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skimo summer training

Transitioning from Skimo to Summer Training

April 20, 2015 By Stano Faban 4 Comments

spring-skiing-skimo-transitionSpring arrives at different time in different years. Some of us finish the last race of the season in February or March and are ready to hang up the skis. Others, with sufficient snow or motivation, are able to push the ski season well into May or even beyond.
Regardless, at some point most of us have to pack the skis away for the summer and switch to dryland training.
In this article, we want to provide you with a some tips and cover a couple of key things to keep in mind when you switch to summer training.

Equipment

skimo-spring-transition-skis-2Make sure to take take care of your equipment:

  1. Put a layer of warm (yellow or white) storage wax on your skis and leave them un-scraped. This will prevent the bases from oxidizing over the summer.
  2. Remove the batteries from your beacon and store it properly with the battery compartment open (so if you do grab it, you will remember to put new ones in).
  3. Wax your skins and apply them to a glue-saver plastic backing for long term storage.
  4. Make a list of gear that needs to be replaced or repaired and take advantage of end of the season sales. Three specialized skimo stores we recommend are:
    • Skimo.co – http://skimo.co/
    • Cripple Creek BC – http://www.cripplecreekbc.com/
    • Boulder Nordic Sports – https://www.bouldernordicsport.com/shop/c-377-alpine-touring.aspx

Transition Gently

Skimo racers are all about fast transitions but it is never a good idea to immediately jump right into training for another sport.
skimo-spring-transitionMost of us are runners or cyclists in the summer and it may be tempting on your first run or ride to try to hit the same volume as when you ended the previous summer.
In an ideal scenario, as the ski season is winding down, you will start to mix in a few easy runs and rides throughout the week to fill in as the ski days dwindle. This is the best way to ease into your new season and to avoid injury.

Take Downtime of 2-3 weeks

While ski touring does not have the high-impact component that running does, it is still hard on our bodies in a different way. With running, it is likely that an athlete will experience musculoskeletal injuries or at least will feel sufficiently beat up to take some rest. Skimo athletes, due to the nature of the sport, are less likely to experience such injuries or symptoms, therefore, are able to push their bodies further towards overall fatigue and overtraining. Because of this, it is especially important to take several weeks of rest at the end of your ski season.
eric-climbing-spring-trainingDuring downtime, we advise athletes to ‘move’ but don’t ‘train’. Fun, easy runs and rides are good if your body feels up to it but even better is to get out and enjoy nature in a different way for a little while – rock climb, paddle, or just hike. Once your mandatory two weeks have passed, consider a third based on how you feel.
Downtime is also important for mental well-being. At the end of the season, most of us are pretty tired of ’training’. Time away from your (racing) sport will allow you to remember why you love them, and by the end of your rest period you should be itching to get back on your bike or lace up your shoes! If not, reevaluate your situation and perhaps seek an experienced coach to help you out

Write your Annual Training Plan!

skimo-manual-banner-300pxWith the spare time you will have in your downtime block, it is the perfect time to develop your Annual Training Plan (ATP). This process is detailed in SkinTrack Manual for Ski Mountaineering Racing so take a look there for more information.
By planning your next season during the rest period, you give yourself the benefit of an entire year to prepare rather than deciding things in a rush as you go.
Keys points for creating your summer training plan:

  • Long slow distance training is the key to developing a successful base for ski mountaineering. The mode (running or cycling) is less important but the hours are.
  • Mountain running should be used instead of flat running whenever possible to help maintain muscle strength necessary for climbing and downhill skiing.
  • Choose a summer race schedule that complements your skimo training. This means races of similar duration and terrain (1-3 hours with significant vertical gain and descent). While ultra-marathons may be the sexy events of trail running right now, they are not the ideal way of preparation for skimo racing for most of us.
  • Stano and I personally find it difficult to get in the strength room at the beginning of the summer. It is just too nice outside to “waste energy” inside. That being said, strength is an important component. Plan to start strength training mid-summer and continue through the fall and early winter.
  • Take time for some adventures. Just like during the winter, it is important to get away from racing and explore the backyard. Plan some long days in the mountains to practice your technical skills and endurance, and you will see the benefits when winter returns.

