The Preparation Phase – A Few Thoughts

 August. Most people on Vancouver Island are still in the throes of enjoying a delightful summer, but I can’t help but notice the anxiety creeping into my mind. Where did the summer go? Winter is getting closer and I feel I could have done so much more to prepare for the upcoming Biathlon season!

For winter athletes, there is no break in training during the summer. Rather, summer is the time when mistakes are addressed, experimentation with technique is undertaken, and a solid foundation of fitness is re-built. During this preparation phase, Nordic athletes commence training by developing a strong base of strength while also developing a cardiovascular base.

What is this magical “base” I speak of? An athlete develops base cardiovascular ability to be able to deliver blood and oxygen to working muscles in the most efficient way. Base training helps strengthen the heart while building an elaborate capillary network that will help deliver the blood and oxygen your body needs – especially under challenging race conditions.

How to Develop a Cardiovascular Base

Base training is developed mainly through longer cardio sessions at a pace much easier than you think would be beneficial. This base training, or aerobic training, usually happens at an intensity of 60-70% of your heart rate (HR) maximum. Not sure what your heart rate zones are? Find out on this Karvonen calculator.

Base training sessions usually last at least 60 minutes but can also last hours. These are not short training sessions, and they shouldn’t be difficult training sessions either. The benefit of this reduced intensity is that one often recovers faster from these sessions. The aerobic base is also the foundation that allows the athlete to then progress to more challenging workouts later in the training year.

Having a solid strength and aerobic base allows athletes to maximize more intense workouts whilst avoiding injury.

Base and Intensity in the Preparation Phase

The other day I was listening to this Stephen Seiler podcast. I hadn’t heard of this chap before, but learned he is a professor of sports science at the University of Adger in Kristiansand, Norway.

What struck me about Seiler’s interview was his belief in an adherence to a traditional training regime guided by the 80/20 rule. This means that 80% of your training should be easy (50-75% HR max) and only 20% should be at an intensity beyond this.

It seems that the modern athlete or individual looking to get fit believes there is some secret formula or shortcut to successful performance. And so we buy the fitness magazines offering the latest trendy workout. We go to cross fit classes because we heard from some friend that high intensity interval training (HIIT) is the best and only way to train.

Yet with the Nordic sports, Norwegians consistently get on the podium. Why is this? As Stephen Seiler points out:

“… They know what gets you on the podium, and they know that there are no shortcuts. They don’t fall for the latest trend, the latest trick because they know how you get there. The magic is there is no magic in Norway.”

I love this because it’s so true! To excel in Biathlon, one has to stop searching for shortcuts and realise that one simply has to put in the time. That means firing thousands of rounds in the off season, and going on those long, easy intensity sessions.

For me, that means going for two hour hikes on my favourite local trail, or taking my hardtail mountain bike out for a long spin on cycling paths and gravel roads after work. These sessions are provide a great opportunity to organize my thoughts, or just enjoy the pleasure of not thinking at all. It’s immensely relaxing and centering, and provides benefits far beyond the sport itself.

Takeaway Points

You didn’t want to read this article because it was too long but still want to know what I wrote. Here it is:

• The preparation phase helps develop foundational strength and a cardiovascular base upon which more intense training is built
• The guiding principle of the preparation phase is the 80/20 rule: 80% of your training should be between 50-75% of your HR max, and only 20% is above this intensity
• There are no shortcuts; stop looking for them
• Long, aerobic sessions can be relaxing and centering; keep an open mind and enjoy them 

 Training hike in Gowlland Tod Park

Biathlon Post in Local Newspaper!

Thanks to a third and first place at the BC Provincials in Kelowna, I qualified for the first time to attend the Canadian Nationals in Whistler!

The competition was held at Whistler Olympic Park from 26-31 March, 2019.

