Skiing with Liz

Yesterday afternoon I had a three and a half hour double pole workout. I don’t normally do afternoon sessions that are that long because I would generally do my long sessions in the morning. However, my strength coach Tschana Schiller is returning from maternity leave and is only around in the mornings, so I scheduled my strength workout with her for the first session and did the long double pole in the afternoon. My energy was pretty good, and I was psyched to be joined by my teammate Liz Stephen for a couple hours in the middle of the session.

Roller Skiing with Liz and Running 001 (1024x683)

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USSA Fundraiser and History Hike

My second session yesterday was an hour and forty five minute mountain bike ride followed by a set on the roller board. I treasure every opportunity I get to mountain bike because they have been few and far between this summer. I rode by the activity center at the base of Park City Mountain Resort (which, as I mentioned yesterday, was acquired by Vail Resorts two days ago), and I couldn’t believe the crowds.

Deer Valley Hike 002 (1024x683)

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Intensity and Bananagrams in the Woods

Yesterday afternoon I did a classic roller ski speed session on the treadmill. I have done the session several times over the last two months, and I am definitely improving. Some of the speeds are max striding efforts where intern Hans Fischer continually increases the speed of the treadmill until I can no longer stride and have to switch to double pole technique. (Once yesterday I wasn’t able to double pole fast enough before Hans could slow the treadmill down and I got thrown off the back. I didn’t break myself or any equipment.) When I first started the max speeds in early July I couldn’t go past 14.5 mph. Yesterday I got to 15.2 mph twice.

The entire session is done with the treadmill set to 5% grade. To change the grade Hans presses the up arrow or down arrow buttons. It is measured to the 100th of a percent but it jumps by large amounts each time the arrow is pushed. In dozens of hours spent controlling the treadmill, Hans had never hit his goal grade exactly. Yesterday he did it. He had to take a picture to mark the occasion.

Banana Grams in the Woods 004 (1024x683)

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Quality Training and Simple Living

When I started this website over two years ago, my coach Zach Caldwell told me I couldn’t possibly produce enough content to blog daily. He said I would quickly run out of things to say. For the most part I have proven him wrong. In general it isn’t hard to come up with content. I have unique experiences and see unique things every day, and it’s fun to photograph and share them here.

However this week I don’t have much to blog about. I’m home in Park City for the first time in a while, the focus of my training is transitioning from volume to intensity but the workouts are pretty standard and Emilia and I are trying to simplify our lives and have more quiet days and quiet evenings.

Yesterday morning I did a new strength program from my coach Tschana Schiller. As I mentioned after my body comp and strength evaluation last week, I am refocusing on strength for the time remaining till the race season. The new program is very similar to the program I did in May and June when I made big strength gains. It feels good to be lifting heavy weight again.

Yesterday afternoon I did a workout I’ve never done before, skate roller ski speeds on the treadmill. The session is modeled after a classic treadmill speed session I’ve been doing for a couple of months. Similar to the classic session, all I’m trying to do during the skate speeds is keep up with the treadmill. I’m trying to keep it as easy as possible without going off the back. I’m trying to keep it smooth and narrow the V of my skis so my tempo can stay low and so I’ve got a lot to push on, plenty of traction.

Because I’m nervous about falling off the back, I’m not doing max speeds. Instead, I’m going to a high pace (17 mph) and holding it for 90 seconds. Here’s a video from yesterday’s session:

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