By Courtney Olsen

Ski to Sea is Bellingham’s Olympics, a time for healthy competition, cheering, jeering, and much post-race celebrating. Each leg, whether approached recreationally or competitively is hard on the body. Arguably the most aggressive, the running leg is comprised of an approximate 8-mile downhill with a 2,200 ft. drop in elevation.  For most teams, it’s the hardest leg to find a body for.

I, myself have been a veteran participant for 5 years, willingly enduring the mountain. I skip around from team to team, competing for whoever asks first, the likes of XFit, Aven Construction, and Core PT. This year’s team, Core PT, was comprised to maintain the Whatcom Women’s category, encouraging local female athletes to be as competitive or active in their community as those who are sought out from different parts of the country and other countries for S2S.

A while back Whatcom women held Ski to Sea clinics, one of which was a running clinic held at Klicks Running Store. Below I will offer the details of that clinic in hopes that you may benefit in your downhill run leg, or in future races which offer downhill sections and/or possess net downhill.

• Eccentric muscle contraction: When you run downhill, your quadriceps in particular act as brakes, slowing down your momentum from the increased acceleration caused by running downhill.
  • High eccentric loads can cause severe muscle damage and soreness. This is typical of a S2S race. To combat a little of this, try to lean forward and not back – let your feet go. Focus on quicker foot turnover, think, “Controlled falling.” The faster you move, the harder each foot strike hits the ground, the more pounding you endure.

• The key to successful downhill racing is to prepare the body for eccentric loads during training. By practicing simulation of your race, you will strengthen the specific muscle fibers used during eccentric muscle contractions, and they will be less likely to tear.
  • Studies show that a single workout which causes damage to the muscle under high eccentric load causes the muscle to rebuild so strong that a similar workout performed 10-45 days later will not cause nearly the same damage, and sometimes very little at all.

• It is important to introduce hard, downhill running into your training program (preferably 60 days prior to the race).  Such training may include downhill tempo runs (20-30 minutes, course prevailing), or tempo intervals (4-8 x 1,000 meters). You could also add or interchange squats (4 sets x 20), calves (step-ups x 40).
  • Cease downhill-heavy workouts 2 weeks prior to race to allow yourself proper recovery

• Before the run you can take an oral anti-inflammatory like arnica or ibuprofen. After the race, you can slather yourself with arnica cream or magnesium oil/lotion. Epsom baths are also good.
  • Ski to Sea specific – prepare yourself for post race by organizing who/how you will be picked up, keep in your car or have your cyclist have recovery drink, food, and warm clothes waiting for you. The end of the run leg has offered donuts, fruit, water, and the cold as all hell creek, all of which you should indulge upon.

– Courtney Olsen