La Fleclaz OPA Races

Skiing here at La Fleclaz is amazing with abundant mountain snow.  The temperatures upon arrival were mild and near 0 Celsius for the first two days.  The snow is transformed and granular, so klister has been effective.  A dusting of snow tends to fall each day and temperatures have now dropped slightly (-4 Celsius) to dry out the snow.  Skiing is now very firm and fast as the new snow gets tilled in.

 Classic Team Sprint:

We had a classic team sprint under the lights Friday evening.  The race started at 7:30PM and concluded around 10:00 PM.  We couldn’t figure out where the start/ finish was the evening prior while testing.  It became apparent why the morning prior as they plowed and moved snow onto the main street of the small La Feclaz village.  They groomed at 5:00 PM on race day, which left the course soft and sugary.  The track did begin to set up a bit as the temperatures dropped into the finals.  One might consider the set up as somewhat amateur, but watching the skiing of the participants during the daytime would tell you otherwise. 

Observation can teach a lot and it was apparent during the training session that the best skiers here have a high cadence and more importantly, very quick and snappy movements – more quick and snappy than I am accustomed to seeing.  This observation would be confirmed in the team sprint eight hours later.  It was also observed at World Cup (like Canmore) in the last 200 meters of the sprints and likely to every Nordic ski fan in the 50 km in the Olympics to name just one example.  I believe this is something for us to pay more attention to.

The team sprint course was great for observation, for there was a little of everything – short and steep uphills to watch a running stride and herringbone stride as well as a couple long gradual climbs to witness kick double pole and long gliding diagonal striding technique.

5km Women’s/ 10 km Men’s Mass Start Skate:

The temperatures have been dropping to -14 to -16 Celsius at night, so the course was sure to be rock solid.  We headed out yesterday morning to test wax and it was status quo.  The waxes that had been running the days before were still running the best.  It was apparent however that the colder conditions had ruled some of the warmer waxes out. 

It’s interesting.  Things are a little different which throw you off your “normal” game.  They are small items like European outlets for example.  My cordless drill can not be charged in Europe even though I have a converter.  The issue is voltage, which – I’m sure can be overcome – but not in the short period of time we were here in La Fleclaz.  I couldn’t charge my cordless drill up, so we didn’t have one at the start.  We didn’t have a wax room adjacent the race start even if we did have a European cordless, so we need to be adaptable and we were.  We had competitive skis.

We tested skis yesterday and the firm snow dictated a stiffer ski for control, but we also noted that the best skis that relatively light in structure.  Light snow fell throughout the day today and there was certainly a happy medium of structure.  Skis, structure and wax had to all be within a reasonable tolerance.  The athletes need to make small but noticeable adjustments as well.  France is 6-9 hours ahead of the US, so time adaptation is important.  We’ll also at moderate altitude.  Another very notable aspect is the competition.  They are unfamiliar and race slightly different.  We need to adapt and we did in many respects.

The adaptations made were effective for a number of athletes to have great races.  A number of athletes scored their best FIS results (Sadie Bjornsen, Erik Bjornsen, Mike Sinnott, Nicole Deyong and Brian Gregg).  The top American in the 5km skate was Caitlin Compton in 10^th place about twelve seconds from the win.  Caitlin Compton tangled with German strength Denise Hermmann and went down at the start.  Caitlin shuttled from last out of the gate to first out on the course and finally finished in 10^th.  Brian Gregg was the top American in the 10 km men’s mass start.  Robin Duvillard had a break away that was reeled in, but he still won.  Robin was 6^th in the Davos World Cup this past December. 

The most valuable item is simply mixing it up with a new group of competitors. We need to be adaptable.  We need to recognize that we rarely have home field advantage, so we need to make “home” on the road.  This is true at least some of the time.  

Subtle changes will result in notable results at this level.  Brian Gregg noted he had a very good race but noted that he might have selected a ski with slightly too aggressive of structure for optimum results.  I agree.  Today was his best FIS result to date, but we need to look where we can squeeze additional seconds whether it is from fitness, recovery or equipment.  Structure and ski select will be an increasing focus for our whole CXC Team Vertical Limit program next year.  We made strides forward this year and will continue into next with a focus on ski selection for races as well as ski structure.

