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Sept 29, 2011: Volume 12, Number 25


What should I work on to get faster?


I have no idea what to work on to get faster. How do I figure this out without hiring a coach?


It is often said to "Race to your strengths and train with focus on your weaknesses."


Here is a self-analysis chart to help you determine these.


Place a check in the box on the right that best agrees with the statement on the left. 


self analysis 


Checks moving from upper left to lower right indicate strength in Endurance and a weakness in speed. Checks moving from upper right to lower left indicate strength in speed and a weakness in endurance. Checks pushed right in the middle of the graph indicate a high-end fitness weakness, such as low Vo2, lactate threshold and/or poor economy.


You can gain some beneficial information from analyzing your performances in your five best and five worst races. See if you can find trends that might help indicate your strengths, weaknesses (area's of greatest opportunity) with regard to fitness, strategy, diet and your race and pre-race habits. 


Things to consider are the race distance, technique, individual or mass start, snow and weather conditions (cold/warm, soft/hard tracks), course type (hilly, flat, steep, gradual), strategy (start hard/easy, attack the hills or ski an even tempo), nutrition (general, morning of, day before), other (travel, sleep, emotional state, race size)


For more info go to




Nov. 22 - 26


Kristina Strandberg is always fast in West!
photo Swix 



Everyone is invited to West Yellowstone, Montana Nov. 22-26 for the Yellowstone Ski Festival, a week-long celebration of cross-country skiing.  Each year thousands of skiers, from Olympic athletes to first timers, descend on this small mountain town to make their first tracks of the season over the Thanksgiving holiday on perfectly groomed corduroy. 


The Yellowstone Ski Festival offers a diverse schedule of events, with one to five day Nordic ski clinics offered throughout the week. Classic and skate specific options, as well as multi-day combination clinics, provide an opportunity for all skiers to kick-start their season on the Rendezvous Ski Trails.  West Yellowstone will also host the USSA SuperTour opener, beginning with the "Sprint Showdown," on Wednesday, Nov. 23. The 10/15 kilometer freestyle race and 5/10 kilometer classic race will happen on Friday and Saturday.  A "Try Biathlon Day" will be held on Nov.22, and Biathlon Sprint on Nov. 23. 


Skiers will have the chance to test skis, boots, bindings, poles and wax at the On Snow Gear Demo.  New this year, the "Passport Program" will enter skiers who demo gear from all participating companies and attended one evening wax clinic into a drawing for a $750 gift certificate to their choice of  local ski shops Freeheel & Wheel, Bud Lilly's, or Altius Handcrafted Firearms.  Second and third prizes will also be awarded.   The festivities continue after dark at the Indoor Expo, where skiers may visit with company representatives, fine tune ski prep techniques at wax clinics, and enjoy a variety of lectures, presentations and films. The expo will be held at the Yellowstone Ski Festival's headquarters, the Holiday Inn.  


Bring the whole family; there are plenty of options for kids.  The Grizzly and Wolf Discovery Center has scheduled daily activities and family-friendly evening presentations include the Backcountry Film Festival, a Birds of Prey exhibit featuring live raptors, a hands-on lecture from the National Park Service, and a good, old-fashioned s'more party.  Let the Yellowstone Ski Festival become a new Thanksgiving tradition.


Think snow and make plans now to attend the 2011 Yellowstone Ski Festival.  For more information, clinic registration, or to find out about early trail pass discounts, visit







 Lessons of the Trail are the Lessons of Life

 Support Tomorrow's Stars Today


Donate $10 or $100 and lend your name to the cause here now!


$14,000 donation from Peter and Bonni Curran boosts NNF August fundraising past $30,000


Peter and Bonni Curran, of Ketchum/Sun Valley Idaho, have made a generous donation of $14,000 to the National Nordic Foundation's 2011 Cross Country Pillar Projects to help tomorrow's stars today.


Peter Curran states, "Both Bonni and I are ardent Nordic skiing enthusiasts as well as believers in the power of sport to affect lifestyles in a strongly positive manner at any age.  We would love to see Nordic skiing grow in popularity in the US and hope that by supporting young US racers we can not only make an impact on their lives but also increase the visibility and popularity of the sport in our country."


National Nordic Foundation Director David Knoop is extremely thankful for Peter and Bonni's benevolence and vision.  Knoop states "We are extremely grateful to Peter and Bonni for their generous donation of $14,000. The vision they have for Nordic skiing's potential to positively impact young skier's lives while simultaneously promoting healthy lifestyles nationwide inspires us all to do more. This type of funding has a direct impact on our athlete's financial needs and the progression of the sport in the US.   

