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!

Biathlon is now in the World Masters Winter Games in Quebec City!

Dear masters biathletes,

I hope this email finds you well.

I would like to thank you all for your patience. I know it has been a long waiting.

After a few months of analyzing the costs and feasibility of adding biathlon to the programme of the Winter World Masters Games, I’m happy to inform you that biathlon will be part of the Games!

The following distances will be offered: 

- Individual Men: 5 km, 7.5, 10km, 12.5km

- Individual Women: 7.5km

- Sprint Men: 9km, 6km, 5km

- Sprint Women: 5km

- Relais Men: 3x6km

- Relais Women: 3x5km

The distances will depend on the age categories.

The exact dates of races will be announced when the website is launched but without big changes, the races will take place on the second weekend (5-8th Feb. 2015)

The venue will be: Centre de biathlon Myriam-Bédard: http://www.centrecastor.com/activites-d-hiver/biathlon

The website will be launched by the end of June and registrations will open shortly after.

I would like to thank you once again for your patience. You can now get ready for the Games! 

Best regards,

--

Samantha Hayward
International Masters Games Association (IMGA)
Manager Communications & Partnerships
SH@imga.ch
+41 79 349 74 79
+41 21 601 81 71

Av. de Rhodanie 54
1007 Lausanne
Switzerland

Biathlon not at World Masters Winter Games 2015???

Some good friends of mine in Kelowna recently mentioned to me that not only is there such thing as a World Masters Winter Games, but that it will actually be in Quebec City in 2015.  Dang!  Well really I haven't given these Games too much thought, but after checking out photographs from the Biathlon Masters International Championships currently happening in Kontiolahti, Finland (http://www.biathlon-kontiolahti.fi/masters/), I felt a growing sense of desire to attend one of these amazing events.  Okay, so I may be too old to compete under any flag at the Olympics these days, although Ole Einar might disagree with me, there is still the possibility of enjoying the competition and camaraderie of sport in my twilight years.

Despite my desire to attend these World Masters Winter Games, there's one little catch - Biathlon isn't included!  Can you believe it?  How anyone could consciously decide to exclude the wickedest sport of all time from being a part of these Winter Games is straight up daft.  To add insult to injury, other sports like snow-shoeing were included! I was speechless, but thankfully not for long.  I scribbled a little note and sent it off to the organising committee this afternoon.  If you feel as strongly as I do about Biathlon being a part of these Games, I'd highly suggest you also write a little note, which can be sent to info@imga.ch'. 

Here is the letter that I sent in today:

From: Dettling, Christoph
Sent: Thursday, March 27, 2014 11:35 AM
To: 'info@imga.ch'
Subject: Biathlon at Masters Winter Games in Quebec City

Good Afternoon:

I am writing in regards to the inclusion, or rather the decision to exclude, the sport of Biathlon from the upcoming Winter Games in Quebec City.  It is not only with great sadness that I note this, but also great confusion.  Biathlon is an exciting sport that has continued to grow in popularity since its official inclusion in the Olympics in Squaw Valley.  Since then, the number of fans and participants of this sport has grown astronomically, and now it is one of the most popular winter sports in Europe.

One has to wonder how such a mystifying sport like Biathlon could gain so much popularity?  While it does have its roots in the military and used to be used as a way for countries to exhibit their military superiority, the same could be said for other sports as well.  However, I believe the sport’s appeal is much more far-reaching, and this is why it is of singular interest to those outside the military as well. Biathlon, like other sports, demands a very sharp, focused mind and fit body.  However, unlike everyother racing sport, the element of shooting in Biathlon offers a unique dynamic that leaves spectators sitting on the edge of their seats until the last moment, as a single shot could literally be the difference between first place and last place.  The psychological pressure athletes endure in the shooting range is experienced by the fans as well, and they are left gasping or cheering as their favourite athletes hit the targets or ski in frustration around the penalty loop.  In light of this, it is no wonder that Biathlon has garnered the interest of those keen to try the sport for themselves.

Biathlon has become a very spectator-friendly sport that has, I believe, also become an ambassador sport for the constructive and safe use firearms.  Having personally attended the Vancouver Olympics and also the World Championships in Nové Město na Moravě, I was delighted to see friendly, non-violent spectators enjoying and celebrating a friendly, non-violent sport.  In fact, it is too bad other sports (and their fans) such as hockey and European football could not learn from the level of professionalism, sportsmanship, and non-violence exhibited by the wonderful sport of Biathlon.Biathlon is more than a sport and also offers lessons in discipline, fair play, and knowledge of oneself and the world around one.  Martin Fourcade, the current number one Biathlete in the world, recently commented in Oslo that he does not care as much where he finishes as he does about hitting 90% of his targets.  This, I feel, also speaks to the focus of the sport.  That is, it is more about personal excellence than it is about being better than someone else.  No, it is far more important to be the best version of yourself, and this  defines the atmosphere of the sport.

