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Swix Birkie Wax Rec

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SWIX'S AMERICAN BIRKEBEINER

PRELIMINARY WAX RECOMMENDATION

TUESDAY, FEB. 22ND 10PM

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FORECAST

Thursday Feb. 24th- Mostly Sunny throughout the day with a forecasted high of 28ºF.

Thursday Night- Mostly Cloudy with a low of 8ºF.  North wind between 5-10 mph.

Friday Feb. 25th- Cloudy with a 20% chance of snow showers.  Forecasted high of 19ºF.

Friday Night- Mostly Cloudy with a slight chance of snow showers.  Forecasted low of -4ºF.

Saturday Feb. 26th- Mostly Cloudy with slight chance of snow showers.  Forecasted high of 17ºF.

COURSE CONDITIONS

The track should be hard and compact.  Snow crystals will be a mix of some new and fresh snow crystals (types 1 and 2 in the Swix Classification System), along with mostly old, transformed snow crystals (type 3) making up the majority of the snow crystals in the track .  Tilling should mix these snow crystals together.  The snow will be abrasive with some dirt present in the snow pack, due to the freeze/thaw cycle of last week. 

WAXING CONSIDERATIONS

1.   Base Preparation

Clean glide zones with Swix Base Prep 99- BP99 using the "hot scrape" method.  Scrape the BP-99 while still molten with a sharp, clean plastic wax scraper- T0824D.  Let the skis cool, then brush out the skis with Swix Fine Steel Brush- T192.  This will open the base pores of the ski. 

If you will be using or use Swix Cera F and or Swix HF waxes, we recommend using Swix Cleaner for Flour Glide Wax and Conditioner- I0084.  Wipe the base with I84 using a piece of Fiberlene.  While the base is still wet, brush and scrub from tip to tail with a Swix Nylon White Brush- T0161.  Using a new, clean piece of Fiberlene, wipe the ski base clean and let dry for 5-7 minutes, then brush with the Swix Ultra Fine Steel Brush- T191.  The very fine steel bristles of this brush throughly clean the base structure of the ski base. 

2.   Durability

Given the length of the race and the aggressive nature of the snow crystals on the race track, it will be important to build strong and solid base layers into the ski base, prior to the HF and Cera F wax layers.  The first step is to use Swix Moly Flouro Wax- MB77.  Apply one layer of MB77, let cool then scrape and brush.  Brush with the Fine Steel Brush, then polish with the Swix Blue Nylon Brush- T0160

Next, apply one layer of Swix LF4, scrape and brush, using the same method as the MB-77.  NOTE- because LF4 is a hard glide wax, it is possible and recommended to scrape this wax while it is still warm to the touch.

3.    Ski Selection and Structure

Expect the race track and snow to be firm.  Use a medium to stiff flex ski that will be stable in hard pack snow conditions.  Fine to medium fine base structures will work well.  If you need to add structure, use the Swix T0403 Economy Structure tool with the 0.3mm Broken-V structure roller.  Apply the 0.3mm Broken-V structure roller after final waxing and brush with Swix Blue Nylon Brush- T0160

FAST LANE TO HAYWARD Waves Elite & 1-5

Base HF wax layers: 

Apply one layer of NEW Swix Marathon Wax- DHF104BW.  The Marathon Wax is a highly durable wax for aggressive snow crystals and has a High Flouro content and BW additive to resist dirt.  Iron at 140ºC, let cool 4-6 minutes, then scrape and brush using first the Swix Fine Steel Brush- T0192 then the Swix Ultra Fine Steel Brush- T0191.  Using both brushes properly removes all excess wax and reveals ski base structure.  Polish with Swix Blue Nylon Brush- T0160. 

Apply one layer of Swix HF4BW.  Iron at 150ºC, let cool 4-6 minutes, then scrape and brush using above method. 

Race Cera F layer:

Apply Swix FC7 Cera F Powder.  Iron in with one pass (5-7 seconds) with iron temperature at 160ºC.  Let cool 3-5 minutes, then brush up the ironed in powder using Swix Black Nylon Brush- T0194.  Iron a second time using the same process.  Let cool 5 minutes.  Brush out with Swix Wild Boar Brush- T0164 and polish with Swix Blue Nylon Brush. 

