 Poster: A snowHead
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peura, I think that body weight circuit is good for building endurance, as it gets easier you just increase the number of reps, or circuits, and it's a good form of resistance work out, however it's good to mix things up, and maybe introduce some weights to try and increase strength.
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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Kramer,
Your almost certainly right, but I have to hold down a fulltime job as an Alzheimers researcher so fitting in training aint easy. One way is to cycle to and from work as often as possible, and do a bit of rollersking at the club on thursday nights.
peura,
I'm not particularly good or fast, I'm usually to be found near the back of the field, I only do reasonable well in the overall British series by attending enough races that I collect points in all the races that count and sometimes am even able to discard a bad result.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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You need to Login to know who's really who.
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Kramer, thanks. I been wondering which way I should make it harder again. It hasn't got "easy" yet, but certainly it's getting easier. To me the great thing about it is that I can do it a home, which makes it a lot easier (IMHO) to keep up than having to go to a gym. TBH I think endurance (at higher exertion levels than swimming or walking) and excess weight (I'd be very pleased if I can get my weight down to the point and which Dave Horsley said was overweight for him) are my (chief) problems rather than a lack of strength. Hence my (new found) interest in running (which I've never been able to do for any "serious" distance/time before) and these "jumping based" exercises.
DB forgot to say thanks for those links. Pole Bounding does sound "interesting" (and less scary now I've read what they meant  ) although I think I might get some strange looks. Core exercises are probably very useful and we do have a ball at home so I'll have a look at those.
Last edited by You need to Login to know who's really who. on Thu 21-08-08 11:38; edited 1 time in total
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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I'm a great believer that the resistance exercise should mimick the activity you are training for where possible. Read once that Bode Milller has a squat machine that lifts weight up for him (more than he could lift alone) and then he lets the weight down in a controlled fashion. Assumed that this better reflected skiing than the normal push up squat and gave a more load balanced exercise to the rear of the legs / bottom as it is easier to let X kg down in a controlled manner than to lift it. Wondered whether a similar exercise would give similar results (e.g. two leg squat lift with one leg controlled lowering).
The reason I think the pole bounding will work well is because we tend to use the same movements in skiing that we would use on steep dry ground (i.e. lean back / not be perpendicular to the slope, twist foot to the inside and push down to brake). Trainning the body not to lean back in a defensive way or trying to stop with shirt jerky movements but to go with the flow and stay centered / perpendicular to the slope.
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You'll need to Register first of course.
You'll need to Register first of course.
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Dave Horsley, cycling to work is an ideal situation.
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Tennis partner couldn't get away from work last night so I spent 80 minutes in the practice cage hitting a ball against the wall, was knackered at the end of it and drenched in sweat, it was surprisingly satisfying and if I can hit the ball like that next time we play I should annihilate him.
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Swirly, Interesting you posted that. I was thinking about this last night and wondering if playing tennis/badminton would be beneficial by improving agility, reactions etc. OTOH it would mean having to go somewhere for exercise, which I've been trying to avoid.
I've also been thinking that perhaps maybe I discounted resistance training too much. Not for myself so much as for "Mrs Peura" - who is currently working on a similar program to me but with a more gentle introduction. However, the constraints are that I think we would find it hard to go to a gym regularly enough (and thus we'd be unlikely to keep it up) and we haven't got too much room for machines. I'm a little unsure about free weights but we do have some "pilates bands" (they came with the ball). Sadly there were no instructions. So what can we do with those?
Dave Horsley, were can one rollerski? Do you use roads, cycle tracks or paths? Do you come into "conflict" with other users? How do you do hills (both up and down)?
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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peura,
I do most of my training on a dedicated rollerski track at the Huntly Nordic Outdoor Center - a lot of the British XC Squad train there aswell. We also do some road work, on quiet country roads. Bike tracks are good, races are held at the Hetton bike track (which is a great circuit), at Hayes bike track in London, which is a bit too flat, and at Lancaster bike track, which is way too flat and unless it has been resurface was also very slippy.
