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Ask us, We Answer
Do you have a Nordic training, equipment, or event question?
Just email us at weanswer@skipost.com |
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Double Pole Technique
Lately, I have noticed that a lot of ski racers, especially World Cup ones, are incorporating the high heel raise during the double poling motion. I went out and gave this technique a try and noticed that after awhile it becomes hard to maintain and it seems like a rather inefficient and overly contrived process. Is this something that is done during the last 1-2 km of a race? I can't imagine using this method for any longer. I'd be wiped out!
R
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Hello R,
The heel rise should be a function of the body's center of mass coming up and forward as the arms, torso and hips swing up to the start of the double-poling stroke. It should not be caused by deliberate dorsiflexion - that is, you shouldn't be pushing with your calves and doing heel raises while skiing. This is a common mistake. If you have access to a video camera, you can watch to see if your boots begin to leave the binding plates as you recover up - the correct way. If your heels come up after you're already at the top of your double pole, or before you get your arms/shoulders/hips up, or you end a double-pole session with sore calves, you're doing something wrong. If you're double-poling with really good technique, the heel rise should be effortless - a result of having a quick recovery and good body position.
World Cup Sprint Champion Kikkan Randall-getting it done
A drill we use to teach the right amount of heel lift is the "locked and loaded" (or core-only) double-pole. Hold your triceps tight to your ribs, with your hands up, and double-pole using only your core. You'll find that you need to get your hips up and forward to get anywhere, and you'll find that you can move faster by getting your body weight onto the poles - i.e., up and forward. If you're doing both of these things, you'll probably find that your heels are coming up. (And you'll probably find that you can get a lot more power out of the core than you usually do.) Once you have that feeling, you can start adding in the arms.
Finally, remember that World Cup skiers are different machines than most of us. Elite skiers are better at holding form for a really long time while skiing extremely hard. At the same time, while there obviously is a lot of good technique on the circuit, not everyone is the picture of economy. People with VO2max numbers in the mid-80s often get away with some inefficiencies. Don't adopt technique blindly.
Jason Cork
US Ski Team - Cross Country assistant coach
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A Book by Geoff Proctor
"Great book that gives a good perspective on the popularity of cyclocross in Belgium and especially in Flanders. Geoff knows more than any American how cyclocross developed in the last 20 years and what caused the difference between the sport in Flanders and abroad..
In the fall of 2007, I was awarded a one-year sabbatical from my position as a high school English teacher in Helena, Montana, to write a book about a passion in my life-the sport of cyclocross-and to fulfill a personal tenet I hold about my profession: teachers of writing should walk the talk and engage in the practice of writing themselves. Needless to say-now some five years later-I have a newfound respect for the demands I put on my students. Writing is hard work. Equally hard has been capturing the story, in which I've not only been a fan, but also a competitor, a U.S. team coach, a manager, a technical director, a promoter, an official, and-now-a member of the International Cycling Union (UCI) Cyclocross Commission, a multi-national panel that oversees the development of the sport .
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Origins: John Caldwell
The NNF presents Origins, A new monthly posting that looks at the rise of ski sport in the US. We kick off the series with this collection of anecdotes from, renown skier, coach and leader, John Caldwell. Often referred to as the father of US Nordic skiing. He wrote the first American text on how-to Nordic ski in 1964, now in its eighth printing. Caldwell coached three Winter Olympic Teams and numerous well known US racers including, Bill Koch. He lives near Putney, Vermont.
Beginning
My first skiing recollections date to the mid-30's when I lived in Somerset, PA. My folks gave me a pair of skis for some unknown reason. (They never skied.)Wood, no edges, and with toe straps. So I tell people I started skiing almost 80 years ago. My skiing did not last long. In the first place, there was not a lot of snow in town and I knew of no other skiers.
Next, I did go out one day, I know. I stepped into the skis and started down this long hill in some fairly deep powder. I coasted to a stop, fell out of the toe straps-that was expected-picked up the skis and climbed back up the hill. Next time down I went farther because the trick was to follow the original tracks and so I went faster. Fell down, found my skis, climbed back and probably did one more trip. End of the start of my skiing career.
We moved to Putney in 1941 so my father could take the job as business manager of the Putney School, a private, co-ed boarding school; a pretty rare thing in those days. I really started skiing in the winter of '42 and it was all Alpine and jumping until we formed a team two years later. This was during WW II, complete with gas rationing, and there was precious little traveling for something as frivolous as going skiing, or going to a ski meet. In 1946 the rationing eased and our coach wanted to take us to the state high school championships. The problem was...
Please read the rest of the story at NNF..
