This Wednesday Workout comes to you from Canadian World Cup Team member, Perianne Jones, who's been training at home (and at altitude) in Canmore, Alberta, while preparing for her first international races of the season in Asiago, Italy, Dec. 21-22.
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Bump up your strength routine with gymnast rings -- and no, you don't need to be the next Arthur Nabarrete Zanetti, (wait, who's he?). FS contributor Katie Bono writes: "It’s fun, the rings are extremely portable and versatile, and the exercises develop strength, coordination, and stability. However, the main benefit is that ring training is HARD. Like REALLY HARD."
There are many things that “get better with age,” such as Ford Mustangs, select cheeses and cowboy boots. While society doesn’t usually place workouts in this category, Chris Osgood and his son Brayton may be changing that. The father-son duo celebrate Chris’ birthday every year by rollerskiing his age in kilometers. They most recently did 60.
Celebrating a birthday often involves cake, candles, and a bit of singing. Not so for Chris Osgood and his son Brayton who participated in what they called the 60 for 60 rollerski on Nov. 16. Every year since turning 30, Chris has rollerskied his age in kilometers, culminating in this year’s ski. Bucking the traditional birthday merriments, he celebrated his sixth decade by rollerskiing 60 kilometers.
Wednesday Workout: Yoga with Frédérique Vézina
FasterSkierNovember 20, 2013
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.
Time passes and skiers come and go, but terrain (usually) doesn’t change. Dan Simoneau of the Mt. Bachelor Sports Education Foundation (MBSEF) in Oregon shares a place from the past, which he still drives his athletes to today and shares stories of his former teammate.
Muffy Ritz, founder and head coach of the VAMPS women's masters group in Sun Valley, Idaho, leads us through the Vamps Hill Workout, which she adopted from UNH's Beach Hill climb and incorporates stations of moosehoofing, hill walking and bounding.
Dakota Blackhorse-von Jess knows as well as anybody that falls is the time to up the intensity. "For the first time since the training year started in May, I get to play in the area of threshold - and threshold plus," he explains. "Wednesdays we hit the trails: pole bounding in mixed terrain."
Katerina Smutna of Austria topped U.S. Ski Team members Ida Sargent and Sophie Caldwell in Thursday's on-snow sprint at Frozen Thunder, and Dakota Blackhorse-von Jess led an American sweep of the hypothetical podium in what was essentially the first race of the season.
With the opening of Frozen Thunder in Canmore, Alberta, Perianne Jones of the Canadian World Cup Team shares an "easy-does-it" workout for getting back into on-snow training.
Wednesday Workout: Spice It Up with a Weight Vest
Nancy FiddlerOctober 16, 2013
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.
Wednesday Workout: Lactate Clearance with the AWCA
FasterSkierOctober 9, 2013
Since nordic skiing is a lactate-tolerable sport, it's important to know how to get that stuff out of your system and deal with it on race day. That's why AWCA assistant coach Stefan Kuhn loves this lactate clearance workout: "It's super simple to do, but it really makes you have to dig deep," he says.
FasterSkier caught the US Biathlon team during one of their hardest workouts of the training season in Lake Placid, with the added bonus of watching German gold medalist Andrea Henkel rollerski around with them.
Repeating certain workouts over the course of a training season allow athletes to gauge progress. These aren't necessarily "tests" per se, but more an opportunity to evaluate improvement and feel. Swiss National Team Head Coach Guri Hetland takes us through one such session.
Caitlin Gregg shares a group workout that pushes her to the max on any given day. Formerly of Central Cross Country (CXC), Gregg is currently training in Minneapolis with her husband Brian and racing for the Methow Olympic Development squad in Washington.
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."
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.
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.
Wednesday Workout: The Art of Tapering
Alex KochonJuly 24, 2013
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.