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 July 15, 2010: Volume 11, Number 11
Lens Color Rec 
Dear SkiPost,
I have read the last two skiposts with great interest but I have been frustrated by the answers to the question on sunglass lens color.  All the information on UV  and IR transmission are very good, but as a Nordic skier I want to know what color lens is best on a high overcast day versus what lens is good when it is low overcast, foggy/misty or snowing
Dear AJ,

Thanks for your question about lens color. I have found it a challenge myself to navigate all the techno lingo to figure out what works in what condition.  Thankfully I have had the opportunity to test out all the different lens colors myself, in different conditions, and I think I've found what works best.

The most versatile lens is the Laser Blue.  I use that lens probably 80% of the time.  The Laser Blue lenses are light enough for overcast conditions and also handle bright sun quite nicely.  When the overcast skies get darker, or I'm in heavy tree cover, the Racing Red lenses really come into play.  I can even wear the Racing Red when it's getting dusky or if there are bright lights at night.  If it's snowing or raining but the sky is still a little lighter, than Racing Red is the perfect lens color.  

For the really dark days, at night, or in a blazing snowstorm, I go with the Transparent lenses.  Sometimes you just need a shield for your eyes without the tint.  Although I do find that the Transparent lenses still keep me from squinting too much.  I also have a pair of the Transparent lenses with the gradient shading, that I like for those darker days as well.

I hope this information helps.  Happy Trails!

Kikkan :)

Kikkan Randall
USA XC Ski Racer
3-Time US Olympian

laser Racing Red
Laser Blue Brown Grey
laser light trans
Racing Red
Racing Red Light Transmission
Featured Article 
 Training & Physiology

Theory and Philosophy of Training
When planning training the emphasis should not be on what you will do, but rather how your body and mind will react to what you do. The goal is not to fulfill training, but to elicit a positive adaptation in your body and mind through training -- to become faster, fitter, healthier, lose weight, etc.

Keep at the fore of your mind the goal of training, be it to get faster or to become fitter. Too often secondary means to the goal become the goal itself. For instance in an effort to become fit one may deem weight loss important. Weight loss can then become the sole concern often at the expense of the true goal, health and fitness. For many athletes attaining a certain number of training hours is important to becoming faster, but when accumulating training hours becomes the goal, it is often at the expense of actually becoming faster. A good motto is: Train, Don't Strain. In other words, do only what it will take to reach your goal - not more, and not less.

Physiological basics

Physiology of Exercise
The study of the responses of the human body to exercise is known as exercise physiology. There are several key principles in exercise physiology that are important to training for endurance performance. To identify factors important to endurance performance, exercise physiologists measure several variables including heart rate, respiration rate, oxygen consumption, and blood lactate. In the past, monitoring these variables was rather difficult and required expensive equipment. Currently, heart rate monitors are widely available and laboratory-based physiological testing has become more accessible. Combining the scientific measurement of physiological variables with properly planned training efforts often gives the athlete the ability to improve at faster rates.
Energy Systems
Energy enables an athlete to do physical work. Energy is derived from converting carbohydrate and fat at the cellular level into adenosine triphosphate (ATP). Unfortunately only a small amount of ATP can be stored in the muscles and it must therefore be constantly replenished. ATP can be produced in two main ways: aerobically with oxygen; or anaerobically without oxygen.

Anaerobic Metabolism
Immediate Energy (ATP-CP) - High intensity efforts lasting 3-10 seconds will consume all available ATP and can be immediately replenished using creatine phosphate (CP).
Anaerobic Metabolism (Fast Glycolosis) - This energy system is the predominant source of energy for efforts lasting 10 seconds through 2 minutes. Anaerobic metabolism breaks glucose down without oxygen yielding ATP and lactic acid. Excessive production of lactic acid will increase the concentration of blood lactate, and will begin to interfere with muscular contraction.
Aerobic Metabolism (Lypolysis & Slow Glycolosis) - This is the main source of energy for endurance events lasting 2 minutes and longer. Both fat and carbohydrate can be metabolized aerobically. At lower intensities, more fat is broken down producing large amounts of ATP. As the intensity increases, breakdown of carbohydrate is favored since more ATP can be produced per liter of O2 consumed. In extended activities protein can also be broken down aerobically, and can contribute up to 10% of the total energy produced.
Dartmouth Ski Team
 Assistant Coach Opening
 Dartmouth Ski Team
Cross Country Assistant

