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  • Science, the Human Body and Skiing

    Science, the Human Body and Skiing

    The Wall Street Journal
    • Updated February 8, 2013, 12:10 p.m. ET

    Betting Big on Nitrogen

    U.S. Ski Team Pins Hopes for Sochi on Science

    By MATTHEW FUTTERMAN

    [image] Reuters

    Ted Ligety, above, Sarah Hendrickson and Mikaela Shiffrin are strong medal contenders for the U.S. at the Sochi Games.

    Park City, Utah

    Most People who saw the footage of American all-everything skier Lindsey Vonn somersaulting over the snow on an Austrian mountain this week, shredding her knee ligaments and breaking her tibia in the process, figured they had just seen the end of the U.S. Olympic team’s chances at next year’s Winter Olympics in Sochi.

    Put away the star-spangled cowbells. Leave Old Glory at the bottom of the mountain. Cue up your favorite recording of Mozart’s “Requiem.”

    But here’s where the story takes an unexpected turn: Over the last six years, the U.S. Ski and Snowboard Association—the engine that increasingly drives the medal hopes for the entire U.S. Olympic team—has done something extraordinary. Instead of contenting itself with a couple of quirky stars who might get hot at the Olympics, the federation has invested serious money—at least $1 million a year—to build a deep bench.

    U.S. alpine skiers have landed on the podium 27 times this season, including 16 wins. Utah’s Ted Ligety dominates giant slalom and on Wednesday, he won the super G world championship. Mikaela Shiffrin, just 17 years old, has already won three world cup slalom races. The U.S. has had three women not named “Vonn” ranked among the top six in downhill.

    Associated Press

    Sarah Hendrickson

    In cross country, Kikkan Randall has three wins, and is arguably the world’s top sprinter. American snowboarders and freestyle skiers continue to set the standard in numerous events. And 18-year-old Sarah Hendrickson looks like a lock to win the first Olympic women’s ski jump gold.

    Given that these athletes will compete for about half of the total medals available in Sochi, it’s fair to say that this American power surge is the country’s best hope for sweeping the medal races in its second consecutive Olympics—and winning both the overall and gold-medal races at a Winter Olympics for the first time since 1932.

    The architects of this skiing success are an unlikely duo of scientists: Troy Flanagan, who has a Ph.D. in aerospace engineering from Royal Melbourne Institute of Technology in Australia (a country where it barely snows) and his top lieutenant, Jim Stray-Gundersen, a former competitive cross-country skier who became a surgeon and later pursued post-doctoral fellowships in cardiology.

    Together, these two men have spent six years conducting a $1 million-a-year science experiment, which makes skiers and snowboarders its laboratory subjects. To evaluate athletes, the USSA staff will hook them up to a system that pumps nitrogen and oxygen into their lungs on a treadmill. They’ll strap them to a carbon monoxide re-breathing test that measures how much hemoglobin they’re carrying in their blood. (Word on the street is that about 15 grams per kilogram almost guarantees a gold-medal performance). Alpine skiers are asked to strap on a black, pager-sized contraption that measures their speed and angular motion as they hurtle down the mountain.

    “The idea is to change the nature of training from simply piling on more work to creating a system based on trial and error, of testing and adjusting, to find what makes that 1% difference,” says Flanagan.

    Associated Press

    Mikaela Shiffrin

    This eccentric take on training is on display at the USSA’s Center for Excellence, down the road from the site of the 2002 Winter Olympics. One of the most striking sights at the center is the gigantic cross-country skiing treadmill that is connected, via rubber tubing, to two massive metal tanks that contain nitrogen and oxygen.

    By adjusting the ratio of the gases athletes breathe while on the treadmill, USSA scientists can make a session that takes place at 6,000 feet feel like it’s happening at 2,000 feet, or 8,000 feet, or 4,900 feet—the elevation of the cross country competition in Sochi.

    They also created something called a carbon monoxide re-breathing test, which they believe is the most effective way to measure how much hemoglobin an athlete is carrying. Hemoglobin is the key to being able to transport oxygen to muscles. Flanagan also did some of the early design work on the motion sensor for alpine skiers.

    Athletes do triple jumps down a 10-meter lane lined with infrared sensors to determine their energy level before a workout. They jump on an electronic plate to measure whether their leg muscles are more catlike or powerful.

    To design the suit gold medalist Billy Demong wore in Vancouver during Nordic Combined, which involves both ski jumping and cross-country, Flanagan and his team created a digital avatar of Demong’s body and used computer imaging to determine the most aerodynamic pattern for stitching the suit. Demong and the team then traveled to Australia to test the design in a tunnel against a 65-mile per hour gusts.