FAST LANE TO HAYWARD Waves 6-10

Base HF wax layers:

Apply one layer of NEW Swix Marathon Wax- DHF104BW.  The Marathon Wax is a highly durable wax for aggressive snow crystals and has a high Flour content and BW additive to resist dirt.  Iron at 140ºC, let cool 4-6 minutes, then scrape and brush using first the Fine Steel Brush- T0192 then the Ultra Fine Steel Brush- T0191.  Using both brushes properly removes all excess wax and reveals ski base structure.  Polish with Swix Blue Nylon Brush- T0160.

Apply one layer of Swix HF6BW.  Iron at 140ºC, let cool 4-6 minutes, then scrape and brush using above method. 

Race Cera F layer:

Apply Swix FC78 Super Cera F Powder.  Iron in with one pass (5-7 seconds) with iron temperature at 165ºC.  Let cool 3-5 minutes, then brush up ironed in powder using Black Nylon Brush- T0194.  Iron a second time using the same process.  Let cool 5 minutes.  Brush out with Wild Boar Brush- T0164 and polish with Blue Nylon Brush.

PERFORMANCE PRO  Waves 1-5

Base HF wax layers:

Apply two layers of Swix HF4BW.  Iron each layer at 150ºC, let cool 4-6 minutes, then scrape and brush throughly using the Fine Steel Brush- T0192 first, then the Ultra Fine Steel Brush- T0191 second.  Polish with the Blue Nylon- T0160. 

Race Cera F layer:

Apply Swix FC7WS Turbo Solid Block.  Rub on one thick layer and iron in at a temperature of 160ºC with one quick pass tip to tail.  Let cool 5 minutes and brush out with Wild Boar Brush- T0164, then polish with Blue Nylon.  Run on a second layer and hand cork in with Swix Natural Cork- T0020 or T0021.  Brush out with Wild Boar then polish with Blue Nylon. 

PERFORMANCE PRO  Waves 6-10

Base HF wax layers:

Apply two layers of Swix HF6BW or HF6.  Iron each layer at 140ºC, let cool 4-6 minutes, then scrape and brush throughly using the Fine Steel Brush- T0192 first, then the Ultra Fine Steel Brush- T0191 second. Polish with the Blue Nylon- 0160.

Race Cera F layer:

Apply Swix FC7WS Turbo Solid Block.  Rub on one thick layer and iron in at a temperature of 160ºC with one quick pass tip to tail.  Let cool 5 minutes and brush out with Wild Boar Brush- T0164, then polish with Blue Nylon.  Run on a second layer and hand cork in with Swix Natural Cork- T0020 or T0021.  Brush out with Wild Boar then polish with Blue Nylon.

PERFORMANCE  Waves 1-5

Base LF wax layer:

Apply one layer of Swix LF4.  Iron at 150ºC, let cool 4-6 minutes, then scrape and brush throughly using the Swix Fine Steel Brush- T0192.  Polish with the Blue Nylon Brush- T0160.

Race HF wax layers:

Apply two layers of Swix HF4BW.  Iron at 150ºC, let cool 4-6 minutes, then scrape and brush throughly using the Fine Steel Brush, then polish with the Blue Nylon.  Repeat the process.

PERFORMANCE  Waves 6-10

Base LF wax layer:

Apply one layer of Swix LF6.  Iron at 140ºC, let cool 4-6 minutes, then scrape and brush throughly using Swix Fine Steel Brush- T0192.  Polish with the Blue Nylon Brush- T0160.

Race HF wax layers:

Apply two layers of Swix HF6BW or HF6.  Iron at 140ºC, let cool 4-6 minutes, then scrape and brush throughly using Swix Fine Steel Brush- T0192.  Polish with the Blue Nylon Brush- T0160.  Repeat the process.

KICK WAX APPLICATION

As the race is still 4 days away, it is difficult to predict the exact kick wax for the Birkie.  There are two main options that are possible based on the developing weather: hardwax binder and hardwax race kick wax or klister binder and hardwax race kick wax.  See the details below for the recommended waxes on both options.  Swix will be at the Expo for waxing advice, tips and clinics. 

