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Correction on Madshus Article from Last Newsletter
By: Nathan Schultz
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Transposed 102/103 models of Madshus classic skis
In my haste to get the article out in our last newsletter, I inadvertently made a typo with the Madshus Classic skis. The article is correct except that it should have read 102 Cold, 103 Plus. I had them reversed in the opening line. Sorry about that!
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Rollerskiing Tips
By: Nathan Schultz
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The Season is Upon Us
It's that time of year again - the cold mornings remind us that winter is approaching and it's time to pull out the rollerskis. There is no better way to build strength, technique, agility and balance to ease the upcoming transition to snow.
Like any activity, ease into rollerskiing if you have not been doing it regularly. One of the most common rollerskiing injuries is tendonitis in the elbows and hands from the stress created by ramping up rollerskiing too quickly. Start with 3-4 easy distance sessions to get all the muscles, tendons and ligaments in shape before hitting it hard with specific strength or intensity.
One of the most productive things you can do on rollerskis is double-pole. It is great because it can be done on both skate and classic rollerskis. Start out by throwing in a short double-pole session of 15-30 minutes in a distance rollerski workout. Your body will guide you to how long you should go to start. Build slowly to the point where you can comfortably double-pole for two hours or more. Throw 5-10 accelerations (sprints) into this workout with at least 5 minutes of distance skiing between each sprint and you will really notice improvements quickly, especially when you get on snow.
For specific strength, skate rollerskiing without poles and upper-body-only repeats are fantastic. Skating without poles for 15-45 minutes in the middle of a distance workout builds strength and technique and can be combined with intervals, speed or upper-body work to create a highly-efficient workout.
For upper-body strength, find a gradual hill of 200m or longer. Start with three sets of three exercises: double-pole, single-pole, and triceps isolations. Again, make sure you build slowly; the goal is to get stronger, not rip your arm muscles off your bones. Start with each repeat taking 30 seconds or so. Go up the hill double-poling at a medium-high pace for 30 seconds. Stop and come down the hill, then do single-stick poling for 30 seconds, as if you are classic-striding but without the legs. Return to the base of the hill and do triceps isolations by standing up straight and poling with your elbows in place by your ribs. Lock your upper body and core so that you don't bend over - only your triceps muscles are doing the work. This should be tough. As you build strength, lengthen each repeat to 1 minute or more and add more sets so that 4-5 sets might take 35-45 minutes. You can add specific strength to the middle or end of a distance workout or combine it with intervals.
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Things are coming along nicely...
We're under-construction in Boulder but are definitely open for business. Rollerskis are going out the door nearly every day and it's great to see so many people getting excited about the coming season.
That being said, we aren't going to be under-construction for much longer. Our new bamboo floor has been installed, walls are painted and we're finally beginning to bring merchandise out of the basement for display.
The service department is the next project. Our grinding operation has been on hold during the move but is slowly headed in the right direction. The first grind batch should be sent out in early October and we'll be in full-swing from there on out. If you're ready to send in your skis, you can download a grinding work order sheet here.
The grand opening for the new flagship store is set for early November, but feel free to drop by during regular business hours to check out the new digs!
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