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Training Plan: 12 Weeks to Your Best Skimo Race

To get the most out of this training plan, it is important to read
the Overview and Notes sections before you start following the weekly training sessions.
Overview 6 Key Points on How to Use and Benefit the Most

from this Plan
This training plan serves as a straightforward ski mountaineering racing
training guide as well as a daily training log book.
1) Print this document, especially the weekly training plans - the left
columns show the prescribed workouts while the right columns serve as a
The goal is to help fine-tune your conditioning for high priority single-day
training logbook to record your actual training.
events or a multi-day skimo race through twelve weeks of specific
preparation. The plan has been designed primarily with these races in mind
2) Key workouts should be completed on skis, preferably using your race
– Grand Traverse, Mezzalama, Pierra Menta, The Power of Four, Wasatch
Powder Keg, The Five Peaks – and similar. setup; those workouts are marked with this symbol:
All other workouts can be performed roller-skiing, running, cycling or cross-
Training volume overview in hours each week in each block: country skiing as long as they follow the essence of that workout.
3) As a measure of training volume, time is the most important variable in

12
this plan. Meters of vertical ascent are only a secondary guideline.
10
4) There are important notes inside a "Special notes" box at the bottom of
8 each week's plan. They provide more detail on how to perform that week's
Training
6 most important workouts.
Recovery
4 Taper 5) Read the "Warm-Up/Cool-Down" section in notes below to understand
which workouts in the plan include time for warm-up & cool-down and
2
which don't, and how to go about them.
0
Week 1-3 Week 4-7 Week 8-10 Week 11-12 6) While this is a stand-alone training plan, we strongly recommend using it
in conjunction with the Manual For Ski Mountaineering Training to further
understand and learn the specifics of skimo racing training.
1
Training Plan: 12 Weeks To Your Best Skimo Race / Eric Carter & Stano Faban / SkinTrack.com
Specific Notes, FAQs & Explanations Dryland Training with Ski Poles:
We believe that training with poles in the pre-season is an important part of
skimo preparation. The same is true if you cannot complete key workouts
Adapting this Training Plan:
on skis as mentioned above - if you find yourself doing an uphill interval
session on foot then bring the poles!
This training plan is designed around the fact that majority of races happen
on Saturdays. The daily and weekly training loads increase and decrease in a
Pacing and Intensity Training Zones:
progression to have the greatest effect towards the goal race at the end.
Throughout the training plan you will find references to the exercise
This plan is adaptable to your needs while still remaining very effective if
intensities defined as zones. Using a heart rate monitor in combination with
you stick to these 3 principles:
an altimeter is encouraged and recommended.
1) If you have to skip a day then try your best not to skip days labeled with
Determining training zones without HR monitor based on based on ability to
the red ski symbol - those are IMPORTANT.
maintain conversation:
2) If you need to shuffle more than two days then make sure not to
» Zone L1: Conversation is easy. You can give an in-depth account of your
schedule back-to-back interval workouts or insert a long ski day between
last race or epic training day without having to pause and gasp for breath.
them.
» Zone L2: Conversation is still reasonable but you catch yourself with a few
deep breaths every few sentences. This is a seldom used training zone
3) If you miss one or several workouts (due to sickness, work, etc) it is in
because it is too intense to achieve benefits of long slow distance workouts
your best interest not to try to make up for them too quickly. While a single
and it is too easy to increase your lactate threshold and VO2max.
missed session may be easily slipped into the plan and 'made up for',
» Zone L3: A true conversation is not possible. You can get out a sentence or
missing several workouts and then trying to rapidly catch up is a recipe for
two at a time but that is about it.
disaster.
» Zone L4: It’s not possible to get out more than a word or two at a time.
» Zone L5: No talking.
Day OFF:
Day Off means DAY OFF!! No workouts. Don’t push it or you will pay for it
Determining training zones with HR monitor – much more accurate:
later in the season.
Complete this field test to determine your maximum HR. Find a climb that is
Training on Snow or Dryland: What if I cannot ski every day?
moderately steep (a blue ski run) and takes approximately 15 minutes to
We know that not everyone can ski every day. Therefore, we have added
complete. Start at the bottom at a slow pace and in the first five minutes
the ski symbol to all important workouts that we strongly suggest to be increase the intensity slowly (to around what you perceive as 80-90% of
completed on skis. your maximum). Maintain this strong pace for the middle five minutes and
All other workouts can be performed roller-skiing, running, cycling or cross- then push all-out to the top for the last five minutes, including a full sprint
country skiing as long as they follow the principle of that workout. to the finish. Untrained athletes should not attempt a maximum HR test due
to the risk of injury.
After completing the field test calculate your training zones based on these:
2
» Zone L1: <75% of your maximum heart rate (MHR) Warm-Up/Cool-Down:

» Zone L2: 75-80% MHR Warm-ups are not included in the interval workout descriptions (Zones L3,
» Zone L3: 80-90% MHR L4, L5 and sprints).
» Zone L4: 90-95% MHR If you have an intensity workout scheduled, it is implied that you should do
» Zone L5: >95% MHR a warm-up and a cool-down. Start the workout with 15-20 min of easy
skinning (L1). During that time, complete 2-4 speed-ups that take
Extra Racing: about 60 seconds each and they push your heart rate into L3 zone. Then
We don't expect you to be racing only on the prescribed days in the training follow this up with the prescribed intervals for that day. After this main part
plan. It is easy to replace a weekend's long ski day with a race. Make sure to of your workout is complete, perform 10-15 min of easy skinning before
give extra focus to recovery - consider taking Sunday off if you race Saturday descending.
- and reduce the training volume/hours in the following week. You can use Make sure you have a warm jacket (and even replace your wet shirt) for the
one of the post-race recovery weeks as a guide! ski down to avoid getting cold!
Double Workouts: Time Trials:

The majority of days in the plan contain a single workout, however, several Time trials are an important marker of fitness as well as a great motivator.
do have both an endurance or intensity workout paired with a strength We have suggested days to do these “practice races” throughout the plan.
workout. We recommend completing the ski/running workout first, The more controlled the environment, the better. Select a slope that takes
followed by a break and then a strength workout in the afternoon. approximately 20-30 minutes to climb. We prefer an on-piste ski slope to
avoid differing conditions and trail breaking. Choose start and finish points
‘A’ and ‘B’ Races – How to balance them: that will be easy to recognize and to remember when you come back next
We designated your big goal race at the end of the plan as the ‘A’ race, and time!
this plan is primarily designed to help you prepare for that! Make sure you warm up completely.
Most athletes want to compete in other races throughout the season which
we’ve labeled ‘B’ races because they are of less importance. The program is Interval Sessions:
designed to allow you to train through these events but if you wish to place This plan incorporates three types of interval sessions that are described in
more importance on a ‘B’ race, we recommend making the week leading up the week notes. During the rest period of any interval session, it is
to it a recovery week. acceptable to either continue skinning at very easy pace, or to take skins off
If you won’t do a ‘B’ race on the day it’s scheduled in the plan then we and descend before starting another interval (this is excellent transition
recommend a 40min L3 workout instead. practice).
Training Log: Recovery and Sleep:

Make sure to keep a log of how much you train and how hard. It is also Skipping on recovery and sleep will lead to an accumulation of fatigue that
important to self-reflect on race performances (both the positives and can place your body under big amounts of stress and lead to even potential
negatives). health problems and injuries. Be mindful of this and get the rest your own
You should record time (hours, minutes) as the primary parameter. Intensity body usually needs and remember that scheduled days off are complete
is a crucial metric as well. Recording vertical ascent is beneficial too but not rest.
critical.
3
Nutrition: Beginner Routine:

Nutrition is a big topic in sports and exercise physiology. We can’t cover it in
detail here but our most important suggestions are to make sure you are Assume the plank position! Face down on your mat and get into a push-up
fueled before (eat breakfast!) and during training! position with your back straight, weight on your toes and elbows. Hold your
Carry sports drink in your water bottle and make sure you have enough core tight to keep your back straight. Don't let your body bend or your butt
calories in solid form to get you through your session. Cold and elevation stick up in the air. Hold this position for as long as you can! If you are new to
make this even more important. core training then this might feel difficult. Keep working on it until you can
This is not to say that we want you to be constantly eating but rather we hold the position for 90 seconds continuously.
want you to make sure you are not going into workouts hungry.
Once you can do 90 seconds, switch to a side-plank. Roll onto one side,
Stretching and “Rolling”: facing outward with all your weight on one foot and one elbow. The other
Stretching and myofascial release are a critical part of a training program foot and arm go into the air. After 90 seconds, switch to the other side.
but very few athletes actually incorporate it! Don't let your hips sag!
Designate a specific time (just like the rest of your training) to focus on
stretching and using a release tool (like a tennis ball and a foam roller). A Once you have mastered the plank and side-plank, add time to your routine.
quiet, comfortable floor space is ideal. Stretching should focus on the legs Three minutes of each without stopping is a good goal. Eventually work your
with attention to the glutes, calf, butt, and lower back; those are all under way up to ten minutes.
heavy stress from both skinning and skiing.
Advanced Routine:
Core Strength Training:
The routine is performed as a cycle with options to lengthen by adding
Core strength is critical for ski mountaineers. Racers with weak cores lose repetitions, adding entire cycles, or adding exercises.
efficiency as the race progresses because their technique deteriorates.
Forward crunches are the first and last exercise, bracketing the routine.
Core strength is also important for injury prevention. Skiing is heavily Oblique crunches make up the bulk of the routine and bracket each
dependent on the gluteal muscles (your butt). Skinning and skiing causes additional exercise.
these muscles to tighten and can pull joints out of alignment. A strong core
balances the glutes and prevents tightness. Starting position is on your back with your hips AND knees bent at 90
degrees. Return to this position between each exercise without resting.
We have two routines detailed here. For more advanced skimo specific
strength training see Manual For Ski Mountaineering Training e-book.  10 Forward Crunches: Make sure you are smooth throughout the
movement and keep your legs up in the air.
The first is for absolute beginners who don’t do core work at the moment.
The second, Advanced Routine, is for those who already who do some core  10 Bicycles: Alternate extending your legs from the starting position
strength and want to take things up a notch. to straight at the hip and knee (but don’t touch the ground) and
only count reps on one leg.
First, find a comfortable spot to lie down (yoga mat). Make sure you have
enough space around you for your legs and arms.
4
 10 Oblique Crunches: Return to the starting position (legs up). With The following medicine ball exercises (there are many more – these are just
your hands on your head, touch your left elbow to right knee, then some favorites) can be included in the routine as well. Use a medicine ball
right elbow to left knee. Count reps on only one side. that you are able to throw comfortably and safely. Most are performed in
the upright starting position. You should be sitting partially upright on your
 10 Leg Extensions: From the starting position, slowly extend the butt with your hips and knees still bent at 90 degrees. Your feet should not
knees and hips until your legs are straight and then return to 90 be touching the ground and you should be slightly reclined.
degrees.
 10 MedBall Side Taps: From the upright starting position, tap the
 10 Oblique Crunches med ball gently on the ground to the left of your body, then lift it
over your hips and tap on the right side. Only count left side taps.
 10 Pistons: Keeping your hips bent at 90 degrees, straighten your
knees so your legs point into the air and your body is an L shape.  10 MedBall Drops: In the upright starting position, with your partner
Hold this position and lift your hips off the ground and then lower standing above you, have them drop the ball into your outstretched
back down slowly. It is only a few centimeters movement. hands and then try to quickly through it back up to them.
 10 Oblique Crunches
 10 MedBall Throws: In the upright starting position, throw the med
 10 Forward Crunches ball against a solid wall so that it bounces back into your hands. You
should be facing the wall and it should be close by.
Perform each movement slowly to maximize strength gains.
That’s it! Find yourself a good gym and start working the core strength. Do it
Once the effects of this routine are no longer significant, you can increase on its own or as part of a longer workout.
individual exercise repetitions to 15 or 20 per exercise, and then by adding a
second full cycle.
Are you ready?

Weekly training plans start on the next page.
5
WEEK 1 - Build 1 (Intensity) Date: WEEK 2 - Build 2 (Intensity) Date:

Completed Completed
Mon
Mon
OFF OFF
Completed Completed
Tue
Tue
Time Trial Easy Ski (1.5 hrs)
Completed Completed
Wed
Wed
Long Ski (2 hrs) 4-5x5 min L4 Intervals
Completed Completed
Thu
Thu
Recovery Ski/Run (45 min) Recovery Ski/Run (45 min)
Completed Completed
Easy Ski (1.25 hrs) Easy Ski (1.25 hrs)
Fri
Fri
Strength Strength
Completed Completed
Sat
Sat
30 min L3 40 min L3
Completed Completed
Sun
Sun
Long Ski (2.25-2.5 hrs) Long Ski (2.25-2.5 hrs)
Completed Completed
TOTAL
TOTAL
Time: ~8 hrs Time: ~8.5 hrs
(Ascent: 3500-4200m) (Ascent: 3400-4100m)
Special notes: Week notes Special notes: Week notes
See overview notes for Time-Trial On Tuesday's workout, try to complete 4 or

instructions. 30min L3 session is a single 5 reps of 5 minute L4 intervals. Rest
long interval at L3. Warmup completely between intervals is 5 min. Make sure to
before starting inteval. If you don't have a include a warm-up and cool-down!
slope that will allow a full 30min climb, Saturday's L3 session is just like last week
break it into multiple intervals but keep the but slightly longer!
pace at L3!
For best results, use with Manual For Ski Mountaineering Racing e-book. Copyright ©2016 SkinTrack.com (Stano Faban & Eric Carter)
WEEK 3 - Recovery/Race Date: WEEK 4 - Build 1 (Volume) Date:

Completed Completed
Mon
Mon
OFF OFF
Completed Completed
Tue
Tue
Easy Ski (1.5 hrs) 4-5x5 min L4 Intervals
Completed Completed
Easy Ski (1.25 hrs)
Wed
Wed
Easy Ski (1.5 hrs)
Strength
Completed Completed
Thu
Thu
Recovery Ski/Run (45 min) 45 min L3
Completed Completed
Recovery Ski/Run (45 min)
Fri
Fri
OFF
Strength
Completed Completed
Sat
Sat
B' RACE Easy Ski (1.75 hrs)
Completed Completed
Sun
Sun
Easy Ski (45 min) Long Ski (2.25-2.5 hrs)
Completed Completed
TOTAL
TOTAL
Time: ~6 hrs Time: ~9.5 hrs
(Ascent: 2500-3000m) (Ascent: 3700-4400m)
Increasing the amount of time per week on Tuesday's intervals are just like the previous
skis is important as the season continues! week. Try to maintain a steady pace
throughout!
WEEK 5 - Build 2 (Volume) Date: WEEK 6 - Build 3/Race (Volume) Date:

Completed Completed
Mon
Mon
OFF OFF
Completed Completed
Tue
Tue
Time Trial 2x (10x 30/30s)
Completed Completed
Wed
Wed
Easy Ski (1.25 hrs) Easy Ski (1.25 hrs)
Completed Completed
Thu
Thu
Recovery Ski/Run (45 min) Easy Ski (45 min)
Completed Completed
Easy Ski (45 min)
Fri
Fri
Strength
Strength
Completed Completed
Sat
Sat
Quad Punisher B' RACE
Completed Completed
Sun
Sun
Long Ski (2.75 hrs) Long Ski (2.5 hrs)
Completed Completed
TOTAL
TOTAL
Time: ~9.25 hrs Time: ~9 hrs
(Ascent: 2600-3100m) (Ascent: 3000-3600m)
Quad Punisher is a downhill ski day. Focus 30/30s: Warm up completely. These are all-
on long (full hill) descents with few turns out L5+ intervals. 30sec on followed by
and no stopping (on the skinny skis!). Goal 30sec very easy, repeating for a 10min set.
is 2500m and more of descending, skiing full Complete 2 sets with a 5min L1 break
speed. between. Do not descend during 30sec rest
periods but it is fine to descend during the
5min break between sets!
WEEK 7 - Recovery Date: WEEK 8 - Build 1 (Intensity) Date:

Completed Completed
Mon
Mon
OFF OFF
Completed Completed
Tue
Tue
Easy Ski (1.25 hrs) 5x6min L4
Completed Completed
Wed
Wed
Recovery Ski/Run (45 min) Recovery Ski/Run (45 min)
Completed Completed
Easy Ski (1.25 hrs)
Thu
Thu
Easy Ski (1.25 hrs)
Strength
Completed Completed
Fri
Fri
OFF 45min L3
Completed Completed
Sat
Sat
Mountain Day (4-6 hrs) Quad Punisher
Completed Completed
Sun
Sun
Easy Ski (45min) Long Ski (2.25 hrs)
Completed Completed
TOTAL
TOTAL
Time: ~6 hrs Time: ~8 hrs
(Ascent: 3100-3700m) (Ascent: 2800-3300m)
A 'Mountain Day' is a backcountry This week should be challenging with two

adventure that doesn't have a specific focus difficult interval sessions and a downhill ski
other than base building and getting out of focus day on Saturday!
the ski area boundary!
WEEK 9 - Build 2 (Intensity) Date: WEEK 10 - Build 3 (Intensity) Date:

Completed Completed
Mon
Mon
OFF OFF
Completed Completed
Tue
Tue
3x (10x 30/30s) Easy Ski (1.5 hrs)
Completed Completed
Wed
Wed
Easy Ski (1.25 hrs) Hard Hills
Completed Completed
Thu
Thu
Easy Ski (45 min) Recovery Ski/Run (45 min)
Completed Completed
Easy Ski (1.25 hrs)
Fri
Fri
Strength
Strength
Completed Completed
Sat
Sat
B' RACE 40min L3
Completed Completed
Sun
Sun
Easy Ski (1.75 hrs) Long Ski (2.5 - 3 hrs)
Completed Completed
TOTAL
TOTAL
Time: ~9.25 hrs Time: ~10 hrs
(Ascent: 2800-3300m) (Ascent: 3500-4200m)
Tuesday's 30/30 workout is THREE sets of Hard Hills - After a good warm-up, complete
10 min! one set of 2x4min Tempo L3 with 4min
break after each. Then, two sets of
5x1.5min L4+ w/ 1.5 min rest between
intervals and 5min rest between sets.
WEEK 11 - Taper Date: WEEK 12 - Taper/Race Date:

Completed Completed
Mon
Mon
OFF OFF
Completed Completed
Tue
Tue
Time Trial 3x (10x 30/30s)
Completed Completed
Wed
Wed
Easy Ski (1.25 hrs) Easy Ski (45 min)
Completed Completed
Thu
Thu
Strength OFF
Completed Completed
Fri
Fri
Easy Ski (45 min) A' RACE
Completed Completed
Sat
Sat
Quad Punisher A' RACE
Completed Completed
Sun
Sun
Easy Ski (1.75 hrs) A' RACE
Completed Completed
TOTAL
TOTAL
Time: ~5 hrs Time: ~7 hrs
(Ascent: 1800-2300m) (Ascent: depends on races)
During your taper week, the total volume is Race week!

reduced but the number of workouts and Rest well & Good luck!
intensity stays the same. A focus on
recovery between workouts is critical!
MANUAL
FOR
SKI MOUNTAINEERING
RACING
GEAR · TECHNIQUE · TRAINING · TRANSITIONS · RACING
Stano Faban | Eric Carter

Manual for Ski Mountaineering Racing

Contents
Copyright © 2014 SkinTrack.com
Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Text Copyright © Stano Faban and Eric Carter
Images Copyright © Stano Faban and Eric Carter unless otherwise credited
in the text. 1. What is Ski Mountaineering Racing? . . . . . . . . . . . . . . . . 7
All rights reserved. No part of this book may be used or reproduced with- Introduction to skimo and its disciplines and racing formats.
out written permission from the copyright holders.
2. History of Skimo Racing in North America . . . . . . . . . 10
First Edition Highlighting notable races and people.
This manual is designed to provide information to persons interested in 3. Gear, Equipment and Clothing . . . . . . . . . . . . . . . . . . . . 21
the subjects of endurance training, strength training, skiing, ski moun- Discusses all skimo gear, ISMF regulations, tips and tricks.
taineering, and racing. Ski mountaineering, racing, and the training for
these activities described in the manual can be dangerous. Please consult
4. Technique . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
with a physician before undertaking any of the activities described in this
manual. If you do suffer from a medical condition, consult with a physi- Provides specific drills for skinning, boot-packing and skiing.
cian to ensure participation in these activities is appropriate. Do not delay Includes instructions for transitions. Links to videos.
seeking medical attention or disregard the advice of your physician due to
anything in this manual. 5. Training for Skimo Racing . . . . . . . . . . . . . . . . . . . . . . . . 48
All information found in this manual are for informational and educational
Discusses specific requirements for effective skimo racing
purposes only. The authors, editors and contributors of this manual have training: HR zones, planning, workouts, recovery and more.
no liability or responsibility to any purchaser, reader, or other third party
due to injury or damage resulting from acting on the information found in 6. Racing Strategy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 95
the manual. Goes through course analysis, planning, and fueling based
on your strengths and weaknesses.
Front cover photo by Jocelyn Chavy. 7. Fast Backcountry Missions . . . . . . . . . . . . . . . . . . . . . 108

Basics for going fast outside of the race track.
2 Stano Faban & Eric Carter • www.skintrack.com

Preface speed up progress for novice and aspiring ski mountaineering

racers. The crux was that I knew I needed a partner for such a
project that would have more scientific/academic knowledge
by Stano Faban
about endurance training than I did. On top of that, I wanted
Almost two decades ago I lined up for my first ever ski moun- someone that was a life-long athlete and passionate about ski
taineering race. I suffered like a dog but thanks to sound advice mountaineering as well.
from a good friend, Peter Svätojánsky, I did reasonably well. He
As you have seen in the contents table, this book covers a lot
was an experienced racer that always answered my questions
and is divided into logical chapters. This would have not been
and showed me that every detail matters.
possible without Eric Carter. He is the partner I asked to collabo-
Back then, still living in Slovakia, I was very fit from racing tri- rate on this project. We became friends several years ago and I
athlons but I was intrigued by everything related to ski moun- quickly realized that he had significant knowledge, experience
taineering racing. I followed results from big European races and authority to speak on endurance training. Therefore, he will
religiously, and cheered Peter on. He was steadily progressing be taking you for a ride in Chapter 5; written primarily by him
through the ranks to ultimately achieve some big goals, includ- and mostly discussing the physiology and planning of train-
ing a medal from the World Championships and many top placing for ski mountaineering racing. I am covering the rest with
ings at Pierra Menta. My passion and his help was all great but Eric’s editorial oversight: from North American history, through
who knows what would have happened if there was a manual gear and technique, to racing strategy. Then together, in the last
like this available to me back then. chapter, we show you how you can apply all we are sharing in
this manual to ambitious goals in the big mountains.
Many years later, I find myself on the Canadian National Ski
Mountaineering Team and running a popular website about Eric and I really hope that this manual will achieve its goal
ski mountaineering racing. I didn’t become a world champion - speeding up your progress without asking you to read for a
and English is my second language, but few years ago, I seri- week.
ously started to play with an idea of writing this manual. The
Enjoy!
goal would be simple - to create a practical tool that would help

Stano Faban Eric Carter, MSc
During over 20 years of racing three endurance sports, and play- I have been on skis, whether as a cross-country racer or a down-
ing others, I have spent significant time not only training but hill skier, for as long as I remember. My strong interest in all de-
learning and observing as well. tails about training determined my professional path. Once I dis-
covered my love for ski mountaineering racing, I was happy to
»» Member of the Canadian National Ski Mountaineering Team start applying this knowledge to my new obsession.
»» 2013 Canadian Skimo Cup Champion
»» Phd Candidate, University of British Columbia
»» SkinTrack.com Author and Founder
Exercise and High Altitude Physiology
»» Race Director - Canadian Skimo Championships
»» Endurance Coach (Ridgeline Coaching)
»» Occasional coach and advisor to junior skimo athletes
»» SkinTrack.com Contributor
»» Climbed and skied Muztagh Ata, China (7,509 m / 24,636 ft)
»» Race Director - Canadian Skimo Championships
»» Completed several multi-day ski traverses through Canadian
»» Fastest Known Time for Mount Rainier (3h 51min)
wilderness
»» Fastest Known Time for Spearhead Traverse (3h 10min)
»» Slovak Junior National Champion in swimming and triathlon
* Stano’s photo credit Linda Bily * Eric’s photo credit Chris Thorn

Big Thank You goes to
Editors:
Jeff Colvin
Teacher, former Canadian Skimo Team member
Jonathan Shefftz
Skimo race organizer, avalanche instructor, gear geek, economics consultant
To various people that helped in bigger or smaller ways:
Nina Silitch, Daniel Dvorsky, David Dornian, Cary Smith, Pete Swenson, Bryan Wickenhauser,
Melanie Bernier, Reiner Thoni, and everyone in the history chapter that helped to confirm facts.
And to the companies that supported this project. Please, remember them when shopping next time:

Video Content Instructions

To enhance this e-book we are linking to videos hosted on
YouTube.
We recommend watching the video content on a laptop

or desktop computer (Windows or Apple OS).
Tablets, smartphones and iOS devices:

The videos produced by SkinTrack will play without any
problems. You can watch them in full length.
For rest of the videos produced by others, we are using a

special kind of link that allows us to specify the start and
end times of segments inside longer videos. These special
links don’t work consistently on various kinds of tablets or
smartphones as their mobile operating systems are not
capable of correctly interpreting the links. These videos
will play but they will start from the very begining instead
of the specified time.
If you discover any issues outside of those described

above, please email us at [email protected] and Stano
will assist you. Make sure to include specs about your set-
up (operating system, Apple, Microsoft...) Thank you.