To be sure, I cannot deny that I have a personal vested interest in wanting Biathlon to be included in these Winter Games.  Not only am I a certified Biathlon coach and official who has enjoyed competing in the sport for the past several years, but I also believe the spirit which Biathlon embodies is necessary for the Winter Games to achieve maximum success.  It baffles me that non-Olympic sports such as winter triathlon and climbing are included in these Games, while a sport like Biathlon, which has such an undeniably rich history and ardent fan base, is excluded.

With these words I sincerely petition you to include Biathlon in the upcoming Masters Winter Games.

Kind regards,

Christoph Dettling, MA

NCCP Lvl II Biathlon Coach

Victoria, British Columbia

http://train4biathlon.blogspot.ca/

Pre-competition Phase - Shooting

Recap:

During the Preparation Phase of shooting, the focus should be on developing foundational marksmanship skills in a relaxed atmosphere. You should give yourself plenty of time to find your natural alignment on the shooting mat, and should also get used to how breathing affects the movement of the rifle.  You will also want to practise taking your rifle off your back and putting it back on in a smooth, fluid motion that you don't have to think about.

Because the Preparation Phase focuses on the sort of skills that can be practised anywhere, this is also a phase that is characterised by the most amount of dry firing.  Even if you only practise ten minutes a day, these minutes can be used to get used to taking your rifle off your back, or getting into the prone position and quickly hooking your sling to your arm band.  Just like you should already have a good fitness base developed before you click into your skis for the first time, so should you be well acquainted with getting into a shooting position before you start visiting the range.  In this way you will be able to make the most of your range time.

During the Preparation Phase, you should develop a sense of your base ability.  That is, given ideal circumstances, how many targets you can hit. This is a good landmark that you will want to refer to as you  begin to add more physical duress to your shooting practice.

What I like to do every time I go to the range in the off season is complete a precision test.  I'll fire ten shots in the prone and ten shots in the standing, on two separate targets.  I'll take my time and make certain that I am following the principles of good marksmanship.  I keep these targets, date them, and refer back to them as the weeks go on.  Ideally I'm looking to see a visual of my groups getting tighter (bullet holes becoming closer together).  I spend a lot of time looking at these pieces of paper in an attempt to discern why my shoot was particularly good or bad.  Shooting, I believe, is more intellectual and psychological than it is physical.  If you spend time thinking about why your shots are good or bad, you will only benefit.  As I've been known to say: a target without holes in it is just a target, but after it has holes in it then it becomes data.  Don't let this data go to waste!

Pre-competition Shooting Phase

The purpose of the Pre-competition Shooting Phase is to develop error-free shooting after submitting your body to an increasing psychological and physical load.

Some training manuals break the pre-competition period into two stages, with the latter stage being more sport-specific. For simplicity I have combined these two stages. Just keep in mind that, as with all sports, the closer you get to competition the more your training should mimic or re-create actual competition intensity.

A physical load is created by partaking in any kind of cardiovascular movement just prior to shooting. This may involve walking in a short loop, running, cycling, or roller skiing.  Fast walking is a good place to start after you have completed three solid months of precision shooting.  Practise with a slightly elevated heart rate and note how this changes where your bullets strike the paper target.  Aside from the groups being more spaced apart, you might also notice the bullets going to the left or right; up or down. Everyone has an individual reaction to shooting under duress, and it is your job to see how physical duress affects you.

When you begin shooting under low physical duress, your shooting results will probably get worse. This is okay. With practice, you should get used to shooting in this manner and your results will improve. When they do, this is an indicator that it is time to increase the physical load.  This might include faster walking or a slow run.

At the end of all this practice what you want to discover is how much physical duress you can submit yourself to while still shooting accurately.  This will be important information for racing, because you will not want to enter the range any more exhausted than this.  If you train with a heart rate monitor (which is a very good idea), note the heart rate at which your shooting performance begins to deteriorate.  This will be the point you will attempt not to exceed just prior to shooting.  Before shooting in a competition, it is possible to bring your heart rate into the ideal zone in one of two ways:

1. Slowing down as you enter the range so as to move your heart rate into a manageable margin
2. Taking a bit longer to set up on the mat, during which time your heart rate will hopefully come down to a manageable point.  The more fit you are, the faster your heart rate will decrease. 