KICK ZONE PREPARATION

Remove old kick wax with a kick wax scraper and clean the kick zone with Swix Wax Remover and Swix Fiberlene.  Let the base dry.  Use 80 or 100 grid sandpaper and texture the kick zone by sanding the zone in a manner parallel to the groove in the ski base.  The Swix T0011 Cork and Sandpaper combi tool is ideal for this process.  A typical adult kick zone is 65-75cm from the back of heel forward.  A typical adult klister zone is 60-65cm from the front of the heel forward. 

BASE KICK WAX-  Hardwax binder (if the surface is mainly fresh snow)

Apply one (1) solid and even layer of Swix VG35 Base Wax.  Iron in at 110ºC.  The binder should have a smooth and even consistency after ironing.  Smooth out any lumps with a thumb or cork.  Make sure that the binder layer in the front and the back of the kick zone makes a smooth and gradual transition with the glide zone.  Let cool 5-10 minutes outdoors.  Apply one (1) layer of Swix V40 Blue Extra.  Cork smooth.

BASE KICK WAX-  Klister binder (if no new snow is present)

Apply one (1) thin, even layer of Swix KB020 Base Klister Spray.  Smooth even with a thumb or cork.  Let cool 5-10 minutes outdoors.  Apply one (1) thin, even layer of KR35 Violet Special Klister.  Use an iron set at 110ºC to smooth even.  Let cool 5-10 minutes outdoors.  The klister layer should be hard and leave a finger print when touched.  Apply two (2) thin layers of Swix VR30.  Cork very smooth and be gentle when corking.  It is best to cork the hardwax layers outdoors, to keep the wax from becoming too warm.  For Waves 6-10, use VR40.  These skis are ready to race on!

RACE KICK WAX-  For Hardwax Binder

Waves Elite & 1-5:  Apply 5-7 thin layers of Swix VR30.  Cork smooth.  If added kick is needed, add one layer of VR40 underneath the foot to 15cm in front of the binding.  It is recommended to cork outdoors to keep the wax cold.

Waves 6-10:  Apply 5-7 thin layers of Swix VR40.  Cork smooth.  If added grip is needed, add one layer of VR45 underneath the foot to 15cm in front of the binding.  It is recommended to cork outdoors.    

Birkie Ski Prep by Swix

Follow this link to Read Article on Ski Prep

Toko Wax Rec American Birkebeiner

Toko Birkie Wax Rec

Forecast/Conditions: Low of -3F Friday night with a chance of snow showers. Cloudy on race day with a high of 17F. Expect snow temperatures of 0F at 8am start and 7F at 10am start. The course will be clean in sections and very dirty in other sections. There will be brushed ice/transformed snow mixed with powder snow. Dirt and powder snow are a slow combination. Happily the Blue waxes are super dirt resistant as there is no oil in them (especially HF Blue due to the fluorine content). Classic tracks will be abrasive. It will be very difficult to keep kick wax on a soft ski through the duration of the race.  

Glidewax: Apply LF Blue, scrape and brush, then apply HF Blue, scrape and brush. Finish by rotocorking JetStream Blue, brush with a dedicated nylon polishing brush and polish with a thermopad. Elite and wave 1 skiers can mix XCold powder in with the HF Blue for faster skis

on the climbs (especially if it snows a bit).

Structure: Fine grind or Toko Structurite Blue before applying JetStream Blue.

Kickwax: Sand Kick Zone with 150 grit sandpaper. Apply a good thick layer of Basewax Green. Heat, smooth, and let cool. Cover this layer with subsequent layers of Basewax Green until you can see the Green color coming through strongly (thick!). Keep kick zone like klister.

**If it snows significantly Friday night, thin out the Green wax and cover with layers of Carbon Grip Mint or White (early starters) or Blue (later starters)**

Test Salomon it's what the Birkie Winners Select.

Enjoy the glide that the Winners

of American Birkebeiner experience.

Test Salomon's Complete

Ski Boot Binding System at the Birkie Demo.

Salomon Complete Athletes have dominated the American Birkebeiner like none other, winning 5 of the 6 titles and holding 11/18 podium positions the past three years.

