Volume 15 Issue 52: April 24, 2014
We answer your skiing questions email us 
Subscribe Here                    Old Issues Archived Here
Ask us, We Answer

Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at 
Wax Nerds Wanted

Do you love waxing skis? Can you wax prophetic about wax? Do you love standing in the cold helping others enjoy skiing? Start is looking for you to become a Start Waxing Ambassador and Hometown Hero.
Why Start? Because Start delivers the most complete wax system available. More kickers, more gliders, more fluor... Get More with Start.

Apply to be a Start Waxing Ambassador & Hometown Hero.

Spring Skiing


School is out at the beginning of May.  Where can one find decent skiing then? 


MT Bachelor Nordic Center in Bend Oregon is the usual destination in the lower 48 for skiing in the spring. 

They host the XC Oregon spring camp May 22 - 26.

They host the MBSEF Fire and Ice Camp June 13-18. 

You can also check with MBSEF or Bend Endurance Academy for addition info on spring skiing around Bend.

Iced up boot sole      


Dear SkiPost,


Sometimes when skiing new snow conditions, particularly near freezing, I get snow clumping onto the soles of my boots. Sometimes near the heel, sometimes toward the front; in either case, it makes balance, glide and riding a flat ski very challenging. Do you have any recommendations to address this problem?

Seeking the Elusive Fast Ski,



Hello, Glidseeker,


Don't Use Your Pole Tips!

Most cross country skiers have turned to the tool in their hand - their poles - when stymied by snow or ice packed in underneath the bar/bars that holds the boot into the binding. I've been surprised by the number of pros who use the sharp end of their poles to poke at the ice and snow stuck to the bottom of their boots. In fact, they're actually scratching, denting and scraping the nice, smooth, snow-phobic plastic outer surface of the boot sole, rendering it a better binder for snow in future walks from the parking lot to the trailhead.


Instead, try one of these methods:

  1. Use the top of your pole. Though not as sharp, it's still good at poking at the snow, and encouraging it to come out.
  2. Whack the edge or bottom of the sole of your boot with the grip on your pole. Careful!...if you use the shaft, that carbon fiber beauty might show you what it's made of! Line up with the grip, and then swing it sharply and deftly.
  3. Use your ski tip. Walk forward a step, and the perfect bar cleaner-outer is right there at the end of your ski. Secure the ski by stepping on it with the other foot or ski, and slide your boot over the tip until you get it under the bar. Voile! Ready for action.

An added benefit to well-preserved bases is that snow-shedding boots are not only easier to get into bindings, but they ski better too.


When snow sticks asymmetrically to the boots or bindings it can really throw off your edging, whether for a skate or classic push-off, or a flat ski glide in either. In fact, anti-stick spray, spray on wax, or even rub on wax - on both boots and bindings - can add to performance, particularly in certain new snow conditions. Treat your boot bases like you do your ski bases, and you'll enjoy less sticking and better skiing for a long time to come!




All my best,

Scotty Mcgee

PSIA Nordic Demo Team leader


From Start we recommend our Easy Wax Series for such applications. Rub it on the boot sole and even the binding. You can also use Start silicon spray but the past wax lasts much longer.

Andy at Start

The Necessity of Strength Training for Endurance Athletes

 BY BEN GREENFIELD  atttp://   


Compared to the crushing power of a football linebacker, the lightning quick acceleration of a professional soccer player, or the bulging biceps of a home run baseball king, most endurance athletes appear to be relatively slight, and in many cases, slight is probably too kind a word. But despite initial appearances, this does not mean that muscular development is unnecessary for endurance success.


From Ironman world champions Craig Alexander and Chrissie Wellington to seasoned triathlon veterans Dave Scott and Mark Allen, top endurance athletes worldwide engage in structured strength training programs that include weight lifting components. In a 2009 interview with Men's Fitness magazine, Alexander told how he regularly blasts his quads and hamstrings with incline leg presses before moving on to weight training movements like squats and power cleans. During multiple interviews after her 2010 arm injury, Chrissie explained how the injury was a blessing in disguise that allowed her to engage in focused strength training sessions that prepared her core and extremities for better performance. As early as 1986, Dave Scott explained in his book "Triathlon Training" how weight training conditions the nervous system and muscles for enhanced triathlon success, and Mark Allen wrote in a recent issue of Triathlete magazine that weight training is one of the most commonly overlooked means to improve endurance athletic performance.


