syndrome flare-up.
Strengthen the glutes and the skis will follow. Well, maybe it's not that simple. In this Wednesday Workout, physical therapist Dave Cieslowski, of Bend, Ore., explains how we can build stronger glutes in hopes of becoming more efficient skiers.
This week's workout comes from Kari Øyre Slind, and it's one the 24-year-old Norwegian cross-country skier only does once or twice a year. “This workout is really tough, but I also feel that it really lifts me to a new level," she explains.
The Rocky Mountain Racers team has a standby dryland workout called Ski Specific Strength that's as useful as it is brutal. While rollerskiing uphill, athletes pull a coach on a bike behind them, while their coach applies the brakes. "It’s pretty black and white if your power is going in the wrong direction," Andrea Dupont says.
In the last year since she retired from biathlon, Germany's Andrea Burke (formerly Henkel) has been in a period of transition, taking classes and preparing for her big move to the U.S. while fitting in quality strength sessions whenever possible. “I really like to do [these] kind of programs for staying in shape and get some heart rate between studying,” she explains.
One of APU's newest members, Chelsea Holmes explains what exactly she does for strength training and how she tackles her weaknesses. "My strength sessions often address numerous muscle groups and modes of training and development within a single session," she says.
In her first year of dental school, Audrey Weber, 27, has less time for ski-specific training and instead shifted her focus to the gym, where she's found success with CrossFit. "Currently, I am 13 months into my own personal case study called, 'How Fit Can an Ex-Cross Country Ski Racer Stay on Four Hours of Training Per Week?' " she says. "Some preliminary results are in, and the findings are quite interesting." she says.
This week, Canadian National Senior Development Team skier Frédérique Vézina, who trains with the Pierre-Harvey Training Centre in Quebec, writes about her favourite recovery activity – yoga — and explains how it can be cross-country skiing specific.
For this edition of our weekly workout, former U.S. Ski Team member Nancy Fiddler encourages you to put some pounds on -- via a weight vest. She still uses her 25-year-old one for a total-body workout and gives some ideas for strength sessions on and off skis.
Pull-ups are one of those strength tests as old as time that most of us want to accomplish at some point in our lives. If you're already there, great, but there's probably room to improve or bust out more repetitions. Never done one before? Now's your chance.
Kieran Jones, head coach of the Nakkertok Ski Club in Ottawa, gives some advice for developing a strong baseline and widening the range between easy and max efforts. "Skiers like pain. Skiers like feeling exhausted," Jones says. "But sometimes, to get to the hurt, you need to lay out a strong baseline."
Before leaving for Germany for a three-week camp in Ruhpolding and Oberhof, US Biathlon's Hannah Dreissigacker talks about how she's made strides in her sport -- specifically in shooting -- and why combo workouts are some of the best ones biathletes can do.
Matt Liebsch, like any pro skier, is all about hammering the rollerski training, but this year, he's taken a slightly different approach. "It is important to keep training fun and diverse at times," he writes. That means 2 1/2-mile swims once a week, indoor cycling training and more. Liebsch explains why it works.
We stretch, stretch and stretch some more, so why are we still so tight? Exercise physiologist Stuart Kremzner explores the issue of muscle tightness and how to remedy a larger area of the body rather than a specific muscle group. Doing so could yield big results and ward off injury.
Want to go the extra 10 percent to improve your skiing? CXC Elite Team coach Bill Pierce outlines a recipe for success -- one that states foam rolling, stretching and massage are a must, along with balance and agility drills.
Wednesday Workout fans, you're in luck! The following article complements Bill Pierce's recommendations for stretching, agility and self-massage. Not exactly sure how to use a foam roller? Stuart Kremzner, exercise physiologist, owner of E3 Sports Performance, nordic skier and coach, explains.
In this edition of the Wednesday Workout, we talk about tapering and present some conventional wisdom along with endurance-specific tips. Zach Caldwell explains what some of his professional skiers do to rest up for a big event, and explains why there's no sure-fire method of peaking.