Chapter 1: over the finish line wins. The terrain varies from very challeng-
What is Ski ing (mountain ridges, peaks, cols, glaciers) to very simple (a
blue groomed run in a ski resort) for both ascents and descents.
Mountaineering Racing? While most of the events are raced individually, some are raced
in teams of two, three or more.
Ski mountaineering racing, also known as
Now that you have a good idea about what
skimo, randonnée or rando racing, is an
Skimo is, let’s define the different types of
amazing winter sport that combines freeride
races you will encounter and might choose
skiing, mountaineering skills, and athletic
to specialize in.
agility and endurance.
Historically, the sport’s roots lie in ski tour- Individual Race

ing but the ways it differs from conventional Like marathon running, individual races al-
ski touring and ski mountaineering are de- ways begin with a mass start and are com-
termined by several factors. Skimo is a timed pleted with no outside aid. The course
event, raced over a pre-set and marked usually entails three to five ascents and de-
course to ensure that every competitor fol- scents, with 800 to 3000 m (2600-10,000 ft)
lows the same route. of vertical climbing.
So what is Skimo? It’s simply a shortened Almost all races feature at least one ascent
term used by the racing community to refer Peter Svätojánsky leading Kilian Jornet at with a boot-packing section where the ath-
to ski mountaineering racing. Whistler in 2007. letes are required to remove their skis and
attach them to their backpack. Boot-pack ascents are generally
General Description of a Skimo Race short but climb steeply, mostly over or inside extreme terrain
Races usually begin with a mass start and athletes climb and features where skinning is not possible.
ski mountains over a pre-set and marked course. The first racer
7 Chapter 1: What is Ski Mountaineering Racing? Stano Faban & Eric Carter • www.skintrack.com
Teams Race Sprint Race

This is the traditional format for skimo races from which other Only a few years old (since 2010/11), the sprint discipline is rare-
types evolved. Teams races were based on the fact that no one ly raced outside of championship events (National, Continental,
should travel in the mountains alone. Before the year 2000, there World). It is very similar to the sprint races in the ski cross and
weren’t many other races that did not use this format. Nordic ski disciplines. Heats of five or six individual athletes race
over a course of about 3-5 minutes in duration or 70-120 metres
Teams line up for a mass start just like an individual race. How- (230-400 feet) of total vertical gain. Courses include a skinning
ever, during the teams race, all team members must always be ascent, a boot-pack, and a descent. The best two racers from
within several seconds of each other, and must leave all check- each heat qualify for the
points together. next round until reach-
ing the finals. The finish
Teams races usually cover 1800+ metres (6000+ ft) of vertical
line is always positioned
climbing in total and feature multiple ascents and descents (
such that skating is nec-
around 5 of each). Some big races have very technical sections
essary to ensure an excit-
or feature glaciers where team members are required to travel
ing show.
roped-up for safety reasons. This makes skiing particularly dif-
This video from the French Championships
ficult but also entertaining for spectators. Boot-pack sections shows the sprint very well.
Relay
exist as well.
The relay is raced over a similar course to the sprint but is usu-
Vertical Race ally about twice as long. It is also generally scheduled only
for championship events. The event has a mass start with one
Vertical is a single ascent event, raced individually, beginning
member from each team (typically four person teams) taking
with a mass start and usually ascending 400-800 m (1300-2600
turns covering the set lap. An ISMF certified relay lap features
ft). There are no descents. This event emerged onto the wider
two ascents and two descents, with a boot-pack section on the
skimo racing scene only about a decade ago, with the main goal
second ascent. The total vertical gain is typically between 150
to attract new participants to the sport. However, it quickly be-
and 180 m (490-590 ft).
came popular even among proficient racers.
Grand Course Races the basic equipment. Even some big European races do not fol-
low every detail of ISMF rules, but rather the sporting rules of
One day Grand Course skimo races and multi-day stage races
their own federation. Granted, these are very similar but some
are the special kind of challenges that are the highlight of eve-
penalties for not following the same rule
ry sport (100 milers in running, Tour de
can be quite different. In general, penal-
France in cycling, Wimbledon in tennis…).
ties range from 15 seconds to couple of
Grand Course races frequently employ the
minutes, or in some cases, outright dis-
teams race format as athletes cover great
qualification from the event.
distances over very technical terrain.
Three examples of such extreme events:
For example: Penalties can be applied for
3000-4000 m (10,000-13,000 ft) of vertical
offences such as missing required gear,
gain during one day at the Patrouille des
boot-packing on a skin track, or a false
Glaciers in Switzerland or at Trofeo Mez-
start.
zalama in Italy, and 10,000 m (32,800 ft) Big crowds cheering racers at Pierra Menta.
during four days of racing at the Pierra
Course Marking and Transition Areas
Menta in France.
Majority of skimo races follow the ISMF standards for marking
Due to history of the sport, generally these marquis events are ascents with green and descents with red flags. Boot-packs are
in Europe. But with the explosion of the sport, there are some sometimes marked with yellow flags.
fantastic opportunities being created in North America and Asia
as well. Transition areas are not specifically marked, except at the high-
est level, but are usually quite obvious. All transition maneuvers
should be carried out within the area while standing at one
Rules
place.
International Ski Mountaineering Federation (ISMF) is the world
governing body for ski mountaineering racing. As such, it speci- Now that we have defined what skimo is, let’s move onto the
fies sporting, ranking and organizing rules for our sport; howev- more exciting aspects of learning about the sport!
er, small races usually follow very simple rules and require only
Chapter 2: Federation (ISMF) has pushed to make ski mountaineering rac-
History of Skimo Racing ing part of Winter Olympics again.
in North America Not only historically, but also by today’s popularity, the three
most iconic ski mountaineering races in the world are Trofeo
Mezzalama in Italy (started in 1933), Patrouille des Glaciers in
This chapter provides a brief history of skimo racing in North
Switzerland (started in 1943), and the four-day stage race Pierra
America through highlighting the most important races and
Menta in France (started in 1986, and now the world’s biggest
some key people who helped nudge the sport along.
skimo race).
Brief History of European Skimo Racing

Any skimo racing history should discuss the sport’s European
heritage in order to set up the right context for everything that
came afterwards.
European ski mountaineering races date back to 1920s, but

consistent growth started only in the late 1980s. The first com-
petitions were military events designed to test soldiers’ abilities
to perform their border patrolling duties in high mountains in
adverse conditions. Evolving from such events, the sport later
opened up to a wider public with race categories for mountain
guides and civilians.
Ski mountaineering combined with shooting made it to the

1924 Winter Olympics in Chamonix, France and was included as
German military patrol team at a race in 1932.
a demonstration event in the 1928, 1936, and 1948 games. In Copyright © Bundesarchiv, Bild 102-12927 / CC-BY-SA
the most recent history, the International Ski Mountaineering
10 Chapter 2: History of Skimo Racing in North America Stano Faban & Eric Carter • www.skintrack.com
Ski mountaineering races were traditionally held as teams races, des Glaciers, a point-to-point ski race in Switzerland which
which has a strong basis in the safe practice of travelling in the Runge had become familiar with in the 80’s.”
mountains with a partner. Only since late 1990s have we seen a
massive growth in the individual and vertical race formats. This Then “In 2012, event ownership was transferred to Crested Butte
development makes sense as no racer is anymore dependent to Nordic, and thereupon adopted its current name - Gore-Tex
find an equally fast partner to compete. The relay race format ar- Grand Traverse”.
rived on the scene only around 2004, and the sprint in 2010/11.
This classic Colorado team-of-two event claims the rights to be
the oldest skimo race on the continent. Its course, travelling
Most Notable Events and People from Crested Butte to Aspen, is not very technical; however, its
Behind Them total elevation gain (around 2400 metres or 7800 feet) and 40-
mile length make it a serious ski mountaineering undertaking.
North America did not host much skimo racing action until the
early 2000s. Throughout its nearly two-decade history so far, the Due to the initially limited supply of light skimo gear on our
sport grew slowly mostly due to unfamiliarity by a wider audi- continent, not until 2008 did the winning team, featuring Mike
ence. However, from around 2010 more and more new racers Kloser and Jay Henry, use ski mountaineering equipment. In the
and events are popping up than ever before. most recent history, thanks to equipment advancements and
availability, the majority of the field uses skimo racing gear.
Elk Mountains Grand Traverse
Mike Kloser, a former world mountain bike champion and an ad-
(Crested Butte to Aspen, CO, USA) - since 1998
venture racer, holds the record with five wins.
Quoting from the race’s website history page: “The Elk Moun-
tains Grand Traverse was conceived by Crested ‘Buttian, Jan Life-Link Randonnee Rally Series
Runge and a band of other backcountry devotees in 1998. The (USA and Canada) - 2002 to 2007
race’s genesis was partially based on the historical mail routes
This series was the most defining event in North American skimo
that connected the Colorado mining towns of Crested Butte and
racing history. Created to promote the outdoor gear manufac-
Aspen in the 1880s; but also drew inspiration from the Patrouille
turer Life-Link (later bought by Garmont) the series raised aware-
ness about our sport immensely. It Read below for more detail accounts of some of the individual
was started by John Scott, Life-Link events that were part of this series.
marketing director and part owner,
who thus played an important role Jackson Hole Ski Mountaineering Race
of building a grassroots skimo rac- (Jackson Hole, WY, USA) - since 2002
ing scene on the continent. The se- This race should be regarded as one with the most impact on
ries disbanded when Life-Link lost the North American distribu- the North American skimo racing scene in terms of competitive-
torship for Dynafit (which was taken over by its parent company ness. It was founded by John Scott as the very first race of the
Salewa). Life-Link series but beyond 2007 it continued on its own. This
iconic event hosted the U.S. Nationals and Continental Champi-
Over the years events took place at various venues across U.S.
onships for many years.
and Canada:
Winding through Jackson Hole’s most challenging terrain it reg-
»» Jackson Hole, WY
ularly attracts around 100 racers each year and usually features
»» Whistler, BC the top-caliber athletes. The absolute highlight of this event’s
»» Alpental, WA race course is the boot-pack section up Corbet’s Couloir, ending
»» June Mountain, CA with a 30-foot ladder on a penultimate climb. Beyond that, ath-
letes have tremendous views of the Tetons throughout the race.
»» Kirkwood, CA
»» Alpine Meadows, CA Whistler Randonnee Rally
»» Watch Powder Keg, UT (Whistler, BC, Canada) - 2003 to 2006
»» Mad River Valley, VT As part of the Life-Link series, this was the first-ever skimo race
»» Sunshine Village, AB on Canadian calendar. Held on the Whistler Mountain (part of
Whistler Blackcomb Resort), the first three consecutive editions
»» Crested Butte, CO
were won by Greg Hill, and always in a very memorable fashion.
»» Stevens Pass, WA In 2006, Cary Smith (see “Jackson Hole crew” below) finally beat
Hill by a handful of seconds in the event’s final edition. shine Village ski resort combined with a descent down Deliri-
um Dive, the most challenging chute in the resort, was spicing
For those familiar with the area, the race course went from Whis- things up.
tler Round House and made its way to Harmony Ridge, then de-
scended the Sun Bowl, climbed over Piccolo (with no Symphony
Chair back then), and made its way to the finish at the base of
Harmony Express via Gun Barrels.
Sunshine 5000
(Banff, AB, Canada) - 2004 to 2011
In 2004 and 2005, the race was run as part of the Life-Link series
and organized by Greg Hill. From 2006, under the umbrella of
the Canadian Alpine Club, two people were largely responsible
for keeping this event going for seven years – David Dornian and
Ryan Johnstone. Both still chair the Ski Mountaineering Compe-
tition Canada Committee.
We have no record of who won the first two editions, but in 2006
Dave Sproule beat (back then a very young) Reiner Thoni for first 2006 Skimo Worlds in Cuneo, Italy. Back row, left to right: Aaron Chance (Can),
Pete Swenson, Monique Merrill, Steve Romeo, Jeannie Wall, Chris Kroger (all
in men’s category. The winner in women’s category was Mary-
US). Front: Cary Smith, Andrew McLean, Polly Samuels (all US), Greg Hill (Can).
Beth Ward. Later on, in 2009 and 2010, Thoni had great battles Copyright © USSMA archives.
with Americans Brandon French and Ben Parsons. Personally, I
had a big rivalry with James Minifie in 2010 and 2011 on this COSMIC series
course, which bonded us as good friends ever since. (CO, USA) - since 2007
The race course more or less followed the boundary of the Sun- Colorado Ski Mountaineering Cup (COSMIC) is another U.S. icon-
ic skimo race series. Started in 2007, with its first race at Sunlight
Mountain, COSMIC grew into 16 event series by 2013/14 season, Vertfest at Alpental
all of which are held in Colorado! (Alpental, WA, USA) - since 2002
One of the most attended races in North America. Hosted in a
Pete Swenson was the series founder but at each of the events
lovely small resort of Alpental, 45min east of Seattle, this race
he has tried to find people with interest in skimo that would
has a super-friendly atmosphere and has been ran as a two-day
carry it on and grow the sport in their community or a ski area.
ski touring festival in the most recent years. Life-Link founded
(For more information about Pete Swenson read the section on
this race and set up Martin Volken, a local IFMGA mountain
skimo racers below.)
guide originally from Switzerland, as race director, later becom-
ing the overall organizer too.
Powder Keg
(Brighton, UT, USA) - since 2003 Eventually Volken passed the race onto Outdoor Research but
Started by a ski mountaineering icon, Andrew McLean, and his stayed on, along with Ben Haskell, as race director and course
friends, with support from Black Diamond, the Powder Keg be- setter. Since 2010, Vertfest has raised more than $65,000 for
came one of the most popular skimo races in North America. In Northwest Avalanche Center.
2004 and 2005 it hosted World Cup races, which makes it the
only event to do so in North America thus far. These World Cups On a personal note, my first ski mountaineering race on the North
were attended by some of the biggest names in our sport’s his- American continent was in Alpental, in either 2002 or 2003 (with
tory, such as Gloriana Pellissier from Italy, the late Stephane Bro- the memory of the exact year lost due to race-induced hypoxia).
sse from France, Florent Perrier from France (winner in 2005),
and Guido Giacomelli and Manfred Reichegger from Italy. Whistler Ski Mountaineering Race
(Whistler, BC, Canada) - 2006 to 2008
In 2009, the event was taken over by Chad Brackelsberg and Usually held in April, this race was run over a big course (about
friends who grew it into a three-day long skimo racing festival. 25 km and 2500 m of climbing) that no North American at the
In recent years, Chad has been very active in running the U.S. Ski time covered faster than 3 hours and 20 minutes. In 2007, it was
Mountaineering Association (USSMA) as well. awarded the “High Range Classic” status by the International Ski
Mountaineering Federation (ISMF) and a couple of notable Eu-
ropean’s came over to race it – Peter Svätojansky narrowly beat East Coast skimo racing and the NE Rando Race Series
(a then very young) Kilian Jornet for first while both of them Eastern skimo racing history started on January 22, 2005 in Bret-
went under 2 h 30 min. ton Woods NH at the appropriately historical site of the post-
WWII monetary agreement. Second-place finisher, Jonathan
Jayson Faulkner was the event’s founder and The North Face was
Shefftz, recalls: “the vertical was short and the descents unchal-
the title sponsor. Faulkner’s vision was to host a World Cup race
lenging groomers, with very few participants, but as the first
one day. But the sponsorship money was lost in the aftermath
such race for any of us, that day will still always be my most excit-
of the 2008 economic crisis and no skimo race has taken place at
ing race experience.” The following month, on February 27, Jay
Whistler Blackcomb Resort ever since.
Peak VT held a race, now the longest continuously run race on
the East Coast.
Dogtooth Dash
(Golden, BC, Canada) – ever since 2009 The following season, Andrew McLean set up an Eastern venue
With a technical course travelling through the most challeng- for the Life-Link series in Vermont’s Mad River Valley, joining Mad
ing terrain of Kicking Horse Mountain Resort near Golden, BC, River Glen to Sugarbush’s Glen Ellen via the Long Trail ridgeline
this is a premier event on the Canadian calendar. Since its birth hiking trail and then to Sugarbush’s Lincoln Peak via some valley
it has hosted six Canadian National Ski Mountaineering Cham- work roads.
pionships and becomes a quick favourite for anyone trying it.
The race was founded by local skimo enthusiast Ian Gale, also a The NE Rando Race Series, run by Jonathan Shefftz, debuted on
former Canadian National Skimo Team member. January 17, 2009 at Berkshire East MA with the first-ever 100%
backcountry ascent. Now with four venues, the Series includes
Reiner Thoni won the four editions of the Dogtooth Dash, thus the only 100% backcountry in the East, at Mount Greylock MA,
becoming Canadian Champion each time. Melanie Bernier won incorporating the historical 1930s Thunderbolt “down moun-
her three women’s Canadian titles here as well. tain” ski trail. Each lap entails over 2300 vertical feet, more than
all but four lift-served ski resorts in the Eastern U.S.
Since 2013, Eric and I are race directors for this event.
Most Notable Athletes in USSMA president. He was a professional mountain bike racer
(1993-2001) and started skimo racing around 2004. He partici-
North American Skimo Racing pated in multiple World Skimo Championships and placed as
high as 28th in an individual race at 2010 Worlds in Andorra.
USA Racers Over the years, Swenson has been instrumental in building the
Nina Silitch - racing since 2005 sport in U.S. and getting North American skimo racing recog-
nized on the international stage.
Silitch has two sprint race wins from World Cup competitions as
well as a silver medal from the sprint at 2013 World Champion-
ships. This makes her the most accomplished North American
skimo race to date.
She spent most of her

skimo racing career living
in Chamonix, France and
competed in all Grand
Course races (reaching as
high as 5th place at Pierra Interview with Nina after winning a World
Menta) and virtually any Cup sprint race in 2013 in Norway.
other important skimo race between 2010 and 2013. Silitch re-
tired from World Cup racing in 2013 with her family’s move back
to her native New England. She has continued to compete on a
regional level.
Pete Swenson and the COSMIC Crew - racing since 2004

Pete with Cary Smith at 2009 Pierra Menta where they placed 37th.
Highly respected for his fast racing and establishing of the COS- Photo credit Ian Anderson.
MIC series, Swenson is a triple U.S. Skimo Champion and a former
The COSMIC races have become the breeding ground for most the party for local speedsters.
of the top U.S. men’s racers, including John Gaston and Max
Taam who placed historic 10th at the 2013 World Champion- O’Neill, despite racing only few years, placed 25th in 2005 Pierra
ships teams race, Jon Brown, Greg Ruckman, Scott Simmons, Menta with Crested Butte’s Ethan Passant. That is a very impres-
Brian Smith, Max Taam, Marshall Thompson, and Bryan Wicken- sive result by North Americans even today, yet at the time was
hauser (read more below). little known. Cary Smith also became the U.S. National Cham-
pion back in 2007 and attended three World Championships.
Bryan Wickenhauser - racing since 2007
Monique Merrill - 1998 to 2012
Wickenhauser is an important figure in development of skimo
not only around Crested Butte area but in the U.S. as well. As Merrill is arguably the most versatile athlete of all the mentioned
an athlete, Wickenhauser is a former alpine ski racer and univer- here. She is a former multiple adventure racing world champion,
sity soccer player who went on to win the Elk Mountains Grand won numerous endurance mountain bike races and collected
Traverse three times (which he raced 16 times), qualified for the countless other wins that would take too long to list.
US National Team four times, and participated in three World Ski
In skimo, she has been a great ambassador helping skimo to
Mountaineering Championships.
grow in Colorado. As a racer, Merrill was a U.S. National Skimo
As race director, organizer, or founder he continues to put on Champion, had multiple top 10 World Championship placings,
events such as US National Championships, Gore-Tex Grand and collected 7th place at both Pierra Menta (with Sari Ander-
Traverse and others. He is a 12th year member of Team Crested son) and Patrouille des Glaciers (with Lyndsay Meyer and Nina
Butte. Silitch).
Jackson Hole crew - 2002 to 2012 Jeannie Wall - 2002 to 2006
This was the core group that travelled to most of the Life-Link Wall is another of the strong U.S. women who was already ac-
races “back in the day” and would always take stabs at Greg Hill complished before trying skimo as she won the famous Ameri-
and each other. Cary Smith, Brendan O’Neill, Chris Kroger, and can Birkebeiner cross-country ski race in 2002 (racing freestyle).
the late Steve Romeo used to travel thousands of miles to spoil In skimo, she won the Nationals at Jackson Hole five times and
went on to place 5th at World Championships (in vertical) and also transformed the venerable Wasatch Powder Keg into one of
4th at Pierra Menta (in a team with Emma Roca). the biggest skimo races in North America.
Janelle Smiley - racing since 2007 Canadian Racers

Coming into the sport later than Silitch, Merrill and Wall, Smiley Melanie Bernier - racing since 2006
managed to match most of the great achievements of her pre-
Bernier won the first ever medal (bronze) for Canada at a World
decessors. She is a multiple North American and U.S. National
Cup event in a sprint race in Pitturina, Italy in 2014. She also
champion, placed 4th at 2013 Pierra Menta with Melanie Berni-
placed 5th in a sprint race at 2011 World Championships and
er (CAN) and did all that while pursuing a big mountaineering
placed 4th overall at 2013 Pierra Menta with Janelle Smiley (USA)
project that requires climbing all routes based on the book Fifty
and 5th at the 2014 Pierra Menta with Valentine Fabre (FR).
Classic Climbs of North America.
The Emerging Wasatch Skimo Scene - started around 2010

Despite hosting the Powder Keg as one of the earliest and most
prominent skimo races in North America, a major cohort of elite
skimo racers did not emerge from the Wasatch until about 2010.
Arguably, the foundation for this group was laid down many
years before through inspiration from early skimo racer Jared
Inouye and the famed ski mountaineer Andrew McLean.
Brothers, Andy and Jason Dorais are perhaps the most iconic
from the Salt Lake City area. With their racing, fast backcountry
missions, and the Wasatch Skimo Series, they grew their local
race participation to over 100 people on Tuesday evenings! Tom
Goth and Teague Holmes have rounded out this elite group. As Melanie during a vertical race
noted previously, Chad Brackelsberg has served the USSMA and at the 2010 World Championships in Andorra.
She raced in four Skimo World Championships to date and be- At the 2004 Worlds he placed 31st in the individual race. He also
longs to the wider world-class elite. Bernier’s skimo racing debut won the 24 Hours of Sunlight in 2006 and 2007 setting the world
came in 2006 and since then she won 4 Canadian titles. record at the time to 50,100 feet (tying for first with Jimmy Faust
in 2006).
Reiner Thoni - racing since 2006
Arguably, the most accomplished North American men skimo Europeans racing in North America
racer to date, Thoni is a multiple Canadian and North Ameri-
can Champion with three World Champi- Over the years, a couple of fast Euro racers
onships under his belt. He placed as high spent extended time racing in North Amer-
as 15th in the teams race at 2013 Worlds, ica or at least came for some big races.
and 15th overall at 2013 Pierra Menta, both
The most notable are Kilian Jornet from
times with Andrew McNab.
Catalonia (Whistler 2007), Stephane Brosse
Thoni’s skimo racing debut came at the from France (Powder Keg 2005), Peter Svä-
Sunshine 5000 in 2006 where he came in tojánsky from Slovakia (2006/07 season),
second. Later on, from 2011 to 2013 he Jordi Bes from Catalonia (2004/05 season),
truly became a dominant force as only a Benedikt Bohm from Germany (Whistler
few North Americans managed to beat him 2007), and Manfred Reichegger from Italy
during that entire multi-year period. (Crested Butte 2012). For more big names
see the Wasatch Powder Keg history above.
Reiner Thoni fully focused. Photo credit Rick Carter.
Greg Hill - 2003 to 2007
By now, Greg Hill is a world-wide recognized ski mountaineer,
mostly due to his endurance ski touring feats such as climbing
two million feet on skis during the year of 2010. When he was
racing he mostly won (in North American events). Hill represent-
ed Canada at the 2004 and 2006 Skimo World Championships.
US team at 2010 Worlds in Andorra.

