Week four dawned 20 degrees colder than the weekend. The wind was brisk at 18 knots. 15 skiers joined in the fun. We did 31 collective reps up the hill. Many had heart rates into the 85th percentile. Jeff spent $500 entering next years Ironman and Chris had 0 horsies to crack and I have 36 hours until a hernia repair.

Some notes on technique:

  • There is good improvement in regards to "holding a flat ski [foot] but we now need to add extension to get more length into every stride. This is [unexpected] more evident while doing lateral skate work.
  • The last 30 seconds of a lactate interval could use more focus on technique. How you look doing these is almost always what you really look like when skiing, skiing tired. Think of it like climbing *** Hill. There is no downhill after the climb. You are gassed but you need to keep skiing. It would be a shame to keep up to someone for 40 klicks only to have them disappear on you because you could not hold it together. It is trainable but that is both mental and physical.
  • We will have to work the arms with a slower tempo / higher power rate next week. It is about simulating the poling imputs involved. Speed , power, timing and control.

The group is looking better. I have every reason to expect everyone to ski well this year. Make sure you bring a friend. This much fun should be shared by all. I will try to link some photos onto the www.xcskiwinn.org/community/snow/default.aspx site some time today. Always fun if not a little revealing.