Want to know everything about the training and physiology of the top Norwegian women? A new paper tells all, using training diaries and test data from Marit Bjørgen, Therese Johaug, Heidi Weng, Ingvild Flugstad Østberg, Ragnhild Haga, and Maiken Caspersen Falla.
NorAm leader Michael Somppi shares a tool that can be used as a race-day warmup or post-interval cool down, and it's one Canadian World Cup coach Tor-Arne Hetland shared with him. "The recipe is 4 x 15 seconds on/45 seconds off, and the key to doing this effectively is the pacing," Somppi explains.
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.