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by Lars Flora
Subaru Factory Team

It is only a few days away. Half a dozen athletes sit anxiously at home, wondering if they will have the privilege to wear the National Team suit at the first race of the next season. Not only do these athletes dream of representing our country at the Olympics next year but they also want to ski for the National Team through out the season. It is now the end of April and the press release will hit fasterskier.com any day. Who will it be this year? Will anyone be added to the team, or will the team stay the same? There has been an ongoing discussion about the current state of the US Ski Team and the recent results. Has this affected the decision making process of who has the privilege of being on the National Team or did the US coaches know exactly who deserved it at the end of the year?

In the past I have had many different expectations at this time of the year. When the National Team was announced in the spring of 2002 I had a good idea of who would be named. I had just competed in my first Olympics and finished up the season racing in Norway. My two major highlights for the season included my first national title and the spot on the Olympics team. Two important milestones for me, but in most years an underdog wins a national title and makes a major championship. My intuition told me I was not being named to the team and I was right.
A year later I came into April with a total different mindset. I was currently ranked first in the nation in sprinting and fourth overall on the USA point list. I had three podiums at the National Championships in three different disciplines; sprinting, distance skating, and distance classical. Over the season I had evolved from being a sprint specialist to a multi-event racer. When the news release was finally put out, Kris Freeman, Carl Swenson, Andrew Johnson, Torin Koos, and Justin Freeman were named to the team. The following year I added another national title to my resume, this time in the 50km and I threw myself around Europe gaining valuable experience. Once again, to my disappointment, I didn't make the team.

As a devoted and hard working athlete I have always strived to qualify for the National Team. The coaching is excellent and you get the chance to train with the best skiers in the country. Currently the US Ski Team is running a professional program, producing great skiers. Over the past week they have outlined their program and communicated their ideas to the public via fasterskier.com. They are confident in what they are doing and confident in the athletes (even the non-national team athletes).

What are the options for a top skier if he or she is not named to the National Team? In the 2002 Salt Lake Winter Olympics the American Nordic team consisted of sixteen athletes. Nine out of these sixteen were not on the US Ski Team but were supported by private teams. In today's American Nordic culture an athlete has many resources and opportunities. There are local companies willing to help out financially, ski companies to support you on the road, clubs to help you train, and other top athletes trying to do the same thing as you. John Bauer dominated the 2002 American ski circuit. He placed 12th at the Olympics and led the US Olympic team to a fifth place finish in the relay. That year John strived to be the best while being supported by private organizations. An American skier can find the resources to be the best if she or he is willing to put the time in. Currently I am competing for the Subaru Factory Team, a team that has supported a handful of Olympians over the past decade and has added a unique touch to the American Nordic Culture. In many sports if an athlete is not supported by the national team organization he or she cannot pursue the sport professionally. It is not possible financially and it is too hard physically and mentally. Fortunately American skiers have been blessed with numerous opportunities. The only question is "Do they want it bad enough?"

Once again it is late April and I am wondering who will be named to next season's national team. Regardless who is named to the National Team, the snow will fall and the opportunities will present themselves to American athletes.

Hi guys;

I have heard various ways of mathmatically figuring training levels or zones without actual blood lactate measurements or specific field tests. Which do you recommend for x-c skiing training? I've read L3 is 85-90% of max HR with L4 90-95%; Or L3 is 80-87.5 of max HR and L4 87.5-95%; That LT should be the top of L3; or it should be low L4; Or top of L4?? That L1 is 55-70%; also read L1 is 60-70%. Also some use % of max VO2, instead of % of max HR, which is obviously difficult for the typical master skier to find out.

Also, do you recommend (after a true field max test) just figuring % of that max to roughly determine training levels, or do you use the Karvonen(?) method where you subtract your AM resting from your max, take the specific % of that, then add the resting back on to get the correct numbers?

Thanks.

Hello!
I think I have heard all of your numbers before, and been equally confused. In the past year I have had the chance to work with a coach who uses the % of maximum heart rate as a basis for all of our training. This is a pretty good measure, because what you will always find is that your HR will reflect how you feel. When you're sick, your HR will be higher even resting. This means you should either not train that day or keep a close eye on what you are doing.

VO2 max is a difficult thing for most people to get tested (your local fitness center may have a treadmill test that will give you approximate measures), and as a result it's difficult to use. The suggestion I would give as a result of this is to use your HR %. These will also be different from person to person, but when you get your max HR and a lactate test done you will have a pretty good range to work with.

Your level 1 numbers have on thing in common - they both have a high number of 70% of your max HR. Keep it below that when you are recovering. Your lactate threshold will be in between your L3 high and your L4 low, but you can find those exact numbers with a lactate test (finding that could be difficult, but find a college or elite coach and you should be on the right track).

My final suggestion is to go with what is simple. When you're doing a workout you don't want to have to think too much about where your HR should be - you want it to be pretty easy. When you are exploring your zones you should also be sure to listen to your body. That is always going to be your best gauge.