Birkie Wrap up & Europa Cup Travel Adventures

Birkie Wrap-Up:

Last weekend concluded with another successful American Birkebeiner.  A record number of 8,300 total Birkie event participants were met with perfect conditions.  It was great to catch up with the athletes to see how the race unfolded.  The men’s race seemed to be particularly strategic, which wasn’t any surprise with the four Italians there.  It was great to hear that Tad was strong enough to remain with the two Italians in the final break away and that the pace was such that only one Italian would remain at the finish.  It was also good to hear that Rebecca was able to maintain a high pace that lasted to the finish.  I look forward to seeing the new Birkie DVD.  It will be great to watch the action unfold.

Travels through Europe:

I was excited to find that my flights to Europe departed MSP at 3:30 PM on Monday.  This allowed time to pack up gear and clean out Vortanz’s pole barn where we had 12 wax stations hitting on all eight cylinders Friday night and Saturday morning for the Birkie.

My flights were seamless.  I checked my bags straight through from Minneapolis to Munich, Germany with a layover in Chicago O’Hare.  I met up with Amy Caldwell and Matt Whitcomb at O’Hare.  I hopped onto the plane, watched a movie and slept the remainder of the way.  It was morning in Germany and 3:00AM back home.

We drove from Munich through Switzerland via a stint in Lichtenstein and then onto the northern French Alps.  The total drive was a touch over 7 hours.  The last portion of the drive was eventful only due to the sheer number of villages named St Francois. I counted 4 total.  We checked out three until we found our final destination.  St Francois must to be pretty popular around here.

The City of Chambrey:

On the Wednesday, March 3^rd I had an impromptu scenic stroll around Chambery’s city center.  I headed down from our lodging near the Col de Plainpalais and into the city to pick up Matt Whitcomb.  Matt had returned one of our vans back to Geneva and took a train back to Chambery where someone was to swing by and pick him up.  I heard word of the need for Matt’s pick up time with little time to spare, so volunteered and hopped out of my clothes ski clothes and onto the road.  

I found my way successfully into the City Center.  Chambery’s city center was beautiful, but challenging to navigate.  Many roads ended abruptly into old historic sections that had been preserved for tourist walking traffic only.  Urban planning and design was a concept developed long after Chambery’s City Center.  I opted to park on a near-by road close to the city’s Post Office, Police Department, Bus Station and Train Depot reside.  I took note of a full-sized statue for a notable landmark near my parking position, for the street signs were challenging to find even at a walkers pace.  A simple trip resulted in a memorable experience that includes a story I just can’t make up. I am now offering my expertise for hire as a travel guide of Chambery’s City Center due to my intimate knowledge of the pedestrian sites.

I was testing kick on Thursday as well as assisting Caitlin Compton with skate ski selection.  We dropped off her additional skis and my warm-up jacket and pants toward the tail end of our training session.  We placed them along the trail close to our entry/ exit to the parking lot.  Caitlin’s skis remained but my jacket and pants unfortunately did not.  I thought early departing athletes from our group snagged them, but unfortunately not.  They did say they were there when they left 15 minutes shy of my departure.  Well, I hope someone less fortunate than I acquired my warm-ups.  They will be happy to find a new Canon G10 camera and mid-temperature hard waxes in the pockets.  Bummer, since the USST kick wax box was lost by the airlines and the airlines traded by providing 7 sweet one-piece carbon hockey sticks.  The owner of the sticks is one NHL hockey player.  His name is engraved on them.

This past week was Birkie week….one of the greatest weeks of the year!  Now it’s over and have the same feeling that I do on December 26th when Christmas is over….359 days until next year’s Birkie.

My Birkie Finish  SkinnySki.com Photo)

The CXC Team Vertical Limit has been away from internet service and totally absorbed in all the wonderful Birkie festivities in Hayward, WI.  Most of us headed to Hayward, immediately after the Madison Winter Festival.  I stopped in Minocqua, WI to visit the dentist, (Thank you Dr. Kozeluh!) and arrived in Hayward on Tuesday night.  On Wednesday Bryan Cook and I did some private lessons for a couple friends in the Hayward area and waxed a lot of skis.  On Thursday we competed in the Elite Birkie Sprints and I hung out with some family friends from the Waukesha area.  On Friday we tested skis, worked at the expo, waxed a bunch, and got ready for the Big Show on Snow.

