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Salomon

Review of Salomon MTN Lab Helmet: Certified for Skiing and Mountaineering

January 17, 2017 By Stano Faban 3 Comments

Quick overview:

salomon-mtn-lab-helmet-matte-white-grey

  • Usual Retail Price:  $200 USD
  • Weight: 330 grams without liner (size medium)
  • Sizes available: Small (53-56cm), Medium (56-59cm), Large (59-62cm)
  • Pros: dual certifications (climbing & skiing), lightweight, comfortable, easy to find in North America
  • Cons: heavier than ultralight climbing helmets, fewer vents, discoloration
  • Suitability: skimo racing, ski alpinism, ski touring

Bottom Line:

A comfortable helmet that will be a good option for skimo racers who need dual certification.

Product description and How we tested it:

I’ve been using this Salomon helmet for early season skiing in the Coast Mountains of British Columbia and the first round of racing in North America, overall about 20 days.
With new ISMF regulations mandating dual certifications (UIAA 106 and EN 1077) for World Cup competitions, some North American athletes will be scrambling to find new helmets for the season, especially with the World Championships imminent. The Salomon MTN Lab is one of the few helmets currently available in North America that is a reasonable option for skimo racers.
At first glance, the MTN Lab Helmet is still quite light. Its claimed weight is 300g (for reference, the CAMP Speed 2.0 is 268g). A liner with ear flaps is included with the helmet but easily removed with Velcro attachments. EN certification stickers are visible inside the helmet shell even after removing the liner. A small amount of padding at the top and back of the helmet keep it comfortable without the liner. Inside the helmet, noticeable channels in the material reduce weight.

Racing in the Salomon MTN Lab Helmet at Castle Mountain.
Racing in the Salomon MTN Lab Helmet at Castle Mountain, Canada. Glenda Zamzow Photo.
The retention system is a simple fabric chin strap with a buckle and a Boa type dial at the rear of the helmet. The chin strap is easy to adjust but does not always keep the helmet from tipping sideways on my head. I’d like to see a lighter and more secure strap system like that on the Petzl Sirocco. I worry a bit about how well the helmet will stay positioned in case of a hard crash.
Wearing the helmet, it seems to sit a bit higher on my head than some others (the Petzl one for example) which does allow some airflow to circulate around my head but feels a bit like a mushroom cap. Vents are positioned on the top, side and rear of the helmet. This resembles more of a traditional downhill ski helmet (to keep you warm) rather than those designed purely for skimo racing with vents on the front as well (to keep you cool) like the Dynafit DNA. That being said, it is generally quite cool and comfortable with a lightweight headband underneath.
The included goggle attachment works well and is a feature I’d like to see on more skimo helmets. It is just a bungee cord that clips over the goggle (or headlamp) strap.
Early season training at Whistler Blackcomb. Nick Elson Photo
Early season training at Whistler Blackcomb. Nick Elson photo.

Pros:

  • Reasonably light weight helmet with double certification
  • Compliant with ISMF regulations
  • Comfortable
  • Good breath-ability

What can be improved:

Our test helmet is the white version and immediately began to dis-colour in my ski pack on ascents, despite being kept in the included felt carrying bag. If you worry that your gear looks shiny and new, maybe choose a darker colour version.
I also find that to keep my goggles on my face where they need to be, the strap needs to be quite tight over my helmet, constricting my entire head and becoming uncomfortable after a long touring day. This is a function of both the large frame of the goggles and the fit with the helmet (as well as my head) so I can’t truly list it as a fault of the helmet.

