Athlete Manual
Team Hardwood DEVO Squad – 2013/14
Congratulations and welcome to Team Hardwood’s Devo Squad program! Joining this program
demonstrates that you are committed to achieving your goals as a cross-country ski racer and that you
take your athletic development seriously. The following manual is intended to introduce you to the goals,
methodology, and training principles and modalities involved in our program. It also contains useful
information on topics such as ski waxing and nutrition, and practical and logistical information about
training and racing this season. We recommend that you read the manual thoroughly, and ask your
coaches if you have any questions or concerns.
Table of Contents
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7.
8.
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10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
Program Overview
Developmental Goals
Coach Profiles
Coaching Philosophy
Roles & Expectations
Your Athletic Development
Basic Principles of Training for Endurance Sport
Team Hardwood’s Training Methodology
Training by Heart Rate Zone
Strength Training
Team Hardwood Testing Protocols
Nutrition & Hydration for Endurance Athletes
Equipment & Clothing
Technique Fundamentals for Classic and Skate Skiing
Ski Preparation & Waxing
Race Licenses, Registration and Costs
The Race Plan
Race Day Script
The Race Review
Fundraising Initiatives
Emergency Response Procedures
Glossary of Skiing, Training and Racing Terms
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1.
Program Overview
“Skiing is fun! Training is fun! Racing is fun! Success is fun!”
Team Hardwood’s “Devo Squad” program provides seasonal and year-round training, coaching and
racing support for nordic ski athletes aged 13 and up who are interested in competing in the Ontario Cup
Series and at National Championships. Athletes work with our team of certified and experienced coaches
to improve their fitness, strength and technique in order to achieve their nordic ski racing goals. Under
the supervision of our coaching staff, Team Hardwood athletes follow a carefully designed training
program, participate in dryland and on-snow group training sessions, attend specialized testing and
training camps, and travel to compete in nordic ski races at the local, provincial, national and
international level. Fun group activities and social functions throughout the year ensure that participants
and parents have an opportunity to unwind and socialize with skiing friends as well. The Team Hardwood
Devo Squad program offers a number of different levels of support, depending on athletes’ goals,
available time, and degree of commitment (see details below).
The Devo Squad program is a proven success. Our athletes have achieved hundreds of medals and
podium finishes at high school, university, provincial, national and even international competitions over
the last decade. Team Hardwood is one of the top nordic ski racing clubs in Ontario and has placed as
high as 2nd at the Canadian Championships. Team Hardwood alumnus, Len Valjas has been a member of
the Canadian National Nordic Ski team for the past five years. Former Team Hardwood athletes, Scott Hill
and Jennifer Jackson are currently on the Canadian Junior Nordic Ski team. In addition, Bella Howden is
on the National Talent Squad. Team Hardwood athletes populate 10 of 44 slots on the Ontario Nordic Ski
Team for the upcoming 2013/14 season, including Ryan Jackson and Soren Meeuwisse. Kieran Jones and
Austin Valjas have also been selected for the Ontario Junior Development team in 2013/14. Team
Hardwood achieved a remarkable 45 podiums and 93 top 10 finishes in Ontario Cup races in 2013! Team
Hardwood athletes won seven medals and 11 top 10 finishes at Nationals and Hardwood was the
seventh ranked club in Canada.
Program Philosophy and Mission
Team Hardwood’s Devo Squad program is inspired by our conviction that participation in competitive
sports programs contributes to the physical, emotional and social well-being of youth. Well-designed
competitive sports programs for youth should focus on developing well-rounded athletes in a fun and
supportive team environment, instilling life lessons, and fostering the development of personal and
social skills that can be applied in other contexts (e.g. school, career). In addition to developing
successful athletes, our racing programs promote values and attitudes (e.g. fair play, sportsmanship,
hard work, perseverance) and equip athletes with personal and social skills (e.g. goal-setting, time
management, teamwork, leadership, coping with disappointment) that will stand them in good stead for
life.
Success is fun, and it is the product of good preparation, hard work and dedication. For us, success
means more than medals and podium finishes; it means self-improvement. Team Hardwood coaches
strive to help every one of our athletes ski their best race possible. For some, this means winning
medals; for others it means going faster than last year, not giving up on that tough uphill, or outsprinting a rival to the finish line. Conceived in this way, all of our athletes have an opportunity to
achieve success. Ultimately, our programs help athletes acquire not only the technical, physical,
emotional and social requisites of successful ski racing, but equip them with skills for success in life, and
instill them with a lifelong passion for skiing and a love of physical activity.
Devo Program – Levels of Support
Devo skiers can chose from a range of programs based on their racing goals and level of commitment:
Platinum; Gold; Silver; and a Graduate program for Devo skiers who wish to continue training and racing
after high school.
The Platinum Program is for skiers who are committed to year-round training that is focused on
acquiring the technique, training, and racing skills necessary to achieve peak performances at the
National Championships and World Junior Championship Trials. Skiers in this program receive a full year
training program, lactate and fitness testing throughout the year, and full waxing and race support at all
the races including the Ontario Cup, Canada Cup, World Junior Trials, and National Championships. The
program includes a spring planning camp, summer training opportunities and full weekend training
starting July 1, 2013
The Gold Program is for skiers whose goals are to race at the Ontario Cup level. The focus will be on
technique, training and learning how to race. Gold Program skiers commit to training in the fall and
winter and attend local races, high school races and the four Ontario Cup race weekends (three in 201314 ski season). The skiers in this program receive a winter training program, field testing and waxing
support at races. The program begins in September and runs to the end of the ski season. Before the
snow falls, training sessions are on Saturday mornings. Once skiing is available, full weekend training
sessions will begin.
The Silver program is designed for high school age athletes as an introduction into cross-country skiing.
Silver program skiers will participate in local club races and high school races. The program begins in
November and continues until the end of ski season with training sessions on Saturday afternoons.
The Graduate Program is for skiers who have graduated from the Devo program and who wish to
continue training and racing after high school. These skiers train independently but receive coaching and
wax support at races attended by the Devo squad. The program includes a training program, on-line
coaching supervision, weekend group training when at home, testing, and race support.
For detailed information regarding fees, payment schedules and additional benefits received by Devo
members, please go to http://hardwoodskiandbike.ca
2.
Developmental Goals
Team Hardwood’s winter racing programs are designed to nurture and develop competitive nordic ski
athletes of all ages. Our coaches are dedicated to helping you achieve your goals in competitive skiing,
whether that is to beat your friends or win medals at Ontario Cup races. Upon graduating from the Devo
program you will have had an opportunity to develop the following:
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advanced knowledge and skills necessary for cross-country ski training, e.g. dryland and
strength training principles and techniques;
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advanced skills associated with training in general (e.g. stretching, warm-up procedures,
clothing selection, hydration and nutrition)
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advanced skills associated with cross-country skiing (balance, weight-shift, diagonal
stride, double-poling and skating)
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Strength training skills using body-weight exercises, medicine balls, uphill bounding, uphill double-poling and plyometrics
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·
·
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advanced strength training skills, e.g. free weights and max strength
social skills in sport, e.g. teamwork, fair play & leadership
pre-race preparation routines (e.g. nutrition, warm-up and mental preparation)
event-specific race tactics (e.g. sprints, mass starts, pacing in long vs short distance
events)
·
proficiency in the care and preparation of ski racing equipment, including high
performance waxing
·
a broad base of elite-level race experience through participation in Ontario Cup and
National level races
3.
Coach Profiles
Ron Howden – Head Coach and Technical Director
Now in his second year with Team Hardwood, Ron has been appointed Head Coach and Technical
Director for Team Hardwood programs. As a former high school, club, provincial and national athlete,
Ron has participated in OFSSA, Provincial and National Championships, World Juniors and the 1988
Olympics. With his strong commitment to both athlete and coach development, Ron will serve as
primary coach for athletes in Hardwood’s Platinum and Gold programs, and will provide overall direction
to the coaching team.
Andrew Kerr, Junior Devo Coach
Andrew Kerr joins Hardwood as Junior Devo Coach for the upcoming 2013/14 season. A graduate of
Bachelor programs in Physical and Health Education and Education, Andrew raced competitively with
Nipissing University for five years and worked with North Bay Nordic in various capacities, including with
skiers in the club’s Learn to Train stream. With additional experience coordinating and coaching children
in other sports, Andrew will serve as coach for skiers in Hardwood’s Junior Devo program, as well as
provide general administrative support to the team.
Ann Peel, Assistant Coach
The Board is delighted to welcome Ann Peel as Assistant Coach. A former national track and field athlete
who won numerous medals for Canada, Ann was a competitive cross country skier in high school and
university, and has skied and instructed at Hardwood for many years. A certified running coach, Ann will
assist with dryland training for athletes in all programs, and will coach skiers in Hardwood’s Silver
program.
Jack Sasseville, Head Coach Emeritus, Masters Coach
As founder of Team Hardwood and coach of the team for many years, former National Team Coach Jack
Sasseville provides guidance, mentorship and valuable advice to the coaching team, in addition to
serving as Masters Coach and President and General Manager at Hardwood Ski and Bike. Team
Hardwood athletes in all programs benefit from Jack’s infectious love of skiing, training and racing, not to
mention his extensive knowledge of what’s happening at any time at the elite level of competitive cross
country skiing.
4.
Coaching Philosophy
We believe that participation in competitive sport contributes to the physical, social and emotional wellbeing of athletes of all ages and abilities. Furthermore, athletes who participate in a well-structured,
age-appropriate, and challenging training program under the supervision of a professional coach are
more likely to achieve their goals, have fun, and avoid injury and overtraining. Drawing on our
specialized knowledge and experience in areas like ski technique, exercise physiology, strength training
and conditioning, and athletic development, we will do our best to design training programs and
activities that are safe, fun, challenging, age-appropriate, and backed by the latest knowledge and trends
in endurance sport.
One of our most important jobs is to help you succeed as competitive skiers. For us, success means more
than medals and podium finishes; it means self-improvement. For some, this means winning medals; for
others it means going faster or skiing better than last year. Either way, we think this approach means that
everyone can be successful, as long as they try their best! Ultimately, we strive to help our athletes
acquire not only the prerequisites of successful ski racing, but the skills for success in life (e.g. planning,
time management, teamwork and perseverance), and to instill in them a lifelong passion for skiing and a
love of physical activity.
5.
Roles & Expectations
The success of Team Hardwood’s racing program is based, among other things, on all participants
(athletes, coaches and parents) recognizing and adhering to a set of mutual responsibilities and
expectations. Athletes, for example, are expected to adhere to the training program as best they can, to
attend team practices and races, to support their peers and respect their coaches and other competitors.
Coaches, meanwhile, are expected to design and implement training programs in the best interest of
their athletes’ long-term development as both competitors and persons, including treating athletes with
dignity and respect. The following sets out a list of responsibilities and expectations for the conduct of
athletes, coaches and parents involved with Team Hardwood’s racing programs.
Coaches
Team Hardwood athletes and parents can expect our coaches to:
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Design and implement training and racing programs that are compatible with the longterm interests and development of athletes as whole persons;
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Design and implement training activities that are safe;
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Act in a professional manner towards race officials, and athletes and coaches from other
Act in a professional manner at all times, including treating all athletes and parents
openly, fairly and respectfully, and refraining from abusive or harassing behaviour;
teams;
·
Participate in regular professional development activities such as coach training courses
to increase their knowledge and skills;
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·
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Respect the privacy and confidentiality of all Team Hardwood athletes and families;
Arrive on time and be adequately prepared for team training sessions;
Communicate regularly with athletes and parents about upcoming training and racing
activities;
·
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Monitor athletes’ iLog entries and comment when appropriate
Be responsive to athlete requests for assistance and feedback; and to parents’ questions
and concerns;
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Hold at least one parents meeting per season to discuss the program and how it can be
changed/improved;
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·
Be reasonably familiar with CCC and CCO race rules and regulations;
Act as an advocate on behalf of Team Hardwood athletes before a race jury in the event
of any racing rules infractions and/or sanctions, whether s/he is the perpetrator or victim of said
infraction;
·
Be familiar with and abide by both Cross Country Canada’s Coaches Code of Conduct
(http://cccski.com/getmedia/0a56ba68-8fe4-480d-a0d555b20dc414b1/244CoachesCodeofConduct.pdf.aspx) and Cross Country Ontario’s (CCO) Coaching
Code of Ethics (http://xco.org/admin/document/coa_code.pdf).