My Birkie experience was incredible.  I got to stand on the start line with Tami Kochen, had all the highs and lows of a true Birkie bonk, and I was still able to place 4th overall.  Thankfully, the bonk happened about 25K later this year than last year.  There was a pack of four women for the first 44 K, consisting of Rebecca Dussault (CXC Team Vertical Limit-1st), Tax Mannix (USST-2nd), and Brooke Gosling (Alberta World Cup Academy-3rd), and me (CXC Team Vertical Limit-4th).  I sat in this group, not working very hard.  The pace felt really comfortable and then all of a sudden, without really pushing harder of increasing the pace, 40K of racing caught up with me and my legs began to burn.  I made it a few more K and I did everything I could to hang with the group, so when I fell off the back I really started to struggle.  I had 4K to go when I really fell apart, stomping up the hills and twisting like crazy.  I started to find it funny when I began cheering for myself in my head.  Since skiing up the hills was not going well, I focused on skiing over the tops of the hills.  I hit the lake alone, but thankfully was able to pull myself together enough to catch a ride from a passing wave 1 skier that went by me with about 1.5K of lake to go.  The cheering on Main Street was the loudest cheering I have ever heard in my life.  I loved it.

It would have been very nice to make it onto the podium, but I am 100% certain that I could not have done any better in that race on that day.

I staggered to the finish line, spent a good amount of time laying on the floor of the changing tent nursing my cramping feet, and greeted my female friends and teammates as they trickled in.  Then, I went out to the lake to cheer people in.

It is not often that you can say that you have simultaneously been in the presence of all of the most dedicated and generous people you have ever met.  A few weeks ago I had just that opportunity.  On February 2 Gus, Kristina, Karl, and I all had the privilege to attend a Right to Play fundraiser organized by the Madison Winter Fest. 

Right to Play, for those unfamiliar, is the leading sport-for-development organization, which uses sport and play to improve the lives of some of the world’s most impoverished children.  Programs currently operating in 23 countries use specially designed curriculums impart social skills, safety and health practices, as well as a whole set of values aimed at spawning social change in communities.

The event was attended by representatives of CXC, the American Birkebeiner, the Winter Fest, members of the Madison nordic ski community, as well as others.  One very special guest happened to my all-time ski hero and an ambassador of Right to Play, Beckie Scott. 

At the event Beckie spoke about her career and how after her great success at the Olympic games she felt a responsibility to use her position to make a difference for others.  She described all the support she received from others on her way to Olympic gold, and how she believed that she should in turn play a similar role for others.  She found her opportunity to do so in the Right to Play organization, which she became involved with and subsequently because an employee of. 

Another special guest was Don Becker of Becker Law in Madison, a man who is endlessly giving of his time and money in order to support local and now international efforts in a variety of areas.  Don was so enthusiastic to support Right to Play that he pledged to match all funds raised up to $10 thousand.

Don Becker hands off a check for $10,000 to Beckie Scott of Right to Play.

The evening was highly inspiring between the presentation by Beckie and the demonstrated generosity of the guests.  Those in attendance took advantage of the live auction portion of the event to open wide their pocket books in the name of Right to Play. 

Auctioneer Dennis Kruse of the American Birkebeiner entices bidders with a one-of-a-kind Right to Play/Beckie Scott banner.

A few aspects that most impressed me during the course of the evening were the idea of using privilege of position to make a difference for others, as well as the lasting impact that development of the mind can have.  Among Don, Beckie, and all the others involved in the event, there was no shortage of examples of those who wanted to share their good fortune among others.  It struck me that a person such as myself need neither win a gold medal or be financially well off in order to do the same.  Also, I really liked the idea that unlike many other humanitarian organizations that focus on providing material and physical services to those in need, which, of course, are valuable and much-needed, Right to Play provides for children a service that will serve them the rest of their lives, namely, the development of their minds.  It is along the lines of giving a person a fish versus teaching that person how to fish.  Even when a child is grown, the skills they learned through Right to Play will continue to benefit them and their community.  It might seem silly to worry about the ability of starving children to play, but as Beckie said, Right to Play provides children with the gift of humanity, something that is as essential to people as food or water.

It is not often that you can say that you have simultaneously been in the presence of all of the most dedicated and generous people you have ever met.  A few weeks ago I had just that opportunity.  On February 2 Gus, Kristina, Karl, and I all had the privilege to attend a Right to Play fundraiser organized by the Madison Winter Fest. 

