Correction SkiPost 2
On today's #1 SkiPost I excluded the description on how to cork in Fluor block. It is included on this SkiPost.
Sorry for the double emailing
Andy at SkiPost
Ask us, We Answer
Do you have a Nordic training, technique, equipment, travel, or event question?
Just email us at firstname.lastname@example.org
I see how the Bliz Proflips prevent fogging. But what if I want to wear a glass and not a " Bliz Nordic Goggle".
How would Bliz be any different than any other sunglasses?
Well to prevent fogging you want ventilation. To get ventilation you need glasses that fit where you want them and stay in-place. Most every Bliz glass has infinitely adjustable temples and nosepieces, special lens curvatures for ventilation plus Bliz's famous strap that guarantees the glasses do not move. This way you position the glasses for perfect fog free fit and forget about them.
Here is what Sochi hopeful Brian Gregg
stated after his first race in the Pursuit Xt "First ever NorAm win in Silverstar. Pursuit XT with the strap was awesome. Kept the wind out and no fogging. Best ever FIS points for me. One step closer to Sochi. Thanks for the support"
What is your favorite technique for applying pure flouros (either Block or Powders). I've seen videos before but I'm still not sure if I am doing it "right". What seems to happen with me is that after I cork (or iron and cork if using a powder) I am left with a fine powder of flouro on the skis. From there I brush it "up" by going back and forth lightly with a brush and then cork it in again. It seems like I can continually brush the powder up and then cork it in without the powder really going anywhere. When does the time come to brush the powder "out". Is it ok to leave that powder or some of that powder on the skis? I just have a hard time taking all the powder off after all expense (both in $$ and in corking) to get that powder on the skis.
Great questions regarding waxing with Fluor powders and/or blocks.
I am going to break this into two segments blocks and powders.
Fluor Block Application:
Take the fluor block wax and carefully rub it back and forth onto the ski. A common mistake people make is to apply too much force when applying the block and you end up with lots of little pieces that can be difficult to work with.
After applying block there are two methods of heating up the fluor so that it adheres to the base.
Block Method 1) Corking
After applying the block take a natural hand cork and work the fluor into the ski by moving the cork back and forth quickly to create friction. This can also be done with with a roto cork however a common misconception is that this can only be done with a roto. The superior method is actually do use a hand cork, Roto corking is effective for coaches who need to apply block to a large number of skis.
After corking in the block use a fluor brush to brush out the wax. This can be done using a scrubbing method. After brushing use a piece fiber cloth to remove excess residue that you described Erik.
|START - Application of block glider - version 1|
Block Method 2)
In an effort to make the block last longer first iron in the fluor moving quickly in order to not burn the base then cork, let the base cool and brush out as described above.
|START - Application of block glider - version 2|
Fluor Powder Application
Fluor powders are superior to block because of their increased durability in long races. If you are worried about fumes or burning your base stick with block application. The drawback of block application is that it is not going to last as long on the base.
Sprinkle the fluor powder evenly onto the base down both sides of the groove. Do not skimp on application as this risks burning the base and the fluor job not going to be as effective.
Set your iron at a very high temperature in order to properly melt the powder. Powders are similar to gliders in that a colder powder is going to require a higher iron temperature.
You can then do one of two things: If you iron has a beveled edge run it over the powder with some pressure down each side of the groove.For irons without this edge tamp the powder down on the ski. I like to describe this as using the iron to Pac-Man munch down the ski. After tamping it down run the iron down each side of the groove. After ironing in the powder the ski should be almost completely black, no powder still showing
Let the ski cool and then take a fluor brush and begin brushing out the powder. A common mistake here is using too soft of a fluor brush. For cold powders Start recommend our stiffer fluor brush that is effective at pulling all of that powder out of the skis. Wipe the powder off of the ski and continue brushing until you are not pulling up any more. Wipe the ski with fiber cloth and you are ready to rock.
|START - Application of powder glider|
Note: There are recommendations out there to brush up the fluor powder and then re iron and then to iron it back down prior to wiping it off the ski. We at Start believe in keeping things simple and getting you plnty of rest prior to race day so we would rather you get the job done efficiently and get some needed rest rather than spend the entire night waxing.
You can also watch more Start Wax application videos at this link.
Start Amerca Product Manager Start@endurance-enterprises.com
i guys.....Im a beginner but I have improved a lot since last year, I think from doing some dryland drills and core exercises. But like last year I get a pain in my right elbow after an hour or so of skate sking. The pain is in the medial or inside condyle if you had your palm facing up.
