Volume 13 Issue 39: Jan 17, 2013
SkiPost Felix
We answer your skiing questions email us 
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What is the idea behind the Bliz ProFlip?
The Pro-Flip's #1 feature is ability remain fog free, because it rides farther from you face. Along with that it offers full face protection and warmth yet flips up when you wish it to. 
 Pole length!
Double Pole a  Marathon!

I am 6 feet tall and use a 155cm classic ski pole.  I have used this length for a very long time, but am starting to wonder if it would be better to try poles that are about 3cm longer.  I have been watching Ski Classics 2012 on a lot lately and have seen a general tendency for the top skiers to leave their grip wax at home and just double pole 50-90km!  Sometimes they do this when there are significant climbs on the course.  When I watch their technique, I sure seems that their poles might be longer than the old standard (about armpit length).  When I am double-poling at a good speed and really leaning forward onto my poles, they feel short.  When I stride, however, they feel perfect.  I would be interested in hearing about any alternative pole lengths for classic ski racers.  How long is too long for classic skiing if one is to be able to stride smoothly? JM




You ask a question that we receive an endless stream of comments on. And the answer is Keep it Simple. But yes the World's Top Distance/Marathon specialists double pole most, and sometimes all, of what they consider "flat" courses. When going without kick wax they use stiff classic skis (for fastest glide performance in the classic track) with only glide wax and poles that are around 3 cm taller.  But these guys are very strong upper bodies and cores and have trained to double pole for 50km-90km for many many years. They can double pole up stuff that you or I would need to do a serious stride up because they have trained to do so for 10 years and not because they have taller poles. 

In Sunday's 50km Jizerská Padesatka SkiClassic FIS Marathon Cup in the Czech Republic Joergen Aukland placed 3rd in 2:15, (to his brother Anders and Lucas Bauer) using no kick wax and double poling the entire race. Joergen states "It was a hard race today! I was pretty skeptical if it would be a good idea to go on no kick wax and only using double poling, but in the end it was ok. Lukas was very strong in the first uphill and I had to push very hard to not completely loose contact. But then, it went better and better and about 6km before the finish, I caught Simen. Then I started thinking that a podium might be possible and I pushed very hard to get this third place."


 Jizerská's Start Below (image NordicFocus/Salomon Nordic)     start

Here are Pole length answers from: 


Trond Nystad head Coach for Team Norway,

Jim Galanes Galanes Sports Lab Institute


From: Trond Nystad, Head Coach Team Norway


The rule of thumb is to find a classic pole that fits underneath your armpit and a skate pole that is about 10cm longer than your classic pole.  A flatter course will generally call for a little longer pole.  Some, but not all, use a pole that is about 2.5 cm longer if the course is flat. This would be the pole to use in a loppet race as well if one is just double poling.  Since double poling a long race is relatively new, it is important to first try this in training and then decide on what length pole to use...there is not hard and fast rule here.  In general world cup skiers are stronger and have better technique, hence they tend to use a little longer poles than a normal citizen racer but just a little.


Follow the main rule and then try a little longer and shorter to find what fits you the best.  Most ski centers have rental poles that one can test before one goes out to buy expensive poles.  If in doubt it is better to buy the poles a little longer as it is easy to cut down poles later....impossible to make them longer :-) .. But this is not rocket science ...long poles is for sure not good as then people just hang behind the poles.  important to have a pole where one can use the upper body strength and be "over" the pole.  We follow the KISS principle...keep it simple stupid....have people try and then use what feels the best.




From Jim Galanes Galanes Sports Lab Institute


As with all aspects of ski technique it is not possible to discuss and isolated issue because all of the movements in skiing are integrated. Modifications in one area can have an effect in other areas and the same applies to the poling movements and pole length. Having said that, I think the typical pole length recommendation of 83% and 90% of individual body height is a good range to maintain good balance between all movement patterns.  I use poles at 85% for classic and 90% for skating. These lengths feel about right for me at this time and I would caution against going more than a two to two an d a half centimeter longer or shorter as it may have both technical and physical impacts on other aspects of ski technique.


There are multiple factors to consider when determining pole length. The primary considerations should include the whole body muscle activation patterns, the ski terrain, individual strength, technique, and the body height and position. There is most certainly a range of pole length that may work for an individual. But there is also a length that will be too long or too short that will limit the ability of the poling forces to produce power. Also remember, too long or too short a pole length can alter body position and technique in a way that may alter muscle activation patterns and other aspects of technique.


