Days are getting short...winter and ski season can't be too far away. It's a tough time of year to keep the training going though. With such little light it means my weekly middle long run on Wed. mornings starts in the dark. The nice part is I get to see the sun come up over the mountains. Usually it cast a really cool orange on the now covered with snow peaks.
I did my last high altitude hike this week. Corey Pass in Banff nat'l park. I made it up to the pass in around 1.5 hours, but there were some real sketchy-icy sections towards the top. The "don't fall or you're going for a long slide" kind of footing. At this point I'll keep it to the valley floor and hope for some winter weather soon.
It's suppossed to be a La Nina winter, which usually means snowy and cold. The last 3 of 5 La Nina's around here though have been warm, yet snowy. That's a nice combination! Snow, but not not killer cold.
Last year we had an unusually cold and quick start to the ski season, doing xc on the golf course from early Oct. It was fun and good training, but with the warmer weather this year I feel like I've gotten a lot more quality training in. I've kept up the 2 intensity workouts per week as well as the 2 long ones.
Wednesday, November 3, 2010
Sunday, October 3, 2010
GEAR DILEMNA
WARNING: THIS POST CONTAINS RELIGIOUS MATERIAL THAT MAY BE OFFENSIVE TO SOME READERS!!
For a gearhead like me this is a great time of year. Deciding what new gear I need for the season and pouring over the specs and comparing. Since I'll most likely be going over to compete in the World Championships in Italy for Skimo I'll want have the best gear I can obtain/afford. What makes things kinda fun too is that our team leader in charge of gear, Ryan, has drummed up great pro deals for us. Did you hear that word? "Pro"? When I go to the Dynafit page I get to check in as a "PRO"!!! I love that concept. It also means a lot of markdown for the "PRO"!!
Cool.
So I have my boots figured out. I'm going to try to get some Dynafits. If I sell my Scarpas I can probably come close to breaking even there. Now comes the tricky part. Skis. It seems my 2 decade long affliliation with Atomic may finally be waning. The Dynafit skis are a super great deal, but word on the Int'l street is that they break and are really hard to ski on. Even the super stud Euros (the real pros that get them for free) are refusing to ski on them. Movement, a Swiss comany with the Canadian rep living right here in Canmore, may come through with a pro deal. I could always order some Atomics from Europe or try to get another pair of SkiTrabs.
So here's my dilemna. Even with a pro deal on skis and bindings it's probably going to cost me 800$ for a new pair. I've got 1 decent pair of SkiTrabs (probably the best skimo ski out there, but expensive). They're not the top line ski (weighing in 100g more than the World Cup model) and technically the bindings on there might not pass the new int'l rules (I have Gignoux heel-Dynafit toe, you're not suppossed to mix bindings). But in reality, they probably would work. I'd like to have a back up pair, especially racing in Europe.
But as I began to ponder the price.....800$ I began to wonder if I could get along with one pair. 800$...I wonder how much it costs to build a home in the 3rd world for a family living without one? I do have a fairly large quiver of skis....but racing at the top level demands good equipment. But 800$. I bet 800$ could purchase enough materials for a new home to be built in places like Mexico or Mongolia. I could get my pair of race skis, but a family could have a house!
I remember in the Bible there's a verse that says, "But whoever has the world's goods, and beholds his brother in need and closes his heart against him, how does the love of God abide in him?" Ouch.
To be continued...
For a gearhead like me this is a great time of year. Deciding what new gear I need for the season and pouring over the specs and comparing. Since I'll most likely be going over to compete in the World Championships in Italy for Skimo I'll want have the best gear I can obtain/afford. What makes things kinda fun too is that our team leader in charge of gear, Ryan, has drummed up great pro deals for us. Did you hear that word? "Pro"? When I go to the Dynafit page I get to check in as a "PRO"!!! I love that concept. It also means a lot of markdown for the "PRO"!!
Cool.
So I have my boots figured out. I'm going to try to get some Dynafits. If I sell my Scarpas I can probably come close to breaking even there. Now comes the tricky part. Skis. It seems my 2 decade long affliliation with Atomic may finally be waning. The Dynafit skis are a super great deal, but word on the Int'l street is that they break and are really hard to ski on. Even the super stud Euros (the real pros that get them for free) are refusing to ski on them. Movement, a Swiss comany with the Canadian rep living right here in Canmore, may come through with a pro deal. I could always order some Atomics from Europe or try to get another pair of SkiTrabs.
So here's my dilemna. Even with a pro deal on skis and bindings it's probably going to cost me 800$ for a new pair. I've got 1 decent pair of SkiTrabs (probably the best skimo ski out there, but expensive). They're not the top line ski (weighing in 100g more than the World Cup model) and technically the bindings on there might not pass the new int'l rules (I have Gignoux heel-Dynafit toe, you're not suppossed to mix bindings). But in reality, they probably would work. I'd like to have a back up pair, especially racing in Europe.
But as I began to ponder the price.....800$ I began to wonder if I could get along with one pair. 800$...I wonder how much it costs to build a home in the 3rd world for a family living without one? I do have a fairly large quiver of skis....but racing at the top level demands good equipment. But 800$. I bet 800$ could purchase enough materials for a new home to be built in places like Mexico or Mongolia. I could get my pair of race skis, but a family could have a house!