Because endurance is primarily an aerobic sport, there is no need for a endurance athlete to build rippling muscles capable of producing enormous amounts of force. Since muscle takes significant amounts of energy to cool and carry, there is without doubt a point of diminishing returns as an aerobic athlete builds muscle. I personally began the sport of triathlon from the sport of bodybuilding, and some of my most painful memories of endurance competition come from the soreness, dehydration, overheating and overall discomfort associated with carrying 25 pounds of extra muscle.


But muscle mass is not necessarily synonymous with strength and power. For example, top Tour de France cyclists appear to have toothpicks for legs compared to powerlifters and bodybuilders, yet they are capable of producing nearly superhuman wattage on a bicycle. Champion swimmer Michael Phelps is one of the most powerful athletes in the sport of swimming, but does not appear to have significant amounts of muscle mass compared to other top male athletes in the sport. So how is it that a muscle can stay at a manageable, carry-able size for endurance sports, and yet still be capable of producing strength and power?


The answer lies in the relationship between the nerves, the muscle, and something called the motor unit. A motor unit is defined as a nerve and all the muscle fibers stimulated by that nerve. Muscle fibers are grouped together as motor units. If the signal from a nerve is too weak to stimulate the motor unit, then none of the muscle fibers in that motor unit will contract. But if signal is strong enough, then all of the muscle fibers in the motor unit will contract. This is called the "all-or-none" principle.

you can read the rest of his article at this link 

Do Sweat the Small Things

to prevent injury


By Bryce Thatcher


A few little things that may help prevent injury.


It is Spring which brings a lot of warmer weather and snow melt, forcing skiers to switch to alternative training methods, which for Cross Country Skiers means the beginning of running season or dry land training.

As a competitive collegiate ski racer, I remember this transition very well. I entered it having a huge heart and powerful lungs but lacking the bone structure to handle the pounding associated with running.


I ached for weeks as I transitioned. During this transition of seasons I developed a few simple tips that can help prevent injury. I have further honed and refined these over many years not just through years of competition as a ski racer in the winter but as a year round mountain runner. A few of these are simple and universal. Now, and during the past two years as a volunteer Track and Cross Country running coach for Desert Hills High School in St. George, Utah, these basic things have become more apparent than ever. With over 90 kids on the team, who tend to develop a wide range of problems, my focus is centered again on preventing injuries in the first place.


These suggestions are not all-inclusive and definitely not a substitute for a comprehensive training plan. For this, one should seek advice from amongst the many great coaches out there, or Trail and Ultra running athletes and mentors like Karl Meltzer and Krissy Moehl, both of which, I work closely with at UltrAspire.


Routine questions I ask of school aged runners when they come to me with aches and pains are the same each of us should ask ourselves as a part of our own training routine:



  1.  How old are your shoes? (Or, perhaps, how many miles do you have on them?)                                                                                                                                                                    I see a lot of terrific athletes running in shoes that may still look good from the outside surface, but are actually completely worn out for the purpose intended-giving adequate support between the ground surface and the bones and tissues of the feet. If there are foundation problems the effect will travel upward through the entire body. Depending on the style of shoe and bio-mechanic efficiencies of the runner and other factors, the number of miles available in a pair of shoes varies substantially. This is an especially difficult problem as shoes can be expensive for those of us who log a lot of miles and need new shoes more often. Red flags should fly if knees begin aching, or the shoes feel flat (like having a flat tire on a bike). Another sign is an increase in popping sounds coming from the knee area particularly when rising or sitting. These signals are probably all signs that the wearer has waited too long to don a new pair of shoes. Even if the shoes look good and appear to have a lot of tread, it's the foam cushioning that matters. If it has lost its effect, get a new pair of shoes! Shoes are so important that the second question is also about them.

2.     Have you recently switched styles of shoes?                                                                        

Often times we wait too long to buy a new pair of shoes and by they time we do, we instantly retire the old ones and transition into the new pair. This works fine if the shoes are the same brand, size and style as the old shoe; but, if most of you are like me, and like many of the kids on my team, we like to experiment hoping to find something that works even better--always seeking the holy-grail in shoes! This is fun and exciting but can also lead to injury. When we do get new shoes it is best to create a transition plan to the new pair of shoes. Because the huge variance in shape, amount of drop between the forefoot and rear foot, and flexibility all effect the way your body works with the new shoes, starting cold turkey into the new shoes often results in the body response of new aches and pains or even injury. I teach the kids to alternate between old and new shoes for a period of time to make sure that the body is given time to adapt. This may take time especially if the transition is drastic like going from a Hoka to a minimalist style shoe or the other way around. Shoes are made for varying terrain and those who run with different shoes on different terrain in the same week need to be extra mindful. Which leads to the next question.



