My 3rd letter to the editor got published this month in BackCountry magazine. As usual, the editor took the liberty to comment on my letter after it. Leaving me looking kinda stupid. I hate it how they always get the last word, it seems so unfair. I'd commented (after making several positive comments on the magazine that would help their advertising for the gear issue) that their reviews were almost all on huge skis that almost no one would truly back country ski on, being quite heavy). I suggested that in the future they tested actually in the backcountry and make testers skin up thus weighing the factor of lightness into the test. They came back with some smarty pants answer that they’d do that when we start having rando races out of bounds (a true back country race).
Well, duh, just because in North America they have the races inbounds doesn’t mean that the sport is really this way. Pretty much every Euro race is held in the back country, with the possible exception of vertical races. American and Canadian races really don’t reflect the true nature of the sport. Euros would laugh hysterically if they saw our small fields with telemark skiers taking part. In one ad for the COSMIC series there was some dufus running at the start carrying a snowboard. Good Grief! What a joke! It’d be like Lance Armstrong not taking drugs!
"BackCountry" mag used to be "Couloir"..... a really classy journal for serious skiers. It profiled real heros of the sport and gave super good instructional tips on bc ski survival and skills. This new mag is becoming increasingly irrelevant to true, hardy, back country skiing. Their gear issue only reviewed gear you’d use for side country and the cover (the cover!)... profiled some fictional brandy swilling, cigar smoking non-skiing moron. I couldn’t imagine anyone appreciating their attempt at humor.
Add to that, I opened the cover looking for Adrew McClain’s column only to find that Biff had replaced him. Biff already had a column on the last page and I’d thought for years they needed to get rid of this self serving, self acclaimed slacker that’s afraid of Christians, conservatives, skimo racers and anyone else that reminded him how pathetic his life is.
I then began to reason that I need to replace my BC subscription with a real ski magazine. Realizing that this would be hard to find in N. America, so I dug out a copy of an Italian mag I picked up a couple years ago at skimo worlds in Italy. "SkiAlper" turns out is way more informative, instructional and motivational to me even if I can’t read a word of it. They had a great pictoral-instruction section on kick turns, several pictures of classic skimo races and racer profiles. They profiled a couple old skiing legends with pictures of their past and now present skiing. The magazine profiled a jr. skimo race club and thoroughly reviewed a new ski brand called "Lighter Ski". There was so much more too.... a review of ski boots Evo v. Alien, great places to tour in Italy and Europe, etc.,etc. There’s no way BackCountry, or probably any other N. American mag will give any coverage to skimo racing or true back country skiing. In it’s day Couloir was pretty good, but things have really degenerated. Unfortunately, magazines like BC have a pretty big influence on the sport. Hopefully, BC mag has just lost it’s way and really doesn’t represent the state of true back country skiing in the USA & Canada.
Tuesday, November 13, 2012
Sunday, October 28, 2012
6 DAYS ON SNOW IN OCTOBER
Seemingly eons ago, when I lived in MN, a good winter was measured by if we were skiing by Christmas. Here in Canmore a good winter is when we’re skiing by Halloween! This last week I was on snow 6 days. 3 on Frozen Thunder, a 2km loop utilizing stored snow from last season. The Nordic Centre puts all the guns on a massive dug out hole, then they bring a semi load of sawdust to cover it. They lose about 25-30% of the snow over the summer, but when they bust it out in October it’s enough for some decent skiing. National level skiers from across Canada and as far away as Vermont in the USA have descended upon our "training-central town".
In addition to my 3 days on the Thunder, I stopped 2x at Nakiska ski area on my way home from working in Calgary. They’re making snow like gangbusters, but I stayed off the runs anyway, electing to skimo ski up the access road (where my ski patrol friend told me to go). It’s mostly pretty low angle, but it’s a nice long sustained climb. Day 1 I did my 20x:30 intervals (w/ :30 rest); day 2 was 2 x 20 minutes at zone 4. Both excellent gut buster workouts.
When I look at the peaks around my house being so covered in snow it’s hard to believe I took my new MN friends to the top of one of the tallest (Grotto) just 1.5 weeks ago. Summer’s over and our (now) typical 7 month ski season has commenced.
