News flash, cross country skiing is not a good sport to watch.  Maybe you, I or anyone reading this likes to watch skiing but 99% of America would disagree with us.  So what does cross country skiing need to capture the American public?  There is one word which seems to draw rabid interest no matter how obscure the sport.  Phenom.  United States cross country skiing needs a phenom.

Chess, golf, and tennis.  Three activities that were on the last page of the sports section buried by the likes of the NFL, MLB, NBA, among others.  Bobby Fischer, Tiger Woods, and Andre Agassi.  Three athletes respectively from each sport.  At one point in their careers, each of these three men fit the phenom tag.

Bobby Fischer won the US National Chess Championship at the age of 14 vaulting chess into the national spotlight.  While chess can hardly be considered a sport, the phenom argument rings true regardless.  In 1972 with Fischer then in the peak of his career, he beat the Russian Boris Spassky in what is still considered to be the greatest chess match ever played.

In 1989 at the age of 13, Tiger Woods played tour professional John Daly in a head to head match.  Daly had to birdie three of the final four holes to beat Woods by one stroke.  Since then, Tiger has won everything at every level to become arguably the greatest golfer ever.  Before Tiger, golf was watched but, rarely with the same intensity.  Currently, when Tiger is in contention the final day of a tournament, ratings go up by as much as 50%.  Simply put, golf needs Tiger Woods.

Andre Agassi became a professional tennis player at the age of 16.  He won his first professional tournament by the age of 17.  Over the next two decades he went on to win every major tennis tournament completing the “career grand slam” which has only been achieved by only four other players.  On the court, Andre was often very eye catching and played with a fun enthusiasm which drew the attention of the viewer.  For a sport which, from time to time has lacked viewers he brought a definite “buzz.”

Ok, here comes the catch.  All three of these men were phenoms, yes but all three of them can also be described as controversial, polarizing, and even hated.  Fischer was a well known anti-Semite despite being Jewish himself.  Agassi was an admitted drug user and proclaimed that he “hated tennis.”  Wood’s marital indiscretions are well documented.  He might be the most loathed athlete in sports today.  To be a phenom alone will not be enough.  For cross country skiing to reach the upper echelon of interest level, we need a young phenom who people love to hate.  I’m not saying he should rant on religion, do drugs, or cheat on his wife but, there are plenty of ways to become disliked.

Observe Petter Northug, he fits this example perfectly.  Everyone has an opinion on him and his antics.  Some love him.  Some despise him.  Either way, people pay attention to him.  Something like 70% of Howard Stern’s listeners tuned in because they didn’t like him and yet, they wanted to see what he’d say next.  Ratings don’t care about like or hate and thus, Stern was the king of radio.

So if you’re keeping track, we need an outspoken, polarizing 14 yr old who wins world cups for US cross country skiing to become nationally relevant.  Hmmmm that shouldn’t be too hard to find, right?  I’ve got my fingers crossed because let’s face it, Cork and I would look good on Sportscenter.

I haven’t posted in forever.  Turns out cross country ski coaches become sorta busy during the winter, who knew?  However, with the Birkie just around the corner, I figured I needed to speak up.  Undoubtedly, vast numbers of you are now realizing that in less than 4 weeks you have to ski an absolutely epic distance for which, you are ill prepared.  Fortunately, I’ve come to your rescue with a fail safe plan to get in shape in four weeks.  It can be found here – http://www.cxcacademy.com/index_welcome.htm.  Unfortunately, you have to be a member to read my wisdom.  Need an alternative?  You’re in luck.

In a special segment this month, I’ve sought out the help of an outsider.  What he has devised is a special plan which can guarantee Birkie success.  Read it, learn it, live it.  Enjoy!

“For the uninformed, the Birkie will destroy you.  It has destroyed me.

