Ride and Glide Newsletter
Week 12 Thursday, January 22, 2004 4 Weeks to the Birkie
Preparing for the
City of Lakes Loppet.
(Advice from the Coaches)
The Week Before The Race
By Hank Carbone
7 days before:
If you haven't trained yet, now IS NOT the time to start. By trying to train in the week before the race you are just going to burn yourself out and/or hurt yourself. If you have been training, this is the time to start your taper and begin to let the muscles recover. You should still go out and ski, but for the most part make them slow. In the following days, the recommendation is for slow skiing gradually decreasing the distance. Don't feel you have to get out and ski. If you need to skip a day to pack for the race, get some errands done, etc. skip a day.
6 days before:
More slow skiing focusing on form.
5 days before:
More slow skiing.
4 days before:
For those who have been training, some people recommend a very short sprint work out. This focuses on skiing fast, perhaps a V1 up a hill or a V2 on a field for a short distance at a high tempo. Do 6 or so sprints, with plenty of recovery time to get your heart rate down in between. Be sure to do a complete cool down and stretching at the end. If you don't, you will still be sore on race day. If you haven't been training, just keep doing slow skiing. The sprinting will only hurt you.
3 days before:
More slow skiing. Make sure you are getting your sleep and start to hydrate yourself.
2 days before:
More slow skiing, focus on form. Keep the heart rate in zone 1. Also cut way back on the distance. Make sure you get plenty of sleep. Keep on hydrating and eat some carbs.
Day Before:
If you really want to ski, don't go far and don't go fast. A short ski to loosen muscles is OK, but don't push it, save yourself for race day. Wax your skis. Swix.com and tokous.com typically have wax recommendations for big ski races. You can also get race wax recommendations from the reps at the product shows the
night of bib pick-up. Oh yeah, make sure you go to bib pick-up and get your bib. It will be hard to race without it. Be sure to check out the vendors and hob-nob with other skiers. This is the social part of the sport. Also go out and carbo load. A nice plate of spaghetti will help fuel you in the race tomorrow and help you fall asleep. Just don't overdo it or you'll be up with stomach cramps all night and find yourself in the porto-john at race time. Also drink plenty of water to hydrate yourself. And be sure to get a good night’s sleep... just set the alarm so you make it to the race on time.
Day Of:
Eat breakfast! A lot of skiers say they can't due to pre-race jitters... EAT SOMETHING ANYWAY! If you don't, your body will bonk. A mix of protein and carbs is ideal for longer lasting energy. Personally I recommend a bagel with peanut butter. It's not a lot, so your stomach doesn't feel weighed down, but it has what you need for the last minute pre-race fuel. If it is a marathon (25K or more) race, be sure to bring some gel packets with you. Most races have water/energy drink stations, but few have more than one gel station. The gel will keep you going. It's recommended to take a gel every 30-60 minutes. Personally, I take one every 45. I also bring my own energy drink to wash it down.
Show up to the start line with time to spare. Nothing is worse than being late or close to late. Then you feel rushed, you get exasperated, forget stuff, and have a bad start. It's far better to be a little early and have time to get everything right, make the last porto-potty pit stop, and get mentally prepared.
Once the race starts, go out, have fun, do your best. Be sure to enjoy the experience. Racing should be fun. Please be courteous to your other skiers. If you are going to pass, say "on your left" or "on your right". Also thank the volunteers. Without them races wouldn't happen.
Following the race, be sure to put on some warm dry clothing ASAP. Now that you have stopped working all of that sweat wants to freeze and suck the heat out of your body. Follow-up the warm dry clothes with some food. You just burned all of those calories and your muscles are starving! The best stuff for post-race food is energy drink to replenish lost electrolytes and fluids; carbs typically they will have bagels or donut holes at the end, your body needs some carbs to replace what has been burned; and protein to help rebuild muscle, personally I always like a big steak or burger after a race.
Nutrition Recommendations for the City of Lakes Loppet.
By Susan Richardson, RD,LD
Confused about what to eat and drink during training and racing? There are few basic rules you can follow to enhance your endurance and/or performance.
· Drink at least eight glasses water per day.
· Eat approximately 500-600 grams carbohydrate (CHO) per day depending on your weight.
· 1.2 grams protein per kg body weight per day.
There is plenty of research that claims CHO loading is or is not effective in enhancing performance. You should test such a routine weeks before doing a race. The following is general review of what you can do, but remember … never try something new before a race!
Here is a general overview of a CHO loading routine:
January 23 to 27:
Protein should be emphasized during these four days while continuing your training routine. Protein from meat is considered better because of its high biological value. To calculate your protein needs multiply 1.2 gm/kg body weight per day.
January 28 to 29:
CHOs (7gms per kg body wt) should be emphasized as you slowly decrease your training. Any type of CHO counts, i.e. pasta, bread, cereal, milk, juice, vegetables, and fruits. Decrease the quantity of protein to .8gm/kg body weight per day. (2000+ calories per day).
January 30:
Drink one 20oz bottle Powerade with equal amounts of water to help muscles store up glycogen for the big event and continue with your high CHO pattern.
RACE DAY:
Three to four hours before the race consume about 160 gm CHO, i.e. cereal, milk, yogurt, juice and fruit. You know you are well hydrated if your urine is colorless in the morning.
One hour before the race drink 1.5 cups water and another 60 gm CHO.