Right to Play, for those unfamiliar, is the leading sport-for-development organization, which uses sport and play to improve the lives of some of the world’s most impoverished children.  Programs currently operating in 23 countries use specially designed curriculums impart social skills, safety and health practices, as well as a whole set of values aimed at spawning social change in communities.

The event was attended by representatives of CXC, the American Birkebeiner, the Winter Fest, members of the Madison nordic ski community, as well as others.  One very special guest happened to my all-time ski hero and an ambassador of Right to Play, Beckie Scott. 

At the event Beckie spoke about her career and how after her great success at the Olympic games she felt a responsibility to use her position to make a difference for others.  She described all the support she received from others on her way to Olympic gold, and how she believed that she should in turn play a similar role for others.  She found her opportunity to do so in the Right to Play organization, which she became involved with and subsequently because an employee of. 

Another special guest was Don Becker of Becker Law in Madison, a man who is endlessly giving of his time and money in order to support local and now international efforts in a variety of areas.  Don was so enthusiastic to support Right to Play that he pledged to match all funds raised up to $10 thousand.

Don Becker hands off a check for $10,000 to Beckie Scott of Right to Play.

The evening was highly inspiring between the presentation by Beckie and the demonstrated generosity of the guests.  Those in attendance took advantage of the live auction portion of the event to open wide their pocket books in the name of Right to Play. 

Auctioneer Dennis Kruse of the American Birkebeiner entices bidders with a one-of-a-kind Right to Play/Beckie Scott banner.

A few aspects that most impressed me during the course of the evening were the idea of using privilege of position to make a difference for others, as well as the lasting impact that development of the mind can have.  Among Don, Beckie, and all the others involved in the event, there was no shortage of examples of those who wanted to share their good fortune among others.  It struck me that a person such as myself need neither win a gold medal or be financially well off in order to do the same.  Also, I really liked the idea that unlike many other humanitarian organizations that focus on providing material and physical services to those in need, which, of course, are valuable and much-needed, Right to Play provides for children a service that will serve them the rest of their lives, namely, the development of their minds.  It is along the lines of giving a person a fish versus teaching that person how to fish.  Even when a child is grown, the skills they learned through Right to Play will continue to benefit them and their community.  It might seem silly to worry about the ability of starving children to play, but as Beckie said, Right to Play provides children with the gift of humanity, something that is as essential to people as food or water.

It is not often that you can say that you have simultaneously been in the presence of all of the most dedicated and generous people you have ever met.  A few weeks ago I had just that opportunity.  On February 2 Gus, Kristina, Karl, and I all had the privilege to attend a Right to Play fundraiser organized by the Madison Winter Fest. 

Right to Play, for those unfamiliar, is the leading sport-for-development organization, which uses sport and play to improve the lives of some of the world’s most impoverished children.  Programs currently operating in 23 countries use specially designed curriculums impart social skills, safety and health practices, as well as a whole set of values aimed at spawning social change in communities.

The event was attended by representatives of CXC, the American Birkebeiner, the Winter Fest, members of the Madison nordic ski community, as well as others.  One very special guest happened to my all-time ski hero and an ambassador of Right to Play, Beckie Scott. 

At the event Beckie spoke about her career and how after her great success at the Olympic games she felt a responsibility to use her position to make a difference for others.  She described all the support she received from others on her way to Olympic gold, and how she believed that she should in turn play a similar role for others.  She found her opportunity to do so in the Right to Play organization, which she became involved with and subsequently because an employee of. 

Another special guest was Don Becker of Becker Law in Madison, a man who is endlessly giving of his time and money in order to support local and now international efforts in a variety of areas.  Don was so enthusiastic to support Right to Play that he pledged to match all funds raised up to $10 thousand.

Don Becker hands off a check for $10,000 to Beckie Scott of Right to Play.

The evening was highly inspiring between the presentation by Beckie and the demonstrated generosity of the guests.  Those in attendance took advantage of the live auction portion of the event to open wide their pocket books in the name of Right to Play. 

Auctioneer Dennis Kruse of the American Birkebeiner entices bidders with a one-of-a-kind Right to Play/Beckie Scott banner.

