Hi everyone! I am writing from Sjusjøen, Norway where most of the period 3 World Cup athletes are training pre Falun World Cup and the World Championships in Trondheim, Norway. I have to say that I have felt extremely spoiled during this camp. This morning I skied right out the door, did some speeds and came back to cinnamon rolls, bacon, eggs and pancakes made by Megan, the team chef.
This week off of racing allows us to have a real training block instead of keeping the hours low due to so many back to back race weekends. Andy has created a solid peaking plan for this time in Norway which involves some early week volume into less hours as we get closer to the weekend along with a solid L3/L4 session to get us tuned up for the Falun sprint on Friday.
Sometimes it feels wrong to put in some volume mid season, but I feel as if my body is reacting to this new stimulus in a positive way and likes the variety. Obviously it is important to pay attention to energy levels, but being at sea level makes it easy to ski in your zones and absorb the training.
In our down time between sessions we have been doing technique video review, watercolor, watching the Wizard of OZ and unfortunately some scrolling on the phone. Our camp is coming to an end soon as we head to Falun on Wednesday to prepare for our sprint.
But anyways… here’s a little interview sesh with all the athletes and staff here at camp. It’s a fun group!!
Ben Ogden
Q: What was the best part of your off season last year?
A: The best part of my off season last year was spending a weekend on Martha’s Vineyard with a group of my friends from college. It’s always nice to see old friends and we were lucky enough to have nice weather.
Luke Jager
Q: Why do you walk around with no socks on?
A: gotta let the dogs breathe
Q: What do you miss most about Novie?
A: poking her belly button
Julia Kern
Q: Where do you see yourself living one day?
A: Vermont or New Zealand.
Q: What’s enticing about New Zealand?
A: Access to so many outdoor activities within different season. Coffee culture is strong and people are so friendly
Team Dr. Jessie
Q: What’s your biggest goal for your 24th birkie?
A: beating my brother. I beat him by 1 second last time.
Emma Albrecht
Q: What’s been your favorite day of the camp so far?
A: My favorite part of the camp has been waking up and enjoying breakfast with everyone around big tables. Yesterday Erin and I went to go do a two hour distance classic ski and we went to the hygge cafe and we got brown cheese waffles with Olsson Erika and Andy Newell. We skied back and got lost but that’s okay because we were listening to Rihanna and then we took the tow rope back up to the house. In the afternoon we drove to Lillehammer and checked out the swix store. After that we went to the bakery where I got an egg pastry. I unfortunately fell and bruised my butt on the icy streets of Lillehammer.
Q: What are you doing to prepare for the Falun classic sprint?
A: Going over technique last night was very helpful for me. I am also sleeping at least 10 hours a night so that is helping me absorb the training load this week. I am also eating amazing food by Megan!
Team Chef Megan
Q: Who would you choose as your sous chef?
A: Hunter has done the most volunteering with the most success
Alayna Sonnesyn
Q: As a previous Birkie champ, what’s the biggest advice you have for succeeding in a ski marathon?
A: Eat a lot of snacks during
Q: What are you most excited for at World Champs in Trondheim?
A: This will be my first attendance so I’m excited to feel that additional energy behind the excitement and that big of a championship event. My guess is the crowd won’t be as good as the birkie crowd but they can try.
Zak Ketterson
Q: Who is your favorite player on the Minnesota Timberwolves and why?
A: Anthony Edward’s and it’s not only because he’s incredibly good but he also really likes Minneapolis and always saying how much he likes to be there. The reputation in the NBA is that Minnesota isn’t the place to be but he’s really embraced it.
Hunter Wonders
Q: What is your favorite song to line dance to?
A: “Any Man of Mine” by Shania Twain or “Watermelon Crawl” by Tracy Byrd
JC Schoonmaker
Q: What was your top song and top artist on Spotify wrapped for 2023-2024?
A: “The Kind of Love We Make” and Luke Combs
Matt Whitcomb
Q: As a fellow EISA skier, where was your favorite place to race and now what is your favorite World Cup venue?
A: Lake Placid on the old trails and Ruka, Finland for World Cup
Kristen Bourne
Q: What are some hacks you’ve learned to make a race day easier on a coach?
A: Always put a snack or two in the front of your harness because you always get hungry while standing out on course. I write down everything that has to get done in a notebook the night before and I re-read it the morning I wake up so I remember all the important times and tasks that things have to happen. Drink coffee before you think that you need it. To stay warm I’ve recently started to use heated socks and that has helped tremendously and occasionally a heated vest. While I take video I use my nose to direct my phone screen instead of using my hands and finally, try not to sweat.
Andy Newell
Q: What’s your biggest tip for skiers during a peaking period?
A: To have a peak you have to have a training stimulus and a taper. Lots of variation here, some people like to do a training block, then taper 7-10 days before an event, some like a 5 day taper, some like to taper then ramp back up before their big events.
Key point is that you need something to peak and taper from. It doesn’t work to taper from little to no training. For most elite skiers who race a lot in the winter their volume is low. so a training block doesn’t need massive volume, just slightly more hours and bigger amounts of L1 in a week than what they are used to. Then you rest and ramp up the intensity. L4 mostly during the taper and shorter distance sessions with frequent speed reps.
PT Tony
Q: Where is your favorite place to ski in Alaska?
A: Rovers run along Campbell Creek to the tour of Anchorage Trail. It is a curvy, dippy and slight downhill frolic.
Hope to see you all at the Birkie!