In addition to my 3 days on the Thunder, I stopped 2x at Nakiska ski area on my way home from working in Calgary. They’re making snow like gangbusters, but I stayed off the runs anyway, electing to skimo ski up the access road (where my ski patrol friend told me to go). It’s mostly pretty low angle, but it’s a nice long sustained climb. Day 1 I did my 20x:30 intervals (w/ :30 rest); day 2 was 2 x 20 minutes at zone 4. Both excellent gut buster workouts.
Finally, today I skied three and a half hours at Lake Louise’s Moraine Lk road. It’s a 10km uphill out and back, great for classic nordic skiing especially. Since it’s a road, they don’t need a tonne of snow. When they get a foot of snow, it’s usually enough to at least roll the trail. Waxing was tough with near 100% humidity and new snow around freezing. My Atomic Multi-Grade waxless skis did the trick.
When I look at the peaks around my house being so covered in snow it’s hard to believe I took my new MN friends to the top of one of the tallest (Grotto) just 1.5 weeks ago. Summer’s over and our (now) typical 7 month ski season has commenced.
Wednesday, October 17, 2012
Some thoughts on Climbing Skins
As an ex-xc ski racer I'm always trying to find a faster skin combination for my skimo skis. I've got about a dozen pair of racing skins. I delight in the fact that unlike ski wax where once you put it on the ski it’s gone for good, skins, though initially expensive, only get faster with each repeated use. Among my collection are several SkiTrab/coltex skins, Amplatz blondies, Pomoca race mohair (race width and full coverage). This summer I purchased 2 new sets. First- Coltex specials (teammate Reiner swears by them for cold weather). I bought the carving ones as they were the only ones I could find. I may keep them "wall to wall" up front, then cut them off just behind the heel. My Pomoca "wall to wall-tip to tail’s" have been awesome. In N. America so many of our races are on steep climbing dh ski areas, where you really aren’t gliding, so you go with the big grip and relax. The other pair I purchased was the new Coltex racing skins. I think they’re the purple-PDG model (named for the race). They claim 20% weight reduction and faster glide....we’ll see.
Yesterday I was talking to my old Atomic rep (I was sponsored back in the day), and he was explaining their new waxless ski. They’ve gone back to 70's technology and put a mohair insert onto an xc race ski. He says that skin company Kohla developed a teflon coated skin hair that is impervious to water. I’ve tried doing some websearch, but haven’t come up with much. It could be a pretty cool (and fast) development though for us in the skimo world.
Yesterday I was talking to my old Atomic rep (I was sponsored back in the day), and he was explaining their new waxless ski. They’ve gone back to 70's technology and put a mohair insert onto an xc race ski. He says that skin company Kohla developed a teflon coated skin hair that is impervious to water. I’ve tried doing some websearch, but haven’t come up with much. It could be a pretty cool (and fast) development though for us in the skimo world.
Pre-Competition Training Phase
I’m now entering into the pre-competition phase of training. This means less hours (slightly), but more intensity. I’m now doing 2 hard quality workouts each week. I stumbled onto French physiologist, Monique Billatt’s research. She came up w/ an interval protocol that increased VO2 max by 6-8% and running time improvement also at the 6-8% level. Her recommendations have found their way into the track running world and cycling world (& maybe now skimo!).
Her workout (for 8 weeks to bring improvement, then continuing) consists of ~20 x :30 sec effort at a 1 mile race pace. Each interval has only :30 sec rest between. Do this for as many as you can before your performance significantly drops...typically around 20.
I find that the first few intervals aren’t that hard, but it doesn’t take long until that :30 rest seems waaaay too short. When I go, I monitor my heart rate. I also count out loud so the quality interval isn’t interrupted in any way by constantly checking the watch.
I also perform them on a long uphill. I was going to Nakiska ski area and running up the access road, but then discovered a great trail at the Canmore Nordic Centre. I go up the World Cup ski trails, then a trail up the ridge leading to Rundle mountain. The further you go up, the steeper it gets.
Last night the last few steps on interval #20 brought me to total exhaustion. I think my last step was the last possible one I could have done. Lactic acid piled up and there was no strength at all in my legs to take me another step further. It might have helped that I did leg strength that morning.
