Volume 13 Issue 29: Nov 15, 2012
SkiPost Felix
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Hear what Kikkan Randall, World Cup Sprint Champion, has to say about how the NNF helped her get where she is today. 

Kikkan Randall says Support the NNF
Kikkan Randall says support the NNF

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Where is the Snow?
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Skate Technique Pointers
Nice Classic videos last week. Do you guys have simple video pointers for skate?

Yes watch this simple skate pointers from Alexei Sotskov. 

Roller Skiing Tips
Skate Technique Tips

One Pole or no Pole skiing?


Training question for SkiPost,

Just recently had a pretty good wipe on roller ski's and ended up dislocating a thumb and having a small fracture in the radial head in the elbow of the same arm.  It is supposed to be a six week recovery with PT, but when the snow comes and I am back on skis, should I go single pole or no pole until I have full use of both arms?  Also, are there any exercises I could be doing to help keep the strength up in my non injured arm until I can go back to normal weight training, push ups, and roller boarding?



Sounds like you had a pretty serious crash. I would like to take this opportunity to reinforce that roller skis are inherently dangerous and we need to be very careful in navigating  speedy downhills, cracked pavement, or where you interface with traffic!


One scientific study indicates that cross education occurs from the dominate arm to the non-dominant arm. Meaning exercising the dominant arm will cause a neural adaptation in the non-dominant arm. Another study concluded, "Strength training of the free limb attenuated strength loss in the immobilized limb during unilateral immobilization. Strength training may have prevented muscle atrophy in the immobilized limb." While one-arm exercises may create some muscle imbalances because of the neural activity, those imbalances should be adjusted very quickly with the resumption of normal strength training with both arms.


My recommendation would be to continue regular strength training for the legs and core through this rehabilitation period, of course in a manner that will not aggravate your elbow injury. Additionally, include an exercise or two for the non-injured arm. Like a one arm pull down, one arm chest press with a dumbbell, or one arm poling on a double pole erg, etc.

Of course this could be a great time period to increase your focus on other important endurance activities like ski walking and bounding workouts (even with one or no poles) that will improve specific strength and aerobic fitness. 


By: Jim Galanes

Galanes Sports Lab

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 PSIA Nordic Instructor Tips

 Professional Ski Instructors of America



The basis of good cross country skiing technique lies in establishing an athletic, forward-leaning  stance on skis.  This can be tricky to communicate to small children and even adults, so here are three visual and verbal tricks you can use.


Firewood!  Have your skiers stand up straight on their skis (or on shoes during dryland) in their best military posture.  Then tell them to imagine that someone handed them an incredibly heavy load of firewood.  Their arms come forward to hold it, their knees and ankles flex under the load, and their torso leans slightly forward.  Have them stand up straight again, and then say "Firewood!"  They will sink back into the basic athletic stance and develop muscle memory to associate with that word. This is especially helpful when people are learning how to skate.


Cover up your snakes!  Tell your skiers to look down at the toes of their boots and imagine something terrible, like a pile of snakes crawling all over their boots.  For women's groups I may use an alternative image like a picture of their ex-boyfriend...  Then tell them to cover up their snakes by bending their ankles and knees enough that when they look down their knees are covering up the toes of their boots.  If you see them classic skiing down the trail with too straight of a leg, you can yell "Cover up your snakes!" and it is an immediate cue for them to have deeper ankle and knee flex.


Ski Jumper!  As instructor we often say something like, "You need to get your hips forward."  Many young skiers don't know what this means.  A good way to communicate this is to ask them if they know what a ski jumper looks like.  Almost always they get excited and say yes and can immediately demonstrate proper hips-forward body position.  This is very effective at getting skiers  to correctly double-pole.


A good shout from a coach about firewood, snakes or a ski jumper can take a complicated biomechanical concept and make it simple for a skier.  Have a good week!

 Megan Spurkland, PSIA Nordic Team Member

On the Trail with Garrott


We're gearing up for ski season here at VBT. Our resident skiing expert, 2010 Olympic Skier and former member of the US Ski Team on the world cup circuit, Garrott Kuzzy, is in Europe checking out the terrain and running through our new Italy & Austria: Cross-Country Skiing the Dolomites Vacation.


We started our Austrian adventure off after a great night's rest at our 5-star Salzburg Hotel, Goldener Hirsch. We took the day to explore a bit of downtown Salzburg, enjoying roasted chestnuts as we made our way through a festive Saturday market.  Eventually, we wrapped up our day touring the birthplace of Mozart with a really fun Stiegel Brewery tour.


