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Trail mix: What to eat along the way

In the second installment on Western States fueling strategies we interview Matt Keyes (MK) and Jamie Frink (JF), two WS veterans and race ringers, to determine if life follows fac ...

Western States a mobile feast for runners

Editor’s note: This is the first installment in a two-part series covering fueling strategies for the upcoming Western States Endurance Run.A friend once said that an ultraru ...

Massage:It feels good and is good for you

I learned the benefits of massage for recovery and injury prevention, firsthand as a professional/U.S. National Team cyclist specializing in European stage races. These races take ...

Use yoga for one-stop injury prevention

Endurance activities are repetitive, linear and utilize a limited range of motion. These ingredients are a recipe for excessive stress on specific muscles, joints and bones. As a r ...

Falcons look to build on breakthrough

The expectations for the Colfax High baseball team escalated right along with the Falcons’ record last spring. After losing just two players from the 20011 squad that finished 15 ...

Do your body good with Pilates

A common issue amongst endurance athletes is pain resulting from postural weakness. This weak link in our body’s kinetic chain inhibits performance, leads to imbalances and poten ...

Strategies for injury prevention

For this first article in a series on injury prevention strategies I interviewed two rehabilitation and conditioning professionals — Laura Snow, physical therapist and co-owner a ...

Take a hike for winter fitness fix

Hiking is a great way to stay active through the winter months. We have seemingly limitless possibilities out our Auburn backyard. Generally speaking, the key to fitness is consist ...

Make your dry-land training count

Because the snow season is finite, cross country skiers have developed dry-land progressions that mimic the on-snow technique. These progressions help clear the summer cob-webs and ...

Use a plyo program to power through the powder

A safely devised plyometric program will benefit every activity —producing more power to the pedal, force in the foot strike, and for that skier, alpine or cross-country, mor ...

Got balance?

Balance is a key element of efficient, enjoyable cross-country skiing. While some contend they simply do not possess balance, don’t be a victim of this belief. Balance is trainab ...

The core of cross country conditioning

The expanded concept of core has been coined the pillar and consists of scapula, trunk and the hip complex. The goal of a functional core stability and mobility training program ex ...

Seize the season: Shift to ski conditioning

Calling all foothill endurance athletes to mix it up this winter — rather than riding around in the rain in a soggy chamois and running in soaked socks — check out cross countr ...

Century cycling: Avoid the ache

Lower back pain on the bike is a common complaint, but in most cases, it’s avoidable. Generally, lower back pain on the bike is attributed to one or a combination of factors ...

Placer can’t chase down Colfax

The Colfax High football team played a near-perfect first half Friday night at Le Febvre Stadium. The Falcons defended their lead throughout a smashmouth second half and drained th ...