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Dæhlie 365June 25th

From winter to spring/summer—for cross-country skiers

After a long winter with good skiing conditions, the transition from spring to summer happens quickly. For most cross-country skiers, this means packing away their skis and the start of the bare ground season.

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FROM WINTER TO SUMMER

After a long winter with good skiing conditions, the transition from spring to summer happens quickly. For most cross-country skiers, this means packing away their skis and the start of the bare ground season. However, some skiing enthusiasts and some associations go high up into the mountains and glaciers to enjoy some summer skiing. Nevertheless, the arrival of summer means that roller skis, bicycles, and running shoes will come into their own.

Being a cross-country skier means that most ski training during the winter involves use of ski poles. Most of the effort is concentrated in the upper body. What is the effect of the transition to the bare-ground season, and in particular running? Running causes a different type of strain in the legs than what the athlete has been used to during the winter.

We've asked two of the runners from Team Kaffebryggeriet about how they train to get their bodies used to running after a long winter of intensive upper body exercise when cross-country skiing.


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FRA CROSS-COUNTRY to RUNNING

Even compared to other cross-country skiers, Magnus Vesterheim is among those who train the most on long-distance running circuits. Looking at his STRAVA profile, we can see that he logged 1,121 hours of training in the past season. Magnus has a 10 km personal record of 33:33 in road races, which converts to an average speed of 3:21 mins/km. When asked about his approach to running, Magnus has the following to say:

“For us skiers, the transition from skiing to running is often difficult. We often have surplus energy in April as a result of fewer competitions and less training than usual during the ‘season break’. Often this means that we run too fast, our breaks are too short, and we do too many training sessions. That's why I have adopted a more serious approach to running in the past two years than I previously did. 1,000-m interval training would be a standard training session for most runners, at a speed equal to the runner’s 10 km personal best or slightly faster. I generally have one such session a week, and I start running “as slowly as I can manage”. By that, I mean about 20 seconds slower than my own 10 km speed. I also think about the surface I’m running on and often run on gravel or trails for the first few sessions.

As I’m a cross-country skier, I rarely have more than one interval training session for running per week, but I can increase the workload gradually by adding more hard bursts of intense exercise, or gradually increasing the total number of km per week by 5–10 km.”


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MAGNUS FAVOURITES FROM DÆHLIE

Coming as he does from the north of the country, Magnus categorizes all the weather we get in southern Norway as summer weather and, therefore, prefers light clothes that have good ventilation. He also appreciates the fact that Dæhlie’s clothes pack away so compactly. This means that if there is a sudden rain shower, he has room for a jacket in his belt, or he can stash something in it if he needs to remove a layer if he gets too hot while training.

- T-skjorte Endorfin
- Tights Focus Mid
- Jakke Spring



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FROM CROSS-COUNTRY TO RUNNING

Stian Berg won the green jersey in the 2019/20-season and also had a good lead in this year’s Visma Ski Classics. Unfortunately, he had to pull out at the end of January due to illness. Therefore, it will take longer to build up his training than it will other competitors this year, and he will have to start training cautiously early in the winter in preparation for the coming season. Stian has a personal best of 9:07 for the 3,000 m, but he was hampered by injury last season, which prevented him running as much as he would have liked. When asked about the transition to the bare-ground season and how he has to prioritize in order to get in key training sessions for running, Stian had the following to say:

“As a skier and with my history of injury in recent years, I am prioritizing roller skiing for the bare-ground season. To be able to run as much as possible, I’m sensitive about the surface I choose to run on. Therefore, most of my training sessions involve uphill running on the treadmill. Uphill running is easier on the leg muscles, and you avoid the worst of the impact you often find on varied terrain, especially downhill. On the treadmill, I can also control the speed and the impact in a way that I couldn’t if I was running outdoors. Another thing I prefer about running on the treadmill is that I can measure my progress from one session to the next, as the conditions are consistent. This particularly applies to standard high-intensity sessions. At the start, the duration of the running sessions is 30–45 mins. After a few weeks of uphill running, I can carefully progress to running more on the flat.”


STIANS FAVOURIT WORKOUT ON THE TREADMILL

• 4–5x5 mins with a 2-minute break. A 7% or 10% incline.

• 2–3x10 mins (45/15)—Runs for 45 seconds followed by a 15-second break and repeats this x10. A 2-minute break after every 10 mins. A 7% or 10% incline.

STIANS FAVORITES FROM DÆHLIE

Like Magnus, Stian needs his clothes to be light, airy, and moisture-wicking. Stian wants his clothes to feel dry even when he is sweating heavily and to not stick to his body when he is active. One item of clothing that Stian believes has all these properties is

- T-skjorte Endorfin


See Team Kaffebryggeriets Kaffeslabras "OFF SEASON IS OFF, WITH A KICK-OFF!".