Athletes
Team Hardwood coaches and parents expect our athletes to:
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·
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Commit to their own progress and success;
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attend group dryland and on-snow training sessions on a regular basis;
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be supportive and encouraging of their teammates, and to treat them with respect;
Commit to the training program as designed and implemented by the coaches;
commit to their own health and well-being by ensuring proper nutrition, hydration,
recovery and sleep;
develop self-reliance and independence appropriate to their age in matters such as:
being responsible for following and completing the training program as supplied by the coaches;
arriving to training and races on time and with all needed clothing and equipment for the day’s
activities; caring for equipment; waxing their own skis for training sessions;
be respectful of Team Hardwood coaches and parents, as well as of other competitors,
coaches and race officials;
·
lead a balanced life, including keeping up with schoolwork and spending time with
family and friends;
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participate actively in team fundraising and social events;
represent and embody the sporting values of Team Hardwood, including trying your
best, teamwork, fair play, and respect for others.
In addition, Team Hardwood athletes are expected to familiarize themselves with and adhere to the
Cross Country Ontario Athlete’s Code of Conduct: http://www.xco.org/admin/document/ath_code.pdf.
All athletes and parents are required to sign a copy of CCO’s Code of Conduct and submit it to Judy Doble
at the Hardwood Ski & Bike front desk, where it will be kept on file.
Parents:
Team Hardwood athletes and coaches can expect parents to:
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support their child/athlete in a positive and constructive manner as s/he pursues their
competitive goals in ski racing;
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·
·
·
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be supportive and encouraging of other Team Hardwood athletes;
treat all coaches, athletes, parents, and race officials with respect;
let the coaches coach;
participate in at least one team fundraising activity per year;
volunteer to assist at races in some capacity (e.g. hotel logistics, wax support, tent set-up
etc.)
·
pay program fees and other event costs to Hardwood Ski & Bike in a timely manner.
6.
Your Athletic Development
As you’ve probably noticed at school and amongst your friends, athletic development and maturation in
young people vary considerably, even amongst children and teenagers of similar age. Males and females
develop at different rates too. In addition, experts have recently shown that young athletes do not
develop on an incremental basis, gradually increasing in strength, endurance, skill and flexibility
simultaneously and over time. Rather, at different stages in their growth and maturation, young athletes
will be more predisposed to achieve gains in certain areas (e.g. speed and agility) than in others
(strength and flexibility). We calls these windows of trainability (WOT), which represent ages and stages
in the growth of an athlete during which time they will achieve maximum results from a certain kind of
training. These windows open and close (although never completely) as you progress through the
various stages of maturation. This also means that there are times when focusing on a certain kind of
training outside of the proper window will have little or possibly a negative effect on an athlete’s
performance.
With this in mind, Cross Country Canada (CCC) has developed a model of Long-Term Athlete
Development (or LTAD) that provides athletes, coaches and parents with a “roadmap” of sorts to guide
them through the various stages of athletic development and to ensure that training and competitive
programs for young people are designed to maximize their potential while respecting their
developmental needs.
According to CCC’s LTAD model, Devo skiers fall within two categories or stages of development:
Training to Train (TTT) (Girls 11-15, Boys 12-16); and Learning to Compete (LTC) (Girls 15-19, Boys 1620). Each of these categories represents a different stage in the development and maturation of athletes
(emotionally and socially as well as physically), and with each stage there is a different training emphasis
that is required. Generally speaking, however, these two stages encompass the optimal WOTs for the
development of aerobic fitness and strength development in athletes. Devo coaches have been trained
to use the LTAD model in the context of cross-country skiing in order to design training programs and
activities that match the developmental needs and abilities of young athletes in the TTT and LTC stages.
According to the LTAD recommendations and windows of trainability for athletes at the TTT and LTC
stages, our training program and activities will emphasize the following:
·
·
·
·
·
aerobic capacity and power
strength
anaerobic capacity and power
speed
refinement of technique
Where you fit within these categories depends less on your chronological age than it does on your
physical development and maturation, as indicated by the achievement of certain physical milestones
(e.g. the adolescent growth spurt, onset of menstruation in girls). In order to get the most from Devo
and to help us customize the program to suit your needs, you (along with your parents) will need to
start monitoring your own growth and development and to alert your parents and coaches when major
milestones have been achieved.
One of the most important development milestones in young athletes is attaining what is known as Peak
Height Velocity (PHV) – which means the maximum rate of growth in height during your adolescent
growth spurt. PHV serves as a developmental cue for athletes and coaches, signaling the opening and
closing of various windows of trainability. At this point, certain types of training will be introduced,
emphasized or ceased altogether. PHV in girls typically takes place between 11 and 12 years of age, while
PHV in boys is typically between 13 and 14. Athletes, coaches and parents with ambitious goals for
competitive sport need to establish a system for monitoring changes in athletes’ growth in order to
optimize training. Prior to the adolescent growth spurt athletes should have their height measured
annually. As soon as the parent/coach detects an increase in the rate of growth, measurements should
be taken every 3 months to identify when the point of PHV has been reached.
Given the age at which athletes enter the Devo program, most will have already reached PHV (with the
exception of some boys) and their rate of growth will have begun to decrease. PHV is an important
developmental cue, as it signals the opening and closing of a number of WOTs. For example, the prime
WOT for developing aerobic capacity is in the year or two prior to PHV. The WOT for developing strength,
meanwhile, begins to open immediately following the attainment of PHV in girls and 12-18 months after
PHV is attained in boys. A second WOT for strength opens for girls after the onset of menstruation. The
TTT and LTC stages are also important WOTs for the development of speed, aerobic power, and
anaerobic capacity.
Failure to pay attention to developmental cues such as PHV does not mean the end of your athletic
career. Your various athletic capacities and abilities are always trainable to a degree. The point of
monitoring developmental cues and customizing training programs around them is to maximize your
inherent genetic potential in the sport. While few athletes will have the necessary time, desire or
commitment to achieve their full potential, using the LTAD approach ensures that athletes achieve their
best possible results given the time available and their level of commitment.
7.
Basic Principles of Training for Endurance Sport
Since we generally meet twice a week for group workouts, the majority of your training will be done on
your own, with family and friends, or through other activities and sports teams that you participate in.
The following principles and tips on training are provided in order to ensure that you train properly and
avoid injury and overtraining while working out on your own. Firstly, in order to get the most out of our
group sessions and to succeed at cross-country ski racing, athletes your age should:
·
participate in 6-9 (TTT) and 9-12 (LTC) training sessions per week, including our group
workouts. This means training of some kind almost every day and sometimes 2 workouts per day
·
devote at least 2 workouts per week to strength training (e.g. core, plyometrics, free
weights, specific strength)
·
follow the training program provided by your coach. Strive for at least 95% conformity
to the plan prepared by your coach. Missing workouts on a regular basis will prevent you from
making needed gains and inhibit your ability to progress to and tolerate subsequent phases of
training. If you’re consistently missing workouts, contact you coach ASAP to discuss the situation.
·
make time for technique. Focus on your technique a couple of times per week. For
example, focus on one aspect of technique during an easy rollerski, or throw in a few technique drills
while doing a distance ski. Don’t neglect technique during intensity training either. The best skiers
are the ones who maintain good technique while under stress.
·
make time for rest and recovery. Training hundreds of hours per year places significant
physical and physiological demands on the body. Try to get 8-10 hours of sleep per night, take naps
in the daytime, and engage in active recovery activities such as yoga, massage, and short very easy
recovery runs
·
follow a regular stretching routine.
In addition to following this regimen, there are a number of basic principles and concepts in training for
endurance sport that you should become familiar with and incorporate into your training routine:
a. Goal-setting and Planning
·
Set realistic goals for what you want to achieve each competitive season. Goals should
challenge you to push your personal limits, but not be so ambitious as to set you up for failure. This
means that if you’re a top-ten finisher, you might set a goal of achieving a top-3 result. If you’re fairly
new to the sport, then goals like mastering basic technique, learning to wax your own skis, or
completing your first O-Cup race would be more realistic.
·
“Fail to plan and you can plan to fail” In order to achieve your goals you need to plan
how to get there. You need to understand what kind of training you need to do, what skills you need
to acquire, how often to train, etc. Then, in consultation with your coach, develop a plan and set
weekly and monthly objectives for your training (e.g. “I will ski 3x per week” or “I will ski 200km per
month”).
b. Alternate Hard / Easy workouts
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Athletes who train the same way and with the same intensity (low or high) all the time
seldom progress. Athletes grow fitter by alternating between periods of high intensity, which
stresses the body, and periods of low intensity, rest and recovery. Athletes incorporate this into their
training by having hard and easy training days, as well as hard/easy weeks and months. We call this
periodization.
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Periodization works because of the body’s response to training. When we train hard
(overload) and then rest, our body recovers and overcompensates or adapts by adding muscle and
becoming more efficient so that we can tolerate the next hard bout of training more easily. Thus, the
basic process involved in all training is: overload, recovery, adaptation
·
As you plan your week’s training, make sure to alternate hard and easy days. Each
workout should be planned with the next workout in mind as well. For e.g. don’t do your longest run
or ski of the week the day after hard intervals or a tough strength workout (and vice versa). The day
after a hard training session, go for an easy run/ski/ride. If you plan 2 sessions in a day, make sure
one is a relatively easy, recovery-type one.
c. Engage in different types of training
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There are many different kinds of training and you should engage in a good mix of these
in order to develop in a well-rounded fashion
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Firstly, training can be either general or specific. General training is any kind of activity
that improves cardiovascular fitness and strength, but that does not necessarily have anything to do
with the sport in which you compete. Therefore, cycling is a general training activity for crosscountry skiing. Specific training is a form of training that is more closely related to the sport in which
you compete, because it uses similar muscles groups and mimics movement pattern. Ski walking or
striding with poles is a more specific form of training for cross-country skiing than cycling. Skiing on
snow is the most specific form of training.
·
We do general training and participate in a variety of sports during the off-season and
gradually increase the specificity of training as the competitive season approaches. Training in
competition season is as specific as possible.
·
Athletes in the TTT stage are encouraged to remain involved in one other sport besides
cross-country skiing, paying attention to proper periodization to maximize performance while
minimizing the risks of overtraining. Athletes in the LTC stage are encouraged to train for high
performance in only one sport, while maintaining involvement in one other sport for off-season
training and to prevent going stale.
·
Next, training can fall into a number of different categories, including: aerobic
endurance; aerobic intensity; technique; strength; flexibility; speed and agility. In order of priority,
your training should emphasize the following types of training*:
·
Aerobic endurance – lots of long, easy workouts (skiing, rollerskiing, running, hiking and
cycling). Particularly important for TTT athletes.
•
•
Aerobic intensity – do 1-2 interval style workouts/week (e.g. 4x4min ski-striding workout)
•
Technique, technique, technique – spend some time every week focusing on improving your
technique; do this during easy distance workouts
•
Speed – 1x per week, usually as blocks of 10sec sprints on rollerskis and skis as the
competitive season approaches
Strength – do strength training 2-3x per week (core, free weights, plyometrics, max strength,
arms/legs-only on skis and rollerskis
•
Flexibility – stretch after most workouts, do a few dynamic stretches before a workout
detailed explanations of the various types of training appear in subsequent sections below.
d. Overdistance or Long Slow Distance (LSD)
·
Overdistance or Long Slow Distance (LSD) workouts are important for developing
stamina and endurance and should be performed once a week.
·
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Skiing, rollerskiing, jogging, cycling, or hiking for 2 – 4 hours
The intensity should be very low. You should be able to pass the “talk test”, meaning you
can carry on a conversation with a partner while doing these workouts. Avoid the temptation to
compete with friends and hammer! (save it for the races)
·
Overdistance workouts are necessary for training ALL your slow twitch muscle fibres.
Slow Twitch fibres (see Glossary) are lazy, in the sense that during a normal low intensity workout we
only recruit about 1/3 of them, the rest do little work. The only way to recruit the other 2/3s is to
fatigue the first 1/3 until the body is forced to recruit the rest. The only way to do this is to go looong
and slooooww. If you never do overdistance workouts you will never train the majority of your slow
twitch muscles fibres and you won’t have much endurance.
Overdistance workouts also encourage the capillarization of muscle tissue and greater densities of
mitochondria, often called the cellular power plants of the human body
e. Don’t Overspecialize
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Cross-country skiing is a late-specialization sport, meaning that you will not reach your
peak potential in the sport until you are in your late twenties. There is no evidence that exclusive
training in skiing before about age 16 improves long-term performance. In fact, it is best that
athletes in the TTT stage continue to participate in 2-3 sports. Sports such as running, soccer,
triathlon and cycling are very compatible with cross-country skiing during the off-season. Having said
that, you will want to focus your training on one sport during the competitive season. Trying to
compete at an elite level in two sports simultaneously is asking for trouble.
