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Feb 7, 2008
Vol 1 Issue 4 |
BNS News |
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This week we have a huge sale starting, race service and stone grinding specials and more cold-weather and training advice. |
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BNS Launches On-Line Shop |
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Huge Launch Sale
 We launched our new BNS web store January 1 and we're celebrating with some great sales and closeouts leading into the thick of the season. Check out the large selection of our in-store products now available and be sure to come back regularly as we are putting up more of our hard-to-find waxes, tools and pro gear every day. On Sale through Sunday 2/10:
- Swix Base Layer 40% off
- Bags & Packs 25% off
- Fischer RCR 25% off
- Salomon RC Carbon Classic Boots 25% off
- Rossignol Boots 25% off
- Atomic Pro Race Skate Package $299
- Closeouts on boots, skis and clothing.
Sale prices will be updated on the web site 1PM Thursday. |
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Stone Grinding for Junior Nationals & Masters Worlds |
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Junior Nationals and Masters Worlds are rapidly approaching. Get your skis ready for your big event and save big!
Junior Nationals are March 10-15 and the World Masters in McCall February 28-March 7. We will have our full stone grinding crew working 18-hour days during the last few weeks in February to get everything done and out the door as quickly as possible. Get your skis to us early!
Team orders for Junior Nationals receive special pricing of 20%+ discount. Coaches, call for details and to schedule timing and shipments.
We are running a McCall World Masters stone grinding special along with our World Masters waxing service. Get your skis to us by Feb 20 and we will grind them, hot box them with LF wax and bring them to McCall for $100. Save on shipping one way and get your skis running faster than ever.
Our race waxing service in McCall will include helping you make ski selection, base prep, structuring and LF, HF & Pure Fluoro waxes. $150 for 3 races or $60 per race. We are limited in capacity, so reserve your spot today!
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BNS Events & Clinics |
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Stone Grinding Tour Thursday 2/7, Classic Clinic Tues 2/12 
BNS offers weekly clinics and presentations about cross-country skiing every Thursday night from 6-8PM. Clinics begin with a short presentation followed by an open wax night with benches and Nordic waxing tools provided for free. Bring your skis and our experts will help you figure it all out. See bouldernordicsport.com for details.
We will be running a tour of the stone grinding process Thursday 2/7, with Peter covering what it is that we do to make skis so fast. Peter will discuss structure and how it is used effectively.
Nathan Schultz will be leading a classic technique clinic at the shop 2/12. This clinic will cover the fundamentals of each technique with demonstrations, drills and video to elaborate. These will be intermediate to advanced-level, but also understandable to beginners. Registration is $25 per clinic and space is limited. Register on-line at bouldernordic.com or at the store.
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Feb 7 |
Stone Grinding: Tour of the Stone Grinding Process & an
Overview of Ski Base Structure. Owl Creek Chase Waxing |
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TUE, Feb 12 6-7:30P |
Classical Technique: Fundamentals and Finer Points. No waxing. |
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Feb 14 |
Advanced Glide Waxing: Fluorocarbons and Pro Tips & Tricks. |
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Feb 21 |
Unique XC experiences in Colorado, North America and the World |
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Feb 28 |
Snow Mountain Stampede Wax Party |
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Mar 6 |
De-mystifying Klister and the Low-down on Crust Skiing |
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Mar 13 |
End of Season Party & Blowout Sale. Preparing Skis for Summer. | |
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Cold Weather Tips |
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Part 2: Staying Warm
It was 2° F with the wind howling at 30-50MPH for our Tuesday morning training group at Eldora last week, reminding us that winter has not yet departed.We have seen a lot of people in the shop frustrated by slow snow and cold extremities. We posted part one (waxing) of an article Nathan wrote for the Master Skier about preparing for the cold. Part two (tips to stay warm) will is now up.
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BNS Race Service |
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World Cup Waxing Support at Owl Creek and Masters Worlds
 Want to feel what it is like to have skis prepared by people who are working on the World Cup? BNS has a strong background in racing and we use our experience in the field to improve our ability to fit skis, test equipment and learn the latest tips and tricks for making skis fast. BNS offers race service at events around North America, so sit back and let us prepare your skis for you so you can focus on the race.
BNS wax techs will be testing waxes and prepping skis on-site at The Aspen Owl Creek Chase Feb 9, and at the World Masters in McCall Feb 28-Mar 6. We offer race waxing services out of the shop as well and we can prepare your skis for any race. $39 for High-Fluoro (LF & HF Layers) and $59 for pure fluoro (LF, HF + Pure Fluoro). Visit www.bouldernordic.com for the latest wax updates on what we find is fastest out on the course. Drop off skis for the Owl Creek by 2PM Thursday at BNS or between 5:00-5:30PM Friday at the Aspen Touring Center and pick up your skis at the Snowmass clubhouse Saturday before the race.
For McCall, we will be offering a 3-race package for $150 or $60 per race for our waxing service that includes all structuring, base prep, LF, HF and Pure Fluoro waxes.
Weekly Nighthawks race special: $15 for a race prep LF wax. Drop your skis off any day by 3PM and pick them up the next day after 3. |
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Training Tips |
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Speed is Good for Endurance
While you would think that only racers would need to do short, high-speed bursts in their training, everyone can benefit from this easy, fun diversion. Surprisingly, speed work not only makes you faster, but it builds endurance and strength.
Our muscles are made up of thousands of individual fibers. Each fiber can only be on or off - there is no partial contraction. So when you move, your brain controls the force of muscle contraction by recruiting the right number of muscle fibers. When we ski at a slow/normal pace, only a small percentage of our muscle fibers are firing with each movement. The other important piece of information is that we tend to use the same fibers over and over.
So when we are out moving around, we are training a small population of our muscle fibers and the rest of the fibers and the neural connections go mostly unused and untrained. When we tire at the end of a long ski or race, we have exhausted our "go to" fibers but our backup fibers are not very well trained unless we are doing something specific to train them. We can improve our ability to recruit those backup muscle fibers by doing speed and strength work that recruits a larger percentage of our fibers.
Short anaerobic speed bursts in training will train the muscle fibers and the neural connections to them. This gives us the ability to recruit more fibers when we need to generate more force (higher speed) and also when our primary fibers are exhausted.
A few workouts we like:
- Add 5-20 short accelerations to a distance workout. Spread each acceleration out so that you are recovered completely - at least one minute, but 3-5 is probably better. Accelerate up to 95% of your max speed and hold that speed for 10-15 seconds. This can be done 1-4 times per week.
- Plyometrics can be done on foot or ski. The goal is to get 100% recruitment of muscle with 5-10 short, explosive motions. This is acocmplished dryland with bounding, single-leg hops, skate jumps, etc. On skis, launch the usual skiing motion with 100% muscle contraction for 5-10 strides on each leg/arm.
As with all workouts, ease into it and allow your body time to adapt to new things. Speed work can leave you sore and flat if overdone, so be careful, especially before races if you have not been doing it regularly. |
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Contact Us | |
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Contact Information
phone: 720.227.9400
toll free: 877.BNS.SKIS (877.267.7547)
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Join our mailing list! |
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$10
For You |
$10 off anything we have.
Make any purchase of $20 or more and get 10 bucks off. Just easy, no-mess savings. Use it to take your favorite wax tech out to lunch.
For on-line use, use coupon code "10bucks" |
| Offer Expires: February 15, 2008. One time only per customer. | |
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