Taking the show on the road

This weekend I made the trip from Vancouver Island over to Seattle to attend a reading of William D. Frank's new book, Everyone to Skis!, which pertains to the history of Biathlon in the Soviet Union.  While I haven't delved into it yet as I just got my mitts on it, I have been enjoying E. John B. Allen's book, The Sport and Culture of Skiing.  The history of skiing, and looking at history through the lens of sport, is fascinating, and I would recommend either of these books to anyone interested in skiing.  If anything, it provides profound insight into how the sport developed in certain countries, which in turn helps one to understand the state of the sport in that country today.  For example, if you ever found yourself wondering why Biathlon or cross country skiing is more popular in a country like Norway more so than Switzerland, these books would aptly answer the question.

Anyway, so that is some background as to why I was in Seattle.  However, being November, I didn't want to jeopardize my training, and so decided to attend the local YMCA for some workouts, cardio sessions, and post-workout relaxation sessions in the Sauna. (aka: the Finnish Embassy).  While there, I spent a lot of time thinking about being away from and attempting to develop or maintain fitness.  When you are in home territory, you know where all the good runs are, where all the necessary equipment is at the local gym, and where to get just the right foods before or after your workout.  However, what if you are on the road?  

While one option may be just to "let it slide" for a few days or a few weeks, anyone who has worked hard at reaching a certain point in their training will be loathe to let that hard work drift out the window.  Therefore, if you are keen to keep your training on track, I have one valuable piece of advice: make a plan and stick with it!

Unless you are going to the moon, there is always something you can do where you're going.  

• Plan ahead.  Spend some time on the Internet researching where the fitness centres are, what the hours are, and how to get there from where you're staying.
• If you will be visiting friends or family, let them know before you go that training is very important to you, and that you will be making time to keep up with this training.
• Contact local running stores or bike stores in the city you will be visiting and enquire into running and cycling groups, or routes that are popular.
• There are always body weight exercises!  This includes push ups, sit ups, lunges, etc.  For skiing, there are also balancing exercises that can be done anywhere - in a room at wait, waiting for the bus, etc.  Look for natural features in the environment where you can perform "ghetto workouts." Tree branches and the overhangs of buildings provide great places for chin ups, while some features in playgrounds, such as monkey bars, can also work for triceps dips.

With a little bit of planning, imagination, and determination, you can make some kind of training session work no matter where you go.  Heck, trying new exercises or new fitness centres might even revitalize your determination to train hard!

Another great reason to own your own Biathlon rifle is that you can often bring it with you and fit in some quick dry firing sessions every day.  All it takes is ten minutes a day!  This Christmas I'll be going home to Alberta to visit some family.  After some contact with the local club, the Edmonton Nordic Ski Club, one of the coaches named Alan Ball invited me to train with their athletes!  Yes, he insisted I bring my skis and rifle to Alberta so that I could train with them. 

Holidays and vacations are a great test of your determination.  While some will take any excuse to drop their training plans like a bad date, the truly focused athletes out there will find some way to stay active.  Even going for a long walk  or doing some sprints up a hill, going for an evening swim at the local pool - anything is better than just sitting there in front of the television for a few days or few weeks!

Most cities I've been to have some kind of recreation available - whether it's indoor fitness facilities or opportunities for hiking, biking, etc.  And if you really are in such a rural area that nothing is available, than there's a probably lots of opportunity to do some farm work!  Whatever you do, don't forget the work you've put into your training.  Training isn't about doing something once in awhile - it's about what you do regularly.  Sometimes you might not feel like doing all of your workout, or you have to modify your plan for whatever reason, but as long as you're doing something, you'll cut your losses and stay as close to the path to victory as possible.

Roller skiing

While it is possible to develop cardiovascular capacity doing such activities as cycling or swimming, there comes a time in the season when one must direct one's attention towards sport-specific training sessions.  This not only prepares the body for the physical demands unique to cross country skiing and Biathlon,  but also helps to hone the technical abilities that are so critical to success.

Here's a few photographs of me dodging peacocks and putting in time on the skis. Thankfully I've got a beautiful park right across the street where I can train, and thankfully I met the professional nature photographer, Gottfried Esch,  who was kind enough to send me these images. Vielen dank!

A little bit about me

Just in case anyone is wondering what my background is as it relates to Biathlon and fitness, I thought I'd supply a little bit of information about myself.