When shooting under any kind of physical duress, breathing becomes even more important.  That is, while you might be able to get away with holding your breath too long during precision shooting practice, you'll notice that as the physical load increases, you will begin to shake if you hold your breath for longer than two seconds.  This shaking is caused when your muscles experience oxygen deprivation.

Your shots need to be fired in less than two seconds.  Consequently, it is critical that you practice acquiring your target quickly.  During the latter stages of the Preparation Phase, I would highly recommend submitting yourself to some timed shoots.  That is, practice acquiring the target quickly and releasing the shot quickly.

NOTE: "acquiring the target" is a process by which, through natural alignment and breathing, your target is lined up in your sights so as to create concentric rings.  When the target, front sight and rear sight have formed these concentric rings, you have acquired the target.

Being able to do this in a timely manner when your body is at rest will enable you to do this more easily when your body is tired from exertion.

During the Preparation Phase, you could start by setting time goals that gradually decrease.  For example, your goal might start with trying to make a shot at the target within 10 seconds, and then gradually decreasing this to 5 seconds.  From here, practice firing your shots within two breaths:

• Take up position on the mat, taking care to reduce muscular tension by assuming a comfortable, natural alignment
• Aim your rifle at the new target
• Breathe in and breathe out
• Breathe in again but as you begin to breathe out for the second time, your aim should come onto the target
• At this point, the slack should be taken out of the trigger
• Upon acquiring the target during this second exhalation, hold your breath for no longer than 2 seconds
• During this time, more tension should be carefully added to the trigger until your shot is taken. Trigger control is a very important part of shooting, individual to each firearm, and should be practised until you know just how much pressure is required to release the shot. This pressure must be added with minimal movement to the rifle

Practising this before you try to do this under physical exertion will make the latter stages of practice easier.  During the Pre-competition Phase, you will hopefully be able to acquire your target within a few seconds, firing off the shot a few seconds after that.  

The more tired you are, the more breaths you will have to take.  For example, if you come into the range very tired, you might take three or four breaths before finally firing off the shot.  This is okay.  It is much better to take a few extra seconds to make sure you hit the target rather than spend an extra 25-30 seconds doing a penalty loop!

Psychological stress usually exists in a competition or timed environment. Stress can have a number of physical symptoms, like elevated heart rate or shaking. It can also induce a different emotional response in a particular environment then you would otherwise be used to having. It may cause you to think differently, or cause your thoughts to be jumbled. You can be the best marksman in the range, but if you are not used to the psychological stress that exists in competition, you will not be able to achieve your full potential.

Really the best way to overcome psychological stress is to prepare your mind for it during practice. Partake in timed shoots with friends where you are put under pressure. Participate in fun summer Biathlon races. I think there is a lot of transferable value in other forms of stress as well: public speaking, other kinds of races, etc. The more experience you have dealing with stressful situations, the better you will probably be able to focus at the task at hand when you come in to the range to shoot during a Biathlon competition.

Preparing your mind to focus under psychological duress is also an essential part of Biathlon training.

Different people have different techniques they use to deal with psychological stress.  During a competition, the solution can often be more simple than you think. Prevent negative thoughts from entering your head. Engage in positive self talk. If you feel particularly stressed out when you come in to the range, it's OK to take a little bit longer setting up; take an extra few breaths. Remember that you love Biathlon!

The Schedule

For the beginner, a very basic shooting schedule would look like this:

May-July: Precision shooting
August: Low intensity combination shooting
September: Medium intensity combination shooting
October: High intensity combination shooting
November: High intensity combination shooting (race pace)
December-March: Racing

An example of low intensity combination shooting would be fast walking before shooting.  By September add something a bit more challenging - easy running, cycling, or, ideally - roller skiing. By October, your fitness should almost be in place and your mind should be focused on racing. Consequently, combination shooting will be more intense. In November, the focus should be on coming into the range as hard as you would during a race.

At The Range

So what exactly should you be doing at the range? To start, you'll arrive, set up paper targets and, if available, metal Biathlon targets. Unpack your rifle and ensure that it is in good working order: things like bedding bolts and other screws are tight. I normally go for an easy 5 minute run and come back in for a stretch. After I've been sitting in the car for 40 minutes to get to the range I usually feel a bit stiff and going for a little run and stretch helps to prepare my body for shooting.

Once the targets are set up and your rifle has been checked over, take at least ten dry fire prone shots and ten dry fire standing shots. Maybe you have a mental checklist you want to go over?  In the prone - check for natural alignment, supporting elbow lined up on Charlie target, arm cuff not too tight, legs spread far enough apart to provide solid base, etc. Don't waste bullets if you can check these important things beforehand.