The 5:00 AM wake up, not being sure if your breakfast is going to sit right, sitting around in sub zero temps waiting for the bus, continuing to wait even though you still have an hour and a half before your start.  Then, waiting even longer because you are in the first wave and have to fight for a position in the front line like your life depends on it.  This is a change to my racing routine that I have never been able to adjust to…..until now.

This year, I have adjusted my training in an attempt to get used to the fury that is Birkie morning.

The first step is being out of bed by 5:00AM. Not just waking up, but being in your full race suit by 5:00AM (unzipped is ok).

The next step is recreating the meal. Anything is good, as long as you drink at least a quart of coffee. This helps with the forthcoming pre-race-dump.  Additionally, all the caffeine helps recreate the rush and panic that you will also come birkie morning.

Speed is everything in the prep, as it is on Birkie morning. If you aren’t out the door by 5:30, you aren’t rushing fast enough.

To simulate Cable WI, make sure to choose the coldest/darkest trails in town.  Since you have to ditch your warm-ups a half an hour before the start, I don’t even bother wearing them in the car. Also, no heater is allowed.  I can’t waste time standing around before the workout, so I have to get cold on the way there.  Being cold at the start is important, the idea is to make yourself as miserable as possible.  Being in the dark with a headlamp for the first half, only adds to this.

The workout is pretty straight forward: Go really hard straight out of the gate on the hardest trails possible, with no warm up at all.  Warm ups are over-rated. Go right from the car to the trailhead, put on our skis, head towards the longest hill and go over 5k race pace for the first 5 minutes or so, enough to make your legs hurt real good. Wearing the race suit helps ensure that you start faster than you want.  After all this, you should be really feeling like crap.  Perfect.  Next, start a gradual progression of skiing slower and slower while trying harder and harder.  The goal is to be done.  How do you know when you’re done?  After you finish obviously.

The basic points are start cold, go faster than you should from the start, recover from your mistakes, and finish strong; just like a real race.

For me, a blowup is inevitable after a crazy start like wave 1 (or any wave) in the birkie, so recovering and holding on is the goal of the workout. You might say “Why not just take it out easier?”. That isn’t an option in wave 1. A fast start is unavoidable, so I just need to work on not dying from it as much as normal. This is my plan for how to up my game from a lowly Wave 1 nobody, to an Elite Wave somebody.”

Your author, Bob Baldwin chasing elite wave dreams...(photo credit - skinnyski.com)

If you have a Birkie training plan worth telling, please don’t hesitate to share @ gus.kaeding@cxcskiing.org

The elite skied down on the rendezvous trails for the first time this morning.  There were tracks and the skiing was very solid, dare I even say good skis?  For pictures and more snow updates, check out our facebook page:

http://www.facebook.com/home.php?#!/cxcskiing

Sometime last winter I decided to start writing some of my thoughts down in a notebook.  Kind of like a diary I guess, except cool.  Since winter ’10-’11 is nearly upon us, I decided this was a good opportunity to go back in time and review some of my musings.  Below is a random list, in no particular order of things I felt were pertinent to write.  Some have to do with skiing, some don’t.  None should be taken seriously.  Why do so many have to do with fashion?  I’m still kind of wondering that myself….enjoy!

-How is Alaska so dark?  I was there for 2 weeks without ever realizing the watch I had just gotten for Christmas had glow in the dark hands.  They never charged.

-The comment section on Fasterskier operates on the same level of intellectual stimulation as a Jersey Shore marathon.  Yet in both cases, I can’t get enough.

-I just recently discovered that Hollister is in fact not a college.  Stupid T shirts.  Yeah, I’m sure you were established in 1894.

-Gotta love when an American wins NCAA’s.  Big ups to Gelso.

July, sweaty work.

-What’s wth the Euro tight pants fad?  I don’t get it.

-Lance Armstrong is so cool.  I really hope he hasn’t doped.  Hero to zero scenario for me.

-If it’s above 32 degrees and you’re wearing a baklava….just stop.

August, hot work.