Roads need to be reasonably smooth and not too busy. I've trained on country roads around my house and around Huntly, housing estate roads around my parents house, and the beach boulevard at aberdeen. In London a lot of people ski in the parks such as Hyde Park or Richmond Park, and around Dorney lake
Uphills are no problem, just hard work. Usually done in skate 1 by me with lots of rests (or in classic). There are a couple of hill races during the year. One is up the Cairngorm hill road from Glenmore to the Cas car park. Its something like 5km with a 320m height gain. I classiced it in this years race in 33min, I was last in the men, though I beat a couple of the ladies from the Biathlon development squad  . I skated it the previous day as a trial, but couldn't do it with out stopping for a rest which is why I went with classic. Winning time was a ~19mins from one of our juniors. Might of been faster if the pre race favourite hadn't lost a wheel part way up - he eventually came in 5th or 6th. There will be another hill race on the Rhynie to Dufftown road this year starting at Rhynie and ending at the Clashindarroch carpark. About 8.05km with a 202m height difference, though there is a nice little downhill in the middle. The race will be in classic style. It a route we use a training ski aswell. If anyone is interested it will be on Sunday 14th September. On the saturday Huntly Nordic Ski Club will be holding the Scottish Rollerski Championships (GB Series race  at the Huntly Nordic & Outdoor Centre . Races in Free Technique. If anyone wants more details pm me.
Downhills are a bit more of a problem, and dependant on skill. Walk the route first so you know what you are getting into. If your not confident of the downhill walk it. You can snowplough to some extent, easier on rubber barrel wheels, harder on narrow wheels, nigh on impossible on race skis. The usual way of stopping fast is to run of onto the verge or fall over  . Most training routes are chosen to avoid steep downhills, though short steep sections with good runouts at the bottom are OK. The circuit I've occassionally skied at my parents is a typical example, there is one steep hill, the rest is just off flat. So I skii it up the hill, but wouldn't risk doing it the other way round. Some of the long steep uphills, like Cairngorm hill road are only done uphill, you either walk back, or if training as a group leave a car at the top to shutle people back.
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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There are less busy parts but of course the most accessible part have lot of people who wander aimlessly and unpredictably along
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sounds just like all those dratted holidaymakers on the piste....
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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pam w,  similar so except I've seen very few people on pistes with dogs on long leads that stretch across the piste (cycle track), also there's no "oncoming traffic" on piste.
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peura,
Most rollerskis are either classic or skate, though you can skate on classic skis, though they aren't particlularly good for skating. You can get combi skis, that are good for both. I have in the past used a pair of combi skis for the Cairngorm hill race, skating till I got knackered and then classicing the rest, but this year I did it on classic skis and classiced all the way. I skated it the day before the actually race as a trial and had to stop several times on the way up. So I decided to use my classic skis. The Cairngorm race is a free technique race so you can do whatever technique you want. The Rhynie-Clash hill race is a classic race so if you skate you'll be disqualified!!
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The most obvious concern over hills here is the one that goes from the town up ~200m in ~1km to my house
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Ideal, walk to the bottom and ski back up - brilliant training
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You know it makes sense.
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peura,
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There are less busy parts but of course the most accessible part have lot of people who wander aimlessly and unpredictably along .
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Remember though you have two long sharp pointy objects to poke people with  . Cycle tracks, if the tarmac is in reasonable condition, are good for rollerskiing, most people get out of the way, though dogs on those long adjustable leads can be a pain, and loose dogs can be a worry.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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Poster: A snowHead
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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Dave Horsley, thanks. I'd found the MCCSC via SSE (nordic) they're the closest so far. I'd not noticed/remembered I had no longer got North Wales in my profile - I live in Colwyn Bay area.
DB, I've tried some of those exercises on the ball. Some I can do, so I feel more likely to injure myself doing because the ball "escapes" than skiing. Still, I'm sure it will come with practice.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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It had been a while since I rode the bike out - I think probably around 10 days ago. I then went to the Lakes and walked to a point where the legs got stiff for a few days and since I've been home the weather has not been up to bike riding (fair weather rider here!!). Tonight I usually go into town in the car for St John Ambulance meeting, but it was also the first biking weather of the week so although it meant arriving late I decided to cycle in - about 4 miles each way with the meeting in the middle. I had no idea that particular route into town had the last mile or so up a subtle slope!!!! Anyhow arrived back about 10 minutes ago and glad to be back on the cycle
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You need to Login to know who's really who.
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Megamum, It's quite a revelation discovering your environment as a cyclist. You notice inclines, descents, urban furniture, bumps and distance like never before.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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You'll need to Register first of course.
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| peura wrote: |
| I think that circuit posted by Kramer has made a change to my/our live(s) for the better. |
Much as I'd love to take all the credit, it's something that I came up with with my personal trainer.
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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Megamum, very well done on the weight loss, unlike yourself I still want to loose another 10Kg but I've lost 42Kg so far so I'll get there eventually I think
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The "trick" or difficulty is moving from a fair weather cyclist to an all weather cyclist as I used to be (before I learnt to drive ). If you keep at it I'm sure you will see some benefits (if you haven't already). The funny thing I seem to remember is that some roads seem to be uphill both ways . I've no idea how this worked .
