CXC Academy Names New Guest Coaches

VERONA, Wis. (April 19, 2019)Central Cross Country Skiing has announced two new coaches for its CXC Academy program, an online subscription service that provides professional training plans for cross country skiers of all ages and skill levels.

CXC has named noted Central Region native Alayna Sonnesyn (Plymouth, Minn.), the 2019 American Birkebeiner champion, and veteran collegiate and professional sports coach Steve Myrland (Madison, Wis.) to its team of coaches offering targeted online training to cross country skiers.

CXC Academy has a long track record helping skiers develop better ski technique, improve ski fitness and get ready for the next big ski event with the help. CXC is the recognized governing body for cross country skiing by U.S. Ski & Snowboard in its Central Region.

Alayna Sonnesyn

Sonnesyn, a CXC native who now skis for the Stratton Mountain School T2 Elite Team, will be advising through a series of videos covering general training advisory, ski technique and user Q&As. Sonnesyn grew up in Minnesota and was cross country skiing by age three. She grew up racing in the Minnesota High School League and in CXC programs, winning a national junior title and skiing on scholarship for the University of Vermont. Her breakthrough race came at this year’s Slumberland American Birkebeiner where she took her first major win.

Throughout her ski career she has been a leader, including team captain for UVM. She has also dedicated herself to giving back to her sport, volunteering an guest coaching for Special Olympics, Green Mountain Valley School in Vermont and the Minnesota Youth Ski League. She received multiple honors from UVM in her senior year of 2018.

Steve Myrland

Myrland will be joining CXC Academy as a movement specialist advising on functional strength training through monthly videos and strength training plans. He is a highly recognized athletic development and performance coach for competitive athletes across multiple sports. He began his coaching career with the University of Wisconsin in 1988, assisting with Big Ten and national championship performances in hockey, soccer, cross country running, tennis and rowing. He also played a key role with the National Hockey League’s San Jose Sharks, supporting them to an NHL record for single-season improvement. He has also worked in Major League Baseball with the Chicago White Sox as well at the Tampa Bay Mutiny Major League Soccer team. He has been a past contributor to CXC coaches education workshops.

Joe Haggenmiller

Haggenmiller rejoins CXC Academy as the Master training plan writer.

Joe learned to ski behind many talented Americans and Norwegians and raced against at least 7 Olympic or World Champions. He is a past national champion and an Alumni of the MSHSL, NMU, and The University of Utah. Joe apprenticed as a coach under NMU Coach Sten Fjeldheim and Norwegian National Team Coach Trond Nystad. He has led International US Ski Team Trips and programs at the Junior Level (Superiorland Ski Club) and the NCAA Level (Michigan Tech). Skiers from his programs have won US Senior National and Junior National Races.

Joe is in his third year with CXC after 14 years at Michigan Tech. Joe has a passion for Central region skiing and seeing its skiers excel at the highest levels. He is a US Ski & Snowboard Level 200 certified coach committed to helping skiers achieve their potential as athletes, students, members of the ski community, and human beings.


CXC Academy is a unique program that has been serving skiers for over a decade. Subscribing members have access to training plans and videos from CXC Academy monthly. The training year is broken into four week periods starting each week on a Monday and concluding on Sunday totalling 13 training periods with 28 days in each period. Four fresh weeks of training is published each month.

To learn more about CXC Academy and how it can help you improve your cross country skiing, check it out at www.cxcacademy.com.

 

New Training Season: the steps to go through

U.S. Ski Team Development Director, Bryan Fish breaks down the steps athletes should go through at the beginning of a new training season, as well as how to gradually get back into training after spring.

Video Transcript:

Welcome to a new year of cross-country ski training. Before you start anything, I recommend going and getting a general screening that would include both a clearing from your doctor as well as going through a blood screening and a functional movement screening.

That will help outline and understand what your unique limitations may be so that you can safely train through the whole year.

As we start the new year, the first thing we really want to focus on is setting a good baseline and what that means. After you do your testing and get a good establishment of what your limitations are – go back and start from scratch. That means basic functional movement, focusing on general strength, doing activities that are broad-based without weight, really making sure that the body is reset for the next year.

General endurance training is really important. You still may have snow in your community. If so, take advantage of this opportunity so that you can go out and ski and continue to improve your technique. If not, focus on general activities such as running, biking, going for hikes, going for paddles, those sorts of things. Make sure you not only reset the body but also reset the mind so that you’re ready to do specific training in the future.

As it comes to recovery, this is a real important time to focus on a great deal of recovery. That does not however mean that you don’t do any strength or any intensity. At no point of the year do you want to do zero of any type of training. You just want to reduce.

