Andy Newell

big time trainin’

Andy — Thu, 02 Jul 2009 19:16:31 +0000

we’ve been getting in some serious training this past week in Park City. In addition to training with Liz and Hoff the National training group has been involved with most of our workouts. US Ski Team coach Chris Grover and Morgan Arritola have also driven down from Sun Valley to join us for a week of training. We started off the week with some level 4 skating intervals at SoHo and a Max strength session in the afternoon. This is the time of year where most of us transition from our general, base building strength routines to a Max strength phase. So we’re talking big weight around 4 to 5 reps. Lets just say there are a lot of sore cross country skiers walking around so we’re taking full advantage of the new ice tubs here at the training center. Yesterday we rolled out on a two hour double pole with an afternoon run from the training center on the round valley trails. Today we hit up one of the first ‘real’ speed session of the training season. Grover brought his custom made sprint start gate so we all ripped out a few start speeds along with some up hill V2 power speeds. I have the afternoon off today so I think I’ll be heading back to the training center for a skate session in the new bowl and gear up for some more intervals and max strength tomorrow.

here are some pics of some nordies getting huge.

liz: big weight for a small girl

Mo doing some dead lifts

CLEAR! Mo and Alex, our strength coach

Some blurry weighted pull ups

no workout is complete without a sing star session afterword

getting high in PC

Andy — Fri, 26 Jun 2009 02:11:55 +0000

I traveled from Vermont to Park City on Monday for the start of a one month long altitude block. This is something I started doing last year and I think it helps a lot during these base building months. Some top level athletes use tents and stuff to achieve the same thing, but I prefer to keep it natural and just ‘live high’. It works out well too since my girl friend lives here in PC and there are a million people around to train with so it’s a pretty sick situation.
So last year I started staying at this house that is up on top of the Canyons ski resort… it’s owned by this family that I was introduced to, and if I can use this opportunity to use some Vermont slang…. it’s wicked! Probably the biggest house I’ve ever seen. The dude just rolled in his 5th motorcycle last night and those are just the ones he keeps at 18,000 square foot vacation home. So I’ll admit it, its nice. but thats not the reason why I stay up there. When I do the altitude blocks I try to sleep high and train low…. and as it turns out the only houses in PC that are above 8,000 feet are the really nice ones. The pad that I’m crashing at is around 8,600 feet so it takes a little bit of getting used to for a sea level guy like myself.
The first few nights of sleep are kind of rough, and to be extra careful during this period I do a lot of heart rate and O2 saturation tests. The ideal range for building red blood cells is to have your O2 sat. around 92 to 93% while you’re sleeping… So we try to keep it right around there, but as the weeks go on I’ll start to see the O2 sat gradually go up and my morning heart rates gradually go down.
regardless of the altitude PC is a sick place to train. The new training center is ridank! Pat and I have been hitting the snowboarders skate park a lot. hopefully I’ll get some pics of the training center and some skateboarding up sometime this week. I headed out today for a roller ski at Soho with Hoff, all the PC residency athletes, and a REG group all ripping around the trails at once. good times.

training tips from Koch

Andy — Fri, 19 Jun 2009 00:02:32 +0000

The past ten days of training have been pretty epic here in VT. The SMS group has been continuing to meet three times a week for distance training, specific strength (we’ve done the ‘westin’ workout twice already. it involves a 2 hour doublepole with 3 big hills.. one of which we have to single pole up a few times) and intervals on Saturday. This past Saturday the group met at Stratton for some level 3 ski walking intervals up the mountain. The work road up the mountain is perfect for doing long intervals and it really brought me back to my SMS days. The plan called for 4×7 minutes at threshold which can basically bring you all the way up top the top. It was one of those wicked humid eastern days too so we were just dripping sweat by the time we were done with the intervals. pretty much a classic bad ass workout. The training day got even better when we returned to school and the man, the legend, Bill Koch was there to unveil to us a roller board he’s been working on. It’s still in the development stages now but it seemed to work really well to me. He brought 2 rigs in… one of which was the exact roller board he used to train on during his racing years. and the other was a modified version of that. So it was pretty sweet to strap into the same machine that Bill had used to win medals back in the day. The roller board can also be pulled apart and used as a slide board. We were lucky enough to see Bill slip on the old socks and give it a go…. it was awesome. The legend still has it. I’ve never seen anybody move so fluid, gliding back and forth in a no pole skate technique. Unfortunately my jaw was hanging to low at that point to take any pictures. but I did snap a few of Bill going over the roller board with the group and a quick video (sorry the quality is crappy). The Koch master wants to dial in this roller board and hopefully make some more for people to train on. so stay tuned on how the testing goes and maybe in the future you’ll be able to get your hands on one.