Online stores that carry The Salomon MTN Lab Helmet:

  • $199 USD at CrippleCreekBC.com
  • $199 USD at Backcountry.com

Filed Under: Reviews Tagged With: Helmet, Salomon

Is Your Skimo Helmet Legal for Racing? New ISMF Rule and the EN 12492, EN 1077 and UIAA 106 certifications

October 24, 2016 By Stano Faban 23 Comments

skimo-helmets-matchup
Several weeks ago, we hinted that some new ISMF rule changes will affect the gear skimo athletes will need to use at ISMF sanctioned races starting in the 2016/17 season. Since then one of the most debated topics among athletes revolves around helmets.
Here, we are taking a deeper look at:

  • the new ISMF helmet rule and how it will affect the use of your (and our) current helmets,
  • what the certifications/standards mean,
  • what you should pay attention to in a store,
  • which helmets currently on the market have both of these certifications.

* ISMF stands for International Ski Mountaineering Federation and is the world governing body for skimo racing.

The new ISMF rule and required helmet certifications

For years, ISMF required our skimo racing helmets to meet only the UIAA 106 or EN 12492 standards. Both are basically the same and saying a helmet has been certified for mountaineering.
However, with the beginning of the new racing season our helmets will also require the EN 1077 classB standard – effectively meaning, a helmet has been certified for alpine skiing.
This is the helmet rule to the letter as of last update in early October 2016:

A helmet conforming to:
– UIAA 106 (For season 2016-2017 : UIAA 106 and EN 1077 classB standards)
– or EN 12492 (For season 2016-2017 : or EN 12492 and EN 1077 classB standards).
Helmets must be used (chin-strap has to be fastened) during the whole race (from the start to the finish line). CE/UIAA: Yes.

What do these certifications and standards mean?

In a nutshell, this is the difference between the two certifications/standards:

  • UIAA 106 and EN 12492 standards test and approve helmets mainly for impact from above such as rockfall, hence, the standard was designed for climbing and mountaineering helmets.
  • EN 1077 standard tests and approves helmets for alpine skiing where a lot of impact is happening on collision or when a skier falls. Statistically, in such situations the impact is coming from the sides or the back of the head.
    This standard further divides into class A and class B, which essentially only differentiates the amount of head’s side and back areas covered up by the helmet. Class A helmets cover the head more while class B helmets less, however, both meet the same minimal impact force requirement protection from directions defined in the standard.

Do you really need a new helmet?

The answer is not black and white. First check your old helmet for certification tags to see whether or not it is compliant with both standards. Beyond this:

  • You will need a new helmet if you are planning on racing in World Cups, World Championships or any races that fully comply with ISMF rules.
  • You may not need a new helmet right away for racing in smaller events in the US, Canada and other countries depending whether their federations and organizers follow ISMF rules to the letter or are a bit more “accommodating” for the sake of growing the local skimo scene.

As for US and Canadian races, we received confirmation from both federations that they won’t be enforcing this rule in the current season, and will only start to do so from 2017/18. This is because many of the new helmets won’t even make it to North American market this year.

Buying your new certified skimo racing helmet

When buying your new lid you want to make absolutely sure that it has the above specified double-certification. Check for those little “EN” stickers or tags inside the helmet or on manufacturer’s website as not all store employees will know the correct answer.

Ventilation

We are curious to see how the new helmets will ventilate. While safety is a priority, in skimo we spend majority of time climbing, with the surface of our heads being one of the most important areas through which the body cools. On most ski-rated helmets, vents are conspicuously absent – likely because they are primarily designed for descending, and therefore warmth.
Road cycling also went through this “ventilation” debate but the speeds reached on a bicycle while climbing are much higher than while skinning and the helmets don’t need to meet the mountaineering standard; therefore, cooling is much easier. It will probably take a few years before a happy medium is found and a manufacturer can develop a new skim0-specific design.

