Sunday, December 30, 2007

Skiers of the Round Table

The day started beautifully with sun and fairly warm weather. We drove up to HJ to do our second video training day, this time skating. Jack was Happy under the many feet of snow. The base was thick. It made us happy as we started up Jack's Happy Trails.
Gina is contemplating cleavage. Next time we should video our technique at dinner. The food was delicious except for the obvious attempt on Fitz' life (the grim reaper is actually Mr. Peanut in a black robe). We then searched Becca's HS yearbooks to determine who Vanessa Valdez might be since she wants to be friends with all of us on the facebook. Conversation soon turned to Pat, who is enjoying his late night coffee, while he laughs at Gywnn and her truffle nuggets. Gina has decided she likes cleavage. Joe does too. As Joe and Gywnn are trying to throw things down certain teammates' shirts, Kelly is excited she can walk again. Becca is trying to figure how to spell... and looking through her yearbook decided she really should have rethought her outfit Jr. year. So this concludes another exciting day at ski camp. Tomorrow we will do classic LSD at the Jack and follow it with an 8k skate at 8pm to bring in '08 the right way!

Saturday, December 29, 2007

Not About Skiing. But Funny

http://youtube.com/watch?v=vYB7CpwxcUw

Wednesday, December 26, 2007

Marit Bjorgen

Here's one of my old favorites, Ms. Bjorgen's buffness. Enjoy. 


http://www.dagbladet.no/sport/2004/10/16/411527.html

holiday greetings from the land of 10,000 lakes




hey there everyone.


so i got home ok, my skis were intact and i was home for almost a month. it seems that it was snowed about every other day and its great. The Mt. itasca trails are going to be awesome for junior/youth world trails coming in a few days, ( sorry nicholai!) . so everything is going good here. see all you guys soon.

A Very Merry Christmas Indeed!

Well here I sit, two weeks into vacation on the Christmas day. At the begining of the winter break, things weren't looking to well in Casper. There wasn't very much snow, the wind was blowing as always, it was getting warmer, and I had no job. Quite frankly, I had begun to feel a little depressed and took quickly to the negative outlook on life. I came down with a nasty cold and had to be put on some medication. So there I sat, drugged up, depressed, and not training how I ought to have been. The Casper highschool race was comming up and the snow wasnt doing anything but getting worse each day. I spent 4 hours on the mountain the night before the race. I skied for one hour extremely slow, and then shoveld for the other three hours. There had been people working day and night preparing the course for the upcoming race, but things still looked crappy at best. The NIght relay was a fun evening as it is always expected to be. Still by far one of my favorite races. Joe was staying at my house for a couple of nights and that helped ease some of my stress and negative moods. We woke up that next morning to fresh snow and news that the race had been cancled due to too much snow! I couldnt believe it! The night before the race was in jeopardy from lack of snow and 14hrs later the race is cancled because of too much snow! Needless to say, my mood quickly changed. I went up and skied a couple times since then and it was amazing. All of the trails, excluding the new biathlon range, were open, and there were gorgeous classic tracks!

