Strength Training for Cross Country Skiing – week 2

weights

Week 1 of pre-season training is in the bag. I got in two solid cardio efforts, two weight lifting sessions, and a recovery cardio session. I’ll admit that I could only do the full number of pushups on my knees. Next week I am to do better with those. My reward for all the hard work was a massage last night, which my tight lats appreciated.

This week, I’m changing the exercises up a bit. (If you’re following along, we’ll go back to last week’s exercises again next week.)

Weight Reps Sets
Warm Up
Dirty Dog BW 15 3
Plank BW 30 sec. 3
Seated Rotations * 15 3
Rest – 30 seconds between sets
Workout
Front squats * 15 3
Forward lunge * 15 3
Side lunge * 15 3
Lat pulldowns * 15 3
Front raises * 15 3
Hammer curls * 15 3
Tricep pushdowns * 15 3
Rest – 30 seconds between sets
Cool Down
Cat-camel 30 sec.
Downward Dog 30 sec.
Cobra 30 sec.
Kneeling Hip Flexor 30 sec.

 

BW = body weight

* = Use enough weight so the last two repetitions are difficult–to-challenging. If the last repetition is not difficult, the muscles will not be sufficiently challenged.

Photo by Kaleb Fulgham, used with permission

29

09 2014

Something for the weekend

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What are you up to this weekend? We are trying to maintain our sanity through the final stages of selling our house. The remedies include a “gentleman’s race” around Mercer Island this morning, then dinner and laughter with dear friends, and tomorrow exploring a new trail to the summit of a favorite mountain. Hope you have a good one, and here are a few links from around the web…

Sit less, live more?

Wondering if this calendar would fit on the wall of our new kitchen

Somebody please make Samuel L Jackson make an audio recording of this book

Best 404 page EVER

This sweater by Rapha

Teaching kids to meditate

Baked potato party

Baked tomato eggs – the perfect use for an end-of-summer tomato crop!

This quote on adversity and setbacks

Made me laugh

Photo by torbus, used with permission

27

09 2014

Changing seasons

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Layers of complexity have blanketed our lives these last two months, like fallen leaves from a tree. This is only a partial explanation for the unusual quietude on this blog. As in nature, I have faith that we will continue to thrive under this coverlet of stress and uncertainty. Eventually the layers will break down and become part of the soil that nurtures and supports new beginnings.

Photo by Hisako Tanaka, modified and used with permission.

26

09 2014

Strength Training for Cross Country Skiing – Week 1

lego weightlifter

The first day of fall has come and gone which means it’s time to start thinking about the upcoming ski season. (Okay … I started dreaming about ribbons of white corduroy back in August, but that might just be because I missed most of last season.)

If you’re like me, you are active throughout the summer and have a pretty good cardiovascular base. Cross country skiing depends on a number of muscles working at the same time, requiring high levels of not just cardiovascular endurance, but also muscular strength. This second part has been a weakness of mine in the past, so this season I’m going to undertake a training program that will strengthen the specific muscles used in cross country skiing and (hopefully) enhance the ability of my heart and lungs to deliver oxygen to those muscles.

My goal is to be in top shape for the PSIA Nordic Fall College on December 13th. That gives me 12 weeks, which should be plenty of time, even if I take a weekend off to do nothing but watch movies at the Banff Film Festival in early November.

Starting this week I’ll post my proposed strength workout at the beginning of the week. I’ll do the workout twice, with at least two days off in between. If you’re inclined, follow along and let me know how it goes!

Weight Reps Sets

Warm Up

Bird Dog BW 15 3
Glute Bridge BW 15 3
Side Plank BW 30 sec. 3

Rest – 30 seconds between sets

Workout

Hip Hinges * 15 3
Step Ups * 15 3
Dumbell pull-overs * 15 3
Pushups BW 15 3
Seated Rows * 15 3
Shoulder Press * 15 3

Rest – 30 seconds between sets

Cool Down

Cat-camel 30 sec.
Downward Dog 30 sec.
Cobra 30 sec.
Kneeling Hip Flexor 30 sec.

 

BW = body weight

* = Use enough weight so the last two repetitions are difficult–to-challenging. If the last repetition is not difficult, the muscles will not be sufficiently challenged.

Photo by Pascal, used with permission

23

09 2014

West Seattle Sunset

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We had a lovely dinner with the Erskine’s last night at their new house in West Seattle. Good friends, a beautiful sunset, delicious food. Life doesn’t get any sweeter than this.

10

08 2014