Sverre and Bill talking shop

The legend still has it.

New Rides and New Training Buddies…

Andy — Thu, 11 Jun 2009 23:57:47 +0000

For a lot of my friends around here in Vermont it’s the summer of weddings. I’m not really sure why, I guess I’m starting to get to that age where my friends start dropping like flies. Anyway, this past saturday was the first of many wedding fiestas around here. I woke up on Sunday after one of my high school friend’s weddings and instead of laying low and resting I decided to drive all the way up to burlington and buy another motorcycle. Quarter life crisis? I doubt it. I just think there’s a little something in all of us cross country skiers that tells us to throw our money away old crappy vehicles. For a lot of skiers it comes down to old Subarus. OK, for most xc skiers it’s all about crappy Subarus…. it’s a little weird. But I tend to go for more of the classics which is why I ended up driving to burlington and impulse buying a 1970 Triumph Bonneville.

I think it’s going to take a little work to get the bike where I want it to be, but I have to find some way to satisfy that weird red neck, cross country mentality that tells me to waste money on things like this.

So it’s a new bike and a new week for me here in VT and also the start to some new training partners. Tuesday was the official start to the SMS summer training group. Even before my days at Stratton Sverre has been meeting with the local athletes for summer training at least two times a week during the summer. It’s a great way for the young athletes to keep in close contact with their coach and have a bunch of good people around to train with. These days the training group is getting even bigger. There are tons of high school athletes in the area along with some older skiers like myself and college age kids. From this week onward we will be meeting at least three times a week for intervals and distance training. If you’re in the area and want to join contact Sverre and get into it! It’s pretty awesome to have such a big group to train with a few times a week.

SMS training group……. fired up to roller ski

Camp VIDEO

Andy — Thu, 04 Jun 2009 00:20:18 +0000

Oregon Coast

Andy — Fri, 29 May 2009 21:27:58 +0000

On Wednesday afternoon we made our way from Bend to Pacific City on the Oregon coast. We’ve been heading out here for our last few days of ‘Bend’ camp over the years. We come to Pacific City because our PT and team mascot Andy Fecteau has a place out here that he lets us crash at. He also has a garage that looks like a surf shop with every length of board, dune board, cruiser bikes, pretty much everything. So far the surf hasn’t been so great but I heard form the coaches that the well moved in a little bit this morning so we’re going to head out this evening and tomorrow morning before we take off for the airport. So I don’t have any surf pics yet. But we did get a few good shots from our level 4 running intervals on cascade head yesterday. that place in incredible. the workout starts with a 25 min run though some of the densest green forest I’ve ever been in before it opens up onto the meadows and cliffs where we do the intervals. check the pics.

beach house

trail to cascade head

Taz, Garrot, Liz, Me, and Morgan. the girls aren’t that short… just looks like that.

Bend Crust Skiing

Andy — Tue, 26 May 2009 21:42:15 +0000

Every year at bend camp Justin takes us out on a crust ski and it has become one of my favorite workouts. Some people call it crust ‘cruising’ but i prefer crust skiing. ‘cruising’ sounds like something you do on fruit boots. Either way… it fun. and this year we went out on a 3 hour death march up to broken top. Jason was able to get some unbelievable shots. check em out.

destination broken top. just as we get out of the tree line

Big crew, good crust

we made it all the way up to the center bowl

a long way up.

wide open spaces

Brayton and I checking out a peak

mikey going for it

we are off to the Oregon coast tomorrow for a few more days of training. Running intervals a surfing!