I remember in the Bible there's a verse that says, "But whoever has the world's goods, and beholds his brother in need and closes his heart against him, how does the love of God abide in him?" Ouch.
To be continued...
Tuesday, September 28, 2010
Training Markers
Just recently got back from Wisconsin where I competed in the Chequamegon mountain bike race. 1700 start and at least that many others are denied entrance due to llimiting the size of the field. It was only my 3rd mountain bike race ever. The 2nd being the Cheq. 2 years ago.
My goal was top 200....I finished 286. Ironically, if I'd gone about 4 minuntes faster I would have made my goal. Alas, I'd given it all I had.
I find that in training you need some markers. Timed events or races that show you where you're at. When you repeat the time trial or race you have a realistic way of comparing and charting your progress or re-gress.
In 2006 my friend John Bauer elected not to go for another olympics. Although he was by far and away the USA's best xc skier in the '02 Olympics and a sure bet to make the team in '06 he stated that several markers in his training revealed that he wasn't where he felt he should be if he was to compete at the level he wanted to.
As athletes we should never fear laying it all out on the line and take an honest look at where we're at. So what if the test revealed that you need some improvement in a certain area. It could also show that the training is paying off and you're doing well....giving a confidence boost in the next big competition.
HOw did I do compared to my other Cheq? I was about 6 min slower and 30 places further back. I'm still not sure why, but it means I may have to buckle down a bit and get some riding it!
My goal was top 200....I finished 286. Ironically, if I'd gone about 4 minuntes faster I would have made my goal. Alas, I'd given it all I had.
I find that in training you need some markers. Timed events or races that show you where you're at. When you repeat the time trial or race you have a realistic way of comparing and charting your progress or re-gress.
In 2006 my friend John Bauer elected not to go for another olympics. Although he was by far and away the USA's best xc skier in the '02 Olympics and a sure bet to make the team in '06 he stated that several markers in his training revealed that he wasn't where he felt he should be if he was to compete at the level he wanted to.
As athletes we should never fear laying it all out on the line and take an honest look at where we're at. So what if the test revealed that you need some improvement in a certain area. It could also show that the training is paying off and you're doing well....giving a confidence boost in the next big competition.
HOw did I do compared to my other Cheq? I was about 6 min slower and 30 places further back. I'm still not sure why, but it means I may have to buckle down a bit and get some riding it!
Friday, September 3, 2010
Training As Healing
Life can throw some curveballs at ya sometime. This week has seen not just one of those curveballs beaning right toward my head, but a couple. As one of my favorite rock groups, 7th Day Slumber sings, "life just sucks sometimes". But in the middle of harsh relational realities I've found that training can keep you from going insane. Each workout this week I had a smile on my face as I buzzed through the woods on my mtn bike or hammered up Ha Ling Peak behind my house. If I had to live in Regina or another vertically challenged place I don't know if I could take it. But no matter how sour things can get, there's so much joy by moving your body either through the woods or up a mountain.
Several years ago I had a friend that had just lost his wife and was himself diagnosed with a permanent physical disorder. Besides this he already suffered from depression. He'd talked of suicide from time to time, but never seriously- when these things hit him though I began to fear for him. In the midst of all this he began to run again with the goal of finishing a marathon. He joined a group at his health club. With the new goal and relationships he had a reason to get out of bed each day. I seriously think the marathon (which he finished) saved his life.
There's a lot more to training than going fast, beating someone or accomplishing a time goal. Sometimes a run can be the most spiritual, emotionally healing thing you can do for yourself.
Several years ago I had a friend that had just lost his wife and was himself diagnosed with a permanent physical disorder. Besides this he already suffered from depression. He'd talked of suicide from time to time, but never seriously- when these things hit him though I began to fear for him. In the midst of all this he began to run again with the goal of finishing a marathon. He joined a group at his health club. With the new goal and relationships he had a reason to get out of bed each day. I seriously think the marathon (which he finished) saved his life.
There's a lot more to training than going fast, beating someone or accomplishing a time goal. Sometimes a run can be the most spiritual, emotionally healing thing you can do for yourself.
Wednesday, July 14, 2010
THE POWER OF THE 5 HOUR
There's something about doing a 5 hour workout. Whether it's all one discipline (run, bike, etc.), or a mix of cross training. I find that in the week following a 5 hour I'm stronger in any discipline. It's just something about going that long on your heart and lungs and muscles.
I remember reading how Mark Allen recommends not going over 6 hours (ironman training) as it has diminishing returns. But "The Grip" also talks about workouts that are so ridiculously hard that they make your race seem easy. Imagine the confidence that can give you come race day.
At this time of year when I still have some tri's to do, the 5 hour is mostly bike-run. Come August I'll be doing a mix of biking-hiking....maybe some long 5 hour run-hikes too.
The Norwegians used to refer to their research where the heart size begins to expand after 2 hours of training. Bigger heart = bigger stroke volume = higher VO2 max = faster race! So a 5 hour is way out there in performing this important function.