    Alpine skiers attach infrared cameras to the edge of their skis to measure the degree of lateral slippage around a gate.

    Part of the effort is to look for patterns—and relationships between things that may be hidden. USSA athletes are asked to record everything about their days: from their workout to how well they slept to whether they had the sniffles. Trainers armed with remote testing kits deliver updates to the database from across the globe.

    In the same database, their performances are plotted on a career arc and measured against all other elite skiers. Athletes who drift too far outside the curve of a potential Olympic medal winner stand to lose financial support from the USSA.

    “Our mission is to be the best in the world and we measure that by winning Olympic medals,” said Bill Marolt, since 1996 the chief executive of the USSA, whose athletes won 21 of 37 U.S. medals in Vancouver in 2010, compared with 10 of 25 in Torino in 2006.

    Stray-Gundersen worked for the Norwegian Olympic Committee from 1997-2002, sealing bedrooms of the country’s top Nordic athletes and adjusting the oxygen and nitrogen content of the air, so they could sleep in a simulated high altitude environment (he was the scientist who developed the concept of living at high altitude to increase hemoglobin levels). Norway topped the gold medal table in 2002 with 13, and it wasn’t simply because kids there grow up on cross-country skis. It was “objective and close monitoring of training,” he says.

    For athletes, working under this new regime can be a bit baffling. Moguls racer Heather McPhie was a little confused when Flanagan and her coaches told her she needed to build up her endurance. Her event lasts about 30 seconds. Flanagan and the USSA coaches put her on an exercise bike and told her to pedal at a conversational pace for hours. “It seemed like such a waste of time,” McPhie says.

    They added circuit workouts—box jumps, wall sits, Romanian single leg dead lifts (think multiple knee bends while holding dumbbells), with 30 seconds between stations, and five minutes between circuits. McPhie dropped five pounds, lowered her body fat composition and won her first World Cup event in January 2010. She is now among the world’s top-ranked mogul skiers.

    If all this science pays off, the U.S. might be able to sweep the gold and overall medal races in Sochi as it did in London—an unprecedented feat in consecutive games in the post-Soviet era. Without Vonn, who was a virtual lock for multiple medals, it’s a taller task.

    After her crash at the world championships Tuesday, Vonn has been scheduled for major orthopedic surgery. As hard as she’ll try to rehab in time forSochi, ski racing at 80 miles per hour is hard enough with two healthy knees.

    To complicate matters, Bode Miller, the best male American skier ever, is also out for the season with a knee injury.

    Write to Matthew Futterman at [email protected]

  • A Day in the Life of a World Class Athlete

    A Day in the Life of a World Class Athlete

    Read original article here: http://online.wsj.com/article/SB10001424052702304746604577384021387990452.html

    Killer Pull-Ups, Brutal Sprints and a Nap for a Ski Champ

    By MATTHEW FUTTERMAN

    [WORKOUTjp] 
    Mark Meyer for The Wall Street Journal

    During her off-season, Kikkan Randall will run for 90 to 150 minutes on the rolling trails at what she calls a ‘conversational pace’ of eight-minute miles.

    For Kikkan Randall, a cross-country skiing world champion, working out in the off-season is about far more than sliding across the snow.

    Ms. Randall spends spring and summer trying to build the explosive strength her grueling event requires. “I take a couple of weeks off and go to Hawaii, and do some biking while I’m there,” she says. “But by May 1, I start training.”

    Ms. Randall, the world sprint champion for the 2011-12 season, is a major star in Northern Europe, where cross-country skiing is one of the most popular sports. In the U.S., it’s something of an afterthought, even back home in Alaska, where she spends most of her off-season.

    WORKOUTjp

    Mark Meyer for The Wall Street Journal

    Cross-country skier Kikkan Randall does pull-ups with a 60-pound weight tied to her waist.

    Her regimen is a brutal, six- (sometimes seven) day-a-week mix of roller skiing, biking, running and strength training. Pull-ups are a fairly unpleasant experience for most humans, but the ones Ms. Randall does resemble a form of medieval torture. She straps on a belt with a chain dangling from it and attaches a 60-pound weight to it. Or she’ll pull herself up with such power that she is able to clap her hands above the bar and then grab it to slowly lower herself. Eight is her record. “There’s nothing that makes you feel more hard core than strapping on a belt and attaching a big weight to it,” she says.