From left to right: Canadian team at 2010 Worlds in Andorra. From left to right:
Pete Swenson, Brandon French, Cary Smith, Molly Zurn, Ben Parsons, Max Reiner Thoni, James Minifie, Bilie Velisek, Ryan Johnstone (S), Julie Matteau,
Taam, Amy Fulwyler, Jari Kirkland, Travis Scheefer, Bryan Wickenhauser, Jared Branda Critchley (S), Ian Gale, Shauna Speers (S), David Dornian (S), Stano
Inouye, Monique Merrill, Nina Silitch. (S - support team) Faban, Jeff Colvin, Alex Wigley. (S - support team)
Copyright © USSMA archives.
Chapter 3: Clothing for Racing

Gear, Equipment and Skimo race suit
Clothing This is the single-most specific piece of gear that defines our
sport’s look. It’s a one-piece suit made from stretchable, tech-
The gear, equipment and clothing used by skimo racers great- nical fabrics that allows for some wind
ly distinguishes them from ski tourers or more traditional ski protection yet retains very high breatha-
mountaineers. Everything is made to be as light as possible by bility. Usually two to four pouch-style
balancing weight, performance, and durability. pockets on the inside allow for stashing
skins, and another two to three pockets
Affordability is often sacrificed with the most elite gear but only
on the outside can hold food or small
a small weight penalty brings significant financial savings as the
gear. All pockets are positioned in a way
major brands further differentiate their product lines (just as
to achieve absolute efficiency and be ac-
with cycling components).
cessible without removing the pack.
For all your skimo gear needs, please consider buying from these
The bottom of the legs are finished with
three companies as they helped us to produce this Manual:
integrated gaiters that stretch over the
»» Skimo.co boots to keep snow out while still allow-
http://skimo.co/ ing quick boot adjustments during tran-
sitions. Some race suits also feature an
»» Cripple Creek Backcountry
integrated hood.
http://www.cripplecreekbc.com/
»» Hagan USA »» Standard Weight: 500-600 g for Medium to Large sizes
http://www.haganskimountaineering.com/ »» Notable Brands: CAMP, Crazy Idea, Dynafit, La Sportiva, Millet,
Montura, Ski Trab, Sportful (Karpos), Texner
21 Chapter 3: Gear, Equipment and Clothing Stano Faban & Eric Carter • www.skintrack.com
Base layers, Underwear, Socks most races and should be avoided. Look for stretchy cross-coun-
try ski gloves that provide warmth but also dexterity for ma-
Thickness (warmth) of this layer is variable but choose tightly fit-
nipulating skins. Thin wind resistant gloves are a great choice
ting garments that have great moisture transfer abilities. Same
as well. Leather-palmed gloves are helpful when handling skis
is true for underwear. For both, choose fabrics and fits that are
with sharp edges.
also comfortable. (Note, that many pure Merino wool garments
tend to tear and develop holes even as soon as the first year of
You should be looking for tight-fitted gloves (around your hand
use. They don’t stink but they are more fragile.)
and wrist) that easily fit under your race suit and provide enough
warmth, wind protection and some water proofing.
Socks choice is very individual as some prefer warm, high ski
socks at all times while others adjust their choice based on
weather and depending on how much their feet sweat. Clothing for Training
Extra cold weather clothing While a skimo race suit is a great piece of gear for training, es-
sentially anything designed for ski touring or cross-country ski-
For colder racing days (under -7 C / 20 F), wearing extra under-
ing will work well. You want to ensure good freedom of move-
wear and longjohns underneath the race suit is usually a good
ment and high breathability. Dress lightly by layering thin layers.
idea. Pick clothing that wicks moisture away from your body.
Wind briefs and/or some sort of improvised tape can be critical
- it may sound funny, but the effects of getting too cold “down
there” are anything but fun.
Many racers find a ski hat too warm and too bulky to wear un-
der a helmet, therefore, they opt for a bandana style headband
(such as Buff ) or use the hood of their race suit.
Gloves
Heavy winter touring or downhill ski gloves are too warm for
For downhills, put on a down or synthetic insulation style jacket this extremely strong yet very light fiber-reinforced polymer.
with some windproof capabilities. Using over-pants for skiing
is smart as well, especially when it’s snowing, in deep powder, Nowadays, all modern racing boots have at least some carbon
or when the descent is long. Another great habit during longer fibre parts and as much as they improved for walking and skin-
training days is to switch between two hats or bandanas – have ning, through greater ankle articulation, they also improved for
one dedicated for the up and one for the down. That way you skiing due to better design and higher overall stiffness.
will be rarely cold since the downhill hat will easily stay dry.
Despite the above advice on keeping you warm and dry, make
sure that your training includes some simulation of race-day
conditions. To practice this, we advise to use your exact race
clothing for your higher intensity sessions.
Boots
No other piece of skimo racing gear went through a bigger
evolution in the past 10-15 years than race boots. Their weight
dropped from about 1.3 kg to 600 g (2.9 to 1.3 pounds), allow-
ing for a huge increase in climbing speed while also improving
dramatically in downhill control.
Arguably, the single most responsible brand and even sin-

gle person for this weight-to-performance revolution is Pierre
Gignoux of France. Gignoux, one of the greatest skimo racers
ever (retired now), was a master of full carbon boot manufactur- Top row, from left: Scarpa Alien 1.0 and Dynafit RC 1
ing well before any of the big brands even started to play with Bottom row: Pierre Gignoux Race 400 and La Sportiva Stratos Cube
They all have a buckle or some kind of a lacing system that tight- ing skis are 160-164 cm long, 65 mm wide, and weigh about 700
ens the boot around the lower foot. A vertical lever (Scarpa, La g. Women’s skis are slightly smaller with lengths about 150-154
Sportiva) or a side-throw buckle (Dynafit) tightens the boot cm and weighing 30 g or so less. Current skis feature a slight
around your calf at the same time as it locks the boot’s cuff to rocker design, with a wider shovel (the width of the ski at the tip)
the ski position, all in a single motion. This is much more effi- to help improve downhill performance.
cient than most ski touring boots that require tightening/lock-
ing of several buckles and activation of a lock-switch into a ski
mode.
»» Standard Weight: 500-800 g per boot for size 27

»» ISMF Regulations: Minimal weight for boots (shell, plus dry
liner) is 500 g per boot for men and 450 g per boot for wom-
en and cadets men.
»» Notable Brands: Dynafit, La Sportiva, Pierre Gignoux, Scarpa
»» Lightest boots comparison: http://www.skintrack.com/boots-
comparison/
»» Standard Weight: 700-800 g per ski for lengths no shorter
Skis than 160 cm
Skimo racing skis are quite distinctive from standard ski touring »» ISMF Regulations: Minimal weight for skis with bindings is
skis because of their short length, narrow width and feather-like 750 g for men and 700 g for women.
weight. Race skis also feature a notch attachment system at the »» Notable Brands: Atomic, Dynafit, Dynastar, Elan, Fischer,
tip for affixing skins. Hagan, La Sportiva, Movement, Ski Trab, Voile
Their width, length and weight are determined by the ISMF »» Lightest skis comparison: http://www.skintrack.com/skis-
rules (see below for details). Therefore, most modern mens rac- comparison/
Bindings Race bindings do not have adjustable release values as do

standard alpine ski or some ski touring bindings, and it is hard
“Tech” style binding have dominated skimo racing for decades to estimate their effective release value equivalent as it differs
now. At first, because they were very light compared to their al- from model to model.
ternatives, many questioned their durability. Concerns quickly
faded away as more and more people used them without prob- Heel of a race binding can be mounted on an adjustable plate;
lems. Dynafit started this lightweight revolution and other small however, it’s almost always mounted straight on the ski, thus,
(often garage style manufacturers) were pushing the weight fur- fitting only one exacte boot size.
ther down every year even before Dynafit’s key patents expired.
»» Standard Weight: 100-130 g per foot with only few models
Race bindings are exceptionally simple: when the racer steps in, being lighter than 80 g
the toe-piece locks in place automatically on many models, al- »» ISMF Regulations: The weight limits are combined with skis
though some require pulling up on a toe lever. Heel-pieces are so see above for details (in the skis section). However, there
typically not rotated during races, with a climbing riser acting as are some functionality requirements such as that mixed
the switch between skin and ski mode. bindings (front part from one manufacturer and rear part
from another) are not allowed. For release system require-
ments study official ISMF Sporting Rules & Regulations
document on their website - http://ismf-ski.org/. (Note, as
of 2014/2015 ISMF rules nothing is said about mixing parts
from different models from the same manufacturer.)
»» Notable Brands: Dynafit, Plum, ATK Race (both under its own
name and also rebranded by Fischer, Hagan, La Sportiva,
Movement), Ski Trab, Pierre Gignoux, Kreuzspitze
»» Lightest bindings comparison: http://www.skintrack.com/
Modern skimo race bindings are very simple, light, yet most are quite durable. bindings-comparison/
Skins shorter than full-length cover. Given the trade-off in length be-
tween glide versus grip, you should consider setting up differ-
Every skimo competitor has experienced a skin failure in a race ent sets of skins with different lengths for different conditions
- providing no grip on icy uptrack, balling up with fresh, wet and courses.
snow, falling off their ski entirely because the glue loses tack in
the cold, or other unfortunate events. Given their critical role,
and their potentially critical failures, skin choice and care are
both top priorities.
Skin types are mainly distinguished by their “plush” or “hairs”

material: mohair, synthetic/nylon, or mix/blend of the two. Syn-
thetic skins are extremely durable and provide great traction in
most snow conditions but glide relatively poorly, so they are un-
suitable for racing except perhaps as a back-up pair in extreme
conditions. Skins made from a mix/blend are excellent for tour-
ing, but still noticeably slower for racing. Therefore, almost all
skimo racers use exclusively 100% pure mohair skins.
Racing skins typically come in a 59-62 mm width in a straight cut.

Tip attachments can be made easily at home, or just buy them pre-made.
Since most racing skis are 64-65 mm wide you can see that race Tails of your skins should be rounded as sharp corners make them fail easily.
skins fit almost from wall-to-wall right under your boots. How-
ever, even a three millimetre difference in skins width makes no-
ticeable difference on very technical ascents. For races, select your skins based on the course and current con-
ditions. Always carry at least two pairs (and for really long races
Since there are virtually no ISMF regulations on skins modifica- you may even want three as a back-up) and use them based on
tion, you can customize them as you wish (see below for more the specifics of each climb. If technical, or icy then use the wider
detail). Cut your skins anywhere from 10-25 cm (4-10 inches)
or less worn out pair. For a low angle or non technical skinning Ski poles
use the narrow or faster (more worn out) pair.
Although adjustable touring poles can be used for skimo racing,
Racing skins don’t have tail attachments. Tip attachments vary the better choice are fixed-length cross-country racing or ski-
widely but are all variations of some sort of rubber grabber or mo-specific poles at about your usual skinning length. For the
bungee, and can be easily made at home using a bungee cord descents, you’ll adapt quickly to skiing with such longer poles.
combined with a piece of plastic or metal.
Skins are never their fastest out of the box, so use a new pair for
training several times before their race-day debut. As they wear
out, at first, they become faster, but eventually the worn-down
plush not only compromises grip but also reduces glide. With a
high training volume and abrasive snow, a pair will be retired to
back-up duty after a single season or so. To make the skin glue
last longer, make sure to dry your skins, with the glue side fully
exposed, after every session. Also, plan on occasional hot glue
retouching of the tails.
»» Standard Weight: 180-300 g per pair depending on brand,

length, and width.
»» ISMF Regulations: Skins have to cover at least 50% of the sur-
face and 50% of the length of the ski, and skins of wild ani-
mal origin are strictly forbidden. (Note that mohair is made
from the Angora goat, a domestic breed.)
»» Notable Brands: Colltex, Pomoca, Dynafit, Ski Trab
It is important to select the right length for your ski poles. See formula
below to help you with that. This racer was probably using longer poles
than usual as this was a vertical race.
Suitable cross-country racing and skimo-specific poles typically Over a course of couple of sessions you will be able figure out
combine a stiff and light carbon fiber shaft with basic straps for what works for you.
easy entry and exit during transitions, wider baskets, and even
lower-shaft reinforcements. Once you are more proficient with technique you can experi-
ment with different pole lengths for the various skimo disci-
To save some money, look at cross-country race poles some- plines (e.g. using longer poles for vertical races).
where around number two or three in a brand’s line-up, often
with a high percentage of carbon fiber, yet a bit heavier while »» Standard Weight: Weights vary greatly depending on length
more durable for mass starts. and materials. A typical 100% carbon race pole is about 150g
per pair in a typical 135cm length.
Since most cross-country ski poles can be trimmed to adjust »» ISMF Regulations: Maximum diameter of 25 mm, with non-
length we recommend the following formula to calculate your metallic baskets.
maximum pole length (MPL) before buying. The formula is based
on our experience and calculations with real data from multiple Backpacks
elite North American racers.
Key feature of skimo packs is the ability to affix and remove skis
Your MPL is calculated as 55% of your height (in cm!) plus 38 cm: while keeping the pack on the entire time. As always, weight is
a factor.
(0.55 x Your Height) + 38 = MPL
Racing packs can vary greatly in their durability and how well
This is the length you should definitely start experimenting with their ski hook systems function. Spending time asking fellow
as we believe your correct skimo pole length falls in this 6 cm racers about their packs or reading reviews where the two fac-
range: (MPL - 6 cm) to MPL. Therefore, make sure to buy long tors are discussed will save you money and frustration in the
enough poles that you can trim to MPL before testing. long term. A well-made pack can last several seasons.
If you have adjustable touring poles then calculate your MPL When choosing a pack, inspect the seams, zippers and the fabric
based on the formula above and adjust them to that length. and try to judge which one feels the most durable. Make sure
to test the ski hook system as well because some are unstable. Helmets
To do that, fill the pack with some gear and then attach a pair
of race skis (or some light and narrow skis) while wearing the Helmet should last you at least a couple of seasons - unless you
pack. Observe how easy it was to attach them and how stable and your helmet take a serious hit, in which case the helmet
the pack is once they are attached. The overall fit is important. should be permanently retired (just as with a bike helmet). When
choosing one, the fit should be the most important factor by far.
Virtually all racing packs have a separate side pocket for cram- A poorly fitting helmet is like badly molded boot
pons, water reservoir pocket and a liners and you will always dread the moment it
hole for a drinking hose that runs will be time to put it on.
from the reservoir.
Other important factors are the ventilation holes
Buying a race pack that has some ex- and goggle attachment. Holes help keep you cool
tra space will make it much more us- but if situated in the front, can also contribute to
able for short ski touring sessions or fogging in your goggles. Helmet should feature
even for day-long fast ski mountain- a good goggle attachment system that let’s you
eering missions. But 15-20 liters is the comfortably pull them down for descents.
typical capacity.
»» Standard Weight: 150-300 g.
»» Standard Weight: about 160-440 g
»» ISMF Regulations: Helmets must be worn with the chin strap
»» ISMF Regulations: There are specific details but as long as you fastened at all times, from start to finish. For safety compli-
buy one from a reputable skimo racing gear manufacturer ance, the ISMF has required that helmets meet either of the
it will comply. Main rules are that the pack has to be big two climbing certifications, but skiing certification is tenta-
enough to carry all required gear and has a ski attachment tively required by the 2016-17 season. (Check ISMF rules for
system. full specifications.)
»» Notable Brands: CAMP, Crazy Idea, Dynafit, La Sportiva, Millet, »» Notable Brands: Black Diamond, CAMP, Dynafit, Edelrid, Mam-
Osprey, Ski Trab mut, Petzl, Salewa, Ski Trab
Other Required and Optional Gear for the ski that need maintenance are the base and the edges.
Skimo Racing Bases must be kept clean and waxed. Dirt, wax, pine needles,
and any other contaminants can compromise the skin glue and
Here is rest of the gear that is required for skimo racing by or-
contribute to skin failure. Giving the skis a quick wipe with a
ganizers that follow ISMF rules.
clean cloth before and after each tour is usually sufficient. Lefto-
ver skin glue or any sticky material can usually be removed by
Avalanche beacon, shovel, probe (240 cm minimum) – none of
waxing with a very soft wax and then immediately scraping
these can be altered in any way. When buying these, you can
when the wax is still liquid. If your ski bases are hopelessly dirty,
consider buying the very lightest gear or one that is much more
then wipe with a paper towel moistened with ski wax remover or
useful in real avalanche rescue situation (e.g., special race shovel
diluted citrus solvent cleaner (often used for bike maintenance).
versus a more durable one, with same for probes)
Waxing your skis will both enhance glide and maneuverability
Beyond the safety gear, all ISMF-sanctioned races will require
(just as with downhill or nordic skis). Thorough scraping and
you to carry a windproof jacket and pants, UV protection gog-
brushing are essential as any wax just sitting on the surface of
gles or sunglasses, survival blanket, and an emergency whistle.
the ski will not only hurt glide but also create problems with your
Optional gear a race organizer might require includes the fol- skin glue. Ideally, you should wax your skis after every training
lowing but this doesn’t happen often: session or race. If you start to see white abraded sections near
the edges, then you either need to wax more frequently or use a
Harness, via ferrata kit, boot crampons, additional clothing, rope, harder wax underneath the foot.
headlamp…
Use a universal alpine ski wax or select a specific wax for the
temperature ranges you expect to encounter. Waxes are made
Ski Waxing and Maintenance to be harder in colder conditions (usually blue/green colored)
Skimo racing skis need maintenance to maximize their perfor- and softer in warm conditions (usually red/yellow colored). We
mance. While the meticulous waxing done by nordic ski racers is suggest using a slightly colder wax than recommended because
not necessary, some attention is required. The two main areas of the added hardness of the wax will help protect the base in the
ski mountaineering environment - typically harsher and more skimo skis as well. Take a look at their materials for step-by-step
abrasive than a nordic ski track. instructions.
Fluorocarbon waxes are used by nordic and alpine skiers for Our key tips for ski maintenance are:
added glide. These waxes can be extremely expensive ($100+
per pair of ski). Yet downhill speed in skimo races is rarely lim- »» Do not leave wet skis in your car or a damp place to prevent
ited by ski speed as skier’s technical abilities are much more im- edge corrosion.
portant. However, if a race features long sections of skiing on »» Invest in a ski vise system and dedicated bench, which will
low angle terrain, or skating sections, a fluoro additive may be make ski turning much easier than on some sort of impro-
useful. (Rumors abound as to whether fluorinated waxes inter- vised table.
fere with skin glue, so definitely test before race day!) »» Use a proper ski wax iron. A $10 shirt iron doesn’t have any
temperature control and can easily damage your skis. A
Edges are paramount for control on steep, icy pitches as well as
good wax iron is marked with the appropriate temperature
on fast groomers. They can easily become ”burred” when you
range required for all kinds of wax and has a thicker base
regularly ski over rocky sections or dulled when skiing on “firm”
plate (without any steam holes) to maintain a consistent
snow. Therefore, checking your edges every few workouts is
temperature.
very important. Use a small handheld file to tune them when-
ever you wax your skis. Edges can also become rusty, especially
when your skis are wet and put together, left sitting in your car
or in your basement. After every ski session, dry your edges and Tip: If your skins don’t stick well to your freshly waxed
store them somewhere dry. If they develop rust spots, a quick
skis then it’s probably because you haven’t thoroughly
scraped and brushed off the excess wax. Invest in a proper
pass with a “gummi” stone (essentially an abrasive rubber block)
brush and scraper (with a sharp edge) and take the time
should remove it. More serious rust can be removed with a tun-
to do it properly (i.e., not in the parking lot just before the
ing file.
start of a race). For best results, consider the “rotobrush-
es” used by our nordic ski racing cousins.
Both Swix and Toko provide excellent manuals and online vid-
eos for waxing and tuning alpine skis which we find useful for
Chapter 4: To continue progressing, you will eventually have to consider
Technique your own natural dispositions (height, weight, muscle mass,

agility, etc) and analyze how they can help you in our sport.
Technique is a critical component in skimo racing and is no less

important than fitness. Think of it as a crucial limiter to your
speed - the higher the speed, the more the technique matters
as a limiting factor.
By technique we refer to moving in the most effective and effi-

cient way, whether that be skinning, skiing or performing any of
the transition maneuvers.
Technique Evolves
This 2 min video segment (starting at 1:09) shows all techniques
There are many ways of doing things and there is usually no sin- and skills required for skimo racing.
gle best way. This is especially true when talking about human
body movements that depend on individual body shape and
the gear used. Skinning and Boot-packing on Varied
To develop the most efficient technique for skimo racing, it’s es- Terrain
sential to spend lots of your training time on race gear. To im-
While fitness and the weight of your gear certainly impact the
prove your technique, you should observe (or talk to) a number
technique you use, terrain is the most critical factor that de-
of elite athletes, at a race or on video. You will be able to imitate
termines speed. Below, we will examine various skinning tech-
some of the things they do right away while copying other de-
niques and variations that racers should practice for flat, moder-
tails will require you to practice more and improve your condi-
ate, steep, and boot-pack terrain.
tioning.
32 Chapter 4: Technique Stano Faban & Eric Carter • www.skintrack.com

this is a purely anaerobic exercise (Zone 5+), it is not possible to

Remember: For maximum specificity from all of the drills reliably use heart rate to gauge intensity but allow for couple
below, use your skimo race gear. of minutes (5-10 min) of recovery or easy skinning between the
efforts. The best terrain is flat to false flat (green ski run), on a
groomed run or hard-pack track.
Skinning Technique Variations
Elite racers: During sprint events, elite international racers can
Through personal experience, observations at world level events, sustain a cadence of around 85-90 strides per minute per leg for
and videos, we have come up with categorization for skinning about one minute. There-
technique variations. Switching between them happens con- fore, they use it in the
sciously or deliberately (dictated by terrain and athlete’s level of sprint and for the first 30-
exertion). Once you have read Chapter 5, that discusses training, 40 seconds of the longer
you will see how you can incorporate these technique variations races. It is uncommon to
into your daily workouts to maximize your training time. be able to maintain this
frequency beyond a low
Sprinting angle pitch (green ski Sprinting on skis.
What: This is the highest cadence (stride frequency) you can run).
produce and sustain for about 20-30 seconds.
High Frequency Skinning
When to use: In sprint events primarily, but also at race starts or What: This is the highest stride cadence you can sustain for up
in a kick to the finish. to 20-25 minutes, or repetitively after recovering on a descent.
How to train: 4-8 x 15 sec full out sprints. You can do these during When to use: After the initial race start sprint, this is the cadence
endurance workouts (Zone 1). Try to use jog-like/running mo- that you settle into and are able to sustain for a longer duration.
tion and fully extend the leg you strongly push off. Fully extend As your conditioning improves you might be able to do a 25-40
your arms while pushing with your ski poles as well. Because minute vertical race using this technique variation. This is also a