Yesterday, we met up with our local Trip Leaders in Lienz and toured Obertilliach. Next, our group enjoyed a hike in the snow. It was particularly nice for the Vermonters in the group to get out and play in the snow. We haven't really had much at home yet. We capped off the experience warming up at Brigitte Lugger's farm shop, enjoying local specialties and a tour of the Maria Luggau Basilica.


eating well  

Today, we woke up to sunshine and hiked to the Klammerwirt Restaurant through more snow.  At the restaurant we had a great meat and cheese platter with homemade apple-pinecone schnapps. It tasted like Christmas. We chased our lunch with an hour of learning to shoot biathlon with Mayor (Burgermesiter) Matthias.

As the day wound down, a few of us took an evening stroll through the quiet village of Obertilliach. We were treated to a clear view of the starry night sky. It was a perfect ending to 3 great days in Austria and now, we're even more excited to show our travelers this fascinating corner of Europe.

We'll check in again soon!


-Garrott, Come ski and eat with me on our fantastic tours. 


solevenia austria  

Team News
World Cup Cross Country Season 
9 days away kicks off in Gallivare Sweden Nov 24
Many athletes including the USST and the Polish Team (below) are preparing in Muonia, Lapland, Finland
Polish Team
 others like the French Team  are in Beitostolen Norway french team
Equipment Clinics 

Start Wax Clinic Dec 6th 
at Wisconsin's

 SkiTrax FIS Fantasy 

World Cup, TdS, Marathon and Nordic Worlds Contests 


 SkiTrax FIS Fantasy World Cup 2012/13 Contest for contestants around the world. This is the first of four Fantasy Contests this season... up next is the FIS Marathon Cup contest, followed by the popular Tour de Ski contest, and finally fans can enjoy our Fiemme 2013 Nordic World Championships contest.


Register your team of four (4) men, and four (4) women including two (2) Outlaw Skiers - one (1) male and one (1) female not in the top 15 of the FIS World Cup overall rankings.


Points will be awarded following each World Cup based on each skier's performance and published regularly at so you can see how your score compares to other international players and the actual FIS standings. Earn bonus TdS or Fiemme 2013 points, and other bonus points - all information, skier menus and contest rules are available when you register your team.


These are the only FIS Fantasy Nordic contests of their kind worldwide so don't miss your chance to enjoy fabulous top level xc ski racing and the chance to win great prizes.


The deadline to register or revise your team is Friday, Nov. 23, at 10pm EST, the day before the Viessmann XC FIS World Cup season kicks off in Gallivare, Sweden -  good luck to all contestants.


To register click HERE.

Training Programs and Camps 

Yellowstone Ski Festival

Update Nov 12


The snow is falling in West Yellowstone, Montana! 


SuperTour races and ski clinics are NOT in danger of being cancelled.  The South Plateau has enough snow for the races and clinics.  About 3"-4" cover the lower elevation trails at this time, though a couple more inches are expected overnight. Please check for more information.


Plans are moving forward with the Festival and event organizers are cautiously optimistic about the snow reports.  Should there not be enough snow at lower elevations to hold the SuperTour races and ski clinics, the contingency plan of moving to the South Plateau will take effect.  


Decisions about the venue changes for the SuperTour races will be made by the Organizing Committee, in conjunction with the Technical Delegates, no later than 12:00pm (noon) on Wednesday, November 21, 2012 for the SuperTour Freestyle Sprint to be held on Friday, November 23, 2012.  The decision of the SuperTour Freestyle Distance 10/15K will be made no later than 12:00pm (noon) on Friday, November 23, 2013.  Changing the venue of the clinics will be made before Tuesday, November 20, 2012. 

Events such as the Indoor Expo, S'mores & Skiers, Backcountry Film Festival, and the Grizzly & Wolf Discovery Center programs will be held regardless of snow conditions. 


 Visit for the complete listing of events.


The Winter Sports School in Park City


High School Academics in the summer; 
Ski Racing in the winter


 The Winter Sports School in Park City (WSS) is a private, not-for-profit college preparatory high school featuring an academic session specifically tailored and optimized for high school winter sports athletes.


Student-athletes from across Utah and the United States attend the WSS for high school.  Classes are in session from mid-April through mid-November.  The unique non-traditional school year provides competitive skiers and other winter sports athletes with freedom from academic stress in the winter, and allows them to focus more effectively on training, travel, and competition.

During the summer and fall, when classes are in session, the WSS provides sport-specific dryland training to prepare student-athletes for the upcoming competition season. In the winter, many WSS students return home to train and compete with their club teams, or join regional and national teams for elite international level competition.

The Winter Sports School in Park City has developed a class schedule and academic curriculum specifically designed to facilitate the volume and intensity of dryland training required to achieve a high level of success in cross country skiing.  2012 USSA J2 Junior National Champion Karsten Hokanson (class of 2013, cross country skiing) is one of several successful junior cross country skiers currently enrolled at the Winter Sports School.  High school aged Nordic skiers interested in more information may visit

Norwegian Junior Nationals here we come.

Come with us.


