Volume 15 Issue 47: March 20, 2014
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Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at 

Team Apparel on a budget?


 With all the snow the last couple years, our high school Nordic Ski team has grown to over 200 skiers.  This is wonderful for the sport but a manager's challenge!  We want to encourage all the kids to race, which means that even very slow skiers may be "racing" a 5K course in single degree temps.  The spandex race suits that function well for our varsity and junior varsity skiers, seem inappropriate for the rest  of the team.  Yet, there is an expectation of providing a uniform.


Is there a low cost alternative to race uniforms for novice youth? Maybe something less high tech,  a bit warmer and maybe also not so clingy for those self conscious kids who have not yet gotten in shape? What do other high school teams provide for their development teams?


Signed: Trying to Maximize Form, Function and Funds.  


Please share ideas with SkiPost and we will share with all and the team. email

Cramping, Hyponatremia, Muscle Fatigue


Last week we featured a question and answer regarding cramping that elicited many responses and we apologize for misleading anyone. March 13 SkiPost here.


When we stated that we "had never heard of anyone who overhydrated" we meant in a cross-country ski race. Due to the great difficulty in getting drinkable feeds in the middle of the woods while you are gliding in the midst of a large pack in cold weather we do contend that most people under hydrate in Nordic marathons. But over-hydration is possible, and it is not good as you will see below.


We also stated that cramping was often due to such under-hydration and low electrolytes. Much research shows that these are likely not the cause and that "muscle fatigue" is the likely a cause as we did also state.


Rather than show all the responses from all the dedicated SkiPost subscribers I share one:


Dear Ski Post

 As a sports medicine physician who also covers ultra marathons, I'm very concerned with your advice on muscle cramping.    Your advice, in my opinion, has no basis using the current scientific evidence.   In all honesty, we don't know exactly what causes muscle cramping but it is clearly not related to 1) dehydration, 2) low sodium or 3) low potassium.   Also, the sentence "I've never heard of someone over-hydrating" .... In fact, there have been a number of deaths related to over-hydrating and creating a state where people have low sodium levels (hypo-natremia) and one of the sickest runners we've had to care for during an ultra race had hyponatremia.  Actually, his advice to drink more, may in turn create lower sodium levels, even if people do drink sports drinks, as most sports drinks have a lower percentage of sodium per volume than your serum.  

I recommend for many of my athletes and people interested in this area to read "Waterlogged" by Tim Noakes.  Dr. Noakes is a experienced physician, scientist and ultra runner.  The book does a great job of explaining how our bodies are adapted to self regulate during exercise and debunks many of the myths regarding dehydration, heat related illnesses and muscle cramps.

Love your columns otherwise!   This is just one where I really disagree with what's been said and want to make sure your readers have the best available evidence.

Andy Pasternak


Start Super Series Gliders


I heard that Start wax was revamping their entire Glide line for 2014. Please tell me I wil stil be able to get the perfect Start Green for extreme cold (and Blue for that matter)?


Yes Start is revamping the Glide series into what we like to call Start's Super Series of Gliders.  You can see the line on the image below.  "Start Green" HydroCarbon is now SG10, Blue SG8 etc,.....

and match the temps throughout the Fluor Super Gliders. Just as important to understand is they have reformulated the LF series and also created an MF series and retained the HF series. 


So yes you can still get Start Green and Blue and Purple, but now you can get a more affordable LF, and also an MF as well as HF that all work together easier with the easy to understand Start "SuperSeries" of Gliders.   


Andy at SkiPost/Start



Orange is the new black!

While we are showing you what's new for Start we might as well show you the new Race Series of poles from Start. Durability and swing weight are their calling cards along with their patented Solid Strap that was tested by University of Salzberg to be 1 second per minute faster than conventional strap.




Skiing in a Train

What is the etiquette of skiing in a train?

 Image Salomon/NordicFocus


 It is generally frowned upon to not help and lead the train at some point.  If you are tired, you may stay in the back a little more.  If you are fed up, you can wave people passed you to take the lead.  The least respected athlete is the one who sits in the back and waits until the end to sprint ahead and win.  But that is also usually the most successful athlete (For the last 7 year or so, Petter Northug Jr has been a dominant feature at the elite level in absolutely dominating a field sprint.) Same as stated last week, the sprinter will sit, while the slow twitch muscle athlete has more insensitive to lead and try to break things apart.  Depending on your ability will dictate your tactics within a pack.  Much of that is set aside if you are a chase pack, when everyone needs to be working together to regain the leaders. Racers cycle through and take turns leading, or are considered jerks.  There are no real repercussions other than trash talk, and possibly a difficult time at the next race when athletes will not let you in to the train, or will break your pole.  Top athletes are usually expected to lead a little more.

The bottom line is that you are trying to win.  If you are at the front, with the leaders of the race, then do what is best to win that race.  That may be pushing the pace or waiting for an opportunity, or heading to the front to slow things down and recover.  If you are not with the leaders, then work together to go fast.  Who cares if you won your train.  You were all slower and further back because of your selfishness.


All the Best

Michael Sinnott



Martin Johnsrud Sundby's Bliz? 
What Bliz does World Cup Overall Champion 
Martin Johnsrud Sundby wear?
Martin wears the Bliz Tracker as does our US star Noah Hoffman.

Which Brush?

OK SkiPost Which wax brush do you use when? 
Signed,  Dazed and confused.