great attacking or surge tool. off-piste, in a skin track.
How to train: You can train this during your VO2 max and lac- How to train: By default, you will end up training this (or using
tate threshold (Zone 3-4) intervals. Your head and torso is lean- this rhythm) during your endurance sessions.Don’t mistake it for
ing forward and you are trying to “catch up” with your legs as if your “whole day pace” as that is slower still . Your upper body
to prevent yourself from falling on your face. Fully extend your is almost upright or just leaning “into the hill”. You are pushing
arms while pushing off mostly off your legs, not too much with your arms but you are
your ski poles, but the still fully extending them (unless snow is too deep) and keeping
force is less than during balance. Best terrain is false flat to moderate (blue ski run), on
sprinting or gliding. Best hard-pack, or in a well set skin track.
terrain is flat, false flat or
modest (green ski run), Elite racers: Top racers spend most of their time at this cadence
on a groomed run or during individual and team races (1.5h+). They can sustain
hard-pack. around 55-60 strides per minute per leg on moderate terrain
Kilian Jornet shows a smooth technique.
(blue ski run).
Elite racers: During vertical races or after starts in longer races,
top racers can maintain about 60-70 strides per minute per leg Striding
on slopes of up to moderate steepness (blue ski run). What: Each stride is complete with a glide phase much like clas-
sic cross-country ski technique. Frequency depends on the type
Endurance Skinning of snow (soft, hard-pack, etc.) but mostly falls in between Endur-
What: This is a stride cadence that can be sustained for long pe- ance Skinning and High Frequency Skinning.
riods of time (30+ min).
When to use: Mostly suitable to use for short sections at a time
When to use: After the initial race start sprint and some High when on flat to false flat terrain, providing the skins are gliding
Frequency Skinning you will usually (want to or be forced to) well. If you have strong upper body you can use this more often
settle into this rhythm. You should be able to keep this up even (or for longer) to save your legs or in contrast, to save your arms

and shoulders if you can effectively push off your legs. You likely with each stride.
won’t be able to sustain this for more than couple of minutes
unless snow conditions are very fast. When to use: Necessity for grinding is dictated by very steep ter-
rain.
How to train: This can be trained during various intensity inter-
vals depending on conditions. Push off forcefully with your legs How to train: This is more of a strength exercise motion. Stride
as well as arms, or mostly frequency is low. You can train this during various intensity in-
with your legs to practice tervals. You are pushing off firmly with your arms and relying
saving your upper body. heavily on your quads and glutes to lift you up. Fully extend your
Fully extend your back arm backwards. If the steep slope you are climbing is icy or slip-
arm and leg. Best terrain pery, kick down on your
is flat to false flat (not heels with each stride to
steeper than a low angle make skins grip better.
green run). Used at starts and on flat sections, striding Best terrain is steep hard-
effectivity depends on snow conditions. pack, groomed run (blue
Elite racers: Striding is used during all skimo racing events for to black ski run), steep
brief periods of time on flat terrain, often in the first minutes skin track or even a mo-
of races. This technique is more dependent on immediate snow gul field. This 3 second segment
demonstrates grinding quite well.
conditions and terrain than length of the race/effort. Elite racer’s
cadence is difficult to pin-point as it’s very condition dependant. Elite racers: Unlike in North America, there are not many races
with extended steep, hard-pack race course sections in Europe.
Grinding Some vertical races, however, are a good example of where you
can see even the top racers grind, with a cadence of about 55 or
What: Inevitably you will end up “grinding” when skinning
less if such a portion is at later stages of an individual or teams
straight up a steep ski run or hard-packed snow. Cadence is low,
race.
you are using your arms heavily throughout the whole motion
to prevent you from slipping back and to help lift yourself up

Double-poling too deep. Their cadence is usually similar to Endurance Skinning

What: This is simply a variation of Endurance Skinning described as conditions prevent them from going much faster.
above but used when the skin track is too deep or your arms or
We recommend you practice skinning on all types of terrain and
shoulders are too tired.
in all conditions because that’s what you will encounter at races.
When to use: When the actual skin track path is 20 cm (8 inches) The more versatile your technique, the more comfortable will
or more below the surrounding surface, you are forced to lift you be in any situation.
your arms higher than
normal in order to pull Boot-packing and Running
your ski poles out of the The technique for boot-packing and running is fairly straight-
snow. This can be im- forward since walking and running are the most natural move-
practical and too tiring ments to humans. Several critical details do, however, make a
for your arms and shoul- difference in efficiency.
ders if such sections last
for more than a couple of Top racers double-poling in deep skin track Boot-packing for longer races
minutes. during this 10 second segment. What & When to use: Boot-packing refers to walking up a steep
slope in your boots with skis attached to your backpack.The im-
How to train: Instead of poling the usual way (alternating push-
portant thing is that you use double-poling technique for this
ing off the opposite arm for every single stride) plant both of
(planting both of your ski poles at the same time).
your ski poles, in slightly off-set timing, only every third or fifth
stride, thus, using them only for balancing while your legs do How to train: Find a safe, steep slope (35+ degree) where you can
the climbing. You can practice this on any low to moderate an- set up 30-100 m (100-330 ft) vertical boot-pack. The right snow
gle terrain but best is a deep skin track, during your tempo (zone density for setting up a boot-pack track should allow for at least
3) or easy vertical endurance sessions (zone 1-2). half of your boot’s sole to form a step. Perform 3-6 climbs during
which you double-pole on every third or fourth step. Through-
Elite racers: Even top world racers do this when skin tracks are
out the first half of the arms motion, you are using your arms

for pulling, while in the second half (once ski poles’ handles are How to train: Find a safe, 30-40 degree slope that will accommo-
below your shoulders) you are using them for pushing, finishing date a 10-20 m (30-65 ft) vertical boot-pack. The snow should
with a full extension. Intensity will be dictated by terrain but you be fairly hard as the ideal foot penetration depth for good steps
can easily incorporate such a boot-pack section into your tempo shouldn’t be more than just above your boot soles. Perform
intervals (zone 3). It’s less suitable to incorporate these into your 6-10 climbs with the double-poling technique described in
VO2 max intervals (zone the “boot-packing for longer races” section, but with your arms
4) because of the time maximum force pulling and pushing on your poles while run-
required to transition un- ning (not walking) up the track. These should be maximal speed
less you are planning on efforts (so heart-rate intensity is not important) with about 1-2
performing the whole minutes of recovery between the climbs.
interval by boot-packing
(more on that in next Elite racers: All top sprint racers are very fast going up short
chapter). 10 second segment from boot-packs, covering four to six strides per every powerful dou-
2014 European Championships. ble-poling cycle with a cadence of around 90-100 steps per leg
Elite racers: All elite racers use the double-poling technique dur- per minute.
ing a boot-pack. They plant their poles, hunch themselves with
their heads tilted down, then pull and push with force while Running
their feet are doing three to five steps in one cycle. Cadence var- What & When to use: Some races have flat or false flat sections
ies greatly depending on the slope angle and depth of the track. that are covered on foot (with skis on the pack) that could be on
snow (on top or bottom of boot-packs) or on dry ground (gravel,
Boot-packing for sprint races (or on lower angle slopes) pavement, grass). These sections are covered by running.
What & When to use: During boot-pack sections in sprint races
or short (or lower angle) boot-pack sections in long ones, the How to train: To train for running on the snow, complete 6-10
technique is the same as described above but since it’s per- maximal efforts of 10-15 seconds with 1-2 minutes of active
formed on much shorter climbs, the cadence is higher as well as rest between. Use double-poling technique and lean into the
the force that is used for double-poling. stride, just like you would running in shoes, planting your poles

far ahead of you and doing about 6-8 strides per double-poling Kick-turns
cycle. Best is to practice on groomed or hard-packed snow with
Kick-turns are a very specific ski mountaineering skill best de-
minimal or no foot-penetration.
scribed using visuals so make sure to see our video below.
To train for running on
What: Racers use kick-turns to turn 120-180 degrees in the sharp
dry land, complete 5-8
corners of skin tracks that are called switchbacks.
efforts at speed of zone
2-3 intensity and 10-20 How to train: To train kick-turns, any climb with lots of switch-
seconds in length with backs is good. To maximize your time, set up a low angle skin
minimal or no recovery. track on a 25-35 degree slope with switchbacks every 5-15 m
For these, you can carry Running start at a World Cup race. (30-65 ft) or about 10-
poles in your hands with- 20 strides. This is long
out using them for half of the efforts while double-poling during enough to let you set-
the rest. Avoid doing these at your maximal speed as running on tle back into a nice skin-
dry, hard ground in ski boots is quite taxing on all your leg joints. ning rhythm. You should
The ideal surface is grass or soft-packed dirt. practice kick-turns in skin
tracks of various snow
Elite racers: On-snow running sections are regularly featured
conditions: from soft to
at the top of boot-packs at various levels of competition, while SkinTrack instructional kick-turns video.
icy, to deep powder.
dry-land section are almost exclusive to long races that are in
the spring months (such as Pierra Menta, Patrouille des Glaciers, Elite racers are masters of kick-turns and instead of losing time
etc). Top racers perform double-poling during the on-snow sec- and fighting the slope, switchbacks allow them to relax a bit and
tions and usually carry their poles on dry land to prevent from even pick up time on less skilled competitors. Aside from being
breaking their pole tips. highly practiced at kick-turns, elite racers actively look ahead
in the skin track to time their strides so they land in the corner
of the switchback (or slightly further) with their down-slope ski

(bottom foot) first to give them space for the other ski to swing turns.
around and up to the higher track. »» Longer traverses between turns allow for more rest.
»» Sometimes the snowplow technique is the most effective
Skiing way to ski tight spots or narrow, continuous trails.
Many of the rules that apply for downhill skiing work well for Additional Ski Descent Techniques
skimo descents. The differences between skimo skiing and pure
Side Slipping
downhill skiing are due to factors such as variable snow condi-
tions (crust, heavy snow, chopped up deep snow…) and gear What: Your skis are parallel to each other, slightly tilted on their
but the basics remain. upper edges, and perpendicular to your line of descent.
Here are our overall tips for improving your skimo skiing: When to use: This is an essential skill for fast descending on steep
icy and hard-pack slopes yet remaining under control. It is also a
»» Style doesn’t matter, speed does. great way if your legs need some rest but you don’t want to lose
»» Ski on your skimo gear often and in varied conditions. time by skiing slower.
»» As you get more confident, try going as fast as possible. How to train: Find a 30-40 degree slope that will accommodate a
»» On steeper, hard-pack or icy slopes side slipping is an ex- 30-60 m (100-200 ft) vertical descent. Conditions should be hard-
tremely efficient way to descend fast yet in control. packed but not icy. Push off the top and pick up some speed in
»» Always keep your head up, try to anticipate several turns the first 1-2 seconds. Instead of doing a proper turn, twist your
ahead. skis into the side slip position (described above) while keeping
your upper body facing downhill. Play by changing your pres-
»» Pay attention to course flags (ISMF rules state flags on de-
sure on the upper edges - to slow down put more pressure, to
scents are red).
speed up put less. Once you are comfortable with this make a
»» Do not blindly follow people in front of you. controlled turn to alternate sides every 2-3 seconds.
»» In deep snow, on race skis, “ride in the back seat“ - lean back,
knees bend, legs apart, hold them strong, and carve big Elite racers: During almost every event there is at least one sec-

tion where elite racers use Side Slipping to effectively control your feet to jump just enough that you clear the ground (10-15
their speed on challenging terrain and icy conditions while be- cm / 4-6 inches) and once in the air spin 180 degrees around the
ing able to rest their legs. ski pole to land below it. For precision and added safety, stop
after each one. Once proficient, you can proceed to link many
Jump Turns jump turns without stopping between them.
What: To change directions while skiing steep terrain or a nar-
Elite racers: All national level racers and above know how to do
row gully, instead of doing a normal turn, you jump off of the
jump turns but since such terrain isn’t featured in races much
ground with both skis and turn in the air.
they mostly end up using them only during their own back-
When to use: Most skimo race courses don’t have steep enough country adventures.
descents that using jump
turns would be very ef- Skating
fective, however, it is What: The motion is the same as skating in cross-country skiing,
an essential ski moun- however, it is slightly awkward with shorter ski poles. The side-
taineering skill. If your push motion with the legs is usually accompanied by double-
planned race features a poling with each stride or every second. Poling with each leg
section that is greater push (called V2 by nordic skiers) is more demanding but is faster
than 40 degrees, you on flat terrain. Poling with every second leg push (called V1, or
A couple of well executed jump turns
should practice this type in extreme steep terrain. paddling, by nordic skiers) is easier and allows for more power
of turn. when climbing.
How to train: Find a 30-40 degree slope that will accommodate When to use: Almost all skimo races have enough flat or false-
a 30-60 m (100-200 ft) vertical descent. It could either be a wide flat sections in the downhill parts that it’s worth it to practice
slope or a narrow gully. Conditions should be hard-packed but skating. When such sections last even 20-30 seconds, a good
not icy. Start right from the top and proceed down the slope with skater can easily pick up 5 seconds on the less skilled ones.
controlled jump turns - plant your bottom ski pole, then push off

How to train: Find a flat to false-flat groomed or hard-pack section When to use: Many skimo courses feature short narrow sections,
that is 20-100 m long. Perform 6-10 repetitions of skating the full such as forest trails or surprising turns, that sometimes all one
length while alternating two different styles. The first one, skate can do is to snowplow to manage the speed and avoid crashing.
only with your legs, without double-poling, while leaning your
upper body horizontally (down about 60 degrees) and rotating How to train: Find such a section of slope up to 30 degrees for
your shoulders and arms from side to side to help you generate practicing your snowplow. Your knees should be bent at all
the force to propel you forward. For the second style, skate as times (never locked and straight) while you are putting pressure
you normally would, by on the inside edges of your skis by pressing heavily on your boot
double-poling on every tongues. To make it challenging you can do a couple of drills
second stride. Arguably that you can repeat during each run:
the best way to improve
Pick up lots of speed and try to stop with a continuous snow-
your skating can be done
plow.
by training a couple of
sessions per winter on Go down a blue run and alternate between a snowplow and
cross-country skate skis. Kilian Jornet showing a great
double-poling skating technique. straight lining every 3-5 seconds.
Elite racers: All top world racers are proficient at skating since, by Do 4-6 repeats of 30-40 seconds of going down a blue run in a
ISMF rules, all races should finish with a skating section to pre- snowplow while transferring pressure from one ski to another to
vent collisions at the finish area. Below that top tier level, skating make nice turns.
skills vary significantly from superb to very poor.
Elite racers: Anyone that skis should be proficient at the snow-
Snowplow plow.
What: You most likely know what a snowplow or “pizza” is. It’s a
very basic downhill skiing skill but its effectiveness is not to be
underestimated and the saying, “Snowplow is a ski mountain-
eer’s best friend”, rings true when conditions are tough.

Giant Slalom tion maneuvers we won’t go into great detail about them here,
What: Skiing down a giant slalom course between gates. only a brief summary that you can use as a quick reminder at
any time.
When to use: All sprint races feature a section of skiing between
race gates.
How to train: Find a 30-35 degree groomed ski run (blue run)
that will accommodate a 50-100 m (160-330 ft) vertical de-
scent. Set up gates, ski poles or cones (or any object that you
can ski around) in a giant slalom format. Perform 10-20 descents
per session. Here is how such a course can look like - http://
en.wikipedia.org/wiki/Giant_slalom.
Elite racers: World’s top sprint racers, like Nina Silitch, regularly
set up a full sprint course and practice all their sprint skills that
way.
Skimo Transitions
We structured this chapter on technique in a way that goes
through the skimo racing skills based on the time they take dur-
ing a race. Since transitions take the least amount of time they
are at the end here; however, they are the skill that, if mastered,
will provide you with time savings while you can be recovering This is how an empty transition looks like at popular races.
Watch videos below to see how you can protect your gear.
from the previous efforts.
Since we have instructional videos ready for each of the transi-

Overall Tips for Transitions To free your hands for a transition you will need to take off
your ski pole straps and then put them back on once you are
Here are couple of overall tips for effective transitions:
done. Both of these moves can be done outside of a transi-
A. Visualize your transition maneuvers: tion area: a) take both pole straps off when approaching the
When you are 1-2 min from reaching a transition, run the transition and place both poles in your upper/uphill hand,
whole transition sequence in your head, visualize every de- b) once you leave a transition, and you are moving, put your
tail from the time you enter until the exit. pole straps on. No need to lose time doing it standing still.
B. Go to the front: E. Film your transitions:
Unless you are leading a race, transition areas will already be If you believe you are doing everything correctly yet still
busy when you get there, especially in popular races. Instead losing time during your transitions then it’s likely you are
of stopping at the back automatically, look over the people making easy to spot mistakes that are difficult to notice sub-
transitioning and see if there is space in the front as people consciously. Ask a friend to record your transition on your
might have already left the area. If yes, go to the front of the smartphone or camera then watch carefully for the unnec-
zone and transition there. essary movements that are slowing you down. Observing
others and watching yourself on video are some of the most
C. Protect your gear:
powerful ways to learn.
At popular races, transitions can be very busy. With 20+
people transitioning at the same time, and with more com-
ing in, it’s important to protect your gear. Poles and skis are As a quick reference, here are text instructions for each of the
the most vulnerable. Poles can protect at both bottom and skimo transitions, but to fully understand them watch the in-
top transitions by placing them between your feet. Skis are structional videos.
not vulnerable in the same sense as poles, that can break if
To practice your transition maneuvers simply go through the
stepped on, but they can get bumped and slide downhill. To
steps as described below. The terms “left” and “right” are used
protect them, make sure to always have one ski attached to
for illustrational purposes only. You can perform the transitions
your boots while the other is in your hands.
starting with whichever side you prefer.
D. Don’t bother with poles straps:

“Skiing to Skinning” transition sequence (skins on) “Skinning to Skiing” transition sequence (skins off)
Possible time to achieve: under 35 seconds Possible time to achieve: under 18 seconds
1. Plant your poles with your right hand and use them as a 1. Put ski poles on the ground above you or between your legs.
balancing point. 2. Lock right boot into ski mode, then ready the binding heel
2. With your left hand, unlock (the lever on) your right boot (twist or flip the lever) on the right ski into ski mode position.
and take off your right ski. 3. Slide the right ski back and reach for the right skin with your
3. Place poles on the ground. right hand. Rip the skin and while stepping down with the
4. Clean the base of the right ski and put a skin on. right boot stomp on the binding to lock the boot into the
heel.
5. Put your binding heel into climbing mode (twist or flip the
small lever) on the right ski, then place it on the ground and 4. Fold the skin and place into your race suit.
lock your right boot into the toe piece. 5. Repeat steps 2-4 for the left side.
6. While down, unlock your left boot, then release it from the 6. Grab your poles, zip up your suit and go.
ski.
7. Repeat steps 4 and 5 for the left side.
8. Grab your poles and go.

“Boot-pack to Skinning” transition sequence “Boot-pack to Skiing” transition sequence

Possible time to achieve: under 8 seconds Possible time to achieve: under 28 seconds
1. Place both poles on the ground above you. This maneuver basically combines two already discussed transi-
2. Reach with both arms behind your head. Grab skis with your tion sequences. Start with the “Boot-pack to Skinning” sequence
right hand and unhook them with your left. Leave the hook and once you have both boots locked in the toe pieces (step 4)
as is for now. continue with the “Skinning to Skiing” sequence.
3. Swing the skis down your right side with your right hand
“Skins off - top of last climb” transition sequence
and pull them out of the backpack loop with your left.
Possible time to achieve: under 15 seconds
4. Place the skis on the ground and lock both boots into the
toe pieces. (This could be done almost simultaneously.)
5. Grab your poles and go.
6. Once skinning, store away your ski hook.
Similar as “Skinning to Skiing” transition

above but performed simultaneously.

“Skinning to Boot-pack” transition sequence 6. Grab the skis with your left hand (if the ski loop on your pack
Possible time to achieve: under 8 seconds is on the right side) and the ski pack loop with your right. Put
the skis through the loop until the binding heels stop them.
7. Grab the skis with your right hand and the ski hook with
your left.
8. Push the skis behind your head and towards the hook and
attach them.
9. Grab your poles and run.
10. Don’t worry about the pole straps if it’s a sprint race. For
a longer boot-pack in other races you might want use the
straps for better pulling/pushing motion but it is a personal
This is a crucial transition in sprint races as it is always the first preference.
one. Do it quickly and you can fight for the win. Hesitate and Note: Never take off your skins at the bottom of the boot-pack,
your race will likely be lost right in that moment. even if the top of the boot-pack is the start for a downhill part
of the course (unless an official tells you to do so). It is both safer
1. Place both poles on the ground above/beside you.
and faster this way.
2. Park your skis with your toe pieces lined up (side by side).
3. Release both of your boots from the bindings. (This can be What to do for “Skiing to Boot-pack to Skiing” sequence
done simultaneously but requires lots of practice. It’s easier This maneuver is seldom required in races as very few courses
to do it in slightly off-set timing without losing much time.) have a descent leading straight into a boot-pack and then to ski-
4. Grab both skis and as you are standing up put them togeth- ing again. But if you encounter it, here is what you do:
er with bases touching.
1. Place both poles on the ground between your feet for pro-
5. Make sure to align the bottoms by tapping the tails on the
tection as people will be arriving with speed into this transi-
ground.
tion.

2. Unlock both of your boots simultaneously by reaching back Keep Working on Your Technique
with your arms. (For a short boot-pack you can leave boots
locked in a ski mode.) That is all that we have for you in the technique chapter. Re-
3. From here on proceed like you would during a “Skinning to member that technique matters a lot in skimo and that by con-
Boot-pack” transition. stantly practicing the right technique you will improve your
speed without the need for improvement in conditioning. The
What to do for “Skiing to Boot-pack to Skinning” sequence two best times to work on your technique are the very begin-
This sequence of events is almost non-existent in skimo racing ning of the ski season (very important) and then again when
but it surprised me (Stano) few times in Europe. It’s similar to the your volume goes down in the competition period.
one described above but it has a twist - at some point you will
have to put your skins on. Here is what we recommend to do: Now, let’s take a look at the physiological requirements and
training for skimo racing!
A. If it’s crucial to get to the boot-pack track quick then do not
put skins on at the bottom, do it at the top.
B. If you have time because there is already a line-up for the
boot-pack then put skins on at the bottom.
C. If you suspect the transition at the top of the boot-pack is
small or icy then it would be much safer and faster to put the
skins on at the bottom.
For actual maneuvers proceed based on the various transition
steps already discussed.