Responsible for managing all aspects of the Cross Country Development Team (driving, race entries, equipment, etc.).  Manager will attend training sessions and many New England races, and may also race.  Bachelors Degree and collegiate racing experience preferred.  Part time, 4-5 months, approximately Oct 15 - Mar 1.  Compensation: $1200-$1500 per month.  For information, please call 603.646.2787.
Send letter, resume and references to:
Dartmouth Ski Team
attn. Cami
PO Box 9
Hanover, NH 03755

CXC Camp
New dates and Locations
One-Day Birkie Junior Camp
 July 26th at Lakewoods Resort, Cable, WI

Camp cost is $75 and will include lunch and CXC Membership.  
The One-Day Birkie Junior Camp is a camp for age categories J5/J4/J3/J2/J1 (8 years old and up) of junior athletes.  This camp will involve many different elements of dry-land and sport specific training.  Athletes will do agility "games" and technique drills, balance and strength exercises, ski imitation that will improve their technique and training in cross-country skiing. Olympians Garrott Kuzzy and Caitlin Compton will share their Olympic Games experiences to help inspire these younger skiers. 
Register here

Birkie 4 day Junior Technique Camp
July 26th to July 29th at Lakewoods Resort, Cable, WI

The Birkie Junior Technique Camp will be a 4 day camp for all ages of junior athletes to train together.  This camp will involve many different elements of dryland and rollerski training.  Athletes will do running drills, strength exercises, ski imitation, and rollerskiing during their three days at the camp. Open 4-day high school camp is set for July 26-29 along with Level 100 technique coach's education sessions  The goal of the camp is technique development in small groups (4-6 athletes per coach) and individual video analysis for instant feedback. 
 BONUS: Each participant will receive CXC Nordic Shock Cords with Ankle/Wrist attachments value of $60.00
Register and More Info
Birkie Masters Camp

Looking for your best jump start for the upcoming season and a great vacation as well? CXC now offers a summer camp for master skiers of all abilities and levels. This camp is filled with technique group instructions, individual lessons, presentations, moderate training, evening seminars, and a lake side evening barbecue with the CXC Team Vertical Limit. Other activities include road and mountain biking, paddling, and running or hiking on the Birkie Trail. At the end of a great day of technique training, participants can enjoy the pool, spa and sauna located in the lodge. Lakewoods Resort also offers outdoor and indoor pools, a hot tub, sand beach, tennis and volleyball courts. Participants will also enjoy outstanding food through the meal plan at the Lakeside Restaurant. More info and Registration
CXC Woman's Open Technique camp
August 13 to August 15th  at Lakewoods Resort Resort, Cable, WI
CXC is pleased to introduce a summer ski clinic just for women.  This clinic will be designed for women of all ages and abilities, and will focus on making gains in the summer months for cross-country skiing.  Women-specific camps have been more and more popular in recent years, and CXC has recognized the strong membership of female participants within its base.   We're happy to offer this camp that will create an environment where quality coaching can happen!  3-time Olympic Gold Medalist Nina Gavrylyuk will lead the coaching staff for this event, and promises to be an inspiration to all who participate.
Info and Registration
The National Cross Country Ski Education Foundation is a backbone
for the development of world-class skiers in the United States.

The not for profit organization NCCSEF is celebrating 12 years of supporting U.S. skiing and we have a lot to be proud of. We have
granted over $175,000 in NCCSEF Future Funds over that period.
In fact, we've funded every World Junior Championship team since 1997 and every J1 Scando Cup team since it was initiated in 1999. Now, as we gear up for Vancouver 2010 and beyond, there is even more work to be done!

NCCSEF provides the essential funding for the junior and under-23 competition and preparation projects making up several key steps in the development pipeline. The development pipeline is the pathway to success in the sport of cross-country skiing.
Find out how you can help at
About SkiPost

Cross-Country skiing's community lodge. Where knowledge and stories are shared. The goal of SkiPost is to make the sport of Cross-Country skiing easier and more enjoyable for all who choose to participate. If you have questions on Cross-Country Skiing see or email us at

Enjoy Winter,
Andrew Gerlach
Director/Editor- SkiPost

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