Dear SkiPost,

I feel like I'm a crappy uphill skier. I think my technique is decent, but I lack endurance, and I think I lack a concrete training plan for improving on climbing. In the past, I've simply done a greater volume of uphill work, which has led to improvements, but I think I could do a better job than merely throwing myself at them more often. Do you have suggestions for intervals/workouts to improve climbing ability? And what is an appropriate balance between hill work and work on the flats?

Hello!

What I am thinking is that your uphill performance is related closely to your cardiovascular fitness. It could be that your aerobic capacity (VO2 max) is not very high and/or your lactate threshold is low.

I recommend the following types of interval training to improve these two areas of fitness:

1. Threshold intervals (level 3): long, sustained repeats at ~80% of max heart rate. Intervals can be anywhere from 5-12 minutes, with short (1-3 minutes) recovery. A session might be a total of 25-50 minutes at level 3. For shorter intervals (5 minutes), the rest should be short (1 minute) and the intensity can be a touch higher (up to 85%). Longer repeats should be kept close to 80% with slightly longer rest. These sessions can be done 1-2 times/week.

2. Aerobic capacity intervals: short, hard repeats done at 85-90% max heart rate. These interval session are designed to hurt a bit, but should NOT be all out! A typical session is 4-5 repeats of 4 minutes, with approximately equal recovery. This might be a very good workout to do in sustained uphill terrain (on foot or rollerskis). Probably you should do only 1 set of these per week. These are intervals that will help you reach your 'peak'.

If your aerobic capacity is low, then when you get to an uphill during a race, you are forced to slow down because your physiology doesn't allow you to get enough blood (oxygen) to your muscles.

If your lactate threshold is low (even if your VO2 max is pretty high), then you might be able to get up the hills well, but you will pay the price for the next kilometer or two, because your muscles cannot clear the excess lactic acid that you built up on the hill.

Ideally, you should focus on doing these interval workouts on rollerskis, if you own them. If you have access to a good, sustained climb on a nice stretch of road, just go up and down and up and down. For variety, or if you do not own rollerskis, bounding and/or 'moose-hoofs' are a great way to build lower-body strength (which will certainly help you climb) and also to improve cardiovascular fitness. Stay tuned for a SkiPost article by Lars Flora about moose hooving.

Whatever you do, don't psych yourself out! Hills are hard for everyone, no matter what they tell you.

Tim Weston
Subaru Factory Team
XC Academy.com

Justin Easter
Subaru Factory Team - SkiPost Editor

On a recent hour and a half roller ski my legs were covered with slush, my hat was holding an inch of snow, and all I could think to myself was, "hey, I made it!"

I'm as guilty as anyone of getting on the computer and visiting each and every cross-country ski site. I can usually tell you where the US Ski Team is, I know where my teammates are, I have an active line on my competition's training, and if the stars are lined up correctly I might know what the Norwegian Junior National Team is up to on Wednesday of next week. What I've been realizing is that no matter how much information I get on the competition, what really matters right now is what I'm doing and what I've done.

Last April came and went before I could realize. The sun was staying out longer, I was feeling rested, and by the first of May I was anxious to get started on a solid training schedule. Of course, there was that pesky voice in the back of my head telling me that there were hard times ahead. Those long workouts in the beating summer sun were ahead. Inevitably, to beat the heat, I had to start waking up earlier and training later into the evening. These weren't sacrifices as much as realities.

In some ways May was as much preparation for my mind as it was for my body. Getting tunnel vision early wasn't going to work, but loosing track of the goals I had started setting during April would have been worse. So, with the help of an understanding coach, and a determined outlook I set out for another off-season.

Only two months passed when I didn't ski on snow. Many long training weeks came and went. The heat, as predicted, got tough to deal with. Forcing myself that going to bed before the sun was down became a reality. And in the midst of all of this there were a few inspiring running performances to keep my motivation at a maximum.

So now it's October, and the other day it was snowing like it was winter outside. On the day I mentioned at the beginning of this article I was soaked to the bone, drivers were relearning how to maneuver in the snow, and I was out roller skiing in the middle of it. Despite the discomfort of being wet I was smiling, because I had truly made it. I had made it all the way through the spring, set goals, persevered through the summer months, and have kept this momentum going into the fall.

Now it's time for each of us to ask ourselves if we're ready to put what we have learned over the summer to work. It's time to wash our hands clean of the summer's discomforts, and welcome a new race season. You should be waxing your skis, and making your plans for the winter ahead. Because, guess what, we've made it to the start of another season!

