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Luke Nelson

Exclusive interview with Max Taam and John Gaston: On training, gear and life with a team that dominated the 2013 US skimo racing circuit

October 25, 2013 By Stano Faban 2 Comments

There must have been very few people in the skimo racing community that would have picked Max Taam and John Gaston to dominate last season’s (2012/13) American racing circuit the way they did.

John Gaston (left) and Max Taam holding on to the lead in teams at 2013 Wasatch Powder Keg.
John Gaston (left) and Max Taam holding on to the lead in teams at 2013 Wasatch Powder Keg.
It certainly never crossed my mind that Max will be going that fast despite knowing he always was a great skimo racer. And I didn’t even know who John Gaston was until he won US Champs in Jackson Hole on January 5, 2013!
On top of their domination in the US they also achieved a historic finish for North American men at World Championships (not including relay race results). They finished 10th in teams race at the 2013 Worlds in France! Previous NA best was a 16th place by Canadian’s Reiner Thoni and Andrew McNab in teams race in 2011.
So that’s who we are talking to today 😉
Q: Let’s start from the beginning: When did you start racing ski mountaineering?
Max: My first race was the Aspen Highlands Inferno in 2006. The race goes up the boot-pack on Highlands ridge and down the center of the bowl. A year or two after this I started doing a few of the Colorado Ski Mountaineering Cup races (COSMIC).
John: 2008 Aspen Highlands Inferno was my first uphill/downhill ski race. At the time I couldn’t believe how fast Mike Kloser was compared to everyone else, so I kind of made that my goal to win, which happened in 2010.
I was still very much a downhill-focused skier though at that point, and it wasn’t until 2012 that I finally started racing skimo. I skied myself of course and DNF’d my first race at Winter Park, then got a serious ass kicking a couple weeks later at the Teva Games in Vail. And then I was hooked.
At the start of the 2013 Five Peaks race in Breckenridge, CO. They won this one too.
At the start of the 2013 Five Peaks race in Breckenridge, CO. They won this one too.
Q: What is your background sports-wise? Have you raced anything else before skimo?
Max: I have done all sorts of endurance racing and skimo is definitely my favourite. I started with crew in high school and college, and since then have competed road biking, mountain biking, and trail running.
John: I grew up mountain biking, dirt biking, and skiing in New England. But I think like most kids I wasn’t really into the endurance side of these sports; I liked going downhill but hated climbing so much. It really wasn’t until right after graduating college that I started doing endurance sports for more than an hour at a time.
Q: What gear did you do your first skimo races on? Did you have very light gear right away?
Max: For my first Highlands inferno I was on Garmont Adrenaline boots and Stockli Stormrider DP alpine skis.
By the time I did my first real skimo races I had Scarpa F1 boots, Volkl Snowwolf skis, Dynafit Comfort bindings, and full length and width BD synthetic skins.
John: My first Highlands Inferno races were all done on full alpine gear – Full Tilt boots and 4FRNT EHP’s mounted with Salomon STH 16’s.
But for skimo I definitely had very light gear right off the bat. It wasn’t really a question for me whether it was worth the investment or if I was even going to like the sport. Having sat out nearly all of the 10/11 winter with a back injury and watched Max and my brother Pete getting more into skimo racing, I knew right away that that was going to be my sport. It just made sense, even though I’d never done it, and I wanted to be competitive right away.
Q: Max, I know you from previous racing seasons and World Champs in 2010 and 2011. You have been always fast but obviously you turned some switch to really dig into skimo. When did that happen?
Max steep skiing.
Max dropping into a couloir off Pacific Peak during Chris Davenport’s Ski the 13ers project.
Max: A number of factors contributed to my increased success last year. I spent the winter of 2011-2012 in Chamonix, France and although I trained very little that winter, I learned a lot about the sport.
Then having John around Aspen last winter definitely pushed me to get faster.  The experience I have gained over my years of racing, have made me a smarted racer.  I dramatically decreased the amount of meat in my diet at the start of last summer, which pretty quickly made me a few pounds lighter.
Q: When did you guys started to train together for ski mountaineering races?
John: Max and my brother Pete were training partners way before I came into the mix. He was over in Cham the 11/12 winter when I started racing, so it wasn’t until last season that we ever trained together.
Still, we do most of our training alone just due to schedules and what not. But it’s definitely really fun to have someone to motivate you if you’re not feeling it that day. But we didn’t really need to train a lot together to be good racing together – we knew we were very compatible for team racing.
Q: Where do you live and train?
John booting up a couloir in France in his one piece Strafe suit.
John booting up a couloir in France in his one piece Strafe suit.
Max: I live a mile outside Aspen, CO. I can ride my bike all winter to train on our local hills.
John: I live in Aspen, and Strafe’s office is right in the Highlands base village, so most of my training is done around Ajax and Highlands.
Q: Do you have any sponsors or do you work to support your racing?
Max: I work as a ski patroller on Aspen Mountain. I also have a number of sponsors that make a big difference in my success: Strafe Outerwear, SCARPA, Ski Trab, Oakley, Aspen/Snowmass, Honey Stinger, and POC.
John: I work for STRAFE Outerwear designing and developing some sweet outerwear, but I’m lucky to have a pretty flexible schedule, which means as long as I am efficient I get to ski almost every day.
This sport ain’t cheap and none of the racing would be possible without great support from STRAFE, Oakley, Scarpa, Ski Trab, Honey Stinger, POC, Aspen/Snowmass, and the Aspen Brewing Company. Thanks guys!
Q: You guys are both great skiers. What gear did you race on last season (skis, bindings, boots)? Any changes for this year?
Max: Last year I raced on Dynafit boots, Dynafit bindings, and Atomic skis. This year I will be racing on SCARPA Alien 1.0 boots, Ski Trab TR Race binding, and the Ski Trab Gara Aero World Cup ski.
I love equipment that I don’t have to hold back on, on the descents. I have been skiing in the SCARPA Alien 1.0 since March and have been very impressed.
The first pair of race skis I had were made by Ski Trab and I was amazed at how durable they were and how well they skied, so I am really excited to go back to them. I am also really looking forward to touring and training on the Ski Trab Magico ski.
» Check out the comparison pages for what Max will be racing on this year – lightest boots, skis, bindings.
John: Last year I was on Dynafit boots and binders, and Atomic skis, but I’m really stoked to try out Scarpa Aliens 1.0 this year. They weigh the same as the Evo’s but the walk mode is ridiculous. I weigh a bit more than a lot of racers too so I’m definitely excited for the stiffer support they offer on the downhill.
I’ll also be on Ski Trab Gara Aero World Cup skis and TR Race bindings. It’s pretty cool to be on the same equipment used by the majority of top world cup racers over in Europe.
Q: John, you won all three US qualifying races for the 2013 World Champs, including the Nationals at Jackson. Were you surprised? What did it change or confirm for you?
John: I was a little surprised. I knew I had an outside shot, but there are so many variables in skimo that can and do go wrong all the time.
