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# How does he do it? - Page 2

Quote:
 Originally Posted by Atomicman I see no flat inside ski. Aalso his edge angles are pretty damn matched. I do not see the A-frame. This is not A-frame.
Granted these are in a GS turn but

The A-frame/flat ski is during the transition. (third image back from the front of the pack)

And

image 4-5 from the left, he is on a flat up hill ski as the down hill ski is still on a slight edge and goes to a flat new inside ski even as the new outside ski is already starting to engage.

By the time he is in the belly of the turn both skis seem to be at close to the same angle.

Images used with permission from Ron LeMaster
Looking at this next (sl)
Paerson is seen coming through the turn in an a-frame. inside ski flat. At the apex of the turn very equal edges.

Images used with permission from Ron LeMaster
Well, no problem, during the transition is an entirely different subject. You should really come "Neutral" (flat) with both skis during the transition before engaging on the other side.
Quote:
 Originally Posted by dchan Granted these are in a GS turn butMontage The A-frame/flat ski is during the transition. (third image back from the front of the pack) And here image 4-5 from the left, he is on a flat up hill ski as the down hill ski is still on a slight edge and goes to a flat new inside ski even as the new outside ski is already starting to engage. By the time he is in the belly of the turn both skis seem to be at close to the same angle.
Wouldn't PSIA mark him down for a non-simultaneous edge change? (tongue firmly plated in cheek)
Quote:
 Originally Posted by Atomicman Wouldn't PSIA mark him down for a non-simultaneous edge change? (tongue firmly plated in cheek)

exam format demos, you bet!

However, fastest through the course, 7 or 10 depending on which scoring you were using!
Although our master's coach is always trying to get us to down unweight in the transition and keep skis in contact with the snow in almost a skating (pushing) kind of move.
Quote:
 Originally Posted by Atomicman Although our master's coach is always trying to get us to down unweight in the transition and keep skis in contact with the snow in almost a skting (pushing) kind of move.

That's because it's a faster move than 2 flat skis and simultaneous edge changes.
Quote:
 Originally Posted by Rick http://www.zoom-agence.fr/gallery/al...hmg-01-154.jpg How does Bode ski so fast with so many faults. - counter rotated - knee angulated, A-framed - no pressure on the inside ski - aft pressure on outside ski
LOL, did it ever occour to you that this is the proper way of skiing faast down a WC race track. Some people just dont get it...
- conter rotated = have the CM in the right place
- A-framed = edgeing
- no pressure on the inside ski = because pressure is on outside ski
- aft pressure on outside ski = oooops, bodie often leans too far back, nobodys perfect
Ok, now I pritty much read all of your replies and frankly, some of you guys cant even see what is going on in a picture. And we europeans dont sit arround and watch bodie in slowmotion to figure out why he is so fast. His technique is nothing to brag about, he said so himself. His motto has been to be as faast as possible, technique catches up. If you look at Bodie as a person you realize that he is a one of a kind type of guy. Great balance and good nerves. Didnt like Bush and said it out loud. He lives his own life and skis his own way. Carves righthand turns and skidds lefts but even if some of you guys saw a picture of it you wouldent know what is going on... http://www.ronlemaster.com/images/20...de-pc-gs-1.jpg
Remember that Bodie is a GS, SG and DH specialist. Outside ski pressure, A-frame and counter rotated hipps are all used to be as fast as called for at that particular moment taking in consideration the whole run. At local races its fun to see guys crashing out just because they were going too fast at that particular gate. And afterwards they dont even know why they crashed....
Quote:
 Originally Posted by dchan Looking at this next (sl) Paerson is seen coming through the turn in an a-frame. inside ski flat. At the apex of the turn very equal edges. Images used with permission from Ron LeMaster
I thought you were talking about while he was carving in the middle of a turn.
Quote:
 Originally Posted by Atomicman I thought you were talking about while he was carving in the middle of a turn.
Me too.
Some earlier posts in this thread suggested this or at least allowed for such an interpretation.
That´s why I asked my "Btw, where is the "flat" inside ski?" - in the two single pictures discussed in this thread.
Quote:
 Originally Posted by checkracer Me too. Some earlier posts in this thread suggested this or at least allowed for such an interpretation. That´s why I asked my "Btw, where is the "flat" inside ski?" - in the two single pictures discussed in this thread.
Exactly, I didn't see it either but as you releas your edges and transition your skis should flatten.
Sorry partly my fault for not clarifying that I meant just before and just after the transition.

