As race season gets closer, speed training needs to evolve. But going harder isn’t always the answer. In this episode, Brian and Andy break down the difference between true sprinting and training efficiency at speed. They discuss why 30–60 second efforts shouldn’t always be all-out, how staying relaxed can actually make you faster, and why maintaining good technique under speed is one of the most important skills to develop heading into winter.

They also dive into the physiology behind short efforts, including how the aerobic and anaerobic systems contribute at 10, 30, 60, and 90 seconds. The conversation explores why even elite sprint skiers need massive aerobic engines, how speed should fit alongside endurance and strength throughout an athlete’s development, and why you shouldn’t wait until an athlete is “fit enough” before teaching them to move fast. Brian and Andy also share practical examples for incorporating short sprints, 30-second speed work, threshold intervals, and pace-project sessions into fall training.

Finally, they answer a listener question about scheduling intensity for junior ski clubs, including whether Tuesday/Thursday intensity sessions are too close together, how recovery needs change with age, and how coaches can make the most of limited team training days. Whether you’re a skier trying to sharpen up for winter or a coach building your fall training plan, this episode offers a practical framework for developing speed without simply adding more intensity.

Energy System Usage:

10 seconds: 91% anaerobic, 9% aerobic (phosphagen system dominates)

20 seconds: 82% anaerobic, 18% aerobic

30 seconds: 75% anaerobic, 25% aerobic

60 seconds: 58% anaerobic, 42% aerobic (glycolysis peaks then dips)

78.6 seconds: 50% anaerobic, 50% aerobic (the equal-split tipping point)

Over 90 seconds: Aerobic oxidation takes over as the primary energy source

Anaerobic and Aerobic Energy System Contribution During Maximal Exercise: A Systematic Review

As summer training gives way to fall, the focus begins to shift from building volume to adding more race-specific intensity. Getting that transition right can be tricky. In this episode, Brian and Andy break down how to introduce more L4 work without sacrificing the aerobic fitness built all summer. They discuss why adding intensity doesn’t necessarily mean dramatically cutting volume, which parts of the training week may need to change, and why the fall can be one of the easiest times of year for athletes to overreach.

They also dig into the bigger picture of managing training stress. Hard intervals aren’t the only thing your body has to recover from: school, work, travel, poor sleep, and everyday life all contribute to the total load. Brian and Andy discuss fueling harder training blocks, keeping easy sessions truly easy, monitoring fatigue, and why experienced athletes are often the ones most willing to modify a workout when their body is telling them something different than the training plan.

Finally, they tackle listener questions covering rucking for endurance athletes, structuring training for high school cross-country ski teams, balancing technique, intensity, distance, and strength, and how strength training should count toward total annual training hours. It’s a wide-ranging conversation about making smarter training decisions as race season gets closer. The goal isn’t simply to complete the plan, but to absorb the training and get faster.

David Norris has spent more than two decades figuring out what it takes to go fast. A former World Championship skier, two-time American Birkebeiner champion, seven-time Mount Marathon winner, and now elite trail and ultrarunner, David joins us to talk about how his approach to endurance training has evolved across skiing and running. We dig into the durability that comes from years of high-volume ski training, the challenge of pacing long races, and what he has learned while transitioning from World Cup skiing to racing some of the biggest mountain ultras in the world.

David also breaks down some of the biggest training lessons he has learned along the way. We discuss why the workouts that make you the most tired aren't necessarily the workouts that make you faster, the differences between threshold training for skiing and running, and why improving running economy forced him to move away from some of his favorite ski-style workouts. We also get into his approach to preparing for a 50K ski race, balancing L3 and L4 intensity, training at altitude, strength and plyometrics, and how skiers should approach the transition back onto snow.

Beyond the workouts, David shares a valuable perspective on longevity in endurance sport. We talk about coming painfully close to the Olympics, learning that a single result doesn't define you as an athlete, balancing full-time work with high-level training, and why he no longer stresses about cutting a workout short or missing a few miles. It's a wide-ranging conversation about training smarter, developing durability, finding the adaptations that actually matter, and building a relationship with endurance sport that can last for decades.

This week on Race Ready, Andy checks in from one of the most unique training environments in North America: the Haig Glacier in Alberta. With athletes hiking nearly an hour just to reach the snow and training above 8,000 feet, the conversation dives into how to structure a productive volume camp without turning it into a survival contest. Andy and Brian break down how much to increase training volume, why consistency matters more than one massive week, and how to keep easy training truly easy.