I didn’t have a lot of racing experience under my belt but what I did have was very helpful. I mean the 2012 Power of Four was one of the most brutal races anyone had ever experienced, so that alone gave me confidence that if I kept my cool I could get a good result.
But to follow up Nationals with 3 more race wins in a week (there was a Highlands town series race on Thursday before Sunlight), that was really cool. In the past it didn’t seem like there were consistent winners, so to train and prepare and work out the details to try and minimize all those variable factors, and then see it really work, and work well, was great.
John after his big win at the 2013 Nationals in Jackson Hole. Jason Dorais was second and Luke Nelson third.
John after his big win at the 2013 Nationals in Jackson Hole. Jason Dorais was second and Luke Nelson third. (Shouldn’t the 
Q: Max, you kept improving throughout the season, from race to race, what was your biggest goal?
Max: I typically struggle to find my speed for the first month of the season. I was really excited to find it by the end of January and maintain it through the end of the season. Worlds were definitely my biggest goal, and finishing 10th in the teams race with John was the highlight.
Q: So let’s talk about the 10th place at 2013 Worlds then. I label it as a superb result! How was that day? What were your hardest moments?
Max: We were pretty slow on the first climb, because I usually struggle early on, especially at lower altitudes. We were probably in 25th or so at the top of the first climb. From the first descent to the finish we continuously made up ground both skiing and climbing.
John and I are usually some of the faster skiers, which always makes things more fun.
John: That day was hard! I felt great from the gun, but kind of over did it on the first climb and felt pretty bad the rest of the race. It was just slow and steady after that I really just had to follow Max’s heels for the middle climbs. Not my best feelings on the up, but we were cruising on the descents, passing a lot of teams and having a blast.
I also really liked the downhill ridge running section and the crampon section. That was my first time racing with crampons and it definitely made it way more interesting. But I was totally blown by the final skate and really happy to see the finishing chute!
» Here’s a short report from that day.
Team USA checking out the race course at 2013 Worlds in France.
Team USA checking out the race course at 2013 Worlds in France.
Q: How did you like other disciplines at the Worlds you raced in and the event as a whole?
Max: I really like the individual race, even though it’s usually a bit short for me. As with the teams race I fell back early on, but made up ground during the second half of the race. I didn’t have a great sprint race, but it’s something I would like to do some specific training for in the future.
John: The individual race was definitely my favourite, mainly because the course was still really cool, and I just felt and raced a lot better. It started off just crazy fast, and the intensity stayed so high the whole time. I know the 31st place isn’t nearly as impressive sounding as the 10th from teams, but I was really proud of that.
And the relay was way more exciting than I was expecting. I didn’t think too much of it beforehand since it was a ten-minute effort, but that was some of the most pain I have ever experienced in my life.
Everything about the Worlds is really incredible if you’re coming from the grassroots American scene. The courses, the fans, the atmosphere – all of it is next level!
Q: Do you plan on racing team races together in the future?
Max: Yes, I feel like our skills complement each other really well.
John: For sure. I think we work very well together, and it’s especially nice to be the same speed on the descents. Climbs are one thing – if someone’s going faster you can tow and vice versa, but that’s not possible on descents and it would suck to have to hold back.
Max took the the overall at 2013 Wasatch Powder Keg, with John second (left), and Tom Goth third (right).
Max took the the overall at 2013 Wasatch Powder Keg, with John second (left), and Tom Goth third (right).
Q: Which race would be the ultimate goal for you – Pierra Menta, Trofeo Mezzalama…?
Max: I raced the Pierra Menta in 2012 with Pete Gaston, John’s brother. I would love to go back and race it again.
John: I would love to race the Pierra Menta.
John Gaston with his brother Pete (right) after taking the win at 2012 Power of Four teams race.
John with his brother Pete (right) after taking the win at 2012 Power of Four teams race.
Q: Seems like you both spent time in Europe this summer. Was it for training or just tripping?
Max: I spent September in France guiding road bike trips for Cycle the Alps. My friends Liz and Miles Smart, who are mountain guides in Chamonix, France, started the company, and I am excited to be apart of it. This years trips brought me to some incredible places and were a great few weeks of high volume training.
John: I actually wasn’t over there this summer – my brother Pete was guiding mountain bike trips over there so maybe you were thinking of him! 😉
I did take a trip over in the Fall though to go to Oktoberfest! I love Europe though and definitely plan on spending more time over there in the future.
Q: How do you train in the summer? Do you also race?
Max: I used to do a lot of bike racing. Since I started focusing more on skimo a few years ago, I reduced my summer racing to a select few mountain biking and trail running races.
John: Summer is all about mtb racing. I end up racing the same amount summer and winter.
Max on a ride.
Max ripping above Camp Hale.
above Camp Hale
Q: What does your racing calendar looks like for this season, only US races or will you visit foreign countries as well?
Max: I am excited about our growing US schedule, in particular the 3 ISMF sanctioned races in the US. I would love to race in Europe again this winter, if the opportunity arises. I would really like to make it up to Canada sometime to race as well.
John: Not totally sure yet. I’m not going to start racing until January, when it’s Jackson/Targhee/Sunlight time. I’d love to go to Europe and race some World Cups after that, but I think Pierra Menta may take priority. And I guess it’s about time Max and I give the Grand Traverse a go, even though the race itself doesn’t really appeal to me from a skiing standpoint.
Q: Do you have any goals in the backcountry? Descents, traverses…?
Max: I would like to do some big traverses in Colorado. It’s a pretty new thing for Colorado. We don’t always have the right conditions, but when we do, I think some epic days are possible.
John: I want to get more comfortable in bigger, more technical mountains. That’s always been a weak point of mine, as I have zero climbing background. That pretty much means following Pete and Max around on their objectives and trying not to kill myself.
Max touring.
Max skinning towards Castle Peak.
Q: Let’s each of you give a tip to less experienced skimo racers. One on climbing, one for skiing – anything you consider a very important detail.
Max: I really like to preview courses. This allows me to know exactly what I have coming up on every climb and to ski the descents faster with more confidence.
John: I think eating and drinking is really important in any race over an hour. Maybe it’s because a lot of racers come from running backgrounds, where apparently starving yourself is the norm, but most skimo racers don’t eat or drink nearly enough to sustain their level of intensity.
For downhill, I think people who spend most of their time in the backcountry should vary it up and ski the resort once in awhile. Ski Areas allow you to ski much harder, steeper terrain in a wider variety of conditions, at faster speeds, more often.
Q: How would you advise an absolute skimo racing novice to start besides just jumping into a race? Give me three most important things in order of priority.
Max:

  1. Focus on good skinning technique. You can beat far fitter people, with good technique.
  2. Practice a few transitions before the race. They don’t need to be perfect, but this will help you relax in the transitions.
  3. Be familiar with the course and race format, so that there are no big surprises.

John:

  1. Make sure you have comfortable boots! Nothing turns people off from skinning like massive blisters.
  2. Build up some solid base fitness. Racing is more fun when it doesn’t feel like you’re dying the whole time.
  3. Go touring with friends, preferably some that have a little racing experience. You’ll learn basic race technique in a way more fun and casual manner.

» For more skimo tips check out this article – 10 Quick Tips to Improve Your Skimo Racing
Q: A bit off topic now: What did you wanted to be when you were 15? And what do you want to be now?
Max: When I was 15, I knew that I loved skiing. Now, I get to spend most of my day on skis!
John: I wanted to be pro big mountain skier. I think that was the year MSP’s Ski Movie 3 came out. Seth Morrison was the coolest skier in the world (still is), and Hugo Harrison had just come onto the scene, skiing faster and harder than anyone. I wanted to do what they did. I guess I still do, but now I have this endurance itch that needs scratching, and sometimes gets in the way of the more fun aspects of the sport!

Filed Under: People (Interviews), Skimo Racing Tagged With: 2013 US Skimo Champion, 2013 World Ski Mountaineering Championships, Aspen, Jason Dorais, John Gaston, Luke Nelson, Max Taam, Scarpa Alien 1.0, Ski Trab Gara skis, Strafe Outerwear, The Power of Four

Luke Nelson interview: father of two, mountain runner, and the 2012 US ski mountaineering champion

November 12, 2012 By Stano Faban Leave a Comment

A father of two, Luke Nelson is the reigning US ski mountaineering champion. On top of that (or before that) he is an accomplished mountain runner. Luke lives in Pocatello, Idaho and tries to pay the bills by working as a Physician Assistant.
Let’s find out what’s beyond the “stats” for this great endurance athlete.
» Make sure to also check out Luke’s blog
Q: In August, you came 32nd at the 168km long and prestigious Ultra-Trail du Mont-Blanc. How was it?