So again, strength should be very functional, no weight, lots of activities, intensity. Maybe do it every couple of weeks just to keep a baseline so that all that intensity that you’ve built up from the year before and the season you just came off of is still developed and continued on into your next year.


Related Post: Training Periods for Cross-Country Skiers

Season End Suggestions

 

Welcome to March and the very last training period of the year. Hopefully this competitive season was a successful one for you!

This month no specific workouts will be posted here or/and to your TrainingPeaks Calendar, as we’ve hit the “Restoration” phase of the training year.

If you have access to snow, continue to do some ski workouts focusing on enjoying some springtime sun and crust cruising while still thinking some about your technique. However, do not get into a rut from being over structured, or you may miss out on needed regeneration.

This is a great time of the year to really focus in on not only recovering the body, but also recovering the mind. So, while adjusting to being off of snow, look at the activities that you enjoy to do and get out there and do those. Start to blend in multiple activities whether it be casual paddling (Canoe or Kayak), easy mountain biking, easy road biking, disc golf, regular golf while walking the course, hiking, rock climbing, Back Country or Alpine Skiing, backpacking, salsa dancing, swimming, snorkling, surfing, ice skating, fly fishing, etc.

IMPORTANT
Do not worry about any specific Speed, Level 4 VO2 Max pace or Level 3 threshold work, let any speed and intensity happen naturally while you are having fun enjoying different activities while you are regenerating from the past year’s training.

In the gym we are taking away the weight and just doing a lot of different activities. Staying strong while regenerating is a great thing. If we get too specific in our training, then we start to build asymmetry. We start to build tightness and we need to get back to resetting our clock and resetting our bodies, so that we’re ready for the next year to come.

We will be starting over with a new training year at the end of April.

In the meantime, have some fun chasing other adventures!

What to Wear Skiing in the Extreme Cold

by Brian Gregg

Brian is a 2014 Olympian, races for Team Gregg/Madshus and resides in Minneapolis, MN. 

There is a saying that there is no such thing as bad weather, just bad equipment. Subzero temperatures can be enough to keep you indoors on a brisk Winter day, but perhaps you have been planning all week for a weekend ski trip, or you have been training for weeks for a particular race. I have found that with the right equipment you can have a great day of skiing even on the coldest of days. I adhere to the FIS minimum temperature cut off of -4F for racing, but will ski in any temperature. Here are some tips to be able to enjoy even the chilliest of days.

WARM FEET

Our feet can swell in the cold and you don’t want any constriction of circulation. If you live in a super cold climate you may want to consider getting boots that fit a bit large. One trick for the random frigid day is to simply remove the insoles from your boots. I choose a medium thick pair of merino wool socks. If you choose too thick of a sock you risk not having enough volume in your boot and reducing circulation. Make sure your socks are clean as that will mean the fibers can insulate and wick moisture best. I have found that my feet tend to sweat more in fully synthetic socks and when the sweat freezes it is bad news. If space allows in your boots I am also a big fan of chemical toe warmers. Be sure to activate the warmers with plenty of time before you head outdoors. Another product to consider is over boots which zip over your regular ski boots. I recommend sizing these slightly larger than your boots so that they aren’t too difficult to take on or off. With warm feet you will have better balance and a better experience skiing. 

WARM HANDS

The simple answer to warm hands is to wear thick gloves. Mittens and split finger ‘lobster mitts’ can be good options. The challenge with this is that it can often become tricky to grip your pole or even fit your hand into your pole strap. Personally I prefer to wear my regular gloves and to add an Overmitt. The Overmitt is added after you put your poles on and goes over your pole strap so that you still have the normal feel of your grip. Many cold days I start skiing using this setup until my hands are toasty warm. Then, the overmitts can be quickly removed and tossed to the side or stuffed in a jacket even without taking your poles off. Chemical hand warmers can also work well and I usually store them activated in my gloves on my way to the ski trail so that they heat the gloves up. I position the hand warmers on the backs of my hand so that they don’t affect the grip and feel of the pole handle.

WARM UPPER BODY

A long sleeved base layer is a must on cold days. On windy days I sometimes opt for one that has built in wind stopper on the front. For additional heat I may add a vest either under or over my regular training jacket. On extremely cold days I will often start my ski with a down jacket over everything. With so many layers it can be a good idea to bring a small backpack to be able to stash clothes if you get too warm. It is important to not get to the point where you are sweating because that will make you really cold when the sweat freezes. 

