Beat This!
During the ski season, ski racers measure themselves against the competition almost every weekend. But come summertime, how do you know if you're making improvements in your fitness?
And how fit do you need to be to reach the next level? On the other hand, maybe you don't race, or haven't had the chance to race against National Team members, and would like to know where
you might stand on a results sheet if you did jump in the same race as the big guns. The USSA Medals Test is a great place to start. It is a reproduceable physical fitness test designed to
evaluate the conditioning level of a skier. It can be used to assess strengths, weaknesses, and improvements in an athlete. And athletes can work towards achieving the base standards set below
at a USSki Team training camp held in Bend, Oregon, June, 1998.
To use the Medals Test as a measuring device, the procedures must be followed exactly, so that everyone's test, whether done in Oregon or New Hampshire, is held under the same conditions.
Go to the USSki Team website for details - www.usskiteam.com/education/xcmedalstest.htm or follow the links from www.usski team.com > cross-country > hotlinks > medals test.
Beat this! I did the Medals Test last year, July 21st. Send your results in to webmaster@nensa.net or to Pat Cote, NENSA Program Director, and we'll see which NENSA Junior, Senior, and Master man and woman will set the Gold standard!

Women

3,000m run
Average elite senior 10:30 (5:36min/mile)
Best elite senior 10:07
Average elite junior 11:30
Best elite junior 10:42
Dorcas, 11:55 (6:21min/mile)

Pushups (# in first minute, one minute rest, # in third minute)
Average elite senior: 42/22
Best elite senior : 50/32
Average elite junior: 35/17
Best elite junior : 53/33
Dorcas: 25/17

Dips: (# in first minute, one minute rest, # in third minute)
Average elite senior: 22/11
Best elite senior: 28/17
Average elite junior: 9/5
Best elite junior: 21/11
Dorcas -

Situps (# in first minute, one minute rest, # in third minute)
Average elite senior; 52/50
Best elite senior: 79/72
Average elite junior: 61/53
Best elite junior: 77/74
Dorcas, 36/32

Pullups (# in first minute, one minute rest, # in third minute)
Average elite senior; 6/4
Best elite senior: 15/9
Average elite junior; 4/3
Best elite junior: 12/6
Dorcas, 6/2

Men

3000meter run
Average elite senior: 9:31 (5:07min/mile)
Best elite senior: 8:46
Average elite junior: 9:40
Best elite junior: 9:05
Rob Bradlee: --

Pushups (# in first minute, one minute rest, # in third minute)
Average elite senior: 62/23
Best elite senior: 78/44
Average elite junior: 60/21
Best elite junior: 93/28
Rob Bradlee: 53/35

Dips (# in first minute, one minute rest, # in third minute)
Average elite senior: 37/15
Best elite senior: 34/26
Average elite junior: 23/12
Best elite junior: 46/23
Rob Bradlee: 10-6

Situps (# in first minute, one minute rest, # in third minute)
Average elite senior: 71/58
Best elite senior: 74/66
Average elite junior: 68/51
Best elite junior: 82/62
Rob Bradlee: 50/43

Pullups (# in first minute, one minute rest, # in third minute)
Average elite senior: 15/7
Best elite senior: 22/9
Average elite junior: 15/7
Best elite junior: 20/8
Rob Bradlee: 14/8