There are many interesting studies on poling forces and pole length that analyze muscle EMG activity and horizontal, propulsive and vertical poling forces. These studies are too complex to summarize in a short response but they can be captured in what we have experienced and feel on skis.  Both the vertical and horizontal reactive forces play a role in the poling movements. So I believe there are good reasons to maintain a nearly vertical pole plant to load the poles and carry the body weight.  Long poles may require a greater angle at pole plant!  When skating first came along there was a significant push to use far longer poles thinking it would increase poling and gliding time. This did increase both the poling and glide time but did not increase the power output or the speed.


I believe we need to think in terms of the efficient production of power, fast force production, from the poling movements. A longer pole may make you feel strong in the poling movements but there is a big difference between exerting force on the poles and producing power efficiently. To increase speed we need to think about decreasing poling time. In short, the longer the poles, the longer the poling time.


PSIA Coach's Corner for Ski Post

Nailing the Demo 


Demonstrating effective and efficient technique is one of the best ways of describing it.


By Scotty McGee



The ability to provide a good visual representation of desirable technique is a critical ability for coaches of all levels of skiers. But there are some tricks and techniques to providing better images.

  • Warm up with your athletes. If you're demo-ing 'cold,' is it your best technique. Demonstrate skiing when you can ski your best.
  • Which strides are our best? The first or the last? What do you think our athletes see when we ski away from them? Our first three strides, or skates, and our back side. It's worth practicing good demos, to where we can give our best demo in the starting out. If you're still honing your technique, coaching and demos, back up, and ski to and past the group, particularly if the technique at hand requires speed. You'll be showing your best technique once you've 'gotten your groove on.'
  • Know when your athletes are watching. Ever do a great demo, only to turn around and find that no one is looking? You can arrange the group to face the direction you're coming from, and make sure you have their attention before you start.
  • What do you think the athletes hear when we describe as we ski away from them? Less and less. If a demo requires description, and you're going to talk and ski, ski toward the group.
  • Ask them to watch for errors. For example, in classic, ask the group to stand on the side of the trail and watch you ski by them for eight strides, and to count the number of times your skis slap (early weight transfer). If they can see you do it 'right,' and 'wrong,' then surely they'll be more aware when they do it. In skating, you might ask them to watch your V1, and say 'YES!' each time your poles hit the snow at the same time as the on-side ski.
  • 'Match my stride' - Synchronized skiing can be a great way to get an athlete to mimic timing and body position without the aid (or hindrance) of words. Synchro can also be a key tactical skill for racing, where the best draft is in close to the skier in front. Being able to switch sides, or gears, without falling off the skier in front can help build up the rest for a sprint past them.
  • Ski! Make sure you get in enough mileage that when athletes watch you, they see fluid, rhythmic, balanced, and powerful technique.
  • Get good role models, like racers from the next age group up. If the high school athletes or nearby college team will agree to come train with your skiers for a day, then the take-homes can include good visual modeling, inspiration and motivation.
  • Watch some World Cup race video with the athletes before skiing with a specific focus on technique, or have it playing as they trickle in for practice.

Give your skiers a picture of good skiing - of the technique you want them to be able to ingrain over time, and ski in races.




All my best,

Scotty PSIA Nordic Demo Team

Author of Falcon Guides Basic Illustrated Cross Country Skiing  


Cold Waxing Suggestions

Start Green SG8 is the "go to" glide wax for Cold Snow

But for the waxing aficionados and race teams searching to gain every second in the wax room Start offers variations of Green for every type of snow, when every second counts. Here are some waxing suggestions for different type of Cold Snow.

New snow 5F°... -13°F



Alternative I

Base: LF08-low fluorinated Glider

Glide: HF80 high fluorinated Glider

Top: SFR92 fluor block

Start note: If the snow is very dry, break the gliding surface slightly with a Brass or steel brush beginning from tip to tail. Smooth polishing with nylon powder or finishing brush. If temperature is warming use as Top SFR99 fluor block.



Alternative I

Base: Base wax mixed with Synthetic Blue (-2°...-6°C). Heated with iron on the base

Kick: Spread 3 - 4 layers of Synthetic Green (-5°...-10°C) on the Base

Top: Cover with 2 thin layer of Tar Green (-7°...-12°C) outside on the top


Old snow 5F... -13°F



Alternative I

Base: HFG high fluorinated graphite

Glide: HF80 high fluorinated Glider

Top: SFR92 fluor block


Alternative II Base: SG6 Glider

Glide: LF08 low fluorinated Glider

Top: SFR75 fluor powder



Alternative I

Base: Base wax and Synthetic Blue (-2°...- 6°C) heated with iron

Kick: 3 - 4 layers of Synthetic Green (-5°...-10°C)

Start note: If snow has been very cold long time, the Synthetic black (-10°...- 30°C) can be tried as a

thin layer applied outside and cold. For kick wax it is worth to try 3 - 5 layers of Synthetic Blue (-2°...- 6°C) alone.


