In this episode of the Race Ready Podcast, Andy Newell and Brian Halligan sit down with JD Downing, one of the most influential figures in U.S. masters skiing and a driving force behind XC Oregon and American Cross Country Skiers. With more than two decades of experience coaching, organizing, and leading Team USA contingents to the Masters World Cup, JD offers a rare, behind-the-scenes look at how masters skiing really works—from grassroots development to international competition.

The conversation dives deep into the evolution of masters racing, why participation has declined in some areas despite the sport’s overall growth, and what truly keeps athletes engaged for decades. JD shares sharp insights on coaching masters of all ages, explaining why customization, patience, strength training, and easy volume matter more than chasing intensity. From training templates and tapering strategies to technique fixes for fit but inefficient skiers, this episode is packed with practical wisdom for athletes balancing performance, longevity, and real life.

JD also previews the upcoming Masters World Cup in the Dolomites, describing the unique culture, challenges, and joy of racing on the world stage well into your 50s, 60s, 70s—and beyond. With stories ranging from jet-lagged race prep to 99-year-old competitors still toeing the line, this episode is a powerful reminder that Nordic skiing is truly a sport for life. Whether you’re a coach, a competitive masters athlete, or someone who just loves staying fast on skis, this is a conversation you won’t want to miss.

In this episode of the Race Ready Podcast, Andy and Brian check in from opposite sides of the Atlantic as Brian joins the show live from Latvia during the IBU Junior Cup. The conversation opens with insight into international racing environments, athlete development at the Junior Cup level, and how these European competitions serve as a critical stepping stone toward World Juniors, World Cups, and ultimately the Olympics. Along the way, they reflect on how racing abroad compares to domestic competition and why these experiences matter so much for long-term athlete growth.

The discussion then shifts to a deep recap of U.S. Nationals in Lake Placid, highlighting the rising level of American racing and the unprecedented number of Olympic spots potentially earned through domestic performances. Andy and Brian break down what several standout athletes share in common non-traditional preparation paths that included time away from racing, dual-sport backgrounds, or forced resets due to injury or illness. Rather than seeing these disruptions as setbacks, they explore how mental freshness, perspective, and pressure management may actually be key ingredients for peak performance when it matters most.

Finally, the episode turns into a practical masterclass on racing and traveling in Europe. From jet lag, hydration, and fueling strategies to mindset, afternoon race preparation, and avoiding common first-time mistakes, Andy and Brian share hard-earned lessons from decades on the international circuit. They also tackle listener questions on ski prep, waxing resources, and why some athletes thrive overseas while others struggle. The result is an episode that blends storytelling, high-level analysis, and actionable advice for athletes, coaches, and fans who want a deeper understanding of what it really takes to perform on the world stage.

In this episode of the Race Ready Podcast, Andy Newell and Brian Halligan sit down with Ned Dowling, physical therapist at the University of Utah Orthopedic Center and one of the leading biomechanical minds working in endurance sport today. With experience spanning pro cycling, World Cup cross-country skiing, and ski mountaineering, Ned brings a unique, systems-level perspective to performance, injury prevention, and recovery at the highest level of the sport. The conversation kicks off in the middle of U.S. Nationals, setting the stage for a deep dive into what it really takes to stay healthy and fast through dense racing blocks.

Ned breaks down recovery in a way that cuts through the noise—explaining why sleep, nutrition, hydration, and intelligent active recovery matter far more than most “gimmicky” recovery tools. He unpacks what’s actually happening in the body after hard efforts, separating biomechanical, metabolic, neural, and psychological load, and explains how athletes should think about recovery between sprint heats, back-to-back races, and long competition periods. From spin bikes and massage tables to caffeine timing and nervous-system regulation, this episode delivers practical, experience-driven insight for athletes at every level.

The discussion then shifts into injury patterns specific to cross-country skiing, including low back pain, knee issues, and chronic exertional compartment syndrome—a condition that disproportionately affects skiers. Ned shares his evolving theory on why this happens, why traditional treatments often fall short, and how improving single-leg stability and hip-driven movement can make a real difference. The episode closes with a must-listen breakdown of neutral spine poling, explaining why “crunching” into the poles is inefficient, risky, and ultimately limiting for long-term performance. If you’re a skier, coach, or endurance athlete who wants to train smarter and stay healthy longer, this episode is essential listening.

In this episode of the Race Ready Podcast, Andy Newell and Brian Halligan sit down with elite skier and trail runner Erika Flowers for a wide-ranging conversation on training, racing, and life as a professional athlete juggling work, family, and competition. Recording from a snowy holiday break in Vermont, the discussion opens with reflections on East Coast skiing culture before diving into Erika’s unique background as a multi-sport athlete, NCAA All-American, World Cup racer, and North Face–sponsored runner — all while working a full-time professional job and raising a young child .