2010 Men

2. Tad Elliot-Salomon Complete

2010 Women

1. Rebecca  Dussault-Salomon Complete

2. Tazlina Mannix-Salomon Boots Bindings

3. Brooke Gosling-Salomon Complete

4. Maria Stuber-Salomon Complete

5. Johanna Winters-Salomon Complete

2009 Men

1. Matt Liebsch-Salomon Complete

2. Bryan Cook-Salomon Complete

2009 Women

1. Rebecca Dussault-Salomon Complete
 2. Holly Brooks-Salomon Complete

3. Kristina Strandberg-Salomon Complete

4. Laura McCabe-Salomon Complete

5. Evelyn Dong-Salomon Complete

6. Kristina Trygstad Saari-Salomon Complete

2008 Men

1. Ivan Babikov-Salomon Complete

4. Lars Flora-Salomon Complete

5. Brian Gregg-Salomon Complete

2008 Women

1. Evelyn Dong-Salomon Complete

2. Kristina Strandberg-Salomon Complete

Fischer Demo at the 2011 Birkie!!!

The Nordic world has an exciting three weeks coming up.  The Nordic World Championships are being held in the figurative birthplace of Cross Country ski racing, the famous Holmenkollen ski tracks in Oslo, Norway.  And, the 38th edition of North America's greatest race, the American Birkebeiner will run again from Cable to Hayward. 

Fischer will be present at the Birkie and will have the new 2011-2012 Carbonlite Hole Skis and Carbonlite Classic Skis available for demo along with Fischer's award winning Carbonlite Skate boots and Carbonlite Classic boots. 

Both the new Carbonlite Hole ski and the Carbonlite Classic ski have made a big splash on the international racing scene.  This past weekend in Drammen, Norway, the final World Cup races were held and Fischer athletes took almost every podium spot, including one of our own, Kikkan Randall winning the Women's Sprint on Sunday.

The Carbonlite Hole ski will be available for demo in both the 115 mold Plus base model and the 611 mold Soft Track model.  If you have not felt the difference of the Hole ski on snow, now is your chance!  The minimized swing weight combined with Fischer's AirCore Carbonlite construction make the Carbonlite Hole ski the leader in skating skis.

The Carbonlite Classic ski will be available in the 81 mold Plus base model.  And, it features the new Carbon Pro Tip & Tail technology from Fischer.  The 3D shape in the tip and tail uses real carbon to further reduce the swing weight of the Carbonlite Classic ski, enhancing your classic stride.  All skiers will feel and enjoy this difference and new step forward from Fischer. 

All Carbonlite skis feature the RACE CODE seal of quality.  Every ski with the RACE CODE marking is completely identical to the skis that the World Cup skiers and World Cup winners use.  Whether it is a Carbonlite Hole ski or a Carbonlite Classic ski, Fischer gives you everything you need for an impressive skiing performance. 

When you pick up your Birkie race bib and packet, make sure to stop by the Fischer Demo tent on Friday, February 25th.  Fischer will be there from 10am to 4pm and will have plenty of Carbonlite Demo skis, boots and poles for you to test.  After demoing these new Fischer skis and boots, you will already be thinking about the 2012 Birkie and your new Fischer skis.  But, be careful and remember, don't spend too long on them at the demo, there is still a race on Saturday!

weanswer@SkiPost.com

Ice Baths

Reader asks: How long and in what situations are ice baths most appropriate? I tried and found @ 15-20 min ice bath really helped my legs after struggling for 10 days to recover from a 50K race.   The problem was a hypothermic response set in @ 5 minutes after getting out of the bath that lasted for 30 minutes despite internal (hot drinks) and external rewarming! 

I use ice baths all the time with my HS track kids and we go by these guidelines. 8 min at 50 F and only submerge up to your inner thigh.8 min is more than enough to get the blood flowing through your legs, cleaning out all the crap in your legs and then bringing it back to be recycled/cleaned by your heart.  50F is more than cold enough, anything colder just "burns"  And due to equipment constraints, we only can submerge to inner thigh.  Check out this link on hit/cold therapy written by one of my asst. coaches.

nackfortrack.blogspot.com 

During the series of Master's races, I "iced" my legs within 1 hour post-race to help with recovery.  I stood in the local river for 12-15 minutes, up to the tops of my thighs. I protected my feet from the frigid water (~40 deg F.) by wearing neoprene wading socks. I wore a heavy parka, warm hat, and gloves. Immediately after the cold water bath, I went home to a warm house, and was very comfortable. My legs did feel refreshed, and felt good during the next day's race. I did not need to use any external heat to warm my legs after the cold water bath. 