Artificial/Extreme Coarse dirty snow 14F°... -13°F



Alternative I

Base: BM 6 Molybdenun fluor Glider

Glide: HF80 high fluorinated Glider

Top: SFR75 fluor powder


Alternative II

Base: LF08 low fluorinated Glider

Glide: BM6 molybdenum fluor Glider

Top: SFR92 fluor block heated with iron threw fibertex

Base structuring: Start Structure Tool roll "Spruce" number 10 for classic skiing

Start note: In Sprints and shorter distances BMR5 molybdenum fluor block can be used as a top Finishing



Alternative I Base: Extra Base wax with heat on the base

Kick: Spread good layer of Synthetic Blue (-2°...- 6°C), on the top good layer of Oslo Green.  Waxing ironed, cooled and smoothed with cork.

Start note: As kick waxing it is worth to try mixing of the Base wax and Synthetic Blue heated with iron.


More info in Start Tech Manual.

Race Day Waxing Suggestions


Tour de Twin Cities 1/21 (Theodore Wirth Park Minneapolis, MN)

Tour de Twin Cities 1/20 (Theodore Wirth Park Minneapolis, MN)

Tour de Twin Cities, Jan 19th Theo Wirth Park, Minneapolis, MN

ABC Relays, Theo Wirth Park, Minneapolis, MN Sat 19th

Lapham Loppet, Delafield, WI Saturday, Jan. 19

Mansfield Nordic Club BKL Duathlon Sun Jan 20

Tour de Trapps 30K, Stowe VT

Cote Dame Marie Ski Loppet, Grayling, MI

Smartwool Wasatch Series # 3 Saturday

Billy Goat Loppet, Ketchum ID Jan Jan 19

Jug Mountain Weekend races Race, Jug Mountain Ranch, McCall, ID

Intermountain JOQ, Bohart Ranch Bozeman, MT

Seeley Lake Challenge Biathlon, Seeley Lake MT Sat Jan 19

Mt. Hood Nordic Series, Mt. Hood Meadows OR, Jan 19

Far West JNQ Classic Race Auburn Ski Club, CA

Sierra Skogsloppet Tahoe Donner XC, Truckee, CA


All wax recs can be viewed at Start US Blog and on Facebook
Like us on Facebook

email with any questions.

Start Poles
Quality you can See.

The Start poles you see raced to victory on the World Cup with Anastasiya Kuzmina, Mari Laukkanen, Chris Andre Jespersen, Jan Schmid among others and at U.S. Nationals by Michael Sinnott, Bryan Cook, Maria Stuber and Team SISU coachest is the Start SD3.  It is made in Finland with Start's computer driven robotic 3 Dimensional Winding process (SD3).  

winding filamants   

Unlike other poles, it is made from individual Black Ops HM Carbon filaments (rather than sheets of fiber) that are wound in a 3 dimensional interlaced pattern. While some Black Ops filaments are wound (at specific angles) up and down the shaft for stiffness, others are simultaneously being interlaced (at specific angles) around the shaft for durability.  This unique process results in pole shafts that are perfectly identical with no imperfections, nor weak spots and thus require no heavy risen coating, grinding and fancy paint job to make the look good. The end result is what Start believes to be the most durable World Cup level pole made.  A pole with the stiffness and extra low weights necessary for success but with unmatched durability required by skier's who purchase their own poles. A pole with quality you can see.


sd3 wind  


Other race poles in the line are
Race - 100% Black Ops HM Carbon Fiber, Winner - 100% Black Ops HS Carbon Fiber, Loppet - 70% BO Carbon Fiber 30% Fiberglass.


Start encourages you to do the Start Swing Weight Test. Visit a Start Race Service Retailer and test any Start pole against any other brand and swing them in your hand. Start is confident that if you compare poles at same price (same length) you will find the Start pole has the lighter swing, and if you compare swing weight Start will win on price.  Over time Start is confident their poles will also win on durability.  Try them you like them.

Team News
Destination & Event Center

Tour de Twin Cities 


The 2013 Tour de Twin Cities is this weekend.  SuperTour, Junior National Qualifying races, college races, juniors, high school and citizen categories - sprints, classic, freestyle, mass starts, individual starts, pursuit starts, cash prizes . . . 


This year's Tour features something for everyone.  The Tour starts with three days at Battle Creek - with an individual start freestyle event, a mass start classical and a full sprint day on Monday, January 21 (Martin Luther King Day).  The event continues in Minneapolis with an individual start classical race and a pursuit-style freestyle finishing the week.  Full Schedule. Visit for more information.  