Currently compliant helmets on the market under 500g

skimo-helmets-comply-ismfAccording to our own research (mainly based on manufacturers’ websites) here is a list of helmets that comply with the new ISMF rule and are currently on the market.
However,many of these won’t be available in North American stores just yet.
Alpina Snow Tour – 330g
Camp Pulse – around 360g (must be used with winter kit for double certification)
Cebe Trilogy – around 360g
Dynafit Daymaker – 320g
Dynafit DNA – 290g
Dynafit ST – 320g
Kong Kosmos – 390g (also certified for cycling)
Mammut Alpine Rider – 430g
Salewa Vert FSM – 400g
Salomon MTN Lab – 300g – Read our review!
Ski Trab Casco Gara/Race – 280g
Ski Trab Casco Maximo – 280g
Uvex P.8000 Tour – 310g

Non-compliant but popular “ski mountaineering” helmets

Note that some of these helmets might meet the EN 1077 standard for skiing in the future but they first need to be tested for it, thus, as of now they don’t comply:
Black Diamond Vapor
Black Diamond Vector
Camp Speed 2.0
Dynafit Radical
Edelrid Shield Lite
Kong Leef
La Sportiva Mulaz (same as Crazy Idea Crazy NRG)
La Sportiva RSR (same as Crazy Idea Crazy Carbon)
Petzl Scirocco
Petzl Meteor
Ski Trab Attivo (same helmet as Kong Leef)

Filed Under: Gear, Tech & Food, Skimo Racing Tagged With: Camp, Dynafit, ISMF, Mammut, Salomon, Ski Trab, skimo helmet

Important Changes to 2017 ISMF Race Gear Rules

August 8, 2016 By Stano Faban Leave a Comment

nopiepsSeveral important rule changes were adopted in that will impact racers competing on the World Cup and at World Championships level in the upcoming 2017 season. Sources inside the International Ski Mountaineering Federation (ISMF) say that a grace period was given to athletes last season with enforcement of the rules beginning this year.

Three-antenna Transceivers Will Be Required

All avalanche beacons must be a full three-antenna model. This will primarily impact racers using the lightweight Pieps Freeride which will no longer be compliant. Thankfully, Pieps showcased a new lightweight three-antenna beacon in January, called the Pieps Micro, weighing in at 150g (the Freeride was 110g).
We suspect that all but the most hardcore racers will opt to use their normal ski-touring beacon rather than dropping nearly $400 USD on a new beacon. However, every gram counts and the beacon will last many more seasons than a pair of skis or boots.

Zippered Transceiver Pocket

Another related change is the requirement that beacons must be placed inside an internal zippered pocket. Putting the beacon in a skin pocket is not allowed and even the dedicated beacon pockets found on more recent Dynafit and Crazy Idea suits with the two overlapping flaps of fabric will not be compliant.
Thus, right now it might be a good time to do some surgery on your suit to add a small zipper.

Double Helmet Certification

The other big change is the requirement that helmets must be certified to both climbing standards (UIAA 106/EN 12492) AND a ski standards (EN 1077). Most current helmets (Petzl Sirocco or BD Vapor for example) in use by racers are only rated for climbing. If you are unsure, check your helmet for a sticker that shows the EN 1077 designation. If you have that, you are good to go!
salomon-mtn-lab-helmet-matte-yellow-whiteAs far as we can tell, only a few manufacturers have released double-certified helmets:
Ski Trab Gara – 280g
CAMP Pulse (with the addition of the winter kit) – 339g
Dynafit DNA (we can’t actually find this for sale anywhere) – 290g
Salomon MTN Lab – 300g
There might be a slight chance that some of the currently non-compliant helmets might not have been tested for the ski certification before but manufacturers will pursue this in the future and become compliant if they pass. But it’s impossible to know.

Ventilation

We are very curious to see how the newly certified helmets will ventilate. While safety is a priority, in skimo we spend 95% of the time climbing and sweating heavily, with the surface of our heads being (one of) the most important areas through which the body cools.
Road cycling also went through this debate, however, the speeds reached on a bicycle while climbing are much greater than while skinning. We suspect that it will take a couple of years before a happy medium is found.
 