Erika offers an honest and refreshing look at how her training philosophy has evolved since becoming a working parent. Rather than chasing perfect plans or high training volume, she emphasizes flexibility, feel-based decision-making, and identifying just a few key sessions each week that truly move the needle. The conversation explores why “something is better than nothing,” how perspective can actually improve performance, and why many athletes race better when their identity extends beyond results alone .

The episode also dives deep into athlete development, coach-athlete trust, and navigating transitions — from college to post-collegiate racing, from skiing to running, and from rigid structure to adaptable training. Erika shares hard-earned lessons on patience, communication, and long-term thinking, offering valuable takeaways for masters athletes, young racers, and anyone balancing ambition with real-world demands. It’s a thoughtful, relatable conversation about staying competitive, resilient, and joyful in sport — even when life is busy and far from perfect.

In this episode of the Race Ready Podcast, Brian Halligan and Andy Newell sit down with Gary Chambers, a fourth-generation Alberta grain farmer, CANSkI Level 4 instructor, Alberta Masters Association director, and Masters World Cup competitor to explore what makes masters skiing such a powerful and often overlooked part of the Nordic community. From Norway’s participation culture to North America’s event landscape, Gary offers a big-picture perspective on how masters racing thrives when community, mentorship, and meaningful competition intersect .

The conversation dives deep into the realities of masters training: balancing family, careers, physical labor, and recovery while still chasing performance. Gary shares insights on why learning to ski fast (regardless of race goal) can unlock better technique, confidence, and enjoyment on snow. He and Andy unpack common masters training pitfalls, including over-reliance on volume, fear of speed, and the challenge of adapting recovery and intensity as athletes age, all while emphasizing that masters deserve to be treated as serious athletes, not handled with “kid gloves” .

The episode closes with a forward-looking discussion on mentorship, cross-generation integration, and the role masters athletes can play in sustaining the sport. From supporting youth programs to showing up at start lines alongside elite athletes, Gary makes a compelling case that Nordic skiing is strongest when it refuses to operate in silos. The upcoming 2029 Masters World Cup in Canmore becomes a symbol of that vision, a homecoming where competition, camaraderie, and lifelong passion for skiing all meet on the same start line.

In this episode of Race Ready, Andy Newell and Brian Halligan break down the biggest early-season takeaways from the Biathlon and Cross-Country World Cups, including surprising yellow-bib leaders, hot starts from U.S. athletes, and why it’s dangerous to draw conclusions too early in the season. They discuss how elite athletes manage training volume during the opening weekends, what it really means to “keep the pedal down” while racing, and how altitude venues like Davos can reshuffle the deck once again.

The conversation then shifts into a deep dive on training methodology, from VO₂ max development and double-interval days to the rise of highly specialized “engine” athletes (especially within the Norwegian system). Andy and Brian unpack what the data actually tells us about VO₂ max changes, survivorship bias in extreme training models, and why most developing athletes shouldn’t blindly copy what World Cup stars are doing. This section offers valuable context for coaches, juniors, and masters alike who want to understand how aerobic development really works.

Finally, the episode turns practical, offering actionable advice for coaches and athletes heading into the heart of the season. Topics include how to rebuild fitness mid-season, how to peak again after early races, pacing and technique strategies for altitude racing, and tips for running effective middle school and high school practices. Whether you’re coaching young athletes, preparing for a championship block, or just trying to race smarter this winter, this episode delivers real-world insight from two coaches living it every day.

In this wide-ranging and deeply insightful conversation, Brian Halligan and Andy Newell sit down with Dr. Øyvind Sandbakk—one of the most influential figures in modern endurance training science. From his early days as a competitive skier to his role as a professor, researcher, and architect of much of what the world now calls the “Norwegian training model,” Øyvind shares the winding path that led him from athlete to coach, scientist, and mentor to some of the best endurance performers on the planet. The discussion blends real-world coaching wisdom with decades of applied research, offering listeners a rare look behind the curtain of elite performance development.

The episode dives deep into how training theory actually gets built (not from shortcuts or trends) but from systematic observation, precise intensity control, and a culture of shared learning between athletes, coaches, and scientists. Øyvind explains why concepts like threshold training, intensity zones, and “polarization” are often misunderstood, and why training precision and intention matter far more than buzzwords. Using examples from cross-country skiing, biathlon, running, and triathlon, he breaks down what separates good athletes from great ones, and why quality, consistency, and recovery always beat chasing extreme volume or fashionable methods.