The pain goes away after a few days of rest but I'm concerned if i ski on consecutive days it could turn into a serious injury. I'm obviously doing something mechanically wrong or relying too much on my arms. I'm more comfortable with V-2 alt push off on my right, V-1 leading on my left. Any insights or suggestions ?
Thanks ! Bob
One would almost ask if you are playing golf or tennis, as "golfer's elbow" is injury to the inside of the area you are describing and "tennis elbow" refer s to the outside. It sounds like you are closer to a golf player. Diagnosing and treating these conditions are tasks for your orthopedic specialist or PT, but as long-time skier and coach, I am glad to offer some practical hints.
It sounds like you are experiencing tendinitis or some common effect of over-use. Your PT is your best rescuer, and for immediate and short term abatement of the symptoms, you can also find various resources on the internet. You will find specific wraps for the affected area that may alleviate some of your immediate pain or discomfort, and you likely find better lasting solutions by doing selected exercises. A few search words will lead you to good instructional exercise videos as well as simple appliances sometimes used in the process.
The permanent solution is to go after the source of the problem. Here are some suggestions:
- 1. Address general conditioning, which also includes the items to follow. If you arm strength outdoes your skiing skills, you will need to improve your ski technique to match your physical abilities. This involves training and development over time.
- 2. Many elbow conditions are related to the grip of your hand. If you ski with a firm grip on your pole handles, you may experience undesirable stresses in the lower arm and elbow. Ski with open hands and a loose grip, let the hands rest in the pole handle assembly and only use your fingers to guide the poles.
- 3. Elbow conditions may stem from awkward use of, or injury to, the wrist. Make sure your pole handles suit your hands; find other grips if necessary. Ill fitting pole straps may be part of the problem. Make sure you have good and well adjusted straps that fit your hands, wrists and the type of grips you are using.
- 4. Pain in the lower arms and elbow may even start with an injured thumb. The thumb, or rather the joints and attachments connecting the thumb to the hand and wrist, are connected all the way back to the elbow. Again, the hand gripping and working the pole handles may be a culprit in your painful elbow condition.
Cross-country skiing is a small sport and we are often short on resources for help to our common problems like yours. Your issue is most likely similar to other activities where we grip a handle; swinging a golf club or tennis racket, swinging a hammer, etc. Also keep in mind that we also experience an impact when the poles hit the ground, which throws salt in the wounds. I would start with treatment for golfer's and tennis elbow. I hope that helps - Good luck.
I'm a subscriber to the SkiPost emails, and had a question that might be worthy of a response :)
In the summer I'm a cyclist, and the goal in cycling - for ultimate efficiency - is to keep a high cadence. How does this transfer to skiing, specifically striding? I'm guessing that one should do "what feels right," but I find that if I'm focusing on a strong kick and long glide, but cadence slows. Should I be working to keep a high cadence?
Thanks for any reply, you guys do a great job, please keep up the good work!
Jon Engen goes into greater detail below. but one ( large) difference between skiing and cycling is the lack of mechanical advantage in gears in skiing that you have in cycling. High RPM's in cycling are good and always obtainable because you can change gears and keep pretty much the same technique to maintain a set RPM. But in skiing you cannot change any actual gears you can only change technique. I feel most people do not glide enough and go to the next ski to quickly. (often because they do not work on their balance and a complete stride) If more people learned how to glide more they would enjoy skating much more ( and go faster.) Work on the big things first.
Andy at SkiPost
You correctly point out the importance of high cadence in efficient power generation on a bicycle. Without any numerical references, bicycle racers spin at higher frequencies than untrained cyclist for good reasons. Also, recent research shows that pedaling at slower cadence has its applications in bicycle racing. Keep in mind that cycling is minimally weight bearing.
Running is 100% weight bearing and each stride packs significant impact with the ground. As the forward displacement is minimal while on each foot, the quick turnover supports the "in-flight" travel better than longer strides. We clearly see elite runners move at quicker cadence than recreational joggers.
Although metabolically very similar to cycling and running, cross-country skiing is weight bearing and has the added dimension of gliding in a weight bearing position. Forward propulsion is generated with an impulse-momentum kick-exchange as an integral part of the glide, and all forward displacement includes ground contact. The whole body is at work with full foot to foot across-the-body weight shift in all classic and skate techniques except straight double poling. In other words, much more is taking place during each stride sequence than in cycling and running. Your priorities need to be:
- In faster fitness or competition style skiing, coordinate the posture, positioning and weight shift for sustainable, effective forward propulsion and work at a cadence allowing all these items to take place. Well trained athletes with advanced skill-set and overall physique will master a higher effective cadence than Joe Citizen skier.