I went up and skied for two hours yesterday covering several kilometers of trails that I haven't skied in a couple of years. The wind was howling like always and some of the trails had snow drifts several feet high, but it was still skiable so I was please. Iwent to church with my family Christams Eve. It was nice to see old familiar faces and catch up on times with some people. I was finally feeling the Christmas spirit. As we left the church, to our surprise that within the hour or so we were there, it had begun to snow and it was snowing hard! "Merry Christmas!" I shouted as we drove home, sticking my head out the window like a dog flapping his ears in the wind on a long drive. Finally I was completely happy! I woke up this morning with about ten inches of fresh powder in my yard. I looked out the window and the mountain was still covered by clouds. I knew I had to go up and play in the snow. I grabbed my snowboard and flew out the door, making a detour to pick up another friend to snowboard with, then was briskly on my way up the mountain. Hogadon was closed for the day so we were going to go carve some tracks and build a jump on one of the powder hills on the mountain. We got out of my jeep and the snow in the parking lot was over a foot deep. As we hiked, it only got deeper! We crossed the nordic trails where the snow was about up to out knees and then began to hike up a powder covered slope, were I was in complete shock to be trudging through waist deep powder!!! This is exactly the white Christmas that I was dreaming of! Once my friend and I reached out desired hill, I began to shovel away and strat packing a jump for us to fling ourselfs off of. I made a couple passes at it making because the powder was so deep it was little slow going at first. Once I had established a clear smooth runway, it was time to fly. I took of the lip of the jump and saw the ground getting further away. "HOLY Sh**!!!" I thought as I began to descend back to the ground and then "poof!" as i dissapeared briefly into the angelic white snow. That was my first large jump of the season and it felt great! I hard landed nearly 40 feet away from the jump and launched maybe 20 feet into the air. My andrenaline was raceing! So needles to say, I climbed back up the hill and did it again. The next two times were even better! The last actually scaird me some because I was about ten feet from landing on the trail, making my overall distance upward of 50 feet and the drop felt like it took forever. Thats exactly what I needed to clear my funk and get back into the swing of things.

I am going to go for atleast a two hour classic ski in the morning and then hopefully start working so I can actually pay rent! next month. If I had to go back to school now and end my vacation, I wouldn't be upset because this last week has been all that I could've hoped for and more! I hope everyone else is having a splending time out there! Talk to you all soon!!!

Tuesday, December 25, 2007

Merry Christmas!

One foot of fresh powder! I can't think of a better Christmas gift! Thinking of all of you!

Friday, December 21, 2007

Picky Alaskans

So everyone told Liz and I that the snow is terrible in Alaska, you can't ski, you have to drive to Glen Alps or Hatcher's to ski, yadda yadda. Alaskans are just picky and spoiled. Liz and I skied today at Chugiak, and yes, the snow was a little icy, there were no set classic tracks, and there are sticks on the trails, but it was FINE and good skiing! Liz and I were very happy! The main trails are especially really good (not even sticks), the smaller side trails get a little bad, but really, add a few big rocks, dirt patches and some pine cones and that was what we were skiing on in Wyoming. Alaskans don't know how good they have it. Today was warmer (around 10) so it was a beautiful ski. Chugiak has around 20ish K of groomed trails and almost 10 are lighted. So Liz and I are happy that we don't have to drive far to get to ski. If it snows like it is supposed to, the trails will be heavenly! Well happy skiing everyone!

The long ride home,....

So I've had some pretty interesting days. 
The plan was to drive to Casper on Thursday afternoon to watch my little sister, Onnah, race Thursday night and Friday morning.  Then I would be staying Friday and then skiing with Melissa "The Gangl" Gangl Saturday morning. Then, Saturday afternoon I would drive home to Lander. 

So, as some of you might not know, in order to get to Casper, you must cross Shirley Basin. WHICH. IS. WINDY.  
Most of the road through Shirley Basin is at a right angle to the direction of the wind, which has  about a hundred miles of bump-less prairie over which to gain speed. In breaks in the endless miles of snow fences, the snow blows across the roads and ices up.
 On Thursday the wind was blowing approximately 40-50 miles per hour. This made things interesting when crossing the hundred yard ice patches. The wind from the side made things interesting by blowing the truck sideways on the ice. However, it wasn't to bad once I got rid of my truck topper............ Yup, thats, what I said. 
I looked back at one point and saw the topper wobbling a bit, which kinda worried me. I crested the next hill, turned perpendicular to the wind, and hear a rather RIIIIIPPP, and watched my topper split into several pieces and fly off into the grass. Woohoo!!! Luckily, my ski bag stayed on the truck, it got tangled with a piece of twisted metal that was still attached to the truck. I couldn't stop laughing as I surveyed the damage. Of all the things to go wrong first on my 1985 truck, this was not what I was expecting. 

