It's not about VO2max

I find myself getting antsy when I hear folks (esp. coaches) comparing VO2max values. On the one hand, I get it. A high VO2max can make the life of an endurance athlete easier. Having the capacity to gulp oxygen better than your compadres is definitely a plus, but these days we know that the number does not tell the entire story.

Why?

What protocol did you test VO2max with? Did you run? Walk? Bike? Pole walk? Ski? Swim? What kind of test design did you use? Did you increase speed? Grade? Resistance? How long was each load? What device did you use to measure gasses? Was it portable? Old? Brand new? Is it accurate? Was it  calibrated correctly? Do you have other information from the tests? Lactate? Heart rate? Rate of perceived exertion? Was it a "good day" for a test?

The information obtained from a VO2max test is often useful, but the information needs to be looked at with a careful eye and with some perspective, because VO2max cannot tell you the whole story on whether or not an individual can perform. It is only one piece of the puzzle that all of the above questions can affect.

"Performance" in terms of the endurance sport, is a puzzle with a lot of different parts. Some days the puzzle pieces fit together, some days they do not. Sometimes, the puzzle pieces are rearranged and change shape. Tough conditions? High-pressure race? Challenging course profile? Technique not working? A high VO2max may be your friend, but without other pieces of the puzzle, you may just be out of luck.

O2 consumption is not everything. Research these days suggests that neuromuscular factors (i.e. strength and muscle activation) also play a significant role in "performance". With the higher speeds and more challenging course profiles used in e.g. Nordic skiing competitions, you also need to have muscles that work efficiently. If your muscles do not work, will your lungs alone get you to the finish line?

A highly economical athlete can beat out one with a higher VO2max. An athlete that knows how to use the right technique in the right place can have the edge on his/her competition - sprints can be won by 0.01 seconds, so transitions and tactics can make the difference between 1st and last. Skis matter - at a high level, there are not as many differences between competitors, at lower levels, there is a larger difference between a ski with the right fit and the right wax vs. a ski with the wrong fit and wrong wax. Handling pressure/stress, tough conditions, travel, nutrition, hydration.... these all parts of "performance."

It's not about VO2max.

Seminar/Congress and memory lane

I attended the spring coaching seminar (for ski coaches) again (this was the 4th time) this week and immediately after the seminar, attended an international skiing conference. What a week. Again, I learned a lot. Not just about skiing and science or coaching, but I took a couple of trips down memory lane and had a chance to reflect on some things...

Memory lane:
The site of this congress is where I have completed coaching certification.... and where I was first introduced to skiing indoors over 12 years ago. It was this place and that trip that helped the already planted seeds grow that started me on this journey.

Two "old friends" who were part of that trip also attended the congress. One of them piqued my interest in exercise physiology and coaching. He taught me something very important about skiing and coaching that made a profound impact... he was a high-level coach that took the time to ski with me when I was just another junior skier. He explained technique, he explained listening to your body, he explained how "the hear grows" with training...

The other old friend picked out a pair of skis for me on that journey 12 years ago that were... magical. Since then, he has picked out another 4 pairs. Those skis have carried me over 100s of kms and can tell you many stories. They are not "just skis".

As I get older, I have come to appreciate these "old friends"... and hope that some day someone will remember me as I remember them. Hidden teachers and supporters along the journey who may be unaware of the impact they have made... by simply being who they are.

A friend from my collegiate team was in attendance, as well as many other friends and acquaintances from over the years. The mixture of new and the old... the close and familiar as well as the distant and unknown. I am not sure I have the words to describe it. Seminars and congresses are so much more than "professional meetings". They are a chance to gather and exchange information and ideas, to represent your research group, to have friendly debates and competitions. They are also meetings of friends that seem to get better with age...

Summer is coming!

Summer is on the way, but that does not mean that we are getting lazy. Nope. The opposite may, in fact, be true. This last week has been filled with action of one type or another. I got older on Tuesday. Yup. Twenty-seven. What an odd number! A couple years removed from the "quarter life crisis" and a few from thirty. Hmmm...

On Wednesday, I went on a cruise with the parents. Lake Päijänne is beautiful this time of year... I can only imagine what it looks like from the water in the autumn!

