SkiPost
Volume 13 Issue 20 : Sept 13, 2012
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Technique Training with the SkiErg

 

By Tim Reynolds:Green Team

 

Technique is critical for all skiers, from junior to master to elite. No matter how much you train, no matter how fit you get, every skier must also learn to move efficiently to go fast. For most of us, video analysis is the go-to tool for developing our technique. It's hard to change the way our bodies move without seeing what we look like, and knowing how it feels to look that way. Watching video of ourselves and of other skiers, be it training partners or World Cup race footage, is an important part of improving as a skier.

 

Tim R skierg technique  

 

The biggest challenge with video analysis is lag time. For many, there is a disconnect between visualizing the way you want your body to move, and actually making those movements on skis. What may feel incredibly awkward underfoot may also be an important change to your technique. But it's hard to know until you can see it. With video analysis, you have to make a change and then wait for the video to verify if what you've altered has made a difference. That lag time between change and validation is a challenge.

 

That's why my use of the SkiErg in front of a mirror has proven critical to improving my technique. In front of the mirror, I can make changes to my body position and immediately see what those changes look like. They may feel awkward, but I can verify immediately if I'm making the change I want in my technique, which in turn speeds up muscle memory and ultimately helps make those movements trained and natural. Using the mirror helps ingrain good habits. 

 

Double pole as a technique stands alone and must be perfected, but it's also the basis of many other movements in efficient skiing. That same movement initiates V2 and V2 alternate, and to some extent guides the body position in striding as well. For me, the side angle is the most helpful in making important technique changes. I place the SkiErg either parallel or at a slight angle to the mirror so that I can study my upper body position. I focus mainly on initiating my arms first and locking them, and then bending my spine to engage my core muscles and crunching down over the handles. Lately I've been focusing on pushing my rib cage back to really use my larger and stronger stomach muscles.

On skis, I have a tendency to hinge at the waist, and watching my double poling live has enabled me to make those subtle changes to maximize my core muscles. After you've made changes to your double pole, try moving your feet in the rhythm of V2 or V2 alternate while maintaining that new form in the double pole. And once you've made the changes you're looking for at an easy pace, try going fast while still checking the mirror intermittently. Sometimes a change at slow speed is hard to maintain when you're working harder.

 

If you can master the technique in front of the mirror, you'll certainly be one step closer to making it natural on snow. While admittedly not the most exciting training implement, the stationary nature of the SkiErg does allow for immediate feedback on technique. Fitness is built slowly and incrementally, but just slight adjustments in your technique can mean new found speed on snow. The SkiErg is an important tool to help you get there.

 

Tim Reynolds and Green Racing Project

Team News
USST Hills L4 Bounding
USST et al., Whiteface L4 bounding | 9-12-12
USST et al., Whiteface L4 bounding | 9-12-12
 
US Ski Team, Team Homegrown, Craftsbury Green Racing Project, SMS/T2 and a handful of National Elite Team skiers headed over to Whiteface Mountain for a hard bounding session. The order of the day was 5-7 X 3 min., starting at the same place and aiming to get farther with each successive interval
Morgan Arritola wins Bronze
 at World Mountain Running Championships
in Italy 
Morgan Aritola bronze medal wmrc2012
Morgan Arritola bronze medal wmrc2012
  
National Nordic Foundation  
New Website & Drive for 25
 
Support Tomorrow's Nordic Stars Today
NNF webpage all new


Event News

 Ski Denver!

 

"Check out the great Denver Nordic Ski Association (Ski Denver) article in the Denver Post . Let's make it a reality this winter! Every membership and donation dollar goes directly to providing free, public access to groomed cross-country ski trails in Denver:SkiDenver.org 

 

Boulder Mountain Tour & National Masters
Yellowstone Ski Festival
Great Bear Chase
Start Waxing
Time to look at your skis and prep the bases. 
START - Application of glider basewax
START - Application of glider basewax
Training Programs and Camps 
Tad Elliott Birkie Champ's
Fast Performance Training Clinic
October 26-28, 2012; Hayward, WI 

F.A.S.T. Performance Training is excited to present a  Training Camp in cooperation with Tad Elliot and Matt Liebsch. This camp is designed to give citizen athletes the same opportunities and feelings of what these professional athletes go through in their daily training routines.  Partial proceeds from this camp go to help support these two men in their quest to achieve their best at the International Level!  Tad is a current member of the US Ski Team and Matt skis for XC United!  This camp will focus on ski technique (video review), training workouts and drills, flexibility, injury prevention, and ski and waxing discussions.  Get ready for your ski season and the Birkie by working and training with the two athletes that have dominated the event for the past few  years!! 