Aside from that sweet little break to gather my belongings from the countryside, the ride was pretty smooth. Once I got to Casper, I drove up and wacthed the race, ended up getting thrown in with one of the Laramie Junior Varsity teams and racing the sprint relay which was pretty fun. As I was leaving the trails that night, flakes had started to fall as 

The next morning the race was cancelled due to "to much snow" Yay. The roads were closing and there were nearly two feet of snow on the ski trails, and no end in sight. Johnny and I braved the roads up the mountain later in the morning to poach a few runs at the local downhill lopes. While we were there, for about an hour, it snowed at least 5 inches, it was really coming down. 


Well thats about it for the last couple days, and I'm only halfway home!!

Joe

Thursday, December 20, 2007

Break so far

So I hate to admit this, but besides cutting a Christmas tree and walking around shopping I have not trained much. Oh, and cleaning my house several times. Unfortunately, there is not a lot of snow up here in Alaska. There is enough to make everything frosty, white and pretty, but not enough to ski unless you get up higher. So thats what we did!

Today Liz and I went and skied at Glen Alps, which is Anchorage's playground of mountains in the Chugach State Park. It was so Beautiful! The powerline down the valley is groomed and it was just awesome. The sky was pinkish (because the sun was still rising) and you are surrounded by all these rocky, snow covered mountains and then there is a wonderful view of Anchorage, Denali and the inlet. But, it was FREEZING! It is only around 0*F, so not that terribly cold but I am a weeney and was so cold. After 7 mins. my hands were numb (even with the new, really warm lobster mitts Patrick gave me). I was classic skiing up the hills with my skate skis because the snow was so cold that I had kick. After skiing for a bit, my hands and torso warmed up so it wasn't that bad. But I am hoping that it warms up enough to snow! I hope everyone else is having a great break!

Wednesday, December 19, 2007

Ski Break!


The season is about to start for real, with race after race. We, the coaches, will not have a weekend off from racing starting in January and going straight through the middle of March. The athletes will have weekends off, depending on their team they don't race every weekend but the coaches go with whichever team is racing. I'm not complaining just explaining!

Anyway, with that long season on the horizon we decided to take a week off on our own to do what we love most, skiing! The reason we coach the ski team, organize races, time races, find world cup videos, wax skis, teach technique, support disappointed athletes, etc. is because we LOVE IT! The only problem is that in the midst of supporting everyone else we get less skiing that we would like, hence the trip!

Every year at this time we go somewhere, this year it's Reno and the Tahoe area for skiing. So far we've skied at Tahoe/Donner and Royal Gorge. Tahoe/Donner was a bit of a disappointment because it snowed 6+ inches (good!) but they weren't grooming (bad!) and they still charged us the twilight rate of $13 (bad!). I think it would have been friendly to lower that amount due to the not awesome conditions.

Royal Gorge on the other hand was amazing! Being a Leadville girl and then living in Laramie I'm always a little put out about paying to ski. Royal Gorge is beyond the normal at $29! We managed to find the cheap day and only paid $19 but that's still pretty hefty for a nordic area. The good news is that the snow was amazing, the trails were wonderful, the huts were fun and we had a fantastic time! We really wanted to ski out to the point where you can overlook Royal Gorge but those trails weren't groomed yet, leaving only about 90km of trails instead of the over 300! We couldn't quite get around the whole 90 but we gave it a try. It was beautiful and we had the perfect corduroy to ourselves, it just doesn't get any better than that! Tomorrow we'll try somewhere else and Friday is a special day at Northstar ($35 for alpine) so we'll alpine/telemark in the morning and break out the skinny skis in the afternoon. Once again, doesn't get any better than this!

Hope everyone is having a fantastic break and is getting well and/or lots of good training. Rest, eat, train, rest, eat, train, sleep... We're hoping for some rocking races when you get back!

Patience

Ski racers have enough to worry about what with getting enough training hours, eating correctly and racing competitively. Illness is just one more worry that ski racers take amazing pains to avoid. I’m a bit of a germophobe when it comes to illness (just ask my roommates). I’m the kid in class who sits with my coat on so I can bury my head in it to avoid catching whatever it is the person behind me is coughing up. I wash my hands so much my hands split and bleed.

