For this summer there is a slight difference in strength compared to previous years for two reasons:

1. First, due to changes in ski technique and rules, there is less emphasis on max strength and a move to functional strength.
2. Second due to risk of SARS-CoV-2 spread, we must do strength in a thoughtful manner.

The latter will require you to arrive prepared each day bringing most of the things that would generally be shared by the entire team. We will share some equipment (e.g. Medicine balls) and because of that, we will require you to wear gloves. So, before you head out to warmup on your way to the park, be sure you have the following:

1. Weight lifting, rollerski or even ski gloves
2. Two (3-7 pound) hand weights. You can make these by putting pebbles, water or dirt into old Gatorade (or similar) bottles. (A large hydroflask with water is 3lbs, 1/2 gallon plastic jug of liquid is 5-6lbs for reference)
3. A jump rope. You can make this with any piece of rope.
4. A mask. Christi and I will sport our new "Cat Masks". Let us know if you also want to order a cool cat mask from Podium Wear.

Put 1-4 into your backpack 20-40 minutes before strength and begin your pre-strength warmup.

Throughout the summer, our goal will be to keep training groups small so there will be morning & afternoon strength sessions and location from which you can choose. Morning at the field to the south of City Track with Christi & Rachel and afternoon with Nathan at Washington Park.

There will be space for 10 people each time, please check the sheet to sign up. You can change weekly but make sure there is space. Link to Signup Sheet

Thanks to SkiPost for this information. Totally on board with wearing a hat!
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The human body performs best when its core temp remains around 98.6 degrees Fahrenheit (37 degrees Celsius). Too cold (or too hot) and performance quickly drops. We lose heat through conduction, convection, radiation and evaporation. We constantly release heat in the form of radiation. Conduction occurs when our bodies give away heat to that other object that we are in contact with that has a lower temp, like snow or air particles.  Convection occurs when we transfer het to air particle through motion i.e. "wind chill" Finally, when as we sweat, ( or get wet)  we transfer heat through evaporation, as water on our skin transforms into a gas. Since our bodies naturally give away heat to colder, active particles, air particles in wind, and water particles (snow and rain) can accelerate that effect.

To combat rapid cooling, we shiver to generating heat by exciting our muscles. In the cold many parts of the body blood vessels in our skin tissue constrict, or tighten up to keep blood away from the cold outer layer of the body and helps circulate warmer blood to our core areas. But this tightening is not good for peak performance and racing.
 
Why a hat? Because areas around the head, neck, chest and groin don't constrict as effectively as the smaller ones near the skin and thus more even more susceptible to heat loss. Furthermore water is denser than air, so it absorbs more heat (up to 32 times more) than air. So when you are skiing in rain or snow you can get hypothermia quicker if the rain or snow is falling on your uncovered head and neck.
 
That's why Nordic racing attire includes a hat and often neck gaiter.
 
When your core temperature down to 95 degrees or below it is called hypothermia. When your re-warming reactions are not enough to overcome the cooling process, hypothermia can set in and skiing performance will decrease quickly.  Mild Hypothermia includes shivering, goose bumps, difficulty with complex motor skills Moderate Hypothermia includes violent shivering, sluggish, speech problems, difficulty with fine motor skills. Severe Hypothermia includes rigid muscles, dazed, shivering has stopped, blue skin, erratic heart beat.
 
So dress properly, starting with your first layers and finishing with a hat and neck gator to race better.
 
Andy at SkiPost