Read all about it in this article in the Campbell River Mirror:

https://www.campbellrivermirror.com/sports/vancouver-island-athletes-shine-at-canadian-biathlon-championships/

Never Forget Why You Do It

Recently I saw a post on Instagram from Canadian mountain biking superstar, Emily Batty. She admitted that “when I’m having the most success in my career is when it’s the least fun because it takes sacrifice to be at the top level and 100% of everything I have to give, leaving no time for anything else in life.”

The last few months of the Biathlon season felt a lot like this for me. I was away every weekend, either travelling 250 km (one way) to get to Mt Washington for training, or else travelling further for BC Cup events and for the Provincials.

Admittedly this made me feel a bit weary after a while. There were even times when I questioned the place of Biathlon in my life. Truly this was a dark thought indeed!

There are a great many things we can do in life without devoting very much effort and still we get by. We sort of show up for work and do the minimal effort. We hang out with loved ones and family but in our mind we’re not totally there. We clean the house but it’s just the minimal cleaning job required to keep it from turning into a biohazard. In my experience, Biathlon isn’t really like that.

First there is the cost. $5000 for a rifle???? And then the ammunition, memberships at gun clubs or ski hills, wax, and so on. And this is just to practice! Travelling to races can cost hundreds more. To travel to a BC Cup event, I’m spending just under $500 in total. Meanwhile, colleagues at work are spending just a little more to enjoy an all-inclusive resort in Mexico.

The physical demands are also very intense. For anyone who has ever partaken in Nordic skiing, it can be very demanding and can induce a level of discomfort that few other sports can. One trains through the summer and yet the first ski of the season always makes one feel as if one did nothing but sit around all year!

During the ski season when I’m away a lot, I also don’t see very much of my friends and family and feel as though I’m growing more and more distant from my life in Viktoria.

It is a tale of two worlds. During the off season, I have much more free time, see my friends and family, and fall into an easy pattern and relaxing weekends at home. Sure I train six days a week, but training can be accomplished in a few hours and then there’s still lots of time for visiting, catching up with a good book, or making a great cup of Kaffee at home whilst the jazz records spin.

As soon as the ski trails are open, I am away every weekend. Travelling takes its toll, as does the training. When I return late on Sunday, I wearily face another week with no clean clothes and no food in the fridge. I compress my life into a few days, catching up with chores, fitting in a few more training sessions, and then meal prepping the night before I leave for another weekend.

I’m not the best biathlete in my category and don’t even think I make the most sacrifices. Still, Biathlon will ask everything you can give and more. Why do it?

At the BC Provincials this March in Kelowna, I was surprised by only missing one shot in each of my first three shooting bouts in the pursuit race. Suddenly I found myself alone on the trail on a cold and sunny morning. The trail conditions were perfect and my skis felt very fast. As I slid through the trees along the sun-dappled trail, I found myself thinking, “what if I’m all along because I’m first?”

It was a beautiful thought that suddenly became a reality – I was in first place! Even though I made a hash of my last standing shoot, I managed to produce a blistering last lap and cross the finish line almost a full minute in front of my next competitor.

How I felt during this race suddenly made all of the sacrifice worth it, and gave me insight into why professionals and amateurs alike seek to reproduce this marvellous feeling. There is nothing quite like it and that’s because it’s not about being better than someone else – it’s about the resolution and the reason for a LOT of hard work.

Finishing this race was the best day of my life and the first time I ever won a gold medal at an official Canadian event. I said to myself, “Remember this feeling when you find it hard to get out for a training session, or when you wonder why you’re sacrificing so much.”

Never forget this feeling.

*

The snow is quickly melting and that victorious day is beginning to fade away – but not completely. That day I realized what I’m capable of, and now there’s nothing I’m looking forward to more than the upcoming race season.

As a biathlete, it’s essential to maintain a close connection to why you do what you do. It won’t matter how much you train if you’ve lost this reason. If you’ve had a really great training session, conversation, or race, right about it and when you’ve forgotten why you sacrifice so much , read what you’ve written and know that what you do, you do with purpose.