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Cross Country Skiing Growth Concepts that Work
by Roger Lohr of www.XCSkiResorts.com
Three of the best Cross Country ski marketing concepts of 2013 included:
- Kids Ski Free at Methow Valley Sports Trail Association in Winthrop, WA, which resulted in a 141% increase of 17 and under patronage and a 10% increase in other patronage.
- Bring a Friend at Hardwood Ski & Bike in Oro Station, Ontario
- Video with music of skiers having fun downhill cross country skiing in powder at White Grass Touring Center in Canaan, WV.
Kids Ski Free
This free ski trail pass was offered to young people aged 17 and under to encourage more family patronage of the Methow Valley Trails and there was a successful response. They are considering adding other program to the ski free offer for kids.
Bring A Friend
This offer was made to Hardwood Ski & Bike Center's skier and mountain biker season pass holders, who were given a coupon to bring a friend to the ski area for a free trail pass and discounted rental equipment. They reportedly saw a 25% rate redemption of the Bring a Friend coupons.
Music Video
This video of skiing at a Whitegrass xc ski area with footage of downhill fun in powder put to music on Vimeo and posted on the area's website, which attracts up to 5,000 daily visits. It showed the unlimited joy of xc skiing (and I used it as a pick-me-up on rainy days).
Info provided by Roger Lohr of www.XCSkiResorts.com and @XCSkiTravel on Twitter, and SnoCountry.com SnoNews Cross Country News & Information. I'm dedicated to getting more people to go xc skiing and snowshoeing more often, and I provide industry insiders with information on a regular basis.
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New! CXC Masters Team
The Team behind the Team.
The CXC Masters Team is comprised of a diverse group of skiers from all over the US who have identified CXC as an important organization in the ski community. They may join for different reasons. To improve their classic technique, or the comradery of a team. Whatever the reason, their support is vital to the success of CXC and our programs.
Providing team members with the best training plans, in-person coaching and race wax support is our way of saying thanks.
Benefits / Join
More clinics in more communities!
CXC has expanded the number of CXC Masters Team Chapters to eight, allowing us to hold clinics in more communities.
These chapters meet with a CXC coach for bimonthly clinics to work on technique, agility, strength and individual training plans.
CXC Masters Team members are invited to participate with a nearby chapter in:
- Chicago (IL) ,Twin Cities (MN),Madison (WI), Milwaukee (WI),Rice Lake (WI), Wausau (WI), Minocqua (WI), Duluth (WI)
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2013 CXC Coaches Conference
Web: cxcnewsfeed
CXC Technique Clinic in Twin Cities this weekend
General Info: https://www.facebook.com/events/416740538444109/
On-Line Registration: https://www.wepay.com/events/150461
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Grand Marais Rollerski Marathon
Grand Marais is proud to offer its Third Annual Roller Ski Event! Come meet the beauty and challenges that the Grand Marais Roller Ski Race has to offer. Set in the Pictured Rocks National Lakeshore, the race offers smooth and winding roads along recently paved H-58. Numerous hills give this race plenty of bite. Two race distances are offered, 25K and 50K, giving everyone a chance to compete. Did we mention the fall colors? Spectacular! The third annual Grand Marais Roller Ski Race is set for September 29th, 2013. Our start time will be 8:00 am. Registration and race information available at www.grandmaraismichigan.com/calendar.php
Grand Marias Rollerski Marathon race review
Wed, Oct 3, 2012 - By Randy Bladel
The second Grand Marais Roller Ski Marathon took place September 30th. We started under a full moon 15 minutes before sunrise, at about 40 degrees with little or no wind. The start this year was from the Grand Sable Dunes Visitor Center, about 2.5 miles from town, which eliminated any rough pavement.
Nineteen roller skiers started together, and Jan Petter Lovald of Hopkins, Minnesota, quickly went off the front with new inline skate wheels. I tried to close the gap on the first uphill, but realized it was not possible, especially on the flats and downhills.
I skied with a chase group of seven for most of the race, with only a few brief accelerations from the front, until Milan Baic attacked on a long hill for good with about 12 K to go. Three skiers stayed with him for a while, with one falling off that group a few K from the end.
By the finish, the sun was strong and the temperature had risen in to the 60s, making for a very pleasant roller ski for all.
As anyone who has raced on roller skis knows, overall speed is greatly affected by the rolling resistance of the wheels. At least four participants used very fast-rolling inline skate wheels on their skis. Others were hampered by very slow wheels. Those who have skied with John Gravlin and Tracy Hardin know that they will be found near the front of any ski race on snow, and Andy Liebner was likely hampered by wheels nearly completely worn out.
Thanks to Grand Marais for running a great event, in a beautiful place. It's a great way to test the racing engine before the season, and get the competitive juices flowing. I strongly urge all skiers to put this event on your schedule for next year.
