Ankle Position.............

Not to beat a dead horse, but it is perfectly correct to describe a joint, in this case the ankle joint, to be in a certain POSITION regardless of how it got there. Thus, the ankle joint can be in either plantar flexion or dorsiflexion without actively engaging any muscles to get there. Similarly, it is fine to say that the ankle is in neutral position, internal rotation, external rotation, abduction or adduction without reference to any muscles.Love the newsletter. Many thanks,  Robert L.MacCarty, MD

Double Pole a Marathon?

I am planning to double pole a ski marathon.  What is the best ski selection for such an endeavor? 

Would I choose a stiff classic ski or go with a skate ski? Thank you.

To double pole an entire marathon race you will want a top level classic ski, flexed on the stiff side. Top level classic skis have flexible tips which allow them to snake around curves in the classic track without scrubbing speed. A skate ski is not fast when gliding on a curvy classic track. Top level skis will also have the ability to maintain their glide when you are up on your toes for a good double pole. Recreational classical skis are designed for easy kick so they generally lose their speed when you are skiing with an aggressive double pole.

Good Luck, Andy at SkiPost

Rollerboards

Hello;  Love your emails.  I have been wondering what sort of dry-land exercises I could be doing to strengthen the specific muscles used in double polling?  It does not seem like push-ups are quite right - although pull-up are a bit closer.   I ask for those of us not willing or able to spend a lot of money. 

Yes we perscribe you build a rollerboard

Designs at nensa.net and nordicskiracer.com

Pole length comments.

Dear Andy, I was surprised no one has mentioned that when classical poles are too long, the skier feels like their timing is "late," that is, the pole return hasn't completed when it's time for the next  push off (kick).  Assuming good technique, it's the sense of not being able to get over the pole properly when it's time for the next plant.  With new poles, I like to work down to longest length where my timing feels right. 

Marty Hall once wrote, I think in SkiTrax, that classical poles should be no higher than the outside shoulder bone. While elite and other strong skiers may now go longer, Marty's suggestion still seems like a good one for most of us.  I like it for another reason: the common pole length tables and percentages of body height formulas mentioned assume normal, fairly level shoulders, but for those of us with more sloping ones they don't work. 

Gene Goldenfeld

Pole Length

Ski Post,

It appears to me over the past few years that the average pole length for classic skiing has increased. This seems true for both World Cup as well as the average ski racer. I have always thought that classic poles should align anywhere from your arm pit to the top of your shoulder when in a standing position. What is the current recommended pole length?

If the average pole length is getting longer, what is the reason?

Hello,

Classic poles length has increased on the World Cup because World Cup skiers have increased their upper body strength and there are more sprint races and circuit races with short hills rather than long sustained climbs. Pole length has also increased with loppet racers and juniors because, for better or worse, they try and emulate world cup skiers. But I believe many people are using classic and skate poles that are too long.

• In most cases, this will for adults result in classic poles that reach the center of the shoulder bone. For skate the pole will reach around your mouth. This is measured in shops with normal shoes on.
•  
• Do advanced skiers use taller poles than beginners?

For shorter races such as sprint; definitely yes. They can use up to 5-7.5 cm longer poles than recommended. We have also seen a trend that professional skiers in general has increased their pole lengths the last decade. The reason is most likely stronger upper bodies for professional skiers these days, and shorter tracks with fewer longer climbs. There are of course individual differences, but in general professional now has increased their norm by 2.5 cm both for classic and skating.

• Does upperbody strength change this? See answer above.
• Does technical ability change this?

Not really, but skiing with longer poles than recommended requires a good technique

• Why do classical skiers use shorter poles than skaters?

In skating, bigger movements and greater speed allows you to have longer poles.

• How is a ski pole length measured? For most brands poles the length is measured form the tip (spike) of the pole to the top of the pole (less the building height of the locking cap/wedge).

Additional; Insight from 

Trond Nystad head Coach for 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.

Trond

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.

Jim 

Events and Destinations 

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

Nordic Town USA

It is snowing here today.

Because August fires bring October skiing. 

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.  

 

Alaska Jumping/Nordic Combined Coach Opening

Looking for Jumping/Nordic Combined ski coach in Anchorage at the Karl Eid Jumps.

Come coach our rapidly growing program in Anchorage. This is a paid part-time position with

some great benefits!

email:  nsaa@alaska.net 

call: ( 907) 242-2633

 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.

Team Soldier Hollow Seeks Devo Coach

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

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 

    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.  

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

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