·
LTC-aged athletes should be starting to chose a single sport to focus on for high
performance training and elite competition. The demands of training and racing, and the need for a
significant rest and recovery period after the competitive season ends make it difficult and even
counterproductive to try to compete in two different sports at this level.
f.
Nutrition and Hydration
·
As a competitive endurance athlete it is very important that you pay attention to proper
nutrition and hydration (see Nutrition and Hydration section below)
·
Think about and plan for your nutritional and hydration needs for before, during and
after each training session or competition
·
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Always carry a water bottle and a snack for any workout lasting longer than 30-40mins
Keep in mind: a 1-2% reduction in water volume in the body translates into a 3%
reduction in athletic performance.
g. Training Doesn’t Make You Fit (Huh!!?)
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You read that right. As Jack Sasseville says, “Training doesn’t make you fit, training
makes you tired! Training plus rest and recovery make you fit!”.
·
Recall that the main processes involved in training the athletic body are: overload,
recovery, and adaptation/overcompensation. In other words, after stressing the body with training
stimuli you have to REST and RECOVER, so tissues can be repaired and adaptation can take place. No
rest and recovery = no adaptation and improvement.
·
You must be as vigilant about your rest and recovery as you are about your training, in
fact, they ARE part of your training. Get LOTS of sleep, take naps, get a massage, go for an easy jog,
climb into the hot tub etc.
h. Listen to Your Body
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Pay attention to signals from your body that something is not right
Substitute a light workout for a hard one, or take a day off, if you are feeling really tired
and fatigued
If you feel the onset of any sudden, sharp pains in your muscles or joints while working out, stop what
you’re doing. Consult a parent, doctor or coach if the pain persists
8.
Team Hardwood’s Training Methodology
Team Hardwood’s training programs are based on a number of models and systems, including CCC’s LTAD
model not to mention Head Coach Jack Sasseville’s 35 years of experience training elite nordic ski
athletes from the midget to Olympic level. We provide year-round and seasonal training programs that
are age-appropriate and customized to match the development, goals, and commitment of each athlete.
At the highest level of generality our training programs operate on the basis of three principles and
processes: overload; recovery; adaptation. The trained athlete undergoes physical and physiological
adaptations (i.e. gets fitter) in response to alternating phases of overload (training stimuli) and recovery
(rest and regeneration). The foundation of our training program consists of a customized training plan
for each athlete and regular group training sessions focusing on ski technique, aerobic endurance and
power, strength, speed and race tactics. Training plans emphasize aerobic training at various intensities
through both general (running, cycling) and ski-specific activities (roller-skiing, ski-striding), as well as
general and ski-specific strength exercises.
“You have to ski slow in order to ski fast.” The concept of periodization is central to our programs as well.
Throughout the training program athletes move through a series of training cycles, each designed with a
particular emphasis in terms of the kinds of training stimuli and physiological adaptation involved. For
example, late spring and early summer dryland training consists primarily of high volume, low intensity
aerobic activity designed to increase athletes’ cardiovascular endurance and ability to tolerate higher,
more intense training loads later in the season. More demanding “intensity blocks” during fall dryland
training simulate the physiological demands of racing and increase athletes’ aerobic power.
Group workouts are a vital component of our program as well. In addition to providing important
instructional time, group workouts serve to motivate athletes to improve and provide them with
opportunities to build and strengthen bonds with teammates.
Most group training sessions incorporate some technical elements as well, in which athletes work on
various aspects of good skiing technique (e.g. balance, weight shift, forward body position,
uphill/downhill technique). Video analysis of athletes’ ski technique is used regularly for instructional
and diagnostic purposes. Team Hardwood coaches are trained and certified in the current technical
norms for cross country skiing and instruction, and are aware of and incorporate cutting-edge
developments in ski technique from the World Cup circuit.
While many of our athletes train year-round and log hundreds of training hours, our program is also
designed to ensure that they learn to recognize and react to the signs of fatigue and overtraining.
Successful athletes take their rest and recovery sessions as seriously as their training. As Jack Sasseville
says “Training doesn’t make you fit, training makes you tired! Training plus rest and recovery make you
fit!”. Team Hardwood coaches design training programs that ensure adequate rest and recovery, and
monitor athlete training logs on-line for signs of fatigue and overstress. Athletes are also taught basic
self-monitoring protocols to gauge their body’s response to training stress.
Testing plays an important part in our programs as well. Our programs incorporate a series of regular
testing protocols that are designed to benchmark athletes’ fitness, monitor their responses and
adaptation to training, motivate them to improve, reveal signs of overstress, and validate the overall
training program (and recalibrate if necessary). Regular uphill ski-striding and double-poling roller-ski
tests enable coaches and athletes to quantify and track improvements in aerobic fitness. We also use the
National Cross-Country Ski Team’s strength testing protocol to measure our athletes’ progress in strength
training.
Finally, Team Hardwood’s formula for success involves continuous experimentation and innovation in
training methods and techniques. Research suggests that the positive effects and adaptations produced
by any one training program decrease over the medium to long term. What worked for an athlete last
year may not produce progressive adaptation the following year. Coaches and athletes need to introduce
new routines, techniques and tools into their training regimens in order to ward off the dangers of going
stale. Team Hardwood coaches strive to remain informed and up-to-date on the latest trends, products
and research in areas such as endurance training, strength training, and athlete development.
9.
Training by Heart Rate Zone
Training by heart rate zone is an effective way to develop different aspects of the cardiovascular system,
such as aerobic endurance versus aerobic power. Athletes measure their heart rate on a regular basis to
monitor the intensity of workouts, establish heart rates zones for different kinds of training, and detect
signs of fatigue and overtraining. Heart rate (HR) training is central to Team Hardwood’s training
regimen and all Devo athletes need to become familiar with how to do it. All Devo athletes (Platinum
and Gold) should purchase a heart rate monitor and learn how to use it.
Training by heart rate zone is an individualized training technique. By measuring your maximum heart
rate (MaxHR) and calculating HR training zones based on this figure it is possible to define optimal HR
training zones that are unique to you.
Determining HR Training Zones Using the MaxHR Test
The first step in this method is to establish your maximum heart rate (MaxHR). There are a number of
ways of doing this. First, there are several age-adjusted formulae that can be used, e.g. MaxHR = 220
minus your age in years (226 minus age for women), however, these have a large margin of error and are
generally not accurate enough for our purposes. Second, you can measure your MaxHR using a watch
and feeling your pulse immediately after an intense interval. This method has its drawbacks as well,
including the fact that your HR will decrease while you stop to measure it. The third and most accurate
method is to wear a HR monitor while performing a MaxHR test. You will need a HR monitor (consisting
of a chest strap and wrist-mounted recording device) to perform this test.
To measure your MaxHR, begin with a 20 minute warm-up jog. Then, on either a track or a long, gradual
uphill, complete 3 hard intervals lasting approx 4 mins each with 3 mins of jogging in between. The first 2
intervals should be performed just below your maximum, but the third should be an all-out effort,
especially in the final minute. Check your heart rate monitor immediately after the 3 rd interval to see
your MaxHR. Some HR monitors will also display a figure for MaxHR reached during the test, and may
also allow you to download your test data so that you can review it on your computer. (Don’t forget to
cool down after the test.) It is worth repeating this test on occasion to verify that your MaxHR has not
changed.
Once you have identified your maximum HR you can calculate your optimal training zones based on
percentages of your maximum HR. The idea is to keep your HR within a specific range when engaged in
different kinds of training (e.g. easy distance versus hard intensity). Most HR monitors have a HR zone or
“limit” feature that allows you to program your watch to sound an alarm when your HR either falls below
or rises above the zone you are training.
The following describes the different heart rate training zones. We will not necessarily incorporate all of
the zones identified here into our training.
Heart Rate Training Zones by MaxHR:
Zone 1
·
·
·
heart rate = 60-75% of max heart rate
do your “easy distance” training in this zone
training here by most skiers is much too fast (allowing their HR to creep up out of the
zone)
·
·
·
·
you should be able to pass the “talk test”, if not, SLOW DOWN!
·
·
·
heart rate = 75-80% of max heart rate
the very best skiers ski relatively slower here than most other skiers
for longer workouts stay in the middle of the range
for recovery workouts (2nd in a day, or an easy day) stay in the lower end of the range
Zone 2
generally not a useful zone
too many athletes allow their HR to creep into this zone during Zone 1 workouts, too
much training in Zone 2 can lead to excess fatigue and overtraining syndrome
Zone 3
·
·
·
·
·
heart rate = 80-90% of max heart rate
·
·
·
heart rate = 90-95% of max heart rate
·
·
·
heart rate = 95-100% of max heart rate
almost all intervals are done at this intensity
learn to feel what the pace in this zone feels like
the pace is one that you can hold for 15-30mins
race pace for races 5km and longer, and at the start of shorter races
Zone 4
use this zone for intervals in the weeks leading up to peak competition
race pace for races 3-5km and the last 1-2kms of all races
Zone 5
10.
this is the zone used for speed and sprint training
race pace for the start of mass starts and sprint finishes
Strength training
Strength training is a vital component of Team Hardwood’s training program, especially for Devo athletes
at the TTT and LTC stages of athletic development. A critical “window of trainability” for strength
development opens for girls immediately following the adolescent growth spurt and the onset of
menstruation. The strength window for boys opens 12-18 months after their growth spurt. Muscular
endurance and power are critical to nordic athletes’ racing success, enabling them to sustain high speed
and good form in both sprint and distance races. Strength training also helps to protect athletes from
injury.
Our strength training program will be divided into several periods, each with its own emphasis in terms
of the kinds of strength gains and adaptations we are trying to encourage. In general, our strength
training will progress from general (e.g. free weights) to more ski-specific workouts, such as legs-only
rollerskiing and uphill double-poling.
Types of Strength Training
General Strength
·
General strength training targets the core and most other major muscle groups through
a variety of strength training methods ranging from free weights and body weight exercises to
weight machines and functional strength exercises
·
Goals include increasing muscle size and strength, as well as strengthening connective
tissues (tendons and ligaments) in preparation for higher stress forms of training such as Max
Strength
·
·
·
·
·
Split the workout time into thirds between Upper Body/Lower Body/Core
Complete 8 – 12 reps for each set (13-15 would be failure)
Complete 2 – 4 sets for each exercise
Rest one minute between each set
Avoid redundant exercises
Upper Body
Pull-ups
Push-ups
Dips
Deltoid Raises
Bench Press
Seated Rowing
Lat-Pull downs
Triceps Press
Lower Body
Squat
Lunge
Leg Press
One-Legged Squat
Hamstring Curls
Hop Skate
Box Jump
Dead Lift
Core
Sit-ups
Crunches
V-sits
Rowing
Canoeing
Superman
Side Crunch
Side Lift
Max Strength
·
Maximum strength refers to the maximum amount of force generated by a single
muscular contraction
·
Max strength training increases muscular force by increasing the size of muscles and
encourages the recruitment of all available muscle fibres
·
·
·
·
·
·
An important athletic capacity for sprinting, mass starts, and dropping rivals on uphills
Pick 2 upper body exercises and 2 lower body exercises
Complete 3 – 5 reps for each exercise (6 would be failure)
Complete 4 – 6 sets for each exercise
Rest 2 min between each set
After the 4 exercises completed, use remainder of time as core
Upper Body
Lower Body
Bench Press
Squat
Pull-ups (add weight if needed)
Jerk
Lat-pull downs (if cannot do 4 pull-ups) One-legged Leg Press
Speed and Power / Specificity
·
Speed and power training encourage the elastic strength of our muscles, that is, the
speed of muscular contractions
·
·
·
·
Stability
Sit-ups
Consists primarily of dry-land ski simulation exercises, e.g. Spenst exercises
Focus is placed on speed, power, stability and specificity
A gradual to steeply graded hill may be necessary to achieve desired effectiveness
Stability and body weight exercises balance out the remaining time for each workout
Plyometrics
Diagonal slow/balance
Crunches
V-sits
Rowing
Push-ups
Lunges
Side-bridge
Diagonal power
Diagonal hop
Diagonal fast
Skate slow/balance
Skate power
Skate hop
Skate fast
Specific Strength
·
Refers to any type of strength training that uses muscle groups and movements that are
very similar to those used in the sport for which one is training (e.g. use of a Ski Erg machine for
double-pole strength training)
·
Some specific strength training on roller skis should be incorporated into every roller ski
Endurance workout. There are two types: double poling only and legs only skating
·
This workout may be comprised of alternating segments of varying lengths of legs only
and double poling, or strictly one or the other for the duration
·
Your heart rate must always fall within Endurance zone while performing these workouts
11.