Luke Nelson after UTMB.
Luke at the finish of the 2012 UTMB race.
Well the race was shortened to 110k due to snow, rain and very cold temps.  I was a little disappointed that I didn’t get to run the whole course, but was completely amazed with the mountains, terrain and the support for ultra-mountain racing.
I will definitely be going back, I need to run the whole course!
Q: What is your main competition sport – skimo or mountain running? Do you favour one over the other?
I would say that both skimo and mountain running are equally important to me. They both require a significant amount of training and dedication, but they complement each other nicely.
I find that switching sports in the fall and spring brings a new found motivation and excitement for the change in pace.  In the winter I feel like my body gets a break from the impact of running trails all summer, without losing the fitness that I work so hard at maintaining.
Q: Do you need to specialize a lot once a specific season starts?
I tend to do longer races during the running season so there are some subtle changes to the training program that help switch the pacing gears a little.
I do spend a fair bit of time practicing transitions early in the skimo training cycle, but that would be the only thing that is very different between the two.
Q: When have you started and what made you try ski mountaineering racing?
I started skimo racing 6 years ago.  I joke that I didn’t find skimo racing, but rather it found me.  It is kind of a long story how I evolved from a semi-pro snowboarder, to ski guide.
The winter I was working as a guide I spent a lot of time touring and the more I toured with other folks I found that I was moving at a different pace.  One day some friends mentioned that there was a “rando-race” coming up and that I should go to see how I measure up against the “mutants”.  I didn’t think twice before signing up.  The race was the US Skimo Champs in Jackson Hole, I think I placed 14th on pretty heavy touring gear.  I was completely hooked after that one race.
Luke Nelson start of 2012 US skimo champs Jackson Hole.
Luke with a happy finish smile after winning the 2012 US ski mountaineering champs in Jackson Hole.
Q: What is your sporting background? And what other activities do you like?
I grew up in a very outdoorsy house.  I started climbing and hiking when I was really little, I actually climbed competitively for several years, mostly at indoor gym comps.  I played soccer from when I was about 8 until just after my 15th birthday.
Luke Nelson running.Mountain sports took the priority from there on and I spent the next several years climbing, kayaking, and snowboarding. On a whim I ran cross-country my senior year of high school, mostly because the coach, my biology teacher, invited me to try out.  I ran OK, but didn’t have the depth I needed to be very competitive.
After high school I had a stint as a semi-pro snowboarder, during which I spent a lot of time also climbing and kayaking.  I graduated with a degree in Outdoor Education and transitioned into guiding.
During my first season working as a guide the company I was working with asked if I could guide on skis instead of a snowboard.  So I spent the next couple of weeks learning how to ski when I wasn’t guiding.  I finished off the season guiding on two boards instead of one.  That was the same season I tried skimo for the first time.
Ironically, I decided to train for skimo racing that following summer by trail running.  It turned out that I was a pretty solid runner and by the end of that summer I won the first 50k ultra race that I entered.  Since then I have continued to run and race skimo, both of which I now do at a very competitive level.
I still enjoy climbing, and snowboarding.  I don’t kayak much anymore because of too many close calls.
Nowadays I spend more time hiking with my two daughters, as well as taking them climbing and skiing.
Q: How do you manage being a father, husband, athlete and work?
Sometimes I ask myself the same question.  I think the most important part is how supportive my amazing wife is.  Tanae really helps me find the time I need to train and puts up with a lot.
I think that managing time is really important and making the most of training time.  Cut the junk and train at a quality level whenever you are out.  Sometimes training becomes a family activity.  Both of my daughters have spent countless hours being pulled or pushed in our Chariot.  I have ran, skied, roller skied, biked, and hiked with them.  They seem to enjoy the adventure as much as I enjoy the added challenge to the workout.
Luke rolling with his daughter.
Laughing aids recovery.
Q: Do you have a coach?
I now have a couple of folks involved in developing my training programs to make sure I am getting the most bang for the buck.  Adam St. Pierre from Boulder Performance Medicine is working with me to plan out my skimo and ultra-training and I am supplementing that with an awesome strength training program from Rob Shaul at Mountain Athlete in Jackson Hole.
Adding Adam and Rob into the equation was difficult at first because I had done all of my own training up until the summer, but I am already seeing the benefits of their additional focus.
Q: Do you have any sponsors to help with the expenses?
I am very fortunate to have a handful of outstanding sponsors. For trail running I represent Patagonia, First Endurance and Ultraspire.  I am a Ski Ambassador for La Sportiva in the winter.
I do receive help with travel, and lots of help with product needs.  I am very thankful for their support.
I think it is interesting that in a 9th grade high school career planning class we were asked to write what we wanted to do when we “grew-up” and I wrote that I wanted to be a climber for Patagonia and travel the world climbing so I could have my picture in the catalogue. Funny how it turns out that I am doing what I dreamt of. 🙂
Q: In 2011, you went to skimo World Champs in Italy. What was the experience like for you?
Intimidating.
I had been training super hard and I knew that I would finish mid-pack at best.  It was so amazing to be lining up at the same start of the guys who I really look up to in the sport; Kilian, Manfred, Stephane, and many others. I spent as much time as I could learning about the sport from them, mostly by watching.
I was lucky enough to be adopted by a few of the Canadian Team members early on, which also gave me the opportunity to learn quite a lot from them.
Q: Are you going to race in Europe this year? And what are your goals?
Luke Nelson skimo racing.My biggest goal of the season is to qualify for the US team so I can go to race at the World Championships in France.
I would love to defend the US national title, but there are so many strong racers in the US right now, that is going to be very difficult. I am also planning on racing the North American Champs at Kicking Horse Resort (Golden, BC), as well as heading to the three day Powder Keg event in the Wasatch.
The more I compete in skimo and mountain running the more I enjoy the training for the events.  So apart for doing well in races I would say a very big goal for me is to enjoy the journey towards the big events.
Q: If you are racing World Champs, which discipline is your favourite and why?
I think that is a tie between the teams race and the individual event.  I like that both of them are longer races and tend to be more technical.
I really enjoyed the Teams race in Italy, when I got the privilege of being paired with Pete Swenson.  So much of ski mountaineering (outside skimo) is being with a partner, having a partner in the teams race makes it more real to me.
Q: According to you, who are five US guys to watch for this skimo season?
Jason and Andy Dorais, Marshall Thomson, Scott Simmons, and either one of the Graston brothers from Aspen are all going to be very strong.  There are a handful more that will also be in the mix.  It will be the most competitive season I have seen here in the US.
Q: A curiosity question: As someone working in the field of medicine you have great knowledge of human body. Can you describe from a physiology perspective what is going on in an athlete’s body when they hit the wall (by pushing hard)?
I haven’t studied a ton on the physiology of the “wall” but I think there are multiple variables that come into play.  I think there is a lot of credibility to the Central Governor Theory presented by Tim Noakes, which in a nutshell describes that the brain creates a barrier that is designed to protect you from yourself.
My addition to that would be that the harder and more consistently one trains, that barrier can be moved allowing the athlete to break barriers and go faster and further than before.
Certainly there are many biochemical reactions that come into play including the clearance of lactic acid and muscle breakdown, but those can also be trained and made to be more efficient.
Q: Do you do any specific skimo racing session? What do you think prepares one best for demands of skimo racing?
I generally make a transition from run training to skimo around the end of September.  This year I took a couple of weeks off after UTMB and then spent a few weeks just strength training.
Now I am working on a skimo specific training plan that includes trail running, roller-skiing and a few other top-secret activities. As with any sport skimo racing is the best prep for skimo racing, but since we all can’t race all the time like the Euros, you have to train like you would race!
Luke Nelson with his dog.
With his faithful training partner Pedro.
Q: What is your nutrition like? Do you follow any diet?
I try to eat pretty healthy and have recently been dabbling some with the Paleo eating philosophies. I try not to get too caught up in any one thing.  I realized this summer that what I eat is what fuels me, and it does make a big difference if you are eating well.  That being said, I still have a weakness for the occasional Wendy’s Hamburger.
Q: What skimo racing gear will you be on this season?
I will be head to toe in La Sportiva. They are introducing some new clothing and a new race suit.
For boots I have been racing in the Stratos boot for two seasons now and I am very excited to be in the latest version of that boot.  I will be on the RSR skis and RSR bindings with the Sportiva Race skin.
I have been working on a new skimo race pack with the folks at UltraSpire so that will be what I will use to carry the rest of my kit around this season.
Q: I asked this while interviewing Janelle Smiley, now wonder about men’s perspective: How does it feel to be surrounded by a sea of men in tight, full-body spandex suits at the start of skimo races?
It makes me very nervous! Mostly because if a racer is serious and bold enough to be rocking the spandex suit it means that they have been training hard and it will be a battle to beat them.
Plus who wouldn’t be nervous being surrounded by a bunch of “mutants” in skin tight unitards?
» Make sure to also check out Luke’s blog

