This week's workout comes from Liz Stephen in 2010: uphill running intervals on a solid grade with 20+ minutes of active time, and preferably a steady downpour, mud, slippery footing, and whatever else nature has in store.
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Running: National Champ Stephen’s Secret to Keeping Skiing ‘Happy and Fresh’
Austin CobbOctober 1, 2015
Liz Stephen has been taking advantage of summer to enjoy another endurance-sports passion of hers: running. By both running casually and in races, like the Trail Run National Championship and Red Bull 400 hill climb late last month, Stephen gets the most out of the popular form of cross training.
Wednesday Workout: Metronomes with Michigan Tech’s Alice Flanders
BrainspiralSeptember 30, 2015
This week, Michigan Tech and CXC's Alice Flanders shares a unique track workout: done by double poling to the beat of a metronome around a 400-meter track while working on technique at varying tempos.
Wednesday Workout: L4 Uphill Rollerski Intervals with Mary Rose
BrainspiralSeptember 23, 2015
Want to fine tune your V1, skate climbing, or the amount your legs can tolerate in a given ski workout? This year's Climb to the Castle champion Mary Rose has the workout for you: a Level 4 uphill rollerski interval session she did while training at low altitudes on the East Coast.
Wednesday Workout: Finding Balance with Team Soldier Hollow
BrainspiralSeptember 16, 2015
For junior athletes, one big question is how to participate in fall sports and not lose the gains of all the summer training. Team Soldier Hollow coach and former elite racer Morgan Smyth has a combo classic rollerski and general-strength workout for you.
Wednesday Workout: Over-Under Intensity with Brian Gregg
Austin CobbSeptember 9, 2015
Brian Gregg brings another take on a steady state threshold workout with some beyond threshold components. He likes to call the workout over under intensity and it can help improve more than just your threshold buffer.
Wednesday Workout: Steady State Intervals and Speed Shifts with SVSEF PG Coach Tom Smith
Austin CobbSeptember 2, 2015
For this week's Wednesday Workout, FasterSkier caught up with Tom Smith, the PG coach in Sun Valley, Idaho. He shared his take on a continuous threshold workout that is highly customizable for any time of the year, and perfect for transitioning into fall training.
Wednesday Workout: Need for Speed (and Time-Saving Gut-Busters) on the Track
BrainspiralAugust 26, 2015
We know the reason you ski is your love for variable terrain, ever-changing scenery and snow, but sometimes, you’ve just got to get a workout in. And in the summer, those feeling a lack of “me-time” might find they can work up one heck of a sweat in minimal time at a local track.
Wednesday Workout: Throwback Over-Distance Double-Pole with Kikkan Randall
BrainspiralAugust 19, 2015
Kikkan Randall is known for her speed. But even though her forte is in races under three minutes long, one of her favorite workouts from the fall of 2011 was a 50 k rollerski double-pole session.
Wednesday Workout: The Triple ‘S’ (Skate Sprint Simulation) with the International Junior Camp
BrainspiralAugust 12, 2015
For this week's workout, one of nine American skiers invited to the International Junior Camp in Norway shares the training session they did Monday: a competitive skate-sprint simulation on a 1.5 k loop.
Wednesday Workout: Threshold/VO2 Max with National NoCo Champ Bryan Fletcher
BrainspiralAugust 5, 2015
Reigning two-time U.S. national nordic-combined champion Bryan Fletcher shares a cycling workout (which can also be done skiing or running) that he recommends doing once a month. “It works on both your VO2 max zone and Threshold zone," he explains. "Or Level 3/4 zone depending on what system you use."
Not so fast! Before you bask in the bliss of a rest week after a lot of volume training, the WinSport Junior Team recommends some intensity to flush the legs out. They recently did their workout, dubbed the 'Early Morning Pain Train,' at 6:45 a.m. the day after an altitude training camp.
The Stratton Mountain School (SMS) high-school team recently wrapped up a mini camp, with the Vertical Challenge as its pinnacle workout. Program director Sverre Caldwell picked a "gnarly" combo of biking, rollerskiing and running with a lot of vertical gain. "We said, we want you to go hard," he explains.
Wednesday Workout: ‘Last One, Long One,’ APU’s Three-Hour Ski on Eagle Glacier
BrainspiralJuly 15, 2015
The APU Elite Team members capped its recent training camp on Eagle Glacier with an especially long ski: 50 kilometers, or six loops, on the high alpine ridge above Girdwood, Alaska. "If you’ve ever finished a long race and found that you lacked the snappy finishing kick that you were looking for, this is for you," Becca Rorabaugh writes.
This week's Wednesday Workout comes from the Craftsbury Green Racing Project, centered at the Craftsbury Outdoor Center in Vermont. With professional rowers also based at the center, the GRP ski team takes advantage of the center's facilities to partake in full-body cross training.
For this week's Wednesday Workout we revisit an important activity that improves strength, flexibility, and recovery: Yoga. Former Canadian National Junior Development Team skier Frédérique Vézina takes us through her routine.
Wednesday Workout: Athletic Movement with USSA Strength Coach Tschana Schiller
Lander KarathJune 17, 2015
This week's Wednesday Workout comes from Tschana Schiller, Senior Strength and Conditioning Coach with the United States Ski and Snowboard Association, who stresses the importance of athletic movement.
Wednesday Workout: Neurological Mapping with the SVSEF’s Benjamin Lustgarten
Lander KarathJune 10, 2015
For this week's edition of Wednesday Workout, FasterSkier sat down with Ben Lustgarten to discuss a new part of his training regimen that aims to improve a crucial yet less focused on system of the body, the neurological system.
Double pole technique is essential, and getting it right early in the year is even more important. Coach Pavlina Sudrich of the Alberta World Cup Academy demonstrates her steps to double pole rehabilitation and why we can't ski like Beyonce in this Wednesday Workout.
Why use a single hill for bounding intervals when you can cover an entire 5 k World Cup loop? Ivan Babikov's continuous bounding workout will get your heart pumping and your legs strong for winter.