From there, the episode becomes a deep dive into altitude training. They discuss what happens to the body during the first 24–48 hours at altitude, why the first two days should usually be kept easy, how long it takes to create meaningful altitude adaptations, and how athletes should approach racing at elevation when they can't arrive weeks in advance. The conversation also covers how intensity should change at altitude and why the goal is often to let the physiological adaptation do the work rather than forcing hard sessions.

Andy and Brian also take on the Zone 2 training debate, using Johannes Klæbo's training philosophy as a jumping-off point to discuss why more moderate-intensity work is not always better for high-volume endurance athletes. They finish with practical lessons on technique, fueling, hydration, recovery, and why getting hungry during a long training session may already mean you've waited too long to fuel. It's an episode packed with useful takeaways for any endurance athlete trying to train more, recover better, and make big training blocks actually count.

In this episode of Race Ready, we sit down with SMS T2 head coach Colin Rodgers to talk about what it actually takes to develop great cross-country skiers. Colin shares lessons from his own career as an elite athlete and his transition into coaching, from working with junior athletes at Green Mountain Valley School to now coaching some of the best skiers in the country at SMS T2. Along the way, we discuss the differences between developing young athletes and supporting established World Cup competitors.

Colin takes us inside the training environment at T2 and explains why elite performance often comes down to consistency, individualization, and executing the most important sessions extremely well. We talk about building trust between athletes and coaches, why great coaches don't need to have all the answers, and how athletes with very different needs can successfully train within the same team. Colin also shares his philosophy on creating a training culture that makes athletes want to work hard, embrace the process, and stay in the sport for the long haul.

We finish with a bigger conversation about the future of American skiing: what the U.S. is doing well, where the development system can improve, and why collaboration, access to snow, better competition opportunities, and strong local ski communities all matter. Colin also makes the case for keeping young athletes well-rounded through cross-training, adventures, and other sports rather than pushing specialization too early. It's a wide-ranging conversation about coaching, athlete development, training culture, and what it will take to keep moving American skiing forward.

How should endurance athletes actually build a training block?How do you know when more training is helping versus simply adding fatigue? In this episode of Race Ready, Brian and Andy break down the logic behind structuring late-summer training, including how to balance volume and intensity, where to place key sessions, and why the purpose of the week should drive the plan. They also discuss the danger of becoming a “professional exerciser”: someone who is great at accumulating training but struggles to perform when it’s time to go fast.

The conversation then turns to overdistance training and the question every endurance athlete eventually asks: how long is too long? Brian and Andy discuss the physiological and mental value of massive training days, when those sessions become counterproductive, and how athletes can use different modalities to make long sessions more manageable. They also explore how flexibility becomes increasingly important as athletes progress, and why the best training plans are often the ones that can adapt to fatigue, travel, camps, weather, and changing priorities.

The episode finishes with listener questions covering junior ski technique, games and drills, pole-height rules, and fueling for training. Brian and Andy discuss why fueling isn’t just about avoiding a bonk, but also about improving training quality, recovery, and the ability to stack productive sessions day after day. Whether you’re building your own plan or trying to better understand the “why” behind your coach’s decisions, this episode is packed with practical ideas for training with more purpose.

In this episode of the Race Ready Podcast, Andy Newell and Brian Halligan sit down with University of Utah Director of Skiing Fredrik Landstedt, one of the most accomplished coaches in collegiate Nordic skiing. With more than three decades of coaching experience and six NCAA team championships to his name, Fredrik shares the journey that brought him from growing up and racing in Sweden to building one of the premier ski programs in the United States. Along the way, he reflects on how collegiate skiing has evolved into one of the strongest development pathways for future World Cup and Olympic athletes.

The conversation dives deep into what separates great programs from great athletes. Fredrik explains why individualized coaching, long-term athlete development, and building a strong training culture matter far more than simply logging more hours. He discusses how his team uses treadmill testing to monitor fatigue, why sometimes the best decision is to skip races in favor of training, and how balancing academics, recovery, and performance is essential for sustained success. From altitude training and double-threshold sessions to managing freshman expectations and preventing burnout, this episode is packed with practical coaching insights for athletes at every level.

