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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 Poling
Follow Up
Last week answered an a question regarding Double Pole technique and heal rise. (see below) We included a picture of World Cup sprint champ Kikkan Randall up on her toes in a sprint race. We did not mean to imply that she or anyone could sustain this for a distance race let alone a loppet or marathon. The key point was that, 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. Throughout a distance race or marathon there will be much less (lift) movement of the center of mass. Below we have the world's best WorldLoppet racers (marathon double pollers) in the Tartu marathon.
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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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Ski technique for those with lumbar degenerative disk disease
Do you have any specific pointers for those of us who suffer from low back disk issues? I just tweaked my back this past weekend (carrying my mom's dog into Lake Michigan...) and now I am afraid to get out on my roller skis for fear of exacerbating it. I wonder if there are ideas for how to do it right so that it does not irritate/overload disks. In viewing a lot of the footage I see technique involving serious low back bending which could be problematic for many "mature" athletes. Can you provide some video showing how to do it well.
Thanks
NSV from Packerland
Hello NSV in Packerland,
You are addressing an issue affecting many of us; back problems of some sort are very common. Although our symptoms and situations are not all the same, what we can do about it in skiing is quite universal. This is in no way an attempt to diagnose or treat medical conditions, but advice on how back problems generally are best addressed in skating as well as classic style cross-country skiing.
We cannot fix slipped or damaged discs or other mechanical deficiencies, but we can control and work on posture, strength and motion control; a rough break-down of "ski technique" in your subject line. Rather than recommending a video, I'll dig deeper and give you some points to work on.
Posture
"High hips and fundamental position" are ambiguous but ultimately important terms. Standing tall, squeezing your buttocks while contracting your stomach muscles should produce high hips. If not, put your hands in the back pockets of your jeans and apply pressure, bringing your pelvis to a vertical position. Loosen your knees and ankles and put your shoulders in their neutral position by placing your hands on a large imaginary steering wheel right in front of the body. You are now ready to return a high serve at a volley-ball net and leaning forward put you in the fundamental skiing position. Moreover, you are actually going to ski, on skeletal support, in that posture and position.
Strength
Objective number one is to maintain the high hips and fundamental position, i.e. avoid kinking the hip joint and the abdomen falling forward creating an arch in the lower back. That is core stabilization, requiring muscle control and core strength, also referred to as tightening/shortening of the stomach muscles and lengthening/stretching the ones in the back. Hit the gym and get a grip on the core muscles; learn how to grow them, control them and how to tell them when and how to work and relax. Once the posture is stabilized, the core can be further developed for direct propulsion purposes. Start easy, improve gradually and seek advice from strength coaches even though they may not know skiing or the traditional ski technique lingo.
Motion Control
With good posture and adequate core strength you are ready to apply the finer points of ski technique that will drive your forward; core stability, effective use of the arms and upper body, and full weight shift with precise kick exchange. Further contract your front core to pole yourself down and forward into the glide, rather than bailing out of the stroke by raising the chest and upper body kinking the lumbar region. All happens on skeletal support, in good dynamic rhythm and flow, basking in intermittent recovery. The core holds the body in the stable fundamental position, hips are high, and the extremities work in controlled motion patterns that avoid throwing things out of stability, hence preventing falling out in the hip joints and dropping the lower back.
In conclusion, "technique" is more than the mechanics of using the arms and legs in right order; it is highly dependent on what foundation, attributes and skills we bring into the mix. When a joint or body part hurts or is otherwise out of place, it is most likely not matching the balance of our skill set. Strengthen and stabilize what connects that area; soon it will work with the rest of the body.
That should help, and remember all of this takes time and practice.
Good luck, all the best!