Chapter 5: 2. Intensity is the relative power output you maintain dur-
Training for Skimo Racing ing exercise. This is usually expressed as the percentage of
your maximum heart rate. You could also use vertical ascent
speed or any other quantifiable measure.
This chapter will discuss basic training principles, methods and
concepts for all aspects of skimo training, mostly for events last- 3. Time is the duration over which you complete the exercise.
ing longer than 20 minutes and up to a couple of hours. This can also be referred to as volume (a few paragraphs
down we will discuss the pros and cons of quantifying vol-
Most of these concepts have already been explained in great de- ume using duration, distance or vertical).
tail in other resources for endurance training. Specifically, train- 4. Type is the exercise mode/activity (running, skiing, cycling,
ing concepts for running, cycling, cross-country skiing, triathlon etc…) that you use to complete a training session.
or mountain biking apply heavily for skimo as well.
Principle of Specificity
Training Principles The principle of specificity can be applied to each of the compo-
nents of the FITT principle. Starting with Type, it is important to
Before a training program can be developed, several basic prin- train your sport specific technique to maximize results. By train-
ciples of exercise physiology must be reviewed and understood. ing specifically for your sport, you develop the supporting mus-
culature and the neural movement patterns necessary to make
Training Load Components your sport second nature. Cross training (performing training
through different sports) has its place and benefits as well, how-
Training load (or stress) is described using four components. Us-
ever, to keep improving in a certain sport you simply have to
ing these four variables known as F.I.T.T., it is possible to de-
spend the hours performing that sport.
velop a specific workout based on performance goals.
Within your sport type, training using a specific load (remember,
1. Frequency stands for the number of sessions in a given
load is the product of Frequency, Intensity, and Time) will allow
amount of time. This could be per day, week, month, year, or
improvements primarily at that load. For example, a college stu-
per single workout (reps).
dent who trains by completing the same 10km loop 3 times per
48 Chapter 5: Training for Skimo Racing Stano Faban & Eric Carter • www.skintrack.com
week at a set intensity will only become proficient at completing workouts, additional workouts with other goals are included to
that distance at that intensity and then plateau in performance. round out the training week. These might involve basic endur-
ance, recovery, technique, etc.
Principle of Progressive Overload

The human body reacts to stress – including a training stress
– by producing changes designed to lessen the impact of the
stress. This is the basic concept of training. The reaction has an
acute component that is experienced during and immediately
after the stress (in our case, exercise which causes an increase in
heart rate, breathing frequency, oxygen consumption, etc.) and
a chronic component as the body adapts (muscle hypertrophy,
improved endurance, exercise efficiency, etc.). For the second,
long-lasting component to occur, the body requires rest to re-
cover and rebuild.
Progressive overload as a training principle dictates a gradual in-

crease in duration and intensity of training over time to achieve
Lots of time on skis is a must, and pleasure. progress toward training goals. To utilize progressive overload
Pictured here, Eric, during a hard interval session. without causing overtraining, a system of periodization must be
used.
It is absolutely essential to choose training loads for specific key
workouts to replicate specific components of your goal com-
Periodization
petitions. These workouts should then be varied according to Periodization is the development of a training schedule that
the principle of progressive overload. In addition to these key allows for adequate rest and recovery between bouts of pro-
gressive overload. Periodization also introduces variety into the
training plan to achieve different goals throughout while avoid- Diminishing Returns
ing the monotony and risks of overuse by repeating the same
Increases in volume do not result in equal increases in perfor-
exercise over and over.
mance. Conversely, as volume is increased, the chance of expe-
riencing a setback or injury is increased exponentially.
Ease of Maintenance
The principle of ease of maintenance is best illustrated using a
running analogy. Running a 5-minute mile is easier after the first
time you break the 5-minute barrier. Every athlete who has set
a goal knows that once that goal has been reached, successive
efforts to reach the same performance are much easier.
This is important when developing a year-long plan. Once a cer-

tain level of fitness is achieved, the training focus can be shifted
to a different body system without a significant loss in initial fit-
ness. A good example of this is how many training plans focus
first on building a volume base. Skiers spend the summer run-
ning and roller-skiing to prepare their body for 3-6 hour work-
outs. Once the body is sufficiently used to that load, the volume
can be reduced and intensity increased.
The principle of ease of maintenance explains that athletes

don’t lose the fitness that they gained during the summer pe-
riod but rather maintain it by completing moderate volume and
increased intensity.
In the figure above, you can see that initial increases in training
volume and load can result in great increases in performance
outcomes. As training continues, greater loads are required to Planning Your Training:
see the same increases in performance or, if the training load is
maintained, only small performance increases occur. Goal Setting and Periodization
As athletes become fitter and more elite, the training load re- To design and implement a training plan that will see you im-
quired to improve performance becomes extremely high and prove requires motivation, dedication, and time.
the risk of injury is also very high. The biggest training loads are
often accompanied by injury and overtraining. When to Start Planning?
The most ideal time to start developing your training plan is in
the off-season. It may be hard to start planning ahead eight to
twelve months, but this is necessary in order to maximize your
Duration vs. Distance vs. Vertical Ascent:
training. A six to eight month plan works well, and while it is
never too late to start training, a one to two month plan will see
Runners and cyclists frequently track their training by re-
limited results.
cording training duration (time) and distance. For skimo,
tracking duration and vertical ascent provides a more
Example: Skimo racers with an emphasis on winter races (Janu-
accurate assessment of training load than duration and
ary - March) have an off-season in April and May.
distance, or any single variable alone.
A barometric or a GPS altimeter watch (like the Suunto Goal Setting

Ambit3) that measures cumulative vertical ascent is ex- Goal setting is extremely important to any competitive athlete.
tremely useful for skimo and mountain running. Combin- Down the road, it is difficult to evaluate progress in the right di-
ing this with heart rate data allows you to see the total rection if you don’t know your destination in the first place.
effect of your training, that is the combination of how far
you went (how much you climbed) and how intense it To set your goals, begin by making two lists. The first list, the
was (avg. heart rate). big picture list, should be all your planned competitions for
the year; include every competition, even the little ones. Also
include major trips and time trials. With each of these events, ing would be a great specific goal.
include your desired time or placing. Finally, include any other
season goals (including nutritional or psychological goals). This second list should also include daily non-training tasks that
might be applicable towards your primary goals. These could in-
After completing your list. Each goal that you included should clude carrying around a water bottle or a certain amount of time
be assigned a priority level from A to C: spent stretching each day.
»» An A-event is the highest priority and These goals are going to drive your plan-
you should be selecting only two to
Primary Goals Include: ning. Once they have been established,
three at this level. Examples might in-
»» Competitions the training plan is developed in reverse -
clude the National or World Champion- »» Major traverses, summits, or trips working from the final goal back to when
ships. »» Other training or lifestyle related you plan to start training for it. Next we will
»» B-events are medium priority and goals discuss how training is organized in a year.
should include the major races of your
season. These could be the national cup Secondary Goals Include: Periodization and Training Plan
races. »» Specific aspects of strength and Development
»» C-events are either training goals or rac- technique to be improved
A written training plan is an important tool
es that are essentially treated as training. »» Day-to-day tasks to achieve in an athlete’s toolbox. The plan exists to
No consequences exist if you perform primary goals break up the year into periods and to guide
poorly or decide not to compete. development of individual workouts to
achieve specific goals in each period. Good
The second list, the daily tasks list, should
planning also helps to prevent overtraining by ensuring sched-
include specific goals that can be targeted on a daily basis to
uled rest periods. Finally, it is helpful to highlight important
work towards your season goals. A good intermediate step is to
competitions in your plan. Whether you have a coach write your
examine the strengths and weaknesses you observed in your
plan or you write it yourself – get it done and use it.
previous season. If you lost significant time on boot-packs in
races last year, improving strength and technique for bootpack-
Some athletes train best with daily workouts outlined in ad- sports, etc...
vance while others work well with weekly goals that can be met »» Sport Specific Preparatory: With the arrival of fall, training
while being flexible on a daily basis. The important part is to stay for skimo should become more specific with focus on endur-
accountable to your goals and keep training. ance and intensity workouts primarily done using skimo race
gear. Early in this sub-period, when athletes are still mostly
Remember from earlier that periodization is the breakdown of a
dryland training, skimo specific workouts such as roller
training year into periods with workloads and recovery sessions
skiing, pole hiking, and bounding should be performed on
that are tailored towards specific goals. These periods are then
regular basis. Once the snow flies, athletes must transition
broken into cycles to structure the training plan. Each period
from dryland training on to snow starting with workouts
has a specific purpose that works to accumulate training as you
that focus on technique. Throughout this whole sub-period,
approach your racing season goals. Following periodization as
tempo, threshold and VO2 max intervals should be a staple
outlined below allows for peaking - being at your best perfor-
of the training plan. Training volume is at its highest point of
mance level at the time of a competition.
the whole training year during this sub-period.
Annual Training Plan Periods Competition period
Preparatory period The goal of the competition period is to allow the athlete to
peak. Levelling off training volume and moving into a mainte-
The preparatory period is the meat of the training year. This is
nance mode marks the switch to the competition period. Pri-
the time you get into shape, build your base, and ramp up your
marily composed of cycles of tapering, racing, and maintenance
intensity. Competitions may take place during the preparatory
training, this period should cover the majority of important
period but not important ones. The preparatory period is fur-
competitions in the season. With training load reduced it is a
ther broken down into two sub-periods:
good time to focus on technique skills once again.
»» General Preparatory: This is early in the training plan and
includes a variety of cross training activities. Focus should be Transition Period
on general endurance activities and can include roller ski- The transition period provides a chance for much needed rest
ing, cycling, running, cycling, hiko-running, climbing, playing and recovery after the stress of prolonged competitions. Lower
volumes, low intensity and variety will help you recover. This is you split things up. Mesocycles are structured to fit within each
also a good time to heal your injuries should you be carrying any of the periods. Depending on the length of the period, it may
from the racing season. contain one or more mesocycle (The preparatory period may
contain six mesocycles while the transition period may just con-
Typically, a skimo racer’s training periods fall with the four sea- tain one). Each mesocycle should have a focus or goal and fit
sons: ski competition season is January to May, transition is May within one of the periods described above.
to June, and preparatory is July to December. A one-sport ath-
lete might have the three main periods spread over a year, while Microcycle
multi-sport athletes (for example a skimo racer in the winter and
The training year is grouped on the smallest level by the week –
mountain bike racer in the summer) might have the year split
also called the microcycle. Just like the mesocycle, the microcy-
into six periods (completing the three periods twice).
cle should have an overall focus or goal that drives the training
Example week plans for each period are provided further below during that period. These could be building volume, recovery,
and describe specific workouts and goals. tapering, or peaking.
The macrocycle, mesocycle, and microcycle can also be called

Planning Structure the training year, block, and week respectively. Many other
Macrocycle terms exist for grouping the training year but the concepts of
This is the training year and contains all three of the periods. In periods and planning structure are almost universally accepted
the case of the multi-sport athlete, there may be two macrocy- by elite coaches and athletes.
cles in the calendar year. For single sport athletes, not much em-
phasis is placed on the Macrocycle, as it is usually just “the year”. Building Your Plan
Next, it’s time to build your calendar – I like to use Microsoft Ex-
Mesocycle cel for this.
Mesocycles typically correspond with a month – usually there
First, you need to identify your periods. Your primary/important
are four to six microcycles per mesocycle depending on how
competitions and goals are the cornerstone of the plan so first
mark your competition period. This should include all of your ple, the transition period would be April to May with June as
‘A’ and ‘B’ events of the season (‘C’ events can fall outside your building phase to work into the preparatory period.
competition period).
While progressing through your yearly training, within each
Once the competition period has been marked, the preparatory week you should be able to answer the following question:
period can be determined. A single-sport athlete should plan a
roughly six month preparatory period. If you are focusing on ski- »» What period am I in?
mo races from January to March, then tracking back six months »» What are the week’s goals?
has you starting your preparatory period in July. »» Considering these goals, what targets do I have to achieve?
(hours or vertical of training, number and duration of inten-
The preparatory period should be broken into four to six week
sity workouts, etc.)
mesocycles. Each mesocycle should have a purpose; early in the
period will be building back up to normal training volume, mid- How Hard Should You Train?
period will likely be building up volume (Progressive Overload We have covered how to set up your training plan but what
Principle), and later in the preparatory period will come increas- about individual workouts? The next section explains train-
es in intensity. These are my three mesocycles for the prepara- ing zones and provides some example workouts. Before that
tory period. Once they have been identified, you can plot indi- though, a small physiology lesson is needed for everything to
vidual weeks (microcycles) into your Excel sheet. These should make sense!
be tailored to the focus of the mesocycle using the other train-
ing principles. Maximal Oxygen Consumption
Your transition period should link last year’s competition period All exercise requires metabolism of oxygen by working muscles.
with the current season’s preparatory period. I like to leave a The volume of oxygen we consume per minute of exercise is
fuzzy boundary between the transition and preparatory period abbreviated as VO2. At rest, VO2 is extremely low, with oxygen
as it is hard to predict how much rest is necessary at the end of being consumed only to maintain basic body functions such as
a season. Plan on taking it easy for a while, then slowly working digestion. During exercise, as intensity increases, so does VO2.
your way back into the preparatory period. In our above exam- Near our maximal exercise capacity, VO2 peaks and cannot in-
crease further (even despite increases in intensity). The peak is Athletes commonly undergo testing to determine their VO2 at
called the VO2 max. This value, usually expressed in milliliters submaximal workloads and their VO2 max. The VO2 max value
of oxygen consumed per minute, corrected for body weight, is does not provide any specific training information and rather is
an indicator of aerobic capacity. While the best endurance ath- typically known as a “vanity number”. Submaximal VO2 values,
letes typically have the highest VO2 max, many elite athletes however, can be used to determine optimal training intensities
fall within a range of values. Aerobic capacity (VO2 max) can be by evaluating the VO2, exercise workload, and heart rate.
improved with training but it is generally accepted that one’s
potential to improve VO2 max is limited to a certain range deter- Lactate Threshold
mined by their genetics. Lactic acid is a byproduct of anaerobic metabolism during in-
tense exercise. At rest and moderate exercise intensities, lactic
acid is cleared as quickly as it is formed, but as intensity increas-
Real world VO2 max values: es, production exceeds clearance and lactate begins to accumu-
Average untrained male will have a VO2 max late in the bloodstream. This tipping point is known as the onset
of about 35–40 mL/(kg·min) while a female will of blood lactate accumulation or the lactate threshold.
score about 27–31 mL/(kg·min).
Skimo races are commonly performed at the intensity of the
Historically high values: lactate threshold or the limit of aerobic metabolism. For this
96.0 - Bjorn Daehlie (legendary nordic skier) reason, training to increase the lactate threshold is extremely
89.5 - Kilian Jornet (runner and ski mountaineer) important. Training increases the lactate threshold, pushing it
76.6 - Bente Skari (female nordic skier) closer to VO2 max. The best athletes have a threshold that is ex-
tremely high and very close to their max capacity. This is argu-
We suspect these numbers in skimo (for male): ably more important than their true max.
Top 10 in World Cup: 80+
Top 10 in North America: 70+ Lactate testing is useful to monitor training progress by deter-
Recreational: 50-70 mining the lactate threshold and looking for improvements. It
can also be used to ensure proper pacing during long slow dis-
tance workouts. Finally, lactate testing can be used to determine Training Zones and Heart Rate Monitors
optimal training intensities.
Training zones define ranges of intensity level during exercise.
Zones are usually designated as a percentage of your maxi-
mum heart rate (HRmax) but could be expressed in terms of any
physiologic variable that increases with exercise (VO2, lactate,
breathing rate, etc.). By staying within a zone, you are maintain-
ing a workload (speed or power output) that keeps you within
the designated heart rate (HR) range.
A common question that I get as an athlete and coach is: “Should

I train with a heart rate monitor?” The answer usually is: “it de-
pends!” They are a very useful tool when used properly. The main
issue with HR monitors (or any other training technology) is an
excessive focus on that tool and the data it provides. Becoming
a slave to your HR monitor is not the best way to train . Knowing
when to use your HR monitor and when to train by feel is a skill
that even highly trained, elite athletes struggle with.
Example: An athlete who normally trains too hard would find

great use in a HR monitor that allows them to set their Zone 1
HR limits with an alarm that sounds when they push out of that
Above, the untrained subject (solid line) has a lactate threshold zone.
that corresponds to a lower speed (or intensity) than the trained
subject (dotted line). Alternatively, some athletes become slaves to their HR monitors
and try to stick to the prescribed workout at all costs. An athlete
who is early in an illness may be attempting to complete a tax-
ing 4 reps of 4 min lactate threshold interval set and finds he workout, especially on hilly terrain, allowing the pace to increase
has to push at a higher than normal pace/speed to hit Zone 4. to Zone 2.
By pushing so hard at the onset of an illness he may make the
illness worse. Such athletes need to focus less on the HR monitor Zone 3: Tempo. The tempo zone sits just below your anaerobic
and more on how their bodies feel. (or lactate) threshold. Tempo workouts usually consist of longer
intervals and are used to increase the anaerobic threshold. For
Most modern HR monitors will record your data and allow you longer races, your race pace may fall in Zone 3.
to download it to a computer. This is an invaluable feature to
analyze workouts and races. Additionally, a barometric (or GPS) Zone 4: Threshold. Threshold intervals are usually less than six
altimeter is useful for both quantifying vertical gain as described minutes and represent a pace that is just above your anaerobic
above, and as a critical navigation tool in the backcountry. threshold. Zone 4 intervals are used to increase VO2 max. This
pace cannot be held for an extended period and if you push into
Determining Training Zones Zone 4 during a longer race, you may quickly deplete your en-
ergy reserves. A sprint race usually occurs at a pace in Zone 4
Training zones are a subject of wide debate as there is no perfect
and 5.
definition and zones mean different things to different people.
Be wary of anyone that says their definition of a zone is perfect. Zone 5: Maximal/Sprint. Zone 5 is not often used in ski moun-
For this reason, we try to keep things simple and stick to five taineering except for the shortest intervals and technique de-
main zones. velopment.
Zone 1: Easy. This is your endurance and long workout zone and For beginner athletes, we recommend keeping the following
makes up the majority of volume completed in the preparatory conversation points in mind and then using a HR monitor to ob-
phase. Recovery workouts should be limited to low Zone 1. serve your HR during the training session:
Zone 2: Moderate. This is an in-between zone that is rarely pre- »» Zone 1: Conversation is easy. You can give an in-depth ac-
scribed by coaches (because it provides little gain) but in which count of your last race or epic training day without having to
athletes often find themselves. It is easy to lose focus in an easy pause and gasp for breath.
»» Zone 2: Conversation is still reasonable but you catch yourself »» Zone 4: 90-95% MHR.
with a few deep breaths every few sentences. Seldom used »» Zone 5: >95% MHR.
training zone. Too hard for the benefits of long slow distance
Elite athletes should absolutely have their lactate threshold test-
workouts but too easy to increase lactate threshold and VO2
ed on a semi-regular basis. We recommend testing at least once
max.
in the General Preparatory and the Sport Specific Preparatory
»» Zone 3: A true conversation is not possible. You can get out a Periods and once in the Competition Period.
sentence or two at a time but that is about it.
»» Zone 4: Not possible to get out more than a word or two at a A lactate threshold test is a maximal protocol similar to the one
time. described above but the blood lactate concentration is meas-
ured at intervals that allow the sport scientist to define specific
»» Zone 5: No talking.
training zones with a high degree of accuracy. This test could
Athletes who want a more specific definition of their HR zones performed in the field on skis or indoors on a treadmill or a bike
can complete a field test to determine their maximum HR. Find trainer.
a hill that is moderately steep (preferably a grade that is just run-
nable) and takes approximately 15 minutes to complete. Start Applying FITT Principle to Designing Workouts
at the bottom at a slow jog and in the first five minutes increase
Using the FITT principle described earlier, we can prescribe any
slowly. Maintain a strong pace for the middle five minutes and
workout throughout the season. Workouts can then be classi-
then push all out to the top for the last five minutes including
fied into several types that include Recovery, Easy Vertical, and
a sprint to the finish. With this method, you should be able to
Intervals.
determine your maximum HR and use it to calculate the zones
below. Untrained athletes should not attempt a maximum HR Easy Vertical workouts are synonymous with the “distance”
test due to the risk of injury. workouts so common among runners. These are completed at a
conversational pace where breathing should not inhibit speech.
»» Zone 1: <75% MHR.
Heart rate should be maintained primarily in Zone 1 and only
»» Zone 2: 75-80% MHR. occasionally in Zone 2 due to terrain variations.
»» Zone 3: 80-90% MHR.
Recovery workouts are intended not so much to provide a train- ally increased to 20-25 min and/or three repetitions.
ing load but to encourage muscle recovery. Very light (Zone 1
and under) running or cycling is ideal to loosen up stiff muscles It is extremely important to maintain a steady intensity (Zone 3)
after travel or intense workouts. Recovery workouts should be throughout the interval without pushing to Zone 4-5. Pushing
paired with stretching and massage to maximize the effect. Fif- above your threshold in the first interval can compromise the
teen to 45 minutes is the ideal duration. intensity of the second interval. Rest should be at least five min-
utes (sometimes longer when descent is required)
Athletes talking about Interval workouts can be referring to
a variety of intensities and durations and the difference in ef- These workouts can also be used as a race simulation by com-
fects can be significant. Intervals imply a change in intensity for pleting three to four repetitions with efficient transitions and
a specific amount of time and usually refer to higher (Zone 3-5) descents.
intensity training.
Marathon Over/Under
Skimo Workout Examples Another race pace effort that is best performed in a group. After
Below are several examples of high intensity interval workouts. warming up, the group begins skiing at low Tempo (Zone 3) pace.
Each example uses a set-repetition model similar to weight Each member of the group takes turns attacking and speeding
training. A sufficient warm-up is important, especially during ski the pace up to high Threshold (Zone 4) for 10-30 seconds. These
sessions in cold temperatures. Fifteen to twenty minutes is usu- attacks should be somewhat random, approximately five min-
ally adequate. Similarly, a brief cool down is important before utes apart, utilizing terrain features, with the goal to be for the
completing the workout. group to maintain contact with the attacker. The Tempo portion
of the workout should be approximately 40 - 60 minutes.
2 x 20 min Tempo
3-5 x 3-5 min VO2 max
Race pace efforts are important for increasing lactate thresh-
old and should be performed on snow to maximize ski-specific Pushing at efforts above race-pace is important to improve aer-
gains through practicing the same movements as your main obic endurance and power. This workout features prominently
sport. Early season efforts should be shorter (15 min) and gradu- in the Preparatory Phase and can lead to significant gains. Early
season, the intervals should be completed as 3-4 reps of 3-4 min vourite workout! Obviously, you can mix powder skiing into any
at Threshold/VO2 max pace (Zone 4-5). As the weeks progress of the above workouts but this one is meant to be done mainly
both repetitions and duration can increase to 5 reps of 5 min. as a Zone 1-2 ski touring day with friends.
Increases should only be made when post-workout recovery Dryland Training

time needed is reduced. A good rule of thumb however is to
The workouts above can be easily adapted to dryland running
complete at least two workouts at a given load before increas-
or roller skiing during the summer and fall months. Trail running
ing. Rest should be equal to the interval. Beyond six minutes, it
is generally accepted as the best summer training activity for
is difficult to maintain the intensity level through the duration.
ski mountaineers but roller skiing, cycling, hiking, and climbing
should be included in the plan as well.
Speed Work
Supramaximal intensities (above VO2 max or Zone 5+) are im- During the General Preparatory Period, when volume is a priori-
portant for transferring gym strength gains to your primary ty over intensity, Hiko-Runs are a common training component
sport as well as increasing leg turnover and for sprint races. They for ski mountaineers. They usually involve a mountain objective
also improve lactic acid tolerance and clearance. Frequently, su- that require running, hiking and scrambling. These sessions may
pramaximal workouts are completed during a medium-long du- be longer than a typical long run due to a slower pace. Volume
ration, easy vertical ski. For example, during a 1.5 hour Zone 1-2 is increased but wear and tear on joints is usually lower than a
ski, complete 6 to 10 times 30 second sprints with a one minute similar duration run.
rest between. Heart rate is not important here as these are full
out sprints. Running with poles allows a sport specific movement for ski
mountaineers and frequently provides useful added balance in
A similar, but harder, workout is 30 seconds on (Zone 5+) and 30 the mountains. A hiko-run combined with poles can be very ef-
seconds easy skinning for 15-25 minutes in total. fective. Similarly, in the Sport Specific Preparatory period, steep
uphill bounding with poles is an excellent substitute for ski in-
Powder Skiing tervals. The 4-5min VO2 max workout described above can be
This section wouldn’t be complete without most athletes’ fa- adapted easily to dryland training by finding a steep climb and
tackling it running with poles.
Most of us need a break from running during the summer for

one reason or another, and completing brick workouts is one
way to take off some of the strain. The term is taken from triath-
letes using multiple training modes during a single training ses- Eric and Melanie Bernier
sion. In skimo terms, this could involve completing a five hour roller skiing during a
volume workout that starts with an hour bike ride commute to a summer SkinTrack
training camp.
trail-head, then a three hiko-run up and down a mountain, end-
ing with a ride home. By breaking up the modes, the long work-
out becomes much more manageable while retaining a positive
impact on endurance.
Example Training Weeks

