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Milan Baic's Pre-Vasa Clinic: Session 1

What I Learned

Tue, Feb  3, 2004 - By Bob Eifler

The Milan Baic Clinic Series

Milan Baic's Pre-Vasa Clinic: Session 1

February 3, 2004

December 29 was the first of three Monday night pre-Vasa clinics given by Milan Baic at Timber Ridge in Traverse City. The audience was as targeted – mostly inexperienced racers, with a few grizzled veterans. The tone was easy going and supportive. Milan is a terrific ambassador of health in general, and Nordic ski racing in particular.

Milan Baic's Pre-Vasa Clinic: Session 2

February 8, 2004

Milan Baic's eagerly anticipated clinic #2 happened Monday night, January 2. We spent about 45 minutes on a hands-on waxing session, with Milan demonstrating and each of us prepping our skis. Then it was snow time.

Milan Baic's Pre-Vasa Clinic: Session 3

March 6, 2004 - By Bob Eifler

Milan Baic's racers spend the clinic learning about what to do in the days leading up to the race, race day preparation, and how to have a good start...

December 29 was the first of three Monday night pre-Vasa clinics given by Milan Baic at Timber Ridge in Traverse City. The audience was as targeted – mostly inexperienced racers, with a few grizzled veterans. The tone was easy going and supportive. Milan is a terrific ambassador of health in general, and Nordic ski racing in particular.

Day one emphasized the evaluation process – especially self evaluation. Here are some gems from the clinic:

Training

  • Two 45 minutes upper body workouts a week to a long way to improvement.
  • Strength can be worked in to a ski or run. Incorporate sprints, climbs, bench dips, etc.
  • Do something!

Health

  • Wash your hands often during the day, and don’t run your eyes.
  • Monitor your pulse at the same time of the day.

Goal Setting

Training log: Milan said to start one. “If you take one thing from tonight, this is it.”

  • "You can stay where you are or you can plan and improve."
  • The basics: Speed, Strength, Endurance. Use your log to record what, how long, how intense, plus personal extras.

Resources

We are blessed with a bunch:

  • Night skiing! (Maybe with a headlight).
  • Individual lessons sharpen technique.
  • Join a club!
  • Read the training suggestions on http://www.xcskiworld.com – it’s a big and fun web site. [Check out the weekly training tips - ed.]
  • The last resource is probably a ski partner to get you out on the trail and give you feedback.

Equipment

  • Skis: Old skis are OK. Fast skis stay fast. Next to top of the line skis work well.
  • Boots: “If the boot fits…”
  • Poles: buy a strap that firs your hand and swings well. The $100 Fisher pole (made by Swix) is a great buy.

Showtime / Snow-time

The trails at Timber Ridge for the on-snow portion of the clinic had thawed but were still usable. Milan demonstrated V1, Open Field skate, and V2. We also did a balance drill: from a standing start, see how few strides it takes you to go 60 meters up a slight uphill. We tried to improve over three tries.

Next time

Hands on waxing – we’re supposed to bring a nylon brush and a plexi scraper…