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.
This gem comes from Matt Gelso, which he wrote three years ago after taking fourth in two distance races in West Yellowstone. Gelso, now 26, made the podium at this year's SuperTour opener with a 15 k skate victory in West last Friday. "I require a longer and very substantial warm-up, some simply need a few minutes to move around," Gelso explained. "It is important that you find your own unique methods and progression that gets you perfectly warmed up before a race."