I first became interested in Biathlon around 2006 when I saw a photograph of Ole Einar Bjørndalen from the Torino Olympics in a newspaper article.  It was rare exposure for such a fringe sport (at least in Kanada), but as it turned out, a pivotal exposure.  From that moment, I thought Biathlon was the most wonderful sport in the world, and set out to find more about the sport and the people who participated in it.

After several years of following athletes like Michael Greis, Martina Glagow, and Andrea Henkel, a breakthrough opportunity presented itself to me.  My friend Joszef had obtained tickets for us to attend some Biathlon races at the 2010 Olympics in Vancouver!  The experience was incredibly special, from camping out in the snow, to watching legends such as Bjørndalen and Magdalena Neuner ski past with immortal grace.

Shortly afterwards, I was able to try Biathlon shooting at the local range at Mt Washington. After this I was hooked.  I knew this was the sport for me, and set out to obtain my own Biathlon rifle and pursue training in this sport.   It wasn't an easy path.  From the time I set out getting my firearms licence, to waiting for a left-handed Anschütz to arrive in the mail, over a year had passed by.  While I could hone my marksmanship skills at Mt Washington, this was over 250 kilometres away.  It took me another few years to get a membership at the local gun club, which just happened this August.

During this time I had opportunities to serve on the Board of Directors for the Vancouver Island Biathlon Club, helping to set up races and programs.  After taking the entry level officials course through Biathlon Canada, I was also an official at several races, with my last officials opportunity being at the range at the Canadian and North American Championships this past March in Whistler.

I have also participated in several races, including BC Cup races. Two years ago I placed third at the provincials.  I can still remember my first race in Whistler.  I had no idea how bloody hard this sport was!  I don't think I was fit enough, and I was slaughtered on the hills.  When I came in to shoot, my mind was usurped and distracted by the pain my body was going through. However, I wouldn't be writing these words now if I didn't derive some sort of sadistic pleasure from the sport!  Shooting underneath the Olympic rings thrilled me to no end, and anyone who has ever shot at Biathlon targets will know what I'm talking about when I say it's a great feeling to hear that sound made when you hit the target bang on.  It's the best sound in the world!  I also cannot even begin to describe the feeling of hitting all five targets in a shooting bout, thus being able to ski right past the penalty loop with a confident smile.  These pleasures keep me alive and looking forward to my next race.

Living on Vancouver Island, racing is really hard.  It costs hundreds of dollars just to attend one race weekend because one requires a ferry to get off the Vancouver Island.  After this, one must then drive hundreds of kilometres to the race venues.  Sometimes I wonder why I spend so much time and money on a sport I can only participate in a couple of times a year?  But the answer to that question is clear - it's love.  I love this sport more than anything else, and it really is more than just about racing.  It's about training regularly, making improvements and breakthroughs, meeting other Biathlon fans from around the world, and being part of this small but passionate community.

This past February I went to the World Championships in Nové Město na Moravě with my good friend, Franz.  Compared to being at the Olympics, I enjoyed these Championships much more. I think this was because my participation in the sport gave me a much deeper understanding of what was happening during the races, and also an appreciation for how much work athletes must put in to making it to a World Cup race, let alone getting on the podium.  I could write about my experience in Nové Město na Moravě for days, but maybe I will save that for another time.

*

As far as my specific credentials in sport and Biathlon go, here's a little breakdown.  I have taken courses in fitness theory, strength training, and personal training through BCRPA, which is the governing body for personal trainers in British Columbia, Canada.  As mentioned above, I have also taken the entry level officials course through Biathlon Canada, volunteering at several races over the past few years, from Cadet races to the National Championships.
As well, I have completed my coaching certification through Biathlon Canada up to level 2, which is now called Introduction to Competition.  I thought I would include scans of my transcripts just so you believe me ;)

And this is a brief description of my involvement with Biathlon! I have always had a hard time finding information about the sport, but have been fortunate to meet people who have shared their knowledge with me.  I would especially like to thank Pat Douglas, who taught me about Biathlon shooting.  I would also like to thank her son, Philip Douglas, who loaned me his rifle for my very first race.  Without these two people I might not be here writing these words.

The whole purpose of this website is to pass on the humble amount that I know about the best sport in the world.  It is my goal to inspire others, and to offer a one stop source for information that may just answer some burning questions.  If you would like to share your experiences with me, or offer some information to add to this blog, please write me at waldverloren@gmail.com.  

