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Ask us, We Answer
Do you have a Nordic training, equipment, travel, or event question?
Just email us at weanswer@skipost.com |
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$50,000 Matching Challenge Grant
Supporting Tomorrow's Nordic Stars Today $50,000 Matching Challenge Grant
Every skier loves a challenge.
There's no free pass to pushing skiing forward. That's why a group of anonymous donors who are compelled to see American Junior racer develop into World Cup stars have come together to challenge the junior nordic community with a large matching grant.
From NOW until the END of the Drive for 25, the challenge is out to the junior skiing community. It's called a matching challenge, but it is a lopsided match in favor of skiing.
If the junior ski community can raise $15,000, challenge match grant donors will donate $50,000.
Whatever you need to do to get motivated now's the time. Video clips of Kikkan. That Rocky winter training montage scene. Shaming your roommate from Junior Nationals into soliciting more support for skiing. Now is the time. As this goes to post, a few juniors have already raised $4800. However, there are a lot of juniors left to get their drive on, a lot of juniors that can lift the junior total up to $15,000. Get to it juniors. Spread the word. Show the skiing world that we have the drive.
Drive for 25
Not involved yet? C'MON!!! GET ON IT:
1) Become a NNF Ambassador
2) Donate
3) Spread the message
To get started go HERE.
Remember the NNF Supports Tomorrow's Nordic Stars Today.
Photo credit by Tim Franz, an NNF D25 donor
Pictured in the photo is a youngster named Siri.
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KISS training
Dear SkiPost, Can you give me the simplest training guide? Something I can remember and follow and accomplish. I won't hit the Gym and I won't wear a HRM.
Yes: here you go.
Sunday - (LSD) Long Slow Distance
Monday - day off
Tuesday - Intervals
Wednesday - recover
Thursday - Hills with poles, if you feel fresh
Friday - recover
Saturday - Race
Repeat ......
Andy at SkiPost
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Bunions
Hi Skipost - I have been battling a painful bunion and extremely arthritic big toe for years and finally had the bunion removed and the toe joint fused a couple weeks ago. Last year I classic skied in skate boots and a carbon insole to minimize the movement of the joint and alleviate pain, but now I will have no flexion at all in the joint, as it is fused and held together with a metal plate and screws. It is the big joint just above the ball of the foot. It was set with the toe having a very slight upward angle so I can roll off it a bit when walking.
The doctor (an avid skier herself) said that alpine skiing, snowboarding and skate skiing should be fine. Tele is probably a thing of the past, but classic is the question mark - they have seen mixed results. I coach for a jr. high / high school nordic ski team and am getting anxious about classic skiing. What do you think the impact will be? Do you have any suggestions for technique modifications? I am hoping for the best and that I am able to compensate somehow without adding stress or weird positions to other body parts!! Thank you! M,
Dear M,
I had bunion surgery a couple of decades ago. At that time I could barely classical ski but now due to improved boots and skis I can again. If you have had the surgery on only one foot than you could do plenty of double pole kick with kicking from your flexible foot. To be able to classical ski I would recommend a classical ski with a very low riding classical camber so you need very little weight transfer to kick. I would not suggest a world cup level ski but a lower level ski with waxless base an easy to engage camber like a Salomon Equipe 9 grip . The waxless base will allow you to always get kick and decrease the chance of slipping which really hurts the bunions. These two things will ease all the pressure on the joint. I would also suggest using the Salomon Skiathlon boot which offers a slightly stiffer carbon midsole and higher cuff.
Andy at SkiPost
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Rollerski Technique
Hello,
Having turned 60 as well as having recently undergone arthroscopic knee surgery to repair meniscus damage, I am accepting the possibility that more of my skiing will shift from skating to classic. I have several pair of skate roller skis that I know will work fine for double poll training but I have never had a pair of classic roller skis. I recall years ago hearing warnings that the fixed ratchet of classic roller skis could foster poor technique because weight transfer wasn't really necessary. I believe that there was also concern that the shorter length of roller skis could contribute to poor form for on-snow classic skiing. Is that still the consensus and, if so, are there ways to avoid these potential pitfalls?
Thank for your reply,
DM
As you've been told, classic rollerskis are a great training tool, provided you use good technique. In essence, the ratchets are filling in for kick wax: They stop the skis from moving backwards, providing a platform from which you can drive yourself forward. With ratcheted wheels, you always have great kick -- a 2011 study by Mats Ainegren measured static friction coefficients on rollerskis up to five times more than what you encounter with classic skis on snow. Additionally, with rollerskis, you can get great "grip" regardless of how and when you apply the kick. With that in mind, paying close attention to your technique is important.
 | | 2013 U.S. SkI Team - Lake Placid Team Sprint |
If you're going through the trouble of rollerskiing in the summer and fall, I have to assume you have some goals associated with skiing in the winter. If you are ratcheting the skis -- sliding your feet up the road without a distinct kick phase -- you're using a technique that won't translate to skiing on snow. Additionally, training without this strong kick for several months a year won't develop muscular strength and timing.