Tad Elliott Thrill of Victory


  Garrott Kuzzy Olympian's Clinic 

 Sept 18 Dousman, WI

 

Olympian Garrott Kuzzy will host a free dryland X-C clinic at Bicycle Doctor in Dousman, WI  Tuesday, Sept 18 6 to 7:30 pm. Free snacks & beer and bevs provided.  CLICK HERE  to RSVP and learn more.

 

Kuzzy Olympics  

Ski Erg Showdown

Saturday, September 15th  
Can you compete?
Check it out at Ski Erg Showdown

Individuals will compete in a 1k time trial, teams (5 or more individuals) will shoot for the highest number of  combined max wattage. If one test isn't enough, you can compete in BOTH for only $5.00 more.
 

Proceeds from this event will go to Jennie Bender and Matt Liebsch as they strive for the 2014 Olympics in Sochi, Russia.    

 

Jennie Bender

Jenny Bender Thrill  

 

Far West Farm Team 
Accepting Applications
 

The Far West Nordic "Farm Team", an Olympic Development Senior Team based in Lake Tahoe, California, is seeking to fill 6 positions on its roster for 2012-2013. The Farm Team has helped foster skiers to national class results in its first two season. We aim to continue this trend in this the third season and beyond. The Farm Team is a grassroots development program which concentrates on athlete results and commitment, community involvement, and junior development. We are looking to attract athletes with a similar focus. With the US Distance Nationals/SuperTour Finals, aka.,"Spring Series" being hosted by Far West in April 2013, you would have the home court advantage

  

If you are interested in being part of the Far West Farm Team, please send a one paragraph bio and your ski resume to Ben Grasseschi at:coach@farwestnordic.org   

CXC Citizen Technique Camps

 Cable/ St. Paul / Chicago / Milwaukee

 Complete Camp Info

Lake Superior Ski Club's Master Training Group  
Sisu Skiers Summer Training  
Training Programs and Camps 
Does you have a programs you wish to promote? 
email weanswer@SkiPost.com and we will share.

Nordic Job Openings

Nordic Job Opening? email weanswer@SkiPost.com to post

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 email us weanswer@SkiPost.com and visit SkiPost.com

 

Enjoy Winter,

Andrew Gerlach
Director/Editor- SkiPost

 

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In This Issue
Technique
Team News
Event News
Start Waxing
Camps
Passo Maghen
Salomon Nordic
at Passo Maghen
Norwegian Biathletes & Bliz
New Bliz for Team Norway

find the time
The one gift you receive at birth is time.  You'll never have more  than you have today.  Find the Time.


VBT ski tours
Cross-Country Ski Vacations to Fabulous Destinations

Start Waxing Tech Manual
Start Waxing Guide

winter athletics 2
Salomon Nordic


concept 2 ski erg
SkiErg
OnwWay
OneWay
west Yellowstone
Ski West Yellowstone

SNS Event banner
SNS
BD
Bjorn Daehlie
NationalNordicFoundation
Support Tomorrow's Nordic Stars Today 


Pursuit XT Templed Strapped
Bliz Pursuit XT
OnwWay
OneWay Sport USA Facebook

concept 2 ski erg
SkiErg
west Yellowstone
Ski West Yellowstone
find the time
The one gift you receive at birth is time.  You'll never have more  than you have today.  Find the Time.

SVSF
Nordic Town USA.

winter athletics 2

sd3 race winner small
Spoil Yourself with 
Start Poles


salomon nordic
BD
Bjorn Daehlie
NationalNordicFoundation
Support Tomorrow's Stars Today Donate To The NNF

find the time
The one gift you receive at birth is time.  You'll never have more  than you have today.  Find the Time.

SVSF
Nordic Town USA.
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