Small victory there too as I accomplished my goal for squats (I do ½ squats). My body weight (150) x 50 x3. There were a couple pauses in there to achieve the goal, but w/ continued work I think I can do the 50 straight. It really feels like a downhill ski run as lactic acid and fatigue really build up. I imagine myself going down a mogul filled skimo race course and try to push through the pain.
Oh, by the way, they’ve fired up the Frozen Thunder ski track at the nordic centre. 2km loop of summer stored snow. It’s been great to be sliding again. I’ve been skiing there on my easy days. Won’t be long ‘til winter is here in full force. I’m ready.
Her workout (for 8 weeks to bring improvement, then continuing) consists of ~20 x :30 sec effort at a 1 mile race pace. Each interval has only :30 sec rest between. Do this for as many as you can before your performance significantly drops...typically around 20.
I find that the first few intervals aren’t that hard, but it doesn’t take long until that :30 rest seems waaaay too short. When I go, I monitor my heart rate. I also count out loud so the quality interval isn’t interrupted in any way by constantly checking the watch.
I also perform them on a long uphill. I was going to Nakiska ski area and running up the access road, but then discovered a great trail at the Canmore Nordic Centre. I go up the World Cup ski trails, then a trail up the ridge leading to Rundle mountain. The further you go up, the steeper it gets.
Last night the last few steps on interval #20 brought me to total exhaustion. I think my last step was the last possible one I could have done. Lactic acid piled up and there was no strength at all in my legs to take me another step further. It might have helped that I did leg strength that morning.
Small victory there too as I accomplished my goal for squats (I do ½ squats). My body weight (150) x 50 x3. There were a couple pauses in there to achieve the goal, but w/ continued work I think I can do the 50 straight. It really feels like a downhill ski run as lactic acid and fatigue really build up. I imagine myself going down a mogul filled skimo race course and try to push through the pain.
Oh, by the way, they’ve fired up the Frozen Thunder ski track at the nordic centre. 2km loop of summer stored snow. It’s been great to be sliding again. I’ve been skiing there on my easy days. Won’t be long ‘til winter is here in full force. I’m ready.
Monday, July 30, 2012
Calgary 70.3 Triathlon
Calgary 70.3 2012 is officially in the books. My best ½ ironman to date. I would have broken 5 hours if the bike course wasn’t 4 km long. My time was 5:03. I only decided to do this race after I didn’t get an Ironman Canada slot in the Desert Half. But get this, during the warm up iconic tri announcer Steve King announced that this year’s IMC might be a wetsuit ILLegal swim. Apparently the temps have been so warm that the water temp is also high. Man...I don’t do non-wetsuit swims (w/out wetsuit floatation not only would I be slow, I’d be scared of drowning!). Good thing I didn’t get that slot!
I’d done the Calgary 70.3 the innaugural year (2009) and the next year, 2010. So my challenge was to see if I could get better. My swim was 1 minute slower. You never know with the courses though, they tend to vary so much. The Ghost Lake is so cold! Fortunately I have a neoprene beany to go with my wetsuit. It makes the 16C water so much bearable. A swimmer actually drowned just 1 week to the day before the race. He’d jumped off the bridge we swim under, but probably due to the cold water was unable to make it to shore. A sad thing for sure.
After the swim I jumped on the bike hoping for a little improvement from the previous year. I was 6 minutes faster. My tubeless clinchers really performed well on the rougher roads. I wouldn’t doubt if the better rolling resistance accounted for some of that improvement. Even though 90km is pretty long, the km’s just seemed to fly by. I love the bike!
Onto the run. After burning a good couple of minutes draining my bladder in the porta potty in t2 it was off to the races. The day turned out kinda hot, but nothing like the 38C I’d encountered earlier this year in Osyoos. My pace seemed good, but my body wanted to go faster, but every time I dialed it up I felt a little "bonky". My energy stores seemed right on the edge, so I tried to be conservative. With about 5 km to go though it was time to rip. There was a lot still in the tank so it was fun to finish fast.