So it’s hard for me not to feel bitter when I get sick. And now that I’ve been sick for over two months (I don’t think I ever got well), I’m downright melancholy. Illness takes more than just a toll on your body; it takes a toll on your mind too. Not being able to train and race makes me question myself and my ability to race well. I feel like a potato chip—greasy and slow. The worst part, though, is that I feel disconnected from my team, my family. Skiing together, training together, racing together is how those bonds form, and not being a part of that is difficult.

I’ve been trying to get better—eating well, sleeping lots, relaxing. But it doesn’t seem to be working. I went to the doctor again today and she gave me lots of antibiotics and told me I should have my tonsils out. So I have a choice now: I can brood about being sick for the rest of the season, or I can accept that life and skiing aren’t perfect and do the best I can. I can’t say that I don’t care, but this is just one season of my life. I’m sure I’ll get another shot at racing, and who knows, maybe this won’t negatively affect my season after all. And if it does, at least I’ll have my ski team family there to support me. Patience is just one quality ski racers must develop. I guess this is my year to work on it.

MMMM! I LOVE PIZZA

Tuesday, December 18, 2007

Life After Finals

Good times. My favorite past time when school isn't in session is to live like a pro skier. It rocks. Wake up, breakfast, train, breakfast 2, nap, lunch, hangout for a bit, train again, dinner, hangout, supper. A solid nights sleep,  a nap, and 5 meals a day is just about the best way to make sure your training gets absorbed correctly. One of my favorite ways of killing a little bit of time before supper (thats the one later in the evening to make sure you don't get hungry when your supposed to be sleeping) is to make something that takes a while to cook. Doesn't have to be fancy, just something that takes some time and thought. This has several benefits. First, it gives you something to do with the time between dinner and supper (rough life eh??). Second, it teaches you how to cook, which is key for number three. Third, you get to decide what is going into your body. This is important because as you know, food is your fuel. Those Ferrari abs and Lamborghini legs of yours HATE it when you give them unleaded, the best deserves premium. So cooking your own food is the absolutely best way to learn more about fuels and how to make them, pretty important for the well rounded athlete. Fourth, if you are indeed doing nothing other than training, sleeping, eating, and reading, as I am right now, you need something to THINK about. One of the biggest pitfalls of full-time athletes is just getting plain bored. If all you have to think about is skiing, you just might hate skiing after a while. So, becoming a gourmet (or just learning how make something other than mac and cheese) gives you something to learn which is fun. And there is enough stuff to learn about cooking that you will almost never get bored. 



Joe "Rachel Ray" Howdyshell

Friday, December 14, 2007

Frisco Classic Race

Didn't edit this just threw it up so everyone can look at their technique over break.

Monday, December 10, 2007

Season Opener:"3..2..1...SLOW!"

The first race of the season went fairly well. I have been training hard all fall and preparing for the race season with hopes of progress and success. I had two main goals for this race; one was to ski it relaxed and technically well. I have a tendency to get over excited and go out to hard then blow up near the end. I wanted to have my second lap actually be faster than my first lap. My second goal was to place in the top twenty. I haven’t seen any results yet, but I feel that I did pretty well over all.

I have been coughing extremely hard the last couple of weeks with great frustration and confusion. I knew that we had the first race coming up and I have been wanting to do really well at it. I was getting extremely frustrated though because my cough wasn’t going away but actually getting worse. “Am i getting a cold” I thought to myself as I was watching my heart rate very close. My resting heart rate was still in the 40’s and when I’d go ski, I felt great and my heart rate was still sitting where it normally does. I would think “What is wrong with me?!” During the last week of school I have been busting butt so I can get all of my finals done early. I didn't want the stress of having finals and homework to burden me for the race. So needless to say I was pretty stressed out all week, and that wasn't helping my cough. Finally on friday afternoon I was done with school and officially on vacation! I was debating on going t practice because I was coughing up a storm. I’m glad that I actually did go though. I skied with Christi and Rachel and we discussed what could be wrong with me. To my surprise, and relief, we are thinking that I have acid reflux disease. All of my symptoms are pointing in that direction. That took a huge load of stress off, which is really good because stress only makes acid reflux disease worse. I was now excited because I was actually going to be able to do the race.