Thank you!

The infamous Norbert and I at the Vancouver 2010 Olympics

Gabriela Soukalova in Nove Mesto.  It was great seeing the

legends of Biathlon zoom past so close!

Terje Bøe's victory in the men's mass start in Nove Mesto was amazing 

to witness first hand.  I'll never forget these Championships.

Transforming the impossible into the possible with Biathlon

There are many obstacles in Biathlon, but people wouldn't take part in this sport if it wasn't immensely fun and rewarding, right?  Someone has asked me to write about pursuing Biathlon in "non-Nordic" countries, and so this post is about just that.

Some obstacles one might encounter on the road to Biathlon Bliss are:

• Lack of money (no help for that, really)
• Lack of snow
• Lack of shooting facilities
• Lack of experienced coaches
• Lack of racing venues
• Lack of support from friends and family

If you are from Norway, you might not be familiar with many of these obstacles.  However, for people in other parts of the world, you might be all to familiar with the list above.  I wish I could say that there was a hotline you could call to solve Biathlon-related dilemmas.  I myself have been looking for this number with little success.  However, I will try to tackle the above problems.

Lack of Snow and racing venues

You might run into a problem with access to snow if you are from Greece, Spain, or other hot countries.  While Biathlon is mostly perceived as a multi-discipline sport taking place on snow, the reality is that there are different variations of Biathlon.  At its basic level, Biathlon is a sport in which one tackles a short course that challenges the body.  This is followed by a physical and mental transition in the range where one must calm one's mind and shoot five targets at a distance of 50 metres.  That's it.

If there is no snow, a Biathlon race with running, mountain biking, or roller skiing is very possible.  As well, one can easily train for Biathlon without snow. In fact, many professional Biathletes give their bodies and minds a break by pursuing other sports, such as cycling, hiking, and sailing.  While you cannot really develop technical ski skills on a bicycle, you can certainly develop your cardiovascular endurance.

To train for Biathlon, focus on developing your cardiovascular ability.  Join local running groups or cycling groups.  This will help relieve potential tedium of training, and will also add structure to your training.  Who knows, when people find out you are training for a Biathlon they might become interested too!

Regularly participating in cardiovascular activities is half the battle, and anything you do will help you with this wonderful sport.  If you are serious about Biathlon, I would highly recommend obtaining a pair of roller skis.  Roller skis are essentially thin pieces of metal with wheels on either end and regular ski bindings attached to them.  You can clip into these with your cross country boots, and use ski poles with special roller ski tips to ski on pavement.  A great example of roller skiing can be found here.  I will write a separate post on roller skiing, but for now the number one thing I can emphasize is safety!  You want to get stronger during the off season, not injured!  Pick a road that is flat to start with, smooth, and with little or no cars on it.  Get the hang of the skating motion.  Practice turning and stopping.  It doesn't matter if the road you choose is short - just make sure to get used to roller skiing before going anywhere near roads with cars, or many pedestrians.

Shooting Facilities

Finding a facility to shoot is possibly the biggest obstacle to training for Biathlon.  You must shoot.  It is essential.  Ideally you are practising dry firing several times a week, but on top of this it is important to shoot on paper to see where your bullets are going!  Hopefully you will have access to a range, but chances are it won't be a Biathlon range.  In fact, I practice at a regular gun club and use paper targets pinned to wooden stands.  If you live in Canada, you can order paper Biathlon targets from Biathlon Canada here.  Heck, they might even ship these targets outside of the country if you live elsewhere.  Here is another link for a 50 metre target.

If you have access to a gun club, see if they have a precision rifle group there.  Marksmanship is mostly the same across different shooting disciplines, at least more than you'd think.  Principles such as developing a good position, a consistent sight picture, breath control, and trigger squeeze are fundamental to all shooting sports.  If you can practise any kind of rifle shooting, this will help you with Biathlon.  Of course, the more Biathlon-specific shooting you can do the better.  Most gun clubs I've encountered have been very receptive to the sport of Biathlon and are quite supportive.  In fact, some gun clubs even offer funding for members to go to shooting competitions.  All of this is worth investigating.  Remember, just because you cannot shoot on a metal Biathlon target with a Biathlon Club does NOT mean all is lost.  It just means you have to be creative.

