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Training Log: Carbons Offset

In the last 7 days:

activity # timemileskm+m
  Backcountry skiing1 5:45:00 14.29(24:08) 23.0(15:00) 1200
  XC skiing (classic)2 3:05:00 16.16(11:27) 26.0(7:07) 245
  XC skiing (skate)1 1:35:00 10.25(9:16) 16.5(5:45) 110
  Total4 10:25:00 40.7(15:21) 65.5(9:33) 1555
averages - weight:65kg
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Thursday Feb 22 #

XC skiing (skate) 1:35:00 [2] 16.5 km (5:45 / km) +110m 5:34 / km
weight:65kg shoes: Fischer Carbonlite

Roddy is at the BC Games so we had a couple of younger skiers from Rocky Mountain Racers who coach with Canmore Nordic (Hanne and Lucas).
Focused on one-skate. After doing some drills in the stadium without poles, they pointed out that many of us were stepping too wide (maybe this is because of how much we've been working on offset and a wider stance for that) and having to spend a lot of energy just to push over onto that foot rather than bringing the foot in more underneath us and then using the push to propel the glide on the new ski. Also aimed to glide longer on the new ski (to work on balance and flat ski) and even practice a couple of hops on the new ski to really be balanced over the ski. Get the hips forward over the new ski.
For getting the ski flat and the weight over it, think about spreading the toes wide and balance over a T at the ball of the foot. This helped me get more fully onto my right foot (and maybe I need to get that foot under me more in order to get onto a flat ski). Practiced bringing the feet together underneath you (like the old click-your-heels drill, but don't have to fully click the heels).

When we added the poles back in, most of us got back on our heels too much. So, again without the poles and then remembering this when adding the poles back in.

Finished with three intervals of an easy Z3 climb, a flat to recover and then a steeper Z3 climb where you tried to carry one-skate as far as you could up the slope (increased cadence helped and not as big/long of a push).

One-skate tips summary:
get the foot back under you (like the heel clicking drill)
think about spreading the toes to help get you fully onto a flat foot
when integrating the poles, don't let them put you onto your heels
weight on a T at the ball of the foot
Aim for a longer glide

Tuesday Feb 20 #

XC skiing (classic) 1:55:00 [2] 15.0 km (7:40 / km) +160m 7:17 / km
shoes: Rossi R-Skin

Same drills as last night: E4 pick-ups to increase the pace going into hills and over the top, then settling into E2 while on the hill or after the initial "over the top" push.

Monday Feb 19 #

XC skiing (classic) 1:10:00 intensity: (30:00 @1) + (30:00 @2) + (10:00 @3) 11.0 km (6:22 / km) +85m 6:08 / km
shoes: Rossi R-Skin

Practiced transitions by increasing speed into an uphill climb and then speeding up over the top and into the next downhill or flat (kind of like racing a bike: build up speed to carry into the next climb and carry it up the climb until you then settle into your steady climbing pace, then accelerate over the top of the hill and build speed to push over the top and into the next descent).

Sunday Feb 18 #

Backcountry skiing (Alpine touring ) 5:45:00 [2] 23.0 km (15:00 / km) +1200m 11:54 / km

Total time 7:30
Pumpkin traverse (counterclockwise circumnav of Unity Peak and Redoubt Mountain behind Lake Louise resort) with Jeff and Dom.
I haven’t been heading out much this year because the backcountry conditions reports haven’t been great. With the clear weather and low hazard, it felt like traverse season has arrived early. Ended up being surprised with a really nice run down the back of the col between Unity Peak and Purple Mound. Not super deep but a very supportive layer with nice snow on top meant it skied very nicely. Could have stayed there and lapped a couple of times. The Tylenols also looked good as we went by.
Then a few short downhills (also decent snow quality) that usually weren’t worth ripping the skins off for but we did on one or two and I was glad we did even though it didn’t make for the most efficient day (if that was your goal).
Took a high route up onto the bench heading north to Redoubt Lake rather than staying low and climbing later. Our higher route required a steep climb that wasn’t the best for energy conservation but there was already a skin track so we decided to try it. Next time, I might opt for staying low and then setting a more gradual uptrack later.
Followed the snowmobile track (red poles) down from Boulder Pass / near Halfway Hut so that we stayed above Corral Creek rather than dropping down and having to cross it a couple of times. Still worth lengthening the poles from the beginning of the climb to Redoubt Lake until you hit the ski runs at Larch.

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