Sunday morning came way too early. I went to sleep sometime around 1 am and woke up at 5:20am. I packed up my gear, grabbed some yogurt for breakfast and was out the door. I was feeling pretty ok until we got to Kremling. That's when I started feeling sick. I think most of it was because of the van ride and listening to Joe’s awesomely bad tehcno/ 80’s mix. I grabbed a cinnamon roll hoping that food would make me feel better. As soon as we got to Frisco, I was changed and heading out to go walk/ski the course. MOnitoring my heart rate the whole time I began to stress because I was sitting at the top of my zone one and I was hardly moving. I thought “Oh great! Should I still race, am I actually getting sick now?” After skiing the course I decided to go take some advil ( Thanks Fern! ), drink some water and take off my heart rate monitor. I put in my headphones and put a smile on my face. All my life I never used a heart rate monitor when I was warming up for a race and I think constantly watching that morning was stressing me out way too much and keeping my heart rate way too high. After fifteen minutes of skiing and smiling, I was feeling tons better. I didn't rush to the start like I usually do but casually stretched and made my way to the gate. They started the count down and I counted along with them in my head: “5...4...3...2...1 SLOW! “ is what I thought as I charged out of the gate. I knew I had to ski relaxed and smart if I wanted to achieve my goals, so that's what I did. I purely just had fun the first lap. When I’d pass people, I’d have a huge smile on my face and tell them “great job!” trying to help them out. I knew what spots I needed to hit a little bit harder than others and what my over all goals were. I actually had a plan and was going to stick to it! I knew that the race was more or less going to be the whole backside of the course, so the first lap going up that hill I made sure to stay relaxed and smooth. After I got over the top and started my double poling again, It just occurred to me that the whole next 4 kilometers was going to be all double poling. “Oh great!” Once I came around the lap I knew that I needed to up my tempo a little bit, but stay relaxed and not over do it before the long climb. I was looking forward to the first couple climbs because they had a downhill right after that I could actually tuck and get a little recovery on. After the last steep climb and tuck I said to myself, “ok here's my race. This is where I need to go” I started the long gradual climb and thought smooth but fast. It was working, I was catching up to more people and saw Nicholai and Justin working together just ahead of me. I wanted to get up there and work with them knowing that the double pole section to the finish was going to hurt. It was all I could do to hang on to Nicholai’s powerful double pole. Then out of no where number 166 came flying by me and I was like “Holy crap! what's up with that tempo?!?!” So I tried to keep just keep up with him until the end. I finished strong, and felt good about my performance. I stayed nice and relaxed the whole way and it seemed to have worked for me.

I’m always glad about a race if I accomplish atlas one of my goals, especially the more important goal. If i dint get the top twenty, oh well. I have time to do that. he important part was that I had a great time racing, and felt that I did a good job at staying relaxed and pacing myself. Without being able to do that my top twenty finish will never come. So all around, I feel that I had a great season opener and an amazing time!

Rook's perspective from Frisco

Well, i got my first collegate race under my belt now, and i gotta say it was rather humbling. It was kind of like the Wizard of Oz, except it said "you're not in high school anymore". The race didnt go real well for me, but it went and im happy i did it. Now i know what to expect and how to be better prepared. Everyonelse on the team was real supportive and i appreciated it,
thanks

Frisco Race

I'm hoping that some of the athletes will get on and add to this topic but I thought I'd start.

We did our first race Sunday in Frisco, CO. It was great! All the college teams from this area, CU, DU, WSC, USAFA and us were all there. A great race for so early in the year.

Although we are still waiting for results the race was great fun and went really well. No one missed their start, no one forgot to bring their skis, poles or boots, no one was in tears at the end of the race! I think most of the team had a great time, with the possible exception of Fitz who was sick and didn't tell anyone and Adam who took the wrong turn.