Lack of Coaches

Lack of experienced coaches or Biathletes can be a real problem.  How can you possible learn about something without a teacher?  I actually had this problem too.  I was unhappy with the people teaching me and so I thought - if I cannot find a coach, I will become one!  Consequently I became a certified NCCP (Canadian National Coaching Certification Program) level 2 Biathlon coach.  Taking coaching courses might not be available to you.

What I would recommend is to practice as many of the aspects of Biathlon as possible.  This means developing a solid foundation of muscular strength, good cardiovascular ability, and hopefully some good shooting habits.  If you can bring a solid foundation of fitness and marksmanship to a race, you will do better than you think.

Invariably, you just might need to travel to get access to good coaching.  This past weekend I travelled almost 9 hours from Vancouver Island to Mazama, Washington in order to participate in a training camp taught by members of the US national Biathlon team.  The importance of knowledge should not be underestimated, and so if you can at all travel in order to get access to training, I would recommend it.  During these coaching sessions or training camps, take pictures, videos, notes, and ask lots of questions.  The information you gain during these sessions must sustain you during your solo training sessions.

If you have access to a cross country ski coach, you should definitely take lessons!  The importance of cross country technique should also not be underestimated.  If you find yourself somewhere in the winter taking a skate ski lesson, you should also ask the instructor to demonstrate good Nordic ski walking technique as well so you can develop this technique during summer months.

No, you might not be able to find a Biathlon coach, but if you have access to a shooting instructor and a cross country ski coach, you are doing very well indeed.  Remember, you might not be training in the ideal circumstances, but you probably have access to more than you think you do.  I live in Victoria, BC.  Here, there is no snow, no coaches, nothing!  I have had to take coaching courses, search the Internet for information, and teach myself a lot of what I know about training.  I want you to spend your time training, not searching the Internet for hours and hours!  So, if you have any questions, please write to me and I will try to save you some time.

Lack of Support

Different people are in to different things.  Often, people are reluctant to support things they know little of.  Unfortunately, Biathlon is not very popular outside of Europe and Russia, and so chances are your friends and family won't know too much about this sport.  In fact, when they find out you want to buy a rifle, they might become downright critical of your endeavour.  This was in fact my experience.  Be patient.

You have chosen Biathlon because it is exciting, inspiring, challenging, and unlike any other sport.  Show your enthusiasm and help to demystify Biathlon!  This sport is not about violence, but about physical strength, endurance, and control over your mind in high pressure situations.  Shooting is portrayed in a very negative light in movies, and consequently most people do not think highly of shooting sports.  However, you can help them to see that not all shooting is about violence, but about developing a calm, focused mind.  In our hectic lives where multi-tasking is practically a necessity, we do very little things that demand that we focus very intensely on one thing for a span of time. Biathlon will help you develop this ability.

Be patient with people and try to understand where they are coming from.  If you share your sincere enthusiasm and your knowledge of this sport, the critics of Biathlon might just come around to realise that this is in fact a great sport.  Make sure to tell your friends and family that there are more injuries in ping pong than in all other Olympic shooting events combined!  Biathlon is a safe sport that takes place in a controlled environment.  The only people who die are the fans who die of happiness when they see their favourite athletes come across the finish line first!  I was just in the Czech Republic in February for the World Championships and I never saw a friendlier group of fans.  Football (soccer) has violent fans, and hockey (at least the NHL) is far more violent than Biathlon will ever hope to be.  Make sure to bring up these points when talking to friends and family.  Biathlon isn't about violence; it's about discipline.  And hey, it's also about having a great time!  Now if you'll excuse me I need to get out for a roller ski session in the park across the street.

Even the pros resort to  roller skiing in the off season.
This is one of the most important forms of training for people
involved in Nordic sports.

Who needs snow? Summer Biathlon mountain bike race at our range on
Mt Washington, Vancouver Island.

Preparation Phase - Physical Training

Okay, it's now November and well past the point in the year when you should be undertaking the Preparation Phase.  However I wanted to write about this phase nonetheless as I feel it is the critical foundation upon which all future Biathlon training is built.