Team Hardwood Testing Protocols
Testing plays a very important role in ensuring the effectiveness of the Devo training program. Our
program incorporates a series of regular testing protocols that are designed to benchmark athletes’
fitness, monitor their responses and adaptation to training, motivate them to improve, reveal signs of
overstress, and validate the overall training program (and recalibrate if necessary). Regular uphill skistriding and double-poling roller-ski tests enable coaches and athletes to quantify and track
improvements in aerobic fitness. We also use the National Cross Country Ski Team’s strength testing
protocol to measure our athletes’ progress in strength training. The following explains the purpose of
each of the tests we use and the protocols by which they conducted and the results analyzed.
i) National Ski Team (NST) Strength Test
We administer the NST Strength Test as a means of benchmarking and tracking athlete’s gains in strength
relative to Cross Country Canada’s benchmarks for athletes of similar ages. The test consists of 5
exercises, with athletes completing as many repetitions as possible in 1 minute for each exercise, with 1
minute rest between each station. The stations are completed in the following order: pull-ups, sit-ups,
push-ups, box jumps, and dips. These exercises use the major muscle groups that are used most
extensively in cross country skiing.
Protocol
The athlete begins with a ten to fifteen minute warm-up at a previously determined sub-endurance
pace, preferably running. The test begins with one athlete at the first apparatus, the pull-up bar, and a
partner who will count repetitions completed. The coach will keep time, calling out start and stop times,
as well as increments in seconds (optional).
Pull-Ups: Beginning with pull-ups, the athlete completes as many repetitions as possible in one minute,
with the aid of a partner counting and checking for quality. To reach the point of desired quality, the
athlete uses a pronated grip (palms facing away from the athlete) and must raise their chin clearly above
the pull-up bar. One repetition should be completed in a smooth motion with a straight body; a “kip” is
not allowed! After 60 seconds the athlete then proceeds to the sit-up station. (A second athlete and
their partner will now proceed to the pull-up bar to begin their test and so forth)
Sit-Ups: After one minute has passed since the completion of the pull-ups, the athlete will begin to
complete as many sit-up repetitions as possible. The athlete must maintain a position where their arms
cross over their chest, and their hands firmly grasp their shoulders. One repetition has been completed
when the athlete’s back, which is flat on the ground, is raised up to a point where the elbows can touch
within ten centimeters of the top of the knee cap and is subsequently lowered to the original starting
position. The partner aids in support by holding the athletes ankles and feet firmly to the floor and,
again, by counting. After 60 seconds the athlete then proceeds to the push-up station.
Push-Ups: After one minute has passed since the completion of the sit-ups, the athlete will begin to
complete as many push-ups as possible in one minute. The desired quality has been reached when the
athlete completes one push-up with hands placed slightly wider than shoulder width apart on the floor,
and lowers themselves down to a position where the elbows are bent at a ninety degree angle. The body
position must be completely straight from shoulders to heels. The athlete then proceeds to the box jump
station.
Box Jumps: following a minute rest after the completion of the push-up station, the athlete may begin
their box jumps. The highest level of quality has been reached when the athlete jumps with a twofooted-take-off and lands in a similar fashion with a minimum of three quarters of the length of their
feet landing firmly on the top of the box (18 inches high). The partner, as at all stations, will aid by
counting and looking for quality errors. Following a full minute at the box jump station, the athlete then
proceeds to the dips station.
Dips: after a one minute rest, the athlete completes as many dips as possible in one minute. The highest
level of quality would ensure that the athlete’s heels only are placed on top of a box or bench of similar
height to the bench on which their hands are placed and the legs are kept completely straight
throughout the test. The athlete may not allow their calves or lower legs to touch the supporting
box/bench that their heels are placed on. In addition, the athlete will begin with their elbows straight
and bending as they lower themselves down so as to have their elbows at a ninety degree angle with
their back kept close to the supporting box. Raising themselves up from this position to return to the
straightened arm position would complete one repetition.
Analysis
A cumulative total is made from all stations, with the pull-up result being multiplied by a factor of three.
All other stations maintain their absolute value. Athletes and coaches can compare their scores to
previous test results, other athletes, and to age group standards as identified by Cross Country Canada
(see below).
ii) Functional Analysis
A functional analysis of each athlete is conducted at the beginning of the annual training program.
Functional analysis consists of a series of movement, strength and range-of-motion exercises designed to
test for biomechanical function/dysfunction related to cross-country skiing. Functional analysis can help
to identify muscle weakness and imbalance, as well as limits to range-of-motion and flexibility that can
impinge on proper technique. Athletes will be given a program of exercises to address any deficiencies
that are detected. These tests are also a good time to identify new and/or nagging injuries from the
racing season and to prescribe a course of athletic therapy prior to the resumption of hard training. The
functional test and analysis will be carried out by certified athletic therapists at the Performance Centre
at Hardwood Ski & Bike.
12.
NUTRITION AND HYDRATION FOR ENDURANCE ATHLETES
As an endurance sport athlete, nutrition and hydration are very important factors to consider in your
training and racing. After all, you are the engine, food and fluid are your fuel! It’s been said that “you
can’t make an average athlete elite with a good diet, but you can make an elite athlete average with a
poor diet”. Ensuring that you select the right foods and fluids, and that you ingest them at the right time,
is your responsibility, and you will be rewarded by investing time in learning more about them. This
manual contains some basic guidelines for healthy eating for endurance athletes, and includes some
resource material to help you make the right choices.
Athletes and Nutrition
First of all, like the rest of the population, athletes’ diets must be varied and well balanced in order to
supply their bodies with the energy and nutrients they need and for the growth, repair and maintenance
of tissue. Having said that, due to the demands placed on their bodies, athletes have specific nutritional
and fluid needs as compared to the sedentary population. You will need to pay attention to the following
in order to ensure optimal performance during training and racing:
·
Variety – eat a variety of foods from all major food groups to ensure that you are getting
all the energy and nutrients that your body requires to complete your training, and to grow and
repair tissues afterward.
·
Energy – because you will be burning many more calories per day than a sedentary
person, make sure that you replenish stores of energy by eating foods that a rich in high quality
calories, carbohydrates in particular.
·
Carbohydrates - Most of the energy you use in training comes from carbohydrate
sources stored in the muscles in the form of glycogen. These stores can be depleted in as little as 7590 minutes of exercise. Therefore, they must be replenished. Choose so-called Low Glycemic Index
(LGI) foods, ie. slow-metabolizing, sources of carbohydrate, such as most fruits, vegetables, and
whole grain products. High GI carbohydrates can be ingested during and immediately after exercise
to replenish glycogen supplies. Carbohydrates have received a bad rap over the last decade or so,
especially from protein-rich fad diet gurus. Ignore them!
·
Fluid – your need for water increases as a result of exercise due to fluid loss associated
with sweating and rapid respiration. Dehydration can lead to a decrease in performance and, in
extreme cases, can be dangerous. Always ensure that you are adequately hydrated before, during
and after training. A good indicator of how well-hydrated you are is the colour of your urine. If it runs
clear, you’re well-hydrated. If it’s yellow, drink some fluids! Water is reliable, but many athletes use
various sport drinks as well, because they contain small quantities of energy, micronutrients and
minerals. Experiment with different brands and see what works for you.
·
Protein – athletes require somewhat more protein than sedentary persons in order to
build, repair and maintain muscle mass.
For recommended daily intake of the various food groups, see the copy of Canada’s Food Guide and
other nutritional tips included with this Manual.
Nutrient Timing
The concept of nutrient timing means simply that it is not only what you eat but when you eat it that
matters in achieving peak performance. The following are a few guidelines for eating and drinking
before, during and after training and racing.
Nutrition and Training
Most training sessions should be conducted 2-3 hours after any substantial meal. Depending on the
length and intensity of the exercise, you may wish to have a small carbohydrate snack 30-60 mins prior in
order to top up your tank. You should drink 250-500ml of fluid as well.
You should consider eating small quantities of HGI carbohydrate during long training sessions (45mins+)
or while completing interval workouts. It is best to take these in liquid form. A few sips of an energy drink
every 15 mins should do. Some athletes will ingest small snacks in solid form during low intensity
overdistance workouts.
Post-workout hydration and nutrition are important as well. Be sure to drink plenty of fluids after every
training session. Consuming a protein and carbohydrate-rich recovery drink within 1-3 hours after a hard
workout has been shown to speed the replenishment of muscle glycogen, reduce muscle soreness and
speed regeneration of muscle tissues. Waiting for longer than this to eat means less optimal recovery
and regeneration.
Nutrition and Racing
Nutrient timing can be especially important prior to and during competitions. Cross Country Canada
offers the following guidelines for eating and racing.
On race-days you should eat a substantial carbohydrate meal approximately 3 hours prior to your event.
A pre-race sport drink or gel can also be taken up to an hour before your race in order to top up your
energy stores. Tip: don’t experiment with new foods/drinks on race-day. Keep it familiar and easily
digestible. Experiment with new formulas and products during training events like time-trials.
During long distance races (20km+) you may wish to consider eating and drinking during the event. In
this case, consuming a few sips of a sport drink every 15 mins, and/or ingesting a gel or two is advisable.
You may carry these items with you or consume them at designated feed zones (if available). Remember
that fluids and nutrients will take 15-20 minutes to enter the bloodstream after being ingested. Take on
fluid/food BEFORE you start to feel like you really need it.
In a sprint competition, where you may have brief rest periods between heats, it is worthwhile to
consume small amounts of a carbohydrate drink every 15 minutes.
After every race, you should drink fluids and consume a recovery drink or meal of some kind that is rich
in protein and carbohydrates, preferably within 1-3 hours of competition. This is especially important at
multi-day events where you are trying to maximize your recovery to prepare for the next day’s race.
13.
EQUIPMENT & CLOTHING
Athletes are responsible for ensuring that they come to training with the appropriate
equipment and clothing for each training session:
•
•
•
•
•
•
•
Running shoes for dryland training
Appropriate workout clothing for the day’s weather and activity
Ski-striding poles for dryland training (10cm shorter than your regular Classic
poles)
Skate and/or Classic rollerskis (Senior Devo & Masters only)
Digital watch with chrono functions
Heart Rate monitor (Sr Devo & Masters only)
Racing skis, poles, boots & bindings for both Skate & Classic technique
(please refer to table for guide for various levels of Team Hardwood athlete)
Equipment
Skate Skis
Classic Skis
Combi Skis
Skate Poles
Classic Poles
Skate Boots
Classic Boots
Combi Boots
Silver
✔
✔
Program
Junior Devo
Alternative
Alternative
✔
✔
✔
✔
Gold
✔
✔
Platinum
✔
✔
✔
✔
✔
✔
✔
✔
✔
✔
✔
Junior Devo-Minimal equipment is combi skis, combi boots, skate and classic poles. Classic and
skate skis can be purchased, if the athlete is showing interest and aptitude for cross-country
skiing.
Gold Athletes-Race skis are required and training skis are recommended. Training skate skis
should be a first priority as there are a greater number of skate races.
Platinum Athletes-Race skis (multiple pairs are recommended) and training skis are required.
•
•
personal training wax kit containing a selection of grip and glide waxes for a
variety of temperatures and snow conditions, along with accessories for
applying/removing wax, base structuring, polishing, etc., including corks,
brushes, iron, scrapers, wax remover (all available at the Hardwood Pro Shop)
Team Hardwood uniform – athletes are responsible for ordering and
purchasing a team racing uniform consisting, at minimum, of racing tights
(long-sleeved top, vests, jackets are also available)
In addition, Junior and Senior Devo athletes and coaches will have access to Team
Hardwood’s waxbox, benches, test skis, and heated tent at selected races, including OCups, World Junior Trials and Nationals. This vital team equipment is funded through
donations and team fundraising activities, including running the parking lot at the Canada
Cup and Epic 8 Hour mountain bike races.
Clothing Selection and Systems for Training and Racing
Choosing and wearing proper clothing during training and racing are very important in terms of your
comfort and safety. The wrong choice can leave you uncomfortable at best, and can pose real risks,
including overheating, dehydration, hypothermia and frostbite! To remain both comfortable and safe
during training and racing, bear in mind the following tips, and experiment on your own with different
clothing systems in order to find what works for you.