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Register for the Birkie Now
Birkie Registration Hits 7,674 - Waves Will Start to Close Soon
Link to News: http://www.birkie.com/news_article/show/279668?referrer_id=104650
September 6-8, 2013
Two and a half full days of great training and learning. This will be the perfect weekend as it is just before the Chequamegon 40 Fat Tire race and right when a lot of citizen athletes are thinking about starting their Fall dry land training for Nordic. Get last minute race tip s for the Fat Tire and great dry land drills for your Fall Nordic season.
This camp is designed for the Citizen/Master athlete that wishes to improve and progress their skiing while fitting the demands of family, work, and lifestyle into their schedule. Sessions will be held on technique, strength, and ski skills along with discussions on equipment, stretching, and the body and the effects of aging. There will also be a session to mountain bike with Tad and pick up last minute strategies on course and racing, optimizing your bike equipment, and riding skill development. You do not have to roller ski to attend this camp. We will show you what it takes to progress to your goals for skiing or biking no matter what your abilities are as an athlete. So, whether you are an elite athlete or an aspiring athlete looking to participate in your first major event, this camp will train, motivate, and inspire you to your best! Don't pass on a great opportunity to train with a Birkie Champion!!
More in at http://www.fastperformancetraining.com/
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Nordic Town USA
Plan your trip to Sun Valley/Ketchum, Idaho (Nordic Town USA) this winter, to take in over 200km of immaculate groomed trails along with fine dining, sunshine and many other accoutrements for the entire family. We are destine to have a record breaking snow fall and record long ski season. Because August fires bring October skiing.
We made national news the past week due to the Beaver Creek fires that threatened Hailey, Ketchum and Sun Valley. The fires were ferocious and did flank the western side of the Wood River Valley. But the good news is that a large portion of the fires have been contained and many of us that were forced to evacuate are back in our homes and offices. Beyond what the national news reported many people that are not Hollywood stars live and work here. One reason we do so is because it is Nordic Town USA.
A few of the reasons every Nordic enthusiast should visit Sun Valley/Ketchum/Hailey this winter
Nordic Town USA
Sun Valley Nordic Festival Janurary 25 through February 2, 2014
Boulder Mountain Tour
Demo days
Galena Lodge
BCRD Trails, Harriman Trail Croy Creek Trails Ski The Rails
Sun Valley Nordic Center
Sun Valley Ski Resort
Sun Valley Ski Education Foundation
Elephants Perch
Backwoods Mountain Sports
Sturtevants
Sturtos Hailey
Community School/Sun Valley Ski Academy
Bliz America
Start America
SkiPost
More American Birkebeiner Champions make this their home town than any other.
....and many more reasons to visit Sun Valley that are too numerous to list.
Plan your Nordic getaway in Sun Valley today at visitsunvalley.com/ because August fires will deliver a record breaking ski season.
You heard it here first, see you on the Sun Valley Trails.
Andy at SkiPost
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Team Strongheart Golf Tourney Fundraiser
When: Sunday, September 29th - shotgun start at 1:00 pm
Where: Shamrock Golf Course at 19625 Larking Road Corcoran, MN 55340 (763-478-9977)
Why: A supporting event for Team Strong Heart, Camp Odayin and Matt Liebsch
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International Level Wax Tech/Coach wanted
Looking for an experienced wax tech (international experience preferred) for the Dominica National XC Ski Team (2 athletes). The team will be based in Canmore, Canada in Oct-Dec before heading to Europe/Sochi in mid Jan for the Olympics. The time/travel commitment is flexible and can be mutually agreed upon with further discussion. The ideal candidate will have experience and be involved in world class ski service, team logistics, and assisting the head coach. There is the option to continue with the team for the balance of 2014 and into 2015. Additional experience on the coaching side would be valuable.
email Gary di Silvestri gdisilvestri@dsam.com
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Summit Nordic Ski Club
The Summit Nordic Ski Club (Summit County, Colorado) is fielding letters of interest and resumes for a part time J2-OJ coach for the 2013-14 competition season.
SNSC participates in West Yellowstone, US Nationals, 4 JN qualifiers and the December NRL.
2013 race season results were: 1 skier (alumni) to World Juniors and 7 athletes to Jr Nationals (Fairbanks) (RMN). Currently, 3 skiers were invited to Western REG and 3 Skiers attended the National J2 Camp.
Summit County, Colorado is a winter wonderland with 5 nordic centers, 5 alpine ski areas, and on snow training from mid-October through May.
Applicants must have a ski racing background, but not necessarily a coaching background.
Reply to: Dan McCrerey, SNSC President: danom@comcast.net
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Alaska High School Coaching openings
Cross-Country Ski Coaches Needed for Palmer and Wasilla High Schools in the Mat-Su Valley, Alaska.
