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Fall sports season is here

The transition back to school brings a lot to the table. Early (and late) school days, homework, new teachers and peers, and big transitions like middle school -> high school all weigh heavily on the teenage mind!

Don’t forget to add fall sports into that mix, as preseason training often begins even before the bell rings and classes start. While our ski training involves a variety of stimuli such as rollerskiing, running, hiking, lifting, and cycling, the switch to a fall sports often means a much greater emphasis on single-mode training. One of my favorite aspects of Nordic skiing is that the off-season can be (and in fact should be) so varied. I truly don’t think I’d have made it this long as a coach if the sport I was involved in was simply running or cycling day-in and day-out.

Blog | Mansfield Nordic Club

MNC warmup before running intervals (4-5 x 1 mile) a couple weeks ago

For sports like XC running, there isn’t a lot of room for variation, especially at the high school level: while skiers in MNC have an entire year of periodized training volumes, tests, camps, and progression, high school coaches are essentially handed a group of athletes and only 6-8 weeks to try and help everyone race fast and achieve their goals.

It’s a position I don’t envy, because it makes it extremely hard to focus on anything other than the sessions that have the most direct impact on growth and performance. It almost certainly makes it harder to build a team culture and climate as well, since after school time is limited and there isn’t always room for extracurricular activities like stopping for pizza after a hike, or going to the driving range as a cooldown from intervals. Kudos to those teams with really awesome vibes, because it shows a real connection between coaches, athletes, and teammates!

So the net of all this? If you’re on a cross country team in the fall, you should expect to run…a lot. From my outside take (through training logs, practice schedules, conversations with athletes, etc) there are several big differences between MNC training in the fall, and XC running training in the fall. Some of these differences are physiological, and some are related to culture and attitude. Keep in mind these are only observations, but I think it would be beneficial for me to share my take:

PHYSIOLOGICAL

XC running workouts are often “short” when compared to MNC sessions. For us, running or rollerskiing for 90-120 minutes of on-time is pretty common. We base our training in hours, not mileage, and try to keep track of heartrates and pacing to ensure we are going very easy on the easy days, and hard on the hard days.

Julia and Elsa 18 miles into a trail run. This one was a few hours long, but the easy pace meant no problems!

For MNC, an easy distance run may be 10:00/mi pace and last 9 miles (or 7-8 miles if we’re on hilly, twisty trails) for a 90 minute session. A varsity XC running group may complete the same distance in 63 minutes (7:00/mi pace) or 67.5 minutes (7:30/mi pace). That’s almost a third less “on” time and, unless you have been working toward that pace all summer, a fair bit above a calm aerobic pace that allows for recovery…if you are running too fast on your easy days, it makes it tough to speed up on your hard days, such as intervals or races.

While a long run at fast paces may be tough on the body, some coaches might argue that a running team’s shorter days are in fact not long enough to provide a substantial benefit for a skier…running 3-5 miles at a pace of 7:30/mi means you may only be moving for 30 minutes total.

Racing every weekend in the fall can be a bit draining physically, as the body must constantly become activated and primed for each new competition. Often race days seem to involve bus travel, a very simple warmup, a race of 16-24 minutes, and a short-to-nonexistent cooldown. For most XC runners you are looking at almost every Saturday being under 60 minutes of active time unless you are taking additional steps to gain more from the race event (see below).

Finally, and what may seem most obvious and critical to many, is the schedule and training constraints that limit both rollerskiing and strength training in the midst of XC season. While some running coaches may eschew rollerskiing and lifting (we’re talking true strength training at a gym or home gym, not crunches and planks in a circle on the soccer field) in the season, these can be incredibly valuable sessions to include weekly, even in place of running as a way to avoid overuse injury, strengthen the muscles and joints against harm, and still get in a valuable training component.

Adam’s suggestions for runners (physiologically):

  • Try to have your longer running workouts be at a slower pace! If you run a 21:00 5km and are doing your longer and “easier” runs at 7:30 pace, you aren’t far off hitting your race pace outside of the races and hard days themselves. Don’t fall into the trap of racing every workout or run, and be ok with going a pace you feel is easy, conversational, and manageable to recover from. Save your fast miles for interval workouts and races.
  • Avoid pavement! If you have the option to ask a coach, or if you’re a captain that can choose some routes, try to stick to trails, gravel, dirt roads, and paths. Most of us have not been running on pavement during the summer months, and there’s nothing like a hard surface to induce soreness, injury, and fatigue.
  • Look for ways to make your race days structured, and don’t be afraid to use them as an opportunity to work on your warmup and cooldown processes. Instead of just walking the course, jog lightly and include some pickups on technical sections like corners and downhills. Bring a mini band and activate the hips and glutes like you would before MNC running intensity. Spend some time in L3 as we try to do when previewing a ski course. If you can make your warmup 25-30 minutes of focused running, and extend your cooldown to be 25-30 minutes of very easy jogging after your race, your body will gain more from the day AND likely feel better faster!
  • Try to find time for at least 1 rollerski workout each week, and 2 strength sessions. In both cases aim for an upper body focus (like double poling or V2 work) but when it comes to strength, don’t skimp on seemingly-easy exercises like calf raises, hops, and glute/adductor/hip exercises that strengthen the body against running injuries! A great time for a rollerski may be Saturday afternoon once you have rested and recovered a bit from a running race: this enables you to get some ski time in, build active recovery from the race effort, and still leave Sunday as a total off day (if you have training on Monday).