At its most basic level, the preparation phase usually consists of strength training and lower intensity cardiovascular training.  By lower intensity cardio training, I mean 55%-70% of your heart rate max.  I actually just found a great way to determine your heart rate zones.  A Karvonen heart rate zone calculator can be found here.  Lower intensity training is also called level one, zone one, or overdistance training.  Because it is executed at a lower intensity, you should be able to go for a longer period of time - about 45 minutes to several hours.  As well, you should be able to do a higher volume of training. By volume I mean the amount of time spent undertaking training.  During other phases such as the Pre-competition phase, you will train at a higher intensity level, and thus will usually take longer to recover. However, because the training done in the Pre-competition phase is lower intensity, you should not feel absolutely shattered after a workout.  In fact, you just might feel ready to train again much sooner.

Strength Training

Okay, first things first.  I think strength is a critical component to Nordic sports, and especially for Biathlon.  Unlike running, Nordic sports use 20% more muscle mass by also engaging the upper body. Consequently, having a strong core will help with your form, and strong muscles will help you power up hills and through fast sprints.  Put simply, strength training isn't an option - it is a necessity.

Ideally, you will have access to personal trainers at your local gym who will be able to construct for you an ideal training plan tailored to your experience and needs.  This is especially critical if you have any past injuries or other medical considerations.  However, if a personal trainer is not available to you, I can recommend a plan I've been using the last month by Jim Stoppani.  Okay, some people will probably pick apart this program but I think it's not bad at all.  It is structured, makes sense, and incorporates many important aspects of strength training.

Just a note, if you have no experience in the gym at all, I would highly recommend getting a gym attendant or personal trainer to show you how to use free weights and equipment safely.  Afterwards, aim for 10-12 repetitions and 2 exercises per muscle group, with a 30-90 second break between sets. After the twelfth repetition, you should feel sufficiently challenged that you cannot do any more repetitions.

This is what your workout might look like:

1. 10 minute low intensity warm-up on treadmill, rowing machine, etc.
2. 3 sets of bench press (on machine or free weights)
3. 3 sets of lat pull-down
4. 3 sets of seated row
5. 3 sets of leg press or squats
6. 3 sets of dead lifts
7. 2 sets of crunches/sit-ups to failure
8. 10 minute cool down.

If you could do this 3 times per week for at least 2-3 weeks, that would be great.  From there, you should be ready to follow Jim Stoppani's workout.   

This is the strength component of the preparation phase.  For experienced people, there are numerous other exercises one could do with other equipment such as kettle balls, Swiss balls, etc.  However, if you do not have experience and/or access to this equipment, the program above should be a great start.

Cardiovascular Conditioning

Okay, now for the cardiovascular conditioning. As mentioned this is low intensity and general. That is, you should be able to talk while doing the exercise. At the beginning of the preparation phase, the exercise doesn't have to mimic cross country skiing. Examples of exercises are cycling, running, kayaking, hiking, power shopping, etc. Remember, this time is also to give your mind a break from Biathlon and snow as well. Only the bold and the few can think about Biathlon 24 hours a day.  If you do not pace yourself mentally, you run the risk of burning yourself out and losing interest part way through the season.  

The Preparation Phase should not do this!  It should build you up, make you strong, and get you so damned excited that by the time November rolls around you are practically drooling at the thought of snow!

As mentioned, the low intensity cardio portion of this phase is meant to develop your circulation and your body's ability to transport oxygen to your muscles as efficiently as possible.  This phase lasts anywhere from 2-4 months, and is the basis upon which more intense exercise is layered.

Unfortunately I don't know you and so cannot tell you how often you should train per week. Presumably you are interested enough in Biathlon to read this blog, but not interested enough to divorce your husband/wife and move to Obertilliach to train full time.  Ideally, you should have at least a few hours a week to train. A schedule might look like this:

Monday: Rest

Tuesday: Strength training

Wednesday: Cardio training (45-60 minutes)

Thursday: Strength training

Friday: Cardio training (45-60 minutes)

Saturday: Strength training

Sunday: Long cardio session (90-120 minutes)

On top of this, you should practice dry firing with your amazing Biathlon rifle at least three times per week, and spend at least one day a week at the range. If you have this amount of time - great!  If not, you will need to divide your Preparation Phase into a strength phase followed by a cardio phase.  

For 1-2 months, try to go to the gym at least three times per week. This frequency is required to develop strength.  Once you have developed a base of strength, you can cut back to twice per week to maintain that strength.

Once you have developed a good base of strength during the Preparation Phase, you can switch your focus to cardiovascular training. You should aim for at least two cardio sessions per week that last at least 60 minutes if not longer. To help you, you might think about joining the cycling group at a local bike shop, or a running group at a running store. If you happen to be close to the water as I am, you might even consider rowing which would also double as a good strength workout!