Biathlon - A Tale of Love and Loss

It's been awhile since I've inked out my thoughts but now it's time to confess. I quit.

Frustrated by the spiralling expenses of life (and the sport), I made the utterly painful decision to sell my Biathlon rifle. In the summer of 2015, I sent my beloved Anschütz on a plane up to Prince George, never to see it again. It was a crushing experience but little did I know at the time that far worse lay in store for me.

I hadn't realized how much apart of my life Biathlon had become. Suddenly every little reminder of this sport caused me pain, because I was no longer apart of it. Hearing about my friends' exploits at races drove me crazy with envy. The coming of winter no longer brought the same joy. Yes I still skied, but skiing past the Biathlon range without partaking in the sport gave me a stomach ache. I felt like a ghost confined to wander the edges of a life that was once mine.

The list of painful reminders goes on and on - finding empty casings in my flat, struggling to watch races, and no longer being as involved in the Vancouver Island Biathlon Club. What had I done?

I became resentful of a life that forced me to be separated from my love, and many things ceased to hold the same joy. Two years later in 2017, there was a turning point.

My finances became settled and it was time to right the wrong I had done two years earlier. I didn't hesitate in dropping over $5000 to get exactly the rifle I wanted - an Anschütz with black and white Bear stock imported from Slovakia. Game on. It was like I had lived with an aching emptiness for the past two years and now there would be justice.

How fitting that on 14 February, 2017, I received a notice from Canada Post that I had a parcel. First a trip to the post office, and then off to procure a bottle of wine. This was going to be the best Valentine's Day ever!!!!

I knew I loved Biathlon, but perhaps it took this separation to realize what an important role the sport plays in my life. Unboxing my rifle and taking in a mouthful of red wine, I was overcome by an overwhelming sense of relief.

That was two years ago and a lot has happened in two years. Stay tuned for some excited posts!

Dead Lifts - A critical link to your success on the trails

While the warm summer months call you out for long bike rides and challenging roller ski sessions, I'm a strong believer that strength training shouldn't be neglected at any point in your training program. The strength component of your training program is an essential element that helps you develop the power you need to climb those seemingly insurmountable hills, or sprint to the finish line past all your rivals. A solid strength program also helps you maintain muscular balance and helps to prevent injuries.

One of my all time favourite exercises is the dead lift. While this exercise may seem like one reserved for body building or chumps trying to show off in the gym, rest assured that the usefulness of this exercise goes far beyond most conceptions. The dead lift is useful for people in many different activities.

Mari Laukkanen - Finnish National Biathlon Team

Chelsy Meiss of the National Ballet of Canada. Deadlifting 140 pounds gives Chelsy a noticeable edge.

Deadlifts can be performed by any body and are safe for everybody - but only if executed with good form. 



Why you should do this exercise

The deadlift is one of the few exercises that stimulate both the lower and upper body. The same cannot be said of other big compound exercises like the squat. Deadlifts work the gluteals, upper thighs, hamstrings, lower back, upper middle back, and traps. In fact, the deadlift works more muscles simultaneously than any other strength training movement (yes, even more than the squat!).

Because of this, I think the usefulness of this exercise for cross country skiers and biathletes is HUGE. Skip this exercise and you'll be missing out on a chance to develop to your full potential.

The deadlift also helps to develop cardio respiratory fitness. Like the squat, deadlifts will severely tax the cardio respiratory system if done with enough intensity. 

The Exercise

How the starting position looks:

Key Points:

• Hips above knees
• Bar is in middle of feet
• Grip is shoulder width
• Neck position is neutral
• Spine is straight ****

I want to emphasise the last point. It is the most important point. Do NOT curve your back no matter what! With a straight back, the stress of the exercise will be on the muscles of the back. These muscles will grow stronger and you will avoid injury. If you curve your back, the force of the exercise is on the spine, and it will only be a matter of time before you get a nasty injury.