To me, having a good foundation in classic skiing on snow is important before starting to rollerski -- i.e., you already have an idea of how to kick off of grip wax. Skiers who shuffle up hills, abusing the perfect kick they have, often are gaining forward movement by pulling with their hamstrings, vs. driving themselves forwards using their glutes, quads and calves. A quick, strong kick will result in a triple extension of the hip, knee and ankle joint. One cue that we use is that the kick ends with the leg being straight, as it would be if you performed a broad jump.
It's important, though, that this cue is understood as a symptom of doing something correct (kicking powerfully), rather than a starting point (pulling a straight leg, using the hamstrings). Visualizing compressing into the kick and setting your wax on snow can be helpful, even if you're on rollerskis. One drill I often use is to work between ski walking/bounding and rollerskiing, as you can focus on developing a good kick on the ground, and then try to carry this motion over to comparatively unstable rollerskis. Another drill is to work with one rollerski on -- kicking off the pavement and driving onto the rollerski.
Because of the length of skis vs. rollerskis, a common issue is how the skis land as you drive onto them. Popping a wheelie on a BMX bike is cool, but with rollerskis, not so much. If your weight is back, you'll usually land on the back wheels first. This same problem comes up with skiers who are tense -- they need to relax their ankles so that the front wheels land first. If you have problems with the first situation, getting the hips high and forward -- not sitting back -- will correct the problem. For the second, frequent reminders to relax the shin muscles (as well as some horror stories about compartment syndrome) can help.
If, after reading these tips, you're still convinced that classic rollerskiing will destroy your on-snow technique, here are two other ideas:
* Simply double-pole. You can get a really good workout in without striding, and so long as you're also biking, running, hiking and/or bounding, you probably won't be insanely behind the eight-ball come snow.
(That said, if you have big goals involving classic skiing in the winter, you can't ignore technique for seven months a year.)
* Find some help. There are a lot of coaches in the US, plenty of training groups, and many, many good skiers who are willing to help you dial in what you're doing. Get some video of yourself, some more drills to work on and some one-on-one analysis. It may cost you a little bit of money, but if it helps you get more enjoyment out of skiing, it should be worth it.
Thanks,
Jason Cork
US Ski Team
Cross Country assistant coach
Watch classic technique at 2013 U.S. Ski Team - Rollerski Classic Lake Placid Team Sprint Video here
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CXC Academy
CXC Academy is an online subscription service that provides professional training plans for cross country skiers of all ages and skill levels. Whether you are a beginner skier looking to finish your first 5K, a Master skier training for a big ski event, or simply looking to improve your overall strength and fitness, we have a training program to meet your goals. All CXC Academy resources are developed by CXC Team coaches and athletes.
Regardless of the skiing background, everyone can make use of CXC Academy. Skiers or ski coaches, new to advanced - our program can help you develop better skiing technique, improve skiing fitness, design ski workouts and skiing practices.
Muffy Ritz, 2 Time American Birkebeiner Champion and Vamps Coach states, "I use the CXC Academy information 2 ways. First of all, I manage a women's Nordic program called The Vamps. They range from beginner to elite Birkie skiers and from the late 20's in age to almost 80 years old. I use the Academy information to get various training ideas, volume, intensities, strength information, reps etc. during dryland training in the fall as well as in the winter. CXC gives me a good variety of workouts for a wide range of people.
Secondly, I use it for myself to make sure I am on track for my own personal training, if I am gunning to ski the Birkie, The Boulder Mountain Tour, the World Masters or other big events. At least it informs me what I "should " be doing, just in case I'm not! I also use it to help other high end skiers with ideas for their training- whether they are Vamps or not. I love to look at the CXC videos, too,- as they have been very instructive for me and my Vamps. Seeing is worth 1000 words! Thanks, CXC! You've provided a very valuable tool for skiers!" - Muffy Ritz - master skier and two-time American Birkebeiner winner
Check out the CXC Academy here
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Salomon Nordic
Evi Sachenbacher- Stehle presents the new S-Lab Skate Pro
 | | Salomon S LAB Skate Pro |
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VBT skiing vacations
Welcome to week three in our five-part series about the great cross-country skiing vacations that VBT is offering this winter. Two weeks ago we told you about the epic 3km sled ride in San Candido, strudel cooking class and the world-renowned Passo Lavaze ski center that are part of our Italy: Cross-Country Skiing the Dolomites vacation.
If you tuned in last time, be sure to check out the answer to the trivia question at the end of this blog. But first let's discuss our new
Yellowstone in the Winter: Skiing America's First National Park vacation. With five departures throughout January and February of 2014, there are plenty of chances to take this one- of-a-kind winter vacation to one of the most spectacular geological regions on earth.
On this vacation, recently featured in the Travel section of the LA Times, travelers can experience Yellowstone's snow-covered splendor in the hush of winter. Few wilderness experiences match it and this winter wonderland is perfect for exploration by cross-country ski. Although a few brave souls began visiting the park in the winter in the late 1800's, it wasn't until 1948 that and wingless "snow planes" on skis-think winter versions of air boats found in the Everglades-first brought groups of travelers into the park. Eventually the snow planes gave way to the snow coaches of today and by 1971 the Park Service began packing down and smoothing the winter routes to Old Faithful and Mammoth Hot Springs.