Finally, the conversation turns toward coaching philosophy, athlete development, and long-term success. Øyvind offers practical guidance for junior athletes, developing seniors, and coaches working without access to labs or advanced tech: emphasizing training diaries, honest feedback, simple monitoring tools, and trust-based coach-athlete relationships. The episode closes on a powerful reminder that coaching isn’t just about creating champions, but about helping people grow, learn, and master their own potential. Whether you’re an athlete, coach, or endurance nerd, this episode is a masterclass in how elite performance is actually built.

This episode dives into the realities of early-season ski training, especially the challenges of “shoulder season” conditions when snow coverage is inconsistent. Andy and Brian share how coaches and athletes adapt plans on the fly, trading perfectly structured workouts for creative solutions like sprint relays on rock skis and embracing less-than-ideal snow. The key takeaway: time on snow, even in rough conditions, builds motivation, technical skill, and mental toughness, and can be more valuable than polished roller-ski training during this phase of the year.

The conversation then shifts to Thanksgiving training camps, long considered a cornerstone of preparation for both juniors and masters. Both hosts emphasize that this period should focus primarily on volume and technique (not heavy intensity) allowing athletes to make one last aerobic push before the race season ramps up. Low-intensity distance skiing, drills like no-pole work, and technique-focused sessions help athletes transition effectively from roller skis to snow while developing durable habits without overloading the body.

Finally, Andy and Brian explore early-season racing dynamics, including how to respond to breakout results or disappointing performances. Their advice is measured and steady: resist the urge to overreact. Athletes who start strong should maintain their training trajectory with smart volume management, while those who struggle early should stay patient, recover well, and avoid forcing extra intensity mid-week. The episode closes with insight into interval strategies, the role of high-intensity workouts (especially for masters skiers) and how thoughtful planning across the week can help athletes peak when it matters most.

In this episode of the Race Ready Podcast, Brian Halligan and Andy Newell sit down with legendary ski technician, physiologist, and mentor Zach Caldwell for a wide-ranging conversation that bridges the worlds of elite performance and real-world application. Zach dives deep into the evolving craft of ski preparation in the post-fluoro era, breaking down why methodology often matters more than brand choice, how film thickness and layering affect durability, and why meticulous scraping, brushing, and workflow discipline can completely change race outcomes. From testing iron temperatures at World Cups to analyzing cleaning layers and fleece tools, Zach explains how small technical details, executed correctly, produce big speed gains on snow.

The conversation then moves into Zach’s unique coaching philosophy, shaped by decades of working with athletes like Chris Freeman, Noah Hoffman, and countless developing juniors. He outlines his key training principles, including the idea of short response times to intensity, the importance of staying parasympathetic during high-volume base work, and why aerobic “economy” must come before big power outputs. Zach shares how heart-rate variability, breathing control, and recovery monitoring guide his approach to volume training, and why elite athletes must learn to train at true low intensity if they hope to build durable engines that respond quickly when speed is required.

Finally, Zach reflects on the human side of coaching, mentorship, technique, and long-term development. He explains how technique isn’t about angles or biomechanics alone, but about muscle state, blood flow, and efficiency, telling powerful stories about reworking Chris Freeman’s movement patterns to unlock late-race acceleration. He also discusses helping Freeman manage Type 1 diabetes while competing at the highest level, emphasizing that athlete relationships are built on trust, communication, and care as much as performance metrics. This episode captures the rare perspective of someone who has influenced the sport from both the waxing bench and the training track—and who believes the true legacy of coaching is the people shaped along the way.

In this week’s episode of the Race Ready Podcast, Andy and Brian dive into the chaos, excitement, and pressure of early-season ski and biathlon preparation. From crowded inboxes to snow-hunting missions and travel logistics, they share what this time of year really looks like for coaches balancing athlete needs, race schedules, and constantly shifting plans. The conversation kicks off with a reflection on the all-too-relatable “Master Blaster” workout trap: those unstructured, overly hard power-hour sessions that feel productive in the moment but derail long-term training goals.

The hosts then dig deep into early-season on-snow priorities, including technique transfer from roller skis, pacing workouts, and the value of practicing race-day routines before the season officially begins. They break down why drills like no-pole skiing, early-season pace projects, and controlled L4 efforts help athletes ski smooth, stay efficient, and avoid thrashing on snow. There’s also a great discussion on ski testing, ski-fleet strategy, grinds, and communication between athletes and coaches, especially ahead of their upcoming interview with ski-genius Zach Caldwell.

To wrap things up, Andy and Brian answer listener questions ranging from interval training at high altitude to the science behind VO₂ max, lactate thresholds, and how world-class endurance athletes push their limits. This section is packed with clear explanations, practical takeaways, and insights from recent physiology research. Whether you’re a racer gearing up for the season, a coach looking to refine your approach, or just a fan of ski-nerd deep dives, this episode is loaded with value from start to finish.

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