Key Stages of the Deadlift

1. Stand with feet slightly wider than shoulder-width apart, toes pointing straight ahead or slightly outward (no wider than 11 and 1 o’clock). The balls of the feet should line up under the bar. If you are just starting this exercise, start with a low weight and focus on proper form. A good repetition range would fall between 8-12 reps.

2. With knees slightly bent and hands gripping the bar slightly outside of legs, hinge forward from hips. With the bar close to shins, keep head up, eyes looking forward, chest out, and back flat. Inhale.

3. Keeping the bar close to the body, exhale as you work to straighten the legs—drive through the heels, not the toes—and bring the weight up past knees. Keep core engaged throughout the entire movement (this helps protect the spine) and finish by thrusting the hips into alignment with the feet and squeezing your glutes. Constricting the butt muscles will complete the hip extension and bring the pelvis to a neutral position.

4. Once the bar is past the knees and the arms are straight, gently rest it against your thighs and maintain a straight back, without rolling shoulders back. Also avoid excessively arching your lower back.

Final Notes

This is a very tiring exercise and so don't be surprised if you're panting at the end of a set! I would say that good form for this sort of exercise is more important than any other exercise. If you do it wrong, you could suffer a nasty back injury. If you do it right, you'll grow strong, and transfer that strength to the snow!

There are many variations to this exercise and different ways to tie it in to your current strength regime. If you attend a gym, I would seriously consider checking in with a personal trainer to ask how you can tie this amazing exercise into your workout routine.

Happy training!

Winter is Dead - Or is it?

For lovers of snow, the summer can be a painful time of year, and this year it was particularly painful. Relentless sunshine and high temperatures compounded with water shortages to paint a grim picture of a desert-like future.

No seriously, the talk of climate change was so omnipresent that I began to wonder if the temperate West Coast where I live would ever see snow again! Already our local mountain on Vancouver Island has experienced diminishing fortune. We went from having one of the deepest snow bases in the world (over 900 cm at one point!) to having very little snow for two years in a row.

In truth, I haven't been training a lot for Biathlon because of the cost, and because I wondered if I would even have a chance to get to the few races held in our province. The promise of yet another dismal winter cemented my decision to turn towards other sports: mountain biking and training in the gym.

It was like a bad breakup. I moped about the house, glared at the sun, and wondered if all of my past Nordic experiences were nothing but a dream.

The summer drifted by as a series of hot days and hot nights. Now it is November, and a time I traditionally get very excited for the winter, and this made my "bad breakup" even worse.

But now it seems there has been a minor miracle! Nature has heard the pleas of my ardent soul and powdered the not to distant slopes of Whistler with ample enough snow to enable Whistler Olympic Park to open weeks early!

Suddenly a rush of emotions and memories have returned to me. I am again reminded of everything I love about cross country skiing and the sport of Biathlon: the great people I've met, the close relationship I've developed with nature, unparalleled levels of fitness, and that wonderful feeling of gliding across the snow that haunts you long after the snow has melted.

Maybe I'm a bit pessimistic and too eager to jump to the worst conclusion. But now, nature shakes her head at me, smiles, and answers with pure beauty and possibility.

I'm not sure I'll make it for the opening weekend in Whistler, but I do know that I am once again motivated and excited to train!

The view of the range at Whistler Olympic Park - Monday 23 November

There are many skeptics out there who feel that strength training has little place in the domain of cardiovascular-focused sports. I've never really been one to believe this, and I've found you don't have to dig too far to find articles that support the huge benefits derived from strength training.

The training year is long, and should consist of many parts. But past this fact is another key point - how those parts of the training year fit together.

A book I really enjoyed was Tudor Bompa's "Periodization Training for Sports". And YES it has a part on cross country skiing because this is one of the sports he helped revolutionize!

I've just discovered this little interview and thought I'd share it with you:

http://www.bodybuilding.com/fun/mahler18.htm

Enjoy your summer!