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I just got a heart rate monitor. What does it mean to be in level 1,2,3,4,5? What percentage of your max is each level, and how do I apply this to my dry land training towards cross country ski racing this winter?
Thank you

Hello,

Heart rate monitors are handy tools to have for training. First, let me describe the levels as they have been explained to me:

Level 1 - Light aerobic activity to get the blood moving - often warm-up pace
Level 2 - This zone is a good place to be when you are actively recovering
Level 3 - Your lactate threshold will be in this zone - the point when your muscles are fatigued
Level 4 - This is where you will find your heart rate in a race, and some interval workouts
Level 5 - Completely anaerobic - you shouldn't be able to stay in this zone for very long

For each person the zones will be a different percentage of your maximum heart rate, and for you they may change as your lactate threshold gets higher and higher. Finding out where your lactate threshold is will be a good starting point (blood lactate tests are the best way to find this). When you know where your level 3 marks are you will be able to comfortably estimate where level 4 is (where you should be doing some of your intervals), and you will know where your active recovery - Level 2 - will be.

With the help of a coach you will determine how often to be in each zone. But some advice right now is that you should not spend too much of your time in Level 3, the time you spend in Level 4 outside of a race situation should be well calculated, and when you set out to be in Level 2 you should make sure you stay there.

I hope this gets you started in the right direction, and the heart rate monitor will be a tool for better/smarter training in the end.

Think Snow!
Justin Easter
Subaru Factory Team

Archived Article
By: US Ski Team Coach Pete Vordenberg
TeamToday.org

All skiers, be they Olympians or weekend tourists, are made in the summer and fall. The primary concern of cross-country skiers is developing the aerobic system. Great aerobic gains can be made between now and the first snowfall of the year. Running and walking yield the most effective and time efficient means to tax the aerobic system. Cycling and inline skating are good alternatives also, but as they are not as weight bearing or, especially in the case of cycling, as sport specific and so are not as effective.

It is important to be as sport specific as possible, even for recreational and novice skiers. The reason for this, according to physiologist Owen Murphy from Montana State University, is that people's perceived level of exertion is so high when skiing that, if they haven't built up to the specific efforts of skiing, and no sport offers as high an energy expenditure, they quickly become fatigued, frustrated and turned-off to the sport. Including some running or hiking in rolling and hilly terrain a few times a week can make a huge difference in ski specific fitness which translates into cruising along and enjoying beautiful ski tours rather than simply huffing and puffing along with great effort.
It is very beneficial to hike with ski poles as skiing is a quadrapedal sport and getting used to taxing both the upper and lower bodies simultaneously is a great benefit since we are basically bipedal creatures. Also using poles helps take the load off the knees, especially descending hills. Hiking poles should be about 2 inches shorter than your classical ski poles.

By Abby Larson
Subaru Factory Team

Before, during, and after exercise many athletes are very conscious of staying well hydrated. Dehydration can be devastating to performance, recovery, and health. Proper hydration should remain a primary concern of any athlete but they should also be aware that it is possible to consume too much fluid.

Hyponatremia occurs when blood sodium levels are below normal. In athletes this can be caused by excessive fluid intake combined with heavy sweating. Because sodium plays a role in many essential bodily functions such as cardiac function and nerve impulse conduction, this condition can be dangerous and even lethal. Neural impairment can also occur when blood sodium levels become too low and the osmotic balance across the blood-brain barrier is disrupted. The brain swells as a result, which can cause headaches, confusion, dizziness and if very severe, seizure and coma.

Symptoms of mild hyponatremia can include bloating, mild nausea, and upset stomach. In this situation increased urine production will generally rid the body of excess water and sodium balance will be restored. Symptoms of more sever hyponatremia include: rapid weight gain, vomiting, throbbing headache, dizziness, severe fatigue, lack of coordination, wheezy breathing, and seizure. If you believe someone may be experiencing hyponatremia, seek emergency medical care as soon as possible. Treatment generally includes administration of an intravenous concentrated sodium solution and a diuretic medication (to speed water loss).

When we exercise for prolonged periods of time there can be large losses of sodium in sweat. This, combined with excessive drinking while exercising, increases the risk of developing hyponatremia. Under resting conditions excessive fluid intake is generally not a problem; the kidneys step-up urine production and balance is restored. During exercise however, kidney function decreases 20-60%. This helps us conserve water but also makes us more susceptible to hyponatremia if we do consume excess fluids.

Those at greatest risk for hyponatremia are lighter athletes and those not acclimated to an exercise environment that induces excessive sweating. This doesn't necessarily have to be a hot environment. When exercise is intense, such as in a race, the body dissipates a large amount of heat through perspiration regardless of temperature. Furthermore, kidney function decreases with exercise intensity. This makes it even more difficult to rid the body of the excess fluid that is diluting sodium concentration in the blood. Also at risk are athletes that are hypervigilant about hydration and those who use water as their primary source of hydration.

To prevent hyponatremia doesn't mean to induce dehydration. Staying hydrated is critical to health and performance. The goal of drinking during exercise should be to maintain normal body weight. If body weight is higher after a workout than before this is a sure sign of excessive fluid intake. Fluids with sodium and other electrolytes should be consumed during exercise. This will help to partially offset sodium losses from sweat. Most commercial sports drinks have some sodium. Drinks like lemonade and soda don't have as much sodium so become a label reader. Look for a beverage that has about 4-6% of your daily sodium requirement.

Make sure to get rewarded!
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Driving tips
Properly maintain your tires. No tire can provide good wet traction once the tread is worn below 2/32nd's of an inch(0.16cm) tread depth. Check your tires regularly and replace them at the proper time. Also, maintain the proper air pressure in your tires; check your vehicle manufacturer handbook or the door jamb for the proper air pressure for your particular vehicle and tires.

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Ski Racing Trivia:
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Enjoy Winter,
Justin Easter
SkiPost Editor