Takeaway Points

  • Deal with gear issues and store it properly.
  • Take two to three weeks downtime with no ‘training’.
  • Plan your summer and next season.
  • Train hard and wise – make the summer count!

Filed Under: Skimo Racing, Training, Tricks & Tips Tagged With: skimo summer training, skimo training, spring skimo training

Arnold Schwarzenegger visits the 2nd SkinTrack fall skimo training camp

September 17, 2014 By Stano Faban Leave a Comment

Come run with us next time. Photo by Eric Carter.
Come run with us next time. (Photo by Eric Carter.)
One year ago, to the weekend, we ran the first ever SkinTrack training camp with hopes of repeating it in the future.. Now, few days after the 2nd successful edition, Eric and I are super happy we got the chance to once again host a bunch of enthusiastic people during 3 full days of hard training and socializing.

Thank you All

First and foremost we want to thank all participants for coming and creating a super friendly atmosphere – Thank you!
Secondly, we want to thank the hosts of our Friday’s BBQ party in their back yard in Squamish – Thank you Will and Cristina!
And thirdly, we want to thank all the companies that chose to support our camp once again – Thank you!
sponsors-2014

2 winners of 2 pairs of Dynafit shoes

To make the camp even more fun we had two contests going on for two pairs of Dynafit shoes! One person would win a pair for the best photo – no other specific criteria. And one would win for something (anything) that we would notice during the camp.
And so the first pair goes to Kate for this shot that nicely captures the variety of colours in the Garibaldi Provincial Park as well as the long trails we enjoyed.
kate-photo
The second pair goes to Cristina for toughing out her serious stomach problems during the 4h Sunday run!

3 days of training and sun

Thanks to amazing fall weather here on the Canadian West Coast (as always) we were able to complete the camp almost exactly as we outlined in the teaser.
Friday’s recap – steep time-trial & fun BBQ:
In the morning, we met at the beautiful Alice Lake Provincial Park (just 5 km out of Squamish) for an easy 1.5h run on local bike trails.
For 2 pm, Eric and I scheduled an uber steep and technical vertical time-trial on the trail winding below the new Sea to Sky Gondola. This included running, scrambling and lots of power hiking over about 800 vertical meters. While suffering, I came up with a new term to complement my hiko-run invention – the new term I am trademarking is “scrambled-run” 🙂
Evening BBQ went smooth thanks to Will and Cristina and after downing couple of beers we all seemed to have jokes up our sleeves. The main prize of the evening  – ultimate burger flipper – went to Eric for his passion for… well, flipping burgers 😉