-Who is Zach Efron and what does he do?

-Nordic  clothing trends of ’10

Past- Double kneed duckwash Carhartts.  Blundestones.

Present- Huge glasses.  Ski skirts.

Future- ¾ length warm up pants?

-I read an article on baseballdork.com about a Red Sox prospect (Casey Kelly) and found out his cousin is Kikaan Randell.  Not sure if I should gloat about that or not?

September, wet work.

-To Canada- charging for grocery bags.  Really?  You’re better than that.

-In Maine, I drove 19 miles due North on Highway 1 South.  What up with that?

October, windy work.

-Why is it that every person who owns an Iphone, feels compelled to show me within the first 5 minutes of coversation?  Yes, I know your device is very cool but, please do not “google” every third word I say.

-3 most “Unique” races of ’09-’10

1.  Point to point sprint in WY (yes, I fell.  Sprint course-1, Gus-0)

2.  15k Classic in Bozeman (roller coaster course, super fun).

3.  Madison 10k Crit (double pole zones were weird but easily the coolest venue of the year).

-Ending with the fashion trend, whoever decided plaid shorts were a good idea?  Sometimes I wear them and it makes me want to kick my own #$$.

Today, November 11^th the CXC Elite Team piled into a van and started the long drive out to West Yellowstone.  I’m hanging back here in the Midwest to work one last Superfit clinic at Joe’s Sporting Goods in St. Paul.  If you’re in the area, please stop in and have your current skis flexed and fitted.  I’ll be joining the team out in WY on Monday after CXC marathon team member Benjamin Lannin and I attempt the Sunday night redeye drive.  If you live in the Twin Cities, please stop in this weekend to Joe’s and say hi.  Otherwise, I’ll see the rest of you on snow!!!

The CXC Elite Team is in Lake Placid, NY right now for our last training camp before we hit the snow.  Over the course of these camps, the athletes and coaches get to know each other pretty well.  Here are a couple pics from camp and some fun facts about the CXC crew you may not have known.

-Go find a bar (of the round, metal variety).  Do as many pullups as you can.  How many did you do?  Did you get to 20?  Because Jennie Bender can.

-Don’t let the pink clothing and infectious smile fool you, Jesse Diggins is probably the toughest member of  Team CXC.

-Somewhere on Tad Elliot’s body, there are muscles and they are very strong.

Andy Newell (in front), has come over from VT to mix it up with the CXC crew for a couple workouts.

-Which CXC member recently raced in the Canadian Mountain Running National Champs which was moved due to too many bears in the area?  That would be newbie, Brooke Gosling.  Oh yeah, she took second place.

-If you haven’t seen this, http://www.youtube.com/watch?v=-Ts7UYQXxts, Brian Gregg is in the red suit (#53).  I could watch this a thousand times.  Sorry Gregg.

Team CXC doing isometric strength in the AM. Santi was also in attendence, doing something...

-What, that wasn’t a fun fact?  Fine.  Brian Gregg loves polar bears.

-Garrott Kuzzy is an excellent cribbage player.  (Related note- he also happens to be the only person under the age of 67 who even knows the rules).

Some solid pack skiing during L3 intervals in Placid today.

-Karl Nygren is smart enough to build his own motorcycle.  Seriously.  However his map reading ability, not so good…..

-Oh Santi, Santi, Santi.  I could write a book on Santiago Ocariz fun facts.  Let’s start with the fact that he’s done 357 one armed push ups…in a row.

The setup in between intervals. Why is it that the ski jumps are surrounded by 15' fences? I know, because it's too cold for a crocodile filled moat.

-Post college, Eric Wolcott considered a career in Professional Tether ball.  After discovering he wasn’t very good, he opted for something with a bit more popularity (yunno, like cross country skiing).

Jesse Diggins has been having an excellent camp

Brooke is new to the team so she didn't realize that when I told her "the workout is skate" this morning. I actually meant "classic." Rookie.