Ski On!
Justin Easter
Subaru Factory Team - SkiPost Editor

JOB TITLE:
Rocky Mountain Division Cross Country Operational Director and Head Nordic Coach

JOB OVERVIEW:
Set standards for the highest level of coaching and program development possible. Teach by example to create a quality experience for all skiers in keeping with the vision of the Rocky Mountain Division Cross Country (RMD). Provide opportunities for children and young adults by coordinating efforts with their local ski clubs and assisting with the fund raising, race coordination, equipment and coaching allowing all RMD skiers to pursue as far as they desire up the development and competitive ladder.

ESSENTIAL FUNCTIONS:
Coaching: 50%
Serve as RMD Select Team and Regional Elite Group Divisional and JO Head Coach
JO Coach selection- review applications and appoint coaching staff
Oversee Coaches Education Program and organize a summer and fall Coaches Education Clinic
Oversee TD Site Committee to determine race schedule and venue site selection
Oversee advance planning for JO trip
Oversee waxing protocol for all RMD events
Attend a USSA Official Clinic to obtain Technical Delegate Certification.
Attend summer REG camp for Mountain Region
Attend summer Select Team Camps
Attend summer RMD camps
Organize and lead a RMD Divisional trip for qualified juniors to the Senior National Championships.
Organize and lead a Select Team trip to Spring Series or European Series trip

Administrative: 50%
Coordinate RMD summer training camps
Coordinate with Executive Director RMD race schedule
Organize summer training camps for the Select Team
Oversee timing contract to ensure the RMD Points and Colorado Cup Points are posted on website
Oversee website on daily basis in conjunction with the Executive Director
Compile agenda for and facilitate RMD fall and spring meetings
Attend USSA spring and fall congresses as and RMD affiliate
Develop Bill Koch Youth League at ski clubs regionally
Develop U23 /Senior/ Master Program

JOB QUALIFICATIONS:

Knowledge, Skills and Abilities:
Self directed. Extensive knowledge of competitive cross-country ski youth programs. Current knowledge of racing technique and training. High level of fitness to accommodate the needs of competitive training programs. Background working with youth and young adults between the ages of 10 and 20. Proven teaching ability. Knowledge of state of the art equipment and an understanding of waxing technology. Excellent written and verbal communication skills. Computer literate. Ability to manage budget.

Education/ Formal Training:
Minimum of 5 years formal coaching experience.

Salary: 11 month contract of $10,000 - Beginning June 1, 2005

Application Deadline: May 25, 2005

Please send resumes in either email or hard copy form to:

Ruth Brown
24 Ardmore Dr
Aspen, CO 81611
w: 970-925-6071
f: 970-544- 3830
e: ruthiebrown@comcast.net
____________________________________________________________________
JOB TITLE:
Rocky Mountain Division Cross Country Executive Director

JOB OVERVIEW:
Serve as the Chief Executive Officer in Marketing and Fundraising for
Rocky Mountain Division (RMD)

ESSENTIAL FUNCTIONS:

Marketing: 80%
Work with the Board of Directors to uphold and strengthen the vision and direction of the RMD
Serve as liaison between RMD Cross Country and the overall RMD program, United States Ski Association (USSA) and the Intermountain/ Northern Division
Manage, monitor and assist RMD coaching staff and RMD Board of Directors
Insure the fiscal security and stability of RMD
· Work with the finance committee to establish and adhere to a responsible operating budget
· Develop and maintain relations with sponsors
· Seek mutually beneficial partnerships and sponsors
· Grant writing/ fundraising
Coordinate, stimulate and be a resource for the volunteer committees
Provide a personal presence of RMD in the Colorado ski community
Establish and maintain a relationship with the media
Oversee website, presenting up to date sponsorship information
Sponsorship coordination at all RMD events
Monitor event standards, setup, venue and timing for all RMD scored races.
Monitor USSA sanctioning process for Colorado NRL Events.

Administration: 20%
Oversee Timing Committee to establish a timing contract
Coordinate and create all sponsorship materials needed for media exposure
Coordinate scholarship programs with clubs regionally
Attend a USSA Official Clinic to obtain Technical Delegate Training Certification
Attend spring and fall RMD board meetings
RMD Cross Country Membership Chairman
Represent RMD on the USSA Junior Committee and at the USSA fall and spring congresses
Oversee Disciplinary Committee

First Year Goal Objectives:
Obtain sponsorships for race events to include: venue sites, 400 Lycra bibs, awards presentations, banquets and uniforms
Establish an endowment

JOB QUALIFICATIONS:

Knowledge, skills and ability:
Self directed. Extensive knowledge of the competitive cross country ski youth programs. Proven fundraising ability and grant writing skills. Proven ability to manage a multi faceted budget. Professional business background. Excellent verbal and written communication skills. Ability to facilitate large groups. Background working with youth and young adults between the ages of ten and twenty. Computer literate.

Education/ Formal Training:
Budget development and execution, fundraising and marketing experience.

