We’ve had all sorts of weather up here at the Snow Farm in Wanaka, New Zealand. Several small storm systems have rolled through but the skiing conditions have consistently been excellent.
We’ve continued to have a great camp here at the Snow Farm in Wanaka, New Zealand. The conditions have been excellent. My teammates end their camp and head back to the U.S. tomorrow. I’m staying an extra week to continue to take advantage of the snow and mid-winter conditions.
On our second off day of the camp we made the trek to Queenstown. We had to chain up to get down from the Snow Farm and again to get over the Crown Range Road.
My sincere apologies again for the long delay in updating. I do intend on uploading a picture blog once or twice a week. With this new format where I’m relying more on the pictures and typing less, it will take me half as long as it used to take for me to post my daily blog. However, I haven’t gotten in the rhythm of posting often, and I’ve been prioritizing rest, recovery, stretching and posture work between sessions.
I had a great June living with Emilia, commuting around park city on my bike and spending a ton of time at the park and the swimming pool. I also worked back into a full training load. I’ve transitioned my posture project into the background, focusing on maintenance, and I’ve started building my fitness.
Emilia and I had a great weekend in the Tetons for my sister’s wedding.
We had perfect weather all weekend long. The sunset during the “rehersal dinner” was amazing: Continue reading
Sorry for the long delay in updating. I do plan to get on a regular routine of posting a photo blog once or twice a week, but I’ve enjoyed the break from posting over the last month. Also, both of my cameras (one of which is not actually mine) have been in the shop getting repaired. The repair shop called me last week to tell me that one of them was ready to go. I went and picked it up, brought it home, turned it on and it was not fixed. The lense got stuck in the out position and the screen displayed nothing but black or static, the same problems that were happening before I took it to the shop. So, I brought it back down to Salt Lake to see if they could repair it with a second chance. Consequently, I still don’t have a camera and there aren’t any pictures in this post. My apologies.
This is going to be far from a comprehensive post. It would not be possible for me to write about everything that has happened over the last month and a half, so I’m just going to pick a couple of the highlights.
I bought a new car to replace the Prius that died in March. I bought a 2004 Subaru Legacy Outback from a college student at the University of Utah. It’s got 175,000 miles on it. I paid $3000 for the car and put $1800 into it. It’s the first car I’ve ever owned and I’m proud of it. I owe a huge thank you to my parents for providing me a car up to this point in my life. I went through the process of registering and insuring my car, all of which was new to me.
On May 1st I moved into a new apartment with my girlfriend Emilia Wint. We are very happy with the place. The location, right by the base of Park City Mountain Resort, a two minute walk from City Park, a five minute bike ride from Main St., and a ten minute bike ride from the Center of Excellence (COE), is perfect. The place is spacious and nice. After living with the Adams in Park City for the last six years, It’s a change for me to be paying rent. The Adams allowed me to chase my dreams by being so generous with their home for so long. I can never repay them nor thank them enough.
My training over the last month has gone in a new direction. Last fall my classic skiing completely fell apart. Although it seemed to happen quickly, in retrospect and after reviewing lots of video footage of my skiing, my technique and body position had slowly degraded over the last four years. I had developed an alarming curve in my lumbar spine. The forward pelvic tilt in my hips, which is common amongst cross country skiers, had become extreme. I had major asymmetries in my glute strength. When I skied I was rotating at and torquing on my low back. I struggled to engage my lats and bring my shoulders down and back, especially on the left side. My external rotation in my shoulders, dating back at least to my first shoulder surgery in 2011, was very limited, and my hamstrings and hip flexors were extremely tight.
In early May my technique coach Zach Caldwell came out to Park City. We recruited the help of both the strength and conditioning staff and the physical therapy staff at the COE. We did a full evaluation of my body alignment, strengths and weaknesses and range of motion. We prioritized the biggest problems and made a game plan to address them.