Jon Engen, www.xcskicoach.com
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VBT Skiing Tours
This winter VBT is offering five, fabulous cross-country ski vacations throughout the world to the Canadian Rockies, Dolomites, Julian Alps, Green Mountains, and Yellowstone National Park. Over the next month we'll be posting a series short blogs that will highlight some of the great experiences-both on and off the trail-that these active vacations are chocked full of. For those of you who don't know, VBT Bicycling and Walking Vacations added a new line of three Cross-country ski vacations in the winter of 2012/2013. After a wildly successful first year, we've added 2 more vacations for the 2014 season. Each trip includes all accommodations, round-trip airfare-on European vacations-many meals, two expert local Trip Leaders, unique sightseeing and cultural activities. This week we kick off the month long series with a brief introduction to our Slovenia, Italy & Austria: Cross-Country Skiing the Alps vacation, which has five departures throughout January and February of 2014.
Tucked away in a snowy corner of Europe, the distinct cultures of Slovenia, Austria and Italy come together in the Julian Alps. Our journey begins in the shadows of Mount Triglav-the Julian range's highest peak-in the Slovenian resort town of Kranjska Gora. There, we'll glide along some of the regions finest ski trails and even ski up to visit the largest ski jump in the world, in Planica, during the trip.
As we crossover in to Italy, we'll spend a morning in the picturesque village of Valbruna skiing through peaceful woods, alongside small streams and stunning views of vast snow-covered mountains like Mount Lussari. One of the "off the trail" activities that make this trip so special is an afternoon visit to Ararad Khatchikian's International Sled Dog School in Tarvisio. Here, we'll learn how this important means of alpine transport became a sport and then get to enjoy a dog sled ride, mushing the dogs ourselves!
The third country we'll visit on this wonderful vacation is Austria. Our Austrian skiing adventure begins in Ramsau which lies on a plateau in the midst of the rugged Alpine terrain-an ideal locale for some word-class cross-country skiing. As per usual on a VBT vacations we'll ski at our own pace, whether it is slow and steady on the flat valley trail or a vigorous jaunt up to another breathtaking vista. Many meals are included in the price of a VBT vacation and one of our favorites on this trip is the night we walk about a mile for our hotel up to the Gruberstube, which offers traditional Austrian fare, including a variety of fondues and a large selection of excellent wines from the region and beyond.
So join us this winter out on the trails in some of the world's most jaw dropping cross-country skiing destinations. With VBT, after a fun-filled adventure day out in the snow, you'll have a warm fire, comfortable bed and delicious, authentic meals to enjoy by nightfall.
http://www.vbt.com/Tours/cross-country-skiing-slovenia-austria
http://www.vbt.com/Tours/cross-country-skiing-italy-austria
http://www.vbt.com/Tours/cross-country-skiing-banff
http://www.vbt.com/Tours/Yellowstone-Skiing
http://www.vbt.com/Tours/Vermont-Skiing
See you next week as the series continues with a blog about our Italy: Cross-Country skiing the Dolomites vacation.
The first person to answer the following question correctly will win a "VBT Ski Pack" complete with a VBT winter hat, ski ties, poster & our 2014 ski catalog - Good luck!
Q: Name the warm, sweet winter drink found in small Alpine towns of Northern Italy...and on both of our European ski vacations.
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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.
Please read the rest of the story at NNF..
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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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Big Sky MT, Nordic House Rental
Close to West Yellowstone and Big Sky
7 km of your own private and hilly Nordic trails
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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
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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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Team Soldier Hollow Seeks Devo Coach
Team Soldier Hollow, located at the 2002 Olympic venue in Midway, UT, is looking for an enthusiastic and energetic coach to work with our Devo Team skiers (ages 10 to 13). Ideal candidates will have experience cross country ski racing and/or coaching and waxing. Current USSA Coaches License is required.
Responsibilities include:
*Planning and leading 3 fun practices a week
*Developing technique of both new and experienced skiers
*Helping kids wax skis for training and races
*Support at local citizen & junior series races
This position starts mid fall and requires 2 to 3 afternoons a week plus some weekend races. Additional opportunities to assist with Comp Team (ages 14 to 18) training and travel may exist.
Team Soldier Hollow is a growing club with over 100 youth in our ski programs!
For more information on Team Soldier Hollow visit www.teamsoldierhollow.com
Compensation depends on experience.
Please send a letter of interest and resume to morgan.smyth@soldierhollow.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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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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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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