Lake Päijänne - close to Vaajakoski

I spent a lot of time in the garden. Pulling weeds, planting new stuff including: peas, carrots, lettuce, beets, arugula, basil, parsley and a few flowers... now we just wait for them to sprout. Here is hoping that something will grow!

The "back yard" - which could be the "front yard"...

I have also walked and run a lot. Thursday I ran ~10km as hard as I could muster, and then jogged a few more while my parents and uncle followed behind (fitness event in town). Friday I just cooked up a storm with my mom (poronkäristys and mashed spuds) and did some yard work. Saturday 2h 15min walking, today 2h 30min of walking. Some hockey watching, more yard work...

Wild flowers in the garden.

Summer is coming.

and a daffodil...

kipinä

World Championships Hockey starts again. I am not sure where it comes from, but I kinda get into it... and I kinda dig one of the new songs by Poju that is "for" the championships and tells some Finnish hockey history while also telling how a "fire" is lit within us at a young age. I know my love for sport started at a young age... and the fire still burns within.



Speaking of which, I have recovered from whacking my head. My neck muscles have begun to relax (yay weekend mökki saunas!!) and I am back to normal activity. A long walk with my parents on Sunday, Kettlebells and running on Monday and today a bike ride over to help skiers and rowers with a fundraiser (carrying shelving from trucks into newly built apartment buildings). The body and the mind are thankful. I was starting to get crabby without the exercise.

Taking it easy on May Day

By small injury in the last post, I meant small head injury. I whacked my head on the ground after trying to make a quick move in Kin-Ball on a slippery surface (with slippery shoes). Small concussion and maybe some whiplash... My boss says that this is why he has told me to never play ball sports (he has never actually said I should not play ball sports) and that I really should stick to endurance and the gym. Well, I have done nothing but walk and clean and lay/sit in the sun when it is shining (and a short bike ride at runners's pace with the marathon school runners last week - yes, I was wearing a helmet). I feel like the good month of training that I got in has been partially erased (and I have been slower with my work too).

This weekend I went to rest at the cabin. Each morning I awoke to sunshine streaming through the window and birds singing. On Sunday, the thermometer on one side of the cabin showed 25C (in direct sunlight) and there was still snow on the other side of the cabin. I took a blanket out the the warm side and drank my coffee in the sun - and stayed there reading for a while. 

Here are some of the flowers on the warmer side of the cabin:

Today is Vappu or May Day. Most students are out celebrating with picnics but I am taking it easy at home in hopes of getting myself from 85% to being 100% again soon.

something short

Track and Field
Well, the championships were a success. I made it though being on my feet for 10+ hours a day, which was a bit of a shock to the system considering how much I usually sit since right now... since I basically have a desk-only job.

Aside from being inspired by all of the athletes, I gained perspective on arranging a large international event and officiating at an international level. I was definitely at the bottom of the  pyramid in the organization, but at the end of the day, that means I got to learn more than most!

60m sprint - and my aunt who earned 2 medals at the WMA Champs!

School/Work
Analysis continues. Again, and again, and again. There are so many ways to analyze data that I could probably spend the rest of my life analyzing the same thing. Sometimes I feel like statistics are a form of art since their "correct" use is, in part, in the eye of the beholder (be it a student, a professor or a reviewer). Right now we are working on finding which statistcis work "best" to descibe the data for my next article (and this article is probably one of the most challenging ones that I will write for this degree).

The rest
It is getting warmer (finally!) and a hint of green can be seen from my office window. Running is going reasonably well, but I got knocked out with the flu for a bit and then sustained a small injury playing Kin-Ball, which has made the past couple weeks a bit slow and unproductive. Good thing this week is meant to be very low volume anyway!

master BLASTERS!

When I graduated from college (or "part one" since some may still argue that I am still "in college" since we do not say "in university" so much in the US...) I wrote a page worth of "skiing wisdom" with the idea that I could send it to my teammates as a reflection on four years of training and competing as a team. I never sent it. I guess I figured that we all found something special running and rollerskiing across the farmland of southern Minnesota, hiking and running through the woods of the Twin Cities and northward, and skiing wherever we found snow. Actually, I know we all found something, and I know we all kept something from those experiences too. One of the things I remember writing on that page (it is saved somewhere...) was "be kind to master blasters (master athletes), they are older versions of us".