- At slower speeds and lower output, maintain full movement, hold back on the forces put into each kick-exchange and maintain a swift, light rhythm.
- Your work frequency must be balanced with your skiing abilities, regardless where you are on the skill and fitness scale. Difference in body types, age, terrain, equipment, ski and snow conditions, etc., will also impact what is the most effective operating cadence.
In summary, good turnover makes for efficient aerobic continuity. However, the skier's priority in generating sustainable speed is using efficient ski motions; overall work efficiency is then balanced with a turnover matching the skier's skill set and physical ability.
I hope that helps - Good Luck!
Best for 2014, -jon engen http://www.xcskicoach.com/
Race Wax Suggestions
follow this link
To select a wax at the best hardness you will want to know Temperatures and Snow Age and Condition .
- Race time temps and overnight low. If it will be much colder (and clear sky) overnight than the air temp will be throughout the race then the snow will act colder than the race time temp. So look at the wax temp suggestions and if between two waxes select the colder wax. If you are in the shade or wind blown throughout the race the snow will also act colder than the air.
- If the snow is new (less then 24 hours) you can add a graphite underlayer to reduce static.
- If snow is very dirty or coarse/artificial you will want to use a Molybdenum wax (ie Start BM line). Moly acts as a dry lubricant to keep the dirt off. More Fluors help in dirt.
- The newer the snow,(and the less grooming) the sharper its crystals and the more exact you need to be with wax selection. New snow is less forgiving than old snow,
To select the necessary Fluor level you will want to know:
- Air humidity (and/or snow surface moisture) low, medium, or high:
- If relative humidity is low < 33% (you cannot make a snow ball and you did not need to scrape your car's windshield) Fluor is likely to add very little speed (unless the snow is dirty see below).
- If humidity is 33%< medium > 66% (you can make a snow ball with effort and it took you 1 minute to scrape your car's windshield) use a LF glider to manage medium moisture.
- If humidity is high > 66% (you want to have a snowball fight and you spent 10 minutes scraping your car's windshield) or snow is very dirty you want a HF glider (and Pur Fluor on top) to manage high moisture (and dirt).
- Dirt level.
- The dirtier the snow the more High and Pur Fluors help.
- Distance - the longer the race the more High and Pur Fluors help keep the skis clean and fast.
- Speed - the higher your average speed the more you want flours to manage the water layer that you develop at the higher speeds. A downhill race benefits from High and Pure Fluor than an uphill race.
If unsure: always wax colder, go for more flour, and brush more.
Always apply and iron in glide wax in a warm room and allow to cool down slowly and completely before you scrape and brush.
It is much easier to make a good to great wax selection every time if you use just on one wax brand. (SkiPost chooses Start Wax ) This way you can more simply select the temp, snow condition and moisture and then not have to interpolate between wax brands.
For added support from Start Wax you can
We are now entering the final phase of the
SkiTrax Fantasy FIS Marathon Cup 2013/14 Contest as the deadline to enter is only days away with the next event - the 60km Dolomitenlauf - running on January 19 as the final countdown begins.More here
The deadline to register or revise your team is 10 pm EST on Saturday, January 18, 2014 - the day before the 60km Dolomitenlauf on January 19.
To register click HERE.
Attend Wax A Palooza Jan 16th
at Gewar West in Long Lake MN
Tour de Trapp 30k Freestyle
Trapp Family Lodge Outdoor Center, Stowe, VT
Jan 18, 2014
The marathon race is a lap format on a 7.5 km FIS homologated course which is also used for the 2014 Junior Nationals and the 2014 Ski-Orienteering National Championships. Plenty of excitement for spectators and skiers as they battle for the lead on each lap keeping the race fans on edge. 2014 will be the 2nd year for this event and this year we are printing up even more bibs after almost running out in our initial year. While this is a shorter race at 30 km or 15 km option, you won't be disappointed in the length due to the climbing, descents, and windy terrain. In 2014, Tour de Trapp is the season opener for the New England Marathon Series. Start is self seeded and the race begins at 10:00 am. Oh yeah, your entry fee includes a beverage of choice at the Trapp Family Lodge Brewery which has a selection of Austrian Lagers brewed on site. Awards for top 3 M/F for 30/15 km and raffle at Brewery at 1:30pm
Registration fee $40 for 30 or 15 km, online registration at SkiReg.com, online registration closes Jan 17, at 5:00 pm. Late registration on site Jan 17, 4pm-6pm in yurt on-site or day of 8-9:30am with a $5 late fee. Limited waxing facilities, come prepared. No ski switching is allowed for points.