Most of the crew that chose to train with us over the weekend.
Most of the crew that chose to train with us over the weekend.
Saturday’s recap – climber dies on Sky Pilot:
Saturday was a day of mixed emotions for all of us. We had good times playing in the mountains but were faced with harsh reality that it’s not a game to be taken lightly.
After taking the Sea to Sky Gondola up we were on our way to the most anticipated adventure of the camp – to run, hike and scramble a local beauty mountain, Sky Pilot. But shortly after hiking up a small glacier a look down revealed there was something tragic happening below us. A climber has slid from the steep parts of the glacier and was in very bad conditions after being rescued out of a small crevasse. And so we gave all of our clothes and first aid supplies to Eric and Joel who rushed down to help. Unfortunately, after about 1.5h of CPR the climber passed away (most likely due to loosing lots of blood as a result of his head injuries).
With sadness in the air our group decided not to continue up the mountain. It simply didn’t feel right so we opted for a loop lower down in the valley and checking out the upcoming Sky Pilot SkyRunning race course. Our condolences go to the family and friends of the Sky Pilot climber.
Girls running up the small glacier.
Girls running up the small glacier.
Arnold Schwarzenegger vs Silvester Stalone
In the evening, we gathered at the very supportive local outdoor store Escape Route to preview some specialized skimo gear and to watch a movie called “Mount St. Elias” (Eric’s pick).
And let me tell you, despite the movie being as bad as it was I must recommend you watch it because no one should miss on Arnold Schwarzenegger trying to ski St. Elias! If you laughed watching Cliffhanger with Silverster Stalone 20 years ago then you will have tears running down your cheeks during this one, I promise 😉
Will descending one hell of a running route.
Will pumping his St. Elias biceps 😉
Sunday – gym training and a long run:
In the morning, local gym Challenge by Choice hosted us again (first time last year) for a muscle breaking strength session. Push-ups, lunges, squats and kettle bell exercises shaped our expressions during the hour long suffer fest.
Hanging off one arm at 85 degree angle was my favourite excercise during the gym session.
Hanging off one arm at 85 degree angle was my favourite exercise during the gym session. (Photo by Eric Carter.)
Then, by 11.30 am, we were all running in the spectacular surroundings in the Garibaldi Provincial Park. We split our group of 14 into two and ran the 24 km point-to-point route in opposite directions to avoid car shuttling.
boys-running-at-garibaldi-2
Coastal alpine running. (Photo by Eric Carter.)

Next year

Based on last year’s winter results I believe that all that attended will do consistently better than those that did not. So if you want to up your game for the 2016 winter you should visit us next September 😉
See you all, and even more of you, next year!

group-habrich
This is how an album cover would look like if we ever record one 😉
Black Tusk, the iconic mountain of Garibaldi Provincial Park.
Black Tusk, the iconic mountain of Garibaldi Provincial Park. (Photo by Eric Carter.)
Carnage time!
Carnage time! (Photo by Eric Carter.)

Filed Under: Reports & Results Tagged With: skimo summer training, skimo training camp, Squamish

SkinTrack.com & SMCC Skimo Training Camp in September 2014

June 20, 2014 By Stano Faban Leave a Comment

camptopEric Carter and I are organizing a summer skimo and trail running training camp in Squamish, BC and we want to invite you to join us! The camp will take place September 12-14th, 2014. This will serve as the fall training camp for SMCC Canadian National Team but we have also opened it up to the public. Last years camp was an absolute success and we want to make it even better this year so please save the date and join us in September!
9D6B20FB-01F3-4119-93FC-9B5F96A3F3C2[4]Not a skier? No problem! This will be a trail running focused camp so trail, mountain, and ultra runners are encouraged to join us! Rollerski workouts are optional and there will be an alternative workout planned for the non-skiers!
» Stay tuned to this page over the next few weeks as we announce more details!

CampsponsorsQuick overview

  • Training for three days around Vancouver, Squamish, and Whistler, BC  with fellow skimo racers and members of the Canadian National Ski Mountaineering Team.
  • Dates are September 12-14, 2014.
  • The agenda includes trail running, strength training at Challenge By Choice in Squamish, and roller skiing with video technique analysis.
  • Cost will be approximately $20 per person for all three days!
  • SMCC stands for Ski Mountaineering Competition Canada and is a section of the Alpine Club of Canada

Presentations

Dynafit and Escape Route are bringing us an excellent evening presentatios that we think will be interesting to skimo racers, ski tourers and trail runners. For those already attending the camp, there is no additional cost. For those who just wish to attend the presentations, the cost is $5 at the door. The presentations will take place at 7pm on Saturday at the Escape Route in Squamish. Escape Route is also preparing special pricing for those in attendance to pre-order the latest and greatest skimo gear that is difficult to get our hands on here in North America.
If a skimo training camp like this interests you, please, email us to sign-up or to ask for more information via the form below.

colltexTentative Schedule

(click the links for meeting place)

Friday

  • 8:00 AM: Alice Lake Run (1-2 hrs) & Brohm Lake Swim
  • 2:00 PM: Sea to Sky Gondola Vertical K* (1-1.5 hrs)
  • 6:30 PM: BBQ in Squamish

Saturday

  • 9:30 AM: Yoga for skiers who don’t do yoga…aka: light stretching (30min at S2SG Base)
  • 10:00 AM: Sea to Sky Gondola – Sky Pilot Long Run/Scramble (5+ hrs)
  • 7:00 PM: Slideshow Presentation at Escape Route, Squamish.

