WC in Canmore

Hello Nordic Sport Fans!

The last week has been very eventful with Canmore hosting the World Cups. Racing at that level is always a privilege and very exciting. For me, there were no jitters since I have raced a few previously in 2005. Canmore put on a extremely well organized and exciting race series here. Congrats to all the Canadians finishing in the top-30, let's hope this bodes well for the Olympics.

My race on Friday was a tough slog. I started out slowly deliberately, however I never seemed to accelerate into the last lap. There was great motivation out there when the red group (top-seeded skiers) were starting whilst I was on the last 1/3 of my race. Still a great experience, but much to be desired on the results sheet.

Saturday was completely different. I have struggled on the steeper sections at this Canmore sprint course and was determined to ski relaxed and powerful. It was the best sprint qualifier this season. Amazing how focusing on specific details can alter a race. For me, independent of the the result, I had a sense of accomplishment.

Thanks to all the competitors, volunteers, fans and wax techs for making it a great weekend.

On those skis

Photo Compliments of Scott Perras

Olympic Torch, BCRR, Nipika and More!

It has been a busy month! With 2 races in the Canmore area and quite a few longer training sessions, I've managed to stay quite busy.

The BCRR (Bow Corridor Regional Race) is a great series for beginner and experienced skiers. The series comprises of 4 events each winter. Each event is a different discipline or distance from the others. They are always fun races. Nipika, which is a resort immediately adjacent to Kootenay National Park has become a regular loppet for me. Everything was going well in the 20km Skate race until I took a nasty tumble and broke my pole! Unfortunately for me that was the end of my racing. Congratulations to the winner, Nathan Smith.

The Olympic Torch passed through Canmore recently. It was amazing to see all the people out cheering the torch bearers and catching the Olympic spirit. For me, it was a bittersweet experience. Still a great time though.

Keep those skis flat

Changing Goals, Changing Year

Kit and the Development Team

Hello All,

The past year has been exciting, challenging and unique. Being a full-time athlete was a great way for me to focus on my goals and enjoy some time after graduating University in the fall of 2008. It was great working with my former coach, Dave Battison and the Strathcona Nordics Ski Club. As an older skier, it was important to me to help the younger athletes in any way possible. Thanks for all your support collectively and individually.

As this year dawns to a close, I'm excited to pursue other goals and aspirations in 2010. Hopefully, I will be able to race some high caliber races before the season expires.

Keep em flat and glide!

Olympic Trials: A Circumspect Review

Hello All,

The last two weeks have been quite hectic with five races of varying distances from 1.7km to 50km. To say it was eventful is an understatement. I improved with every effort, though I didn't race as fast as I needed to.

Here is a brief summary with comments about my racing:

15km Skate Race - Sovereign Lakes, BC is a great course. Flowing quite well, this course challenges your climbing and flat-terrain skiing ability. I finished middle of the pack, 15th Canadian.

1.1km Skate Sprint - Also at Sovereign Lakes, this race was a disaster. I felt efficient and powerful, but with a very competitive field of 130, I finished 46th in the prologue. Only the top-30 go into the elimination rounds; this was the end of my day.

1.7km Classic Sprint - This longer sprint in Canmore proved to be my best races of the season to date. Each prologue I qualified in the middle (18th and 16th) and advanced the first day to the B-Final, while the second day I was eliminated in a mishap. With each race I felt stronger and more comfortable.

50km Classic - One of the Traditional XC Skiing races, this proved to be quite difficult. With 10-laps of a 5km track in Canmore, the course was challenging physically and mentally. My goal was to ski technically very well and try to maintain pacing. My lap times slowed during the Lap 6,7,8 which hurt my overall time. A partial success, this race was a good learning experience.

Signed,

Merry Christmas and Happy New Year!

Re-Balance and Re-focus

With each new season there are learning experiences and times adjust your preparation, mental focus and other habits to create a better arena for personal performance.

This weekend the sprint was a disaster and distance skate race satisfactory. Physically I felt very tired and without some quick reaction and snap I needed in the first-day sprint. While the second day was better it left much to be desired.

After reading through Terry Orlick's Sports Psychology lessons, I once again found myself refocusing on distraction control, positive visualization and to only focus on factors within my control. Although these seem obvious, I had strayed from my performance plan. This was a great lesson for me to have early this season.

The photo is Mt. Albert Edward backlit by a setting West Coast sun. Thanks to Rick Morson and Dave Battison for helping with the Mt. Washington Camp.

Signed,

Mind and Matter

INT-ERVALS

Hello All,

At this time of year, Nordic Skiers everywhere are reducing their Zone 1 "volume" and focusing on speed and racing preparation. These workouts are very important to develop race form. The following 2 workouts are examples you ca use to prepare yourself for a race or race season. Make sure there is enough rest (a few days) between a very hard workout and your event. It is very beneficial to use a heart-rate monitor in these workouts for 2 reasons: 1) adjust your intensity 2) know when you are recovered and ready for the next interval. These heart rate figures are my own.

Workout #1 Long-Distance Race Intervals

-4X8 minutes Heart rate 165-172 Bpm

-Resting period of 3-4 minutes

-Vary the terrain and maintain technique

Workout #2 Short-Distance Speed

-15X1 minute Heart rate 170-180 Bpm

-resting period 45 secs to 1 min

-Focus on power and limb quickness

During the second workout I rarely glance at my watch; however looking at the data after can glean some important information about your intensity level.

Signed,

Enjoy the White Stuff

Pre-Christmas Race Schedule

With intervals and time-trials in full swing I thought it would be germane to post the racing schedule for the next month.

Dec 5-6 Alberta Cup

Canmore, AB

Sprint- Free Technique

Distance- 15km Classic Technique

Dec 12, 13 Haywood NorAm

Sovereign Lake, BC

Distance- 15km Free Technique

Sprint- Free Technique

Dec 19, 20, 22

Canmore, AB

Sprint- Classic Technique (x2)

Distance- 50km Classic

Three action-packed weekends of racing! Should be fun!

Signed,

Here we go!