Conclusion

In general, it goes like this: nothing will happen if you only do something once per week.  The progress will be non-existent and you will do more to frustrate yourself than make yourself happy. This is true of anything: playing an instrument, learning a language, etc.  

This is a lot of information and will seem overwhelming.  Rest assured that once the pieces are put into place, it will make more sense and not seem so daunting. If you have any questions about this program, feel free to send me a message.

The first thing you need to do is sit down with a pencil and paper, consider your week, and figure out when and how much free time you have.  Hopefully you have at least 10 minutes now and then to practice dry firing, and at least three other one hour slots in which you can devote to physical conditioning. This is a pretty minimum requirement.

Some might ask, WHY?  Well, because it sucks being frustrated, and I guarantee you that if you never or rarely practice something but still have expectations, you WILL get frustrated and unhappy. This is true with everything in life. Minimum work and maximum expectation = frustration.  

As well, Biathlon is expensive.  It could cost thousands of dollars. Why spend this money and then not put in the work?  However, Biathlon is also an immensely rewarding sport, and if you put the time into it, it could change your life.

I am giving you this information because when you click into your skis, zoom through the trails, and come into the range, I want you to think to yourself: I worked damned hard this year, and now I'm going to hit all the targets. Period. That's it. Focused work will give you confidence on the course and happiness long after the race has finished.  

A little summer training near 9 Peaks (Vancouver Island)

Rifle up!

Firstly, what is a Biathlon rifle?  That is, what makes a Biathlon rifle different from other rifles? A Biathlon rifle is a bolt action rifle that shoots a small round measured as .22 calibre.  When purchasing ammunition, it should be classified as .22 calibre, long rifle (LR), standard velocity.  This is critical - DO NOT put any other ammunition in your rifle except for the ammunition that is made for it!  For a Biathlon rifle, ONLY USE .22 calibre, LR, standard velocity.

Other unique features of a Biathlon-specific rifle:

• Must weigh a minimum of 2,5 kg
• Trigger weight must be at least 500 g
• No optics (scopes); rifles use iron sights
• Snow covers on the front and rear sight prevent snow from clogging sights
• Ammunition must be carried with the athlete, and so there must be places on the rifle to affix magazines, which hold a maximum of 5 rounds

While some athlete categories in Biathlon competitions do not allow athletes to carry the rifle with him or her, it is more common in most circumstances (especially for adults) to carry the rifle on the back during a race. For this purpose, the Biathlon rifle also has a carrying harness.  The last feature of a Biathlon rifle is used solely for the prone shoot - this is the sling.  The sling is usually a piece of leather with a hook on it.  One end of the sling attaches to the rifle permanently, and the other end can be affixed to an arm band, worn by the athlete. The sling is affixed to the arm band by the hook just before the athlete assumes the prone position, and is removed after the athlete finishes shooting.

The uncomfortable reality of Biathlon is that it's expensive to get started, and can also be a bit of a hassle to find proper places to train.  By this I mean places with snow or shooting ranges.  To get started the equipment is expensive - skis, wax, and yes - a rifle.  However, if you are serious about gaining proficiency in this sport, it is essential to purchase your own Biathlon rifle.  For the lucky few, you might be able to rent a rifle long term from a local Biathlon club.  However, there are many benefits to owning your own rifle:

• You have the opportunity to learn about maintenance and safety of a firearm;

• The rifle can be fit specifically for you;

• Most importantly, you can dry fire regularly!

This last point really is important.  For those that may not have the time to get out to a range several times a week, dry firing offers an inexpensive and invaluable way to practise marksmanship skills.  Even ten minutes a day will greatly improve your results, and having your own rifle will allow you to do this in the comfort of your own home. 

Navigating the tricky waters of obtaining a firearm is different depending on where you live.  For many people in America it is very easy.  You can contact the good folks at Altius and go from there.  Up here in Canada, things are a little bit different.

There are different classes of firearms licences in Canada, but I will focus on the PAL - Possession and Acquisition Licence.  To apply for this licence, you need to be a Canadian resident 18 years or older. 