For the last five weeks I have done strength work in the COE five days a week. I was supervised by at least one, and often two or three staff members during each of these sessions. The exercises were specifically designed to address my weaknesses, and I had to do them all with correct body position. The staff was constantly making minor changes to my posture. In addition to the strength work, physical therapist Drew Tigges worked with me daily to address range of motion limitations. We did manual work, stretching, foam rolling and some weighted exercises in the physical therapy room. Outside of the COE I have been doing two sets per day (three sets per day for the first three weeks) of a specific and ever evolving home exercise program that addresses the same weaknesses that I’m working on in the gym. I’m doing a 15 minute YouTube yoga routine every morning and a stretching series as a cool down from all aerobic training.
As part of this project, the staff at the COE has limited me to an hour a day of aerobic activity, both so that I have more energy to focus on the posture project and so that I’m not reinforcing bad habits and tightening my muscles with repetitive motion for several hours per day.
At the end of May all of my teammates came to town for our first training camp of the year. Because I was so limited in my training and spending so much time in the gym, I didn’t get to fully participate in the camp, though I did an hour’s worth of the primary session with my teammates on most days.
Throughout the last five weeks the COE staff has seen significant and quantifiable gains in my body position, range of motion and strength. I can now find a proper symmetrical flat back with a level pelvis and low shoulder position, and I can hold that good position as it’s challenged through a range of exercises.
On Wednesday I flew from Park City to Putney, Vermont to check in with Zach, show him the changes that I’ve made and make a plan going forward. It’s been a challenging three days because although Zach likes the position I can achieve in the gym, my position while I’m skiing is still not conducive to producing efficient skiing. Namely, I still have a large lumbar curve, pronounced forward pelvic tilt and very asymmetrical shoulders when I’m skiing. The cues that I use in the gym to bring myself into a good body position have proven to be ineffective and even counterproductive in my skiing. They do a great job of stabilizing my pelvis, but they stabilize it in the wrong position.
Although Thursday was very discouraging as we first took a look at my skiing technique and tried to transfer my body position work onto roller skis, yesterday brought a little more optimism and today a little more still. Although my core positioning is still not in line, I am stronger in the core and able to stay much more connected in my skiing, especially classic striding (which is my benchmark technique), as I drive my elbows forward. I am also using my core strength much more effectively in double pole. As I double pole I’m producing better continuous power and keeping a higher work rate.
This morning we did the double time trial on the road in front of Zach’s house that we’ve done several times before. In the first effort I’m allowed to use any classic technique. For the second effort I’m only allowed to double pole. Here’s how my times compared to years past:
|Date||Classic Time||Double Pole Time||Notes|
This whole project has been frustrating and challenging. As you would expect, I don’t feel fit and I don’t feel confident. I’m trying to trust the people I’m working with and remember that it’s only June and that I’ve got plenty of time. I need to focus on my process goals, my session by session goals of good body position and good posture and my daily goals of completing all of my training and body positioning exercises with high quality.
This afternoon and tomorrow Zach and I will be reviewing where I’m at and making a plan for the next month. We’re going to bring the training load back up but hopefully continue to make gains in my posture and solidify the gains I’ve already made.
In addition to this posture project I have been collecting 24-hour a day heart rate variability data for the last month. So far we haven’t done anything with this data, but we’re going to analyse it with a software called Firstbeat. You can read more about Firstbeat and heart rate variability here. We’re hoping to use this data to help me see what activities outside of training allow me to recover and which activities add significant stress. This project is part of my goal to be more of a 24 hour athlete.
Tomorrow afternoon I head back to Park City. On Wednesday Emilia and I head up to Driggs, Idaho because next weekend my sister and her fiancé Nick Blatz are getting married.
Here’s a picture of me with my team during the camp in May:
I launched this website and began blogging in the summer of 2012, almost three years ago. My goal was to increase my marketability in order bring more value to my current sponsors and make myself more appealing to prospective sponsors. Since I began, I’ve published over 900 posts and achieved my goal of blogging nearly daily. I’ve amassed over 12,000 followers, and my website has received over 500,000 visits per year.
