Race Ready

This week on Race Ready, Andy and Brian dive deep into one of the most overlooked aspects of endurance training: recovery. Why do so many athletes struggle to absorb training? How much should you actually reduce volume during a recovery week? And why can treating a recovery week like a vacation sometimes leave you feeling even more tired? Drawing from their coaching experience with athletes ranging from juniors to World Cup competitors, they break down what recovery weeks should look like, how to structure them effectively, and why adaptation is the ultimate goal of training.The conversation also explores the growing world of lactate testing and threshold training. Andy shares lessons from a recent training session, including how respiratory rate can be a surprisingly powerful tool for monitoring intensity, why many athletes train their threshold sessions too hard, and whether amateur athletes really need a lactate monitor to improve. Along the way, they discuss continuous lactate monitoring technology, common mistakes athletes make during interval workouts, and how to recognize when your body is sending warning signs.Finally, the duo revisit a topic from a previous episode after receiving feedback from listeners: blood volume, mitochondrial density, and why fitness can seem to "snap back" so quickly after your first hard workouts of the season. It's a fascinating discussion on the physiology behind endurance performance, adaptation, and long-term development. Whether you're a skier, biathlete, coach, or endurance athlete preparing for your next big goal, this episode is packed with practical training wisdom you can apply immediately.Continuous lactic acid monitoring:https://www.idro.world/?shem=rimspwouoe,rimspwouohe,

This week on the Race Ready Podcast, Brian and Andy tackle one of the most common questions in endurance training: how should beginner athletes structure their intensity distribution when they only have three or four days per week to train? Drawing on both coaching experience and emerging research from Norway, they break down why low-volume athletes may actually benefit from a higher percentage of intensity than elite athletes, how to balance threshold work with easy distance, and why many masters skiers make the mistake of turning every workout into a moderate-intensity grind. If you've ever wondered how to get the most out of limited training time, this episode provides a practical roadmap. The conversation then shifts into some of the hottest topics in endurance sport right now, including double-threshold training, ski-specific training percentages, and the growing influence of Norwegian training methods. Brian and Andy explain why elite-level training concepts often get misapplied by developing athletes, discuss when double-threshold sessions might actually make sense, and share their thoughts on how much roller skiing, ski walking, running, and cycling should make up your annual training volume. Along the way, they offer valuable insights for junior athletes, masters racers, and coaches trying to build smarter, more sustainable training plans. The episode wraps up with an engaging Q&A covering fitness testing, max-strength training, and the value of incorporating other sports into your training program. From 3,000-meter running tests and VO₂ max assessments to soccer games, roller ski hockey, and strength progression, Brian and Andy explore how athletes can develop speed, power, athleticism, and long-term durability. Whether you're a beginner skier, an ambitious junior, or a seasoned masters racer looking for an edge, this episode is packed with actionable training advice and thought-provoking discussion to help you train with greater purpose this summer.

This week on the Race Ready Podcast, Andy Newell and Brian Halligan dive deep into the realities of early summer training. From rebuilding training rhythm after spring downtime to understanding why your heart rate suddenly feels sky-high on roller skis, the conversation breaks down the physiology behind those frustrating “out of shape” feelings that almost every skier and biathlete experiences in May and June. The guys explore concepts like blood volume, sports anemia, fluctuating training zones, and why the transition back into structured training is more nuanced than simply “getting fit again.” The episode also tackles practical training advice that athletes can immediately apply to their own summer preparation. Andy and Brian discuss when to use fast versus slow roller skis, why now is the best time of year to make technical changes, and how building speed and power early in the season can pay huge dividends later in the year. The discussion includes detailed coaching insights on technique progressions, ski-specific strength work, uphill power running, and how elite athletes use early summer to lay the foundation for efficient race-speed skiing months down the road. Whether you’re a junior athlete, masters skier, or coach, this episode is packed with actionable takeaways for smarter summer training. To wrap up the show, the guys answer a listener question about balancing training with physical work and outdoor activity such as dog walking, yard work, shoveling gravel and landscaping. It sparks a thoughtful conversation about cumulative stress, recovery, fueling, and the realities of integrating endurance training into everyday life. Along the way, the episode keeps the classic Race Ready feel: high-level coaching insights mixed with trail running stories, mountain adventures, practical advice, and plenty of honest discussion about what actually works in endurance sport development.

In this episode of Race Ready, Brian Halligan and Andy Newell answer listener questions centered around one of the most important times of the year for endurance athletes: the transition into summer training. The conversation focuses heavily on building the right foundation for long-term development, including how athletes should approach equipment, strength work, training structure, and recovery during the early offseason months. The hosts break down why proper gear matters more than many athletes realize, discussing roller skis, poles, boots, running shoes, watches, and heart rate systems. The proper equipment is not just for performance, but critical for injury prevention and training quality.Brian and Andy also dive deep into ski-specific offseason training strategies, including bounding, roller skiing, speed development, and strength training for both elite and masters athletes. They explain how athletes can create highly effective home gyms without expensive setups, using tools like kettlebells, TRX systems, pull-up bars, roller boards, and plyometric work to build ski power and durability. The episode also explores the importance of training specificity during the offseason, why ski walking and bounding remain underrated tools for developing classic technique, and how athletes can manipulate roller ski speed and training environments to improve both technique and group training quality.One of the biggest themes of the episode is managing stress and training load intelligently during the month of May. Responding to a listener question from a college athlete navigating finals week, Brian and Andy discuss the concept that “stress is stress,” emphasizing that academic pressure, work, and life responsibilities must all be considered when planning training. Rather than obsessing over hitting huge training volume immediately on May 1st, the hosts advocate for consistency, smart recovery, and maintaining ski-specific movement while gradually building fitness. They also explore the idea of introducing speed and neuromuscular training earlier in the offseason than many traditional endurance programs typically recommend, arguing that spring can be one of the best times of year to improve athleticism, power, and movement quality before summer volume ramps up.Video of young Andy on the Roller Board: https://www.youtube.com/watch?v=AvFHIn4IUas