The last 8km or so I ran with a 55 year old guy that set a record this day for his age group. I ended up dropping him. As I passed and began a long surge I reminded him that I wasn’t in his age group. He sounded relieved that he didn’t have to fight me off. He made an interesting comment earlier in our running together though. He said that he was going faster in triathlon than when he was 31. The improvement curve was still on the upward trend. That’s kinda cool. So is mine!
I’d done the Calgary 70.3 the innaugural year (2009) and the next year, 2010. So my challenge was to see if I could get better. My swim was 1 minute slower. You never know with the courses though, they tend to vary so much. The Ghost Lake is so cold! Fortunately I have a neoprene beany to go with my wetsuit. It makes the 16C water so much bearable. A swimmer actually drowned just 1 week to the day before the race. He’d jumped off the bridge we swim under, but probably due to the cold water was unable to make it to shore. A sad thing for sure.
After the swim I jumped on the bike hoping for a little improvement from the previous year. I was 6 minutes faster. My tubeless clinchers really performed well on the rougher roads. I wouldn’t doubt if the better rolling resistance accounted for some of that improvement. Even though 90km is pretty long, the km’s just seemed to fly by. I love the bike!
Onto the run. After burning a good couple of minutes draining my bladder in the porta potty in t2 it was off to the races. The day turned out kinda hot, but nothing like the 38C I’d encountered earlier this year in Osyoos. My pace seemed good, but my body wanted to go faster, but every time I dialed it up I felt a little "bonky". My energy stores seemed right on the edge, so I tried to be conservative. With about 5 km to go though it was time to rip. There was a lot still in the tank so it was fun to finish fast.
The last 8km or so I ran with a 55 year old guy that set a record this day for his age group. I ended up dropping him. As I passed and began a long surge I reminded him that I wasn’t in his age group. He sounded relieved that he didn’t have to fight me off. He made an interesting comment earlier in our running together though. He said that he was going faster in triathlon than when he was 31. The improvement curve was still on the upward trend. That’s kinda cool. So is mine!
Thursday, July 19, 2012
THE LONG DAY
Last Saturday I did one of my favorite rides... Canmore to Calgary via the Highwood Pass. It’s a long one. I didn’t have my cycle computer, but as I rode I tallied up the road signs and figured it was about 275km’s. The Highwood pass route takes you up pretty high into the alpine. There was still snow up there and evidence of a very recent, very large avalanche. When you turn off the highway into K country it seems like about a 3 hour climb up to the top of the pass.
Ironically, the toughest part of the day seemed to be the 1 hour downhill descent from the pass. It took about 4 hours to get up there and my usual stop is at Highwood crossing, another hour from the top. It’s funny that when you anticipate a break or even the end of a journey it seems to take forever. Such was the case from hour 4 to 5 in this long 10 hour ride. Though it was all downhill I kept looking for the junction where I’d take a short break and have some lunch. When it finally came and I took a short 15 min stop I realized I was just over ½ way done. That thought seemed a little intimidating.
This ride takes you through many eco-zones. From mountain valley (where I live), up to the high alpine, then down into dry foothills and grasslands. It’s an amazing journey. When you’re on the final leg, you look way off into the distance to the west and see the mountains that you had ridden to the top of and they look so far off! It’s quite a thought that you dwell on the fact that earlier in the day that’s where you were. Sometimes I find it astonishing that a body and a bike can traverse over so much distance in a day.
From the Highwood junction there’s a gradual downhill for 44 km’s and though I had a small head wind, this section went fast. When I reached Longview and the prairie I still had a ways to go, but calculated that I’d ridden the equivalent of an Ironman bike leg 180km’s.
As I made my way along the long roller ups and downs I was caught from behind by a somewhat studly looking rider who was visiting from Danmark. He said I was flying and he had to work hard to catch me. I told him I found that hard to believe since I felt like I was in survival mode. On the long downhills though, in my aero tuck and with my tubeless tires I would really pull away from him, so perhaps I was going better than I thought.
As I made my way gradually into the city it was a great feeling to feel actually pretty fresh knowing how many k’s I’d put in. The most frustrating part of the day was when I finally reached the city limits. Finding my way through town trying to avoid the major arteries was tough. I criss-crossed going much farther than needed just trying to safely get to my destination.
