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