Sunday

  • 8:00 AM: Strength at Challenge by Choice (1hr)
  • 11:00 AM: Garibaldi Park long run (4+ hrs at Rubble Creek)

*Just announced: Sea to Sky Gondola has partnered with us to provide access to the Sky Pilot area!

logo900

Logistics and Gear

The camp will officially begin Friday morning but we understand work schedules may prevent some from joining us then. Feel free to come Friday night or catch up with us Saturday morning. Athletes are responsible for finding their own housing during the camp but we will do everything we can to help you find a place to crash. If you have friends to stay with in town, great, if not, let us know and we will try to figure something out! Below is a basic gear list for the camp:

  • Running Shoes
  • Training clothing
  • Sandals, post workout clothing, and beach gear
  • Ski/running poles
  • Food for fuel during workouts
  • Preferred snacks for meals
  • Helmet
  • Rollerskis (optional)
  • Mountain bike (optional)
  • Rock climbing gear (optional)

Can I handle it? For non-members of the national team, you may be wondering if you can handle workouts. You should be able to complete 3 days of intense exercise, with up to 3hrs of running per day in order to attend. Most of our long runs have extended periods of hiking involved so are not as intense as they may sound but they still require fitness. If you are unsure if you should attend, take a look at the write up from last year’s camp or send us an email!
Cost: Approximately $20 per person to participate in all the workouts. We are trying to keep the cost as low as possible. Once we confirm attendance, we will have an exact number.
» Here is how the the first Canadian Team summer training camp in Squamish went last year.
» Here is how our Canadian Team summer training camp looked like in Revelstoke in 2012.
» To improve your training in the meantime checkout these:

  •  Summer training tips for skimo racers from Adam Campbell (professional mountain runner)
  • “Bread and butter” summer training for rando racing…
  • Hiko-run: Skimo racer’s best summer friend

PLEASE MAKE SURE TO LET US KNOW IF YOU WILL BE JOINING US. IF YOU HAVE NOT GOTTEN ANY EMAIL UPDATES FROM ERIC, YOU ARE NOT ON THE LIST!

Contact us:

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Filed Under: Events & Races Tagged With: skimo summer training, skimo training camp

When suffering is fun: Recap from first ever Skintrack skimo training camp

September 16, 2013 By Stano Faban 7 Comments

And just like that, after a 3-day blurry of workouts, adventure, presentations and loads of fun the first ever Skintrack training camp is over! Everyone is tired but with a huge smile on our faces.
First of all, Eric and I want to say Thank You to everyone that attended, in some cases travelling hundreds of kilometres. You guys put faith in us and believed that when you show up the two skimo junkies will have no choice but to deliver all everything they promised 😉
Next, we (and on behalf of all participants) want to thank to Dynafit North America, Escape Route, Clif Bar Canada and The Alpine Club of Canada for their great support of this summer skimo training gathering.

Supporters of this first ever North American skimo training camp. On behalf of everyone - Thank You!

As it all happened

To recount our three days for those that couldn’t come, here are some facts:

  • 17 athletes attended, either the whole camp or couple of sessions
  • Another 20 or so attended the 2 speaker presentations
  • 5 training venues
  • Over 13 hours of training
  • Around 3700m of vertical
  • About 80km covered
  • And 1 birthday celebration

Day 1 – Friday, Sep 13

We started the camp off by meeting for a trail-running session up Squamish’s iconic Chief and over its three summits, amazing views all around.
chief-run-squamish-1
chief-run-squamish-1a

chief-run-squamish-2

Afternoon brought us to Callaghan Valley for a roller-ski session. The valley is located between Squamish and Whistler, and was the venue for cross-country skiing during the 2010 Winter Olympics.