If you've never been to Yellowstone-or even if you just visited in the summer- you'll love the solitude a winter trip to the park offers in stark contrast to the busier summer season. With VBT you'll spend your days skiing along the spectacular Yellowstone River to Tower Falls and take in enthralling winter viewings of some of the park's different geothermal features with visits to the Geyser Basin and the Paint Pots. Geysers such as Old Faithful and Lone Star shine even more so in the winter, as the combination of colder temperatures, ice and snow, coupled with hot water and steam, offer the very best viewing. At night you can relax by the fire or take a rejuvenating soak in the hot tub after a hearty meal of Bison short ribs or wild Alaskan salmon at comfortable, amenity-filled Park lodges.
You're also in for a special treat on the final full day of the 6-day vacation as you'll go on a sunrise visit to the Lamar Valley, known locally as the "American Serengeti", which hosts a vast range of wildlife including wolves, elk, bison, antelope and bighorn sheep- fortunately, there won't be any worrisome bear encounters thanks to hibernation! And the snow-covered winter landscape makes spotting wildlife much easier.
Thanks for checking in again this week and we hope to see you out on the trails with us in some of the world's most fascinating winter destinations. Remember, on a VBT vacation you'll enjoy world-class cross-country skiing combined with local Trip Leaders, comfortable accommodations and plenty of wonderful interactions with the locals.
For more information on the Yellowstone in the Winter: Skiing Americas First National Park Vacation you can visit VBT on line at www.vbt.com .or request a catalog Here. See you next week as the series continues with a blog about our New England Winter. Cross Country skiing in Vermont vacation!
TRIVIA: The first person to answer the following question correctly in a reply will win a "VBT Ski Pack" complete with a VBT winter hat, ski ties & poster - Good luck!
From the fire and ice of Yellowstone, next week we'll take you to Vermont, home to poet Robert Frost who wrote the poem, 'Fire & Ice.' What cross-country ski center is home to Frost's writing cabin?
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PS: The answer to last week's trivia question- How often, on average, does Old Faithful erupt?- is 90 minutes. Congrats to Gary from Colorado for winning the VBT Ski Prize pack!
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Fall Ski Prep
Do Something Now.
Dear SkiPost I did nothng to store my ski last spring. What should I do now to get them ready for the season?
It is time for you to get out your skis and prep the bases for the coming snow.
If you took the time last spring to thoroughly clean your skis with a hot wipe and then stored the bases with a thick layer of soft glide wax, your skis should be all set for new glide layers now in anticipation of the coming snow.
If you happen to be one of those who did not store your skis correctly, you will need to take the time now to get those bases clean, fresh, and soft. Not storing the skis with a layer of glide wax allows bases to "dry out" causing parts of the base to look white and hairy. These white base hairs cause trouble because they reduce glide and, even worse, they block the bases ability to absorb new glide wax. This causes more of the base to dry out and more hairs to appear, which ultimately causes large parts of the base to become "sealed" when these exposed hairs melt over the base because they can no longer withstand the heat from an iron.
To cure the dry base you need to remove the base hairs from the surface of the ski and leave only fresh, soft base material. If the dry base is just superficial you can repair it with some heavy brushing. If you discover that the base is damaged further than you will likely need to get the bases stoneground.
Cleaning: Use wax remover and Fiber wipe to clean the kick zone and also the glide zone.
Use the finest Steel brush to clean excess dirt from base.
Apply layer of Start Base (or Service or soft non-fluoro glider like SG2) to glide zones.
While wax is still soft use scraper with low pressure to "hot wipe" wax and further dirt away.
Follow with Fiber wipe and then finest steel brush again to remove dirt while refreshing base further. Repeat steps 4 and 5 as necessary until no more dirt is seen coming from base.
If you suspect your skis have any base damage (i.e. base sealing) consider having the skis stoneground to reveal a fresh base. A fresh base is the most important feature in a skis ability to hold wax and to glide. A fresh base is like a new razor blade when shaving. With a new razor blade you can shave even without shaving cream (wax). With a dull razor (sealed base) even the best shaving cream (wax) will not get your skis to glide easily.
Ski shops in most every ski town offer great stone grinding services. These Start Racing Service Retailers also offer great grinding and shipping services (BNS, Caldwell Sport,FinnSisu, GearWest, NordicUltratune, Riverbrook, The Wax Room, are also offer great ship-to stone grinding options.
Once you have a clean and refreshed base it is time to saturate the base with a soft wax. In the glide zones melt in a thick layer of Start Base (or Service or soft non-fluoro glider like SG2) and let it cool.
Now you will be ready to just scrape the skis before applying a wax appropriate to your first day on snow.
(Disclosure: SkiPost works directly with Start Wax and Poles thus the Start product focus)
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Thanksgiving & West Yellowstone, a Tradition
Plan you trip now for Thanksgiving at the Yellowstone Ski Festival. Ski from your hotel to the trails, ski and eat, ski & eat, ski some more, ski to Old Faithfull and test the latest gear ...
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Grand Marais Rollerski Marathon
Race video Race video here
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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
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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.
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.
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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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.
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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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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