Filed Under: Gear, Tech & Food Tagged With: Camp, Dynafit, ISMF, Pieps, Salomon, Ski Trab

New Ski Mountaineering and Skimo Racing Skis: La Sportiva, Fischer, Black Diamond, Dynafit, Salomon, Atomic, Hagan, Voile

February 14, 2016 By Stano Faban 2 Comments

During my recent visit to Outdoor Retailer show I had a chance to touch, flex and discover new skimo racing and ski mountaineering skis that will be coming out in the fall of 2016.
My overall observation was that now most manufacturers, instead of just few, will have a light line of skis. And I do mean light, and I do mean a line of skis. This means that going forward, whether you will want a light pair of 80mm skis, or 90mm, or even wider, then you will have more choice than ever before.
» For current lightest skimo skis see our comparisons chart.

La Sportiva and Ski Trab skis

The most interesting finding while browsing the La Sportiva booth, and apart from the new Stratos Hi-Cube ski boots, was that starting next season Ski Trab is partnering with La Sportiva to bring their skimo racing and light touring models to North America.
Below you can see that they will be La Sportiva branded Ski Trab skis. On the left, it’s the Maestro LS (940g at 171cm, width 75mm) suitable for lots of spring ski mountaineering, and on the right, are the racing models Gara Aero LS for men and women (715g at 164cm, and 685g at 157cm).
la-sportiva-ski-trab-skis-2016
Here are some wider skis from La Sportiva, from left – Maximo LS men and women models (1310g at 178cm width 90mm, and 1205g at 164cm width 92mm)  that are intended for fun, light and fast ski touring. Then in contrast on the right you can see the new Vapor Float powder machines weighing only 1400g at 178cm while measuring 117mm in waist!
la-sportiva-skis-2016-fat

Fischer skis

Just like with the new great looking Travers Carbon ski boot, Fischer is disrupting the market with some light touring skis as well.
The photo below shows their full ski touring and skimo racing line. The first two from left are Hannibal 100 and Hannibal 94 (1500g at 180cm width 100mm, 1250g at 177cm width 94mm) for ski touring in powder and soft snow. Then I want to highlight the Transalp 80, in green and fifth from left, as highly suitable for any type of ski mountaineering whether that be steep faces, couloirs, or just enjoying corn in the spring, weighing only 950g at 163cm in width 80mm! The Ranger line is freeride oriented – wider, fun but still pretty light given the widths.
fischer-skis-line-2016
For ski mountaineering racing, Fischer is pushing the weight limits with their two models (photo below):

  • The VerticAlp (in black on the right) is a pure vertical race specialist – 580g in 161cm – and it features a substantial camber to mimic classic xc skis for improved kick, and almost no side-cut (82-64-72) to ensure the skis doesn’t glide sideways on any terrain. This is a great design given that modern vertical races are hosted mostly on groomed runs and roads.
  • The AlpAttack (in black on the left) is a super light skimo racing skis – 650g at 161cm – with what appears to be a stiff torsional construction, thus, it should ski well at high speed and in hard/icy conditions. The 99mm at the tip, in contrast with 65mm waist and 81mm tail, should make the ski float well in powder and crusty snow.

fischer-race-skis-2016

Black Diamond skis

While Black Diamond has been producing some light skis already, their new full Helio line is screaming ski mountaineering in all conditions. On top of that, Black Diamond has moved production of its skis from China to Austria which should result in greater durability than before.
All Helio models feature carbon reinforcements, ABS sidewalls and ultra-light balsa flax wood core. All skis feel very light yet strongly built, and are shaped and rockered exactly for the type of snow or skiing their widths predetermines them.

  • 116 model weighs 1550g in 176cm at 143-116-126 and features generous tip and tail rocker.
  • 105 model weighs 1450g in 175cm at 132-105-119 with slightly smaller rocker at both ends than the 116 model.
  • 95 model weighs 1250g in 173cm at 123-95-113 and slightly shorter rockers than 105.
  • 88 model is shaped a bit differently than any of the above. It seems to be built for spring, steep and hard snow ski mountaineering. Weighing 1200g in 168cm at 121-88-111 the ski feels torsionally stiff and has just enough rocker to make it a well rounded tool.