Sponsors have indeed found my site and my consistent blog posts valuable. A year after launching the site, I formed a partnership with my title sponsor Thoughtforms Builders. More recently I have formed partnerships with Toko gloves and Julbo sunglasses, and my website was “a big draw for [them]”. This website has helped me alleviate some of the financial pressure that comes with being an international cross country skier in the U.S., and has played a large role in allowing me to continue to ski race.
I was never blogging for the sake of blogging or because I loved to blog; I did it as a way to promote myself and fund my ski racing. I never expected that as a result I would gain so many followers and supporters, connect with an amazing community of people and come into numerous new opportunities.
I graduated high school in 2007 and moved to Sun Valley, Idaho that summer to train for cross country skiing. I lived in a one bedroom apartment six miles out of town, and I didn’t own a car or have a driver’s license. I didn’t know anybody in Sun Valley besides my teammates and coaches. I didn’t have a social life. I didn’t do much besides train, sleep, eat and ride my bike into town once every couple of days to get food. At times I was happy focusing entirely on skiing and at times I was lonely. That winter I skied very well and qualified for the U.S. Ski Team.
The following summer, 2008, I was back in Sun Valley, only this time I was living with my teammate Mikey Sinnott, his sister Kelly and his mother Carol. Mikey grew up in Sun Valley and knew almost everyone in the valley. Acting as Mikey’s tag-a-long, I was much more social, had a lot more fun but still had ample time to be a consummate athlete.
For the 2009 training year my coaches and I decided I should move to Park City, Utah to work more closely with the U.S. Ski Team. I moved in with Toni, Greg, Luke and Lindsey Adams, whom I’d never previously met. I had a driver’s license and one of my parents’ cars, but again, I didn’t know anyone besides my teammates and coaches. As Lindsey Adams puts it, I had no life.
I imagine that being a freshman at a small private prestigious liberal arts college is very similar to being on the U.S. Ski Team and living in Park City for the first time: you are surrounded by people who share your interests, are smart and driven, are highly successful, and, like you, are living away from home. It would be impossible not to make friends. The Center of Excellence, with its world class strength and conditioning facility, highly social physical therapy room and comfortable athlete lounge, plays a huge part in bringing athletes from every sport together.
Therefore, it didn’t take long for me to make numerous great friends in Park City. I soon became more social than I ever had been and was having more fun than ever before. I was so used to being bored and lonely that I was conditioned to say yes to every social opportunity that presented itself. I soon ran out of time in the day. Of course, I was still prioritizing training, but I wasn’t leaving time for the other aspects of being a professional athlete. I wasn’t recovering between sessions or getting enough sleep at night.
Striking a balance between social life/having fun/being happy and training/recovering/pursuing my goals has been a constant struggle over the six years since I moved to Park City. At times I have been able to manage things well and at times I have done a very poor job: compromising my training, jeopardizing my lifestyle and disappointing myself. Anything that puts a significant demand on my time makes it harder to strike that balance. Excess travel (for sponsor obligations, etc.), having a serious girlfriend and blogging make being a “24 hour athlete” challenging.
Last fall my lifestyle became unsustainable. I was still doing all of the planned training and I was showing up with 100% focus, but I was not prioritizing being an athlete for the 20 hours per day when I wasn’t training. The result was that I was not prepared when I showed up at the World Cup last fall. My coaches and I believe that, had I not broken my leg, I may have had an even more disappointing season than I did with a broken leg.
I’m going to be 26 years old this summer. There are only two and a half seasons of racing until the Olympic Games in South Korea. If I’m going to accomplish my career goals, I need to take a large step forward now. Tweaking my technique or doing more volume or intensity is not enough to make the gains that I want to achieve. I need to change my lifestyle and become a “24 hour athlete”.
Being a 24 hour athlete does not mean that I can’t have any fun. It does not mean that I can’t have a social life and that I can only eat, sleep and train. It just means that I need to find a balance to achieve my goals.
I believe that the best way for me to find the optimal balance is to simplify. There are not enough hours in the day for me to spend 5 hours training, 3 hours eating, 10 hours sleeping, 2 hours recovering from training, 2 hours blogging, 2 hours answering e-mails, working on sponsor relations and doing other things on the computer, and still have time to hang out with friends, be social and be happy.
