Recovery – FasterSkier

Quantifying Recovery: An Intro to Heart Rate Variability by Ned Dowling, PT

Ned DowlingDecember 10, 2021

As endurance athletes, and especially as cross country skiers, we like to suffer. We enjoy a sport that takes place in the coldest months of the year and requires both strength and endurance to climb big hills and descend on skinny skis with no edges. We like to breathe hard. Most of us are in it for the suffering and the healthy dose of chemicals that our bodies release when the heart rate goes up...

Lifestyle Resources Reviews

Subscription Review: Athletes for Yoga — Designed to Fit Into and Support and Athletic Lifestyle

Rachel PerkinsApril 14, 2020

My relationship with yoga is very one-sided. Though I do not consider it in any way lesser, I ignore it most of the year when considering my options for exercise, choosing primarily running or skiing instead. Then something crops up. A switch from skiing back to running in the spring makes my hips and IT bands cranky, causing pain in my knee. A couple ankle rolls on a trail run fire up my peroneal tendon....

General Interviews Lifestyle Resources Reviews Training

Recover Smarter, Not Harder: A Review of “Good to Go: What the Athlete in All of Us Can Learn From the Strange Science of Recovery” and Interview With Author Christie Aschwanden

Rachel PerkinsJuly 30, 2019

If you’ve ever set a lofty athletic goal, one that required full commitment, going all in and pulling out all of the stops to optimize your training, you may have searched for strategies to similarly optimize your recovery between sessions, getting you back on the ski trails feeling strong as quickly as possible. In this process, you may have found yourself perusing a seemingly endless array of devices, foods, and drinks, each promising to improve...

Juniors Nutrition Otepää

Wednesday Workout: Recovery and Nutrition on the Road During the U18 Nations’ Cup Trip

Rachel PerkinsFebruary 13, 2019

Kate Oldham is a U18 athlete from Carbondale, CO who skis for the Aspen Valley Ski and Snowboard Club. After strong results at US Nationals, Kate was selected as one of the six female U18 skiers to travel to Otepää, Estonia from January 20th – 30th to race in the Nations’ Cup races, where she competed in a field of about 40 junior athletes from Norway, Sweden, Finland, and Estonia. Kate finished 24th in the...

Health Resources Training Workouts

Wednesday Workout: Optimal Recovery with Dr. Zuzana Rogers

FasterSkierAugust 29, 2018

The following Wednesday Workout comes from Dr. Zuzana Rogers, PT, ScD, SCS, COMT, of Anchorage, Alaska. Rogers has been the go-to physical therapist for the U.S. Cross Country Ski Team since 2013 and Alaska Pacific University (APU) Nordic team since 2011. *** You are probably training hard…but is your recovery optimal? As you transition from summer to fall training and the intensity increases, you may start noticing certain tweaks that are happening to your body...

General Lifestyle Resources Testing Training

And the Beat Goes On: Firstbeat Explained

Jon "Fast Big Dog" SchaferAugust 8, 2016

Heart rate monitors, activity trackers, smart watches -- there is a lot of technology out there at your disposal. But what can competitive athletes use to track both physiological stresses of training and activities of daily living? You've probably heard of Firstbeat; here's a comprehensive look at the system and software.

Health Lifestyle

‘Tis the Season of… Sneezing: Here’s How to Combat Illness

BrainspiralDecember 8, 2015

Colds and flu are an inevitable part of winter. Athletes who limit their exposure, get vaccinated for seasonal flu and follow a physician-approved return to training plan can protect themselves from the dangerous consequences of getting sick and maximize their time out on the snow.

Training Workouts

Wednesday Workout: Throwback Yoga with Frédérique Vézina

BrainspiralJune 24, 2015

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.

