Hi everyone, Graham here reporting in from Park City, Utah, where our team is currently engaged in our annual fall training camp with the US Ski Team. The leaves are golden and the air is crips with makes for good attitudes and some pretty great training. We are currently about half way through the training camp with most days consisting of two-a-days, a training session in the morning and one in the afternoon. For the most part these training sessions in the morning have been either with the US Ski Team or have been by ourselves, either way its been great training. The beauty about this fall camp is that it for one, it gets us out of Bozeman for a little bit, which means that all the distractions that come with being home are removed and that allows us be more focused with our training and really maximize what we get out of what we put in!

With that increased in focus means not just focusing on the actual training, but also focusing in on the aspects that allow us to perform at our best. The top priority among which is recovering between each session, taking the time to refuel, rehydrate, and allow your body to rest up so that it's ready to maximize the most of an afternoon session. For me, it can be broken down like this; after we finish our morning session, I will have a protein shake, which allows my body to get the necessary proteins and carbohydrates into my body, to begin the processes of recovery. Once we get back from our morning session I almost immediately will go into the kitchen to make my lunch; this will consist of some version of putting a pan down and making eggs or making a very tasty sandwich, or on really big training days a combination of both. After getting a good lunch into my system, I like to rinse off just so I don’t feel gross when I take my afternoon nap. This nap generally isn’t that long, it can range anywhere from 30mins to 60mins on the long side, and this helps to combat the fatigue that my body might be feeling after the morning session and allows me to be at my best for the afternoon training session. About an hour before our afternoon training session I like to have a bowl of cereal, my go too is typically cheerios, to try and get some carbs down before the afternoon training begins. After the afternoon training session is over, I'll eat something like a banana and help my teammates with getting dinner ready. It should also be said that I’m constantly drinking water after training sessions, typically with some electrolytes mixed in. All in that is a pretty typical day from a refueling perspective while we are here in PC training.

One thing that I have started using recently is a massage gun after hard interval sessions and the gym. The thinking here is that the massage gun is helping to flush the lactic acid that builds up in you muscles during these hard sessions. Personally, I think that it has helped but I don’t know if that all just in my head or if it really is. Thats all for now and thanks again for tuning in and reading our blogs!