 One key is to have your legs only in the ice bath. You wear warm clothing on your chest/trunk, including even a down parka. You can drink warm fluids while in the bath, too.

Regarding the question on ice baths, I offer my personal experience, for what it is worth.  I have used ice baths after marathon training runs that exceed 18 miles.  After being in motion for more than two hours, I find that the ice bath is a critical part of my recovery.  My practice is to stay in the ice bath for no more than 15 minutes.  After the ice bath, I take a lukewarm-warm shower to warm up.  I find that this shower does not negate the positive effect of the ice bath. I have not had problems with a hypothermic response after finishing the shower.

The recomendation is to use contrast baths from 50 degrees for one minute to 103 degrees for two minutes four times.  I have used ice baths at 32 degrees (cold stream in winter) but for only for a max of one and a half minutes and then a hot shower and repeat three times.  I don't doubt that staying in water at 32 degrees for 15-20 minutes would make one hypothermic, thats excessive.

 Ski Fit and Speed

Recently I found that my older skis seem faster and give me better glide than my new ones! The old ones are Pelitonen Quasar, maybe 8 years old(yellow graphics), 195cm, Profil bindings. The newer ones are Fischer SC Skate, about 3 years old, 187cm, Pilot bindings. I should say I'm 6'1", 180 pounds, 4^th wave Kortaloppet speed. And recent conditions here in Madison, WI have been temp in 20's, old hard pack snow. I'd like to ski faster, and wonder, is it the conditions, the ski length, the ski construction? Should I be looking at new skis? I bought both these pairs used, so have never been fitted/tested for skis.

There are too many variables at play to determine the reason for the skis performance via email. I suggest you bring both skis into a full fledge Nordic race shop and have them tested for you. But both of your skis are not top of the line skis so without a doubt if you upgraded to World Cup level skis like Fischer RCS or Salomon Equipe 10 you would gain performance increase. If they fit you. A world cup level skis has better materials which allow a more refined pressure distribution and better quality control. All these act in unison to make a worldcup level ski out preforms the step down skis in most every function.

I will be using Fischer no-wax touring skis for two upcoming Winter Adventure Races (10-hour and 16-hour durations, combing both xc skiing and snowshoeing).  The surface areas will be a combination of snowmobile trails, hiking trails, and deep virgin snow (40"+) in the woods.  I have done these events before.  For some of the climbs (and descents) I thought it would be helpful to use skins. Are skins made for touring skis (width in the 50mm-60mm range)? Also, I have heard and seen a photo of "kicker skins," which apparently fit over only the kick zone.  But I cannot tell from the photo (and cannot imagine) how these would be affixed.  In order to make good use of them, I would have to be able to affix and remove them multiple times during the event.  Do they exist for touring skis?  And is their a reliable method of affixing, removing, and re-affixing multiple times during the same event? Thank you in advance for any help you can provide.

Hopefully I can help steer you down the correct road in regards to skins on XC skis. I use kicker skins on my no-wax Backcountry Nordic skis and have had great results with grip in fresh snow and on steeper terrain.  The model I would recommend is the Black Diamond Glidelite kicker. Kicker skins 

They are available in 3 widths (50/65/80mm). The 65mm fit really well on a wider metal edge ski. The 50mm will fit most touring skis. The attached picture shows the older Glidelite version that I ski on, and it's placement over the waxless pattern. The skins have an attachment strap as well as an adhesive that sticks to the ski base. You can fine tune the grip/glide by moving the skin placement fore and aft on the base. Steeper terrain requires the skin to be attached ~5cm closer to the tip. I place the skin directly over the waxless zone for better glide flat and groomed trails. The skins need to be waxed with skin wax to prevent ice and snow accumulation in wetter conditions and fresh snow. Skin wax: skin wax 

Hope this info helps,

Curtis Graves

Salomon Nordic & Alpine Product Coordinator

Pole Grip Removal

I am 61 and in decent physical shape with 116/62 bp and resting heart  rate of 58.  I do 5 one hour "spin classes" per week which usually  include 2 "back to back" and weight training about 4 days per week,  primarily squats, lat pull downs, military and bench presses as well as core/ab/back work.  My max heart rate in spin classes with high cadence and low resistance is 144 but I try to spend most of my time on the bike with high resistance and lower cadence to build muscle strength.