black-diamond-skis-2016

Dynafit skis

After liberating the world from heavy and clunky bindings in late 80s, Dynafit is now also known for its light skis in all kinds of widths and shapes. However, in last 2-3 seasons, the brand is poking into ever more into the freeride skiing. Here are couple of upcoming models from the photo below:

  • Third pair from left, the new Dhaulagiri, named after 8000m peak, appears to be suited for a variety of conditions but will mostly likely excel most in softer snow – weighing 1400g in 177cm with a side-cut of 130.5-99-114.
  • The purple Sphinx (1670g in 170cm at 124-96-114) is a woman-specific model while the green/yellow Meteorite (1820g in 177cm at 126-97-116) is for heavier or more aggressive skiers. Both versions should be suitable for higher speeds given their bigger mass.
  • The Chugach (1950g in 181cm at 107mm width) and Hokkaido (2100g in 182cm at 117mm width) models are big mountain skis and more traditional shape than other recent Dynafit models.

dynafit-skis-fat-2016
In skimo racing department, Dynafit is now using their flex tip technology and new side shaping (like in the above Denali and Dhaulagiri models) with different colours for let and right skis:

  • DNA model, the two skis on the left, is Dynafit’s lightest weighing 690g in 161cm with a side-cut of 99-65-80. 
  • PDG model, two skis in the middle, is a heavier version of the DNAs with the same side-cut and length but at 790g. Usually, also about half the price of the DNA.

dynafit-race-skis-2016

Salomon S-Lab Minim ski

With long tradition in ski edges, boots and bindings manufacturing, Salomon has only started to build their own full skis in around 1990.
I went to the Salomon ski booth to mostly check out their new light S-Lab Minim ski mountaineering ski as it was developed in collaboration with Kilian Jornet, who previously skied Atomics for a long time.
The Minim ski will weigh 720g in 160cm and is slightly wider than all other skimo racing skis – with a side-cut of 97-68.5-83 it is 3-4mm wider in the waist. It features Karuba woodcore and CFX Superfiber reinforcement.
Salomon-s-lab-minim-skis-2016

Atomic skis

Like Fischer, Atomic is an Austrian manufacturer and has been building skis for decades. Although they have couple of touring and freeride models I was mostly insterested in checking out their Backland Ultimate line (on the right side below) as they are the brand’s most suitable for light and fast ski mountaineering:

  • Backland UL 85 weighs only 1050g at 163cm with a 85mm waist
  • Backland UL 78 comes in 980g at 163cm with a 78mm waist
  • and Atomic’s skimo racing skis, the Backland UL 65, weighs only 680g at 162cm with waist of 65mm and a reshaped tip

atomic-skis-2016

Hagan and Voile skis

While Hagan has been manufacturing skimo racing skis for long time Voile entered the market only two years ago. However, both brands have a couple of lightweight models in various widths. I didn’t get any specifications for the below skis but both brands have improved their existing models and should not definitely not be overlooked when buying a new quiver next season.

Hagan's new racing models feel torsionally stiffer and tip's shape has been improved for skinning.
Hagan’s new racing models feel torsionally stiffer and tip’s shape has been improved for skinning.
All of the Hagan wider models feel very solid and lightweight.
All of the Hagan wider models feel very solid and lightweight.
Voile is a Salt Lake City manufacturer with reputation for well built yet lighter weight skis. Their skimo race skis have substantial rocker and can been clearly picked out in this photo.
voile-skis-2016

Filed Under: Gear, Tech & Food, Skimo Racing Tagged With: Atomic, Black Diamond, Dynafit, Fischer, Hagan, La Sportiva, Salomon, Ski Mountaineering, skimo racing gear, Skis, Voile

Salomon S-LAB X ALP 20 Backpack review: Day-pack for Fast and Light Travel

October 19, 2015 By Stano Faban 20 Comments

Quick overview:

salomon-x-alp-20-pack-main

  • Usual full price: $150 USD
  • Weight: 560 g (one size)
  • Volume: 20 L
  • Pros: versatile, durable, spacious
  • Cons: weight, bulk, single flask holder
  • Suitability: ‘citizen’ skimo racing, ski mountaineering day trips, summer alpine climbing/scrambling

Bottom Line:

A good all around ski mountaineering and adventure day-pack for fast and light travel.