Man what a feeling when it’s all done. This is one of the epic rides I wanted to do this year. The other is Revy to Canmore in a single day, a 300km ride. With my not doing an Ironman now, we’ll see if the long rides are still in the plan, but they sure are a fun way to train!
Ironically, the toughest part of the day seemed to be the 1 hour downhill descent from the pass. It took about 4 hours to get up there and my usual stop is at Highwood crossing, another hour from the top. It’s funny that when you anticipate a break or even the end of a journey it seems to take forever. Such was the case from hour 4 to 5 in this long 10 hour ride. Though it was all downhill I kept looking for the junction where I’d take a short break and have some lunch. When it finally came and I took a short 15 min stop I realized I was just over ½ way done. That thought seemed a little intimidating.
This ride takes you through many eco-zones. From mountain valley (where I live), up to the high alpine, then down into dry foothills and grasslands. It’s an amazing journey. When you’re on the final leg, you look way off into the distance to the west and see the mountains that you had ridden to the top of and they look so far off! It’s quite a thought that you dwell on the fact that earlier in the day that’s where you were. Sometimes I find it astonishing that a body and a bike can traverse over so much distance in a day.
From the Highwood junction there’s a gradual downhill for 44 km’s and though I had a small head wind, this section went fast. When I reached Longview and the prairie I still had a ways to go, but calculated that I’d ridden the equivalent of an Ironman bike leg 180km’s.
As I made my way along the long roller ups and downs I was caught from behind by a somewhat studly looking rider who was visiting from Danmark. He said I was flying and he had to work hard to catch me. I told him I found that hard to believe since I felt like I was in survival mode. On the long downhills though, in my aero tuck and with my tubeless tires I would really pull away from him, so perhaps I was going better than I thought.
As I made my way gradually into the city it was a great feeling to feel actually pretty fresh knowing how many k’s I’d put in. The most frustrating part of the day was when I finally reached the city limits. Finding my way through town trying to avoid the major arteries was tough. I criss-crossed going much farther than needed just trying to safely get to my destination.
Man what a feeling when it’s all done. This is one of the epic rides I wanted to do this year. The other is Revy to Canmore in a single day, a 300km ride. With my not doing an Ironman now, we’ll see if the long rides are still in the plan, but they sure are a fun way to train!
Wednesday, July 18, 2012
Rough 70.3 Day in the Desert
The Osoyoos Desert ½ tri was supposed to be my qualifier for doing another ironman this summer; however it wasn’t meant to be. The race was fine (explained below), but the advertised Ironman Canada slots didn’t materialize. Last year they had 30 slots, this year 12. Of the 9 guys vying for these 12 I was one of the 3 left out. Yet, as I walked out of the meeting to decide who got them I was totally at peace. I’d earlier decided to do an Ironman to "up" my fitness level so as to be maximally fit for skimo worlds next Feb. This strategy has really worked for me in the past, most recently last year. However; I was considering doing more skimo specific training instead, but in the end decided to go with what historically has worked. But as you can see a higher plan overrulled.
My alternative plan immediately kicked in. That is, to do Calgary 70.3 ½, trying for a p.b. Last time I did this I actually came in 3rd in my age group qualifying for 70.3 worlds. I really feel my bike swim and run are the best they’ve ever been so I’ve got to go for some kind of tri challenge. This race is 1 week before August long weekend (first in Aug.), so I’ll have a full August summer month plus Sept. & Oct (some on snow in Oct.) For skimo dryland.
Now to the race.....
Swim: course was short. I didn’t mind as my time of 38min was pleasing to me (slow for most probably).
Bike: I really wanted to at least equal last year’s bike time. I did to the minute. This course is super challenging, I love it! We start by going up 14km steep Richter Pass, descend the pass, then hit the 7 roller hills into Keremeos. Turn around then do it all backwards. By far the toughest part of the IMC bike course and this Iron bike course is probably the toughest one out there.
I hadn’t gotten the bike km’s in I’d like as we’ve had a really, really wet and cold spring (up here June is spring). So in equalling last year’s time I was stoked.