This is what Start suggests: 

#1 Brush -  Copper Brush 05023
Start recommends using our Copper brush just before you wax and then again as your first brush for removing wax. Start's extra soft copper bristles are soft (yet durable especially with their large brush surface) so you can not over-brush. It removes just enough wax but not too much like some steel or bronze brushes can. 
#2 Brush - Hard Nylon Finishing Brush 05017
Finish with good polish with our Hard Nylon Finishing Brush.
Extra stiff bristles and extra large brush lets you polish even Start Green with ease.
All Start brushes are extra large and extra durable.  These are the two brushes you need. You can add more as you refine your craft, but there are the two brushes we recommend every waxer have. 
Andy at SkiPost-Start   

Wax Loss and Ski Fit 


Andy--the fellow with the wax wear problems---the answer should also deal with the questioners skis---I would suspect with his problems and how fast the wear is taking place that the skis are a poor fit for his weight and he should have them tested accordingly. There are any number of specialty people who can do this for him. I think the answer from Start is a good and honest one, but if the skis are too soft for his weight---it doesn't matter what he puts on.

Marty  Hall   

 First Beat


 Galanes Sports Systems would like to introduce you to the Firstbeat Sports analysis.

Firstbeat is the only scientifically validated system that accurately determines training loads, training effect and uses heart rate variability to measure your current recovery status


We have been testing this system for several years and we believe it is the future of endurance training.


Please contact Jim for further for info 






The world's best cross-country skier Marit Bjørgen has signed a 4-year contract with the Swedish functional sportswear brand Craft. The freshly signed contract means that the Norwegian superstar will use Craft's training and racing clothes as of May 2014 until the 2018 Olympics in South Korea.


"I have always paid great attention to the quality of the equipment I use," says Marit Bjørgen. "So when choosing a new provider of training and racing clothes it was important for me to choose a partner I could trust and that has the quality required to perform optimally. It's no accident that my choice fell on Craft. In order for me to continue winning ski races, I must work out with the best, be on the best team and have the best training and racing clothes."


see Video 

Marit Bjorgen and Craft Sportswear
Marit Bjorgen and Craft Sportswear

Events and Destinations 


CXC team application



Motivated athletes wanting to inspire to athletic excellence and realize their DREAM.

- Must be willing to be a part of the TEAM that is building and expanding the sport of Cross Country Skiing in the Central Region.
- Must have a purpose that is fired by a passion.
- Must have a commitment to goals, team, and community.
- Must be willing to give, learn, and grow as an individual and athlete.

- Must commit to finding your ultimate potential within.

With one Olympic cycle ending and a new one beginning, now is the time to create your new vision and goals, make your plans, and start to realize your DREAM!!  With every Olympic cycle that passes, a new generation of athletes step into the process of achieving their full potential. Don't miss the opportunity to pursue your heart and DREAMS! Get ready to discover your maximum potential.

Learn more and apply today,- find out if dreams do come true!


AXCS National Masters Returning To Craftsbury In 2015

Next season Craftsbury, Vermont will once again play host to the AXCS National Masters -- January 30 to February 1, 2015. Master skiers from coast-to-coast will take part in the NM2015 10km freestyle wave start races on Thursday, January 30. The beautiful Craftsbury Ski Marathon will then serve as the distance classic championships on Saturday, February 1. No special qualification is required to take part in any National Masters event and skiers of all abilities are always welcome. For complete updated information this spring/summer please visit



Attention Masters!  

A Special Spring 2014 Offer On AXCS Membership


The American XC Skiers (AXCS) non-profit masters association currently has a very special offer for all master skiers. Join AXCS by April 5 and you will not only be included in the mailing list of the exclusive AXCS Spring Digest print issue, but AXCS will also extend your membership "year" all the way until October 31, 2015! This means a membership of up to 20 months all for the normal low AXCS dues. Skiers joining AXCS for three years will also get the bonus features making for an even better value! AXCS is internationally recognized as one of the very best masters information resources on the planet. This special offer is your very best chance to discover why! Visit today for both on-line and print-and-mail membership options.



Nordic Job Openings

Nordic Job Opening? email to post

               American Birkebeiner Ski Foundation

Now Accepting Applications for Position Of:


Race Operations Event Operations / Race Director

Applications Due by May 1


Our long-time Race Operations Director, Shellie Milford, has announced that the 2015 American Birkebeiner will conclude her career with the Birkie. While she is looking forward to a well-deserved retirement, we are now looking to fill a position that she has run with consummate skill and wisdom for more than 20 years.


This is a key, full-time, year-round position at the American Birkebeiner Ski Foundation. We are interested in hearing from individuals from a variety of event planning and operations backgrounds who can bring those skills and that experience to the Birkie.


We hope you will assist us in this search by helping us get the word out about this position opening and also sharing it directly with anyone you know who may be interested.


See details here about the positions and where to send a resume and cover letter:



Warmest Regards,

The Staff and Board of Directors of

The American Birkebeiner Ski Foundation

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 and visit


Enjoy Winter,

Andrew Gerlach
Director/Editor- SkiPost

Image at top is courtesy Salomon/NordicFocus
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In This Issue
Ask Us
Team Apparel
Cramping 2
Start Super Series Gliders
Train Skiing
Sundby's Bliz
Which Brush
Ski Fit
First Beat
Events & Destinations
CXC Athlete application
Birkie Job

25 Medals for Bliz Athletes 


Start Kick Waxes

Start Wax  and Poles Explained

Salomon Nordic
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Support Tomorrow's Nordic Stars Today
New World Wax table foot clamp

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Get your team custom unis from NONAME
 and separate yourself team from the pack.

CXC Academy


Get Lungplus to preheat your breath and save your lungs. Get a Lungplus and ski like the Norwegians!
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