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!

Using A Simple Test to Measure Recovery

Hello All,

Training tools are very important to manage training load and perceived recovery vs. actual recovery. Oftentimes we overextend ourselves and do not realize it until sickness or when training goes terribly. Personally, the Rusko helps me have another opinion (non-partisan) in which to monitor myself.

The Rusko is a basic four minute test with a heart rate monitor. Newer models have these tests built-in while I usually input the data into the computer to get a comparison to previous tests as well as a graphical representation of the test. A Rusko is done immediately after waking up. The first two minutes are lying in bed (individual heart rates can vary) and then two minutes standing up. Remember that to make it a valuable tool the Rusko test must be standardized for you. My heart rate monitor then stores the values of HR's at five-second intervals. It is advisable to establish a baseline in which to compare future tests. Generally, I know that a value of 25 is high (approaching heavy fatigue) while 20 is a rested state.

The Rusko is calculated by the average of two data sets: the 2nd minute of laying down and the 2nd minute of standing up. These averages are then multiplied by a factor to give you a raw score. Usually for me this score is in the 20-25 range. It is also important to notice the peak after standing.

The Rusko is useful tool to enhance your training and recovery regime.

Signed,

Keep 'em Straight

Skiing at Silverstar

After the Ski Swap in Campbell River November 1st it was time to search for snow and get some quality skiing in. Luckily a week earlier Silverstar received 50 cm's of snow. It is always an almost surreal experience skiing for the first time each year. People often describe moments of awe and amazement when playing sports or spending time in nature. Personally, skiing has that effect on me; especially during the first few outings. Enjoy you time on the snow this year!

Signed,

Back on the White Stuff

The Importance of Strength Training

Oftentimes strength training is overlooked in sports that are dominated by aerobic endurance. Over the past decades coaches and researchers have changed this notion. While doing weight training and other forms of strength is not the silver bullet, it can complement and enhance your results and fitness for your particular competition.

During the past training year my coach and I have structured the strength program into cycles; usually 4-6 weeks in length these cycles allow the body be shocked and then adapt to the specific loads placed on it through the activities. Each new cycle builds on previous gains, allowing for variations and new exercises.

Currently I am finishing the last cycle, in preparation for the snow to fly. I find that strength allows me to perform my sport specific activities more powerfully and with less overall strain; meaning an ability to continue longer at a set power output. Moreover, it aids in injury prevention.

Strength is a great complement to any workout regime, but a novice must be instructed and helped at first by a fitness professional or coach. Safety and proper technique are paramount.

Signed,

Keep those skis Straight.

Perseverance Trail Run

The Strathcona Nordics fared well at a recent local running race in the Village of Cumberland. Situated on the western edge of the Comox Valley, Cumberland was a mining community in years' past. Surrounded by impeccable Mountain Biking trails (some would say insane) it attracts avid trail runners, hikers and Mountain Bikers. This years' Perseverance Trail Run covered 10km through single-track trail. Weaving from cut lines and through creekbeds this race was great fun!

Those from the ski club in attendance fared quite well, although some lacked much needed downhill running skills (mostly me). Andrea Lee finished the course in 58:50 clinching the Women's Overall category while Michael Ravensberger clocked a 51:23 time to finish 5th Overall in Men's (both in Photo above). I managed to stay on the podium after a disastrous downhill running leg; something to improve on. At the top of the course, after about 25 minutes of climbing I was comfortably in 2nd place, trying to put some time on my pursuers. Within a kilometer after starting the roughly 3km descent I was passed; this guy clocked my like I was standing still. I tried to gather momentum, but could feel my jarring legs against rocks and stumps. Alas it was not to be; I recovered some time during the last 2km flat section. Ending up 3rd in 50:31 I was satisfied with my first running race in over 5 years. It is always quite enjoyable to experience new events to liven training and get 'race' atmosphere.

Signed,

I'm too chill to run downhill.

Equally Important as Training: The Rest Day

Hello All,

Most athletes, whether amateur or professional feel very comfortable training and competing constantly. This is what we do. However, it is important to remember that recovery can play a crucial role in our performance in the near and long term. Recovery protocols vary by sport and location, given the specific muscle groups and type of fatigue endured through your training regimen. I normally have one recovery day for six days of training. Below is a sampling of helpful recovery day activities to get you rejuvenated.

1) Eat healthy meals and maintain your normal sleep/eating cycle.

2) Hot/Cold Bath. Fill up your tub with Cold water and soak for 5 minutes. Repeat 3 times. This can also be done with one tub hot and another cold. Alternate between them. More than 70% of lactic acid produced by the body naturally pools in your legs. A Hot/Cold or Cold bath helps flush these metabolites out.

3) Stretch after a short walk.

4) Read or pursue your hobby or interest outside of competitive sports. I find this helps provide some balance and intellectual stimulation.

5) Enjoy time with family and friends.

6) Elevate legs above your chest/upper body. This exercise provides similar benefits as the Hot/Cold

7) Use a roller or other aid to loosen tendons and fascia.

7) Do something you've been neglecting when you were training.

These simple activities and exercises help me get the most out of recovery days. Use them to feel rejuvenated and ready for those next hard workouts.

Kit

Strathcona Provincial Park is definitely on my Top 10 List of places to go for a Run/Hike. Nestled in the central range of Vancouver Island, the park has picturesque terrain featuring Canyons (inset: Cruickshank Canyon) lakes and a sparsely treed plateau aptly named the Forbidden Plateau. During the winter months, this area can receive up to (5m) of snow.

This particular workout was a group session with my club, The Strathcona Nordics. About 10 members attended along with Dave Battison, the club's head coach. For these long easy workouts that focus on building/maintaining aerobic capacity, it is always nice to have some 'fit' company.

The picture above is me portraying proper technique at the Cruickshank lookout (!) given the complete lack of snow.

Keep 'em Straight

Greetings Racing Fans, Sponsors, Family and Friends.

I've setup this blog to communicate to you my weekly adventures, struggles and funny tidbits of training lore as I compete for a spot on Canada's Olympic Ski Team.

Sincerely,

Kit Richmond