I did in post #5

Quote:
 As they finish the turn and are entering the new turn on a flat inside ski and a edged outside ski they can move more quickly into the new turn.
But it was not crystal clear.

DC
No worries!
"Alles klar," everything is clear, that´s what Hermann and the other Austrians probably would say.
Hey, I don't like Bush and said it out loud. I guess there are at least two of us. Anyway, I think tdk6 raises some good points, though I'm thinking that all of the WC folks are constantly studying each other. What's the relevance of Bode's style out of the race course? Later, RicB.
Quote:Originally posted by Dchan
As they finish the turn and are entering the new turn on a flat inside ski and a edged outside ski they can move more quickly into the new turn.

She clearly extends off that inside ski. How can it be flat ?
[quote=RickHow does Bode ski so fast with so many faults.

- counter rotated
- knee angulated, A-framed
- no pressure on the inside ski
- aft pressure on outside ski

[/QUOTE]

1. Counter: IMHO a question of tactics. You see it sometimes in his skiing, other times you don't. At gate clear you sometimes see racers use counter (inside hip and shoulder forward) as a way to reduce drag at gate impact

2. Knee angulated: That's a technique that's appropriate sometimes, and--if you're talking about the outside knee (A) it increases edge angle while still loading the outside ski, (B) a little is necessary to pressure the inside shovel of the outside ski.

3. No pressure on the inside ski: (A) it's one frame, and skis chatter--I think the snapshot caught the inside edge on the bounce, or perhaps in the midst of some release move; (B) he may have briefly moved his inside ski to adjust his line or make certain he didn't wrong side the gate. Other stills and montages of Bode Miller will show substantial use of the inside ski.

4. Aft pressure on the outside ski: Not a fault if he has already completed almost all of his turn and we're really approaching the release and jetting of the ski.

Why is he faster? (1) better balance than anyone on the World Cup, and he takes more risks; (2) tighter and more aggressive line (at least in speed events) than any of his rivals; (3) wicked awesome edge angles that allow (2) above and demand (1) above; (4) more dynamic skiing with a fore-and-aft launching between turns that displaces his skis more laterally than others while his upper body takes a shorter line between gates; (5) mentally, Bode is incredible, with amazing confidence. (2) (3) and (4)--and maybe (5)--contribute to his skiing out in slalom, despite (1).

Red Herring statement: Bode is 10 times as strong as us. Not remotely true. Bode weighs 210 pounds. My recollection of an article this year was that his leg workout was doing sets of 6 squats of 350-400 pounds followed by high hurdle jumps. Impressive, but he does working sets of six squats at less than two times his body weight. If you're a 160 pound skier (or, let's cheat and say that is your "lean" body weight minus the love handles and a month on the South Beach Diet) and do working sets squatting 240 pounds (150% of your weight, and a common squat metric for athletes), you're almost as strong relative to the forces acting on you at a 70 degree inclination turn as Bode Miller: Ron LeMaster says when inclination in a GS turn goes from 60 to 70 percent, the forces resisted by the skier go from 2 Gs to 3 Gs. At that point, Bode Miller is resisting 630 pounds with his 560-610 pound (body weight plus iron) squat strength. You're resisiting 480 pounds with your 400 pound (body weight plus iron) squat strength. Bode Miller is very strong and is a full time athelete, but his strength isn't his huge advantage over most of us, and isn't an order of magnitude higher than any of us.

Balance is a different story--none of us could do Bode's balance exercise workout. (But balance is a progressive skill, and I have vast aspirations and a full set of toys on that front...)

SfDean.
sfdean, impressive post! BTW, can you describe Bodes balance exercise workout?

### Balance

Great post, Dean. Lets have these balance exercises and toys.

### Miller

BTW Dean, you might know it already, but apparently Bode swears by a machine called ECCENTRON that lets you exercise eccentric contraction. You can Google it.

### Bode's balance

Biowolf: I think it's clearly correct that we ski racers need to concentrate on the eccentric (compressing under a load instead of pushing it away) exercises, since (A) that's the biggest muscle demand on us as skiers, (B) you can resist a lot more force than you can lift, and (C) there's some evidence that it makes different demands (implicates slow twitch muscle fibers, not just fast twitch, which is great news for those of us that didn't get sprinter tickets in the genetics lottery.)