Interviews News Racing World Cup

Hoffman as ‘Curious as Everyone Else’ with Return to the World Stage

Lander KarathFebruary 13, 2015

Noah Hoffman was down after breaking his fibula in November, but he certainly wasn't out. He now returns to the world stage to complete in the upcoming Wold Championships in Falun, Sweden. However, the Colorado native is just as "curious as everyone else" to see how he measures up to the rest of the competition.

Lifestyle Training Workouts

Wednesday Workout: The Right Way to Recover with Jennie Bender

BrainspiralOctober 22, 2014

BSF skier Jennie Bender answers common questions about recovery: "How do you know when to listen to fatigue, and when to slap it in the face?" she writes. "If you take a rest week from training, how should you feel? What does a rest week mean?"

General Interviews News

Caldwell Breaks Elbow for the Second Time in Six Months (Updated)

Lander KarathOctober 8, 20141

In theater, "break a leg" is an ironic idiom used to wish good luck. While the nordic ski community has yet to adopt a similar saying, "break an elbow" might become the new well-wishing vernacular after Sophie Caldwell's second fracture in six months.

Health Training Uncategorized

Ultimate Refueling Contest: Submit Your Favorite Recovery Food and Win Equipment from Rottefella

BrainspiralAugust 14, 20144

One More Day! Do you have an amazing pre or post-workout food? With a quick submission you can win the respect of the ski community in addition to some Rottefella swag! Submit a recipe and photo of your favorite training food by THIS Friday for your chance to win Rottefella bindings and more!

Training Workouts

Wednesday Workout: Recovery-Week Adventuring with Sophie Caldwell

Lander KarathJuly 30, 2014

As nordic skiers we are extremely ambitious, especially when it comes to our training plans. While there's nothing wrong with aiming for many hours filled with intensity and distance during our volume weeks, it's important to remember to be just as enthused with our recovery weeks.

Lifestyle Strength Training Workouts

Wednesday Workout: Yoga with Frédérique Vézina

BrainspiralNovember 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.

Health Lifestyle Strength Training Workouts

Foam Rolling: How To Start and Finish That Workout Right

Stuart KremznerJuly 31, 2013

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.

Dryland General Lifestyle Masters Other Racing Strength Training Workouts

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.

Continental Cup General Interviews Lifestyle News Training

Bender Bouncing Back from Lyme, Mono and One Heck of a Summer

Alex KochonOctober 19, 2012

The symptoms started at a July training camp with Central Cross Country (CXC) in northern Wisconsin. The runner-up from last year’s SuperTour series, Jennie Bender, 24, wasn’t feeling well. For two to three days at a time, she’d experience bouts of nausea. Then her neck felt sore, along with her jaw and teeth. One night, she tossed and turned with cold chills, and feared that she’d wake up a leper. The next day, she pushed...

General Health Lifestyle Training US Ski Team

What’s in a Recovery Day? USST Members Weigh In

Alex KochonAugust 21, 2012

It’s almost September, and let’s be honest, you’re in great shape. Or you’re almost there. Just a little longer distances, some slightly harder efforts and bam! You suddenly feel a tickle in your throat. Your head’s pounding, your legs are shot and your heart races when you start working out. You’re having trouble sleeping and this head cold is something you hadn’t bargained for. What gives? Probably overtraining. “Pish-posh,” you think. “I’m not an elite...

Health Lifestyle Training

Recovery and Juniors

Pete PhillipsDecember 7, 20114

“Give a Man a Fish and Feed Him for a Day. Teach a Man to Fish and Feed Him for a Life Time.” The common metric for the amount of cross-country ski training done in a year is the total number of hours spent training in the different intensity zones. One of the more vicious hazards of becoming pre-occupied with hours put in is missing or ignoring the hours NOT put in. These are...

Health Lifestyle Training Workouts

Recovery – Fuel after Workouts

Inge ScheveNovember 3, 20102

Once you complete a workout, the cells in your body are at the most receptive to accept refueling. Make sure you take advantage of this window of opportunity to kick start the recovery process: eat a snack and rehydrate within 30 minutes of finishing your workout.

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