3.     What surface have you been running on?                                                         
As many of our injuries are stress or impact related, I suggest that runners spend a large portion of their training on trails with a soft surface. In fact, I explain it this way to our team going from hardest surface to softest surface. Cement or sidewalks being the worst, then pavement, then track surface, then trails then grass. When aches and pain occur in the bones and joints simply changing to a more forgiving surface for a while will decrease the amount of stress related injuries. The first year I coached we ran more than half our miles on road surface. That year we were plagued with shin splints and other stress related injuries including stress fractures. As a comparison, our second season, we increased miles trained by the whole team, but spent 90% of these miles on trails. Injuries were almost non-existent. Be aware of your running surface and choose the softer option when available even if it is less convenient and requires driving to get to a suitable location.


4.     Have you adequately stretched and used effective foam rolling?       


Another thing that may seem insignificant, but is one of the most effective means of staying healthy, involves stretching and foam rolling. I am a real advocate of both disciplines. We teach our kids to stretch well AFTER each workout. We have a good routine of stretching that follows some simple core strength exercises that are done daily. I also suggest that the athletes foam roll at least 3 times per week. This is what I call the poor man's massage, but it is also so convenient, it can be accomplished without assistance on a daily basis. If my muscles do get tight I first foam roll and self massage the area, then if I am not successful myself, then I will seek a deep tissue massage from a therapist who understands runners and the areas that need to be worked and why. This is much different than what I refer to as a "fluff and puff" massage provided by most massage therapy locations. These feel good and serve beneficial purposes, but not adequate to keep an athlete training without down time.


5.     Do you pay attention to your own unique needs? 


After asking the above questions and learning from the answers, what is the next step? On our cross-country team I have runners that may be incapacitated quite literally from a "broken toe nail" on the one extreme, to others who never complain about anything and who may admit they have a problem only after someone else recognizes that their stride or something else is off. Everyone is unique and each runner must be mindful of even small changes to comfort levels, sources of pain and other issues, evaluate potential benefit in cross training with alternative exercises like pool running or biking, or whether it is time to see a doctor to assist in the quest for a more enjoyable running experience with optimal performance.            


I love working with young runners. They are like sponges and absorb the information that is given them. Those runners on our team that take these simple steps to heart and do them PREVENTATIVELY on a routine basis are the runners who consistently perform the best and stay uninjured. I am proud to say that the Desert Hills High School Cross Country team seized the 2013 Utah 3A State Championship title. It is very rewarding to be a part of such accomplishment-even when it all came by about just by helping to implement the small things that all come together to make an enormous difference in the long run.




Bryce Thatcher, innovator and inventor of hydration "packs", is a dedicated adventure and endurance athlete whose record ascent/descent of the Grand Teton of 3:06 stood for nearly 30 years. In 1986, he founded Ultimate Direction, which has become the market leader for the ultra-endurance athlete market. He later sold this business to Sierra Designs of American Recreational Products where he worked and continued to design all hydration until 2003. He also, co-founded Elite Creators, LLC. Which began to market Medical packs in 2002. In 2004, he went to work with Penguin Brands, Inc., and Nathan Sports Products, where he re-engineered the entire hydration line and continued to innovate the growth of Nathan hydration packs until 2010 with designs that continue to be marketed by Nathan. Because Bryce is an athlete and has always worked with athletes, he has a special expertise in bringing solutions to athletes everywhere.




Thatcher has worn his own packs for many of his own adventures: as a two-time All-American cross-country skier; while participating in an MSOQ adventure race in Lijiang, China; while pioneering "fast packing" on a record-setting run of Highline Trail in Wyoming's Wind River Range; while making a record sub-9 hour self-supported solo ride of Utah's, 103 mile White Rim Trail and in winning Idaho and Utah State Cycling Time Trial titles. He is an avid mountaineer and trail runner.


Bryce will always aspire to be an extreme endurance athlete. Not only because he loves pushing his limits but also because he feels it is key to keeping up with the evolving needs of the athlete and in furthering innovation and design. His ideas come to him in practice and develop intuitively from concept through marketing, in practice.


Check out his UltrAspire products at



Meet Emelie Forsberg
"Devoted Lover of the Mountains" .....Bliz Athlete

Brian & Caitlin Gregg
Bliz Athletes, Olympians 
Hoigaards in Mlps MN Friday 4-6pm 


A Fund-Raising Opportunity for Ski Clubs and Programs


Looking for ways to raise funds for your local ski or biathlon program?  
t2 may be able to help. If you have plans for holding an auction or raffle to raise funds for your club, we can sell you a Concept2 SkiErg at half price to be used as an auction item or raffle prize.