Kick off a new training year with a fresh perspective in this episode of the Race Ready Podcast, where hosts Andy Newell and Brian Halligan dive into the art and science of planning and periodizing endurance training. Framed around the “Nordie New Year” on May 1st, this conversation explores how athletes and coaches can reset, reflect, and build a smarter path forward. From post-season debriefs to goal setting, Andy and Brian unpack how meaningful progress starts with honest evaluation: Identifying both the wins and the gaps from the previous season to inform what comes next.The episode goes beyond generic training advice, offering a nuanced look at how to structure a season for long-term success. The hosts discuss key principles like consistency as a lifestyle, the importance of balancing intensity (L3/L4), and why many athletes fall short of their potential due to poor distribution of training load. They highlight real-world coaching insights like how missed high-intensity sessions from illness can impact performance, or how early-season fitness spikes often signal flawed summer training. Listeners will come away with a deeper understanding of how to connect daily training decisions to peak race performance.Finally, Andy and Brian explore evolving training philosophies, including lessons from the Norwegian model, the role of strength and speed work, and how to individualize training based on athlete type. Whether you’re a junior athlete building habits, a competitive skier chasing marginal gains, or a coach designing year-long plans, this episode offers actionable insights to help you train smarter, not just harder. If you’re looking to maximize adaptation, avoid burnout, and bring more intention to your training process, this is the perfect place to start your season.

In this episode of the Race Ready Podcast, hosts Andy Newell and Brian Halligan catch up after a busy stretch of international racing, including the World Junior Championships for both biathlon and cross country. Brian shares insights from coaching in Arber, where the U.S. team battled tricky spring conditions and tough competition, while Andy reflects on the logistical chaos and technical challenges of ski preparation in Lillehammer. The conversation dives into what it takes behind the scenes: from waxing strategy and ski testing to navigating rapidly changing snow conditions in the modern non-fluoro waxing era. The episode then shifts into a timely topic for athletes as winter winds down: how to train in March when the race season is nearly over. Brian and Andy discuss how athletes should approach the end of the season, balancing recovery with continued development. They share practical advice for junior and masters athletes alike, including when to take a short break, how to maintain aerobic fitness with fun ski sessions, and why late-season intensity sessions can still provide valuable physiological gains before transitioning to spring training. Finally, the hosts answer a listener question inspired by the Jessie Diggins “Threshold” documentary, exploring when athletes should push workouts to exhaustion versus keeping interval intensity controlled. They break down how elite athletes manage high-intensity training, why most interval work is performed just below maximum effort, and how mental strategies help athletes access their top gear when it matters most. The result is a thoughtful discussion on training philosophy, recovery, and the psychology of pushing limits in endurance sport.

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 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, 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 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.

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.

On this episode of the Race Ready Podcast, Andy Newell and Brian Halligan sit down with legendary skier, coach, and NBC analyst Chad Salmela for a deep-dive into performance, physiology, and the evolution of endurance training. Chad opens up about his eclectic career, from racing biathlon professionally, to leading NCAA runners, to shaping the next generation of Team Berkie athletes, and how each chapter has influenced the way he coaches and interprets high-performance sport. His trademark curiosity and passion for learning come through immediately as he recounts early VO₂ max tests, time in Finland, and the origins of his Threshold podcast. The conversation shifts into training theory, where Chad explains why metabolic testing (specifically identifying ventilatory thresholds and RER1) has transformed his understanding of athlete development. He breaks down how his lab and field testing evolved over 15 years, why lactate alone can be misleading, and how he uses metabolic profiles to individualize training for both runners and skiers. The discussion also explores the nuances of pushing threshold closer to VO₂ max, the surprising volatility of certain athletes’ physiology, the challenges of sprint training, and how world-class performances emerge from mastering small details over time. Finally, the crew dives into youth development, cross-country running as a complementary sport for junior skiers, and why many athletes struggle to train truly easy. Chad shares stories from coaching at St. Scholastica, insights on why younger athletes benefit from the simplicity of running, and candid thoughts on the cultural pressures that push kids toward “looking like skiers” rather than training like developing endurance athletes. The episode is a must-listen for anyone curious about the science behind endurance sports, the art of coaching, and the mindset required to help athletes reach their potential.

In this episode of the Race Ready Podcast, hosts Andy Newell and Brian Halligan sit down with biathlon phenom Campbell Wright, Junior World Champion, U23 Blue Bib winner, and 2x World Championship silver medalist, to unpack his remarkable journey from the Snow Farm of New Zealand to the top of the international biathlon stage. Campbell shares how a small ski club at Snow Farm and a passion for racing led him to Europe at just 15, where he built a career defined by resilience, adaptability, and raw love for competition.Listeners get an inside look at the mindset behind the medals as Campbell opens up about “ego training,” the lessons learned from joining Team USA, and how he balances hard training with a lighthearted, confident approach to racing. His reflections on burnout, belief, and the “fake professionalism” often seen in elite sport are refreshingly honest, reminding athletes that joy, not tension, drives long-term success.From jet lag hacks and mental reset routines to his now-famous start-line banter and laid-back New Zealand attitude, this conversation captures what makes Campbell one of biathlon’s most authentic rising stars. Whether you’re an athlete, coach, or fan, this episode delivers motivation, laughter, and wisdom from one of the sport’s most grounded talents.