First two tables on the following page are examples from vol-
ume-building weeks during the Preparatory Period.
The single intensity session mid-week should focus on longer Stano racing in an uphill
intervals: 10-15 minute intervals at Tempo pace (Zone 3) or just time-trial to compare
above, with 5-8 min recovery in between. Three efforts should to a previous year.
be the goal (45 min total at intensity effort) but two is sufficient.
Other days should focus on accumulating vertical through easy
efforts. Strength training this time of the year targets muscle
strength and strength-endurance - major muscle group exercis-
es with 3-4 sets of 3-6 repetitions or 3 sets of 10-12 repetitions.
This 12-hour week table is appropriate for an athlete working part-time with a heavy focus on training. This should include approxi-
mately 6000 meters of vertical ascent. (Preparatory Period)
12h Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Interval
Strength Recovery Run Strength Easy Vert Easy Long Vert
Morning Session
1h 0.5h 1h 2h 3.5h
1.25h
OFF
Easy Vert Easy Vert

Afternoon
1.5h 1.25h
The 8-hour week table is more suitable for a dedicated athlete working full time, and would include approximately 4000 vertical meters.
Skipping the Friday workout could further reduce hours. (Preparatory Period)
Interval
Strength Easy Vert Easy Long Vert
Morning Session OFF
1h 1.5h 3h+
1.25h
OFF OFF
Easy Vert
Afternoon
1.25h
Athletes with limited time for training need to be strategic The stress of work and social situations with additional travel
with their workouts. In the absence of sufficient vertical ascent, and race stress cannot be overlooked and should be factored
intensity can assist with race preparation. If adding a second in- into a training plan when determining rest days. Early in the
terval session, intervals should be shorter but slightly more in- week, intervals can be longer and later in the week, an intensity
tense. These could be in the 4 to 6-minute range, above lactate should be short with a focus on technique and speed.
threshold, approaching VO2 max (Zone 4). Recovery should be
equal to one and a half times the interval time with heart rate No need for an example from the transition period. This is the
recovering significantly. time of year for the ski mountaineer to be out enjoying spring
ski conditions and warm valley temperatures. It is the time to
Easy vert sessions should be highly disciplined to maintain a remember the fun of trail running, mountain biking, and rock
Zone 1-2 pace in order to avoid compromising interval sessions. climbing or whatever else your summer distraction might be.
Even with limited hours available, an effort should be made to
include at least one half to full day workout where significant
vertical is accumulated. This may be a training specific session
or informal touring.
Once in the Competition period, training should be reduced

to a maintenance level with the primary focus being on rest and
recovery from races. The two tables on the following page show
examples of pre-race weeks. Weekly hours may range from 6 to
10, including races.
Rest and recovery must be emphasized in this period. Seasons Balance stress and recovery during the Competition Period well. If you arrive
cannot be made by training in the competition period, but they tired to the start line it will be very hard to achieve the goals you set before the
season. Photo credit Rick Carter.
can certainly be ruined. Too much training at this time and per-
formance will suffer. Special attention must be given to non-
training stressors (NTS) during this period.
Easy Vert
Interval
with short Easy Skinning Individual Easy Skiing
Morning Session Travel
Speedwork 1h Race 3h 45min
1.5h
1.5h
OFF
Easy Skinning
Vertical Race
Afternoon or Running Travel
45min
1.5h
6.25h Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Easy Vert
Interval
with short Easy Skinning Individual
Morning Session Travel Travel
Speedwork 45min Race 2h
45min
1.25h
OFF
Easy Skinning
Vertical Race
Afternoon or Running
45min
45min
* 6.25h = 6h 15min
Structuring day-to-day training »» Day 3 - Your long endurance (2-6h) Zone 1 workout should
fall on this day. This is a good day to go out with friends and
As long as you balance training with recovery, there are many
just enjoy.
effective ways of structuring your day. The following two day-to-
day structures are Stano’s favourites and will provide you with »» Day 4 - Recovery Day. Not every recovery day needs to be
personal examples of what has worked well for him over the complete rest but at least every second one should be. A
years. short easy run, swim, or a spin on a bike is an effective recov-
ery workout.
3 + 1 cycle The only draw back of the 3 + 1 cycle is that it doesn’t match our
A several week period of training can be structured around a cy- society’s structure of seven day week schedule. Therefore, it is
cle during which three training days are followed by a recovery more challenging to follow if you have children or lots of com-
day. The following is an effective way of structuring this cycle: mitments that revolve around that schedule.
»» Day 1 - You are getting back into things. A Zone 1, 1.5-3h 3 + 2 cycle
workout with focus on technique drills and/or a couple of
This cycle is defined as: three days of training are followed by a
1-2 min Zone 3 pick-ups with at least 5 min of easy skinning
day of rest, then continues with two days of training followed by
in between.
another day of rest. Since this cycle has seven days (3+1+2+1) it
»» Day 2 - This is your intensity day; however, it is not benefi- is more practical to follow if your schedule has to follow our soci-
cial to do this intensity day in every 3+1 cycle, every second ety’s schedule. The cycle could be effectively structured like this:
rotation is fine. Schedule your Zone 3-5 intervals (depending
on the goal of the workout) here and you will get specific »» Day 1 (Monday) - Rest day.
interval work while bringing your great technique from Day »» Day 2 through Day 5 - Follow the 3 + 1 cycle from above.
1 into these fast efforts. Remember, skimo is not all about Rest day will fall on Day 5.
cardio and strength training but also technique. If you are
»» Day 6 and 7 (weekend) - Schedule your back to back endur-
not doing an interval session on this day, you can do a hard
ance Zone 1-3 workouts (touring days, hikes, mountaineer-
strength training workout instead.
ing) here or make one of those days a hard strength training
session (or climbing or equivalent). Proper training when specializing in sprint races, however, will
During this cycle you can either take complete rest on both of have you sacrifice some endurance training in order to ade-
the rest days or just make Day 1 completely off and perform only quately rest for more frequent high intensity intervals and de-
a recovery session (30-50 min jog or a spin) on Day 5. Again, like manding strength training sessions.
mentioned in the 3 + 1 cycle, make sure to get adequate rest.
Athlete Specialization Example - Nina Silitch: Once Nina decided to focus on

sprints, she adapted her training substantially to maxi-
As you have probably realized by now, skimo athletes have the mize her speed. This impaired her endurance abilities,
opportunity (or a need) to specialize within the sport. likely due to less time spent endurance training in order
to accommodate the increased intensity of sprint specif-
It is physiologically very difficult to excel in a long teams race ic workouts. Her adjustments paid off and she won two
if you are a sprinter and vice versa. Some of us simply excel in sprint World Cup races and a silver medal at 2013 World
short events while others are more suited for longer ones. If your Championships.
ambition is to succeed at a high level, then it will be critical to re-
alize your natural strengths and start focusing on those early on.
There are also athletes in early stages of development, or those There are of course, a couple of skimo athletes that are great in
transitioning from other sports, that might need to focus on ver- all race formats; however, we think, this is more likely due to the
tical races first as they are technically less demanding than other early stage of development in which we find our sport, rather
disciplines. than their absolute athletic superiority. This is not to diminish
anyone’s performances but rather comparing skimo to evolu-
Training for Specific Race tionary trajectories of other much older endurance sports (cy-
cling, cross-country skiing, running, etc).
Since vertical, individual and teams races have very similar re-
quirements on athlete’s conditioning, training for any of them
does not need to be to very specialized (although a vertical spe-
cialist does not need to train skiing or transitions).
Recording Your Training »» Strava - Supports import from multiple watch manufactur-
ers. Can be used to compare times on specific routes for run-
Keeping a training logbook is very useful to both recreational ning and cycling - Strava.com
and elite athletes for several reasons. The principles of training, »» TrainingPeaks - The most highly featured. Import files from
especially periodization and progressive overload, rely on the other devices and analyze. Most functional when working
ability to increase training loads at regular intervals. Recording with a coach who can interact through the coaching soft-
completed training lets you know exactly how much to increase ware - Trainingpeaks.com
your training load. Additionally, it provides insight into your re-
Experiment with several services to determine which interface
covery. Repeated weeks of heavy training become noticeable
you prefer. I suggest choosing one main service (Movescount for
and a glance back through your log may reveal that a rest day
example) and configuring your device to automatically upload
is not only OK but mandatory. Finally, a training log provides a
to a second service as well (Strava or TrainingPeaks). It’s good to
record of all the cool stuff we get to do in the mountains! That
have a backup, and also consider a basic paper logbook.
alone is enough reason for me.
Most athletes I work with use some sort of device to assist their
Important Training Log Information:
training. HR monitor with an altimeter is a valuable tool for
»» Date
ski mountaineers. Almost all modern training watches can be
paired with a computer to download and analyze a wealth of »» Day’s Workout Information (Warm-up, 2x15min Tem-
information from a training session. Specialized software makes po, Cooldown)
the analysis easy and acts as an extensive training log. We sug- »» Total Training Duration and Vertical (time and meters/
gest the following free online training logs that can be used with feet)
or without a device: »» Notes and How You Felt
»» Suunto Movescount - Best when used in conjunction with a »» Sleep Log (Hours and Quality 1-3)
Suunto watch but data can be entered manually or using a »» Recovery Notes (list any recovery strategies you em-
smartphone app - Movescount.com ployed: 30min stretching and rolling)
Skiing - Training for the Downhills Specificity of Skimo Gear

While we are sure that good ski instructors and alpine ski rac-
In order to maximize our advice on specific skimo ski training we ers can teach you a lot, and we recommend taking a lesson, it
consulted Nina Silitch to help us with this section. Our on-snow is tricky to estimate whether their advice applies 100% as the
ski technique tips were summarized in the previous chapter (on super light skimo gear behaves differently from the gear they
technique) and here we will take a look at couple of principles, are used to. Therefore, just like with skimo endurance training,
strength exercises and dryland training drills. we strongly believe that to ski fast in a race one should ski on a
skimo race specific gear as much as possible, in all conditions,
and over all kinds of terrain.
Ski Fast
This is quite obvious but worth stating. Try to push your speed
comfort limits when conditions are good as this will help you
build confidence for when they are less favorable. As your com-
fort level improves you will able ski fast much easier. As you pro-
gress, try to ski fast in all conditions and terrain.
Ski Frequently but Focused

Lift-accessed skiing, even few times a season, can improve your
skiing significantly. The obvious benefit is that it will build your
ski specific leg strength and will let you accumulate lots of time
practicing good technique. Make sure to ski your race gear on
such days and to have specific goals figured out before each
Style does not matter, only speed does. But good technique/style
will let you be in control and ultimately ski even faster. run. This will maximize your training time.
Example: During one run you can focus putting pressure on your Balance and Coordination
bottom ski to improve control in icy conditions, while during an-
Great balance and coordination are strong prerequisites for be-
other, you can focus on a smooth ride down a mogul run.
coming a fast downhill skier. So whether you are doing strength
training or choosing between types of activities you are going
Ski with Better Skiers to do on any given day, do things in a way that challenge your
If you ask great skimo skiers to slow down and let you ski behind coordination and balance. Running downhills, climbing or play-
them you will be able to learn to pick the best/fastest ski line. ing hockey is obviously more beneficial from that perspective
Some of the fast skimo skiers are good teachers as well, and they than road riding.
will able to tell you the how and the why. But many fast skimo
skiers simply need to be observed as they just have great intui-
tion and feel. Either way, seek them out.
You can do free weights while standing or sitting,

or you can do them on a fitball to engage your core,
hips, legs and back as well.
An effective skimo ski technique: slightly leaning bacwards,
hands out to keep balance, and legs strongly locked. If you
do it right, you will have a big cloud behind you :)
Fast skiers are strong but more importantly their brain can ask falling. Practicing this brain-to-muscle connection on a regular
their muscles to adjust quickly to a new situation. This ties into basis is as essential as changing oil in your car - it will work but
the previous paragraph about balance and coordination, mean- not very efficiently.
ing, choice of activities or the way you do your strength training
will have big impact on how fast you can react to changes in
terrain while skiing.
If you can hold this position easily for 60 seconds then do it with
closed eyes. You will have months of practice ahead of you!
Mountain biking and Technical downhill

You can do squats on flat ground or on a balance board.
running
One of the best ways to practice many of the principles above is
Physiologically, anything that any of your muscles do at any mo-
mountain biking or technical downhill running. These will chal-
ment is controlled by your brain. When the balance board flips
lenge your coordination and balance, but most importantly the
quickly one way, a signal from your legs/muscles is sent to your
two activities will force your to react rapidly in search for the
brain which decides what to do and then sends a signal back
best line.
to your muscles to react to that change, and prevent you from
Strength Training for Skimo Racing Weight should be adjusted to complete between 10 and 15 rep-
etitions of each exercise per set. The routine below uses a ‘su-
Strength training is an important component for skimo racers perset’ structure. Start with the first group (superset) of three
and should not be overlooked. While some athletes struggle to exercises and complete three sets of each exercise, then move
take the big steps necessary in a boot-pack and some can’t fin- on to the next superset. After going through everything, repeat
ish a long descent without taking a break, an athlete with good the whole workout two to three times.
strength-endurance is going to be able to charge up a boot-pack
and rip the descents. Core strength is important for maintaining The workout below will go in this order: one set of Barbell Squats,
balance while skinning and skiing as well as allowing efficient Bench Dips, Box Jumps repeated three times, then one set of
power transfer through legs and from the upper body through Dead Lift, SL Squat, Wall Sit repeated three times and so on.
the poles.
1. 3x [Barbell Squat, Bench Dips, Box Jumps]
Finally, strengthening antagonistic (opposite) muscles to those (Use a box big enough for explosive jumps, not fast reps)
used in ski training is an effective injury prevention strategy to 2. 3x [Dead Lift, Single Leg Squat (10-15 reps each leg), Wall-sit
ensure muscular balance. (90 seconds)]
3. 3x [Hip Adductors*, Downhill-tuck (90 seconds), Pull Ups]
You should consult with your doctor to ensure you are fit to perform
(*Step-ups on a box w/ weight OR use a cable machine w/ a
strength training. Seek out a strength training professional/special-
foot stirrup)
ist if you are unsure about your technique.
4. 3x [Lunges, Bench Press, Calf Raises]
Useful Strength Exercises
We have developed a general strength routine to use in the
Photos for the above exercises are on the next few pages.
preparatory and early competition periods. This routine can be
combined with the core exercises below and incorporated into
your training plan two days per week except when tapering for
a race.
Barbell Squat Bench Dips
Box Jumps Dead Lift
Single Leg Squat Wall Sit
Hip Adductors
1. 3.
2. Alternative:
Downhill Tuck Pull-ups
Just like with the downhill tuck on a balance board, once

you can hold this position for 60-90 seconds comfortably
try it with your eyes closed to further stimulate your
neuromuscular connection.
Image copied from Wikipedia under the Creative Commons license.

Copyright © Everkinetic
Basic Lunges Advanced Lunges
Bench Press Calf Raises
Hamstring Ball Roll
Hamstring Ball Roll is a great exercise that helps balance out the
load on our quadriceps we use during skiing.
Strong gluteal and hamstring muscles are important for sprint

running as they assist in orienting the ground reaction force
horizontally (contributing to technical ability).
Core strength is critical for skimo racing. Athletes with deficien- ing position to straight at the hip and knee (but don’t touch
cies are painfully obvious in the tail end of a race on technical the ground) and only count reps on one leg.
terrain. You can watch as their upper and lower body get out 3. 10 Oblique Crunches: Return to the starting position (legs
of sync and they become unable to effectively transmit upper up). With your hands on your head, touch your left elbow to
body power. A strong core is critical to keeping both halves in right knee, then right elbow to left knee. Count reps on only
sync. Core strength is also important for injury prevention (and one side.
not just for racers, tourers as well!).
4. 10 Leg Extensions: From the starting position, slowly extend
Ski touring is heavily dependant on your gluteal muscles. Long the knees and hips until your legs are straight and then re-
days of touring causes these muscles to tighten and can pull turn to 90 degrees.
joints out of alignment. A strong core balances the glutes and 5. 10 Oblique Crunches
prevents tightness. 6. 10 Pistons: Keeping your hips bent at 90 degrees, straighten
your knees so your legs point into the air and you body is an
Find a comfortable spot to lie down (yoga mat). Make sure you
L shape. Hold this position and lift your hips off the ground
have enough space around you to stretch out. The routine is
and then lower back down slowly. It is only a few centime-
performed as a cycle with options to lengthen by adding repeti-
tres movement.
tions, adding entire cycles, or adding exercises. Forward crunch-
es are the first and last exercise bracketing the routine. Oblique 7. 10 Oblique Crunches
crunches make up the bulk of the routine and bracket each ad- 8. 10 Forward Crunches
ditional exercise. Starting position is on your back with your hips Perform each movement slowly to maximize strength gains. This
AND knees bent at 90 degrees. Return to this position between routine can be performed on its own or followed by additional
each exercise without resting. core work such as planks. When the effects of the routine are no
longer significant, increase individual exercise reps to 15 or 20
1. 10 Forward Crunches: Make sure you are smooth throughout
per exercise and then by adding a second full cycle.
the movement and keep your legs up in the air
2. 10 Dead Bugs: Alternate extending your leg from the start- Photos for each exercise are on the following pages.
Foreward Crunch Dead Bug
Leg Extensions Pistons
Recovery The intensity and duration of the exercise bout determine the
level of EPOC with more exhausting exercise increasing EPOC.
Recovery is an important factor in endurance racing, especially An intense, multi-effort event like a skimo race could result in
in back-to-back events. I have a few thoughts on the best prac- an elevated EPOC beyond two hours. A recovery and nutrition
tices for maximizing subsequent performance. By no means strategy must be planned accordingly.
comprehensive, these are just a few principles that I try to fol-
low. Recovery begins immediately after an exercise and the fol- Lactate Clearance and Muscle Soreness
lowing concepts are a few of the important ones. Exercising at low intesity has been shown to increase removal
of lactate from the blood after fatiguing exercise. An active cool
Fluid Replacement down (10-20 min at 20-50% HRmax) should be part of every ath-
It is sometimes necessary to replenish sodium lost with sweat letes recovery from training or racing. Usually, the last thing I
during exercise. A basic guideline is that if it was really hot, and want to do after a skimo or hard trail running race is cool down,
you exercised for more than two hours, add some sort of elec- but even just going for a walk is better than jumping straight
trolytes to your post-exercise fluids. Most commercially avail- into the car.
able electrolyte replacement drinks are completely sufficient.
Some common brands from a grocery store might have a lower Compression garments (socks, tights) have been shown to fa-
sodium content (~10-25 mmol/L), while on a really hot day it cilitate lactate removal after exercise. These garments are used
may be necessary to have closer to 50-90 mmol/L. in clinical situations to promote venous blood flow, decrease
venous stasis, and prevent thrombosis. In athletes, they are
Excess Post-exercise Oxygen Consumption believed to promote lactate removal, reduce soreness, reduce
swelling, and promote recovery of force production. Compres-
After intense exercise, VO2 remains elevated because of a vari-
sion garments have been shown to enhance performance dur-
ety of factors including: the need for replenishment of energy
ing successive bouts of exercise when worn during rest be-
stores, elevated HR, and elevated ventilation rate, among oth-
tween bouts. One study had subjects wear compression socks
ers. When VO2 remains elevated after cessation of exercise this
during an 80 minute rest after intense exercise. These subjects
is called the excess post-exercise oxygen consumption (EPOC).
then showed significant improvement (2.1%) on a subsequent
maximal cycling test. Several studies have also shown that com- hours. This should have a CHO to Protein ratio of 3:1. Chocolate
pression garments reduce muscle soreness following intense milk has been shown to be an effective alternative to commer-
exercise. cially available carbohydrate replacement drinks. For example,
according to the guidelines, a 70 kg male would consume ap-
In a review of ten studies examining compression garments, prox. 17 – 27 fluid ounces (500-800 ml) of chocolate milk after
only two showed performance enhancement during exercise. exercise.
Only one of these used a time trial as their outcome measure
and neither study was blinded. At the moment, evidence does not Massage
support the use of compression garments during exercise.
Light massage has been shown to reduce inflammation in dam-
It is important to select a garment that provides sufficient com- aged muscles. A stick or foam roller can be used as well.
pression (20 - 40 mmHg). Typically, a medical grade product is
preferable and caution should be used when purchasing athlet- Recovery Guidelines
ic branded socks that may not provide necessary compression. »» Perform active cool down – walk, jog or ski easy for 10-20
Socks should be fitted by measuring calf diameter and selecting min.
the proper size. »» Ensure proper sodium and carbohydrate/protein replace-
ment beginning immediately after cessation of exercise.
Glycogen Resynthesis (500-800 ml Chocolate Milk is a good start)
Intense exercise utilizes glycogen stored in the skeletal muscles, »» Add electrolyte replacement to aid rehydration if it was really
diminishing these stores and eventually impairing performance. hot and exercise lasted more than 2h.
Glycogen resynthesis begins immediately after exercise and to
»» Compression socks should be worn especially if extended
ensure optimal performance on successive bouts of exercise it
inactivity/travel is anticipated.
is important to promote carbohydrate (CHO) loading. Studies
have shown that optimal resynthesis can take place when in- »» Massage to prevent muscle soreness.
gesting 50-75 grams of CHO within the first 30-45 min after ex- »» Earplugs and blinders might be necessary if sharing a hotel
ercise and 1.5 grams CHO/ kg body weight/hour for the next 2-3 room with teammates.
Overtraining in response to increased training load which will result in better

performance after a period of recovery. This calculated process is
As highly enthusiastic mountain athletes, there are many times also called super-compensation. Functional overreaching is the
we overextend our bodies to either achieve our goals or to sim- cornerstone of modern periodization that follows an increasing
ply have more fun. This can become a problem if we do it too of- load and recovery pattern.
ten without balancing it with adequate recovery. Overtraining
can have serious long-term consequences, so if you are highly
competitive or just training to push your limits then you should
pay extra attention to overtraining.
Overtraining vs. Overreaching

Increases in training load decrease performance capacity acute-
ly, and it’s only with a sufficient rest and recovery that perfor-
mance improvements occur.
Remember from earlier that training load is a combination of

the following:
»» Exercise intensity (easy effort, hard effort… could be meas-

ured in heart-rate) What is overtraining?
»» Each workout’s length (in time) Excessive training without sufficient rest can lead to the physi-
»» Workout frequency (per day, week, month…) cal and psychological impairment of ability called overtraining.
Non-functional overreaching (NFO) is manifested in a signifi-
What is overreaching?
cantly longer or more severe decrement in performance. Physi-
The application of the training load is called overreaching. Func- ological reductions in performance may be accompanied by
tional overreaching (FO) is a temporary performance decrement psychological and neuroendocrine symptoms.
Symptoms of Overtraining
Overreaching and overtraining can present with a range of
signs and symptoms that may be difficult to differentiate
from infections or even functional overreaching preceding
super-compensation (recovery).
See a graphic on the next page for a list of symptoms.
Because of the extended period of decreased performance,

training time is lost and super-compensation does not occur.
Furthermore, chronic NFO can lead in rare cases to overtrain-
ing syndrome (OTS), with more extreme symptoms, and perfor-
mance decrements lasting much longer.
Strategically planned periods of hard training and super-compensation make
The specific differences between NFO and OTS are the subject of you perform at your best. Pictured here, Ben Parsons and I, exhausted, after
debate but sports professionals can agree that both have (pos- he beat me to a win in a final sprint. Good recovery after such efforts is very
important in preventing overtraining. Photo credit Larry Parsons.
sibly severe) negative effects on the athlete.
Causes of Overtraining »» High stress competitions (playoffs)/excessive competition

