Andrew "Andy" Newell is an American former cross-country skier. He began competing on international level in 2001 and debuted in the World Cup in the 2003–04 season. In 2020, Newell launched his online coaching platform Nordic Team Solutions and is currently the Bridger Ski Foundation Pro Team coach in Bozeman, Montana. He achieved his best individual finish at the FIS Nordic World Ski Championships (5th in the sprint at the 2007 championships in Sapporo) and Winter Olympics (16th in the sprint at Turin in 2006). He earned his best Olympic finish (9th in the team sprint) in 2010. He founded the Organization Athletes For Action in 2013, an environmental organization focused on using professional athletes to bring attention to climate change. Newell retired after the 2019–20 season.
Yes, I do wear orthotics in my ski boots, especially in skate boots to help with plantar fasciitis and other pinch points. They need to be low profile so they don't take up too much room in the boot. Transcript: "Do you wear orthotics in your ski boots? Is the question. I personally do wear orthotics in my skate boots and most of the time in my classic boots. When I'm racing, I find them more helpful in skate boots than classic boots because of the deflection, we have in classic Nordic boots. You really want a pretty soft mid-foot in your classic boot. So sometimes an orthotic you can get, that's pretty soft. Sometimes just to stock footbeds work best, but the thing You'll notice with skate ski boots is a lot of athletes, get a little pinch point on their pinky toe. This is also come from plantar fasciitis. And by adding a little bit of support in the arch with a custom orthotic that can take the pressure off the pinky toe and relieve. A lot of pain. You definitely need a very low profile orthotic because there's not a whole lot of room in high-end ski boots to have a lot of volume. So you have to have a very thin orthotic and that will work. Best"
Fasted workouts should be done rarely, if ever, by cross-country skiers. This is because most Nordic ski races are in the 30-minute to 90-minute range and require carbohydrates as the primary fuel source. Fasted workouts may be considered for those competing in very long distance races, but should be done with caution due to the physical strain it can put on the body. Transcript: "Okay. The question is, when should fasted workouts be done? And that's a really good question. I'm going to give you a hot take here. I think for cross-country skiers fasted workouts, should be done, rarely probably never. And that's just because of the duration of our races, the premise behind a facet workout is to teach your body to burn a higher ratio of fat versus carbohydrates, right? So if you totally drain the tank, you're teaching your body to burn more fat than carbo's. The reality is though, most Nordic ski races are in the 30-minute to you know to our max range and that's World Cup, ski race. And in fact, most are in the 30-minute to 90-minute range. And so your body still needs to use carbohydrates as its primary fuel source. So maybe if you were a cross-country skier that's training primarily for the vasaloppet, which would be like a for our effort or maybe you know, you exclusively Train 50 Kami, race 50k marathons. You would consider doing maybe some facet workouts. I would recommend doing them in the summertime where you may be doing a five-hour ski drinking just water and not feeling but recognize that that's going to take a lot out of your body. And in general, I would not recommend fasted, workouts for World Cup level ski Racers or junior ski Racers or anyone competing in the middle too short distance or normal Olympic distance crossword, you ski races"
Most skiers train the most in August, but when it comes to winter months, November into December tend to be the months when athletes are training the most volume. March is also a very hectic time of racing. Transcript: "The question is, what time of year do skiers ski the most? And the answer might be different for different athletes, but I can tell you that most skiers, we train the most in August that's when we train the most volume. So that is often when we're logging the most kilometers and we might be doing that on roller skis. We might be doing that on snow for example, in New Zealand. But when it comes to winter months, generally November into December athletes are probably training the most volume. H Wise, and then it tends to taper off in January and February during the bulk of the competition season. March is a very hectic, time of racing. So March can actually be one of the biggest months of total km skied for a lot of athletes. But when it comes to training, August is actually the time of year when most cross-country skiers train the most and log. The most km skiers are made in the summer. We like to say"
Pushing hard over the tops of hills in transition skiing and Nordic skiing can be a great way to pick up time on competitors. Using three extra poles and three extra pushes than you think are necessary into a downhill can help you carry more speed and gain time. Transcript: "This is a great question, it is when in a race is the best place to pick up time on competitors. Is there a place where you can gain on others? And yes, I think there is particularly in transition scheme and in transitional skiing and Nordic skiing means over the tops of hills and into up hills. Ok. So think about any time, you're Christina Hill, that's often when other competitors may be are fatigued. And they don't push as hard as they showed over the top of a hill into a downhill. This is a Each place where athletes can make up time in races how hard and a skier pushes over the top of a hill. Can really dictate how much speed they carry into the downhill. So this is where a couple hard pushes can turn into five or six second gain on a big downhill. So pushing over the tops of a hill is hugely important. I like to use the Q, use three, extra poles, and three extra pushes than you think are necessary into a downhill. And you'll carry a lot more speed and pick up time."
Balance is incredibly important for cross-country skiing, as it leads to faster racing times. Balance comes from stability through the glutes, hips, and core all the way from the shoulders to the knees. For more information on balancing for cross-country skiing, visit Nordic Team Solutions.com. Transcript: "The question is, how important is balanced for cross-country skiing? The answer is incredibly important. The easier you can balance on your skis. The more comfortable you'll be the more efficient you'll ski the easier you will Glide which in the end translates to much faster racing balance. Where's it come from? That's a question. I get a lot, it comes from stability through the glutes, the hips in the core and we think of the core and Crestview scheme from the shoulders. All the way to the knees. So, think about that your core is not just your abdomen. Your core is actually your entire trunk and it includes stabilization muscles such as the glutes and the hips throughout the lower legs. So, yeah, balance is not this special relationship. One has with their foot in their ski. It actually comes from stability in the core. And if you want more information on that, check out Nordic teen solutions.com."