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Stuart Kremzner has published a new book with a bold title — High Performance Nordic Training: A Guide to Taking Your Athletic Ability to the Next Level. Kremzner is an exercise physiologist and nordic coach and also the author of the Bill Koch League leader manual, last updated in 2008. Training, even restricted to a single sport, is a complex topic with unending opportunities to dive into bewildering detail and unexplored research topics. Anyone who...

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Two hours and twenty minutes after leaving the starting gate in Cable, Caitlin Gregg crossed the finish line on Main Street in Hayward, her eighth journey through Wisconsin’s north woods during the American Birkebeiner. Five of these resulted in the win, but this year, Gregg was the fifth woman across the line. Butt was still a first — her first Birkie as a mom, just over one year after giving birth to her daughter, Heidi,...

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To view Riitta-Liisa Roponen’s complete FIS profile requires a lot of scrolling and selecting “show more.” The 41-year-old raced her first World Cup in Munio, Finland on November 28th, 1998. More than 20 years later, she raced her final World Cup event, helping the Finnish relay team to 3rd in Ulricehamn, Sweden on January 27th, 2019.  She went on to race at the World Ski Championships in Seefeld, Austria, placing 22nd in the 30-kilometer mass start...

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The countdown is on. Marathon season is underway and we are inside the final two weeks before the American Birkie. At this point, “the hay is in the barn” when it comes to training, but there is still time to dial in a nutrition plan to stay fueled and all the way from Cable to Hayward.  For pro tips, FasterSkier reached out to last year’s Birkie winner, Alayna Sonnesyn (SMST2), for insight into the system...

This book is for female athletes ages 12 to 92. Or for parents of female athletes. Or coaches of female athletes. Or anyone who wishes to otherwise support female athletes.  In 2016, Stacy Sims, Ph.D sparked a shift in training philosophy with her simple message to female athletes: “You are not a small man. Stop eating and training like one.”  Although the fact that there are physiological differences between men and women are abundantly clear,...

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FasterSkier will be profiling a number of ski areas this winter. Bretton Woods Nordic Center 210 Mount Washington Hotel Road, Bretton Woods, NH 03575 Trail system hours of operation: 8:30-4pm Ticket rates: 21$ adult day, 19$ teen (13-17), 14$ Junior (5-12) and Senior (65+), Free for Seniors 80+ and kids under 4 with an adult *Rates are cheaper for resort guests as well as multi-day deals, special offers and a military rate Bretton Woods Nordic...

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  Sponsored Content A certain amount of pre-race nerves can be beneficial. A sharpened central nervous system can rev the body for a 34-kilometer skate race. But the jitters can distract. There’s the possibility of low-quality sleep. Time wasted on variables out of your control, or, perhaps, beyond your budgetary control — cross-country ski racing can get pricey fast.  In this guide, catering to BMT neophytes, we attempt to take the edge off and foster fun...

This is an essential item for those who literally and figuratively run cold. For me, Nathan’s glove/mitt comes along in temps 45 degrees Fahrenheit and below. And if you’ve never heeded the advice from Kelly Cordes  (see video below) about how to avoid the screaming barfies — think that nauseating pain from thawing fingers — you might have compromised circulation. Nathan’s Reflective Convertible Glove/Mitt comes to the rescue. For many running in the cold requires...

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At some point in the past seven months you signed up for the American Birkebeiner.  Maybe you’ve done it before, maybe you haven’t. Either way, you’re now committed to skiing the American Birkebeiner, excited to experience “Birkie Fever,” whether for the first time or the 20th time.  No matter your level of skiing or your goals for the Birkie, tackling a 50-kilometer ski race is no small feat.  Realistically, for many people who participate, training...

Tara Geraghty-Moats won the Nordic Combined Continental Cup in the previous season and is set to be a podium contender for the overall standings in this year’s cup as well. Now she finds herself in Lillehammer ready to jump in this weekend’s World Cup. FasterSkier met up with her to hear her thoughts on training, what it’s like to compete at her level and the future of nordic combined for women.  Today, a Monday, she...

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West Yellowstone remains an early season magnet for training. In good snow years, the grooming is otherworldly. In thin times, the fact that several trails are seeded with grass and legendary Rendezvous Ski Trails groomer Doug Edgerton turns water into wine means even meager snow can seem dreamy. And yes, there’s always the higher altitude South Plateau Rd. which comes into play when the winter blanket in town is lacking. From Nov. 26-30, the

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Looking for a fall meal that is both comforting and deeply nourishing? Steamboat Springs, CO based Registered Dietician Nutritionist Cara Marrs shares a mouth-watering anti-inflammatory recipe that we can attest fits the bill. Marrs supports clients through her practice in person and online, and has worked with local Winter Olympians as well as recreational, junior, and collegiate xc skiers on their daily and performance nutrition needs. Outside of nutrition counseling, Marrs is an avid trail...

Trick or Treat! ‘Tis the season of hyperglycemia.  Before balking at the amount of candy that may be lingering in your house over the next few weeks, it might be worth considering mixing it into your stash of bars and gels to be consumed during a long ride, run, or ski. After all, your body relies primarily on carbohydrates for energy during exercise and candy is loaded with simple sugars.  Favorites of the FasterSkier team...

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Concurrent with the U.S. Ski Team and other nations partaking in the Toppidrettsveka rollerski series based in Trondheim, Norway, local organizers hosted the 2019 International Coach Seminar from August 24-25.  The conference attracted coaches from eleven countries including Russia, the U.S., China, Finland, and Norway.  Guri Knotten Hetland, a former Norwegian competitive skier, helped steer the conference’s agenda. Hetland is also leading Trondheim’s bid to secure the 2025 Nordic Ski World Championships and is the...

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Do you know what a Growth Mindset is? How would you rate your growth mindset? Do you use it in all the areas in which you’re trying to grow? The more I coach, the more I think that a lot of our problems as athletes and humans begins with how much we believe we can change, and whether or not we believe we have power over those changes. The belief that you can change is...

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Deciding how to handle the “college conflict”, as aptly phrased by Alayna Sonnesyn, is a daunting and somewhat mysterious prospect, particularly for athletes and families who are unfamiliar with the process. How does a junior athlete know that they are cut out for a collegiate program? NCAA or USCSA? What about a gap year? In this series, FasterSkier spoke with collegiate and junior coaches and athletes who have chosen different pathways to create a resource...

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Making yourself visible while rollerskiing is a must. And with a recent reminder from U.S. Ski Team (USST) World Cup coach Matt Whitcomb, the time of year has come when many skiers are training on roads in lower angle sunlight as we tip away from the Sun in the Northern Hemisphere. Below we are including the rollerskiing safety bullet-points and slides from Whitcomb’s presentation on the topic at the recent National Coaches’ Symposium. Before that,...

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It is well known that XC ski racers have to be incredibly “fit” to be competitive. But how do we measure “fitness”? For decades, we’ve known that a high VO2max is necessary to be a competitive ski racer. Training to improve VO2max involves a large volume of training at a low intensity and a comparatively smaller volume of training at a very high intensity. Over the past 20 years, changes in equipment technology, course preparation,...

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First the Snow: Sometimes off-season snow is an afterthought — access to trail running, mountain biking, and yes even rollerskiing is enough to satiate the training apatite. And sometimes it’s not. Warm temps prevent access to snow and maybe you simply need a break. With that in mind, here are some resources for accessing snow in Ramsau am Dachstein: the famed high region in Austria where the Dachstein glacier awaits with groomed “off-season” cross-country tracks. The...