To all of you that have been called health freaks, training narcs, granola
nuts, skinny skeletons, heart rate monsters, lactate locos, nordicks or
other hurtful titles – usually by jealous high cholesterol, clogged
artery, overweight and in general unhealthy colleagues, friends or neighbors
– You are the one that’s normal!
In the September 6th issue of USA TODAY, I read (front page) that An
Expert Panel now recommends that we exercise an hour a day –
and that is just to stay healthy!
"American kids and adults need to do at least one hour a day of some
type of physical activity – walking, playing tag, gardening, biking
– to control their weight."
And "people can eat different amounts of fats, carbs and proteins
and still be healthy" according to the National Academies’
Institute of Medicine.
"The activity guideline is much more ambitious than the one produced
in the 1996 surgeon general’s report, which recommended a minimum
of 30 minutes of moderately intense activity most days of the week."
The new report says that "although there are health benefits achieved
from 30 minutes of activity, it takes an hour or more to prevent weight
gain and get additional benefits including a lower risk of cardiovascular
out on those rollerskis!
Last month I trained an average of 10 hours per week. I rollerskied, biked,
did a whole bunch of interval sessions on foot and on rollerskis and went
to the weight room at least once per week. I lost all the weight I gained
this summer and could feel that it was much more comfortable now to bike
faster and longer, as well as rollerski harder than I was able to this
summer. I also noticed that I felt stronger when lifting weights. The
bottom line is, for a 46 year old guy – I feel really good! Ten
hours per week is barely more than what "The Expert Panel" says
it takes to stay healthy. Everyone that had a hard time justifying their
commitment to a training regimen now has the ammo to "defend themselves."
For all of us, it’s more important than ever to step it up –
exercise, watch our diets, develop a regular training program, and set
realistic goals! As you know, Gordon and I like to compete but we do "all"
this (training and racing) to feel good, healthy and fit ten years from
now, not just to beat someone in a ski race. To us, the time trials, intervals,
occasional very long distance sessions and races are simply short term
goals used to inspire and motivate us. We now challenge all of you that
are doing less than an hour a day to "join us" in our training.
Copy some of our training suggestions. Work out and race for your health.
August Report: Gordon Puts In 25 Hour Training Week!
My training in August was not as specific as intended but I did average
right under ten hours per week for three of the weeks and topped it with
a 25 hour week in the third week of August.
Rugged Wind River Range
started easy with an early in the week rollerski workout with Torbjorn
and a running interval session with my Nordic Combined junior skiers.
On Wednesday that week I headed up to Wyoming and put in 25 hours of hard
hiking over the following four days, hiking into the Wind River Mountain
range to climb the highest peak in Wyoming with my friend Allan Watson
who was doing this in preparation for the Wasatch 100 mile running race.
The hike was hard but fun and really builds back, leg strength and character
– a three to four hour marathon doesn’t seem like much of
a struggle after this!
I now feel I need to improve my upper body strength and aerobic capacity/
Max VO2. In September I will therefore rollerski about 50% of my overall
training and get serious about doing interval training. I will also test
myself up Agony Hill on September 23rd. O’Boy!
Torbjorn’s September Training Suggestions.
As I said last month, if you wonder why you are left behind in races despite
having biked and done your running all year – try rollerskiing.
Two to three weekly rollerski sessions should now be the goal.
One day should be a distance session of 40 minutes to 2 hours, one should
be intervals like 2-3-4-3-4-5 minutes and the third session could be short
10-30 second speed accelerations (5 to 10), specific strength like double
poling repeats or skating without poles.
Other Quality Sessions.
One running or rollerski time trial.
2-3 weekly interval and/or speed interval sessions.
As last month avoid going all out in these sessions. Always start out
with one or two easy intervals and finish the session a bit harder.
See last month report for more details (by accident it said Torbjorn’s
July Training Suggestions when it should have said August….
A few interval examples:
– Moose-hoofs/hill bounding with poles in uphill: 1-2-3-1-2-3 minutes
– Roll or run intervals in rolling terrain or uphill: 3 x 7 minutes.
– Rollerski interval on flats: 5 x 3 minutes.
Distance, Strength, Speed and Explosiveness
Read the May-August reports for more details and suggestions.
a message from "my advertising department"
PRO-SKI Rollerskis – SOLDA Wax – ENERVIT Sports Nutrition
– Books & Videos – Coaching and Camps
Train on the best rollerskis and ski on the fastest glide wax!
Slow, heavy and clumsy rollerskis are a waste of time. The Norwegian,
Swedish, Canadian and most of the top US skiers like Gold Cup winner Justin
Wadsworth are training on PRO-SKI Rollerskis. So is Birkie winner Jeannie
The reason is simple, they want to get fit and ski faster.
Choose between the C2 and the Tech model for classic and between the S2,
S3 or Roadskater for skating.
There are many reasons to try SOLDA glide wax this winter!
Learn more about training and improve your technique from watching our
training racing and instructional videos.
Learn how to train more efficiently from our book: How to, When To, Why
to… A Norwegian Model Training Guide and Programs.