Filed Under: People (Interviews), Skimo Racing Tagged With: La Sportiva Stratos, Luke Nelson

"Bread and butter" summer training for rando racing and speedier ski mountaineering: Endurance and Activity variety

July 30, 2012 By Stano Faban 1 Comment

I would never believe that my first thought would be about training when waking up today, then closely followed by thoughts exclusively only about bread and butter. Perhaps because I was waking up after a successful Iron Maiden show. Then somehow the brain quickly connected the two and here we go 😉
Ski mountaineer's summer.An old cycling wisdom says: “Tour de France is won in the winter!” It’s an interesting statement since the Tour is ridden in the heat of July.
It means that if you are not building your endurance engine sufficiently  long time before your goal event then you will have trouble reaching your potential that year, and consistently improving over long periods of time.
So what does this mean in rando racing and ski mountaineering terms?
Feel free to let me know in comments below if you want me to expand on any concepts introduced here. I am keeping this article simple for everyone to understand as too much detail can be overwhelming and difficult to act upon.

Endurance capacity should be your “bread and butter” in the summer

Basic principle:

All endurance performances (sports lasting longer than 2-3 minutes) are the most effectively improved (long term) via consistently improving ones endurance capacity (low heart-rate intensity).
The biggest reason for this is that improvements to your more intensive (higher heart-rate) capacities rely heavily on your low intensity endurance base. Simply, if you stop improving your body’s efficiency at low intensities you will have very hard time improving its efficiency (thus speed) at high intensities, also known as around and above lactate threshold.

What to do:

If you are planning to do (or improve upon from last year) couple of rando races in February and March  then July, August, September should serve you as your base endurance building months.
Personally, during this time I don’t follow any structured training plan. All I think about is “bread and butter” – I don’t worry about speed or sports specific workouts during this period because the single most important thing is building a big endurance base.
This “bread and butter” theory also allows for easier prioritization. Let’s say you want to improve in the winter and have time for 14 endurance sessions and 6 bouldering or fishing trips during August. If you miss 2 MTB rides because of bad weather by mid-August then without deep analysis you will know that you should replace 2 bouldering sessions in favour of 2 endurance building activities in the next 2-3 weeks.
Note: I am not saying climbing is not more fun and that you should sacrifice your pleasures. I am simply stating what is “bread and butter” during this time of the year if you really like to improve 6 months down the road.

Intensity:

The intensity could be easily measured with a heart rate monitor or jugged by your breathing comfort level – you should be able to talk fairly easily at any moment.