Last year the Burke Mountain Academy Nordic Program hosted a trip to the Norwegian Junior Nationals at Holmenkollen in Oslo.


The invitation to Burke to participate in the "Jr.NM" or Junior Norwegian Championship was the idea of Bjorn Ilsemann, an energetic coach with the Norwegian College of Elite Sport (NTG). Burke and the NTG shared an exchange during the early part of the winter and the invitation for the Jr. NM participation grew out of that. These are the major races of the year for Norwegian kids and similar to our own JN's. Qualification is necessary, and each region of the country sends a team. Last year there were about 450 competitors.


We put the American team together with athletes from across the US and had a gang that represented US junior skiing well. Two Burke athletes were already in Norway and the final squad that went over represented Maine, Vermont, Montana, Minnesota, Wisconsin and Idaho.


The Norwegians are welcoming us back again and we are making plans to join them in Lillehammer during the week of 19 - 26 February. Among the goals for the trip is to put US juniors into a large competition in a foreign setting and to expose them to the demands of a team assembled from different regions at short notice. The experiences of foreign food, transportation, race protocols, and the necessity for increased independence and self reliance are all part of the design. Another deliberate design for the trip is to provide the chance to legitimately place oneself on a broader based speed, fitness, and ability scale; a chance to see where one "stacks up" with good skiers from one of the worlds foremost ski countries. Most of the "Scando Cup" athletes from Norway will participate for their home teams and the measure is high.


The competition takes place over 22, 23, 24 February on the Olympic trails in Lillehammer and Sjusjøen. The trip will be open by application to OJ's, J1's and J2's. A total of 8 athlete spots will be open. Ground cost is expected to be about $1700.00. Note that this competition will not interfere with US Jr. Nationals.


If you are interested contact Pete Phillips 802-473-8100

Do you have a program you wish to promote? 
email and we will share.
Nordic Job Openings

Nordic Job Opening? email 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 and visit


Enjoy Winter,

Andrew Gerlach
Director/Editor- SkiPost


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In This Issue
Please Donate to NNF
Skate Pointers
1 or 0 poles
Garrott on the trail
World Cup in 9 days
Yellowstone Ski Festival
Winter Sports School
NOR Jr Nationals
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Support Tomorrow's Nordic Stars Today 

Where's the Snow? 
Follow Snowfinder on Facebook to follow the groomed trails. 
Like me on Facebook 
west Yellowstone
Ski West Yellowstone
Torsby Ski test
Salomon Nordic on the World Cup
Bjorn Daehlie
Visit Sun Valley Nordic
Sun Valley Nordic Festival

VBT ski tours
Cross-Country Ski Vacations to Fabulous Destinations

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

concept 2 ski erg
Portable Ski Bench
only 4 Available

terry bench ready to wax

wax bench in travel mode 

It simply costs too much to build. There are only 4 available at $300 each plus shipping. The price covers just the  cost of materials. to order.
Thanks Gene.


Start Gliders


SG: Hydrocarbon Gliders - Everyday recreational & training gliders and suitable racing glider in extra dry conditions RH< 40%. Use Graphite under-layer if snow is less than 24 hours old.


FG: Fluorinated Gliders - Everyday training gliders and suitable racing glider in dry conditions RH < 50% With ~ 5% Fluor it has more Fluor than many Low Fluors.


LF: Low Fluor Gliders - Medium humidity conditions racing glider. 40%<RH<60%  With ~10% Fluor it has so much Fluor they should be called Mid Fluor.


HF: High Fluor Gliders - Most race day conditions glider. 55%> RH<75 % With ~ 20% Fluor some call it Extra High Fluor. Use Graphite under-layer if snow is less than 24 

hours old.


BM: Black Magic Glider - Old dirty, coarse and artificial snow glider. 55%<RH< 75%  Have >20% Fluor + Molybdenum.


N: Nano Glider- Highest tech glider for wettest, dirtiest, old snow conditions. RH>75%  With >20% Spherical Nano Fluor, water and dirt bead off.  Often use over BM line.


Bliz Active Logo
I wear ProFlip
Pursuit XT to goggle
I wear Pursuit XT


BLIZ Clarity Dealers



For more BLIZ USA info 


Event Guide

Nov 20-24

Jan 12

Jan 26

Feb 2

Jan 3- Feb 2

Feb 2

Feb 9

Match 2

Ski Area House Rentals

Big Sky's Best Kept Secret
7 km of Own Private Nordic Trails
and custom home.
7 km hilly loop

Vasa Start
Salomon Nordic at  the Vasaloppet

VBT ski tours
Cross-Country Ski Vacations to Fabulous Destinations

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

concept 2 ski erg
nnf word
Support Tomorrow's Nordic Stars Today 

Start Waxing Tech Manual
Where's the Snow? 
Follow Snowfinder on Facebook to follow the groomed trails. 
Like me on Facebook