4th Annual Sun Valley Nordic Festival
January 26 - February 3 
in NordicTown USA, Sun Valley, Idaho.

nt usa

2013 Sun Valley Nordic Festival Events:
Saturday, January 26:
BCRD Ski the Rails/Hailey Downtown Party 
Galena & the Trails Benefit 
Sunday, January 27:
Skin it to Win It Ski & Snowboard Race 
Alturas Ski and Après Ski
Tuesday, January 29:
Twilight Ski & Dinner at Galena Lodge

Wednesday, January 30:
AXCS National Masters Freestyle Prologue at Sun Valley Nordic

Sun Valley Alpine & Nordic Hall of Fame Induction Ceremony
Perspectives on Nordic Skiing at the Community Library
Thursday, January 31:
AXCS National Masters 10km Classic at Sun Valley Nordic

Downtown Jam/NordicTown USA Sprints (Nordic and Snowbike Races)
Friday, February 1:
Swix Boulder Mountain Tour Expo
 Banff Film Festival
Saturday, February 2:
38th Annual Swix Boulder Mountain Tour

Swix Half Boulder Mountain Tour
Swix Boulder Mountain Tour Awards Ceremony
Marley in the Mountains
Banff Film Festival
Sunday, February 3: 
Swix Boulder Mountain Tour Demo at Sun Valley Nordic

For event specifics visit



noq  Noquemanon

 Jan 26

Marquette, MI


Race Update


Minimal change in course conditions.  We received an inch to a trace of snow on the race course in the past 24 hours.  The winds have not been blowing in the right direction to generate significant snowfall in our area.  Our trail is modestly improved and the weather forecast is for snow every day for the next week.  I am not going to make any predictions.  As of today, we still need a few more inches of snow to attempt to do our full course.  Temperatures are going to be very cold for the next week, so we don't expect to lose any snow we get.  As of today, we would still have to do our shortened race course, but we are getting incrementally closer to a longer race.  50K Noquemanon, 50K World Championship Snow Bike. 24K m Bank Noque, 15 Mile Snowshoe, 12K & new Sit ski.


Sunday events, "Wildside of the Noque" 24K Snowbike, 12K Snowbike, 10k Snowshoe, 12K Skijor


Below are just a few of the new changes:


Noquemanon World Championship 50K Snowbike 

Mead Hill bypass for the 24K skiers.

The Jr. Noque has added a  JO Qualifying races

Major renovations to bus parking and race start line.

New trail crossing North Basin Drive, no road skiing for our 50K participants. 

10K Snowshoe to Sunday

Adding a 12K Snowbike to Sunday 

Upgraded online registration system for all events.  


February 2, 2013

From Highland Lodge to Craftsbury Common


Cross-country skiers have the option of doing a 25 or 50 kilometer race. Skiers will use the classical technique on beautifully groomed trails through some of New England's most scenic countryside. 

The trail climbs and descends nearly 3000 feet over 50 kilometers. Some of the descents and turns are quite challenging and combined with the distance require at least intermediate skiing skills and good endurance. Children and their parents are encouraged to tour this course together, enjoying Vermont's spectacular outdoors.   A recreation class will start after all the racers have gone. 


You may call (802)586-7767, email, or check for more detailed information and registration.

Training Programs and Camps 
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
Pole Length
PSIA Coaches Corner
Cold Snow Waxing
Wax Suggestions
Start Poles
Where's the Snow? 
Follow Snowfinder on Facebook to follow the groomed trails. 
Like me on Facebook 
nnf word
Support Tomorrow's Nordic Stars Today 
nnf feb
NNF 2013 Calendar Now Available 
to order visit
Salomon Nordic at Tour de Ski 

start kick waxes

Bliz Active Logo
Get Active
I wear ProFlip because they are active just like me. They go up, they go down. They ride off my face to resist fogging and they protect my eyes in every direction so I ski relaxed.
Pursuit XT to goggle
I wear Bliz because they are as active as I am.  They change from glasses to goggles, from clear, to smoke, to high contrast lens ...depending on my needs 


BLIZ  Dealers

Get Active 


For more BLIZ USA info 


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

VBT ski tours
Cross Country Ski Vacations

Nordic Ski Colorado
Bjorn Daehlie
west Yellowstone
Ski West Yellowstone

ski erg

Start Gliders Explanation

start poles

Event Guide

Jan 26
Feb 2
Jan 3- Feb 2
Feb 2
Feb 9
March 2
March 9

Pro Flip all details
I wear ProFlip because they are active just like me. They go up, they go down. They ride off my face to resist fogging and they protect my eyes in every direction so I ski relaxed.
Speed 7
Jr skiers wear Speed because they fit their small faces and only cost $38.90.
Ski Area House Rentals

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

st cover jessie

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