A few aspects that most impressed me during the course of the evening were the idea of using privilege of position to make a difference for others, as well as the lasting impact that development of the mind can have.  Among Don, Beckie, and all the others involved in the event, there was no shortage of examples of those who wanted to share their good fortune among others.  It struck me that a person such as myself need neither win a gold medal or be financially well off in order to do the same.  Also, I really liked the idea that unlike many other humanitarian organizations that focus on providing material and physical services to those in need, which, of course, are valuable and much-needed, Right to Play provides for children a service that will serve them the rest of their lives, namely, the development of their minds.  It is along the lines of giving a person a fish versus teaching that person how to fish.  Even when a child is grown, the skills they learned through Right to Play will continue to benefit them and their community.  It might seem silly to worry about the ability of starving children to play, but as Beckie said, Right to Play provides children with the gift of humanity, something that is as essential to people as food or water.

This winter season I had the pleasure of coaching a slew of youngsters at Pillsbury Elementary in Minneapolis as part of a partnership with the City of Lakes Nordic Ski Foundation. I met with third, fourth, and fifth graders weekly to bestow upon them my enthusiasm for Nordic skiing. Generous sponsorship from UCare Minnesota, Rossignol, and Solomon, provided the kids with skis, boots, and poles for the winter. Over the course of ten weeks we practiced how to put on ski boots and click them into bindings, how to fall and get up properly (a skill that came in handy), how to handle  mass start situations (or rather how to stay upright in a chaotic clump of kids on skis), how to stride, double pole, and herring-bone, and most importantly, how to bomb the downhills. Despite the inevitable collision here and there, the kids improved greatly during the ten week program and enjoyed gaining confidence as skiers.

Besides learning the skiing basics, the course curriculum included weekly nutritional lessons. We discussed different types of food kids and adults should eat to fuel their bodies properly. The smell of hot lunch wafting from the cafeteria doors seemed to mock me, though, as I rambled on about making sensible nutritional choices.

The program culminated with the Minne-Loppet at the City of Lakes Loppet weekend extravaganza. A sea of kids from Minneapolis schools, including my stead of Pillsbury students, embarked on a 1.5k  journey onto the Lake of the Isles in Uptown, Minneapolis. It showed that the contingent of Pillsbury skiers  had prepared well for the mass start and had worked hard to improve their agility skills on skis. What a rewarding afternoon for skiers and coaches alike!

Refining hill bounding skills in the early season

Mastering the art of tumbling and getting up

Practicing the ever-elusive no-pole stride

Demonstrating proper technique when approaching a descent

Preparing for a future elite wave mass start at the Birkie

Sizing up the competition

Making a calculated move to overtake the leader!

Winter Triathlon World Champion!

It’s the kind of thing you want people to know about.  You even wish the security screeners on the way home would say, “Mam, there are some strange shaped metal things in this backpack and we are going to have to take a closer look.  Is that okay with you?”  Actually, as large as a the title World Champion of Winter Triathlon seems, it also seems very small as many world class athletes are bringing home Olympic medals from Vancouver. However, given that World Championships were in Norway, the birth place of nordic sport, my performance there caught many by surprise. “An American winning a World Championship event which involves cross country skiing? Unheard of!”

Olympics or no Olympics, I was prepared to race against  the best in the world!   Exceptional athletes from countries where cross country skiing, mountain biking and running are very popular.  Countries such as Russia, Finland, Sweden, Spain, Norway, Czech Republic, Italy, Austria, Slovenia, Slovakia, Liechtenstein and the USA are the most common countries that are represented.  One of the competitors from Norway had just won a bronze and gold at XC World Junior Champs in Hinterzarten, Germany and last years Winter Tri Champ was also on hand to defend her title.

In Eidsvoll, Norway the opening ceremonies for our championships were held on the same day as those of the Olympics.  As my triathlon coach and friend Neal Henderson played the Olympic Theme Song as loud as his blackberry could, we proudly marched with our nation’s flag, I had butterflies in my stomach and a huge swell of passion knowing that I too was on a quest to do my best.

As a three time competitor in the ITU Winter Triathlon World Championships with a previous 6th and 3rd place, I certainly knew the task at hand. This year I had already raced at European Champs where excluding the disaster of 8km’s of mountain biking on a flat front tire, I could have won by minutes.  I knew I was fit and hungry for the victory.  During the week leading into the race I had a lot of stress on my plate from overcoming losing Euro Champs to dealing with some things on the home front with Sharbel over skype.  I was not resting very well and knew that I would just have to trust in my preparedness to pull this off.  I had, in terms of training, already put all the money in the bank and was just waiting to spend it!  It does take a perfect race at this level to take that top step on the podium and I was sure I could do it.