No one was unkind to "master blasters", but sometimes folks would get frustrated when the trail was filled with "older" skiers or if they had to answer "silly" questions about technique, waxing, anything else skiing related. The thing is, I love the sight of a ski trail in use as much as I love the sight of fresh corduroy and really, no question is silly - equipment in skiing changes fast enough that not everyone keeps up. The important thing is skiing, enjoying sport, enjoying company, enjoying life. The age of the skier should not be a factor... and realize that you too will one day be older, likely slower and maybe not as informed on the latest and greatest in klister... but you'll still like the sport, want to be involved and will ask those younger folks about what they do.

Today was the opening day of competition for the Master's World Championships in Indoor Track and Field. Yes, J-town and the local Track and Field club (and partners) are hosting this international competition not more than 100 meters from my office door. I'm taking a break from writing and analysis for a few days to help (mostly as a running referee).

I think it's awesome. I have seen children helping with tasks around the track and a 92 year old woman complete the heptathlon. The number of athletes and the positive spirit is really great. My aunt (among other friends/folks I know) will be competing within the coming days. Check it out: http://wma2012.jyvaskyla.fi/ It reminds me of watching (and being inspired by) master blasters when the National Champs in Nordic Skiing were held in the Twin Cities.  I can only hope (and try my hardest) to be as fit as these folks are at 50... or 92!

(The only negative part of helping is that I can't really fit in training myself. Today I was on my feet for the better part of 10 hours and I went to the office for an hour to make some modifications for a grant and to submit corrections for article proofs). A little core, a shower and to bed. Tomorrow is a 12 hour day (which may end up being longer!)

In other news: I passed a couple while running about a week ago... I did not catch what she said, but he said "Det är FinnSisu!" Who, in Central Finland, speaks Swedish and can say FinnSisu in such a knowing way?

tunnel vision

Like the common cold, I think one of the most common ailments of a young researcher/student must be tunnel vision. One gets an idea, starts an analysis, gets caught up in a specific part of a topic and all of a sudden one plunges into a tunnel. Tunnels are a good place to look at only the thing right in front of you, but the big picture, that which is outside of the tunnel, is pretty important at the end of the day. I have been learning to avoid prolonged tunnel vision. It is easier on the eyes... as well as the brain and the body. I have been doing intense analysis for a while now... which has been great because I have gotten a lot done, but tunnel vision set in, and I started to get grumpy. Fortunately, I realized that the big picture was fading and have been able to adjust my course... and things are moving forward. Friday I completed a course on scientific writing (my compulsory courses for this degree are done!) and today an article was accepted for publication.

Tunnel vision also applies to sport... so here is a story for today:
I found my gluteus medius. Not that it has been gone... it has been with me for some 26 years or so, but apparently I have not been using it as much as I can. Through working with one of the running coaches in town (I have already gained so much perspective - for running, teaching and coaching!) I confirmed that I have a muscle imbalance of sorts in my behind (to put it politely). I have been running around for the better part of my 26 years, but apparently have been using my quads more than all those muscles on the backs of my legs. I have never seen myself run, so of course I did not know this. I have tweaked my ski technique over the years and can "feel" most of the changes or modifications as I make them/show them to those I have coached, but I have never really applied those feelings to running...or kettle bells for that matter. This week while doing kettle bells I made a concerted  effort to focus on the muscles that should do the works for each movement... realizing that it is easy to compensate if it feels like one is working out. This awakened my lazy gluteus medius  and today while running and actually thinking about what muscles should be at work and trying to feel them at work... I really felt it. Ow. (Positive ow). My running technique still needs help, but I think the "epiphany" today was a step in the right direction... now to stretch these muscles!

skiing is not an individual sport!!

It's not. Most skiers do not go it alone in all aspects of their career. Someone helps them pick out skis, someone might wax their skis, usually they have been coached by someone... or are being coached by someone. The vast majority of skiers have families and friends, many also have a ski club or team. So why do so many think of skiing as "simply" an individual sport?