Firstly, you need to take the Canadian Firearms Safety Course (CFSC)  .  Speaking with the people at a local sporting goods store that sells firearms would be a great start, as would be a general search on the Internet.  The CFSC is a short, basic course that will familiarize you with different types of non-restricted firearms, ammunition, and safety practices.  Since there is no such thing as common sense, this is a pretty important course to take.  Just last weekend I was staying at a place and was surprised to discover that the owner of the house kept a loaded rifle in his closet - very bad!  So yes, the CFSC is time well spent and could very well help you and/or others avoid a bad newspaper story.

After you complete the CFSC, you can apply through the RCMP for your PAL licence.  Information on this process can be found here.  The application costs about $60 and takes roughly 6-8 weeks for it to be mailed to you.  Some people complain about having to wait for their licence, and maybe I was mildly impatient too.  But you know what, if this process keeps firearms out of the hands of lunatics, than I'm alright with that!  Anyway, the name of the application is called the CAFC 921E.  For more information on the licensing process, you can call the Canadian Firearms Program at 1 800 731-4000. You can also send the RCMP an email at cfp-pcaf@rcmp-grc.gc.ca. 

Finally, your licence has arrived!  Now what?  Okay, you need a Biathlon rifle.  There are basically two types of Biathlon rifles: one made by Anschütz, and one made by Izhmash.  Anschütz is the only company that makes a true left-handed Biathlon rifle, and so if you are lucky enough to be left-handed as I am, your choice should be pretty simple.  Alas, these rifles are about $3500 plus tax.  The Izhmash is about $1920 plus tax.

If you would like to purchase an Izhmash, you can contact the folks at Interammo Sports in Edmonton here.  If you would like to purchase an Anschütz rifle, you can contact the folks at Nordic Marksman in Nova Scotia here.  I have purchased a lot of equipment from Nordic Marksman, and the folks there really are super nice and very helpful people.

Some rifles require assembly, and all will require a proper fit.  I would say it's critical to seek out experienced Biathletes or a Biathlon club to help you do this.  A list of Biathlon Clubs in Canada can be found here.  

Receiving my Anschütz. Now what????

Aside from the rifle, you will need other accessories, such as a harness (how you carry the rifle on your back), an arm band (what you attach the sling to), and a sling (attaches rifle to arm for stability in prone position).  As well, you will require a soft case for carrying the rifle from, let's say, your car to the shooting range or competition venue.  For information on storing and transporting firearms, visit this link.  If you plan on travelling with your firearm by means other than your personal vehicle, you would be well advised to consult the travel carrier (West Jet, BC Ferries, etc).  This is important, as I just found out that walk on passengers cannot bring with them a firearm on BC Ferries!  Anyway, when you purchase your rifle from Interammo or Nordic Marksman or wherever, explain that you also require the basic accessories needed to train and shoot, and they will help you find what you need.  Alas, there is not a lot of choice when it comes to things like slings and rifle cases, and so the process will be shorter than you think.

Anyway, this is a basic run down of what it takes to get a rifle.  If you have any questions or comments, feel free to email me at waldverloren@gmail.com.  

What the training year looks like

As with any sport, one can quickly become lost in the details of how to properly train for enjoyment and success.  Assuming that you have not studied exercise physiology for the last decade, I will throw down a few basic ideas as well as what the training year looks like.  Training year?  Yup, if you want to get the most out of cross country skiing and Biathlon, you need to think about training long before the snow flakes start flying.  This page would probably make the most sense to those that have a general idea of what Biathlon is, but just want to know how all the pieces fit together.

Firstly, no professional athlete trains the same way all year long, and neither should you.  Not only would this result in mental burnout, but it would be difficult to achieve optimal gains.  There are many aspects of a sport that need to be trained: strength, aerobic and anaerobic capabilities, as well as sport-specific technical movements and skills.  Most if not all athletes have long realized that in order to tackle all of these aspects of training, the training year needs to be broken down, with a particular focus given to particular aspects at different times of the year.

Roughly speaking, many sports focus on general strength and low intensity activities further away from the competition period, and more intense, specific exercises closer to the competition period.  Breaking up the training year in such a manner is called Periodization.  For Biathlon, there are roughly four main phases to training:

Preparation Phase:  This is when you start out slow, develop strength, and focus on low intensity cardiovascular, non sport-specific exercises (cycling, running, swimming, kayaking, etc).

To develop strength, shoot for three sessions in the gym per week.  Sticking with the 10-12 rep range for exercises is a good idea.  Compound exercises are also a good idea.  These are exercises that recruit more than one muscle group at a time.  Examples of these are squats, bench press, lat pull down, seated row.  Don't neglect your core!  Thinking about throwing in a pilates or yoga class once in awhile would not be a bad idea at all.