·
check the weather and dress accordingly! For longer workouts, check the local radar for
signs of incoming rain or storm-fronts.
·
dress in layers – this allows you to adjust your clothing for your level of exertion and
changing weather conditions.
·
drop a layer BEFORE you overheat, avoid excess condensation build-up or sweating to
avoid getting the chills, especially in cold weather.
·
avoid wearing cotton, especially in winter – cotton is a hydrophilic (water-loving) fabric
that will absorb and retain moisture, thereby absorbing your body heat and giving you the chills.
·
prior to races and hard intensity training, dress so that you feel slightly chilled just
before you start. You will warm up soon enough and this avoids the risk of overheating.
·
a light ski vest is a very good investment. They increase comfort on cold days without
adding bulk or inhibiting movement.
·
dress to protect sensitive body parts, especially on high wind-chill days. Windproof
briefs for males are essential. Females can protect nipple areas with an extra sports bra or duct tape
(on your clothing!). Dermatone cream on your cheeks and nose will help protect your face from
frostbite.
·
wear long sleeves or sunscreen during summer dryland training to reduce UV ray
exposure and the risk of sun burn.
·
for group training sessions and races, bring a spare change of clothing in case you get
wet and chilled from perspiration or rain.
·
wear an extra layer during technique workouts, as there will be more periods of
stopping and discussion.
·
wear an extra layer during pre-race warm-up, but make sure you do not overheat, and
keep your warm-up layer on until the last moments before the start, especially on cold days.
·
If you’re overheating on the trail, try unzipping your top and removing your hat first (as
long as there is no risk of frostbite to your ears)
14.
Technique Fundamentals for Classic and Skate Skiing
Good technique is fundamental to racing fast, as it improves efficiency and saves energy over the course
of a race. You can’t go fast if you are expending energy struggling with your balance or coordination all
the time. We will work on technique a great deal over the course of this program. The following lists a
few basic technique reminders for each of the major techniques in classic and skate skiing. It’s
impossible
to think about all of these things at once while skiing. Instead, while doing an easy ski, try to focus on
one for at least several minutes at a time, then focus on something else. In his fascinating book, Outliers,
Malcolm Gladwell shows that it takes up to 10,000 hours to master complex skills like playing a sport or
playing a musical instrument at an elite level, so the sooner you start focusing on technique the better!
Classic Ski Technique:
Double Pole
·
Use the biggest muscles more frequently and the smaller muscles less (no big finish with
·
·
·
·
·
·
Beginning with high hands, just above your shoulders
poles).
Hands and arms move “with” the torso for the majority of push phase.
Hands stay close to the body throughout the stride.
All compressions come from the stomach (higher up the body than the waist).
The slower you go, the sooner your hands stop.
Keep a relaxed athletic stance from hips down to feet.
Diagonal Stride
·
·
·
·
·
·
·
Ski on one ski at all times
·
Use the recovery of the arms to help set the wax and maintain speed (proper timing is
Shift weight over and forward with the entire side of the body, from foot to shoulder.
Hips slightly forward of feet
Maintain ankle flexion to attain a forward body position
Forceful and very fast kick down, not back.
Begin the poling phase with a crunch at the stomach
All double poling fundamentals apply
Kick Double Pole
essential).
·
·
·
Forceful and very fast kick down, not back.
Glide leg should be relaxed with weight distributed closer to the heel.
All other double poling fundamentals apply.
Skating Technique:
The following points apply to all three major skating techniques, One Skate, Two Skate and Offset. For
descriptions of these techniques see the Glossary of Terms below.
Lower Body
·
Relation of ankle angle and knee angle is crucial. Beginners normally need much more
angle in both (somewhat more in ankles than knees).
·
·
·
Hips slightly ahead of feet
·
·
·
Little to zero bending from the waist (not hanging on the poles)
Foot plant directly underneath body from both front and side view
Kick straight to the side with full extension
Torso
All compressions come from the stomach (higher up the body than the waist).
Torso points straight down the trail, no twisting!
Upper Body
·
Use the biggest muscles more frequently and the smaller muscles less (no big finish with
·
·
·
·
·
Hands and arms move “with” the torso for the majority of push phase.
poles).
15.
Hands stay close to the body throughout the stride.
The slower you go, the sooner your hands stop.
Use the recovery not for rest, but to maintain speed.
Upper body stays relatively “quiet” and points straight down the trail!
SKI PREPARATION AND WAXING
Careful preparation, maintenance and waxing of skis is a critically important task for successful ski racing.
Each athlete on the Devo Squad must learn to care for and wax their own skis. Coaches, parents and
athlete mentors will assist throughout the year.
During regular training sessions athletes will be required to wax their own skis as the conditions require.
If you are new to waxing, your parents will assist you to ensure that you wax correctly and safely. A goal
of our program, however, is for you to become as self-reliant as possible in waxing your skis for training.
Coaches and parents will assist in waxing skis during races. A waxing seminar will be conducted at the
beginning of the race season for parents who are new to waxing.
For races, athletes are required to prepare their skis to be “race wax ready”, so that the coaches may
apply race wax. Race wax ready means that a layer of Swix CH6 or LF6 or other glide wax of similar
hardness has been applied, scraped off and brushed out of the glide zones, and a grip pocket has been
prepared on Classic skis (details below).
Skis should always have a protective (storage and travel) layer of Swix CH6 or similar glide wax on them
when they are not on the snow.
What follows is a list and description of the various tools, waxes and techniques involved in preparing,
maintaining and waxing cross-country skis. Athletes will need to familiarize themselves with this
information in order to prepare their skis for training sessions. This will require a certain financial
investment by you and your parents, so you will need to discuss with them what equipment and wax to
buy and in what quantities.
Grip Waxing Tools and Wax
Tools
In order for you to be the best that you can be this year in Classic skiing, you will have to make sure that
your wax box is properly filled with tools and waxes for grip waxing. Most of these tools and waxes are
not expensive, so you should be able to purchase them without spending a lot of money.
1. Corks – 3 corks are ideal, 1 for each kind of wax (cold, warm and
base wax). Mark them so you don’t use the wrong one.
2.
3.
4.
5.
6.
7.
Putty knife – this is used to remove wax, a flexible blade is best.
Klister spreaders (plastic) to clean sidewalls and grooves.
A klister brush to apply klister (brass brush with a wooden handle).
Citrus wax remover.
A hair dryer or heat gun for applying klister and base wax.
An old iron to smooth out base wax (must be different than iron used
for glide wax. Often you can share a grip iron/heat gun with other skiers)
8. Fiberlene, or the blue shop towels (Home Deport or Canadian Tire).
9. 120 grit sandpaper for roughing up grip zone.
10. Green painters tape (wide) to mark zones when waxing.
11. Wax box to carry everything (same for both grip and glide)
Grip Waxes
Typically for racing, Team Hardwood will be using Vauhti, Swix and Rode grip wax. It is best for your
training if you stick to one (or two) brands of wax and get to know them well. All recreational/training
grip waxes are relatively inexpensive (approx $10 a tube) and many are available from the Pro Shop at
Hardwood. Listed below are some of the most useful (you don’t need all of them). Try to have a wax for
most conditions we will face this winter. Often a few broad range waxes will be sufficient for most
conditions.
1.
Hard wax
·
·
·
Base wax - Swix VG30
New snow
 Swix – V30, V40, V45, V55 (Red Special)
 Rode – Super Blue, Multigrade Blue, Multigrade Violet
Old snow


SkiGo - HF Blue (expensive, but has a very broad range)
Vauhti - synthetic – Red, Orange (carrot), Blue
2. Klister
·
Any brand - Universal, Blue, Purple
Grip Wax Application
Grip waxing can be complex at times, but is easily learned with practice. There are two elements of grip
waxing; wax selection and wax application. Both are of equal importance. Poor application of the correct
wax will diminish performance. The selection of grip wax is dependent on the temperature and type of
snow. Basically there are three types of snow; new, old and refrozen. Some of the best new snow waxes
are Swix VR and Rode waxes. Old snow waxes are often synthetic, like Start Synthetics and Vauhti waxes.
Refrozen, or icy snow requires klister. Unless the temperature is around or above zero, waxing selection
is fairly straightforward. Use broad range waxes for a majority of situations. Wax application is equally
important as selection. Some basic rules of grip wax application are:
1.
2.
3.
4.
5.
6.
7.
Use many thin layers (4-6), not fewer thick layers.
Every layer must be completely smoothed with a cork, no lumps or waves.
Only a thin layer of klister is required.
Keep the wax out of the grooves and sidewalls, this will only drag in the snow.
Always allow the wax to freeze outside before skiing.
Carry your skis to the trail and place them in the tracks.
Avoid skidding in abrasive conditions.
Hard Wax Application
The first step in applying hard wax is to check the temperature and snow conditions, and select a wax.
For most days you will be fine with selecting a single wax. With very abrasive snow, or longer workouts
you may want to apply a base wax. Corking is a somewhat complicated process that will take time to
learn. The coaches will be around to help you get started, as well as the other, more experienced skiers.
We will have some waxing sessions or clinics during the season to help with grip waxing.
1. Prepare the grip zone
·
Mark the grip zone with green painters tape (tape should cover the start of the
glide
zones, not the grip zone).
·
Clean the base. (Don’t use wax remover for this step if you will be applying new
grip wax
immediately afterward. Use a flexible putty knife, heat gun and fibrelene or shop towels
instead).
·
Sand the base lightly if needed (use 120 grit paper held flat to base).
2. Apply base wax (if required)
·
Using a grip iron, heat the wax slightly and spread a very thin layer on the ski.
·
Smooth with the iron and let the skis cool slightly.
·
Using a base wax cork, smooth the wax; running your thumb down the still
warm base
wax also works well.
3. Spread a thin layer of the wax of the day
·
To do this find an ‘edge’ of the wax and lightly drag it along the grip zone, avoid
leaving
any lumps or big globs of wax in one spot.
4. With a cork, smooth the wax into the ski
·
Hold the cork firmly and move up and down the length of the grip zone.
·
The wax should start to ‘disappear’ or become uniform.
·
Try to avoid having the cork chatter across the ski, this will create waves in
the wax.
·
·
You need to press firmly, but not excessively hard as you cork.
Try using the end of the cork and press firmly to smooth globs and ripples.
5. After the layer is properly corked, apply additional layers until you
reach 4-6 layers of wax (this is why they need to be thin!).
6. Check the sidewalls and groove to ensure that they are free of wax.
7. Take the skis outside to cool, lean them against a rack with their bases facing the
ground.
Klister Application
Klister wax is used in icy conditions when hard wax doesn’t work. It’s messy business, but it works like a
charm when nothing else will. The process for applying klister is very different from that of hard wax.
However, the same general guidelines are followed.
1.
2.
Prepare the grip zone (same as for hard wax).
Apply a base klister if needed (in very icy/cold conditions).
·
·
·
·
Gently heat the klister tube to soften the wax.
·
Using your thumb, press firmly and smooth out the klister, this takes one pass up and
down the ski, doing each side of the groove separately.
Squeeze the klister and apply small ‘dots’ to the grip zone, about 10-12 down the length.
With a heat gun/hair dryer gently heat the klister until the ‘dots start to soften.
Spread the wax evenly over the grip zone with your klister brush, ensure that you don’t
get any wax in the grooves.
3.
4.
Let the skis cool before applying the final layer of klister.
Apply only 1 layer of the ‘wax of the day’ in the same manner that you applied the base
wax (remember that you only need thin layers).
5.
6.
7.
Check the groove and sidewalls to ensure that they are free of wax.
Leave the skis outside with the bases facing down and let the wax freeze completely.
It is essential that you place the skis in the tracks before you ski, and that you keep
them moving once they are on (this prevents ‘icing’).
Glide Waxing Tools and Wax
Tools
The key to successful glide waxing is using the right tools, the right way. Waxes and tools must be kept
separate and clean at all times to prevent contamination (especially of glide wax tools by grip wax). Grip
and glide tools should be different and clearly marked as such. Below is a list of basic tools that athletes
will need to get started waxing their skis. As they spend more time skiing they may add to this collection
and gain more experience with the various aspects of waxing.
1.
A high quality wax iron is essential. The shop at Hardwood sells several different
models that will do the trick. The irons need to have a good thermostat and no steam holes. This will
help to protect your skis from excess heat and damage. (It is possible to share an iron with other skiers,
however, this will increase the time needed to wax before workouts. Plan accordingly!)