-Matt Leibsch eats white rice before every distance race which, he seasons with a hint of Toko Jetstream powder.

-Quick what’s the first thing that comes to mind when I say “playing scrabble online?”  You answered, “Dork.”  Nope, unfortunately the correct answer is Cork.  Jason Cork.

If you are unaware of the competition taking place between the Kaeding bros…http://cxceliteblog.com/2010/05/18/sten-kaeding-youre-toast/

Our agreement was a win must be backed by video proof.  I am unable to load videos on this blog but if you have a Facebook profile, head to the CXC Skiing page to see the older brother do his thing.

In other news, the CXC elite are in the middle of a training camp in Hayward, WI.  The temperatures have taken a much appreciated dip making training a pleasure.

It's easy to wake up early when this is what awaits...

Jason and I have been doing 150 push ups and 250 sit ups a day.  That makes 1,500 push ups and 2,500 sit ups between us so far.  Today we had a classic sprint simulation on a beautiful fall day.  Other days, we aren’t so lucky with the weather…

Cork getting in his 150 while Eric and crew do a specific strength workout

After this camp, I head to Vermont for a friend’s wedding.  Then to Lake Placid for a training camp at the Olympic Training Center.  Fall is in the air and the snow isn’t far behind!

People occasionally ask me (as a CXC coach) what I do when our camps are not in session.  The answer is not clear cut.  My responsibilities to CXC extend beyond just the Elite Team.  For instance, I am leading a session with our Masters Team in the twin cities this weekend.  Also, I end up spending a lot of time on the computer doing various tasks.  As August rolls to an end, my obligations start to increase.  With this in mind, I figured a day of pure fun was in order.  Fortunately, last Saturday offered a perfect opportunity.

Getting up

So what does a ski coach do on a day of fun in the summer?  He goes to a skiing event (kind of) obviously.  My friend Chris Cook of Steinbock Racing had entered an event in Crandon WI, called Footstock which is the National Open Championship of bare footing.  If you have never seen bare footing, it’s very much like water skiing, except no skis!  Two contestants are pulled behind the boat at a time and they step off of their ski (or skis) in a designated zone.  After that, it’s an endurance competition and the first one to fall loses.  The boat travels in a large figure eight so the “footers” are forced over the boats wake each run.  To stay afloat on bare feet, the speed has to be VERY high.  Typical speeds are anywhere from 39-42mph!  A typical run last from 1 (rookie) to 45 (respectable) seconds.  Usually someone will fall the first time the boat hits its own wake because the waves break the consistency of the water which is tough on the legs.  It is double elimination, so you can rebound even if you lose early.  There were around 130 participants, last one standing wins!

Cook, pre run

The day started in Marquette, in the clouds and the rain.  A quick weather check said the clouds would part in Crandon around noon.  We proceeded with cautious optimism.  But sure enough around noon, the clouds parted and the burn was on.  Rolling into Footstock is a surreal scene.  There is a crane brought in for the sole reason of supporting a gigantic American flag.  Yeah ‘merica!  The crowd was a mix of wetsuits, sunburns, and jean shorts.  Music played and libations flowed.  We were there for one reason (ok two, if you count escaping Mqt), to watch Chris and he did not disappoint.  His first run, he dominated a rookie chump who was so nervous he peed his wetsuit (probably).  In Chris’s second run he was paired with an old man, easy right?  Not so fast, experience won out this time (to be fair, this old man had mad skillz).  However, Chris “footed” well enough to advance to the second day.  While I was unable to watch, I am told he completed two full figure eights on one run and ended up top 16!  Congrats Chris!!  Below is a link to the championship run.  These guys are crazy good.

The day wound down with a lethargic drive back to Mqt and one stop for fish fry at a renovated caboose diner, classic.  I’d like to thank Bublicious (grape flavor) for making the long drive manageable.  I was fortunate enough to finish second (out of two) in the bubble blowing contest.  That night I hit the bed like a sack of potatoes, exhausted from the day’s activities.  This is going to have to turn into an annual event for me.  Top 10 next year Chris!!