Salary: $20,000 base wage, with a negotiated contractual bonus fee for achieving the first year goals in securing sponsorship to equal $100,000 beginning June 1, 2005

Application Deadline: May 25th, 2005

Please send resumes in either email or hard copy form to:

Ruth Brown
24 Ardmore Dr
Aspen, CO 81611
w: 970-925-6071
f: 970-544-3830
e: ruthiebrown@comcast.net

We are very excited to announce the 2005 Subaru Factory Team New Zealand
Academy July 18-28, 2005. If you have ever imagined skiing as effortlessly as a Subaru Factory Team (SFT) racer or wondered how these athletes train to reach peak condition, this is your chance to learn their technique and training secrets.

We'll be on snow for not only 11 days of topnotch coaching from Subaru Factory Team skiers, but also full immersion in the skiing life and race preparation of the US's top athletes. Daily on-snow sessions will include extensive video analysis by SFT coaches, and will be complemented by
evening seminars on topics including training plans, technique, and waxing/ski prep.

The cost of the trip is currently $2500 and includes room & board, coaching, and ground transportation. Airfare is not included.

Take yourself seriously and take your skiing to the next level this summer. This is a once in a lifetime opportunity to be immersed in top-level skiing in a truly incredible place. Check out what learning from the best can do for your skiing!

For more information or to sign up, visit the Subaru Factory Team Academies
and coaching web site at www.nsavage.com, call 800.380.5048 or 720.227.9400

-----------------------------------------------------------------------------------------------------------------
Crested Butte On-Snow Camp June 17-19 with US Ski Team coach extended to Seniors and Masters

The Rocky Mountain Division's 3rd Annual June On-Snow camp has been expanded to include Seniors and Masters. Get a great start to the summer technique work by joining us in Crested Butte, Colorado June 17-19 for three days of on-snow skiing with some of the best coaching in the country. The camp is a fundraiser for RMD to help fund the expansion of programs to include seniors (age 20-35) and masters (35+).

The three-day camp will be led by US Ski Team Coach Peter Vordenberg and Subaru Factory Team racer/coach Nathan Schultz. Several RMD coaches and special guests will join the coaching staff to provide intermediate to advanced skiers with technique coaching, video analysis, and lots of
information about topics ranging from training and racing advice to technique clinics and dryland training. The camp is designed for intermediate to advanced skiers and will combine significant technique work with a good amount of skiing and afternoon dryland training.

Discount lodging packages will be available and will include free breakfasts for those staying at Elk Mountain Lodge. A $30 trail grooming fee is included in the camp fee.

Morning and afternoon coaching sessions will take place on Friday and Saturday, with one longer morning session Sunday to allow for early departures (see schedule). Skiers will be grouped according to ability with no more than eight skiers per coach to provide the best coaching experience possible.

Skiers are encouraged to be prepared to ski both classical and freestyle techniques. Skiing will be in the morning with dryland sessions in the afternoon.

During evening sessions on Friday and Saturday the coaches will lead discussions and present videos taken during the daily coaching sessions. Informal social activities are also planned.

Details and registration are available online at www.nsavage.com/sts or by calling 800.380.5048. The coaching fee for the three-day camp is $195 for those who register before the early deadline. Space is limited and registration will close either when the camp fills or at the final deadline.
_____________________________________________________________________

Coaching and Team Programs
-----------------
Subaru Factory Team athletes are showing you how they are able to balance the rigors of training and leading regular lives while still racing FAST! Let us share our knowledge of training and racing.

Learn more about our Coaching and Team Academies at www.nsavage.com
------------------

Make sure to get rewarded!
Why not let your passion for fun get you free Subaru Factory Team merchandise? The Subaru Factory Team's enjoy winter-rewards program is designed to thank you for purchasing our Subaru Factory Team partner's products. Buy a Subaru; get a free Subaru Factory Team vest. www.enjoywinter.com/rewards.htm

Driving tips
Slow down. As your speed decreases, the tire footprint (the amount of the tire's tread contacting the road surface) increases, providing better traction. You also reduce the risk of hydroplaning should you run into deeper water puddled on the road.

Buying new tires? Pick up a new set of Bridgestone tires and go to www.enjoywinter.com/rewards.htm, fill out the verification form and receive 700 reward points!

Ski Racing Trivia:
Which two Subaru Factory Team members were crowned 2005 ASM Champions?

E-mail the correct answer to weanswer@skipost.com to be entered in our monthly drawing for a chance to win a free 1-year subscription to Ski Racing Magazine.

SkiPost is a cross-country skiing informational, educational and motivational service, brought to you through a partnership with the Subaru Factory Team and the Salomon Athlete & Event Force.

The goal of SkiPost is to make the sport of cross-country skiing easier and more enjoyable for all who choose to participate. If you have questions on Cross-country Skiing see www.skipost.com or email us at mailto:weanswer@skipost.com

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Enjoy Winter,
Justin Easter
SkiPost Editor