PSYCHOLOGICAL

Races are tough! They aren’t just tough on your body, but your mind as well. It takes a lot of mental energy to find the right level of activation for a race…positive mindset, focused energy on pacing and performance, and determination to endure the pain of a hard effort…these don’t come about for free!

There is a very famous chart/theory from Yerkes-Dodson which lays out the way the mind becomes “activated” (ready to race) before an event:

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With races nonstop from September right into ski season (which is even longer, with races starting in late Nov/early Dec and going into March) it means a lot of repeated climbs up this pressure/performance curve. Later here I’ll talk about some ways to keep perspective and avoid wading into the “stretch/strain/crisis” side of this graph!

Racing also comes with team pressure. While both skiing and running are often called “individual” sports, they are so much better with a team! Team dynamics at their best can be motivating and fun, pushing everyone to perform their best and work hard. However when the pressure to win a competition, place ahead of a certain rival team, or compare one group to another gets out of hand, it can have a detrimental effect.

Adam’s suggestions for runners (psychological):

  • Try to set smaller goals for individual races related to the course, the warmup, the sensations you’re aiming for, etc…outcome goals (like a time or place) are great periodically, but try to focus on the process and not get too caught-up in chasing one time or place all season which can quickly lead to stress and over-reaching on the above curve of activation.
  • Be a positive force for team cohesion! Think about the times you’ve felt supported by teammates or coaches, and try to relay those elements or embody them. Notice when other runners improve, or run their best times, rather than focusing on whether or not your team beat or lost to an opponent, and you’ll find yourself in a better mindstate with less stress before/during/after races!

Going hard can be fun!

Blueberry Ramble gravel ride

MNC Masters skier Chase Rosenberg is passing along some info on a gravel ride his new outfit Ramble Bikepacking has rescheduled for September 2-3.

From Chase:

Hi All,  If any of you are free and want to team up for a great overnight, Daniel Schmidt and I are running a group ride and camp down to Blueberry Hill on Sat./Sun of Labor Day weekend.  Shari Brown, chief innkeeper and holder of Moosalamoo lore, will be cooking meals for us and we will be shuttling folks’ camping gear for them.  Get in touch if you’re interested and/or have any questions, and feel free to pass the note along to any others.  Here’s the event site for info and registration.

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Recovery week isn’t boring!

With a big slate of intense workouts (and a camp in Utah) coming up, this past week was the calm before the storm. That didn’t mean a lack of great sessions, especially with cooler temps and bright sunshine. After a really busy summer full of weekend training camps (and one wedding) it has felt great for me to sleep in my own bed for what’s now been two straight weeks uninterrupted…it was 5 straight weekends on some sort of journey, mostly ski related:

MNC U training camp -> NENSA RDG Camp -> Mountain Camp -> Wedding in Montana -> Mini Mtn Camp

It’s a reminder that all of the cool trips and training camps in the world sometimes can’t outweigh the benefit of just solid, consistent work. Obviously not all of the MNC skiers have been at all of these camps, and Mountain Camp in particular was scheduled earlier this year in order to have more time/weeks training consistently at home before Utah. It’s all a big jigsaw puzzle!

Rolling at the Range

We had our usual Tues/Thurs sessions at the Range this week, but our two speedier days were actually on foot. We worked on footspeed with some short repeats at the MMU track, which has been a goal of ours this summer. Little speeds and fast efforts have found their way into more of our training both on foot and on skis.

Trak Attak

Our other running day was a workout we’ve repeated several times now. L3 mile repeats on Governor Chittenden Rd…this is the dirt road connected to Catamount, and if parking at the outdoor center it’s a perfect 2 mile warmup down to the edge of Rt 2. You’re then ready for a half mile out/half mile back interval on a flat dirt road that stays mostly shady…doing more of our L3 as running intensity was a goal for several reasons this year:

  • Less ability/experience-dependent than rollerskis, meaning more skiers can push together
  • Easier to control from a heartrate/effort sense than the steep ups and downs of the Range trails
  • Great prep for the XC running season, with our athletes able to enter and sustain themselves through that phase of the year

Warming UP for intervals

Elsa getting after it

Having done this workout 4+ times this year, it has been to see improvements…improvement not just measured in faster times, but also heart rate info, lactate numbers, and even just the feeling of how the effort is internally over time. With 4-5 repeats for some, things have really grown!

Now…it’s time to push really hard! Intensity week up next!

 

Biathlon Rollerski Champs

A tradition continued this year as the US Biathlon Association held their rollerski championships in our backyard at the Range. Most of the best in North America were cruising around the rollerski track all week in preparation, and MNC was well-represented as our skiers have the great opportunity to train with Ethan Allen Biathlon Club.