2.
Brushes – copper and/or brass brush is need to clean and open the base of a ski prior to
glide wax application; a copper and nylon and brush is used after scraping the excess wax from the ski to
clean the structure out and polish the glide wax.
3.
Scrapers – a good thick plexi-scraper and a groove scraper. The plexi-scrapers need
frequent sharpening to be most effective.
4.
5.
Sandpaper to sharpen the plexi-scraper.
Fiberlene (or blue shop towels) and wax remover for cleaning off old wax, klister and
wax remover
Waxes
The waxes for glide waxing are far simpler then those for grip waxing. For training purposes a basic nonfluoro wax is all that’s needed. For storage between workouts athletes can use Swix CH6 or other wax of
similar hardness.
1. Swix CH6 or LF6 – this is the final wax layer that skiers will be applying before races in
order to prepare them for the waxing crew. It saves time at races if skis are waxed and prepped
prior to arrival at the race site.
2. Hydrocarbon/low fluoro training wax – all of the major wax brands (SWIX, TOKO, START,
etc) have a hydrocarbon and/or low fluor line. These typically have 2-3 waxes to cover the range
from warm to cold. For training this type of wax is perfect.
Glide Wax Application
Glide waxing is an essential part of cross country ski racing and should be mastered by all junior racers.
The essential steps are very simple to learn and they apply to almost all different kinds of ski waxing.
The following are suggestions for how to prep new skis (rejuvenate older skis), wax for training, and prep
skis for race day. The basic rules are:
1.
2.
3.
4.
Always brush, scrape and iron along the length of the ski, not across.
Keep the iron moving at all times (this will avoid burning the base).
Keep the iron and scrapers flat on the ski (avoid bevelling or gouging the base).
The iron should not smoke.
5. Drip hard (cold) waxes onto the base, crayon soft (warm) waxes
Training Wax Application
Glide wax for training is a very simple process, however, it is necessary to maintain your skis. If you don’t
wax your training skis regularly they will not last very long, and will feel slow all the time. This is
especially true if you race and train on the same pair of skis. For training all that is needed is a wax that
will match the temperature range for the day, no special waxes or base structuring are required.
1.
2.
3.
4.
Brush any dirt or debris off the skis.
For classic skis, mark the grip zone with tape, placing the tape on the grip zone side
Drip or crayon the wax of the day onto the ski base.
Starting with one ski make 2-3 passes with the iron down the entire length of the ski
for skating, for classic start the iron at the grip zone and with no dwell time move the iron
toward the end of the ski. The wax should be partially melted behind the iron.
5. Repeat step 4 on your other ski.
6. Allow both skis to cool to room temperature, you can feel them with your hand. Scrape
the groove with a groove scraper first (these can pop out of the groove and put nicks in the
base of the ski, but the newly applied wax will protect the base from an errant groove
scraper).
7. Scrape all the excess wax with a plexi scraper using long strokes from tip to tail; check
the groove and sidewalls to ensure all the wax is removed.
8. Brush the skis with a copper and/or nylon brush. Skate skis are now ready to go!
9. For classic skis you will now re-tape the skis to apply grip wax.
New Skis
New skis come from the factory with very dry bases (they may have a whitish film). Also, when skis are
left for the summer without storage wax they dry out. To have the fastest race skis you will need to
spend some time in the fall getting your skis ready. A new pair of $500 skis is not worth much if they are
you’re slowest skis. Prepping new skis involves many cycles of waxing, scraping and brushing. The
purpose of prepping new skis is to prepare them to accept and hold the race wax. The more wax in a ski,
the faster it goes!
1. Brush the skis with a brass or copper brush to remove any dirt, oxidized base material
and factory wax.
2. Using a soft wax (base prep, yellow or white) drip on and iron in a good layer. Set the
temperature so the wax just begins to melt. NO SMOKE. Go down the length of the ski slowly
for 2-3 passes of about 30 sec (the wax should remain liquid for a distance (5-10 cm) behind the
iron). Let the ski cool to room temperature.
3. Scrape the wax with a plexi-scraper and a groove scraper.
4. Brush the ski thoroughly with a nylon brush.
5. Repeat Steps 1-4 with the soft wax 2-3 times, then do 1 layer of a harder wax (like a
blue or hard graphite). Repeat the entire soft/hard combo a few more times.
6. Seal in the layers of wax with Swix CH6 or LF6.
7. If you are taking these skis directly to a race, you can leave the CH6/LF6 on the skis as
a travel wax, if not, scrape and brush the skis and apply the wax of the day.
Waxing for Race Day
At Team Hardwood the majority of waxing for races is done by the coaches and parents (ie. The World
Class Waxing Crew). However, to speed up the process, and to make it possible to race wax 30+ pairs of
skis, we need each athlete to prepare their skis to the same level of completion. This is an essential part
of pre-race preparation and must be completed for every race in order for athletes’ skis to be waxed. If
you have 2 pairs of skis, part of this process can be done before you travel to the race site. If you have 1
pair of skis, this will need to be done after you finish training on the pre-race day.
1.
2.
3.
4.
Brush your skis after you finish training.
Apply Swix CH6/LF6 wax to the skis, let them cool indoors.
Scrape and brush the skis.
For classic skis you will need to clean the entire ski (including the sidewalls, base and
groove), sand and tape the grip zone (check whether it will be a klister or hard wax day if
you have 2 zones marked).
5. Place skis in the appropriate location in our wax area at the race site (check with the
coaches on this).
Other Ski Waxing Resources
In addition to the above information, there are a variety of online resources to help you in selecting and
applying wax, including various web sites maintained by wax manufacturers and sales operations. Many
ski clubs, racing teams and organizations also offer waxing tips on their web sites and blogs. Below are
just a few that we have found useful:
SkiWax.ca – Ontario-based site that offers detailed technical info and a handy interactive “wax selector”
http://skiwax.ca/techpages.php
XC-Ottawa – Ottawa-based racing team maintains a waxing tips page here:
http://www.xcottawa.ca/waxing.php
http://nakkertok.ca/racing/technical-information-training/ski-waxing/
http://www.rodewax.it/
http://www.swixschool.no/
http://www.vauhti.fi/en
http://www.tokous.com/NordicMain.htm
http://www.skigo.ca/
http://wwwcaldwellsport.com
16.
Racing Licenses, Registration & COSTS
All Devo athletes need a Cross Country Canada (CCC) racing license to participate in Ontario Cup and/or
NorAm and other CCC sanctioned races. Racers without a valid license or signed waiver will NOT receive
a race bib. Devo athletes of Juvenile age or older should purchase a CCC license so that they (and the
team) can accumulate Ontario Cup points. This is also the only way to ensure athlete eligibility for
selection to the Ontario Ski Team and the Ontario Development Ski Team. Annual CCC racing licenses
cost $55 (for athletes born in 1990 or later) or $65 (for athletes born in 1989 or earlier). CCC licenses can
be purchased online via the CCC web site. It is the responsibility of athletes to ensure that they hold a
valid racing license for each event.
To obtain or renew your licence, please go to https://store.cccski.com/apps.asp.
Follow the steps and enter your information. You will also require the following information:
Coach: Ron Howden, NCCP # 943798, level T2T
Club official: P. MacDonell (President, Team Hardwood)
Skiers under the age of majority will need a parent to sign their waivers. For license requirements for
individual races, check the Registration procedures and Eligibility rules listed in the official race notice.
High school and club races, as well as local/regional loppets do not typically require a racing license, but
may require skiers to sign a liability waiver (or have parents do so). Additional athlete licensing
information is available on the CCC and CCO web sites.
All races require athletes to register and pay a registration fee (typically prior to the day of the event)
and it is the athlete’s responsibility to ensure that they are registered for events; this is NOT the
coach’s responsibility. Parents are urged to ensure that their athlete is registered prior to race day to
avoid disappointment. Low key, local races often allow same-day registration but O-Cup races DO NOT.
Online registration for O-Cup races is easy and conveniently available via the Zone4.ca web site.
Please note that all athletes and accompanying family members are responsible for their own travel,
accommodation and meal costs associated with races. These are not covered by the program fee. A
designated parent volunteer will liaise with the team’s hotel to negotiate a good price for room rates and
team dinners.
17.
The Race Plan
What is a race plan?
A race plan is a detailed outline of personal intentions for before, during and after your race. These
intentions can include physical actions or emotion provoking thoughts which you believe are important
to achieving your performance goals. If this plan is designed and executed flawlessly, then achievement
of your appropriately-set goals is far more likely to occur. A well thought out, detailed race plan provides
stability, confidence and is important to properly reflect upon and evaluate your performance.
How to design a race plan?
A race plan is most effective if written down on paper. For an inexperienced racer, the first race plan will
include intentions suggested by your coach. The perfectly designed race plan, however, is very
individualized; something which only you can develop and construct with practice and knowledge of
yourself.
How to get started?
A general outline for a race plan includes three sections; before the race, during the race, and after the
race. Each one of these sections can be further sub-divided either by time markers, in the case of before
and after the race, or kilometer markers, in the case of during the race. In each section, list in detail
specific intentions which you feel are important to fully prepare for and properly execute your race.
Examples of good intentions (Note: an actual plan would include much more detail)
e.g. February 21, 2008. OFSSAA 5km Interval Start – 10:30am Start Time
Before race
-
7:30am: wake up and eat breakfast
9:00am: arrive at race site
9:30am: start warm-up
10:20am: head to start line
During the race
- Start: accelerate quickly, but pace appropriately
-
Middle (1.5km – 3.5km): lift the pace to something I can hold to the finish
Finish: hold the highest pace possible without neglecting good technique
After the race
18.
Change clothes and cool down very easy for 30 minutes
Reflect and evaluate how I followed this plan versus my result
Make notes for future changes in my race plan
Race Day Script
The following script outlines details and timing associated with the various roles, tasks and
routines for athletes, coaches and parents on a typical Ontario Cup race day. This script does NOT
necessarily apply to other club and high school races that we may, as a team, attend from time-to-time.
Athletes should not expect full racing and wax support at these races. Coaches will attend and assist with
waxing at specified club and high school races.
The Day Before the Race
•
•
•
•
•
•
Coaches, athletes and parents travel to the race venue (A parent volunteer may be asked to tow
the team trailer to the race site).
Coaches to secure a suitable site for the wax tent and coaches, athletes and parents set up team
tent and wax room, preferably before dark.
Athletes deposit race skis at the team tent, ready for waxing (ie. cleaned of old wax, glide zones
prepped with a layer of travel wax (scraped), grip zones (classic) cleaned, sanded and taped)
Race hotel check-in and team dinner (Preferably, all athletes stay at the same hotel so that we
can eat together and coaches can communicate race day info). Typically, a parent volunteer will
contact the hotel to block rooms and set up the team meals for each O-Cup event and Nationals.
This will be communicated to parents well in advance. We negotiate group rates for the hotels
and a good price for the team meals that are catered for us or else a pot-luck is arranged.
Coaches attend Team Leaders’ meeting with event officials.
Coaches hold pre-race briefing with athletes immediately following the Team Leaders’ meeting.
Parents attend at the start of the meeting to review the schedule, driving arrangements or other
•
•
race day logistics. Coach(es) then meet with athletes only to discuss race day strategies, course
changes etc.)
Athletes retire to rooms, stretch, hydrate and go to bed early. There is a curfew in effect for all
athletes of 10 pm in rooms and lights out at 11 pm. Athletes and parents must respect their
roommates and teammates needs when it comes to going to bed at the proper time. The same
holds true for afternoon naps.
Coaches and parent volunteers MAY go to race site to prep skis if necessary.
Race Day
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Coaches and parent volunteers travel to race site to begin ski preparation and waxing
(approximately 6 a.m.).
Coaches apply base/grip wax to test skis.
Parents engage in final preparation of race ski bases for waxing (e.g. scraping, razoring, etc.).
Parent volunteers begin wax testing.
Coaches and parent volunteers apply wax to race skis, according to athlete start order, as soon
as they receive results from the wax testers.
Testers may continue to test base waxes, grip waxes, top coats and base structures throughout
the day, particularly if weather and snow conditions change rapidly.
Parent volunteer to bring coffee and breakfast to the waxing crew.
Parent volunteer to pick up race bibs from race office when it opens and bring bibs to team tent.
When waxing is completed, coaches will head out onto the course to encourage athletes and call
out split times.