I remember skiing as a team sport. Not because I have always been on a team, but because my first strides on skis happened with family, as did most of the first skis. Then I was a in a local ski school, where we worked together with a group and a coach to learn new skills and to develop technique. From this group, a club team developed. We worked on more skills, developed our strength and endurance and worked on getting even better technique. After that, most of us joined our high school teams. With those teams we chased medals and team titles. Everyone skied their own race to the best of their ability, and points were counted for the team. We trained together, we raced together. In the summer I trained alone, or with ski group/club or with a friend from one of the afore mentioned ski groups. Same deal in college... due to different class schedules we trained alone more often, but we supported each other, and worked together.

At the elite level, there are generally not as many people to train with, but still, no one goes it completely alone. So why is skiing considered an individual sport? I have been wondering this lately as, in my experience here, more people think of skiing as an individual sport... but should we think of skiing as more of a team sport? Train together more often? Challenge each other more often? Support each other more often? Would working together as a team yield better results?

In high school and college skiing (which were inarguably some of the most fun years skiing in my life) we did all sorts of crazy little things as a team. These different "things" lifted everyone up and brought us closer together. When we were racing, we were competing not only for ourselves, but for each other.

... and here I have to put a couple words in here about the US Ski Team..... especially the ladies:

This season has been, in a word, HUGE for the US Ski Team ladies. Not only have they had multiple skiers place in "points" positions on the World Cup circuit, which has not happened before, but this year the ladies have also made the podium a few times and scored a team best 5th place in the relay (while sitting out on of the best skiers). Awesome and very exciting to watch.

While the ladies have clearly put their talents to good use and worked incredibly hard, I would also venture to say that they know what teamwork is all about. The team spirit can be seen in all the pictures posted on various ski websites and can otherwise be observed in what the ladies post in various social media sites. I think that this teamwork may also have a positive influence on their performance (it certainly does not hurt). While some people might think that face paint, glitter and matching socks is "overkill" on relay day, I think it is cool, fun, and shows that while the ladies are gearing up for a hard race they are also enjoying themselves.... and isn't that what sport should be about?

At the end of the day, only one person is racing, but a team builds a skier and holds him/her up through good races and bad.

A day of sport

Can I get credit for another workout today?

*Woke up - jumped out of bed, ate breakfast, washed the dishes.
*Turned on the computer, Logged on to watched the results online for the girl I co-coach from Finnish Jr Nationals.... was very excited watching the splits and final results come in. My heart rate was elevated even though I was only watching online. Yesterday was excellent for her, today was very good as well - she has worked hard and make great strides this year. I'm a proud coach!!
*Put on my running shoes for an approximately 11.5km run on ice. I'm glad I bought a pair of running shoes with studs in them last year... for these conditions, they really make a difference!
*Came home, packed bag, walked to the office for a shower ("moisture measurements" tomorrow in the flat, so taking showers and doing laundry are off limits for about 48 hours - am thankful that work has showers and is not far away).
*Ate lunch, took out the trash, went to grab some green stuff (salad and grapes) and gluten-free cookies from the grocery store. Someone may wonder why I bought gluten-free cookies... I'll get to that at a later date.
*Sprinted home again to watch the World Cup sprinting from Lahti on TV. It's not about who you are cheering for on that course. Thrills and SPILLS are the name of the game. You have got to stay on your feet to win.
*Watched the final kms of the Vasaloppet from Mora, Sweden was on TV... imagine skiing 90kms and having the finish come down to a sprint! Ow. My HR started rising watching that too! Then there were some highlights from speed skating... tight races get my HR up... I may have a small addiction to sport.....
*While watching stuff did some abdominal exercises and PT for my back.
* The bathroom needed some new silicon in the joints between the floor and wall tiles... so I squatted and stretched to get that done (and am grateful for clear silicon.. I am not skilled at spreading that stuff, but I think I get a passing grade.
*Made dinner.
*Ate dinner.
*Drank glass of red wine. (Those ones do not exactly count as exercise... heh.)
*Wrote something in blog (and it is not even 8pm yet!)

Running today was better than yesterday. It really is a challenge to run on ice. I know that I could go ski, but  getting over to the trails (i.e. running in ski boots) on this ice is not so fun, I didn't want to take a backpack with... and yes, I planned my weekend around watching WC racing on TV... since it was actually on TV! Fortunately, the snow will still be around for a while.

Now I will enjoy the red wine and some music... huh.