Head and Assistant Coaches are needed for the high schools this year. These are paid positions.
Please contact:
Palmer High: reese.everett@matsuk12.us, 907-746-8400
Wasilla High: amy.spargo@matsuk12.us, 907-352-8213
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BNS Sales Associate Position
Boulder, CO
Overview
Boulder Nordic Sport (BNS) currently has openings for sales associates at our Boulder location. We are looking for individuals who are excited to share their knowledge, experience and passion for Nordic skiing and/or alpine touring with our customers. BNS serves all skiers; from absolute beginners to recreational touring to elite racers-applicants should be willing and able to provide a positive experience to any customer seeking equipment, ski service or advice.
Part- and full-time retail associate positions are available from approximately October 15-March 15.
Compensation: dependent on experience
Interested candidates should send a resume and cover letter to jobs@bouldernordic.com.
Application Deadline: September 30, 2013
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West Yellowstone Ski Education Foundation
Head Coach - West Yellowstone Nordic Ski Team
Position: Head Coach - Nordic Ski Team
Accountable To: WYSEF Board of Directors in consultation with the West Yellowstone School District
Primary Objective of Position: Under limited supervision, acts as the Head Coach for the West Yellowstone Nordic Ski Team
email director@rendezvousskitrails.com or call 617-697-6126
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The Vail Nordic Center
The Vail Nordic Center, located in beautiful, Vail, Co. is looking for full and part-time help for this winter, 2013/14 season. The ideal candidate will have retail experience and a good knowledge of Nordic skiing. Teaching experience in classic and skate skiing is a huge plus. Please contact Mia at info@vailnordiccenter.com for all inquiries.
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Job Position:Nordic Skiing Head Coach, Amherst Regional High School, MA
Amherst Regional High School is looking for a new head coach for their Nordic Ski Program. The program was established 5 years ago and has grown into a respectable team which competes in the Berkshire League throughout Western Massachusetts. The program is comprised of approximately 30 dedicated skiers and their supportive parents, one paid assistant coach, and many volunteer assistant coaches. The head coach is responsible for:
- Designing a training program that will develop both novice and experienced skiers while promoting positive life skills and sportsmanship.
- Maintaining the positive relationship between athletes, parents, and assistant coaches.
- Supervise skiers during travel, practice and meets.
To inquire about the position please contact Nat Woodruff, Current Nordic Head Coach, at 617-939-4317
woodruffn@arps.org To apply for the position please contact Rich Ferro, ARHS Athletic Director, at 413-362-1747 ferror@arps.org
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Bogus Basin Nordic Team
Coach opening
The Bogus Basin Nordic Team (BBNT) in Boise, ID www.bogusbasinnordicteam.com is seeking to hire a Part-time Head Coach for the middle school Comp-Devo Team/Assistant Coach for the high school Comp Team. Position requires availability for practice 4-6 days week and assistance with other aspects of running the team which can be flexibly scheduled around other commitments. Additionally there are 5-6 overnight trips scheduled each year in whichthe assistant coach would be expected to take part. Please contact Head Coach/Program Director Nick Crawford at ncrawfo2@gmail.com with any questions or to submit a resume. |
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XC/Nordic coach at Clarkson University
(Div. III/USCSA)
The position offers free tuition, healthcare and stipend. Perfect for someone looking to work on a graduate degree. The NCAA link is below.http://ncaamarket.ncaa.org/jobs/5335767/assistant-coach
Questions? Email head coach Jim Allott at Jallott@clarkson.edu ,
Many thanks,
Jim Allott Head Coach
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International Coaches looking for U.S. positions
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Sondre Thune Lunde
My name is Sondre and I am working as a Head Nordic skiing coach at a Sports Academy in Norway. Toppidrettsgymnaset in Telemark For the next season I look for a real adventure and I want to proffer my coaching skills abroad. I thoroughly enjoy working with Nordic skiers who seek to get the most out of their talent. As a coach I believe that mutual respect for one another plays as important a role as the actual training, both on and off the field. Therefore, I strive for harmony and balance in all aspects of the athlete's lives. In order to achieve their sport's goals, discipline as well as good sportsmanship and positive life skills are of great importance. Every individual is a member of a team, and I always try to create a winning mentality in the group.
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Lars Hänel
Oberwiesenthal, Germany
Date of birth 27/11/1985
I have been studying sport science for two years, with an emphasis in winter sports (cross-country skiing, biathlon, alpine skiing). Professional cross-country skier in German national ski team for 5 years. Regular work as ski instructor for cross-country skiing and alpine skiing. Work as an assistant trainer at cross-country skiing center in Oberwiesenthal. "Trainer B"-Licence after finishing the bachelor study (09/2013) Good knowledge in waxing/ski preparation
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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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