Blowing a winner!

Sorry for the crappy pics, I ran out of battery.

So not cool

Gotta get BIG (Butt In Gym)

Steve owns without a doubt, the coolest gym I have ever been in. I was very skeptical when we first found the gym because of its location. To enter the gym, you have to walk through and to the basement of what appears to be Steve’s auto shop. Once you head downstairs, you are blasted by the sweet, sweet A/C. It was pretty obvious from the cliental and the quality of the equipment that people there did work. This wasn’t the type of place you camp out by the water fountain and talk about how much you lifter yesterday and how much you’re gonna lift tomorrow. Nope, this was a place for hard work and CXC fit right in.

Karl getting up

Santi works hard everyday. Real hard.

On a personal note, I was able to get some serious bench pressing in. Steve had benched over 400 lbs and his son’s PB is 655 lbs! I was able to get some tips from them and Steve spotted me on my first ever attempt at 225. I was unable to complete the lift but, am now sniffing victory with the brother vs. brother competition.

Steve Lahti spotting. Yup, those are 100's (not 45's) that guy's lifting.

The gym was great but skiing is about more than big muscles. So much of ski racing is mental; we decided it would be cool to bring in someone to work the brain muscle with the team. We found sports psychiatrist, Heather Dermyer who resides in Marquette, MI.

Heather has an excellent background working with elite athletes having worked very closely with the USOEC programs in Marquette. These are the Olympic training programs for speed skating, weightlifting, boxing, and wrestling. Heather was kind enough to drive down to Ironwood to meet with the team at the base lodge of Powderhorn Mtn. A big thanks to Powderhorn for opening their doors to us! We spent two hours with Heather doing exercises focusing on relaxation, focus, positive thinking, and breathing.

I learned a lot and the team was pretty fired up following our session. It was a great opportunity for us and we hope to work more with Heather very soon! Thanks Heather!

Heather and the crew

Last week I attended the CXC Jr. Birkie camp in Hayward, Wisconsin as a coach. The athletes ranged from ages 8-18. Every day was jam packed with training sessions, games, presentations, and eating. There was a 10:30 bedtime for all campers. It was my job to make sure everyone obeyed the lights off curfew. Problem was, with all the daily activities, I could barely keep my eyes open past 9. I roamed the halls of the Lakewoods resort each night at 10:30 as a zombie, craving sheets and a down comforter.
I was also lucky enough to be asked to give a presentation to the athletes. The topic of the presentation was “How do I know if I’m on the right track,” meaning if a younger athlete wants to become a successful skier, what does he/she have to do. I thought about showing them benchmarks to compare themselves too. The 3000m running tt is a popular fitness assessment so I thought I’d start with that. I looked up the jr world record so the kids could see if they were close. I was shocked to see that it was 8:28!!! And that was the girls record (the boys record was around 7:26). Ok, maybe time for a new strategy. I needed something less quantifiable. I have always been of the opinion that at young ages, sports diversity and simply being active are the most important aspects to a skier’s progression. Thus, I decided that if a younger child simply goes to bed every night tired, I mean worn out from being active all day, mission accomplished. While this rule doesn’t pertain to higher age levels, some of the lessons from my presentation can be useful reminders to skiers at all levels. Below are some of the highlights.

Balance is important both on the trails and off.

Sweet hair bro

Hard work is an absolute must have.

"I told you I get carsick in the backseat!"

Sometimes it will feel like you’ve been punched in the face. The important part, is how you respond.

In. The. Face.

Be mindful of the past but, always push forward.

"Live every week, like it's shark week." -Tracy Jordan

Always have your head on a swivel and keep your eyes open. Enjoy your surroundings.

Might wanna take cover fellas