The cause of these symptoms is the result of three interacting »» Illness
factors:
These causes are commonly associated with overtraining and
»» Heavy training load
can frequently be identified in hindsight by reviewing training
»» Insufficient rest logs. However, the specific pathophysiology that leads from
»» Non-training physical or psychological stressors poor recovery from training to overtraining is unclear. The spe-
cifics of each hypothesis for overtraining is outside the scope
of this book. It is likely a multi-factorial syndrome that includes
inadequate fuel for muscle metabolism, high levels of oxidative
stress, neural and hormonal depression, nervous system imbal-
ance and chronic inflammation. These combine for a systematic
effect on a range of organ systems.
Effects of Overtraining
The third factor – physical or psychological stressors – is com- The long-term effects of overtraining are varied and can poten-
mon, especially in severe cases of OTS. These may be training tially permanently change physical ability. Like any overuse in-
related stressors or other life stressors, and may be recurring or jury, extreme overtraining can lead to changes in tissue as a re-
more severe triggers. These include: sult of severe breakdown without recovery. Damage is unable to
repair itself and muscle fibers are replaced by fibrosis. Neurohor-
»» Lack of training variation monal and metabolic effects can result in compromised nerve
»» Insomnia action on muscle tissues, decreases in the important hormones
»» Altitude training that regulate tissue repair, and severe fatigue.
»» Work/family/relationship stress
Diagnosing Overtraining recent poor performances, athletes will increase training load,
triggering or exacerbating overtraining.
Diagnosis of overtraining is difficult because no specific tests
definitively identify overtraining; overtraining is a diagnosis of
Consultation with a sports medicine physician can lead to fur-
exclusion. Athletes with specific risk factors in whom all other
ther testing for other diseases or infections that may underlie
possible diagnoses are ruled out may be overtrained. The diag-
symptoms of fatigue. A referral to a sports psychologist is use-
nosis includes:
ful for assessing changes in mood. The profile of mood states
(POMS) questionnaire is commonly used to diagnose and assess
1. A performance decrement lasting longer than usual (weeks
overtraining.
to months) despite sufficient recovery
2. Disturbances in mood
3. No alternative diagnosis for decreased performance
Common differential diagnoses include asthma, iron deficiency,

and malnutrition or disordered eating. Overtraining cannot be
diagnosed without a sufficient period of rest and recovery as
this is a critical component of the definition. If the athlete re-
turns to previous level of performance with 14-21 days of rest,
a diagnosis of NFO can be made. If the required period of rest is
greater than 21 days, OTS may be diagnosed.
A critical first step in diagnosing overtraining is a careful analysis

of an athletes history. A nutrition history may reveal disordered
eating. A complete blood count (CBC) will rule out iron deficien-
cy. Analyzing recent training patterns may reveal increases in
Ski touring provides variety but it can also increase
training load that could act as a trigger. Frequently, faced with training load greatly if you are not disciplined enough.
Treatment quently train by feel, taking rest days when tired. However, with
the increasing competitiveness of mountain sports, athletes are
Treatment of overtraining is highly dependent on the athlete.
training harder and more specifically for their sport to improve
Rest is critical, with some athletes requiring total abstinence
their performance. The most important aspect of preventing
from training while others recovering best with very small in-
overtraining is being aware of the causes and symptoms out-
creases in volume from five minutes per day to one hour, as long
lined above.
as fatigue is not limiting. Intensity should be avoided complete-
ly until the athlete has recovered to their previous performance
In order to increase training load and avoid overtraining, several
and motivation level. A sports physician and sports psychologist
simple principles of training can be employed:
»» Training schedules should use some form of periodization

to ensure adequate training load and recovery. This is aug-
mented by proper preparation and tapering before competi-
tions to ensure races do not act as triggers for overtraining.
Training loads should be adjusted based on fatigue during
training, performance in competition and mood. If a training
can provide significant support by monitoring progress session was inordinately difficult, had severe weather stress
or was impossible to complete due to fatigue, additional rest
Prevention is Critical is advised.
Prevention is the most important message related to overtrain- »» Even outside the context of overtraining, sufficient caloric
ing. Many mountain athletes compete for the joy of being out- intake and high quality nutrition with adequate hydration
doors and competing in the mountain environment. This can and sleep are a critical component for any athlete.
be both beneficial and increase the risk for overtraining. Most »» A coach is an extremely valuable asset for any athlete.
mountain endeavours are dictated by the weather and rain is Coaches can take an outside view of the training plan being
an excellent motivator for taking a rest day. Mountain athletes followed without feeling the same pressures as an athlete to
are also less likely to follow a strict training schedule and fre- train and perform.
»» Physical testing, usually in the form of a standard time-trial Racing at Altitude

is a highly effective form of monitoring for performance
improvements or overtraining. A local loop or climb with When we sling on our pack for a ski traverse or strap down our
defined start and finish can be used along with time, aver- boots for a race, we rarely think about the effect altitude will
age HR, and perceived effort. By tracking these stats for your have on our body and our performance. However, altitude isn’t
time-trial on a semi-regular basis, you can identify early just a concern for Himalayan expeditions but also for running
signs of overtraining. That is, if you are under performing on around our home peaks training and racing.
your loop (going slow), working harder, or your average HR
is high, it’s time to rest and start examining the rest of your Why should we pay attention?
training plan for overtraining risk factors. The International Olympic Committee (IOC) designates “Moder-
ate Altitude” as between 1700 and 2900 metres (5500 and 9,500
feet) above sea level. At this elevation, whether you are doing a
multi-day ski traverse expedition or a two-hour skimo race, the
Key points: To minimize the risk of overtraining keep in altitude will affect you. The effect varies and can be minimized
mind some simple yet key points: with proper education and preparation.
»» Overtraining can have serious long-term consequenc-
es on high level athletes. Skimo races in the US and Canadian Rockies are routinely held
between 1700 and 3000 metres (5500-10,000 ft) with some
»» Reduced performance does not always mean that you
reaching as high as 3500m (11,500 ft). Specifically, the course
are not training hard enough, frequently it means the
of the 2014 North American Championships in Utah (Wasatch
opposite.
Powder Keg) was between 2650 and 3260 metres (8700-10,700
»» Monitoring training, stress, and recovery are the best feet) and several Colorado races have their start lines above
forms of prevention. 2800 metres (9200 ft)!
At the Canadian Skimo Championships at Kicking Horse Resort

in Golden, BC, the course travels between 1800 and 2600 metres
(5900-8500 feet). Not as high as many races in US, but it reaches production. Lactic acid is produced as a byproduct in our work-
significant altitudes. Combine such course profiles with vicious ing muscles and its accumulation during exercise is generally
fast first climbs and your body is going into overdrive if you are accepted as a factor leading to fatigue. Higher levels of lactic
not used to the elevation. acid could mean earlier onset of fatigue compared to sea level.
How does altitude affect our bodies? During the night, waking up more than usual might easily be
attributed to (or overshadowed by) pre-competition jitters,
With exposure to moderate altitude, our breathing rate increas-
but research shows that sleep can be affected even by moder-
es, partially making up for lower oxygen availability. Short-term
ate altitude. The first few nights at altitude might be marked by
exposure (hours to days) also causes loss of body water and so-
poor sleep. At higher altitude, this becomes more pronounced
dium through increased urination. Decreases in body water lead
where breathing slows gradually until it stops altogether (called
to decreases in plasma volume (the fluid component of blood),
Cheyne-Stokes breathing). After a moment, you wake with a
which can potentially impair performance.
start, gasping as if you just crested the top of a steep bootpack.
The altitude affects your heart and lungs as well; impaired ox-
ygen delivery to the muscles results in a 7% decrease in aero- How to minimize the “altitude effect”?
bic capacity (VO2 max) for every 1000 metres above sea level (a We can mitigate the effects of altitude prior to competition or a
relationship that is nearly linear; even at low altitude, we see a trip by using a few simple strategies:
decrease). Aerobic capacity is closely related to endurance per-
formance. This decrement improves with a long-term stay at »» It is advisable to allow for a four to six day acclimatization
altitude but never completely recovers to sea-level values. One gap between travelling and competition. This allows your
study, at 2300 metres (7500 feet), showed an initial 13% decrease body to recover from some of the acute changes at altitude
in VO2 max improving to only a 6% decrease after 14 days. while hopefully not interrupting necessary pre-competition
training too much.
At altitude, our muscles also communicate fatigue differently. »» Travel to altitude well rested, giving your body a chance to
An athlete will self-select a slower speed than they would at sea adapt as much as possible.
level. It is possible that this is related to an increase in lactic acid
»» Training in the first few days at altitude should be restricted
to low-intensity and minimal volume. This allows your body ticipate in these activities should be aware of the acute effects
to recover from the combined stress of training and altitude. of altitude and should take the necessary precautions to avoid
»» A proper hydration strategy is important to combat water altitude illness.
loss while maintaining a proper fluid and electrolyte balance.
Drink to thirst during training and racing.
Summary - Key Points:
The final component of competition at altitude for an athlete to »» Many competitions take place at moderate altitude
be aware of is illness. Three main altitude illnesses are: (1700-3000m or 5500-10,000ft).
»» Moderate altitude impairs performance
»» acute mountain sickness (AMS), through a variety of mechanisms.
»» high altitude pulmonary edema (HAPE), »» Mitigate the effect of altitude by:
»» high altitude cerebral edema (HACE). a) travelling to competition venues
at least 4-6 days early;
At moderate altitude, it is unlikely anyone will experience HAPE b) ensuring adequate fluid and electrolyte levels;
or HACE – life-threatening accumulation of fluid in the lungs or c) being well rested.
brain. It is possible that AMS could develop, especially after a »» Watch for signs of altitude illness.
quick ascent to the venue. Symptoms to watch out for include:
headache, nausea, fatigue or weakness, lightheadedness or
dizziness, and poor sleep. While some of these symptoms may
be difficult to differentiate from travel or from hard training,
grouped together, they may signal the onset of AMS and de-
scent to a lower altitude should be considered.
Touring, training, and competition at moderate altitude are una-

voidable for even a novice ski mountaineer. All those who par-
Chapter 6: Example: If your strengths are long, non-technical climbs, then
Racing Strategy that’s where you could plan on making a difference and putting
time into your competition. Alternatively, you may want to make
a very hard effort on a section of course where you are weaker,
The single most important reason why you should approach
knowing you will do the last flat climb fast no matter what.
your goal skimo races (or any races) with at least some kind of
strategy is simple: training can take you far, but not all the way. Having a good understanding of where you currently stand is
When the race day comes, strategy and tactics are what will help important. Keep in mind that all this is relative to the environ-
you to realize your full potential at the end. ment around you( i.e. your competition, race
conditions, etc.), because your strength in a
Evaluating Your Strengths local event might be just an average skill on a
continental level.
and Weaknesses
Now that we know where we suck and shine,
While training should be focused on honing
let’s look at the race day.
both your strengths and weaknesses, racing is
a different story.
One of the key tactics is to take full advan-

tage of your strengths. Going into race day, Course knowledge and in-the-moment tactics were cru-
cial at the 2013 Whitefish Whiteout race. I tried to shake
you should definitely have a good idea of Ben Parsons several times but at the end, he outsmarted
what your strengths and weaknesses are from me and won in the final minutes. A year later, after dis-
cussing strategy for that course with Eric, he beat Ben to
training and previous races. Identifying your
first place by 4 seconds.
strengths will help you make a plan and men-
tally prepare for some of the scenarios you may encounter. More
experienced athletes might plan their entire season, including
choosing races, around this concept.
95 Chapter 6: Racing Strategy Stano Faban & Eric Carter • www.skintrack.com

Race Course and Energy Needs package. Google Earth is an invaluable tool for ski mountaineers
and should be used by racers in conjunction with the race map
Analysis to get a good spatial understanding of the course.
Race course analysis should be the cornerstone of building your
The critically important stats are: the elevation gain for each
racing strategy, as well as your fuelling
climb in the event and the nature of
plan, as both go hand-in-hand. Being
the descent. Distances are usually not
proficient in race course analysis is
that important in skimo racing but if a
one of the most important skills that
profile of a certain climb looks suspi-
can net you a lot of gain in exchange
ciously flat then look into its distance
for little pain.
as well.
To create a great plan for a race, you
Studying a topo map or Google
should familiarize yourself with the
Earth will also reveal the aspects of
course as much as possible. It is also
the slopes you will be going up and
important to know the local climate
down. This is important because it can
and do some research on the compe-
tell you whether a skin track might be
tition.
I took this fuzzy photo during a course presentation at the 2010
icy or whether there might be a nasty
Andorra World Champs. Later, our whole team could study it. sun crust on a particular descent.
Analyzing the course
Ideally, you want to ski the full course before you race it. This is Example: You are driving to a venue the night before and you
best accomplished over the course of several days leading up to never raced the course. It’s late March and you know there was
the event unless it is a very short course that can be completed a bluebird whole day after yesterday’s four inches of powder.
in less than 1.5h at an easy pace. The race starts at 8 am and you will be skiing down south facing
slopes by 9 am. It’s a good chance they might be crusty.
If you cannot do a course recon ski, then study its profile and
map provided by the organizer on their website or in the race

The course map on the bottom-left is for Dogtooth Dash race

that Eric and I organize. We don’t have a course profile map but
with the high and low elevation points specified you can still es-
timate how long each climb will take you. Also, such a map has
one big advantage and one big disadvantage compared to the
course profile - it shows the lift lines and ski run intersections,
but it frequently skews the terrain beyond reality.
Establishing your food plan to cover your

Above, is an example of course profile from a real race. From energy needs
such a profile, you can accurately estimate how long each climb
By answering couple of questions you can get this right every
will take you. Also, at the first glance, it reveals that between
single time.
CP-4 and CP-6 should be a good time to eat and drink.
How long will it take me?

By studying the course profile, understanding the terrain in-
volved, and knowing how much vertical you will have to climb,
you can estimate the time it will take you to complete the course
and even every part of it. With more practice you will get better
at this.
Advanced racers should have a pretty good understanding of

how quickly they can ascend during a race. By calculating your
average vertical ascent rate in climbs from previous races, you
should be able to calculate with some accuracy how long each
climb should take.

Action step: When skiing or training at new places, try to esti- you are slowing down and need it most.
mate how long it will take you to get up new slopes whether
you know their vertical or not. Second, determine where it would be the most convenient to
take feeds. It is very likely that you will not be able to eat when-
How much fuel will I need? ever you want. Plan on eating and drinking primarily during
the non-technical parts of descents. Alternatively, do this at the
Once you have calculated your total time for the race and for
very end of climbs (except on the first or last when the pace is
each climb, you can calculate how much food and fluid is need-
commonly extreme). In both cases, your body will have some
ed. We will cover this in more detail further on, but a rough
time to digest the food before it is needed in the subsequent
guideline of 200-300 calories and 150-200 ml
effort. There are occasionally climbs that are
water per hour is usually sufficient for a 1-3h
split by a flat section where the pace relents,
skimo race in the cold. Be careful to maintain
these may serve as good intermediate ‘feeds’
a good balance between fuel and fluid. Too
allowing a quick sip of energy or water. Re-
much of either one can cause stomach is-
gardless, feeding is primarily dictated by ter-
sues.
rain and therefore, good course knowledge
Action step: During your training and prac- is key.
tice races, test and note how much energy
There is no set-in-stone formula for this. For
and water you need to consume over cer-
each race you will need to juggle between
tain periods of time (1h, 2h, 3h…) to keep
the course profile/terrain and your energy
you going strong without causing an upset
Typically, one energy gel pack needs before finding a satisfying solution for
stomach. provides about 90-120 Calories. that specific day.
When and where should I eat? Action step: Enter a race (or do a practice race at your local hill
This is very important! Start by figuring out how much you need with 3-4 climbs (1.5-2h) and descents over various terrain). De-
to eat for each climb. Be sure to take into account the fact that velop and try to stick to a fuelling plan. See how it works and
most racers neglect nutrition towards the finish of the race when tweak accordingly. You may have to balance calorie needs with

the ability to take them in or stomach them. Ultimately, this is minutes up steep groomed climbs and mediocre on longer (>20
what you will be doing with each of your races. minute) non-technical climbs. You are not very good on techni-
cal ascents but you are a fast descender. You feel in good physi-
Planning Your Racing Strategy cal shape.
Planning a great racing strategy is a delicate balancing act, Course and Duration Analysis: About a minute off the line, a
never mind executing it. Because the plan will be based on your steep groomer leads to the top of first climb that you estimate
strengths & weaknesses, course analysis, energy needs, goals, will take you 25 minute. Non-technical descent follows. The next
and competition there are many variables to juggle. But don’t two climbs are around 15 minute over moderate non-technical
worry, the idea is not to have the perfect plan but rather to have terrain, and both are followed by technical descents. The last
a good understanding of what would be your ideal race scenar- climb is a 40 min slog with switch-backs, some moguls and a
io. boot-pack at the end. The last descent is over technical terrain
but conditions are nice and soft.
To borrow a quote from modern business gurus – “No business
plan survives the first contact with a customer” – you should get Goals and Competition: Based on assessing the current racing
used to the fact that adjustments will need to be made as the scene you want to finish top 20 in a stacked national field.
race goes on. Let’s take a look at how you can plan out your race
strategy based on what you actually know. Example Race Strategy #1
You should go hard off the gun, and as much of the first climb as
The following examples show potential scenarios I made up, possible, shooting for at least 15-16th place by the top. Ski hard
based on my racing experiences, to illustrate how to apply what on the first non-technical descent.
we talked about sooner in this chapter. You might need to read
them twice to fully understand. Mid-way through the second climb, you are going to evaluate
whether you need to eat a gel or not. If yes, go ahead and eat it
Example 1: during the next couple of minutes. On this climb, you might also
want to recover a bit after the first hard one. You push hard on
Strengths & Weaknesses: You are great at short bursts of up to five

the descent again. the first 10min of the last climb. After that, see where you are
energy-wise. If you still have something left, pick up the pace
On the third climb you will definitely want to eat a gel coming a little. If not, then try to control the damage. Ski the first 3 de-
out of the transition if you didn’t do so on the previous one. You scents not to crash (to recover after the hard efforts) and go for
will put the hammer down again for this one. Then ski not to it all-out on the last one.
crash as this descent might be pushing your skills a bit.
On the last climb you are going to “feel into it”. Instead of try-
Example 2:
ing to fight the elements as hard as you can, you will spend the Let’s take the same race, same goals and competition but you
first couple of minutes focusing on great technique and a nice have a different set of strengths and weaknesses.
breathing rhythm. Once you start to feel comfortable on the ter-
Strengths & Weaknesses: You are skilled on steep and technical
rain, you start pushing harder but keep it sustainable. You will
climbs but are not explosive. You have great stamina but are a
eat another gel around 10min into the climb. You finish the last
weak skier. You feel in great shape.
2-4min hard to position yourself behind someone, not more
than 10-20 seconds ahead of you. Goals & Competition: If you want to be in top 20, that means you
potentially need to beat our previous example skier. You antici-
On the last descent, you will ski really hard if you have someone
pate you are in the same league (same potential for placing) as
within your sight. If you don’t have someone less than 30 sec-
him from what you know about the two of you from previous
onds in front of you, dial it back a notch to avoid crashing from
races.
skiing too fast. If someone is 10 seconds behind or in front of
you then you must go for it like a mad man, win or crash, all or
Suitable Race Strategy
nothing.
On the first climb you will ease into it, to find your day’s rhythm
Example Race Strategy #2 and not stress too much about your competitors. By mid-way
through the climb, you are picking up the pace and finishing
You are going to go hard on the first 3 climbs, eating gels at the
strong, cresting around top 20. Then you ski hard despite your
start of the 2nd and 3rd climb. Focus on technique and recovery
weaker descending skills - remember it’s not a technical descent.
On the second climb you are cruising hard, but cruising. Eat a Takeaway points
gel 1-2min before the top transition. Ski not to crash – this is a
1. To realize your full current potential you need to be aware of
technical descent.
your strengths and weaknesses relative to your competition
and the race course.
You do the third climb the same as second, going hard but in
control. Ski not to crash – it’s technical again. 2. Layout a fuelling plan first based on analyzing the course
length and terrain (i.e.: acknowledge where it is possible to
At the beginning of the fourth, you eat a gel and bury yourself eat and where it is not)
for the next 40min to hopefully pass your competitors and those
3. Analyze which part of a race suits you best in terms of terrain
others that passed you on the previous descents by the end of it.
and utilize that knowledge to make gains by stepping on the
Then you ski like Bode Miller despite your limitations, thus, forc-
gas pedal (making your move). Conversely, determine the
ing your competitors to go beyond their skills as well.
terrain where you are mostly likely to struggle and consider
conserving your energy.
4. Juggle suggestions two, three, and four to create an ideal
race plan. Also, take into account the possibility that you
may not be feeling your best on the first climb and create a
plan B to deal with this situation (based on the tips earlier in
this chapter).
5. Experiment, adjust and improvise! Consider turning things
on their heads such as starting strong when you know you
are not good at it, or not eating during a race at all. Such ex-
perimental approach will allow you to keep learning about
your body and discover things you wouldn’t otherwise
know.
One of the best tactics is to always have fast transitions ;-)
Stano’s Personal Example on and 400m (1300 feet). The goal was definitely to break top 15,
Race Strategy Planning with top 10 being the carrot. This was all given my conditioning,
the competition and the altitude.
On January 5th, 2013 I lined up for the Jackson Hole, US Skimo
Championship race, my first race that season.
My race strategy
Course and Duration analysis: My plan was to take it conservatively in the first 20 min then
evaluate. This was mostly because of the altitude and my lack
It was going to be a long race with almost 2500m of climb- of intensity training. If I felt bad, I would just keep cruising until
ing and descending on all kinds of terrain. Starting at 2000m I would hopefully find my rhythm. Otherwise, try to push hard-
(6500f ), highest point over 3000m (9850f )). It was going to be at er, but only on the technical parts (since that could benefit me
least -20 C (-4 F) at the start line. more compared to others). Then, try to push on the second to
last climb and see what the altitude does (most of the climb was
Strengths & Weaknesses (my conditioning at the time):
above 2800 m/9200 ft). I planned on going full out on the last
I had lots of mileage under my belt but lacked intensity as it was climb, as I estimated it at around 15-20min and topping at only
quite early in the season in regards to my goals. I was feeling around 2400 m (7900 ft). For downhills, I mostly planned on ski-
strong on technical uphill terrain and felt comfortable to go the ing not to get lost.
length. I felt confident for descents but was aware that I would
have to pay extra attention as I hadn’t raced that course before. This is how it all came down
After the first 20 minute, I didn’t feel my best so I eased off a
Goals and Competition: bit. It was quite cold as well (-24 C / -11 F at the start line), so it
was hard to judge whether it was the altitude or the cold, dry
The field was as stacked as ever. From previous Canadian results
air. Once the technical skinning began and I started to find my
in this race (except for Reiner Thoni), it was clear that people as
rhythm. After a couple of technical climbs, I felt decent given the
strong as I had a really hard time making it into the top 15. I at-
altitude. On the Corbet’s Couloir climb (second to last), I pushed
tribute this to the fact that the Jackson Hole race course was
hard for the first 10min. Lack of oxygen slowed me down, by
simply too high altitude to properly race if you live between 0
the top I was pretty delirious. Fortunately, I had a really strong 3. Perform three to six hard effort intervals (zone 3-4 pace),
descent that was by far the longest in this race at around 1000 m each lasting 40-60 seconds, with about 1-2 min of easy skin-
(3,300 ft) and it made a huge difference in my breathing. After a ning in between.
quick transition, I was able to motor up the last, and very techni- Ultimately, you will have to experiment to figure out the length
cal climb, passing about six people in the process. At the end I and number of intervals you require without causing undue fa-
finished 13th, about 10 seconds behind the 11th guy. I took it as tigue. The purpose of a warm-up is first to get your blood flow-
a good start to my season and a confirmation that my head was ing and your brain and body used to moving (races start early so
ready to analyze the races to come. you might still feel sleepy), as well as to activate your metabo-
lism and lactate clearing system.
Warm-up Strategies
Personal Example: I prefer a longer warm-up than most, which
If you want to go your fastest you should always warm up like means getting out and skinning 35-45 minutes before the gun
you mean business and it is important to determine what style goes off. I like to do my first 15-20 minutes of continuous skin-
works best for you. ning on flat to moderate terrain, take a break to stretch, then do
one, 3-5 minute interval at a harder yet sustainable pace (zone
Typically, a higher intensity race (sprint and vertical) requires a 3-4) before doing two to four repetitions of 30-40 seconds of
longer, high intensity warm-up. A longer, usually slower paced almost full out efforts. The consequence of a longer warm up
race (individual and teams race), can be approached with a is that you need to account for more energy burned before the
shorter warm-up. race starts. That can be easily fixed with an extra energy gel.
Warming up for Individual and Teams Race Warming up for a Sprint and Vertical Race
A sufficient warm-up routine for most athletes can be as simple For sprint and vertical races, your muscles should be very
as this (20-35 minutes): warmed up. Light stretching is also advisable as the forces with
which you will attack the short and technical course are signifi-
1. 10-15 minutes of easy skinning.
cant enough to cause an injury.
2. Stretch your legs, arms and back.
Part of warming up for a sprint race is to ski the course itself mul- Vertical race warm-up (30-50 minutes):
tiple times. Not at full speed but rather to identify which track
might be faster, and to practice your transition skills as the sprint 1. Start with 10-15 minutes easy skinning up the race course
races are easily won or lost based on such details. unless it is too steep.
2. Stretch your legs, arms and back, and ski down.
A good sprint race warm-up can look like this (30-50 minutes):
3. Do one, 3-5 min interval just below your lactate threshold
1. Two to four, easy laps on the sprint race course itself (which (just below your threshold, bottom of zone 3) followed by
will take about 20-30 minutes), each time taking a different easy skinning for 3-5 minutes.
track. This will give you an opportunity to inspect the course 4. Perform a couple of 1 min hard intervals (zone 4 pace) with
well. about 2 minutes of easy skinning between each effort.
2. Stretch your legs, arms and back. 5. Relax with easy skinning for 5-10 minutes and you will be
3. Perform a couple of 40-60 second hard efforts (zone 4 pace) ready to go.
on the sprint race course itself, going up a different track 6. Throughout your warm-up, remember to hydrate, fuel and
each time (including boot-packs as well). Rest is easy skin- keep warm.
ning/walking for 1-2 min between each interval. Throughout
these efforts, do your transitions as fast as possible.
Tips:
4. Ski the downhills fast every lap, searching for the fastest line.
»» Experiment with different routines during your
5. Skin easy around the start area until it is your turn to go. interval workouts warm-ups.
6. Remember to hydrate and fuel. Observe other racers practic- »» Keep warm throughout your warm-up and
ing as they might reveal the best up-track and ski line. right up to the start of the race.
Between sprint heats and before the start, keep warm, keep »» An insulated jacket and zip-on pants are key
your legs moving, hydrate, fuel and don’t let anything distract for staying warm.
your focus.
Race Tactics return to your sustainable tempo.