The snow in Breck was amazing! I don't think anyone wanted to come home. I mean we have good snow and we can ski but nothing like the feet they had in Frisco!

We're extremely proud of the twins who stepped up and showed the younger skiers the culture of racing. What to do with their skis, when to eat and drink, when to change clothes, how to warm-up... all th most important parts of racing. Everyone can race fast once the race starts but getting all the other stuff together is extremely important! This is the kind of mentoring and help that coaches just don't have time to do at a race. Thanks girls!

I posted the pictures I have from the race on the photo album, enjoy.

The results are posted! http://www.uwyo.edu/ski/racing.html

Saturday, December 08, 2007

Outdoor Adventure Trip


Every fall we take a trip of people skiing for the Outdoor Adventure Program. This is one of our favorite fundraisers because we make some money (not tons but some) doing the one thing we all love the most - Skiing!

This year we had 13 participants, 1o who wanted to learn to ski or wanted to classic ski and 3 who wanted to learn to skate. They were an amazing group and we had a fantastic time!

We hope that they enjoyed themselves half as much as we did and that they have now caught the skiing bug.

I took a bunch of pictures of the trip and they can be seen on the slide show at the top of the right menu bar or can be found on our Picasa Web Album - http://picasaweb.google.com/boggsarosa/OAPTripFall07

We will have another trip in the spring, on Saturday February 23 so if you want to join us put it on your calendar!

Suddenly Winter!

So skiing on Friday for practice we realized that suddenly it is winter! There was about 8 inches of fresh snow at Happy Jack and it was still snowing. Spirits are up, it is great fun!

We had a thought, what would it be like to see snow and not be a skier. We are all surrounded by people who are upset because they can't leave town because the roads are so bad, people who are bummed that they have to shovel their walks, people who run and don't like to run on the snowy streets and a bunch more "problems" with the snow. As skiers we never feel that way. As Rachel said, "It's like Christmas! Each snowflake is like a tiny present!"

Yes we are crazy, we love the snow, we love the cold, we love the darkness, we love the ice but mostly only because they all mean that we can ski and that is truly what we love to do!

Friday, December 07, 2007

It's Snowing!

Four inches in town and still coming down!

Thursday, December 06, 2007

5@5 actually went!


The 5@5 went without a hitch! Actually it went with several hitches but we made it happen anyway!

First, the 52 degree weather on Monday and Tuesday had seriously deteriorated the trails. We actually had to walk one section getting to the trail where we would race.

Christi, Joe and Kelly arrived early and did some shoveling to make the race possible. In fact Christi had to shovel a whole strip of snow across a section that basically had no snow. The strip of snow was marked with two rows of glow sticks. As long as you stayed between them you were good if not you needed to hope the snow gods were merciful!

Despite the glow sticks and shoveling it was still a pretty interesting course with sniper rocks, stumps, dirt patches and other obstacles. More like Nordic Cross than actual racing.

We started race about 5pm and it was about a 1.8km loop, we'll know the exact distance once Nicholai has reported back with his GPS Heart monitor, that was done twice.

Brian came flying around the first loop in the lead by about 10 seconds. He may have been able to hold this lead but he took a wrong turn right at the start/finish, possibly he thought he only had one loop to do! The rest of the field went flying by as he turned around and started again. He was closely followed by Jacob, Kinner and Fitz , the race was on!

Gwynn lead the pack of girls but the twins were in hot pursuit as was Patrick who was racing without poles and Marie was hanging on. Our sole brave non UW participant, Ken, was right in the mix as well. Mae brought up the rear because it really takes her about 5km to really get moving!

After a very few minutes 5:41 to be exact, who should appear out of the pitch dark into the light from the lanterns (provided by Bern after some trouble getting them started) but Fitz! Fitz had not only skied fast but had managed to stay on his feet, which was more than the other guys could say! Extremely fast skiing and huge crashes by Jacob, Kinner and Brian helped Fitz to a stunning victory. Ken had the most amazing second lap of the day and managed catch the back of the men's pack.