Activities: variety, agility and injury prevention

I strongly believe endurance base should be built through a variety of activities during this period of the year, and that summer is the best time to improve your agility.

Variety:

Variety is important as it allows your body to relax certain muscle groups while engaging new ones, and it is way more fun to alternate sports from day to day than just running all the time.
Also, 6-8 months from your goal you can afford not to focus on repeating sport specific movements at all times. You won’t be any worse because of that as long as you remember to eat your “bread and butter” regularly.
The most successfully used and easily accessible endurance building summer activities for ski mountaineering are:

  • Running
  • MTB biking
  • Road riding
  • Hiking
  • Running or hiking with poles
  • Swimming

These are great because they let you control your exercise intensity easily.
MTB biking could be an exception here but it depends on the terrain you ride and your skill level. For me, MTB is a bit too demanding until later in the summer when I get the hang of it, which I never fully do though 😉
Great skimo athletes such as Kilian Jornet, Melanie Bernier, Sari Anderson, Luke Nelson (too many to name) are also very successful endurance athletes in MTB, road cycling, trail running, or adventure racing. Variety serves them well.

Agility:

Agility comes from variety but is more effectively developed through different summer activities than the above endurance sports:

  • Climbing / mountaineering / bouldering
  • Soccer
  • Tennis
  • Football
  • Balance challenging strength training

Basically, anything requiring good hand-eye (foot-eye) coordination and balance develops your agility. This will help you with technical skiing, mountaineering, transitions, and injury prevention.
Personally, I spend lots of time playing tennis and soccer between June and August. Then I usually keep only playing soccer until I start regularly skiing (late November).
I don’t do them because I want better agility, I do them because I love the skill, strategy and have lots of friends that are very good at those. But I do notice that if I miss a summer doing them I kind of feel “off balance” once the sliding season starts.

What do you do in the summer?

Absolutely feel obligated to ask or comment below since you got all the way here.
Are there any activities you would recommend to try to accomplish the above goals of summer months?
And a tweet won’t be out of place either if you learned something new. Thank you.

Filed Under: Skimo Racing, Training, Tricks & Tips Tagged With: Kilian Jornet, Luke Nelson, Melanie Bernier, Sari Anderson, summer rando skimo racing training

Transcript from a live Twitter interview with Reiner Thoni (North American ski mountaineering champion)

April 23, 2012 By Stano Faban Leave a Comment

The following is a transcript from a live interview we did (@Skintrack) with Reiner Thoni (@ReinerThoni) on February 20, 2012 using Twitter. It was a great 2h session with about 20 people listening in.
Couple of questions came also from our audience (Skintrack’s Twitter followers) by which they qualified for a draw to win two light avalanche shovels. The winners were announced a day later, see at the very bottom of this page.
Reiner Thoni interviewHow to read the interview:
1. Text in bold are questions either from Skintrack or posted by us that people wanted us to ask.
2. Reiner’s answers are all in normal text, sometimes preceded with @ReinerThoni (his Twitter handle).
3. Italic text are our comments or additions to Reiner’s answers. They are sometimes preceded with @Skintrack (our Twitter handle).

Background questions

Q: You are 27, when did you start backcountry skiing?
I have early childhood memories of touring into huts. However it wasn’t until after adolescents that it became a regular part of my life.
Q: At what age did you start ski mountaineering racing?
At the age of 21 Mr. Ian Gale introduced me to the inaugural Sunshine 5000. Life hasn’t been the same since… 😉
Mr. Ian Gale is @goldenskimo – http://goldenskimo.wordpress.com
Q: What were your first racing experiences like? What did you think of the sport?
Moving through the mountains fast was exhilarating it was the fuel. @greghill2mil handed me race skis + inspiration that was the spark.
Greg Hill is @greghill2mil – http://www.greghill.ca

Reiner Thoni racing in Andorra skimo World Champs 2010.
Only learning yet already strong. Racing the vertical at World Champs in Andorra 2010.
Q: Did you compete in any other sport before skimo racing?
Growing up in Jasper National park we didn’t have many organized sports, just racing each other through the bush and building forts. 🙂
Q: Which race in last 2-3 years challenged you the most or who? And why?
Depends on the day but Brendon French (former American skimo champion) has put on the most hurt. @slukenelson and Andrew McNab are also guilty of that. The Pierra Menta in 2011.
Luke Nelson (American skimo team member) is @slukenelson.
Q: You greatly listen to your body and mind. Do you follow any training plans?
I let my body and mind dictate my plan. I have written things down in the past but no more. Learning to eliminate unnecessary stress is key!
@Skintrack: I like that a lot 🙂

About Reiner’s diet

Q: You are a lifelong vegan, looks like it suits you well. Is your family completely vegan too?
My dad and I are the diehards although we all like to eat a healthy balanced diet.
Q: What is your usual pre-race breakfast? I saw you eat a bowl of quinoa for breakfast when racing at World Champs in Italy last year.
Oatmeal or Quinoa with some fruit, peanut butter and hemp or Chia seeds. mmmmm POWER FOOD 🙂
Oatmeal is my usual though.
Q: Reiner, until about a year ago you did not drink or ate anything during races. How did you do it?
In my mind I would normally go without food or water for 3 hours so why any different on race day. Ignorance is bliss.
Q: Do you bring any drink or food now?
I went full circle from nothing to salad dressing jars full of date goop to now a gel of natural honey with 300-500ml water + rock salt.
Q: Have you ever used any food or sport supplements? Whether for racing or just skiing?
Mother Nature seems to work in harmony. Isolating things causes problems. The extra money on organic food is a much better option.
Fresh varieties of local organic fruits, veggies, seeds, grains, nuts, mixed with creativity and love are the corner stones to a healthy diet.
Q: You seem to have a lower maximum and racing heart rate than most. Could this be due to your diet? Or do you have a theory?
@Skintrack: Don’t be mistaken if it seems like Reiner attended some seminar on vegan diet and mind control, he lives this way since a small boy.
I feel the rate is genetically determined, however, the quality of what you are pumping makes a big difference in how the engine preforms.