Bend Off Day

Andy — Fri, 22 May 2009 20:54:28 +0000

Today was our first, and I think our only off day here at Bend camp. I started off the day hitting up the local skate park with Pat and then heading over to the ’stand’ to meet up with Cook and Chambo. For anyone who’s ever spent much time in Bend I’m sure you know how sweet the Taco Stand is… awesome, cheap mexican food attached to a laundromat and a skate shop. I don’t think the place has changed at all in the past 30 years, they still have powdered soap in the bathrooms. It’s become a little bit of a Bend camp tradition to have a golf tournament so yesterday was our chance for that too. Local skier/bad ass golfer Jason Adams got us an incredible hook up at Pronghorn Golf club which was insane. If your into golf…. google it. It’s reedank. It’s a private golf course that has one Nicklaus designed course and anther designed by some legendary golf dude, and is one of the best golf destinations in the country. Jason sunk a hole in one there a few years ago (he’s got the car to prove it) and since then has had connections there, so we were lucky enough to take advantage. lot’s of pics from the day:

The stand

Mo and Hoff

the crew at hole 1

Matt on the first tee. Pretty sure he went yard.

Me getting my put on. We had sick weather.

Liz replacing a divot of probably some of the nicest grass in the world. sorry Pronghorn

we are not good a golf……… but Jason is.

Checking out the short game

I hope the hole is REALLY far away

Bend, Day 2

Andy — Mon, 18 May 2009 20:42:00 +0000

It’s day two of the US Ski Team’s first training camp of the year here in Bend OR. The training plan for the next week or so will consist of a lot of on snow easy distance training up at the Mt. Bachelor cross-country ski trails. The team has been coming to bend in May for training camps for years using this time to get the whole team together early in the training season and to have some fun training in the usually sweet sunny weather. Over the next few days we will be skiing on snow in the mornings and running, rollerskiing, skateboarding, and playing some golf in the afternoons. Along with the US team there are a ton of skiers around to train with including XC Oregon and Sun valley crews. check out the pics from this morning.

7:00 Am waxing. Liz getting her Klister on

Still plenty of snow at Mt. Bachelor

Classic skiing this morning

Andrew Newell

warm out

Boston

Andy — Mon, 11 May 2009 01:55:44 +0000

I’m back home after a two day trip to Boston. Gus and I headed down on Friday to meet up with Jess, who had just flown in, and Ryan foster, who is living down in the area finishing up architecture school. It’s about a 2.5 hour drive to get from my house to B-town, so It’s not a bad trip and we try to make it over a a few times a year for a Sox game. We’ve been on a pretty good winning record with our trips, getting to see Lester’s no hitter last spring and then Friday’s win against Tampa Bay. Friday’s game was kind of a mellow game until the 6th when the Sox came from 3 down to 3 ahead. pretty sick rally.
Even though we were down in the ‘city’ we didn’t have to put up with the crowds too long since Ryan lives a little bit out of town so we got a chance to kick it at his lake house for a while on Friday. Since the Boston trip Jess, Gus, and I have returned home to VT and started back into the training. It was good to have another skier around to hammer out some intervals with me this morning.
The next few days of training are going to be basic, with some easy distance and some more intervals and strength on Tuesday. Then it’s time to head west on Wednesday for Bend Camp. I’m going to do a quick stop in LA on Thursday and Friday to do an Olympic NBC thing. These things are pretty funny… we did one before the 06 games. We get to spend a day with the USOC filming some ridiculous stuff for different TV shows that they will probably never use once the Olympics are here. I’m getting fired up for Bend though, It’s going to be awesome to get on snow again! Fenway

Me, Ryan, Gus

real fans sit in the bleachers

Jess and I

The crew at Ryan’s lake house