Photos:

Product description and How we tested it:

The Salomon X Alp line is Salomon’s foray into serious mountaineering equipment and uses some innovative ideas from their top athletes. The X Alp 20 pack is one of the most interesting pieces in the line and worth checking out for any ski mountaineer.
Salomon worked a few interesting features into the pack. First is the back-side zipper. This isn’t particularly critical in a race environment when you are never opening your pack but in training or on an adventure day, it is more useful. I originally figured this was a bit of a gimmick but in practice this allows you access to your pack at times when it might be beneficial not to set it down – for example, when straddling the snowy summit of a peak or reaching for a water bottle midway up a 4th class ridge.
The ski carry system (a lasso type) is removable. It is essentially girth hitched to small loops on the pack but still works as a robust system. When you finally pack away the skis for the season you can remove the extra straps and use your pack for summer adventures. The upper ski carry (lasso) strap also functions as a rope strap in the summer (see photos above.)
The shoulder strap flask pocket allows quick access to fuel and liquids but is only on one side. I’d prefer that both straps had a pocket as it would be possible to carry a second flask up front when the ski carry was not attached. Similarly, the right hip has a zipper pocket that is useful for carrying food or a camera. The left hip belt could be equally equipped.
Like most skimo packs, the X-Alp includes a separate crampon compartment. However, the compartment is extra padded which, while being slightly heavier, prevents the crampons points from pressing into your back. Furthermore, unlike other skimo packs, the crampon pouch has a full zipper to keep your crampons absolutely secure inside.
I’ve been most impressed with how spacious the bag seems. This may partially be due to the extra long zipper but compared to other 20L packs (the Dynafit RC20 for example) it fits more gear – it seems to be more comparable with a pack like the Dynafit Broad Peak 28L. Climbing in the Tetons, I was able to carry a rap line, helmet, spare clothing, and a liter of water in my pack without having to strap things on the outside (though there is a spare set of clips on the pack body to attach a helmet).
Overall thoughts: The X-Alp 20 shouldn’t be considered a pure race pack though it will function in that purpose. It is better served as an adventure pack for ski and climbing days where light and fast features are valuable.

Pros:

Equally effective as a skimo pack and summer adventure pack. Large capacity. Secure ski fix. Durable.

Things to be improved:

It is slightly bulky but this likely just comes with the features. It also appears to be more resilient to abrasion than most race packs. I would prefer a second shoulder flask holder and a removable zipper pouch on the waist belt.

Filed Under: Reviews Tagged With: Backpack, Salomon, Salomon S-LAB X ALP 20

On Skimo Racing Summer Training: Interview with Adam Campbell, professional mountain runner

June 24, 2013 By Stano Faban 3 Comments

Last summer, I published two articles on summer training for skimo racing. One was about a general approach to summer skimo training – “Bread and butter” summer training for rando racing… The other one was about a more specific training method that I found helpful for my winter racing – Hiko-run: Skimo racer’s best summer friend.
Adam-Campbell-main-photoAfter the second one, Adam Campbell reacted to some of my “teachings” on Twitter – mainly, regarding the need for more high-intensity intervals during summer.  We went little bit back and forth but ultimately didn’t have time or will to seriously dissect whether we were disagreeing or misunderstanding each other.
So, being about time to commence training for the next season I have decided to approach Adam to provide us, the skimo community, with his idea for summer training that would set us up for success in the winter.

Who is Adam Campbell?