From here, there really are many exercises one can use. I will make a separate post for these. Ideally you have access to a shooting coach to help you with some. After dry firing, you normally would zero your rifle.  Maybe it was windy the last time you shot, or overcast?  Fire five slow, controlled shots on paper. Look through the scope and attempt to discern a group. Make adjustments as necessary

After dry firing and zeroing, I always start with precision shooting to reinforce marksmanship principles and to focus your mind. This is the time you let go of your life - arguments you might be having, stress at school or work, etc.  Forget it all. Take your time shooting; be present; focus on your breathing and smooth trigger control. The more present you are, the better you will shoot.

Depending on the range where you shoot, you will have different options.  If you can roller ski and shoot, definitely do this! At my range, there really isn't much. What I normally do is run laps around the parking lot if it is not too busy. I won't run super fast - just enough to get my heart rate up to the right target zone. Then I'll come in to the range, fire shots on paper, and repeat. I keep track of how many targets I hit so that I can hopefully see an improvement as the training period goes on.

This is only one example, and your specific needs will dictate what you will be working on.

*

Conclusion

I'm a strong believer in watching World Cup Biathlon competitions to see exactly what it is that the professionals do to achieve success.  If you have the chance to watch a race on something (like a computer) that can play an athletes range procedures in slow motion, you should do this.  Some aspects you might notice:

• The athlete slows down coming into the range
• Wind flags are observed for any possible environmental changes since zeroing
• Stopping at selected firing point
• Removing rifle from the back and getting into position; confirming natural position
• Shooting five rounds in a controlled, conscious manner
• Returning rifle to the back and getting out of position
• Leaving the range

Training should ideally be logical, and previous training stages act as building blocks to prepare you for the next stage.  By the Pre-competition Phase, your physical training and precision shooting experience should come together to prepare you for shooting under physical and psychological duress. If at any point you feel that some foundational element needs to be worked on - attend to this element! This is exactly what the pros do between competitions - they work on specific details of technique, and these details are usually more basic than you would think. Happy training and as always, send me your questions at waldverloren@gmail.com.  Thanks for reading.

Real World Priorities - an honest perspective

As I've mentioned before, it isn't easy for someone entering a new sport to get a grasp on all that there is to know.  You've seen Biathlon on television or heard about it from a friend, and would like to give it a try.  Suddenly there seems to be so much to know!  One must obtain skis, learn how to wax, and also obtain a rifle, which can be a daunting task in itself.  Then there is the training, getting to races, and making sure that all of the effort you've put in equals your best effort.  This, friends, is the goal of Biathlon training - to ensure that everything you do results in your best effort - whether that's tenth place or first place.

Anyway, with all of this information, I thought I'd make a quick list of how you should prioritize your time and money when it comes to Biathlon.  I will start with the least important things and work my way up to the most important things.