Katie, Liz and Patrick managed to overtake Gwynn (possible fall there?) who was closely followed by Marie and Mae, joining Ken with the only other faster second lap in the race. If we would have done 5 more loops my money would have been on Mae for the win!

The results can be found at http://www.uwyo.edu/ski/results_2008/5_5.htm

On the whole a great time was had by all. No one broke poles, skis or persons, and most of them felt a lot better at the end than the beginning.

Thanks to this wonderful race we are now ready to go for the NRL series races this weekend.

Go Pokes!

Tuesday, December 04, 2007

The life of a sick skier

You all know the feeling. You wake up one morning with a stuffy head, a bit of a cough and think "crap, here we go again." 

It's been a while since I've been sick, so I think I may not have taken it as seriously as I should have, skiing the first few days, and taking it pretty easy, but not taking much time actually off. And it got me thinking about how easy it is to do stuff wrong, especially this time of year, when you're trying to get over a cold. 

So, in order to keep ya'll from making the same mistakes, heres a bit of a to-do list of what to do when sick, and some random bits of knowledge I've picked up through the years as an athlete and as a student of exercise physiology. 

First things first, The Neck Rule.

The Neck Rule applies to just about any sickness. If something is wrong below your neck DONT TRAIN. this includes mucus in your lungs, stomach aches, etc. If its above your neck, such as a stuffy head, possible ear infection, runny nose, etc, you can train VERY SLOWLY and not very long. 

Most common reason for breaking The Neck Rule? "Crap I've got a race in two weeks, I need to get ready." REST IS GOOD!!! I've heard talk of some coaches telling their athletes that if they take a day off they lose 40% of their fitness. I'm not even kidding, one of my friends said her basketball coach told them that all the time. That is completely false. A day off will probably be more on the order of GAINING 4-5% than losing 40%. From the studies I've seen, it takes nearly TWO MONTHS of sitting on your butt to lose 40% of your fitness. Take home message? Take the time off, it will help much more than it will hurt. 

So, lesson 1: follow The Neck Rule, and either don't train at all or train easy. 

2: Drink a TON of water. I'm talking over a gallon a day, this makes a huge difference in the speed with which you kick the cold. A little tidbit here about other stuff you can take to make it go quicker: Vitamin C will not make your cold go away faster. It helps you not get it in the first place, but it won't help once you've got it. I've seen some evidence that zinc will help speed relief, but it should not be used in place of the basics, as it will help much less than say, drinking a lot of water or sleeping.   

3: Eat a lot. Your body is working its butt of trying to fight this cold, make sure it has the fuel to do so. This means eating as healthy or healthier than you do when you train, and keeping up a high caloric intake. You aren't going to get fat if you eat a ton and don't work out for a couple days, and it will help you get over it. 

4: SLEEP!!! Every chance you get. Go to bed early, and even if you can't sleep, rest. Read a book, do a puzzle, I'm a big an of crossword puzzles and sudoku when I'm resting, keeps me from getting bored. 

5: Avoid as much stress as you can. You body does not distinguish very much between the physical stress of a workout, and the mental stress of waiting until the last minute to write a paper. So, that means that the more time you spend stressed out because you forgot to do something, or have run out of time, the harder it is on your body. So, try to figure out ways to relax when you're sick, plan things better, don't accept many new obligations, and try to just chill out about life in general. 


So, in conclusion, drink well, rest well, eat well, and chill out. 
Don't beat yourself up if you can't do it all. This is like the best option, don't stress yourself out (number 5),  because you missed a meal (number 3). We're only human. I, for example, have put off a 20 page neuroscience research paper because I've had other things to do, like sleep. Am I increasing my stress? Yes. Do I know thats not the best thing to do? Yes. Then why do it?
Because nobody is perfect!! You can't do it all, but you can try to think of these 5 points when you make decisions throughout the day. You don't need to try to make every decision necessarily a perfect one, but make it a better one. 

