Interview with Steinar Mundal - Coaching Philosophy
Steinar Mundal. Age 71. Konnerud, Drammen.
Worked as a police officer from 1972 – 1992.
1980-1992: Konnerud, Junior/Senior Coach and Senior, Provincial Coach. Cross Country Skiing.
1992 – 1998: Canadian Cross Country Ski National Team.
1998 – 2001 & 2008-2015: Norwegian National Cross Country Ski Men’s Team.
2015- 2019: Norwegian National Women’s biathlon team.
2019 - Present: Team Telemark. Private team.
This is a written interview with Steinar Mundal where he communicates simple and important information for Nordic athletes and coaches. Steinar has tremendous experience, having been coaching athletes for over 40 years in Norway and Canada.
Why did you start coaching?
I was not successful as an athlete because of health issues. I have basically worked out every day since I was about 13-14 years old. When I had to quit as an active cross-country skier in 1980 I decided that I wanted to become a coach.
I really like the excitement and the challenge to work with different athletes to help them reach their potential and ultimately the world stage. I realized quickly that team building was extremely important to succeed in an individual sport.
Steinar Mundal - The Athlete.
What is the main focus in your training philosophy?
I like to map the different athletes with some simple tests to see what to focus on in training and competitions. Good planning and good evaluations are essential. Stay in close contact with the athletes regarding training and life in general.
Big volume training for senior athletes, with varied training, is essential.
More speed training for the young skiers - ~15-20 sprints every week.
A lot of technique training. I give them feedback on technique during training sessions and after competitions. A lot of video training from when they are young. This so they get used to feedback from a young age.
Accrual in 3-week bulks. Big volume training week – medium training week – Light training week.
Is it the coach who makes the athlete good, or the athlete who makes the coach good?
Both. If you as a coach are open about everything, the athlete will do the same. It’s a give and take philosophy. I stand for my training philosophy, and adjustments to it often come from other athletes or other coaches who succeed.
How important is talent compared to working harder than others? Can a hard worker succeed?
A hard worker can succeed, but it takes a long time with a lot of dedication.
Talent for me is someone who has the ability to tolerate a lot of training and can ski fast as a senior skier. Nobody knows if you are a talent before you are done as a junior skier. Someone can ski fast as a junior skier with a lot of training, but that doesn’t mean it translates to being a fast senior skier.
What advice would you give to athletes about how to become a better cross-country skier?
SET GOALS
Athletes needs goals for each workout, for each week, and for the year. They need dream and realistic goals, and goals for how to enjoy the everyday life of an athlete.
It is important that the skier has a realistic goal to train for. This is important in regard to the amount of training, type of training, and one’s result goals.
The training you do every day should be the best training you have ever done. This can sound difficult and unattainable, but if that is not in your frame of mind the effect of the training can vary too much. If one just goes with the motion every training session negative thoughts can creep in.
2. POTENTIAL FOR IMPROVEMENT.
Focus on one thing you want to improve on before every single training session. Use a couple seconds after each session to go over if this focus put you in a good mindset.
3. BE SMART.
Don’t follow your training plan to a tee at all times. Sometimes you must listen to your body and make adjustments.
4. BE LOYAL, BUT STILL SMART.
You should be loyal to joint (team) training sessions, because it is important to the community that you’re in. BUT be smart and do what is best for oneself. There are many athletes who win all the different interval training sessions but go on to lose every competition. Common sense is important. Decide before the different sessions when to train hard, and when to train controlled.
5. PRIORITIES – HONESTY.
Adjust your training to what you want to accomplish. It is especially important to work extra hard on one’s weaknesses. It could be different techniques on roller skis/cross country skis, enhance one’s durability, strength work for specific areas, speed/agility etc.
It’s smart to change different areas in your work out plan to focus on specific areas that need improvement.
Everybody can camouflage one’s weaknesses, but the only one who gets fooled by that is oneself.
6. COUNSCIONSNESS
Take care of your health. If you are not able to take a shower right after you training session, change to dry and warm clothes on you upper body.
7. ENJOYMENT/WHAT IS THE MOST IMPORTANT THING IN YOUR LIFE.
It’s not a problem to train a lot if you enjoy it. The amount you can train is dependent on how much energy you burn on other things in life. Take into account that you can do other things besides specific training sessions to gain improvement.
If you are structured in the planning of your weeks and months, your life and challenges will be easier to handle.
8. THINK ABOUT WHAT YOU WANT AND HOW MUCH YOU WISH TO SACRIFICE.
Listen to your coach, but also listen to your own body. When push comes to shove it is YOU who has to decide, and YOU ALONE have to win the competitions.
Steinar Mundal - The Coach. Supporting the athletes on the bike.