WARM LOWER BODY

A must for men in cold weather is a pair of wind briefs. These are special underwear with a layer of wind stopper on the front. It may not be a bad idea to double down with a full length base layer that also has wind stopper in the front although usually a full length base layer or pair of tights followed by a pair of ski pants will do the trick.

WARM HEAD?

Balaclavas are great in cold weather, and so are buffs. I like to use both or two buffs so that I can have one that covers the part of my ears that my hat may miss and one that sits around my neck. You may also breathe through the buff to warm the air a bit before it hits your lungs. Another helpful product is the AirTrim face mask which has various sized filters for different skiing intensities and is designed to fit comfortably. The idea here is that the air heats up as it passes through the filter.

I prefer to have as little exposed skin to the elements as possible. I will put tape on my skin to protect it from the elements. You may cut KT tape to fit, or for a simpler option use AntiFreeze face tape which is pre-cut. Another option for exposed skin is to apply a balm such as Dermatone or WarmSkin. For eye protection I find that most sunglasses fog and freeze, I have had the best luck with shields on cold days. 

SKATE OR CLASSIC

Cold temperatures make for some very sharp snow crystals which aren’t the easiest to glide on. This is a great time to classic ski as it can be very easy to get a lot of kick. Ski in the track behind someone else as the person in front will help warm up the snow for the skier in back. Make sure your skis are prepared ahead of time so that you aren’t out in the cold applying wax or indoors at the lodge sweating with all of your cold weather clothes on. If you are waiting on a friend consider skiing out and come back to meet them so that your body doesn’t cool down.

DRINK AND EAT

When you can see your breath in cold weather you are actually seeing the moisture from your breath freezing. Remember to stay well hydrated, insulated drink belts may be your best bet, but sometimes even they freeze. Consider a good insulated container such as a Hydroflask filled with hot tea, chocolate, coffee of sports drink. Your body will be using energy to stay warm so make sure it has plenty of it. Keep your snacks warm in a pocket as they are likely to freeze themselves which can make them difficult to consume.

The key to enjoying skiing in the extreme cold is to have the proper equipment for you. You may need more or less than a friend.  Take note of the air temperature, humidity and wind chill during cold days and what you are wearing. I make a little chart for myself so that I know the layers that I am most likely going to want to wear so that I can enjoy a cold day on the ski trail.

***

Brian Gregg’s Personal Equipment Guide for Various Temperatures

 

Training Recommendation for Master Skiers

by Ian Harvey

This recommendation is specifically meant for master skiers.

One thing that I have noticed when out skiing is that most master skiers seem to go out and ski “at their pace”, which is generally medium-hard, for their workout and then go home. They then repeat this every time they ski. The question that I have for those who are doing this is if you are happy with your overall ski experience or would you like to be faster and have a more diverse skiing experience? Some might simply answer, “I’m happy doing it this way even though I understand that it won’t make me faster or fitter”. If that’s the case, then of course there’s not much more to say except for “enjoy!”

This practice of doing the same medium-hard type thing every day yields basically no improvement at all and overall is an extremely poor training plan if the goal is to become a faster fitter easier skier. Furthermore, based on what I have seen, most skiers generally ski this way to fatigue in an effort to get the most out of their workout. This also leads to overtraining symptoms and injury despite the fact that the potential reward for this training activity is very low. (In the risk reward ratio, this type of training is high risk and low reward).

When training is differentiated each day such that different systems are worked, the benefits become readily apparent.

Generally doing this brings more satisfaction, the skier feels better in general with more energy and less fatigue, and there is a clear marked improvement when compared to the “every day medium-hard model”.

Everyone trains different amounts, but as a general rule, if a person is trying to get faster, there should be a workout that involves intervals (intensity), another with specific strength (such as skating without poles, double poling, etc.) or sprints (multiple 15 second bursts that not only give an athlete speed and coordination, but also is a superb specific strength workout), and workouts that are long and slow which are designed to improve efficiency.

Let’s say one intensity workout and one sprint/strength workout a week are done. Sometimes another intensity workout would want to be added but otherwise, the rest of the workouts should be long and easy. I think we are all pretty good at designing intensity workouts and strength/speed workouts. It seems to me that we are really bad at planning and executing long easy workouts as strange as that might sound. I say this based on my observation of master skiers throughout the winter.

I recommend using a heart rate monitor. Try your best to determine your maximum heart rate.

Within the realm of master skiers, I have found that max heart rates can vary greatly. Also, if a skier only does long slow distance training, the max heart rate will be very low compared to after the same athlete does a couple months of hard intervals which will restore the body’s ability to go hard. This means that, depending on what the skier is doing for training, the max heart rate is not a static number, but needs to be reevaluated now and then.