Start at 10am, day-of registration opens at 9:00am. www.nensa.net/calendar/
BirkieTour on Saturday
5 Great Giveaways for the 5th Annual BirkieTour!
Both drawings will take place Friday night - winners announced Saturday at the BirkieTour!
ALL SKIERS REGISTERED FOR THE 2014 BIRKIE TOUR by Friday 8:00 pm
Are eligible to win:
Concept2 SkiErg - $960 value!
_ ALL SKIERS WHO COME TO THE BIRKIE OFFICE AND PICK UP YOUR TOUR PACKET (PIN/T-SHIRT) by Friday 8:00 pm
Are eligible to win:
* Parking pass Birkie 2014 start
* VIP Package Birkie 2015 (Free Entry, Parking Pass, Race Wax Service)
* Free Entry to Fat Bike Birkie
* Free Entry to Trail Run, Relay & Trek
Register here http://www.birkie.com/birkietour
NordicTown USA hosts 5th Annual Sun Valley Nordic Festival
The 5th Annual Sun Valley Nordic Festival runs from January 24 - February 2 in beautiful Sun Valley, Idaho affectionately known as NordicTown USA.
For 10 days, join skiers and families from around the world for the country's most exciting Nordic gathering. This year's festival features the best events yet!
* NEW! Opening Night Welcome Ceremony with entertainment, food and drinks, and Olympians Past and Present
* Ski the Rails, a skate or classic ski down the former railway turned bike path stretching the length of the valley
* The always-festive Galena and the Trails Benefit Auction
* "Skin it to Win it" an Alpine Touring Race up and down Dollar Mountain
* Twilight Ski and Dinner at magical Galena Lodge
* Sun Valley Ski Hall of Fame Alpine and Nordic Induction Ceremony
* Complete day of Sawtooth Valley events
* Panel discussion by Nordic Industry bigwigs at the Community Library
* The Downtown Jam/NordicTown USA Sprints and Fat Bike Competition
* The longest running Marathon Nordic race in North America, the renowned SWIX Boulder and Half Boulder Mountain Tour.
* And more!
Prize money for the 2014 Sun Valley Nordic Festival will total $8050 for the SWIX Boulder Mountain Tour and the NordicTown USA Sprints. The prize money package is made possible by a generous donation by the Sawtooth Club, a long time supporter of the SWIX Boulder Mountain Tour and the SVNF. Money will be awarded to the Top 10 Male and Female finishers of the SWIX Boulder Mountain Tour in the following increments:
* 1st place: $1000
* 2nd place: $700
* 3rd place: $500
* 4th place: $300
* 5th place: $250
* 6th place: $200
* 7th place: $150
* 8th place: $100
* 9th place: $75
* 10th place: $50
SWIX Boulder Mountain Tour Preems will total: $400
NordicTown USA Sprint Relays Prize Money will be awarded as:
* 1st place: $500
* 2nd place: $300
* 3rd place: $200
World-class grooming, 250+ days of sunshine each year and an incredible trail network featuring over 200 km of groomed Nordic trails, NordicTown USA is the place to be this winter.
Racers, non-racers and families will find excitement all throughout the 5th Annual Sun Valley Nordic Festival!
For a complete listing and descriptions of the incredible events visit nordictownusa.com or visit our facebook page: Sun Valley Nordic Festival.
January 24-26 2014
Lake Placid Loppet
Jan 25th, Mt Van Hoevenberg
The Lake Placid Loppet is one of the best events of its kind in the country. Over the past 30 years, thousands of skiers have enjoyed skiing and racing on the challenging Mt. Van Hoevenberg trails at the Olympic Sports Complex. The Lake Placid Loppet is conducted by the Olympic Regional Development Authority on the Olympic Sports Complex Cross Country Ski Trails. The Loppet and Kort-Loppet run on a slightly modified version of the 50km course constructed for the 1980 Winter Olympics making it one of the most challenging citizen races in the world. Skiers should consider carefully whether to enter the 25km or 50km event. However, many recreational skiers do participate at a less strenuous touring pace. http://www.whiteface.com/events/lake-placid-loppet
Nordic Job Openings
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
Support Tomorrow's Nordic Stars Today
New World Wax table foot clamp
Get your team custom unis from NONAME
and separate yourself team from the pack.
Ski Seefeld, Austria
February 26 - March 5, 2014
7 Nights, 8 Days of Skiing
Get Lungplus to preheat your breath and save your lungs. Get a Lungplus and ski like the Norwegians!
For more information go to Lungplususa.com
The one gift you receive at birth is time. You'll never have more than you have today. Find the Time.