It's interesting to me that if I train for 1/2 ironmans (as I have the past 3 years) instead of the full, I only do a 4 hour bike-run. But for a full I'll make sure I do 5 hour bike-run. You wouldn't think it's significant, but for some reason that extra hour just has an exponential effect...hence "The Power of the 5 Hour"!
I remember reading how Mark Allen recommends not going over 6 hours (ironman training) as it has diminishing returns. But "The Grip" also talks about workouts that are so ridiculously hard that they make your race seem easy. Imagine the confidence that can give you come race day.
At this time of year when I still have some tri's to do, the 5 hour is mostly bike-run. Come August I'll be doing a mix of biking-hiking....maybe some long 5 hour run-hikes too.
The Norwegians used to refer to their research where the heart size begins to expand after 2 hours of training. Bigger heart = bigger stroke volume = higher VO2 max = faster race! So a 5 hour is way out there in performing this important function.
It's interesting to me that if I train for 1/2 ironmans (as I have the past 3 years) instead of the full, I only do a 4 hour bike-run. But for a full I'll make sure I do 5 hour bike-run. You wouldn't think it's significant, but for some reason that extra hour just has an exponential effect...hence "The Power of the 5 Hour"!
Friday, June 4, 2010
Strength Training Residual
Ever wonder if all that strength training you did in the off season is still paying off? Perhaps it's so long ago that you've lost all of it by now anyway. I've come to a conclusion on this based on this past ski season. Around this time last year I began whitewater kayaking (a new sport to me), weight lifting and swimming (prep for tri's). It was all too much for one of my rotator cuffs and it was really sore. I kept up the swimming and kayaking, but stopped doing upper body weights and did a fair bit of stretching. Usually this would be enough to quell the pain, but it persisted until January.
I knew I had to get serious about this so I began a series of dumbell strengthening exercises. Being during the ski race season time was short so I soon just worked out the offending limb. In a matter of 3 weeks all the pain was gone. A good enough lesson here...use strength development to prevent and cure injured areas; however another lesson emerged months later.
In May when I decided to do pre-emptive strengthening of those shoulders before the injury happens, I noticed how much stronger the past injured limb was. The one I'd worked exclusively for only 3 weeks. Here it was 3-4 months later and with only 3 weeks of training only that limb it was significantly stronger that the non-worked out shoulder.
The lesson I take away from this is that we may not lose as much strength as we think when we taper off intentional strength building in favor of racing in our chosen aerobic sport. Maintainace workouts are a good idea, but we may be retaining more of that hard earned fitness than we realize.
I knew I had to get serious about this so I began a series of dumbell strengthening exercises. Being during the ski race season time was short so I soon just worked out the offending limb. In a matter of 3 weeks all the pain was gone. A good enough lesson here...use strength development to prevent and cure injured areas; however another lesson emerged months later.
In May when I decided to do pre-emptive strengthening of those shoulders before the injury happens, I noticed how much stronger the past injured limb was. The one I'd worked exclusively for only 3 weeks. Here it was 3-4 months later and with only 3 weeks of training only that limb it was significantly stronger that the non-worked out shoulder.
The lesson I take away from this is that we may not lose as much strength as we think when we taper off intentional strength building in favor of racing in our chosen aerobic sport. Maintainace workouts are a good idea, but we may be retaining more of that hard earned fitness than we realize.
Thursday, May 13, 2010
Hanging On
Well here it is May 13. We’re still skiing after 7 months. Around here in the Canadian Rockies a good ski year is a 7 month ski season. 2 weeks ago myself and a couple other guys skied into the Little Yoho Valley and stayed 2 nights at the Stanley Mitchell hut. There was great skiing as we checked out both Emerald pass and President’s pass. On the way down the warm weather turned the snow iso under our feet....my really sore feet- due to some bad news blisters. I told myself as the skiing gave way to hiking, that I’d be at peace putting the skis away.
But that was 2 weeks ago, and it turned cold again! Last week I was up early (sunrise is around 5:00 a.m. now) and reasoned that if I got going I could get a ski in around Sunshine Village and be back in the office a little after 9. So I went up the ski out, then took a right up to Wawa ridge. It was cool topping out long before the lifts even got cranked up. The snow was fresh pow over a firm base....unreal for May! I resolved to come back on the weekend.
Saturday, top ranked Canadian xc skier Ian Murray and myself returned up to that Wawa ridge and yo-yo ‘d 4 runs off the steepest, longest run we could find. Bright sun and great snow really amped us up!
Then....Monday I returned yet again and skied at the Sunshine Village ski area downhill area. Yup, I took the lifts this time, even dropping into Delirium Dive 3 times. I was kinda tired and in the a.m. mostly unmotivated....pre-Delirium, and was contemplating an early departure (something the ski nut and cheapo in me would never do!). However, the Dive and the warming sun combined to give some amazing ski conditions. I squeezed out the day to the last lift going for the day. Mentally I was relieved as this is normal behavior, vs. that wimp out early departure stuff.
Am I done? Probably not. But it is getting warm this week. Maybe I finally should get those bikes going.
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