Aside from a special machine, some common ways to work eccentricly are (A) lower a leg press weight using only one leg, pushing back up with two; (B) box jumps, depth jumps and similar plyometrics, since the major demand is decellerating at landing; (C) get a workout partner who increases the load on the down phase.

Here's the publicly available info on Bode's balance workout, and where I got it:

1. He rides a unicycle uphill in the off season.* (Multiple sources.)

2. He does sidebends with weights on a bongo board to work his obliques. (Ski or skiing magazine. This, by the way, isn't really hard like the other two.)

3. He does one-legged jumps on a loose cord high wire strung between trees. (Jalbert Productions DVD "Need for Speed". Freaking unreal.)

Daron Rahlves is pictured a lot holding a tuck while standing on a large swiss ball, an exercise I'm trying to working up to, and the Jalbert Productions DVD also shows him jumping rope on top of a gymnastics beam.

Canadian coach Gordon Brown shows some extreme balance exercises on his Web site, here: (But don't try the jumping between balls thing without putting at least a wrestling mat on the floor)

http://www.gordbrownskiing.com/coolstuff.htm

Gary Dranow, on the Nastar forum, put his illustrated rehab workout online, including the jump and rotate while standing on a swiss ball, wobble board, bosu, etc., near the bottom of this thread:

http://www.nastar.com/forums/viewtopic.php?t=377

My toys: I have a bongo board, foam roller, balance disc, swiss ball and wobble board at home, and a bosu, swiss ball, and foam roller at the gym.

What I do, in roughly increasing order of balance taxing:

Subtly, stand on one foot while waiting in line.

Ride BART trains and buses without holding on, facing sideways. Lots of practice in making small adjustments, while pushing against the ground with the inside edge of the foot, which is a skiing muscle demand almost impossible to simulate otherwise in the gym.

Do walking lunges with dumbbells, but when coming up, stand on only one leg, pausing at the top of the movement before putting the suspended leg forward for the next lunge.

Do almost all my upper body exercises on a Bosu, flat side up. (Upright rows, curls to arnold press, lawnmower pulls.)

Do post-fatigue rapid sumo squats with dumbbells on a bosu, flat side up.

Do step ups/back lunges with a barbell on my shoulders, stepping up with right foot onto a weight bench, raising the left knee so it's parallel to the floor, then step down onto the floor with the left foot and go into a back lunge putting the right leg back.

Toss a medicine ball from hand to hand while holding a tuck on a bosu, flat side up.

Alternate standing, high tuck, and low tuck on a bosu, flat side up, while holding a medicine ball.

Haybalers (going from low on one side, knees deeply bent to high on other side while standing) with a heavy medicine ball on a bosu, flat side up.

Alternating one-legged stands on a foam roller.

Juggling on a bongo board. (Not too hard, but you have to learn to juggle. My theory is that good balance exercises for skiing should make similar balance demands--taxing your balance while you're concentrating on something else.)

Upper body weight lifts on a bongo board.

Tossing a medicine ball from hand to hand on a bongo board.

Dumbbell squats on a bongo board.

Haybalers on a bongo board.

Sidebends with a dumbell on a bongo board.

Kneeling (but being as tall as possible while kneeling) on a swiss ball, while extending a medicine ball out to the right in my right hand, then out to the left in my left hand.

Kneeling tall on a swiss ball while tossing a medicine ball from hand to hand.

One-legged stands on a bosu, round side up, alternating with a hop at a specific count. (Careful of your ankle.)

One-legged stands on a foam roller while alternating lateral arm extensions with weights. (Still very wobbly on this. And somehow my foam roller at home is more stable than the one at the gym. Got this from Ski or Skiing Magazine, which showed Daron Rahlves doing it. You have to use less than half the weight you'd use for a lateral raise.)

Tuck position standing on a swiss ball. (I'm just starting this one, can't consistently do it yet.)

Anyway, that's the current collection of my exercises, but remember--I'm the guy who fell on Saturday AND Sunday last weekend.

SfDean.

(Still searching for balance in life.)

*BTW, as an interesting aside about how much of this is not exactly new, two decades ago I spent a year as a law clerk for Byron White, then a Supreme Court Justice, but previously a Heisman Trophy winner at Colorado, Rhodes Scholar, and once-highest paid NFL player as a running back. He had a unicycle and would challenge us young bucks to try to ride it, which none of us could do.