Perhaps the biggest takeaway is Fredrik's philosophy that "training is the easy part." The real difference between good athletes and champions comes from everything surrounding the workout: sleep, nutrition, recovery, communication, and making smart decisions every single day. Whether you're a cross-country skier, biathlete, coach, or endurance athlete looking to maximize your potential, this conversation offers a masterclass in building not just faster athletes, but better long-term performers.

This week on the Race Ready Podcast, we're answering some of the biggest questions sent in by listeners and tackling topics that every endurance athlete and coach eventually has to face. From training safely during periods of poor air quality to developing young athletes, we dive into the practical coaching decisions that can have a lasting impact on performance. We also explore why movement quality, athleticism, and having fun may be more important than obsessing over training zones during an athlete's early years.

The conversation then shifts to one of the most sensitive and misunderstood topics in endurance sport: race weight and body composition. We discuss the relationship between fueling, performance, RED-S, and long-term athlete health, while breaking down why chasing a number on the scale is rarely the right goal. Instead, we explore how athletes can think strategically about nutrition, recovery, strength training, and sustainable performance without compromising their health or training adaptations.

Finally, we answer a listener question about classic ski pole length and revisit one of cross-country skiing's biggest equipment rule changes, discussing how pole length affects technique, efficiency, and racing strategy. Whether you're an athlete, coach, or dedicated Nordic fan, this episode is packed with practical advice, coaching philosophy, and thoughtful discussion designed to help you train smarter and perform at your best.

Link to USOPC smoke guidelines:

https://canva.link/mdb7ehy8agxhvuw

What happens when one of America's top cross-country skiers decides to start biathlon... and just two years later is racing on the World Cup and representing Team USA at the Olympic Games? In this episode, we sit down with Luci Anderson to explore one of the most unique journeys in endurance sport. Luci shares how she transitioned from NCAA skiing at the University of New Hampshire to Project X, earned a spot on the U.S. Biathlon Team, and somehow managed to balance both cross-country and biathlon at the highest international level.

But this conversation goes far beyond racing results. Luci opens up about nearly burning out after college, how she rediscovered her love for training, why she refuses to obsess over training hours, and the surprising philosophy that has helped her perform on the world's biggest stages. We also dive into the differences between cross-country skiing and biathlon, what it's really like racing on both World Cup circuits, why biathlon has such a unique athlete culture, and how she approaches pressure, expectations, and competing under the spotlight of the Olympic Games.

Whether you're a cross-country skier, biathlete, coach, or endurance athlete looking for a healthier and more sustainable approach to high performance, this episode is packed with practical insights and refreshing perspective. From training smarter and avoiding burnout to embracing nerves and finding joy in the process, Luci's story is a reminder that success doesn't always come from doing more, it often comes from trusting the work, staying consistent, and never losing sight of why you started.

What if everything you've been taught about endurance performance is missing the most important piece of the puzzle? In this episode of the Race Ready Podcast, we sit down with Dr. Scott Frey: cognitive neuroscientist, lifelong endurance athlete, and founder of Cerebral Performance to explore the hidden role the brain plays in athletic performance. Drawing on over 30 years of research studying how the brain controls movement, fatigue, decision-making, and human performance, Dr. Frey challenges the traditional "neck-down" approach to sports science and argues that the true limiter of performance may not be your muscles or cardiovascular system at all, it may be your brain.

We dive deep into the science of central fatigue, perceived exertion, motivation, and the brain's remarkable ability to predict and regulate performance. Dr. Frey explains why mentally demanding work can ruin a workout, how elite athletes may be training the wrong systems, and why concepts like brain endurance training and neuroplasticity could represent the next frontier in endurance sport. We also explore the fascinating research showing that athletes often have more capacity than they realize, why positive and negative self-talk can both be effective, and how simple tools like breathing exercises can directly influence performance through the nervous system.

Whether you're a cross-country skier, biathlete, runner, cyclist, coach, or simply fascinated by the science of human performance, this conversation will fundamentally change the way you think about fatigue, suffering, and elite performance. If you've ever wondered why some athletes can access another gear when it matters most (or why your body sometimes quits before it should) this episode offers a compelling look into the neuroscience behind what separates good athletes from great ones.

Learn More: https://cerebralperformance.com/