Questions from our Twitter followers

@slukenelson asks: Does Reiner’s homebrew gel concoction contain some type of doping agent? 🙂 (I think that’s his secret to success)
@ReinerThoni: Not sure if the Euros would approve but date goop and honey seems legal enough 😉
@Skintrack: I think it is the love with which he prepares the 300ml of H2O with honey before each race :))
@JeremyRietmann asks: How does race time correlate to gear weight? If you drop 20% in gear weight, what % faster you expect to go?
@ReinerThoni: I have done experiments with different gear on a controlled hill. I found over a 40 min climb losing 400 gram per foot saved about 50 sec.
Articulation of the boot plays a role as well as steepness but moving from 1kg boots to a 0.5 kg PG I would expect around 2% improvement..
@Skintrack: Jeremy, there likely is a difference between dropping 400g from 3kg vs from 1.5kg.
Reiner, I would agree on those 2%, which is 1min 12 sec over an hour of climbing.
@NiallGCanada asks: What training tips do you recommend for guys that live in a city (Calgary) and have limited access to the mountains?
@ReinerThoni: When the environment doesn’t invite you to play I think it’s important to be creative and find something to motivate you. Challenges work!
See how fast you can make it up that hill or to that post. Bringing a dog helps change the perspective they find pleasure in the darkest places.
@Skintrack: Niall, doesn’t have to be specific (gym, run). Try to find every week a great challenge, after some time you will have a library of sessions.
@AndrewJPinfold asks: To win the NorthAm champs what kind of VAM/hr were you doing on the climbs?
@Skintrack: It likely was around1100m/hr. Hard to compare to cycling though because of very varied terrain (and quality of tracks) in skimo races.
The best (@kilianj) did 3000m race on groom-ish runs (controlled environment) in 2h17m. About 1h50m was for going up, so 3000m in 1h50m :))
If you wonder what VAM/hr is, then it’s what skimo world calls “vertical speed”.
For full Wikipedia definition see http://en.wikipedia.org/wiki/Velocity_Ascended,_Metres_per_hour

Continuing after the readers’ questions

Reiner Thoni powder skiing.
Enjoying some great powder around his beloved Valemount, BC.
Q: You skied Mount Robson with your brother in September. Was this the 2nd descent of Robson? Was it the same route as the 1st descent?
There isn’t much record keeping but I know of 2 other occasions that it was skied from top to bottom. We did a similar descent as the 1st.
For more info see my blog –  http://theoutsideout.blogspot.com/2011/09/robson-skimountaineering.html
Q: You skied Robson on skimo racing Trab skis and Pierre Gignoux carbon racing boots. Did you question this light equipment choice at any point?
Originally, I was nervous but with a year of hard skiing on it I felt comfortable after double checking all the rivets and leavers.
Q: Back to racing questions: You (and I) recommend more people to try skimo racing. What good reasons can you provide?
It’s a gate way to moving light and fast in the mountains, inspiring you to train and learn the fastest possible way. Amazing people…
Q: You are a big competitor but friendly as hell 🙂 quite a happy guy no matter what. What is your philosophy that always keeps you smiling?
I try to keep things in perspective and not get caught up in small stuff. We are the creators of our thoughts and we have control over this.
Q: Besides bigger engines, what do you think North Americans are lacking to start placing in top 10 or top 20 at world level skimo races?
The major thing we lack is the support that the European nations get from both their communities and government. It’s like hockey over there!
@Skintrack: Well, we are building the community right now 🙂
Q: What mountain/sporting/athletic performance do you really dig? Or whom?
Tooshay 🙂
@Skintrack: Prince Albert steering the bobsleigh down the Salt Lake City track? :))
I dig what @kilianj is doing right now in both Ultra running and Skimo racing. Following his heart, I think that’s inspiration for us all.
Kilian Jornet (currently the fastest skimo racing athlete in the world) is @kilianj.
@DavidDornian asks: Is it productive to train transitions or is a little practice now and then enough?
You can even do it inside on cardboard if there isn’t any white stuff outside.
@Skintrack: At first, quantity helps to improve quality but later on occasional brushing should be
@Skintrack: I once read that “excellence is not a skill, but practicing one skill until becomes second nature is.”

Snow shovel winners

@Skintrack tweeted a day later:
Snow shovel winners from last night’s interview with @ReinerThoni are @JeremyRietmann and @AndrewJPinfold, will contact you for your shipping addresses.

Did you like the interview?

We got a great response on the interview from our Twitter followers.
What do you think? Should we do more of these? What questions you want us to ask in the future?