Set your heart rate monitor to beep if you are going harder than you should.

For a long easy workout (any type) I would recommend making about 70% of your max heart rate the ceiling for your long easy workouts (when your monitor beeps telling you to slow down). Pretty much all heart rate monitors enable you to look at your average heart rate at the push of a button during the workout. I monitor this with the goal of keeping my average heart rate at 65% of my maximum heart rate or below. These numbers can be tweaked a bit, but this is the idea. I will go out for a ski or hike with the goal of finishing with my average heart rate below 110 bpm. When I do that, I find that I get everything out of the workout that I was looking for (a training effect that makes me more efficient) and a pleasant experience, but not what I wasn’t looking for (a build up of fatigue). This also makes it possible for people to visit and have nice conversations when doing long easy workouts. This is the way it is supposed to be for us master skiers. The hammerfests should be the exception.

During the dry land training season, for master skiers, I absolutely recommend that the activity for these long easy workouts is not skiing (classic or skate rollerskiing). I think they should be running, cycling, or hiking.

For master skiers to do these workouts on rollerskis means to either go too hard or to ski with poor technique. By poor technique I mean your technique will become very efficient at slow speeds (ie no weight shift, leaning over on a straight leg, etc) and when you try to ski fast again, your technique will impede you greatly. In the winter, you can do these workouts on skis, but find very easy terrain so you can ski with clean technique without going too hard. Save the harder terrain for your harder workouts.

If these very basic training principles are adhered to, it will greatly benefit the skiers’ overall experience if they are looking to feel better during and after workouts, have more fun and satisfaction from skiing, get faster, and feel healthier.

Good luck!

Training Periods for Cross-Country Skiers

TRANSITION OR RECOVERY PHASE (SPRING)
Recover from the physical, mental and emotional stresses of training and racing. Complete rest is fine, but active rest is better.

Preparation:
Begin building into your modes of training.

 


BASE (SUMMER)
Base training is so called because it is the base upon which later phases of training are built.

Endurance:
Aerobic endurance is the number one component of cross-country ski racing, and it is the component of ski racing which takes the most time to develop. It is the primary aim of the base training period.

Example:
2hr rollerski or run split between level 1 and 2 or a 3hr bike on hilly terrain split between level 1 and 2.

Please note: about 80% of all training is endurance training. The rest is strength, intervals and races, etc.

Strength:

  • General: power and strength-endurance are built on max strength. General strength develops overall tendon and muscle strength necessary to support latter forms of training. General strength is the focus through the spring and summer.

Example:
After building up to weight training for 5-6 weeks, include some ski specific high weight and low rep work.

  • Specific: specific strength becomes more a focus later in the summer and into the fall once a solid base of general strength has been established.

Example:
Endurance session using only double pole over gradual terrain.

Intensity:
Most intensity should be below the lactate threshold early in the summer. Anaerobic training such as speed is good, but hard aerobic and anaerobic intervals should be kept to a minimum early on.

Example:
2×10 minutes at 5 bpm below LT with 2 minutes rest between intervals. Start with 1-2 sessions a week.

Technique and Speed:
Speed training during the base period should not be done at a hard intensity (short bouts of speed with full recovery are recommended) and should be oriented toward using correct movements at race speeds – not at moving at an unrealistic pace.

Example:
Incorporate 10-20sec bursts of speed into your endurance training.

 


PRE-COMPETITION (FALL)
Training becomes quite specific to the motions and intensity of ski racing. Aerobic endurance is still the primary focus, but the means to develop it have become more specific and more intense.

Endurance:
Training volume levels off or even decreases slightly to allow for the increase in intensity. Most of the training volume is aerobic endurance training – low intensity training of medium to long duration.

Example:
Rollerski or run almost exclusively in level 1.

Strength:

  • General: general strength takes a back seat to specific strength. Max strength is the general strength focus in this period (for only 4 weeks). Strength endurance is the primary concern of a skier, but power and max strength cannot be neglected.

Example:
Circuit using body weight exercises and more ski specific motions. Include some fairly ski specific max-strength exercises as well.

  • Specific: rollerski specific strength sessions are the primary forms of strength training and should be predominantly endurance based. Skiers should also incorporate plyometric, explosive jumping exercises into their strength routine during the pre-competition phase.

Example:
10 x 200m single pole, 10 x 200m double pole. Distance double pole session over all terrain.