When skating uphills, I find that I "run out of air".  I have not tested my pulse with my HRM in those conditions but with a neck pulse reading of 6 seconds, it seems to be in the 140-150 range.  When I "run out of air" I have to stop for about 30 seconds to "catch my breathe" and then I am good to go. As I fatigue after skiing for  20-25K, my endurance on the hills is shorter requiring me to stop more frequently to catch my breathe.

Skating (including roller skiing uphills) is the only exercise I can do to experience those limits. I assume that I am not in adequate condition to get the oxygen needed to all the muscles being used.

2 questions - physiologically what is happening in my body and what can I do to correct it?  I assume more training time at that level.  Off season roller skiing is tough because of the unsafe road conditions. Certainly I could look into building a roller board but that seems to focus primarily on upper body.

Hello,  

There are a number of reasons that we reach a state of fatigue which force us to take a breather. For a lot of people, the primary reason is that they aren't in very good aerobic/anaerobic condition, but your training regiment would seem to be vigorous enough that that shouldn't be the case. You mention doing a fair amount of spinning and weight-lifting -- don't forget the concept of exercise specificity.

Neuromuscular efficiency can be hugely affected when we do [comparatively/relatively] unpracticed movements. Even if you have picture-perfect skating technique, if you only ski a few times a month, your efficiency will be less than if you skied daily. As you mention, the most likely way to get better is to ski and be in that level more frequently. Rollerskiing on roads can be dangerous, but maybe you can find a quiet neighborhood or deserted office park to get some short workouts in during the summer.

An idea to consider: If you know that you're likely to need to rest half-way up a hill, take a break before you start climbing, with the idea that you'll be able to ski continuously the entire way up.

Another piece of the puzzle might be the length of your training and nutrition. Twenty to 25km of skiing will take a toll on glycogen stores -- maybe consider eating something or drinking a sports drink during your workout. You might not be full-on bonking or hitting the wall, but depleted energy stores will definitely make things feel more difficult than they should be.

Hope this helps, and for what it's worth, there's no shame in slowing down or stopping -- skiing is supposed to be fun, and it's hard to have fun when you're hyperventilating.

Jason Cork

Team CXC Coach

Check out the other 20 Race Toko Wax Recs click here.

YELLOWSTONE RENDEZVOUS

 March 5

 Whether you are skiing for prize money or just to cross the finish line, all racers invited to the Yellowstone Rendezvous Race.  True marathoners can enter the 50 kilometer race, which consists of two laps around the perimeter of the Rendezvous Ski Trail system.  Skiers can choose the 25 kilometer event under classic or freestyle technique.  The 10k race is open to skiers not ready for a long race, with the 5k and 2k races geared for kids. 

Sign up for the Rendezvous Race. www.rendezvousrace.com. 

Taking on the Tour de Ski

by Kikkan Randall

To watch the Tour de Ski unfold on TV is one thing. But to experience it for real, to race each of the eight stages in just 10 days, and to make it to the top of the Alpe Cermis at the end, let me just say that I have a new appreciation for the event.  Coming into this year's Tour, I had never raced such a condensed schedule. I figured I had a pretty good idea of what it would be like after competing in several "mini-tours," but, in actuality, the full Tour is a whole different beast...click to SkiTrax for the rest of the article. 

SkiPost-SkiTrax Special Offer !!
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Save 30% off regular subscription prices today and add more kick and more glide this season. Try a SkiTrax-Pedal Combo with 15% more savings and get Pedal Magazine, Canada's leading cycling magazine, as well - to order click here http://www.skitrax.com/SkiPost

Factory Team Skis for Sale

We have a few pair of classical skis

201 and 206 cm for skiers 150-210 lbs

left over from the Saab Salomon Factory Team 

Drop an email to weanswer@SkiPost.com