Race courses will typically be closed to recreational skiers, including spectators, but parents and
coaches can usually walk the course and congregate at good places to watch and cheer for their
athletes
There should be at least one coach or parent in the team tent at times for security.
Athletes should wake up and eat breakfast 3-4 hours prior to the start of their event. It is the
responsibility of every athlete to know his or her start time.
Athletes should arrive at the race site no later than 90 minutes prior to their start time in order
to receive their bibs, test their skis and conduct a proper warm-up on their training skis (approx
30-60 mins depending on the athlete and day)
After picking up their race skis, athletes should arrive in the starting area at least 5-10 minutes
prior to their start (allow a few minutes extra time if there is ski marking) and be warmed-up
and ready to race. Bring warm-up clothes if conditions dictate
Parents may accompany athletes to the start in order to collect warm-up clothes, take pictures
and cheer like crazy! Parents should not “hover” at this time. If you are going to be at the start,
your job is to act as a “caddy” for the skiers. Try to avoid any “coaching”.
Immediately following their races athletes should go for a cool-down ski. Here parents should be
supportive of their skier and try to be as positive as possible, no matter what the result or how
your skier is feeling. It is the coaches task to de-brief the skiers to find out what worked and
what needs improvement. Let the coaches be the coach.
After cooling down, athletes should bring their race skis to the wax tent and clean and prep them
(remove grip wax, brush out, apply and scrape travel wax) for the next day’s event (if applicable).
If the next day’s event is in a different technique, please make sure that skis for the next day
(already cleaned and prepped with graphite) are placed in the wax tent
Post-race, athletes should stretch, eat, hydrate and keep warm. Those with earlier start times are
encouraged to watch and cheer on teammates with later start times.
Awards are typically presented shortly after the last race of the day is complete.
All athletes should return to the hotel for rest and recovery activities as soon as the awards
ceremony is finished.
•
•
•
•
•
19.
Team dinner in the evening, including a coach’s debrief about the day.
Coaches to attend Team Leaders’ briefing for the following day’s events.
Coaches to hold pre-race briefing with athletes and parents immediately following the Team
Leaders’ meeting (topics of discussion include: start times and procedures, race day logistics,
waxing schedule, stadium lay-out, course changes (if any). Parents attend at beginning of
meeting only to cover logistics and travel to race site.
Athletes to bed early!
After the last race on the last day, all coaches, athletes and parents to assist with dismantling of
the team tent (if applicable) and packing the team trailer.
The Race Review
Understanding the Race Review
Knowledge is power, and in cross-country skiing, knowledge of one’s self is one of the most powerful
skills of all. Understanding your physiological and psychological responses to specific events permits
opportunity for preventative action. Reflecting on a past performance using a formal race review is just
one valuable tool that helps you to develop this awareness of yourself.
Writing a Race Review
Often when you have finished a race, regardless of position or time, it may be difficult to know how you
performed; this is another area in which the race review can help. A thorough race review is a
comparative analysis of your race plan versus the actually execution. A more concise and less labor
intensive method involves recording three things from your race plan that you did well (and worked),
plus three things that you didn’t do from your race plan, and why. It is handy to complete your review on
the same piece of paper which you wrote your race plan on.
How do you learn from your Race Reviews?
The biggest advantage of completing a race review comes when you have noticed a trend. Similarities
between your lead up preparation/race execution and your result will eventually become very apparent.
Your mood, length of warm-up, amount of sleep, and type of breakfast are all specific characteristics that
may lead to a good or bad result. These are the specific trends that you can look for, which can only be
established with thorough race plans and equally thorough reviews.
20.
Fundraising initiatives
Team Hardwood athletes, parents and coaches are expected to participate in periodic fundraising
activities to support the purchase of team equipment. In particular, the proceeds of fundraising go
towards the purchase of supplies for the team wax box, which we use at races. In order to ensure that
the team has a good supply of a wide range of different products for all conditions, therefore, it is
imperative that all athletes and their families contribute some of their time and energy to fundraising
every year.
One of our most important fundraising activities is to organize and manage the parking lot at Hardwood
Ski and Bike during the Canada Cup (early June) and Dukes Epic 8 Hour (summer and fall) mountain bike
races. Typically, Devo parents handle the parking lot duties while the Devo athletes solicit donations to
the Team as drivers enter the main gate. Devo athletes and parents also help out at the annual Ski Swap
and Open House in late October, by receiving and processing items for sale at the swap. In most cases,
helping out at these events involves little more than a couple of hours of your time.
21.
Emergency Response Procedures
In the unlikely event of an accident/injury involving an athlete, Hardwood Ski & Bike has an Emergency
Action Plan (EAP) in place to ensure a timely response by local emergency services (if necessary). All
Team Hardwood coaches are trained in first aid and CPR, and are equipped with radios, cell phones and
first aid kits while in the field. Hardwood Ski & Bike staff are also first aid trained and have access to an
ATV and snowmobile for responding to emergencies on the trail and for transporting injured athletes.
22.
GLOSSARY OF TERMS IN XC SKIING, TRAINING AND RACING
The following Glossary is designed to help you understand what your child /athlete and their coaches are
talking about during training sessions and races. No doubt you will become fluent in their use as well!
aerobic training – the level of training intensity during which the athlete’s body relies on aerobic or
oxygen-dependent systems of energy production, ie. when various sources of stored fats and/or
carbohydrates are “burned” via the oxidation process. Aerobic training is typically low to moderate in
intensity (see Zone 1).
anaerobic training – the level of training intensity during which the athlete’s body relies on anaerobic or
oxygen-independent systems of energy production. There are two types of anaerobic energy systems: 1)
the high energy phosphates, ATP (adenosine triphosphate) and CP (creatine phosphate) and, 2)
anaerobic glycolysis. The high energy phosphates are stored in very limited quantities within muscle cells
and are recruited for explosive, high intensity efforts lasting less than 30 seconds, such as sprinting.
Anaerobic glycolysis uses glucose (and glycogen) as a fuel in the absence of oxygen. Anaerobic glycolytic
energy pathways are recruited for intense but sub-maximal efforts lasting for up to 2 minutes. Anaerobic
efforts, glycogen-dependent ones in particular, result in the increasing accumulation of lactate in the
bloodstream (see lactate below).
base binder – a base wax applied to the grip zone or “wax pocket” of Classic skis prior to applying the
grip wax-of-the-day in order to make it last longer. Applied in a thin layer and ironed smooth. Especially
important for long races and in cold and/or abrasive conditions. Some klister waxes make good base
binders (see below)
base structure – fine lines and patterns that are scored into the base of a ski to improve its glide
properties. Typically, the finer, drier and colder the snow, the finer the structure. Wet snow and warm
conditions typically call for coarse structure. Base structuring can be used both before and after glide
waxing. Base structuring tools include brushes, roto-brushes, fibretex and rillers.
binding - A mechanical device that attaches the ski boot to the ski.
brush – brush used to clean, open and structure ski bases prior to waxing, as well as to clean excess glide
wax from the structure of a waxed ski once it has been scraped. Also used to polish glide wax. Available
in a variety of materials and degrees of coarseness depending on the intended use (steel, bronze/brass,
nylon, horsehair). Available in handheld manual as well as high-speed mechanical versions (mounted to a
power drill/driver)
camber - The curvature in the base of a ski that gives it flex. The amount of camber needed is based on
the weight of the skier. An essential feature of all skis that aids both grip and glide properties. All skis
should be camber tested to suit the skier’s weight before purchase to ensure the best performance. Also
refers to the slight convex curvature or middle hump found on groomed skating trails.
cardiac drift – the tendency for an athlete’s heart rate to increase over time without any perceived
increase in exertion, thought to be the result of mild dehydration and a gradual increase in core body
temperature induced by exercise. Athletes engaging in heart rate zone training need to be wary of this
phenomenon, especially during long workouts. Regular fluid intake is especially important.
chronological age – the number of years and days elapsed since an athlete’s birth. Young athletes of the
same chronological age can differ by several years in their biological/developmental age or maturation.
The introduction and/or avoidance of certain forms of training is dictated by developmental rather
chronological age. See also Long-Term Athlete Development (LTAD), developmental age, and Peak Height
Velocity (PHV).
Classic technique - Athletes use a forward stride in which both skis stay parallel to each other.
Component techniques include the diagonal stride, double-pole and kick-double pole (see below).
corduroy - A term used to describe the small ridges in the snow left behind by a grooming machine.
cork - A block of natural cork or synthetic hard foam for heating and smoothing grip wax using frictional
heat.
corn snow - large, loose old snow crystals about the size of a corn kernel, frozen at night, loose during
the day. Usually fun and fast to ski on.
cover wax – a layer of wax applied overtop another in order to mitigate certain properties of the
underlayer (e.g. tendency to ice up or reduce glide). In race situations, typically, a grip wax cover of
slightly colder wax, for example, may be applied to speed up skis that have good grip but that also “drag”
or “grab” a bit. Hard wax covers are often applied over top of klisters.
Cross Country Ontario (CCO) - the recognized Provincial Sports Organization for Cross Country Skiing in
Ontario. Promotes recreational and competitive cross-country skiing in the province, trains coaches and
officials, organizes the Ontario Cup series and selects athletes for the provincial team.
developmental age – refers to the interrelationship between growth and maturation in relation to the
passage of time. Developmental age reflects the true overall situation of an athlete’s growth and
maturation and encompasses the social, emotional, intellectual and motor realms of their lives as well as
physical growth and maturation. Various standardized measurements of motor, mental and physical
development (e.g. Peak Height Velocity, onset of menstruation in females) have been established to
determine and athlete’s developmental age. Milestones in developmental age are used to determine
which forms of training should be emphasized or avoided to ensure optimal development and avoid
injury.
diagonal stride - A classic ski technique in which the poles are planted alternately on the opposite side of
a gliding ski while the skier maintains a forward lean with the torso.
double poling - A technique in which the skier reaches forward with both hands until the elbows are at
approx 90-120o and then plants his/her poles and drives them down and back with their abdominals, lats
and arms muscles while keeping legs relaxed. Typically used on flats and gradual downhills. Sometimes a
kick is added.
endurance training – a form of low intensity training that focuses on developing aerobic endurance and
establishing a training base (see also “zone 1” below). The majority of early season training takes this
form. Helps to increase the capillarization of the slow twitch muscle fibres (see below).
fast twitch muscle fibre – the type of muscle fibre involved in more intense training and racing. Fast
twitch fibres generate faster and stronger contractions than slow twitch fibres (see below). They have
fewer capillaries and mitochondria than slow twitch fibres, however, and cannot sustain long periods of
work. There are 2 types of fast twitch fibres (A and B). Fast A fibres work aerobically, while Fast B fibres
work anaerobically. Fast A fibres are used predominantly in short and medium distance races while Fast
B fibres are used in sprints and quick accelerations.
fibretex – a proprietary brand of synthetic scrub pad that is used in base structuring. Typically, after
structuring a ski base with a wire brush, a Fibretex pad will be run from tip to tail in one smooth motion
to trim and align the fine p-tex “hairs” that are raised during brushing.
free or freestyle technique - A technique resembling a skating stride, freestyle technique involves
pushing one ski outward with the ski angled so that the inner edge is driven against the snow.