The Curran's "gold level" contribution comes alongside over 100 individual "social level" contributions made through the National Nordic Foundation social donation platform by Nordic enthusiasts nationwide in September alone. Together these efforts have thus far garnered over $30,000 in donations that will be invested in the NNF's Cross Country or Nordic Combined Pillar Projects. 


Join the cause and Support Tomorrow's Stars Today with a $12 donation.





SkiErg World Sprints



Saturday November 12th at Noon 

Boston, MA


 3rd Annual SkiErg World Sprints


ski erg world sprints




Read: Beyond Birkie Fever

First Birkie Book 


  Order the book now and get 40% off 




Methow Valley Nordic 

2011 Ski Ball!


Saturday, November 12, 2011


Live music, food and our annual "laugh-out-loud" live and silent auction.




Aspen Nordic Director Opening


The Aspen Valley Ski & Snowboard Club is looking for a new Nordic Program Director.  USSA's 2011 Club of the Year. The Aspen Valley Ski & Snowboard Club (AVSC) seeks a dynamic individual to lead its Nordic program. Please see for details.


USSA Cross Country Coaches' Symposium

October 21-23, 2011

Park City, UT 


Space for the upcoming USSA Cross Country Coaches' Symposium is filling up quickly. The conference registration is now open to all coaches, but space is limited.  If you have yet to reserve your spot, please contact Toni Adams. 

     When:  October 21-23, 2011, from noon Friday until noon Sunday

     Where:  USSA Center of Excellence, Park City, UT

     Lodging:  Park City Marriott (special discount using rate code "USNL")

Registration Forms Here



Fischer Race Code News  



What is your Ski's Signature? 


Gear West's Pressure Mapper


gearwest pressure mapper 


Signature of Salomon Soft Ground

More on Gear West's Ski Signature Mapper 



 Jessie Diggins 

Stillwater MN Fundraiser


Please consider joining Jessie's supporters by purchasing a $100 supporter badge, and enjoying a great dinner at Chilkoot Café and Cyclery on November 14th.  Jessie will be on hand to share the highlights of her 2011 season and her plans for 2012.  All proceeds from the event will go directly to support Jessie's travel and training expenses.  Call for more information or to reserve your spot by calling the Chilkoot Café at 651-342-0429. 



Rudy RX Direct with discount

Share with your Team and Friends


 START Pine Tar/Waxing Clinic & Pasty Dinner

OutThere Nordic Sports

 Rice Lake, WI


Friday, November 11, 2011 at 6:00pm


RSVP here

 Start Now, Finish Faster





rudy 40% off helmets

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

Newell Fischer
W Yellowstone Ski Festival  
Holiday Inn West Yellowstone
Holiday Inn West Yellowstone
  Start Wax and Poles
So fast because Titan Dioxide particles are blasted through a Fluor Gas Plasma to create tiny Nano Fluor Spheres (like Mozart Kugeln-with Fluor comprising the outside of the sphere) that are so tiny "Nano" that 2 drops of N1 polished on cover an entire ski base.
Watch video Here.
Enter to Win  



Salomon Skate 
RudyRX at SkiPost Discount
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Please Donate Today to the National Nordic Foundation and Support
Tomorrow's Stars  Today.



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Kikkan Randall worldcup
Kikkan Randall  
SkiErg by Concept 2
w yellowstone sf 2  
Newell Fischer
Rudy Glasses and Helmets Direct
Salomon's Images from Oslo
Click to Salomon Nordic Images
    Salomon Nordic on Facebook

Bohart Ranch

Mt Borah Banner

Sean McCabe Studio
McCabe Studio


SuperFit Weekends



St. Croix Falls, WI 

Oct 28-30, 2011


King Keyser

Hinsdale, IL 

Oct 28-30, 2011


Fontana Sports 

Madison, WI 

Nov 4-6, 2011



St. Louis Park, MN 

Nov 4-6, 2011


Joe's Ski Shop 

St. Paul, MN 

Nov 11-13, 2011


Bike Dr.

Dousman, WI 

Nov 11-13, 2011


Finn Sisu 

St. Paul, MN 

Dec 2-4, 2011


The Ski Hut 

Duluth, MN 

Dec 2-4, 2011




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