In Adam’s own words:
I’m a reformed lawyer and currently I’m a professional mountain runner, running for Arc’teryx & Salomon. (Adam is on Salomon’s team that includes Kilian Jornet.)
I was the 2011 & 2012 Canadian male ultra-runner of the year. Prior to that, I competed internationally for the Canadian U23 National Triathlon Team and was the Canadian Elite Duathlon Champion.
I’m also the proud owner of the Guinness Record for Running the Fastest Marathon in a Business Suit, in 2:35:53 –
http://www.nydailynews.com/life-style/man-breaks-world-record-running-marathon-suit-article-1.1180678
I also do some coaching for B78 Coaching and I am a part owner of the 5 Peaks Trail Running Series.
For more info & insights, you can check out:

  • https://twitter.com/campbelladam79
  • https://www.facebook.com/adam.campbell.58
  • http://cdamaampbell.blogspot.ca
  • http://www.arcteryx.com/Athlete.aspx?EN/AdamCampbell
  • http://vimeo.com/61635444

Adam on summer training for skimo racing

Q: I think we should discuss summer training for skimo racers on two levels – for occasional racers and those that like to keep fit  (REC category), and for the elite athletes shooting for spots on national teams and those seeking ultimate performance for their goals in the mountains (ELITE category).
In all cases, the emphasis is on efforts on less than 3h and the peak performances are expected to occur between January and March.
Do you agree we should address both groups specifically? If not, propose a better differentiation or none at all.
I definitely agree that both groups should be approached differently, simply because their ultimate goals are different. Because of that, their preparation will be slightly different.
As an elite athlete myself, preparation is something that I absolutely love. I treat racing as puzzle, where you have to scavenge around to find the right pieces to achieve your ultimate outcome.
It’s that process of scavenging for what I need to do to arrive on the starting line of my goal race as prepared to compete as I can be that I thrive on. It’s a trait I learned from Simon Whitfield, one of my closest friends and someone who’s sporting results on the day speak for themselves.
adam-campbell-racingI believe strongly in specificity, as well as having a strong aerobic foundation.
What differentiates an elite athlete from a recreational one is their single minded focus on a specific goal. I really admire recreational athletes, people who can simply play at a variety of sports and who enjoy participating for the sake of fitness, because it’s something I struggle with myself.
I try to give myself a few months of play a year, I think it’s healthy and ultimately helps your end goal, but I also tend to focus obsessively on my big objectives.
Because recreational athletes aren’t as concerned about nailing a narrow window of success, they can be a bit more loose in their approach to the sport.
But at the end of the day, no matter what your goals, I believe that training should be kept as simple as possible, with a big focus on the “meat & potatoes” of endurance sports, building that aerobic foundation, avoiding injuries and maintaining a good training frequency.
We called that the “chop wood & carry water approach”. If you’re getting that part right, which can be hard, you’re already a long way along the road to being competitive.
Too many people seem to look for shortcuts, or sexy workouts, in their training and forget about the meat and potatoes.
Q: For both groups, what would you advise skimo athletes to do between June and November, before we can really ski? How would you divide this big period into smaller ones? What would be the focus of each one? Variety or only trail running?
I would make sure that you start by taking a mental break from “training”. Some people believe in complete time off, so a one to two week holiday from endurance based sport might be good.
Personally, I’m a very active person and love to move, so in my off-season I do different sports, like indoor climbing, some bouldering, I bike a bit, I swim, I do yoga etc… but I also try to socialize a fair bit more. I run if I feel like it, but I am completely unstructured.
Once I feel the urge to start training again, I build back, trying to do something every day, but once again, I don’t really sweat it too much.
It’s a lot easier for runners, since we can run year round. Skiers can use this time a bit more creatively, mixing sports up, doing some hiking, running, biking etc…I would approach it that way until about August or September.
I would also use that time to address any imbalances or weaknesses that you noticed during the season and take care of any niggling injuries that inevitably come from high level training/racing.
In terms of energy system work, I would do one very high intensity workout, like 30-60 sec hill repeats, to maintain some explosive power, or I’d go to the gym if you like that. I would also do one threshold style workout, with longer sustained intervals once a week, or every 10 days. Everything else would be long and easy.
Come September/October, I’d look to be more specific with my movements. Maybe dust off the roller skis and start to do more work with poles. I would also start to be a bit more structured with my training on a weekly basis. I would keep the long threshold intervals in there.
Throughout the summer I’d jump into a running race, bike race, or triathlon every 4-6 weeks for fun & to keep that top-end there. You could also do some personal challenges, like trying to set FKTs on local trails etc…
As far as what activity to choose, I would go with sports that you enjoy and that keep you the most active. Of course, I think trail running is great, but not everyone enjoys it as much as I do. I would definitely do sports that engage the legs, like biking, running, or hiking, over paddle sports, but even they can have their place.