»» A 15-20 second gap is incredibly hard to close down in
Racing strategy is a tool (like blueprints for building a house) skimo, even over an hour of racing, given both athletes have
that will help you see the big picture as well as to break your race similar abilities.
into manageable stages. Whereas tactics are the actual building
tools (like a hammer or a drill) that will help you execute your Limiting your losses and coming back
strategy. Not being a very fast starter I tend to lose some time in the first
stages of the race so one of my favourite things in racing is the
Obviously, most of the tactics (like strategy) are dependent on art of coming back.
your physiological capabilities, skills and technique. However,
you can still outsmart other racers that are at the same level (or First, when your rivals are pulling away you need to quickly but
slightly higher) with a bit of psychology. objectively analyze why this is happening to limit your losses:
Racing away from your competition »» The first defensive tactic is to not let the gap open in the first
place, but sometimes this is not possible.
»» Positioning yourself well before a section that suits you (kick
turns section, boot-pack, transition...) will help you to take »» If you feel light-headed or are feeling drained, eat a gel and
full advantage to put time into your adversaries. slow down for few minutes, you should be able to recover. If
you go on without eating and recovering you will risk even
»» Building a small lead in a section where it’s hard to see you
finishing the race. Exception for pushing on without eating
can pay off if you can keep up the high tempo because as
are the last 15-20 minutes of a race or if the right place for
the saying goes - “Out of sight, out of mind.” You will make it
eating is coming within next two to three minutes.
hard for people behind you to be motivated to go after you
since the target is moving. »» If they are pulling away on a technical section, then you
might want to stop worrying about them for a moment and
»» If you suspect a main rival is in trouble, step on the gas pedal
back off the effort in order to focus on your technique.
right then as even a relatively short burst from you (2-3min)
can net you 15-20 seconds advantage and then you can »» If they are quickly pulling away but you feel good and your
technique is good ,then your skins might be not suitable for
the climb (change skins) or your wax is way off for the given »» Just keep going, fueling, executing smooth transitions, and
conditions (nothing much you can do about it at the mo- never stop believing in your next catch.
ment).
Transitions
»» There are more reasons why you might be losing ground to
By now, you definitely know lots of time can be lost and gained
your competition but the above are the usual causes, be-
during transitions. But still, there are a couple of simple tactics
sides lacking fitness of course.
you can use to your advantage despite being on par with the
Second, experience and understanding of your strengths & skills of competitors around you:
weaknesses will allow you to stop worrying about having to
come back from behind if you need to. Here are a few tactics »» When approaching a transition in a group, try to make an
that will help you maximize your effort: effort to get there first or at least among the first from that
group. This will allow you to pick the best spot and a best po-
»» Do not panic if the competition is pulling away if you know sition for leaving the transition as well.
they are more explosive. Make sure to remember to stay
»» Consistently out-transitioning people around you can get
hydrated and fueled for later stages of the race.
them pretty frustrated.
»» Once you find your rhythm, start increasing the pace little
»» Try to make extra effort to be in good position for the boot-
by little. By the last climb or two you should be able to move
pack transition so you can choose the better boot-pack line
faster than your rivals.
once leaving.
»» While closing on a competitor ahead (you are within 20 sec
»» In big races like Pierra Menta, when you arrive at a crowded
behind), I believe on approaching as stealthy as possible.
transition try going to the front as it is usually crowded at
So avoid making noise with your gear and if possible your
the back but the front people already left and there is room
breathing as well.
for you.
»» Once you catch someone you can rest for a bit and attack
later, however, if you are feeling well then put in an effort
right away. This might discourage them from even trying to
follow you.
Skiing their skins or put their skis on their pack:

»» If you are a weaker skier, or want to rest a bit, or never raced
the course, then let someone else ski just in front of you.
They will reveal the best or worst line to you; No need to lead
at all times.
»» If you are a faster skier, you might either try to get away
quickly or actually go behind and let the weaker skier strug-
gle before you blow by.
»» Skiing really fast might make competitors behind you go
over their comfort zone which might result in them making
a mistake.
»» Blowing by someone while skiing frustrates lots of people.
The stronger skier should always lead on the descent so the
»» Being great at skating can net you free time on prolonged
teammate behind can see what the best or worst line is and can
flat or low rise sections.
react to it sooner:
»» Don’t just blindly follow racers in front of you. They might be
skiing off course… and you with them.
»» If you think you skied off the course immediately start tra-
versing the slope in both directions and look for flags below
as well as above.
Teams race tactics

When one of you is climbing faster than that person should ar-
rive at the top transition first (within rules of course) and change
as quickly as possible. Then help their teammate to rip or fold
Chapter 7: member that traveling in the backcountry throughout steep,
Fast Backcountry mountainous terrain is an endeavor that combines numerous

skills going far beyond what is necessary to succeed in the rel-
Missions atively controlled environment of a skimo race. The scope of

this chapter is limited only to skimo-specific tips for speed mis-
Eric and I believe that fast backcountry sions, not safety. Before you consider
missions are one of the best ways to en- any such missions, you should already
joy our skimo fitness and skills. We think have a sound background in the many
you’ll agree! critical skills shared with more tradi-
tional mountain travel. Best practices for
Whether you are aiming for the local mountain travel (including rope use on
fastest known time (FKT) or just want to glaciers and the use of avalanche rescue
see how fast you can link up some amaz- gear) are well established and should
ing terrain, this is one of the most pure only be disregarded by those competent
forms of existence – pushing yourself to enough to asses the risks of doing so.
Stano’s 3-peak linkup in Canadian Coast Mountains.
your maximum physically and mentally
while flying through the mountains like a bird. Pushing hard yet Weather
always keeping an eye open for what Mother Nature can sur-
prise you with. Weather is the single most important variable in this game as
it dramatically impacts not only your safety decisions but also
To pull off a successful speed mission, you need to line up sev- how fast you will be able to go.
eral things before you start your watch. It’s a beautiful balanc-
ing act that never gets old. Let’s take a look at some factors that When clouds roll in, and you are below the treeline, there is not
make and break dreams in the alpine. much to worry about aside from the possibility of getting a bit
wet; however, low visibility can stop a party in its tracks on an
Throughout all of the material that follows in this chapter, re- alpine ridge or a vast glacier. Intense sun can just as drastical-
108 Chapter 7: Fast Backcountry Missions Stano Faban & Eric Carter • www.skintrack.com
ly impact travel conditions, by increasing dehydration risk and daylight hours, and trips that stay in the high alpine.
turning a firm skin track to deep mush. As a result, weather de-
termines the conditions, which in turn determine your speed of Terrain
travel.
Understanding the terrain for your speed mission is absolutely
When to go? crucial and in the below section, on conditioning, we will con-
Conditions for successful speed missions in the alpine typically nect the dots for you even more.
occur in the winter during a period
Topo maps, photos, and Google Earth
of prolonged high pressure or during
are excellent tools to study terrain.
spring melt-freeze conditions.
Also, don’t forget the good old way
Winter efforts may require that a skin of acquiring information by talking to
track be pre-set due to deeper ski people that have been there or even
penetration, but can result in stable checking sections of the route your-
avalanche conditions, cold tempera- self in advance.
tures (conducive for a high-intensity
While south-facing slopes might not
physical effort), snow to the valley
be an issue in the winter months, you
bottoms, and less of a warming effect
Dangers: Eric set a new FKT on Mt. Rainier (4,392 m) in 2014. Un- will definitely want to estimate the
due to sun during the day.
fortunately, Nick Elson that was with him, lost a ski on the descent. time of the day when you will be on
Spring speed missions are best during strong melt-freeze cycle them during warmer spring months. It could mean that they
where warm temperatures and sun melt the snowpack during might be melting significantly, becoming avalanche prone, or
the day, then clear, cold nights freeze the surface into hard- they could be very icy as a consequence of the overnight freeze,
pack. These conditions are optimal for: traversing untracked ar- thus, being very dangerous to ski.
eas where it is possible to glide quickly on the frozen surface (or
Also, remember that every climb, descent or traverse should be
even skate ski if flat enough), long missions that require longer
planned separately. Sometimes it is faster and safer to stay high
but sometimes it is not. Study the terrain in conjunction with minutes requires very specific training as well.
the current snow conditions and weather forecast.
With all the above, especially on terrain and conditioning, you
can see how crucial it is to analyze the route of your goal speed
Conditioning mission. Therefore, we advise that you go through the same pro-
Unlike in racing, a backcountry speed mission does not force cess as we described in Chapter 6 on racing strategy.
you to perform on a certain day, as you can pick your ideal time.
However, this needs to line up with the right weather and snow Suitable food for fast missions: We have found out
conditions as discussed above. that all of these foods and drinks work well: bananas,
dates, nuts, chocolate, energy gels, bars, sports drink,
Just like your goal race, this can be also prepared ahead of time jerky, pretzels, cheese-ham sandwich, peanut butter jam
and trained for during the season. You should have a good idea sandwich, raisins, cheese sticks, and tea with honey.
about the climate of the mountains where your fast mission
is planned. Some have suitable conditions for fast attempts in
March, some in May. With such knowledge , you can identify a Nutrition
‘mission window’ within that time period.
We chose not to discuss nutrition in this manual for the reasons
Additionally, the physical demands of a backcountry speed mis- that lots of research is currently taking place which might con-
sion may be different than a race as mountain adventures may tradict previously held beliefs or even older research.
be much longer. Many high alpine traverses require from three
to 20 hours, thus placing different requirements on your body’s Skimo racing will give you a good idea of what works and what
energy systems. During a 20-hour traverse, an athlete will have doesn’t for nutrition in the mountains. For fast backcountry mis-
to depend heavily on his or her aerobic system and only infre- sions, you might need to get creative depending on how long
quently push into an anaerobic zone. A speed ascent of a peak you estimate your effort to last. For up to four hours, you can
could require just a single ascent followed by a single, yet very likely get by with just sport energy gels and water (with a sports
long, descent where the ability to ski at high speeds for 30+ drink). For ultra-marathon type efforts, you should think about
solid food as well: bars, sandwiches, meat and cheese work great
for us on these efforts. It is also wise to bring non-sweet foods In our experience, a skimo racing suit is a great piece of gear to
such as pretzels or salty nuts. Loss of appetite is a possibility that base the rest of your clothing decisions around. It is very practi-
could be fixed with a simple change of taste. cal, breathes well, and has conveniently located pockets of vari-
ous sizes to stash your gear and food in. Alternatively, several
Safety and Climbing Gear, Clothing, companies now offer separate pants and jackets that include
the skimo-specific features of race suits but with better weather
Emergency Devices... protection and/or versatility.
Safety gear in the mountains is a very personal decision. As such, Remember that even on a bluebird day, with high pressure and a
anything in this chapter is highly controversial. Using any of the cloudless forecast, there is almost always a possibility of a storm
techniques or making decisions based on the information here in the high mountains. Therefore, we advise carrying a pair of
is done at your own risk. It should be considered as insight into light shell pants and a shell jacket as they are easy to pack
our own personal strategy for approaching these types of ad- even in the smallest backpack or vest. Similarly, one piece of up-
ventures. per body insulation, such as a lightweight puffy jacket, pro-
vides critical added warmth. When travelling fast, mistakes can
Avalanche gear always makes for a difficult discussion as it’s
happen easier and a helmet may be a lifesaver. It also provides
something we are used to carrying in the backcountry at all
extra warmth when used with a hooded ski suit on a cold day.
times. Just remember that a good practice is to carry avalanche
gear not when you think you might use it (in which case you Some additional gear should be considered essential: An emer-
should consider changing your route instead) yet instead when gency foil bivy sack is not much bigger than a cellphone and
you think you won’t need it -- but that you admit that you might could mean surviving an overnight bivy. A pair of chemical
be wrong. During spring speed missions, the most valuable hand warmers can reverse potential frostbitten fingers or toes.
piece of the avalanche safety gear trio is actually the shovel. The A mini multi-tool can help with small repairs, cutting cord for
beacon and a probe have only very limited uses. With a shovel an anchor and many other applications. Also, a small headlamp
however, you can dig a snow cave if you are forced to spend the can be invaluable if your day is prolonged.
night in the backcountry.
Many factors influence the decision whether or not to bring a
rope and if so, what size. The route, weather, snowpack, and guideline is to undertake only missions that you are capable
conditions all contribute. Pack weight notwithstanding, as soon of completing without outside help (it is possible that you may
as a rope comes out, considerable time is lost. Skiing roped up is think you are when truly you are not!) and in case of an adverse
extremely difficult and can even be dangerous in its own right, event, you should exhaust all possibilities for self-rescue before
regardless of speed considerations. Practice in low-consequence relying on the beacon.
terrain before heading into the big mountains. Putting the rope
on and off, as well as belaying technical pitches or rappelling all With all of the above in mind, consider that to truly travel as fast
slow down a party so efficient rope skills should be practiced as possible, conditions must be perfect in every way. Almost al-
extensively. If you suspect you will use a rope that day, it is most ways, the fastest missions will be accomplished when the risk is
efficient to wear harnesses right from the start, to reduce the low.
weight in the pack and to speed up transitions.
These decisions are something you will need to make for your-
Additional technical equipment including crampons, ice tools, self based on your skills and risks you are comfortable to take.
and other gear may be carried on a case by case basis. While Just remember, you are there to truly live, not to tragically die.
crampons will carry a weight and pack space penalty, modern
pairs are easy to put on a boot in just a few seconds and offer Personal Examples - Speed Traverses
superior traction and added safety, especially on firm surfaces.
and Linkups
Therefore, they may actually allow you to travel faster than go-
ing without. The following are two stories through which we want to show
you how we approached two different speed projects. One was
A GPS-based emergency locator beacon (whether a PLB or
a two-person team effort, the other a solo mission.
similar devices that rely on commercial satelites) can be used
to quickly summon help from rescuers. Small and lightweight,
Eric’s story from Spearhead Traverse Fastest Known Time:
they are an insignificant burden on the athlete and can even
be carried in a pocket. The use of a beacon is not, however, an In 2013, my partner Nick and I set out to break the speed record
end-all, and you must be very conscious when using it. A good on the Spearhead Traverse. This is a well-known West Coast trav-
erse that connects the Whistler and Blackcomb mountains that
are part of the Whistler Ski Resort. Stano’s story from Joffre Enchainment (3-peak linkup):
Just like Eric and Nick, I as well planned weeks ahead for a pos-
In the months leading up to the attempt, we completed the
sible attempt. I watched the weather logs and forecasts metic-
traverse (slowly) multiple times and spent several dedicated
ulously but I didn’t have time to personally check any part of
days examining specific parts of the route
my dream route in the Duffey Lake area
to find the best way through the complex
(60 km north of Whistler). I never actually
terrain. From this experience, we knew
skied two of the steep faces that I planned
that we needed to attempt it late enough
for in my three-peak linkup. Fortunately, I
in the spring that conditions would be very
managed to squeeze a quick day trip into
firm and fast, allowing us to skate sections,
an adjacent area and observe that though
but not so late that snow had melted from
it was late in the season, lots of snow was
the valley bottom.
still left. From that trip I knew the attempt
We chose late March as our window of op- would be possible, but I would have to wait
portunity and trained for the day. We ex- for colder temperatures to freeze things up
pected to take approximately four hours to make it safer.
and limited our nutrition to gels mixed
Few days later, I started at 6am, fearing
with water and a single bar. Because of the
some slopes might get too soft (and dan-
good weather leading into the attempt
gerous) by 10am or so. I ended up skiing
with extensive freeze-thawing, avalanche
Eric and Nick after the Spearhead Traverse mission. the two new-to-me steep faces and one
conditions were minimal despite the ex-
steep couloir in bullet proof conditions.
treme terrain. A clear day appeared in the forecast and with race
Looking back, I avoided all avalanche hazard by going early
packs holding just the very essentials, we completed the trav-
but I overestimated the warming of the two steep north faces
erse, shaving nearly an hour off the old record.
which made for some dangerous skiing. I didn’t bring any ava-
lanche gear or ice axe but I took one whippet, big steel cram-
pons, emergency blanket and extra windbreaker layers for my
top and bottom. I did the linkup in just under six hours but I later
recognized that it was possible to go faster if I left the car one to
two hours later. However, in the spring, it’s usually better to be
early than late.
The End
Thank you very much for reading and
we really hope that you have enjoyed it.
Stano atop the first peak during his fast linkup in
2012, with his next objective behind him.
Keep learning, experiment and see you at the races!
Steady progress matters
Stano & Eric
Just like with skimo racing, going up and down wild mountains
faster and faster requires time. For racing, if you train too hard
too soon you will burn out. For fast backcountry missions, if you
go for big goals too soon, it could cost you your life. Take time
to learn and practice because it’s critical that you make the right
decisions even when your mind and body is totally exhausted.
Once you are ready, go for it and fly!
Recommended Reading License Agreement

»» Going Higher: Oxygen, Man, and Mountains
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by Charles Houston eBook (“Manual”) is subject to the terms and conditions of the agreement
(“Agreement”) below.
»» Lactate Threshold Training
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purchasers of the Manual (”Subscriber”) a worldwide non-exclusive, non-
the Mind Exercises They Use to Excel transferable, revocable, limited license to download and/or access the
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Training Plan: 12 Weeks to Your Best Skimo Race

Overview 6 Key Points on How to Use and Benefit the Most

3) As a measure of training volume, time is the most important variable in

» Zone L1: <75% of your maximum heart rate (MHR) Warm-Up/Cool-Down:

Double Workouts: Time Trials:

Training Log: Recovery and Sleep:

Nutrition: Beginner Routine:

Are you ready?

WEEK 1 - Build 1 (Intensity) Date: WEEK 2 - Build 2 (Intensity) Date:

Special notes: Week notes Special notes: Week notes

See overview notes for Time-Trial On Tuesday's workout, try to complete 4 or

WEEK 3 - Recovery/Race Date: WEEK 4 - Build 1 (Volume) Date:

Special notes: Week notes Special notes: Week notes

WEEK 5 - Build 2 (Volume) Date: WEEK 6 - Build 3/Race (Volume) Date:

Special notes: Week notes Special notes: Week notes

WEEK 7 - Recovery Date: WEEK 8 - Build 1 (Intensity) Date:

Special notes: Week notes Special notes: Week notes

A 'Mountain Day' is a backcountry This week should be challenging with two

WEEK 9 - Build 2 (Intensity) Date: WEEK 10 - Build 3 (Intensity) Date:

Special notes: Week notes Special notes: Week notes

WEEK 11 - Taper Date: WEEK 12 - Taper/Race Date:

Special notes: Week notes Special notes: Week notes

During your taper week, the total volume is Race week!

Stano Faban | Eric Carter

Manual for Ski Mountaineering Racing

Manual for Ski Mountaineering Racing

Front cover photo by Jocelyn Chavy. 7. Fast Backcountry Missions . . . . . . . . . . . . . . . . . . . . . 108

2 Stano Faban & Eric Carter • www.skintrack.com

Manual for Ski Mountaineering Racing

Preface speed up progress for novice and aspiring ski mountaineering

3 Stano Faban & Eric Carter • www.skintrack.com

Manual for Ski Mountaineering Racing

Stano Faban Eric Carter, MSc

4 Stano Faban & Eric Carter • www.skintrack.com

Manual for Ski Mountaineering Racing

Big Thank You goes to

To various people that helped in bigger or smaller ways:

5 Stano Faban & Eric Carter • www.skintrack.com

Manual for Ski Mountaineering Racing

Video Content Instructions

We recommend watching the video content on a laptop

Tablets, smartphones and iOS devices:

For rest of the videos produced by others, we are using a

If you discover any issues outside of those described

6 Stano Faban & Eric Carter • www.skintrack.com

Manual for Ski Mountaineering Racing

Historically, the sport’s roots lie in ski tour- Individual Race

Manual for Ski Mountaineering Racing

Teams Race Sprint Race

Manual for Ski Mountaineering Racing

Manual for Ski Mountaineering Racing

Chapter 2: Federation (ISMF) has pushed to make ski mountaineering rac-

History of Skimo Racing ing part of Winter Olympics again.

Brief History of European Skimo Racing

European ski mountaineering races date back to 1920s, but

Ski mountaineering combined with shooting made it to the

Manual for Ski Mountaineering Racing

Manual for Ski Mountaineering Racing

Manual for Ski Mountaineering Racing