Photos by Janos Schmidt / ITU Media

The race day weather was nice and crisp with some crazy high humidity in the snow and bright sun overhead.  We structured our skis, deflated our tires (we run very low pressure) and readied all of our equipment in the transition zone.  On a perfect day my teammate Emma would also be challenging for a place on the podium as she had proven she could do.  This was going to be so exciting. Emma was called to the line first as leader of the World Cup due to her podiums in Euro and US Champs.  Due to my disaster the weekend before I had fallen into the second place on the overall World Cup and was called to the line after her. “Let’s get this thing started” was going through my head perpetually. I did my signature Sign of the Cross and then beeeeepppppp, went the starters air horn.

I impulsively jumped from the line already one stride ahead of the others. I was on a mission! I settled in on the run with Emma for part of the first lap before we were overtaken by last year’s champion, Carina Wasle of Austria. She is a notoriously great runner and was now at the helm. I kept up stride for stride as the course dove off the road and down into the forest on a nordic trail. The footing was slippery and I was thinking of staying light on my feet. Normally the whole run is on trails, but this had an equal share of snow packed roads which was brutal on my body. We ran a total of 6 kilometers over the three laps. Eventually, it was me chasing down Emma. We had promised to work together as teammates when and where possible. This was shaping up great. I ran into transition in second place.

Photo by Janos Schmidt / ITU Media

With a quick change of equipment I was out on to the course rolling on my bike. I rode hard and grabbed Emma’s wheel for a minute before I took the lead. We had a nice lead of about 15 sec. on the rest of the field. The bike is always tricky in winter triathlon. With the correct tires and tire pressure however, the bike portion can be to your great advantage. Emma and I controlled the race for about a lap before I noticed I was starting to gap her. I rode hard and thought I was the only one with the reins when all of a sudden I realized people were cheering the very tall Russian, Yulia, who was now right behind me. At the beginning of lap three she over took me and I gritted my teeth and dug so deep to stay with her on the short road portion. We rode together for a lap and a half with her in the front and me drafting and trying to hang on. I watched three times as her coaches fed her drinks at illegal places on the course. It fueled my desire to beat her, fair and square. On a technical little uphill section she bobbled and I overtook her and never saw her again. I raced into transition in the lead after 10km.

I transitioned from the bike to skis rapidly and won this equipment exchange.  It helps that I’ve put on ski boots thousands of times!  I skated hard out of the stadium and knew that the nordic course was my safe haven. I could ski with anyone there and should easily hold my lead if not increase it.  I settled in, letting my body adjust to the new movements of glide and stride, carefully keeping my balance. We were on course or 3 laps totaling 8km’s. I skied through the open, hilly field which comprised the largest part of the course, always watching to see the others. By two laps I couldn’t see anyone on this part of the course with me. I skied well, but didn’t have to go very hard and wanted to save some for the relay the next day. I cruised through the final narrow stretch of the woods and popped out in to the stadium to the yelling of the spectators. I V2’d hard and was super excited to get to THAT finish line. I almost forgot to grab the US flag waiting for me. I barely snagged it and skied slowly down the finishing stretch waving it wildly. I was wrapped in the thick orange ITU ribbon around my waist and had just become the World Champion! Wow! I made another Sign of the Cross closing out my incredible race. It was overwhelming to realize I had just added another World Championship title to my list of accomplishments.  Praise God!

Photo by Janos Schmidt / ITU Media

Before things got too exciting with all the hugs and congratulations I made a point to tell my coach about the cheating Russian so he could protest against her. His testimony was all the more proven by the Austrian Team who protested with photo evidence. Yulia was disqualified. What a price to pay for cheating!

I was escorted by a doping control officer who walked me through the process to prove I’m a clean athlete.  After this I hurried out to watch the men’s race. It is so fun to cheer on teammates. Each guy really fired it up in the race. No podiums or medals, but they chalked up even more experience and we can expect great things in their future.