Transferring weight completely from one ski to the next is essential. Poles are planted simultaneously
using a double pole motion. Also called skate skiing.
general training – any form of training that increases an athlete’s fitness but that does not offer the
benefits of more specific training that emulates the movement patterns, technique, and physical
demands of the sport the athlete is training for (e.g. weight training for a cyclist).
grip wax - Grip wax is used on the middle of the underside of classical skis (the camber) to provide grip
on flats and uphills. The camber of the ski forms a “wax pocket” that comes into contact with and grips
the snow when pressed down by the skier. Also known as kick wax, it increases the friction between the
skis and the snow to improve traction. Various waxes are chosen based on weather and snow conditions.
grip zone – the area of the base of a Classic ski where grip wax is applied, also known as the “kick zone”
or “wax pocket”. Varies in length depending on ski stiffness and skier weight, but typically begins under
the skier’s heel and runs forward to a point 10-20cm in front of the binding. It is best to seek professional
help in selecting skis with a camber/grip zone appropriate to the skier’s weight and ability. Grip zones
should be marked using a permanent marker in order to avoid applying wax outside of the zone (which
will inhibit glide). Grip zones should be scraped and cleaned regularly to avoid glide-inhibiting wax
buildup.
glide wax - Wax used to decrease the friction between the skis and the snow. It is applied to the entire
free technique or skate ski, but only to the front and rear tips of classic skis outside the grip zone. Comes
in powder, block, gel and spray forms. Powder and block glide waxes need to be melted into the ski base
and the excess scraped and brushed off.
glide zone - The tip and tail of a classic ski, not including the grip wax area. Avoid getting grip wax in the
glide zones of Classic skis, as this increases drag and slows the ski down.
graphite wax – a glide wax in block form that contains graphite. Used as an underlayer for its anti-static
properties, which are useful in very cold, dry or dirty conditions, and as a base preparation to return a ski
to a “neutral” position prior to applying base wax of the day (also called “zeroing a ski”)
hairies – a specially prepared pair of race skis used for Classic skiing when conditions include fresh snow
and 0 degree temperature (when grip wax is often not effective). The grip zone of the ski is cleaned and
then sanded more or less aggressively to raise p-tex “hairs” on the base of the ski. A blow-torch is passed
lightly over the hairs to singe and stiffen them. Believe it or not, this often works well! Seldom needed
for more than one race per season. Best to use an older pair of Classic racing skis for this purpose.
herringbone - The herringbone is primarily an uphill walking technique used by beginners in which the
skis are spread in an open V position.
high fluoro wax – high performance specialty glide wax with high concentrations of fluorocarbons. For
use as a “top coat” in high humidity and wet conditions due to its hydrophobic properties. Comes in
block, powder, gel and spray formats. Expensive and sometimes tricky to apply. Requires specialized
equipment, knowledge and technique to apply correctly. (see top coat below)
intensity block – a block of high intensity workouts (see intensive training below) performed over
consecutive days (e.g. 3 days on, 1 rest day, 3 days on). Intensity block training should be followed by
periods of rest, recovery and regeneration to avoid overtraining and injury.
intensity training – a form of training involving intense efforts and high heart rates, used to train the
cardiovascular system and simulate the demands of racing. Efforts can range from long and moderate
intervals (e.g. 2 x 20mins) to short and very hard intervals (4 x 4 mins), typically with a rest in between.
intensive training – a term used to describe intensity workouts performed in short interval sessions with
periods of rest in between, e.g. 4 x 4mins at LBP +15 beats, with 4mins rest between each session. Total
time working in the intensive heart rate zone is typically 15-20 minutes. Intensive training simulates the
physiological demands of racing and is used to train the cardiovascular system. Specific physical
adaptations such as increased cardiac stroke volume can be achieved with this type of training. Also
known as Zone 4 training (see below).
interval start - Competitors start individually or in pairs at intervals of 30 or 15 seconds, depending on
the event. The athlete with the fastest individual time wins. More competitive races feature athlete
“seeding”, with the fastest racers typically starting last.
kick wax - see grip wax.
kick zone – see grip zone and wax pocket.
klister - A sticky gel-like substance applied to a Classic ski's grip zone when skiing on very old, icy or
warm snow. Grip zones for klister wax are typically shorter than regular grip zones (5-10 cm shorter at
the front). Comes in tubes and must be heated and then spread evenly in a thin layer using a scraper
and/or small wire brush. Makes a good base binder as well.
lactate – also called “lactic acid”, lactate is a chemical substance that is a by-product of the body’s
regular metabolism as well as exercise. During exercise, lactate is secreted from muscle cells into the
bloodstream, from which it is subsequently removed and made available as fuel for a number of energy
systems (including the production of liver glycogen). Contrary to popular belief, lactate is NOT the cause
of the acidity that increases in the blood during intense bouts of exercise, nor is it the cause of muscular
discomfort during and after such workouts. High levels of blood lactate suggest that the body has
switched to the anaerobic fuel system and is no longer able to utilize all of the lactate being secreted
from muscle cells.
Long-Term Athlete Development (LTAD) – the model of athlete development adopted by Cross Country
Canada and that also informs Team Hardwood’s approach to coaching
(http://cccski.com/Programs/Athlete-Development/LTAD-Long-Term-Athlete-Development.aspx). Based
on the latest scientific research on athlete development, the LTAD model identifies sequential stages of
training and competition that respect athletes’ physical, mental and emotional needs and development.
The LTAD model also identifies windows of trainability, ie. stages of growth and development that
represent the optimal time to train various skills and capacities. This approach encourages lifelong
physical activity for athletes of all ages and ability. It also offers coaches, athletes and parents a
“roadmap” for the pursuit of athlete excellence up to and including national and international
competition.
loppet – a Scandinavian term for a mass participation cross-country ski race that may or may not be
timed.
mass start - in a mass start event, competitors start simultaneously, lined up in rows (sometimes in a
“chevron” formation). In more competitive races the fastest skiers are given priority in the front rows
(start positions are based on past performance). The first competitor to cross the finish line wins the
race. Large mass starts sometimes feature “waves” with groups of skiers going off a few minutes apart.
molybdenum wax-an alternative to graphite which is more prevalent. Moly wax can be used as a travel
wax. In addition, (like graphite) it reduces static and friction at low humidity or < -10 o C. Under old snow
conditions, moly wax also increases dirt repellency.
nordic skiing - another term for cross-country skiing (but also implies other nordic disciplines like ski
jumping and biathlon).
offset – a skate skiing technique in which the poles are planted simultaneously as the skier pushes to the
side on one ski, but with the pole positions slightly “offset”. A powerful technique typically used on
uphills.
one skate – a skate ski technique typically used on flats and slightly uphill grades. Poles are planted
simultaneously with each skating stroke of the legs and feet.
overdistance – a long, slow distance workout performed at very low intensity (see Zone 1). Athletes
should be able to talk comfortably during these workouts. The purpose of these workouts is to increase
aerobic endurance by recruiting and fatiguing ALL slow twitch fibres in the muscles in order to induce
adaptations such as increased capillary density.
overload – subjecting the athlete’s body to training loads that are greater than it is used to (either in
volume or intensity) in order to induce the body to adapt physically (by increasing muscle size) and
physiologically (by increasing aerobic efficiency). A desirable training method that is NOT to be confused
with overtraining, although, if not managed in a systematic and incremental way and without
incorporating periods of recovery, it CAN lead to this.
overtraining - a physical, behavioral and emotional condition that occurs when the volume and intensity
of an athlete's training exceeds their recovery capacity. They cease making progress, and can even begin
to lose strength and fitness. Signs and symptoms of overtraining include: exhaustion; irritability;
depression; frequent illness; elevated resting heart rate; and loss of interest in training.
Peak Height Velocity (PHV) – the maximum rate of growth in stature during the adolescent growth
spurt. The rate of change in height varies through specific stages of growth and serves as a
developmental cue for the introduction or avoidance of certain types of training. PHV in girls typically
takes place between 11 and 12 years of age, while PHV in boys is typically between 13 and 14. Athletes,
coaches and parents with ambitious goals for competitive sport need to establish a system for
monitoring changes in athletes’ growth in order to optimize training. Prior to the adolescent growth
spurt athletes should have their height measured annually. As soon as the parent/coach detects an
increase in the rate of growth, measurements should be taken every 3 months to identify when the point
of PHV has been reached.
pole – a long narrow cylinder of lightweight material with a grip for the hand and a sharp tip and small
basket at the bottom; used by cross-country skiers for forward propulsion.
razoring – the process of running the edge of a disposable razor blade down the length of a ski that has
been hot waxed, scraped and brushed, in order to scrape off excess glide wax that has been extruded
from the pores of the ski base as a result of extreme cold. Typically done first thing on a cold morning if
skis have been base waxed the night before.
recovery – an essential step in the training process, typically following a period of training overload.
Recovery activities (e.g. very light jog, spinning on a bike, stretching) help the body to recover from and
adapt to training stimulus by, for example, repairing damaged muscle tissue and replenishing depleted
stores of energy, vitamins and minerals that are essential for exercise. Active rest is usually better than
complete inactivity, although in depleted athletes, periods of total rest may be required before the
resumption of a new overload phase.
regeneration – the physical and physiological processes associated with successful adaptation to training
stimulus, e.g. muscle tissue repairs and re-builds itself after a hard block of overload training and adapts
by overcompensating and growing stronger. Sets the athlete up to tolerate more demanding training
loads.
riller – a special tool consisting of a patterned metal cylinder or tumbler that is run the length of a ski in
order to “structure the ski”, that is, to press a shallow pattern (rills) into the ski base that reduces suction
and channels water out from beneath the ski. Patterns vary from straight linear lines to chevrons or
herringbones, as well as complex combinations. Typically, the wetter the conditions, the larger or coarser
the structure. Fine structures can improve glide performance in cold and dry conditions.
roto-brush – same as a brush (see above), but comes in the form of a cylinder that slides onto a long axel
with a handle. The axle is inserted into a power drill and the roto-brush is passed along the ski. Fast and
convenient for cleaning, structuring and polishing multiple sets of skis, especially at races. Expensive and
requires careful attention to proper use, as it can also damage ski bases. Requires a power source or
long-life reusable batteries for the drill. Drills that achieve 2000rpm or higher are best.
scramble zone – a short, transition section of trail where the start lanes of a mass start narrow down to
fewer lanes. Racers must “scramble” for position and the best lane. Sometimes the scene of collisions
and broken ski poles.
skate skiing - See freestyle or free technique.
ski marking – a practice in which race officials mark competitors’ skis with an indelible ink pen
immediately prior to a race in order to ensure that athletes’ do not switch or change skis during an
event. A race official will check for a matched pair of marked skis at the end of the race. Athlete’s
competing in races that employ ski marking should arrive at the start area 5-10 minutes early to allow for
delays.
slow twitch muscle fibre – muscle fibre that is used during low intensity efforts and over long distances.
Slow twitch fibres are involved in aerobic exercise, have dense capillaries and mitochondria, but have
limited contractile force.
specific training – a form of training that seeks to emulate the movement patterns, technique, and
physical demands (e.g. muscle groups employed) of the competitive activity for which training takes
place (e.g. ski-striding with poles is specific to cross-country skiing, whereas tennis is not). Specific forms
of both strength, endurance and intensity training are employed in most sports as the competitive
season approaches.
top coat – a layer of high performance glide wax applied over top of the glide-wax-of-the-day on a pair
of race skis. Highly engineered flourocarbon waxes (see high flouro wax) are often used as top coats to
increase the hydrophobic action of the ski base on snow to improve glide and acceleration. Top coats are
very expensive, tricky to use, potentially dangerous to apply (avoid inhaling fumes and use a mask), and
are used in highly competitive race situations only.
two skate – a skate ski technique in which the skier performs a double-poling action while pushing off
one or the other leg, but not both (see one skate). There is no poling action while pushing off on the
other side. Used on flats and gradual downhills.
wax iron - Device used to melt glide wax into the pores of the ski base. Best to use irons manufactured
for this purpose (e.g. Swix or Toko) and to have separate irons for melting glide and grip waxes.
wax pocket – see grip zone or kick zone
wax technician - an expert in applying the proper wax or treatment to cross-country skis.
window of trainability – a period of time in an athlete’s development when certain skills and capacities
can be trained to optimal effect. For example, the window of trainability for motor-coordination and
general sports skills is between the ages of 8-11 (girls) and 9-12 (boys). Acquisition of skill beyond these
ages is certainly possible, but the athlete is less likely to achieve their true, genetic potential in the sport
if skills are introduced and learned at a later stage. Similarly, the window of trainability for strength in
males is 12 – 18 months after Peak Height Velocity, typically between the ages of 15 – 19.
Zone 1 – a low-intensity training zone in which athletes train at relatively low heart rates. Extremely
important in developing aerobic endurance and establishing a training base early in the dryland season
so that athletes can tolerate higher and more intense workloads (see also endurance training).
Zone 2- a zone in which the heart rate is 75-80% of maximum heart rate. This is generally not a useful
training zone, however, many athletes will allow the heart rate to creep into this zone during Zone 1
workouts. Excess Zone 2 training can lead to excess fatigue and overtraining syndrome.
Zone 3- corresponds to a heart rate of 80-90% of maximum heart rate. This should be race pace for races
5 km and longer and at the start of shorter races. One should be able to hold this pace for 15-30
minutes.
Zone 4 – a high-intensity training zone in which athletes work at approximately 90-95% of their
maximum heart rate for short intervals of time (3-6 mins) with periods of rest in between. For more
details see intensive training above.
Zone 5-the maximum zone in which the heart rate reaches 95-100% of maximum capacity. This is the
zone used for speed and sprint training and should be utilized for the start of mass starts and sprint
finishes.
Sources: Cross Country Canada