May's Cross Country Ski Fitness Test
I was pretty lazy this spring - I think I averaged only a couple hours of training per week during April!
To get myself more motivated, I decided I'd do the US Ski Team fitness test (also called the "Medals Test") in May to set a baseline for the year.
I also decided to add a kilometer-long uphill doublepole time trial after reading Aerobic Conditioning Testing for the Cross Country Skier. The article makes a strong case for adding the test focused on more than just upper body strength:
"Both laboratory and field testing have consistently shown that upper body maximal aerobic capacity and muscular endurance are strongly correlated to cross country ski race performance (r = 0.75 to 0.92). In other words, those who perform best on this test are likely to do well on the ski course."
We have a nice, long, gentle climb on one of the local bike paths that's perfect for this test. To make it easily repeatable, I extended the distance from 1 kilometer to a bit longer (to about 1.1 or 1.2 kilometers) so I could start on an expansion joint across the path at the bottom and end at a sign post at the top.
Below are the results so far:
| May 2007 | ||
| Time | Min / Mile | |
| 3,000 meters | 13:23 | 7:11 |
| Uphill doublepole TT | 4:20 | - |
| Set 1 | Set 2 | |
| Pushups | 25 | 20 |
| Dips | 10 | 9 |
| Sit-ups | 27 | 26 |
| Pull-ups | 2 | 1 |
| Box jumps | - | - |
I still have to build a box for the box jumps. I may add a rollerski skate time trial to the set of test as well.
The tests results were motivating - I've definitely stepped up my training over the past three weeks!
I'll repeat these tests ever month or so until snow time.
2 comments:
Great idea for a blog, Mike! I've been reading the main Nordic Ski Racer site for a while now, and profiting from it. I'm going to have to make the "Medals Test" part of my June and July training.
One question I have for you, specifically, though, is whether and how you use the Armit system in your training, especially off-season. Your review of it was compelling enough that I bought it, but frankly I haven't figured out how to get it into the mix. Any advice? Maybe a blog post? Thanks, and keep up the good work.
Hi Christopher -
Thanks for the nice words!
I fortunate to have very convenient access to a gym, so I tend to do my strength work there, and use their equipment for upper body work. I use the Armit for supplemental training. (By the way, I also use the RepMotions in the gym. Not all the time, but especially when I'm having trouble getting the the next level).
Generally I have Armit attached to my ceiling in the basement and do a few minutes work as I happen to be in the basement doing other things. I also take it on vacations (most recently, to St. Thomas). I don't log it because its just a few minutes at a time.
In the fall, I've been known to take it outside when I do specific foot work (bounding, moosehufs), and rotate between Armit, foot, core/abs, and other strength work.
You could also dedicated 15 minutes once or more a week and follow the Armit book closely - the training plan is pretty good!
Given that most skiers do not have a comparatively strong upper body (most of us bike or run in the summer), the more time spent on upper body work, the better!
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