During the race: One to two packages of Gu, Powergel, or any CHO source early on with water. It is too late to take in CHO after the middle or near the end of the race.
Post race: Consume approximately 200 gms CHO within the first hour to replace the glycogen you’ve just used and about 10 gms protein. The longer it takes for you to consume what you need, the longer it will take for your muscles to restock and keep you energized over the following days.
Still confused? See your friendly dietitian who can calculate your specific CHO, protein and fluid needs. Feel free to contact me at 651-635-1619.
Contributed by Steve Thatcher from XC Ski World
Now that you have done your preparation for the loppet, there is one last important point - REST! Two or three days before the big event, forget about skiing and concentrate instead on resting and eating; lots of pasta, bread, potatoes, etc. Take the time to wax your skis properly so that they will be as fast as possible. It is also important to drink a lot of liquids the day before the event (save the alcoholic kind for afterwards). One last piece of advice - don't start too fast! Pace yourself for the first half, and then if your energy level is still high, turn on the afterburners for the rest. Whether you're an old hand at loppets or a newcomer, the best advice I can give you is to enjoy yourself. Sure, it may be cold, you may have muffed you wax job, you my be wishing you'd had that second helping of oatmeal for breakfast, but once our have crossed the finish line and your are reliving the day's adventure over a good beer with your skiing buddies, the satisfaction that you feel will make you realize that it was all well worth it.
By Ed Corazalla
If you are out of shape - don't think of this as a race!! It would be a big mistake. Think of theloppet as just anotherlong work out. Focus yourworkouts in the coming days toward to your ultimate goal (the Birkie/Mora/next year’s races...) If you are "out of shape" during the loppet, concentrate on skiing efficiently,relaxing, andhaving a goodtime.Use the loppet to practice skiingwith good technique.
Things you can improve in 10 days.Work on balance (skiing without your poles, V2),Work on proper timing and smoothing out your techniques and yourtransitions.Work on building rhythm into your skiing. Our goal is to have quick smooth transitions that do not interfere with your rhythm.Work on passing. Get comfortable being in a crowd. Practicegetting in and out of the tracks.
Every time we racewe learn a little about our strengths and weakness i.e. what works for us. Use this "practice" race to fine tune the details.These details include tapering (for a practice race--just ski light 3 days before).Pre-race food (carbo load for 2 days before the race). What to consume just before (water, caffeine?? food, goo?)andduring the race? How much water to carry? How much to warm up? (usually until we just start to sweat). These things are very individual and need to be practiced. When we have really good races all these things fall into line. Practice will help future races and having a plan that has been practiced —will certainlydecrease pre-race jitters and last minute goofs (too much caffeine —can have you in the satellite when the gun goes off!)
Ski ya later Coach Ed
Quote of the Week
(On Preparing for a Race)
“If you haven't trained yet, now IS NOT the time to start.”
-- Coach Hank Carbone
By Jyneen Thatcher
Participating in athletic events can be done on many levels, from serious medal contender to a goal of personal best, or just a pleasant ski with a large group of friends. Many races have a separate category for these “tours”. The Birke has the 10K CheqTel tour the day before the big race. But the tour that is part of City of Lakes is really intriguing. The 10K tour will be essentially a short-cut through the 35K course. The longer race takes extra loops and side trails, but frequently touches back with the tour. Also, the tour gets a head-start so the mob scene at the start line (when anxiety turns normally placid people into raging animals) shouldn’t disrupt the tourist’s day. These events are great ways to get introduced to racing; the logistics of doing a big race as your first race experience can be overwhelming. Start small.
Another way to experience the event is as a volunteer. That’s what I do. On local races, I’m usually involved somehow. I have helped with set-up (therefore I knew where the extra porta-potties were), with finish-line timing, with food stops, with registration/bib-pick-up, as course marshal. I have also taken photos, rang bells, cheered skiers, and provided personal support for special friends. This year at the COL Loppet, I’ll be helping with set-up on Friday (so I might know my way around). Saturday, I’ll be at Registration early, then helping at the finish line, unless they need me more somewhere else. So if you are skiing that day, say hi if you recognize me. I’ll do the same.
Members Only
Thursday, January 22, 2004
Name: Jane DeKraay
Occupation: Office Services Supervisor at Accenture
Other Sports: Running, figure skating, most outdoor activities
Classic or Skate: Skate Level: Novice Skis: I'll ski on anything.
Favorite Course: Hyland, Boundary Waters area
Favorite Race: City of Lakes Loppet.
Favorite Athlete: Our own R&G member, Roseanne Hope. She always keeps these athletic endeavors in perspective and has too much fun. Her dedication and enthusiasm is commendable and we don't even realize how difficult the workouts really are.
Favorite Junk Food: Chocolate chip ice cream
Favorite Movie: The Princess Bride
Most Memorable R&G Moment: Unfortunately, I must say last night at Elm Creek. I didn't even ski a whole loop, got frustrated with the crowds due to the race going on, hopped in my car and went home. What a wimp I was!
How did you hear about R&G? Friends - We have wonderful and dedicated instructors. Thank you!
What do you do when you’re not skiing or working? Spend time with friends where food, movies, and the great outdoors are involved. Housework eats up lots of my time as well.
Name: John Schmidt
Occupation: Programmer
Other Sports: Biking (road/mtn), swimming
Classic or Skate: Skate Level: Advanced Skis: Rossignol
Favorite Course: Sugar Hills in Grand Rapids