### Dean:

Deaan
Great collection of exercises. Somehow I wonder if balance is improvable. (I hope I am wrong). Have you tried Harb Carvers. They would make sense because you balance in your boots. The unicycle would also be high on my list. Plus the ultimate career ending tool - the skateboard.
I think/hope balance can be trained.
Why would the Austrians be doing so much training using the Multi Function Disc?
(www.myfitnesstrainer.net seems to have some problems but there are other links through google)
Challenging our balance system in an unpredictable manner will force changes in the neural network and the recruitment patterns of the muscles along with the conditioning of all the little stabilizer muscles we can't islolate with weights and specific exercises. The end result is improved balance.

Eccentric training will change the number of a muscle fibres repeating units (sarcomeres) and space or arrainge them for working effectively as they are pulled apart. Because most of us don't normaly pay attention to eccentric workouts our sarcomeres are arrainged for concentric work (contraction).

Most of what we do for exercise can be changed into eccentric workouts by just reversing the emphasis of the movement. Lunges can be done wiht a six count down and a two up. Spend as much time walking down hill as up. When walking down steps slow way down the rate of desent. Concentrate on slowing down the giving in to gravity on all our exercises and activities and there will be a big benefit.

Exercises that require choreographed recruitment of many muscles will produce the best real world performance and balance benefit. Later, RicB.
Afaik from body building where negative reps = eccentric workout have a long tradition they should be used carefully and not too often.
Or is it only if negative reps follow the positive because a set consisting of 5 positive followed by 3 forced (a partner helping to lift the weight) and finished by 3 negative is tough indeed?

Walking/running down the hill/steps puts extreme stress on the knees (patella?) and should be only done if there are no arthrotic changes in the joint (vast personal experience, unfortunately) so that older ambitious racers should be very, very careful.

My range of exercises being rather limited (hip replacement) I like "skateboard squats" very much. With a skateboard (or any board with rolls) under my back and rolling on a slightly inclined board (or on the wall - also possible) I can slow down or even make a stop in the descent-eccentric part of the squat or perform it more or less one-footed while using both legs going up.
My wife really loves me doing this exercise any place it´s possible in summer
I´d be happier performing some more standard exercises but I know the limitations of my old body and am trying to do the best of what´s left functioning.
I qould like to see a sequence for picture one too.

In the 1st picture, I think Bode may have just been on a slightly tighter line than he expected, knew his skis were going to make it around the gate and moved his upper body (counter) so he could get around the gate instead of going through it.
Quote:
 Originally Posted by RicB What's the relevance of Bode's style out of the race course? Later, RicB.
About the same as Cliff Taylor's contribution to skiing.
Quote:
 Originally Posted by Pierre About the same as Cliff Taylor's contribution to skiing.
Elaborate? Or rather do you want to ski

- counter rotated
- knee angulated, A-framed
- no pressure on the inside ski
- aft pressure on outside ski

all the time or some of the time on the mountain?

Later, RicB.
Quote:
 Originally Posted by checkracer Afaik from body building where negative reps = eccentric workout have a long tradition they should be used carefully and not too often. Or is it only if negative reps follow the positive because a set consisting of 5 positive followed by 3 forced (a partner helping to lift the weight) and finished by 3 negative is tough indeed? Walking/running down the hill/steps puts extreme stress on the knees (patella?) and should be only done if there are no arthrotic changes in the joint (vast personal experience, unfortunately) so that older ambitious racers should be very, very careful. My range of exercises being rather limited (hip replacement) I like "skateboard squats" very much. With a skateboard (or any board with rolls) under my back and rolling on a slightly inclined board (or on the wall - also possible) I can slow down or even make a stop in the descent-eccentric part of the squat or perform it more or less one-footed while using both legs going up. My wife really loves me doing this exercise any place it´s possible in summer I´d be happier performing some more standard exercises but I know the limitations of my old body and am trying to do the best of what´s left functioning.

Actually Checkracer, there is research that came out of the Mars project at Nasa that demonstrates that people of all ages benefit greatly from eccentric workouts. Check out "Astrofit" by Dr. William J. Evans. His reseach concluded that eccentric workouts work for people of all ages having been tested on subjects from teens to seniors into their ninety's. astrofit is his sharing this info in a way suitable for the rest of us. He was assisted by Dr. Per Tesch, Proffesor of phisiology, from the Karolinska Institute of Sweeden. their research is pretty conclusive.

I think the science demonstrates that what should be used carefully are exercises that isolate large muscles and condition them without integrating the conditioning into functional movement. It is definetly interesting stuff. Later, RicB.
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