Eric Carter with Melanie Bernier roller skiing.
Eric Carter with Melanie Bernier roller skiing.
Summer skimo skinning - over the hills and far away.
Summer skimo skinning – over the hills and far away.
One the way to Callaghan and then back we made sure to take advantage of the lakes along the scenic Hwy 99. Cold water in two Alice and Brohm lakes relieved pain in our muscles while we soaked in September sun.
Friday’s night presentation belonged to a slideshow from my recent trip to Kyrgyzstan and China (here you can read part 1 and part 2) inside Escape Route outdoor shop. I am proud to say that everyone seemed to really enjoy it.
Escape Route proved to be a very cozy venue for the evening presentations.
Escape Route proved to be a very cozy venue for the evening presentations.

Day 2 – Sep 14, 2013

Saturday’s itinerary was looking big and thankfully the weather held on.
In the AM hours our group swelled to 13 as we were joined by a group of athletes from the UBC Nordic ski team. Some people roller-skiing, some biking, (me driving) one by one we made it up Cypress Bowl road that brought us to 930m above sea level and to another 2010 Olympic venue, Cypress Mountain.

Melanie Bernier pushing the pace with great passion.
Melanie Bernier pushing the pace with great passion.
A very thick fog was sitting above Vancouver and the ocean at around 600m so we were treated to heaven-like experience.
lions-run-1
After some rest and a light lunch in the sun we started our long trail run from Cypress Mountain to Lions Bay. During this session we ended up splitting into three groups – one returning back the same way after about an hour (led by Eric), the second running to Lions Bay (3.5h), and the third, led by me, did a detour to scramble to the summit of West Lion thus extending the session to over 4h.
lions-run-2
Posing for Sports Illustrated on top of Unnecessary Mountain on the Howe Sound Crest Trail.
lions-run-3
Nick, Mel, Dean and I pushed for the West Lion summit in the name of my birthday wish.
Later in the afternoon, we all met in Lions Bay and went for a plunge in the Pacific Ocean before heading back to Squamish.
The second night started with a sushi dinner before a presentation on performance nutrition from a professional coach Bjorn Ossenbrink. The take home message seemed to be that proper fueling and recovery are very critical to athletic success.
Right after the presentation I got a big surprise in a form of birthday cake (complete with candles) and a bottle of 7-year old red wine. Then to make sure we remember all that was said during the nutrition talk we headed to a pub for a round of birthday beers. 😉

Day 3 – Sun 15, 2013

Eric and I thought a strength session specifically targeting skimo muscles should be included in camp’s itinerary and so Eric arranged a coach and a gym from Challenge by Choice for 2h of suffer-fest given the training load on previous days. Muscles hurt but fun was had all around. This workout topped the most-sweat-lost charts.

gym-session-1
Pretty much as a whole, we were accused by the gym coach of not having strong gluts 🙂

The final workout went almost as planned, only cut short by an approaching lightning storm. Yet still, we did about 3h of running over superb trails inside the beautiful Garibaldi Provincial Park.
garibaldi-run-1

garibaldi-run-2
At Garibaldi Lake: from left, front row – Eric Carter and Will, back row – Kate, Eric, Dean and Max.
Once done and 50 hugs later, everyone took off in different direction in search of a couch at their homes.
See you all next time, we will try to make it as soon as we can 😉
Nutrition, eh?
Nutrition, eh?

Filed Under: Reports & Results Tagged With: Cypress Mountain, Eric Carter, Garibaldi Provincial Park, Lions Bay, Melanie Bernier, Nick Elson, roller-skiing, skimo summer training, skimo training camp, Squamish, Stano Faban, The Lions

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Travelling through snowy mountains on skis is like flying… and experiencing life at its core.

Gear reviews, interviews, adventures, contests, skills, skimo training, race reports – we connect you to all things related to self-propelled skiing.

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.

Recent Articles

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