• Banned performance enhancing substances:  Do not bring shame and dishonour to yourself and to the most beautiful sport in the world.  When you look at yourself in the mirror after a race, know that you put in your best effort and that you played fair.  When Lance Armstrong got busted for drugs, I may have been a bit wickedly happy because I never really like him in the first place. However, I was also deeply saddened.  He represented not only himself in a race, but also his country and the sport of cycling.  He brought shame and dishonour to all of these things. How do you tell a ten year old fan of cycling that his hero is, in fact, not a hero?  Furthermore, I believe Lance Armstrong's efforts had a more far-reaching effect. In other sports when someone continues to put in a seemingly super human effort and dominate his or her competitors, there will always be a suspicion.  There will always be a dark cloud over what was only ever meant to be fun, and to promote excellence. Those who have fun and honourably strive to be their best are the true winners in sport.
• Fluorocarbon powders: If you are within seconds of the podium, fluoro powder may help you win.  If you are ten minutes from the podium, do not think that this magic powder will somehow transform inadequate training into an award winning performance.  Fluoro powders are very expensive, and unless you have money to burn, your funds would be better spent on finding a great coach to help you with your technique.
• Top of the line equipment: There is definitely a big difference between the cheapest equipment you can buy and the most expensive equipment you can buy. However, marketing companies spend millions of dollars trying to convince you that the only way you can win races and enjoy the sport is to purchase the most expensive equipment available. If you have the money, sure, give in. There's worse things you can spend your money on.  However, if you have to choose between expensive equipment or, let's say, an opportunity to go to a training camp to learn more about technique and how to train, the latter should be your priority.  It is important to have good equipment that fits you, but I honestly believe that the effects of good equipment versus the best equipment on your racing results and experience are negligible.
• Ammunition: A rifle can be very particular and fussy when it comes to ammunition.  Not all ammunition works the same in all rifles.  You should experiment with different kinds of ammunition to find one that works specifically with your rifle.  The biggest thing I look for is ammunition that doesn't jam in my rifle.  Seriously, it won't matter how tight a group the ammunition can produce if it gets stuck in your rifle all the time! I am also drawn to ammunition that doesn't make my rifle abnormally dirty.  Keep in mind that your ammunition is only as good as the person firing it. I honestly wonder what good is ammunition that is capable of shooting groups smaller than a dime if the Biathlete can barely hit the target! Sure, if you have $1300+ and want to buy a case of Lapua Polar, I'm not going to stop you. However, in the big picture, if you only had that money to spend on one thing or another, invest it in coaching and training camps.
• Shooting:  Okay, time to say something controversial that maybe not all people will agree with. During a professional race, missing a target will very likely be the difference between first place and tenth place. This is because the differences between professional Biathletes are so slight, that every little thing makes a difference.  At the amateur level, it is most likely that there will be very big differences between how different athletes train.  Consequently, there are bigger differences in results. A very fit, experienced skier might very well be able to "out-ski his shooting mistakes" and beat someone else who is very accurate. In an amateur race, you are more likely to produce a poor result by bad skiing rather than bad shooting. As the level of training and experience in the field of Biathletes increases, the greater chance there is for little details to result in success or failure. This does not mean that a novice can neglect his or her shooting training! Shooting is very important and can still make the difference between a bad result and a good result in a race. I have failed to get on the podium because I missed ten shots, and I have failed to get on the podium because I missed one shot. All I am saying is that fitness is more important, not that shooting is unimportant.  On that note, don't forget to dry fire practice today!
• Clothing: Ah, this is such a hard one to discuss and I don't know where to put it on the list! Marketing companies work very hard to fuse function with fashion. Consequently, it is difficult to know what to buy and how much to spend! Cross country skiing is a sport that demands a high aerobic effort in a cold environment.  Because of this, there is a danger of developing conditions like frostbite and hypothermia. To avoid this, you must put some serious thought into what you wear. Dress in layers. If you are too warm and sweat too much, there is a danger of hypothermia. Wear a wicking clothing layer to keep sweat away from your body. Experiment with clothing and, if possible, always give yourself an option by adding or removing clothing. Spending money on the appropriate clothing for cross country skiing is a wise investment. I will discuss clothing more in a separate post.
• Roller skis:  Buy roller skis.  For most people, there are more non-snowy months than snowy months. This means that you will probably have a chance to use roller skis more than your actual skis.  Roller skis are the best possible way to develop fitness and technique without actually being on real skis. If you roller ski regularly through the training months, I promise you that when it comes time to ski, you will see an enormous difference that little else can compare to.
• Technique:  Some sports take more technique than others.  A very fit person will be able to keep up with an experienced cyclist much easier than, let's say, a very fit person can keep up with an experienced swimmer.  Cross country skiing is one of those sports that requires a lot of technique, and it will be something that you work on until the end of your days.  Never forget the basics. The goal of developing good technique is produce maximum speed with the least amount of effort. Success is quantifiable.  You will notice that as your technique improves, you will begin to ski faster while putting in the same effort. Technique is not to be underestimated, and you should seek every opportunity to learn from the best coaches and to practice.
• Fitness:  Cross country skiing and Biathlon demand a level of fitness that few other sports can compare to.  The fitter you are, the better you will do. Of course there are other factors that will contribute to your success, but I honestly believe that there are few other factors that will contribute to your success more than fitness. If you diligently attend to the development of your strength and cardiovascular system during the training months, you will directly contribute to having your best Biathlon season ever.
• A strong and intelligent mind: The most important thing you can bring to Biathlon is a strong and intelligent mind.  This is truly the number one thing that defines great athletes in any sport. Successful athletes not only train harder, they train smarter. They make the best possible use of their time.  They prioritize. They understand the techniques involved in their sport and they apply those techniques successfully on the road to victory. A strong mind is what you will need on steep hills when your body fails you. A strong mind is what you will need to block out distractions on the range and produce your best shooting result. Those who believe that Biathlon is only a physical activity do not understand the sport, nor will they produce their best result. If you want to be as successful as you possibly can be in Biathlon, there is no other single factor that has such a positive impact as a strong and intelligent mind.

Behind every professional Biathlete is thousands of hours of training, years of focus on technique, and also the best coaches in the world. If you think it's just the fluoro waxes that make Emil Hegle Svendsen go fast, you're wrong.  Never confuse the icing with the cake.