Many endurance athletes will tell you that you should avoid strength training because it will make you bulk up with unnecessary weight.  This is garbage and these people don't know what they're talking about.  Strength is critical to Nordic sports and the gym is where to make it happen.  The benefits of strength training to Nordic sports far outweighs any weight that you may or may not put on.  I will add another post specifically about this topic at a later date.

For cardio, try to get out at least three times per week for at least an hour.  Using a heart rate monitor is a great way to gauge the intensity of your sessions.  If you have one, try to remain in the 55-70% heart rate max for most of your time.  Remember, these are low intensity sessions! To figure out your heart rate zones, you can use the Karvonen method.

The Preparation Phase lasts for about 16 weeks, and helps to develop the circulatory "plumbing" foundation upon which more intense training is built.  Without this phase, the body could become overwhelmed by the intense training one moves towards later on in the season.  Mentally, this is also a time to take a break from skiing and shooting all the time.  Have fun, shake it out, but keep fit.  With shooting, the focus is on foundation skills and precision shooting.  Precision shooting means taking your time and developing good habits with natural alignment, good sight picture, and steady breathing.

Pre-Competition Phase:  After a few months of strength and aerobic training, you should have a good solid base of strength and cardiovascular fitness.  The goal of introducing intensity into your workouts is so that your body can withstand the rigours placed upon it during a race.  It is critical for your body and mind to be familiar with the discomfort of intensity before race day!  The Pre-competition phase usually lasts roughly 16 weeks or more, and is the time when you start incorporating more sport specific exercises as well as more intensity.  You still want to be using half your time to do low intensity cardio workouts, but you slowly want to add in intensity.

Think about using a four week cycle where the first week is the least intense (in terms of volume or difficulty), the second week is more challenging, the third week is the most intense, and the fourth week is a recovery week with reduced intensity and/or volume.

What might a workout look like?  Okay, grab your bike and hit the road.  Aim for your usual 1-2 hour ride, but try throwing in some sprints that last 30-90 seconds, or some hills.  This will challenge your heart, but the flat portions of the ride will give you time to recover.  Recovery should be at least one or more minutes depending upon the length and intensity of the interval burst. Adding in several of these intervals into your ride would be a nice start.  For something more sport specific, obtain some Nordic walking poles, or old ski poles, and bring them to your favourite hiking spot.  Instead of a usual hike, try some ski striding. As with the cycling example, try some short 30-90 second intervals where you pick up the pace or tackle a steep section of trail.

If you have roller skis, this would definitely be the time when you would want to do most of your cardio workouts on roller skis.  In this way, you will develop balance and technique, as well as an efficient heart.

If the intensity makes you feel sore or tired, don't be afraid to rest!  Remember: your body gets stronger not from exercise, but from the recovery from exercise.  Therefore, REST is one of the most critical parts of any training regime.

During this phase for shooting, you will want to add in some timed shoots, or low intensity cardio between shooting sessions to elevate your heart rate.

This is an optimal time to attend training camps.  If there are any cross country ski camps or, [gasp] Biathlon camps, you must attend these!  Getting together with like minded athletes to train will do wonders for your motivation and keep you going right up to race time.

Competition Phase:  This is show time!  Hopefully the diligent work you've put into your training will pay off here.  During this time, it is also important to pay close attention to your body, and to give it rest when the need arises.  As well, it is important to continue training.  If the competition period lasts for several months, you will want to maintain your base by continuing to do low intensity workouts.  What you have gained during the year you will not want to lose: this includes not only your base cardiovascular fitness, but also your strength.

Transition Phase:  This phase is important physically as well as mentally.  There is a good chance that at the end of a training and racing year, you might be fatigued in body and mind.  Now is the time to take several weeks off, focus on other pursuits, take a holiday, and even eat all of those naughty foods you've been so good to avoid over the past several months!  Why not - life is for the living!

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And here you have it - a general breakdown of the training year in the most general sense.  If what I have written causes a question of two, that's no surprise.  Any one of these phases could be the subject of hours of conversation and planning.  If you have any questions regarding these phases, or perhaps some suggestions for improvement, feel free to write me at waldverloren@gmail.com.  you can also check out the Facebook page.