Among other changes, I need to cut down on my computer time drastically. I cannot afford to feel obligated to post a daily blog.
By blogging daily, I’ve tried to give my followers a picture of what it’s like to be a professional athlete. I’ve tried to tell my story. When I first started blogging, my coach Zach Caldwell said I couldn’t possibly come up with enough content to post daily. He said I’d soon run out of things to say. It turns out that producing the content wasn’t the problem. The problem was finding the time to post all of the content I generated.
Over the last year this blog has felt stagnant and stale. It’s feeling repetitive. I have not increased my following or the number of visits to the site since the Olympics, more than a year ago. It’s time to change things up.
The summer that I launched this website was the most stressful time in my career from a financial perspective. The U.S. Ski Team was facing huge budget cuts, and I needed to fund all of my own training and racing. I did not know how to do it, and I thought I might not be able to continue ski racing because I could not afford it.
This blog became the answer to my financial troubles. I generated new sponsors and received personal support and donations that allowed me to continue chasing my dreams. I still rely on that same support today.
Going away from the model of daily blogging makes me very nervous because I’m afraid I will lose the support that I rely on and return to the financial instability that predated this blog. However, it feels like a risk worth taking. I’m prioritizing results over personal marketing. It’s risky, but it’s time to take that risk. I’m going “all in” on results, performance and excellence. I’m counting on skiing well and obtaining results in order to fund my career. It will not be sustainable. If I don’t achieve success in the next couple of years, I probably won’t be able to continue to ski race.
Going away from the model of daily blogging does not mean that I need to shutdown this website and have no online presence. I just need to find a balance, and that balance can include some personal marketing and computer work. I believe the most valuable part of my posts is my pictures. Taking pictures is easy and fun. I’m good at pulling out my camera and snapping a few shots without missing a beat, whether I’m training or making dinner.
The new model that I envision is this: I’ll continue to take pictures of interesting things in my life. Once or twice a week I’ll upload the pictures to this site. I’ll caption photos that require explanation, but I won’t add text to explain every detail of what happened. I’ll let the pictures tell the story.
The success of this website over the last three years is entirely thanks to you, the people who follow me and read my posts. The financial stability that I have gained from this blog is entirely thanks to your generosity and support. I know that I would not be here without such an incredible community around me. Thank you for allowing me to chase my dreams. Thank you for your continued support as I take the next step towards achieving my goal of becoming the best distance cross country skier in the world.
Emilia and I just arrived back in Park City, Utah after a wonderful road trip in the southern Utah and northern Arizona desert. I have a ton of pictures from the trip, so I’m not going to include very much text in this post.
I flew back from Norway two weeks ago to begin the road trip. Here’s the view of Chicago and the Lake Michigan shoreline as I flew in for one of my layovers.
I am currently on my second of today’s three flights; this flight is from Newark, New Jersey to Chicago, Illinois. I took off this morning from Oslo, Norway after a casual morning. My plane didn’t leave until 11:30 a.m. so I got to sleep in and enjoy a nice breakfast before walking from my hotel to the airport. Thanks to Madshus for treating me so well! The Oslo airport was almost deserted. I didn’t wait in a single line from check-in to security to customs to boarding. I was psyched when I saw that the middle seat next to me was empty. As we were taxiing out to the runway I noticed the “engine check area”. It was basically half a crater made out of concrete. I haven’t seen anything similar at other airports.
Hanging out at the Madshus meetings in Beitostølen, Norway is awesome because the people who work for the company are exceptional; they are funny, energetic, passionate and entertaining. The meetings are fast and furious because there are different groups with different agendas. Some people are meeting about sales or marketing while others are testing products and working with us athletes.
At the end of the day, everybody comes together for a delicious dinner (which I posted about yesterday). After dinner last night we had a party. People who have been a part of the company for longer than I’ve been alive were telling great stories of all types of shenanigans. We had some snacks that seemed to fit the spirit of the evening.