Source: This report on the US Ski Team was provided by Team Today: WWW.TEAMTODAY.ORG
Women 5km
Wendy Wagner 14:21 (7:06) (7:15) — last year skied 13:48
Hilary Patzer 14:56 (7:22) (7:34) — last year skied 17:02
Denise Teela 15:39
Erin 16:46
Anna 17:27
Men 10km
Casey Ward 25:39 (6:11) (6:34) (6:32) (6:22) — last year 26:40
Jeremy Teela 26:45 (6:39) 6:46) (6:49) (6:35)
Lars Flora 27:08 (6:30) (6:48) (6:57) (6:53)
Kris Freeman 27:24 (6:35) (7:04) (7:03) (6:50) — last year 27:14
James Upham 28:40 (6:58) (7:15) (7:18) (7:09)
Chris Cook 30:24 (7:18) (7:42) (7:58) (7:22)
Leif Zimmerman 31:25 (7:44) (7:00) (7:58) (7:43)
Eli Enman 32:31 (7:46) (8:14) (8:12) (8:19)
Men Sprint
Prelim
Torin Koos 3:33
Jeremy Teela 3:42
Andy Newell 3:51
Zack Simons 3:52
Colin Rogers 4:01
Tim Weston 4:03
Women Sprint
Prelim
Kate Whitcomb 4:47
Carolyn Tracey 4:54
.</p>
<p>What we use rollerski time trials for is to practice the art of racing. We dial in the warm up, the warm down, the process of approaching the race, the effort of racing, pacing, technique and transitions and of course we use it as a very specific workout.</p>
<p>Skiers looking at these TT results should note the pacing of the skiers and how well the better skiers paced their race.</p>
<p>Some things we have learned from these time trials (as well as other workouts) is how important the warm up and warm down is. Most athletes warm up too slowly and more surprisingly warm down too slowly and often for too little time.</p>
<p>Including some medium to hard intensity in the warm up is fairly well practiced but most skiers do not do enough hard skiing. Some actual intervals of 2 to 3 minutes near and at race pace are important to getting the body ready to race.</p>
<p>To clear the byproducts of a hard race or training session we have found that the normal easy warm down is not even close to adequate. In fact even the harder warm down we have been doing has not even been adequate. We have increased the intensity and duration of the warm down (specifics vary to the individual) to include some skiing in level 2 (10 minutes minimum) and some 55 — 5 sprints. 55-5’s are skiing easy for 55 seconds and sprinting for 5 seconds. The skiers do this for another 5 to 10 minutes and finish the warm down off with 20 to 40 minutes of easy skiing, running or cycling. This protocol helps clear lactate and aid recovery.</p>
<p>Pacing is nothing new to distance racing, but the idea of pacing in sprint racing is something we are still experimenting with. Even efforts of 30 seconds take pacing let alone distances of 2 to 4 minutes. Each of our athletes approach pacing in different ways. One good way is to break the race into portions and assign a % of max effort to each portion. Another way is to determine how you want to feel or the technique you want to use in certain parts of the course.<br />
In any case there must be some pre-race planning that includes pacing.<br />
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FasterSkier