Pray for snow

Joe

Monday, December 03, 2007

5@5 is on!

We will definitely be having a 5@5 on Wednesday evening.

For anyone interested in joining the High School and College teams as they tear around Phil's Pholley in the dark read on!

Join us for fun, informal race.
  • Registration: PRE-REGISTRATION ONLY! You must email Christi (christib@rocketmail.com )by noon on Wednesday December 5 to participate! 
  • Cost: It's free to MBNA members but you must pre-register by emailing christib@rocketmail.com
  • Course: Start and finish at the start of Phil’s Pholley, around Phil’s Pholley, Tie City Turnpike, Gobi’s, Phil’s Pholley. You will do 2 loops! Map
  • Technique: Freestyle, this means that you can skate or classic but choose wisely!
  • Awards and Results: There will be no awards given but you will have the satisfaction of knowing that you survived lower UW in the dark! Results will be posted the day following the race on the MBNA website (http://www.medbownordic.org). No results will be posted the night of the race!
The race course will be lit by glow sticks and you are welcome to wear a headlamp, or you can enjoy racing full-speed using the force!

The race will start at the beginning of Phil's Pholley and will be a mass start.

For more information please contact Christi Boggs, christib@rocketmail.com

PRE-REGISTRATION ONLY! You must email Christi (christib@rocketmail.com) by noon on Wednesday December 5 to participate!

Sunday, December 02, 2007

It Snowed!

After an extremely depressing day yesterday, where we kept expecting snow and it never came, we woke up this morning to 1 inch. Now that's not a lot but it's something.

We had planned to meet early this morning, 8am, to drive 40minutes out to Fox Park, where they had 12+ inches yesterday. While we were getting ready to go I got a call from Nat, the Medicine Bow Nordic Groomer, and he was sitting on a snow machine at Happy Jack in 6 inches of snow! Wow!

Nat was rolling the trails as we skied on them and although it is thin it is skiable!

Life is good, we can ski 10 minutes from town- No more rollerskiing!

We will be having one of our infamous 5@5 races on Phil's Pholley on Wednesday if anyone wants to join us. There is no race day registration, you need to email uwski@yahoo.com before noon on Wednesday to get into the race.

We'll see you up there!

Saturday, December 01, 2007

Thanks & Snow!

Thanks to all the ski team members for making our
Thanksgiving so much fun. What a group of great kids!!
Too bad Thanksgiving was a week earlier than usual. We
just didn't have the normal snow cover. But look at
the picts! Got snow? We do and lots of it! We have
8-10 inches and it is supposed to continue today. Not
much coming down at the present time but we need a
little break from shoveling before the next batch
dumps.

We'll see all of you soon at the next race. Good luck
with your training.

Dick and Evelyn Boggs


Alcohol session...

November 1st was the voluntary "Dry-date" for the UW Nordic team. Any athlete who has chosen to participate will now limit their drinking to one social drink (one drink with dinner when eating out, for example) from November 1 through March 9.

This is completely voluntary but those who choose to participate will not only ski faster but will get the chance to participate in a Dry-date trip. Last year we crust skied on Rabbit Ears Pass, ate lunch in downtown Steamboat and went to Strawberry Hot Springs. All this was paid for by the coaches as a thank you for athlete dedication.

As coaches we are all about educating athletes, we don't just tell them not to drink, we explain in great detail the effects of alcohol on their body and why these effects are counter-productive to skiing fast.

We had our yearly alcohol meeting after training last night, a little late since the dry-date was November 1st but better late than never! In our alcohol meeting Rachel broke down the metabolic pathway to great detail explaining on a molecular level the effects of alcohol, she teaches biochemistry for her day job. We can't post her chalkboard drawing online but we have posted the handout that we composed, complete with citations. Alcohol Handout PDF Format

We are always extremely proud of the athletes that choose to participate in the dry-date, it shows great dedication and respect to themselves, their team mates and the coaches.

You Rock Our World!