After the men’s race they held the podium ceremony. I scaled to the top after congratulating silver from Russia and bronze from Norway. With flowers in hand and medal around my neck I could feel the emotions welling up inside me as I prepared to listen to my first United States Anthem on an international podium. Then, over the loud speaker they announced that they didn’t have it on their CD and promptly apologized. After all, I was the first non-European to win the event in its 14 year history. I guess I took them by surprise. However, that didn’t keep me from belting it out from the top of the podium as my teammates and coaches joined in. I stayed on that top step with hand over heart until the very last note even though the Russian and Norwegian had already left my side. It was amazing in it’s own way.

The next day the US women put it all together for the relay as well.  My teammates Emma Garrard and Heather Best started strong to gave us a nice lead.  Heather tagged off to me as the anchor leg of the relay and I was able to increase the lead substantially and bring home the gold over Norway by 4 minutes and 26 seconds.    Outstanding!  Two golds in as many days.

After one day at home, the whole family has joined me for my next ski trip to the Midwest. We are driving out to Madison, Wisconsin for this weekend’s Madison Capitol Sprints. Both Saturday and Sunday I will be racing in the streets around the capital building on snow that is trucked in and groomed for the race. Next weekend we will be in Hayward, WI for the American Birkebeiner where I intend to defend my title from last year. Stay tuned for more news from the traveling Dussaultskis.

God Bless,
Rebecca

Taking time for recovery is always an important part of a successful training regime. Whether you are taking time off one or two days per week to recover from training blocks or taking an additional amount of time off because of sickness or overtraining, it is all crucial. At the moment, I am exercising the “taking time off because of overtraining” form of recovery. Starting a new program can be tough and it’s almost like you have to consider yourself a “freshman” or “rookie”, even though everyone on our team has been training years and years even before they joined CXC Team Vertical Limit. Generally when joining a professional team you are introduced to much more travel, more intensity, more training hours, new weight lifting programs, new coaches, as well as new teammates (that may be older leading to potentially having a larger training base than you do). Because you are trying and adjusting to so many new elements of the sport, a skier new to the professional ski racing scene may have a standout year, or they may need a year to adjust, as is the case for me.

At Gustavus Adolphus College I was so used to either training the same amount as my teammates or even doing a little more. During the academic year I was never able to put in too much more training than my peers because of academics, so it was much harder to overtrain in school, than it is out. Joining CXC was totally different because I was suddenly the youngest, and my training plans always were a little less than everyone else, whether it was 15-30 minutes shorter in distance workouts, or 1-3 intervals shorter during intensity workouts. Because just a year ago I was so used to doing the same amount of time or intervals as everyone else, if not more, it was really hard for me to be as in tune with my body as I was at Gustavus. It was hard to think I may be doing a little too much, when I was already doing less than others around me. And because I haven’t had the responsibilities of school work and I worked minimally, it was easy to push over the fine line of being in peak physical condition, or overtrained. For me, the overtraining came on pretty slow. I felt great all summer and fall, but after having multiple races that were further and further from expected results this winter, I realized what was going on.

I confirmed that I was overtrained by taking some advice from a fellow teammate and doing an orthostatic heart rate test. This is a great test for monitoring how your body is recovering from training. It is very simple, the first thing you do when you wake up (without getting out of bed) is take your heart rate. As soon as you have found that, you stand up and take it again. The difference of your heart rate lying down, and your heart rate after standing should be no more than 20 beats difference.

To recover from my fatigue I have taken some time off. Now I am at the point in my training where I am going for very easy training sessions, that are also pretty short, 45min-1hr in duration. My current goal is to be rested and recovered in time for the Birkie. I figure all of my extra training this year gave me a great base for a marathon . Throughout this whole thing I am trying to be really positive. I am definitely not the only professional skier who has ever overtrained, and even though I have been training for 10 years, I continue to learn more and more about myself as an athlete which will make me even better in the future.

Luckily, I have been able to keep myself busy during my time off and recovery period. Our coach, Bryan Fish, wanted me to take up knitting so that I could knit him an afghan or a scarf in my spare time, but fortunately I never became that bored. I’m just kidding, I like knitting, I’m just not very good at it. Anyways, here are a couple pictures of activities I have taken part in during my time off:

See you at the Birkie, rested and recovered!

A snow sculpture in the park during Ely's Winter Festival. The sculpture is a troll skiing!

My fish tank I just set up a few days ago full of guppies! Most people give me a hard time for liking guppies, but I think they are awesome.