Filed Under: People (Interviews), Skimo Racing Tagged With: Luke Nelson, Reiner Thoni, vegan diet

2012 North American Rando Ski Mountaineering Championships in Crested Butte

February 4, 2012 By Stano Faban Leave a Comment

This is article was submitted by Melanie Bernier – an elite skimo racer and a member of the Canadian National Ski Mountaineering Team. Read her previous article here – Grand Teton: adventures are essential for skimo training…
Last weekend (Jan 28-29, 2012) saw the biggest event of this winter on the North American skimo racing calendar. Six of us, part of the Canadian National Team, traveled to Crested Butte to compete in the first ever official North American Championships.
We arrived few days earlier to have a chance to get somewhat used to CB’s high elevation (CB is at 2,715 m) and explore the race routes. The “No Climbing Uphill Policy” at the ski hill got in the way of our course scoping but we were blessed with beautiful sunny days so we were able to at least have a great visual of the individual’s race course.

Sprint race – day 1

On Saturday morning, we woke up to a very brisk -30 C for the sprint race. The venue was mid-mountain near a beautiful restaurant where racers gathered to keep warm until the start.
The course started on a flat groomed sections changing quickly to switch-backs in the trees then flatter terrain before gaining the first transition to the first descent. Through gates, over moguls, racers had to zigzag back down for a second transition. Then to a short boot-pack and skin again to reach the final descent.
The women were the first out of the gate going at 30 seconds intervals. Sari Anderson was the first one to go, I was second, Janelle Smiley just after…
My race went very well as I closed the gap on Sari at the top of the second climb and completed the course in 5:39 which was enough to win the race.
Top 3, top North American and all Canadian women:
1. Mel Bernier (CAN)
2. Janelle Smile (USA)
3. Sari Anderson (USA)
6. Julie Matteau (CAN)
Our Canadian men did very well too! With a strong Italian presence, the Canuck boys rose to the challenge. Manfred Reichegger (Italy’s top racer) topped the podium as expected. Behind him, our unique “Reinerian” earned second ahead of Lorenzo Holzknecht (Italy) who was followed closely by our Andrew McNab. It was very impressive to see them all run and give all they had.
Top 3, top North Americans and all Canadian men:
1. Manfred Reichegger (ITA)
2. Reiner Thoni (CAN)
3. Lorenzo Holzknecht (ITA)
4. Andrew McNab (CAN)
5. Jan Koles (USA)
6. Travis Scheefer (USA)
12. Ian Gale (CAN)
27. Steve Sellers (CAN)
» Sprint race full results

Individual race – day 2

The following day, in friendlier temperatures, we gathered at the base of the mountain for the individual race. The course was not so impressive for its vertical but for its challenging route.
We climbed a groomed run for a thousand feet before getting into what seemed like 100 switch-backs with a single skin track. From there, it was skis and poles on the pack, jacket on, and via-ferrata and ascender on the rope – we climbed the “Guides Ridge” to the summit of Crested Butte at just over 12 000 feet.
From there, we ran down the other side of the peak, then skis on, we descended to the bottom of Paradise Bowl, from there we climbed 1000 through the trees and on the rocky ridge back to the top transition. We had to complete this same lower loop twice before going down a single track in trees, steep icy moguls to crazy fast groomer to moguls again and high speed rollers to finish with an excruciating skate ski.
My race – I guess my strategy was not quite right for this race. I was holding back at the start a bit too much and got stuck behind at the switch-backs. Then by the time I got to the ridge there was a big bottle neck.
Here the race got stopped twice because of rock falling and miss communication between the race marshals which resulted in an hour spent on the ridge getting cold and waiting to move forward at a turtle pace.
Fortunately, the view was pretty nice and people around me were friendly so it was quite pleasant and relaxing… but not much of a race at that point.
When finally at the summit, I literary sprinted down the bootpack and skied like mad to try to catch up. At the first lap up paradise bowl I left the transition way too fast and forgot that this was not a great idea while racing at such altitude – I burned myself solid for the second lap and I was barely hanging facing the “Bunk Wall”.
Finally at the top of the last climb, I knew I could gain some time and positions with a fast descent. Reaching the final section I completed the skate with below zero juice in the tank. It was a great learning experience as I have never (or not in a long time) reached such low energy levels while racing.
For few other Canadians the race went rather smoothly. Reiner Thoni and Andrew McNab escaped the bottle neck and had a fantastic race while the rest of us were still on the ridge those two were batteling for 3rd and 8th place respectively.
A big congratulation to our Continental Champs Reiner Thoni and Janelle Smiley.
Top 3, top North Americans and all Canadian women:
1. Janelle Smiley (USA)
2. Sari Andreson (USA)
3. Stevie Kremer (USA)
5. Melanie Bernier (CAN)
7. Julie Matteau (CAN)
Top 3, top North Americans and all Canadian men:
1. Manfred Reichegger (ITA)
2. Lorenzo Holzknecht (ITA)
3. Reiner Thoni (CAN)
4. Luke Nelson (USA)
5. Jason Dorais (USA)
8. Andrew McNab (CAN)
18. Ian Gale (CAN)
28. Steve Sellers (CAN)
» Individual race full results

Filed Under: Reports & Results Tagged With: Andrew McNab, Ian Gale, Janelle Smiley, Jason Dorais, Julie Matteau, Luke Nelson, Melanie Bernier, North American Skimo Championships, Reiner Thoni, Sari Anderson, Steve Sellers, Stevie Kremer, Travis Scheefer

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SkinTrack.com, created by Stano Faban, was born out of passion for ski mountaineering and ski touring. Over the years, it has become one of the most popular ski mountaineering blogs in North America.

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