The Bowdoin College Nordic Ski Program
is announcing a coaching internship available for 5 (months) from October 1st to the end of February. This is a very active position in a very competitive five month NCAA focused time frame. When it comes to racing and in-season training, this will be a great learning environment for any coach. Coaching responsibilities will be wide-ranging and related to the coach's initiative. The team's athletes will be focused on the NCAA and Junior Olympic qualifying process.

If interested you can contact Head Coach Marty Hall at: 207-725-3830 or by e-mail at: mhall@bowdoin.edu
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Masters World Cup - Private Tour

FAST, the Sun Valley, Idaho based Foundation for Active Sports Training, Inc., has put together a fine tour package to the Masters World Cup in Brusson, Italy February 1 - 12, 2006. Masters ski champion Jon Engen went to Italy and secured the area's finest and best suited hotel accommodations, arranged for air travel and ground transportation, and created a first class sports travel package at an affordable price. Join the FAST group of skiers for the Masters World Cup, ski the world famous Monte Rosa area, experience the Torino Olympic spirit or head to Milano for some additional culture or shopping if the spectacular Ayas Mountain Valley gets too boring. This is a private travel group and space is limited. Please contact the trip organizer Jon Engen at jonengen@cox-internet.com for more information and details.

FAST - Foundation for Active Sports Training
"a nonprofit organization dedicated to enhance the sport and fitness education opportunities for athletes"

675 Sun Valley Road, Suite N. / P. O. Box 840 Ketchum, Idaho 83340
Phone 208.726.0946
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The Yellowstone Ski Festival
November 22, 23, 24, 25 and 26, 2005
West Yellowstone, Montana

Picture of West Yellowstone, MT taken Oct. 5th 2005
Why attend the West Yellowstone Ski Festival? In case you missed them last time, here are ten reasons to make your plans now:

· West Yellowstone's reliable early season snow
· Fall Camp Nordic ski clinics for beginner, intermediate and advanced skiers
· Trails groomed beautifully for classic and skate skiing
· Learn to spell Bemidji, Duluth and Minnetonka from real Minnesotans
· Demo the latest in Nordic ski gear from ALL of the major manufacturers
· The Rendezvous Ski Trail system is just a few minutes from your door
· An opportunity to share the trails with 2006 Olympians
· Because you can't see bison in Boise, Boulder or Bend
· A chance to watch the country's best compete in the NorAm XC Supertour races
· Ski lots of K's and eat more turkey!

The Yellowstone Ski Festival will take place during Thanksgiving Week on November 22, 23, 24, 25 and 26, 2005 in West Yellowstone, Montana. The event's highlights include a series of one, three and five day Nordic skiing clinics, the NorAm XC Supertour races, the Try It and Buy It Equipment Demo and an Indoor Ski Show.
For over 25 years, West Yellowstone, Montana has played host to cross country skiers during the month of November. There is no better place to start your ski season! Where else can you participate in clinics tailored to your level of ability and coached by former Olympic athletes and lifelong Nordic skiers? Where else can you watch world class racers in action, demo the latest in cross country ski equipment and share the trails with members of the US Ski Team? The Yellowstone Ski Festival offers all of that and more!

It's not too early to start making plans for the upcoming season. Look for future articles for more information, visit www.yellowstoneskifestival.com or contact:

Jamie Greene, Yellowstone Ski Festival Coordinator
The West Yellowstone Chamber of Commerce
PO Box 458
West Yellowstone, MT 59758
406-646-9427
info@yellowstoneskifestival.com

Start your ski season in West Yellowstone, Montana!

When traveling to West Yellowstone the Subaru Factory Team recommends staying at the Holiday Inn Sunspree Resort. www.doyellowstone.com
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Craft Custom Orders

Dear Ski Coaches and Clubs,
This message is to remind you that now is the time to get your Craft custom suits made. Craft has the ability to create your custom races suits, hats, warm-ups, and other gear for the coming season. The Subaru Factory Team works closely with Craft to create our unique uniforms. The sky is truly the limit when you are thinking of creating your next race suit.

Ski to the starting line knowing you are wearing one of the highest quality suits on the market, and that you aren't going to look like everyone else. Visit Craft's custom site below for details, and get started creating your Craft race gear today!

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

For more information on Subaru's technically advanced all-wheel drive vehicles check out www.subaru.com

"Think. Feel. Drive."

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

If you wish to be removed email nordic-unsubscribe@mailman.montana.com
If you wish to receive SkiPost email nordic-subscribe@mailman.montana.com

Enjoy Winter,
Justin Easter