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The trick to becoming a not so fair weather cyclist, was diesel at 130p per litre . I'm still not an all weather cyclist, but it now has to be real nasty for me not to cycle. It was blowing a gale when I cycled in this morning, and previously I'd probably have taken the car as it was hard work. The head wind added an extra 9 minutes onto the journey time from average ( about 18% slower) , but hopefully it should knock a similar amount off on the way home.
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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Kramer, i have only scanned this thread but am now embarking on my winter fitness routine. When training I tend to exercise 3 time a week but for around an hour plus 20 minutes of static stretching at the end. I cant seem to fit in daily exercise and prefer to do more when i do go.
you seem to advocate more of a daily routine but shorter duration. How does this compare to my every other day routine but double the time spent.
ps i am quite unfit after an injury so ramping up slowly.
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| skimottaret wrote: |
| you seem to advocate more of a daily routine but shorter duration. How does this compare to my every other day routine but double the time spent. |
I couldn't give a definitive answer. AFAIR the official line is that increased duration doesn't really compensate for fewer days, but I'm not sure whether there is any definitive evidence for that.
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You know it makes sense.
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peura,
I cycle into an almost permanent headwind, as with the speeds I cycle these days it would have to be a really serious tail wind and probably uphill for the apparent wind not to be from the front. For example if it stays as windy as it was this morning, I'll probabaly be cycling at between 35- 45km/hr for most of the journey bar a few short uphills and in the traffic through town. I'm hoping I'll knock some time off my fastest ever commute time (41 minutes), which will put my average speed for the whole journey at just over 33kph. It will be dependant to some extent on how bad the traffic is and wether I'm lucky with the lights though.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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| skimottaret wrote: |
Kramer, i have only scanned this thread but am now embarking on my winter fitness routine. When training I tend to exercise 3 time a week but for around an hour plus 20 minutes of static stretching at the end. I cant seem to fit in daily exercise and prefer to do more when i do go.
you seem to advocate more of a daily routine but shorter duration. How does this compare to my every other day routine but double the time spent.
ps i am quite unfit after an injury so ramping up slowly. |
If that's the amount of time you can do, do that. It's better than not doing at all. And it's still better than "trying" to do everyday and ended up with half the duration WITHOUT actually doubling the frequency.
I'm a firm believer in doing what you realistically can, instead of getting too hung up on what's "ideal". Granted, that believe is based on (yet another believe) what's "ideal" for each individual is different anyway. So you have to "find" that optimal training regiment "best FOR YOU".
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Poster: A snowHead
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Megamum, the road to all weather cyclist starts gradually just like you biking thing...
First, you ride on days that are a bit on the cool side. Add an extra layer and maybe full finger gloves. It doesn't seem too bad...
Next, you're itching to bike but it just MAY have a bit of rain. So pack a thin waterproof jacket...
Bit by bit, you accumulate a few warm and waterproof gears, for yourself and for the bike. It might take a while (years for me), you'll be laughing when people say it's too cold or too wet to bike!
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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I'm hoping I'll knock some time off my fastest ever commute time (41 minutes), which will put my average speed for the whole journey at just over 33kph.
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Bl00dy wind - it had dropped and shifted during the day so it was from the side most of the way home. Well that's my excuse anyway
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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Breezy here today, have now been able to do the last 4 days running, but due to darkness last night and wind today, I probably only did 5+ miles yesterday and today - further the preceeding 3 days. Have to catch the weather whilst I've got it. It is getting cooler though - I am now cycling in long sleeves. Teed off that the scales are reading a pound more this morning - and I've been cycling - must have been the loaf of home made bread that I couldn't resist with home-made raspberry jam.
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You need to Login to know who's really who.
You need to Login to know who's really who.
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| Quote: |
must have been the loaf of home made bread that I couldn't resist with home-made raspberry jam.
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the whole loaf? 
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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You'll need to Register first of course.
You'll need to Register first of course.
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Megamum, don't weigh yourself more often than once a week, preferably first thing in the morning. Then put them away until next time.
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| Helen Beaumont wrote: |
| Megamum, don't weigh yourself more often than once a week, preferably first thing in the morning. Then put them away until next time. |
I'd suggest once every two months. Maybe less.
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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Kramer, it wouldn't wqork for me, I would have kidded myself I still weighed the smae but would have ended up heavier.
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I don't often do it every day or even even couple of days - usually once a week on a Saturday morning.
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FAQ
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