    The training’s big payoff arrived in March, when Ms. Randall, 29 years old, became the first American woman to win a season-long world championship in a cross-country skiing discipline. Her next goal is to become the first American woman to win an Olympic medal in cross-country, a sport Scandinavians, Germans and Russians have dominated. The U.S. hasn’t medaled in cross-country since Bill Koch won silver in 1976.

    The Workout

    Ms. Randall does two workouts each day. She trains with a private cross-country skiing club at Alaska Pacific University. She meets the team at 8:30 each morning for what is usually a 2½-hour workout on roller skis. Once a week, the team has a session that lasts as long as four hours and can include runs of 12 to 15 miles on mountainous terrain.

    WORKOUT4

    Ms. Randall does strength training at a local gym twice a week.

    During the regular session, Ms. Randall and her teammates spend the morning skiing intervals up and down the area’s hills. They will often cover more than 25 miles in a morning with ease, though the distance varies depending on whether the team is working on endurance or speed. Speed work requires interval training, which can be multiple one-minute bursts of sprinting with little rest in between.

    The danger, Ms. Randall says, is the skis don’t come with brakes, and skiers can reach 45 miles per hour on them. “If you have to stop suddenly, you pretty much have to dive off the road,” she says. “That’s why you wear a helmet.”

    After lunch and a nap, she works out on her own. Twice a week she does strength training at a local gym, though even that 90-minute session begins with a 30- to 60-minute run or roller ski. She says half of her exercises are weight-training focused on specific muscles, while the other half is focused on strengthening her core balance.

    That’s where the pull-up bar comes in. Ms. Randall will hang from the bar, bring her legs up into a pike position, then slowly lower them repeatedly. She’ll do the same routine with weights strapped to her ankles. Then, keeping her ankles together and her legs raised, she’ll swing legs back and forth in front of her face like windshield wipers. “Just as I start to get good at something, my trainer figures out something to add to make it harder,” she says.

    On other days, she works on her endurance, either roller-skiing or running for 90 to 150 minutes on the rolling trails near her house at what she calls a “conversational pace” of eight-minute miles. She’ll often run with ski poles, and, this being Alaska, bells or pepper spray to ward off bears or moose. “The moose have this incredible knack of getting in between me and my car right at the end of my runs,” she says.

    WORKOUTjp

    She also works in long-distance cycling, doing road work in the summer and mountain-biking in the fall. The off-season includes a two-week ski camp in May in Bend, Ore., and another weeklong camp on Eagle Glacier in Alaska in June, where she skis five hours a day.

    This year, she will put in 10 days of skiing in an indoor ski tunnel in Sweden in August, then do a weeklong camp in Fairbanks, Alaska, in late October.

    The Diet

    The basic formula for Ms. Randall’s diet is protein and carbohydrates during every meal and snack, with more carbs earlier in the day and more protein in the evening and before and after a weight workout.

    She starts her day with an early breakfast around 7 a.m. of an egg-white omelette with fresh vegetables and whole-wheat toast. Coffee, too, is a must.

    During workouts, she will snack on Power Bars and an energy drink, such as Gatorade. For lunch, Ms. Randall often has a ham or turkey sandwich with vegetables.

    Dinner involves another serving of protein and fresh vegetables. She grills salmon or another meat in her backyard and makes a big salad filled with foods she struggles to find on the road: spinach, avocados, dried cranberries and peppers. Dessert is a scoop of mint-chip ice cream.

    The Nap

    Ms. Randall is religious about her daily nap, which can last up to two hours. Napping allows her to train as hard as she does. Growing up in Alaska, she is accustomed to falling asleep in bright daylight so she can get her usual eight to nine hours of sleep each night. “It can drive everyone else crazy, but all I need to do is climb into bed and close my eyes and I’m out,” she says.

    The Gear

    The Marwe Roller Skis she uses during training retail for about $349. Her LeMond Zurich road bike cost $2,860 and her Gary Fisher Cake II mountain bike lists for $2,089.

    The Playlist

    Ms. Randall is loyal to the goddesses of pop. Kelly Clarkson’s “Stronger (What Doesn’t Kill You)” is wearing out her headphones these days.

    Motivation

    She’s been dreaming of an Olympic medal since she was a teenager and she is expected to be a favorite in the 2014 Winter Olympics in Sochi, Russia, where competitors will race in the freestyle form, moving as if on skates, that Ms. Randall specializes in. “I wasn’t even alive when the last American won a medal,” she says. “So it would be pretty cool to win the next one.”