Taylor, Kate, Pat, Ryley, Liam, Seven, Joey, and many more took to the trails and the firing range to put up strong performances and ski fast.

With EABC coach Sarah Lehto (J. Carlson photo)

We’re lucky to have this program running parallel to MNC in location and timing, such that skiers interested in biathlon can take part in both sports.

You can check out recaps and results from the event on the EABC Website…and if you’re interested in learning more about the sport and getting involved (whether you’re BKL age, or a Masters skier) be sure to peek around their website to find more information.

Busy week for MNC Juniors

It was a volume week, and that means lots of training! This morning, I described some elements of Junior coaching as being akin to docking a ship at the International Space Station (or, what I imagine it to be like): you hit the thrusters to one side and that little adjustment sends you too far to one side. Naturally you then correct, but without gravity it’s just too easy to overcorrect! A back-and-forth scene of constantly adapting to the now while also trying to anticipate the future.

For example, we’ve generally overcome what was a worrisome trend of “grinding” for hours and putting in junk miles, which was one direction the space shuttle was headed in. But that has been replaced by a quest for the epic “big stupid”, which is a term Jessie Diggins uses to describe her once-a-year effort at a big hike/run such as the Pemi Loop or, this year, the Great Range in the Adirondacks.

The “big stupid” is pretty fun to dream-up, and indeed we kind of have our own collection of them such as total bonk-fest of a hike at Mountain Camp, or the 100km rollerski at the end of the summer. But to that list you can also add a few skiers driving to NH to camp out mid-week and attempt the Pemi Loop with a few skiers from other teams, or a sparsely-planned attempt at biking the length of Vermont on minimal sleep. Neither of these attempts at a “big stupid” came to fruition this week for a number of reasons, but they were attempted!

The risk is compromising the rest of the week, as you have to make adjustments leading up to (and in response to the result of) the “big stupid”.

I certainly had plenty of that energy when I was 17 or 18, and rollerskiing the length of the state for my Grad Challenge project was probably the culmination of it. But now as a coach (and adult) I can safely say that there’s more harm than good when it comes to jumping into some epic workout without much planning.

That said, this week DID feature some key sessions, and everyone was able to take part in something…one of our favorite workouts, the 5km Project, made a return for the first time in 2023. We end up doing this workout a few times a season (summer and fall) and have written about it before. To me, the benefits are not only physiological but also psychological. It is an “outfit workout” meaning that it takes on enough focus to demand a specific choice of outfit and prep plan (such as having your best hydration drink, or sports fuel) saved for this particular session.

Some of the older girls getting ready to start the 5k project together in the rain

Nate making big progress on the classic skis!

Lillian showing what to do when your binding breaks…just keep going!

The day was rainy and hot, but nothing we haven’t gotten used to in Vermont this summer. Everyone was able to give this workout a go, as we also have a 3km version for younger skiers and those newer to rollerskiing.

The weekend brought our next big workout, the Triple Crown Run! This is another team favorite…a loop run starting at the Audubon parking lot in Huntington. It’s called the Triple Crown because it covers the trails of three networks, with three high points…you begin by running up to Sleepy Hollow, where you reach the cabin and drop down via the “Yoda” trail to Texas Hill Road. From there you run up into Hinesburg Town Forest, ascending the “Maiden” and “Dragon’s Tail” trails before taking “Back Door” down onto Lincoln Hill Road. Across the street is the Carse Hills network, where you ascend “Henry’s Highlands” and drop down the “Front Door” trail to Hollow Road.

This is just under a half marathon distance, all on singletrack trails, with nothing too steep it can’t be run. Sara and I shuttled the van to this spot, and some of the group jumped in to complete the session at that point. A handful of others took to the road for the 5-mile journey back on Hollow/Huntington road to complete the whole run as a loop. 18 miles total!

Everyone seemed to nail it, from hydration to fueling to pacing. It was a beautiful day and honestly one of my favorite routes to run…some dense forest, some old farm fields, rocky switchbacks, flowing ferns, everything a good Vermont adventure needs.

Julia, Rye, and Lorenzo taking a quick break at the Sleepy cabin

Julia and Elsa hit the 18 mile mark! Nice to have a swimming hole right at the end too!

I’m sounding like a broken record at this point reiterating how impressed I am with these skiers, but it’s true. The week finished up with some different activities for folks, as there were some that took the beautiful Sunday to go for a bike ride and others who hiked over the weekend. Nico, Elsa and I enjoyed a really scenic rollerski in Ferrisburgh, and with only the three of us present (as opposed to a big squad) I took the opportunity to bring them on one of my favorite loops from college…it actually heads toward Monkton before swinging right through the city of Vergennes, hence why we don’t attempt it with a full team. We ended up taking a quick break by the falls for some local history lessons (shipbuilding for the Revolutionary War and War of 1812) and then emerged back on our usual route in the area, site of our 100km roll.

Now it’s onto a recovery week before three VERY important weeks…intensity week followed by altitude camp. Here we go!

Was today (Sunday, July 30th) the best weather of the year so far? Quite possibly

 

 

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