Run: my run training has been more focussed and intense than ever before so I was hoping to bust last year’s time of 1:45. Coming off the bike though I felt rough. A result of pushing for a good bike time. At first I was moving along fine (once my body made the transition from bike to run-typically the first km), yet the 38C temps began to really take a toll on me. Having hardly trained once over 20C this was going to be a challenge. Indeed, approaching the halfway point I was in real distress. No energy, no sweat, slowing to a crawl. I knew I wouldn’t be able to finish....it would be dangerous for my health, except for one try...
At the 9km mark I entered a feed station, they called out the typical, "water, gatorade?" I calmly said I’d be back in a few minutes. I then proceeded to jump into the lake and sit there for about 5 minutes. I’d thought about doing this during races, but would never sacrifice so much time. Today it was do it, hope it works, or not finish.. Guess what? It worked! My core body temp really began to cool down. That and some ice down the jersey at every aid station from then one got me going again. I don’t know if what I did is legal, but otherwise I wouldn’t have finished. I actually got faster and faster. By the time the run was over my time was only 9 minutes slower than the previous year.
I finished in 5:30. Only 5th in my class. I felt I had a good effort and decent time especially considering the heat, but there must have been a pretty good field. I finished 42 over all. Last year I was 41 overall, but there were 100 less athletes. This race really attracts some quality as many of the pros live and train in the area.
So in a couple weeks my short tri season will be over. I only start training in late May after skiing is done. And with the wet (and even snowy!) June, it all goes by pretty fast. But I am looking forward to doing some long mountain hikes and trail runs. Much more vert this summer to get ready for France (skimo worlds). More roller skiing too.
My alternative plan immediately kicked in. That is, to do Calgary 70.3 ½, trying for a p.b. Last time I did this I actually came in 3rd in my age group qualifying for 70.3 worlds. I really feel my bike swim and run are the best they’ve ever been so I’ve got to go for some kind of tri challenge. This race is 1 week before August long weekend (first in Aug.), so I’ll have a full August summer month plus Sept. & Oct (some on snow in Oct.) For skimo dryland.
Now to the race.....
Swim: course was short. I didn’t mind as my time of 38min was pleasing to me (slow for most probably).
Bike: I really wanted to at least equal last year’s bike time. I did to the minute. This course is super challenging, I love it! We start by going up 14km steep Richter Pass, descend the pass, then hit the 7 roller hills into Keremeos. Turn around then do it all backwards. By far the toughest part of the IMC bike course and this Iron bike course is probably the toughest one out there.
I hadn’t gotten the bike km’s in I’d like as we’ve had a really, really wet and cold spring (up here June is spring). So in equalling last year’s time I was stoked.
Run: my run training has been more focussed and intense than ever before so I was hoping to bust last year’s time of 1:45. Coming off the bike though I felt rough. A result of pushing for a good bike time. At first I was moving along fine (once my body made the transition from bike to run-typically the first km), yet the 38C temps began to really take a toll on me. Having hardly trained once over 20C this was going to be a challenge. Indeed, approaching the halfway point I was in real distress. No energy, no sweat, slowing to a crawl. I knew I wouldn’t be able to finish....it would be dangerous for my health, except for one try...
At the 9km mark I entered a feed station, they called out the typical, "water, gatorade?" I calmly said I’d be back in a few minutes. I then proceeded to jump into the lake and sit there for about 5 minutes. I’d thought about doing this during races, but would never sacrifice so much time. Today it was do it, hope it works, or not finish.. Guess what? It worked! My core body temp really began to cool down. That and some ice down the jersey at every aid station from then one got me going again. I don’t know if what I did is legal, but otherwise I wouldn’t have finished. I actually got faster and faster. By the time the run was over my time was only 9 minutes slower than the previous year.
I finished in 5:30. Only 5th in my class. I felt I had a good effort and decent time especially considering the heat, but there must have been a pretty good field. I finished 42 over all. Last year I was 41 overall, but there were 100 less athletes. This race really attracts some quality as many of the pros live and train in the area.
So in a couple weeks my short tri season will be over. I only start training in late May after skiing is done. And with the wet (and even snowy!) June, it all goes by pretty fast. But I am looking forward to doing some long mountain hikes and trail runs. Much more vert this summer to get ready for France (skimo worlds). More roller skiing too.
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