Intensity:
During the Pre-comp phase, duration and intensity of “intensity” training should reach levels similar to competition. High intensity (VO2, above threshold) intervals are used. This type of training must be built up to, to be effective.

Example:
(LT) 2min, 3min, 5min with equal recovery, times 3 at LT. At the end of each interval you should feel like you could have kept going. At the end of the workout, you should feel like you could have done more. (VO2) 5x5min with half recovery at 95% of max (target heart-rate will not be meet until the second interval). Each interval should take you the same distance.

Technique and Speed:
All training is technique oriented. Speed training is a great way to train the anaerobic system, but also to learn to ski relaxed and with smooth technique at a challenging pace.

Example:
10-20 x 20sec incorporated into an endurance session.

 


PRE-COMPETITION (EARLY SNOW)
The transition onto snow demands a decrease in training intensity because of the increased load of snow skiing. Training volume usually peaks during this phase of training.

Example:
Endurance sessions strictly at level 1. Intensity can be done on foot rather than skis.

Christmas Stars and Thanksgiving Turkeys: skiers who do not monitor their training intensity properly during this phase often unwittingly raise the overall training load too quickly. The result is often a short-lived spike in fitness followed by a long-term decrease in race performance. Racers who peak early are known as Christmas Stars or Thanksgiving Turkeys. Example for the early snow period of the pre-comp phase.

 


RACE SEASON
Proper base and pre-competition training leads to a high level of fitness, which leads to consistent races all year long. A properly trained skier should be able to aim at a certain block or a few blocks of races throughout the season and still compete consistently at a high level throughout the season.

 

BLOCKS OF NORMAL RACES

Endurance:
Training volume must rise after a block of key races where the volume will have been lowered.

Example:
1.5hr session mostly in level 1.

Interval:
Races and interval sessions must be balanced, but intervals cannot be neglected especially early in the race season. Be careful with intervals between race weekends, especially at altitude, as it can be hard to recover.

Example:
(LT) 3×7 min at 5 bpm over LT with 3 minutes rest. At the end of each interval you should feel like you could have kept going. At the end of the workout, you should feel like you could have done more. (VO2) 3min, 4min, 5min times 2 with equal recovery. Each interval should take you the same distance.

Speed:
If not done systematically, must be incorporated into distance or interval work.

Specific Strength:
For strength to continue to progress, specific strength must be conducted on snow as it was done on rollerskis early in the competition period.

General Strength:
Circuit strength that aims to maintain max strength and power as well as a general muscular balance is important. Rollerboard can be used here and with all circuit strength.

Example:
Circuit using a wide variety of body weight exercises as well as more dynamic exercises to maintain power.

Race:
Results are secondary to continued technical and fitness improvements.

 

BLOCKS OF KEY RACES

Endurance:
Training volume drops. Training frequency (number of training outings) can remain unchanged to avoid feeling stale.

Example:
(Frequency) lower the duration of endurance training but keep the number of sessions the same; (duration) lower the number of sessions but keep the duration the same.

Intensity:
Sharpening intervals. Fitness has been gained; intervals now are for feeling sharp and fresh, not improving fitness level.

Example:
(Peaking intervals) 3×3 min just below LT w/ equal recovery, followed by 3×2 min above LT w/ equal recovery, followed by 4×30 sec all out with full recovery.

Speed:
Same idea as with intervals.

Strength:
Minimal maintenance strength if any at all.

Race:
Achieving your racing goals is the focus.

Please note: It can be good to bump up to a high(er) volume of training between important races so long as the intensity is kept very low. Sometimes using alternative methods of training, running, cycling, etc is a good way to do this. This helps keep the skier fresh, keep the muscles “clean” and “clear.” You have to know yourself to monitor this.

 


Source: The Ski Post

Training History When Planning Training

It is very important to consider your training history when planning training. Training adaptations take time – weeks to months to years.

The easiest way to monitor and plan training according to ones training history is by tracking volume.

  • Training volume shouldn’t increase by more than 15%.
  • Raising your training volume or intensity too rapidly will produce a short positive spike in fitness followed by a long-term decrease in fitness, injury or over-training.
  • If last year you trained 300 hours, aim for at most 345 hours this year. If you trained an average of 10 hours a week during the fall last year, then aim for an average of 11 or 11.5 this fall. If you don’t know how many hours you trained in the past, try to recall how many times a week you trained, approximate duration and at what intensity.

Ultimately, through planning as we outline it here, you should be able to get more out of the time and energy you invest in training. Therefore, for most skiers, increasing the quantity of training becomes less important then improving the quality of training.


Source: SkiPost – Cross Country Ski Source