Adam on a training run through the South Chilcotins area of British Columbia.
Q: During our exchange on Twitter last year you were advocating for year-round high-intensity efforts/intervals no matter for which group of athletes. Could you explain in more detail why both groups should regularly do those sessions? Or how often they should do them over the year?
I am somewhat opposed to that approach on grounds of injury prevention and my experience.
I do believe that every athlete benefits from some form of high intensity activity throughout the year, whether it’s in the weight room, on the bike, or running, it’s what best mimics the demands of racing.
That said, skimo is an aerobic sport, so the bulk of your training, the “meat & potatoes” should be aerobic training. The high intensity work can come from doing long uphill efforts; it doesn’t necessarily have to be structured interval work until later in the summer.

Adam catching his breath after some hard efforts in the winter.
Adam catching his breath after some hard efforts in the winter.
I’m also becoming a bigger believer in shorter high intensity efforts, of 30 seconds or less every couple of weeks. I don’t know the science behind it, but I’ve been told that, especially for older athletes, it’s important to keep testosterone levels high, since we sort of numb our adrenal systems through endurance sport. I probably just butchered the physiology of that, but it makes a big difference to how my energy system feels.
I have a limited ability to stick to low heart rate training, I get burned out very quickly when I do.
I actually think intervals and high intensity training can be more beneficial to amateur athletes, since they have less time to train
I also find that a lot of amateur athletes, or people new to sport, have a lower ability to push themselves. I find intervals help teach people about pacing and where their limits are. I do not believe in doing intervals more than once a week, I even find a big benefit doing them every 2 weeks.
Once again though, I believe in doing some sort of threshold workout weekly, so more of a tempo type effort.
Q: Maybe this is redundant considering the above but: Can you give us an overview of your training about 8 months from your goal race? What do you focus on in each period?
I think I’ve sort of answered that. But in a big picture idea, I work back from my goal race. I find I can’t focus for much more than 10 weeks on one specific goal, so starting from my A race, I would work backwards in this order:
RACE DAY
10-12 weeks out – specific prep

  • Mimic the course in training
  • Work on my gear & dial in the technical aspects
  • higher intensity intervals
  • longer hard outings

12-20 weeks out

  • race fitness
  • B races & work on weaknesses
  • technical aspects of the sport (i.e. gear, nutrition etc…)

20-24 weeks out

  • threshold style work
  • long easy sessions

24-32 weeks out

  • General fitness
  • Some C level fun races
  • Work on weakness

32+ weeks before

  • Rest & fun

Q: You don’t do any skimo races but you do ski tour a bit. What do you think about running or hiko-running with ski poles as a training tool for skimo people?
I think specificity is key, so doing work with poles makes a huge difference.
It’s also probably good for people who aren’t used to the pounding of running, so can offer a bit of relief from the strains of running, it’s a very efficient way of travelling through the mountains, especially if you’re used to them, so I would absolutely advocate using them in training.

Progress and learning

I am very happy Adam was keen to do this interview as his answers clarified all misunderstandings we had last year on Twitter. Now, I believe we are actually very similar in our approach to training.
The most important thing though that I learnt from this interview and will be including in my training much more often are the short high intensity bursts. This should help me improve some of my weaknesses.
What have you learnt or do similarly, or differently?

Filed Under: People (Interviews), Skimo Racing, Training, Tricks & Tips Tagged With: Adam Campbell, Arc'teryx, mountain running, Salomon

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