Here is how it works:

1) Contact Josh at Concept2.  You will need to provide the following information about your fundraiser:

*       Full name and address of organization

*       Contact person (name, address, phone, email, etc.)

*       Date of raffle or auction


2) Conduct your raffle or auction.


3) Provide the winner's name, address, phone and email, and pay for the SkiErg at half price plus shipping. Concept2 will ship directly to the winner after your event and when full payment is made. There is the choice of:


  • SkiErg with PM3 $365 plus shipping
  • SkiErg with PM4 $440 plus shipping
  • Optional Floor Stand        $115 plus shipping


Note:  Prices shown are the half price product prices. This offer is limited to one SkiErg per organization in a 12-month period.

 Check out the Ski erg at 


If you'd like more information on this offer please contact Josh Carlson at



Events and Destinations 




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. or complete updated information this spring/summer please visit


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! Visit today for both on-line and print-and-mail membership options.



Nordic Job Openings

Nordic Job Opening? email to post

 Momentum Northwest


Head Coach/Director wanted


Newly formed Momentum Northwest is seeking a full time Head Nordic Coach/Director to help develop and build a top tier junior racing program for the greater Seattle area. Seattle, a city of 2 million people, enjoys a vibrant Nordic community with over 50k of trails within close proximity. The ideal candidate should have significant racing and coaching experience at the divisional and national level.  The position involves coaching and mentoring Middle School and High School aged athletes and to help foster and grow Nordic Racing for the Seattle metropolitan area. The Head Coach will provide year round coaching and skier development. In addition, the Head Coach will help drive ongoing fundraising efforts. This program will allow the ideal candidate an opportunity to help shape the program and its trajectory.

Those interested should contact Coert Voorhees at

Soldier Hollow Legacy Foundation 


Executive Director  wanted


The Soldier Hollow Legacy Foundation (SHLF) Board of Directors is seeking decisive, focused, and visionary leaders to apply for the position of Executive Director. 
About the Soldier Hollow Legacy Foundation: 

A non-profit 501(c) (3) corporation based in the southwest corner of the Heber Valley, SHLF oversees the facilities and programming of the Soldier Hollow venue, which hosted the cross-country skiing, biathlon, and Nordic combined events during the 2002 Salt Lake Winter Olympic & Paralympic Games. Today, Soldier Hollow is a year-round facility focused on recreational, youth, and elite level sports programs. Soldier Hollow also provides winter snow tubing and hosts multiple events during the summer. At all times, the organization and its staff work to promote Olympic and Paralympic ideals, and expand opportunities for people in the communities it serves.

  Overview of Position:

Reporting to the Chairman of the Board of Directors, the Executive Director ensures the consistent excellence of programming and facilities in furtherance of the Foundation's mission. 


Major Functions & Responsibilities:
1. Executive Leadership -- Translates the mission of the Foundation and intent of the Board into day-to-day operational excellence. Responsible for the culture within the organization.
2. Board Administration & Support -- Informs and advises the Board on the activities of the Foundation, allowing it to fulfill its governance role.
3. Personnel Management -- Recruits, leads, and mentors the staff, providing direction and motivation to both paid and unpaid individuals. Promotes a collaborative and respectful work environment.
4. Budgetary -- Prepares the annual budget for review and approval by the Board. Prudently manages finances with appropriate accounting controls. Cooperates with independent auditors in their review of performance, and thoroughly considers recommendations.
5. Facilities Management -- Oversees the operations and maintenance of the Soldier Hollow venue and related facilities. Manages the long-term maintenance plan and carefully prioritizes investments as they align with the Foundation's mission and financial strategy.
6. Safety -- Properly manages risks inherent in operating a sports-oriented facility. Proactively works with stakeholders to incorporate concerns about safety into policies and procedures.
7. Programming -- Grows opportunities for recreational, youth, and elite level training in cross-country skiing, biathlon, and Nordic combined at the venue, including continuation of partnership with the Soldier Hollow Charter School.
8. Events -- Collaborates with event organizers on the successful hosting of events at Soldier Hollow. Solicits new events consistent with the Foundation's mission to expand year-round use of facilities. Partners with community governments and organizations to integrate events into the local tourism framework.
9. NGB Cooperation -- Works with the U.S. Olympic Committee, U.S. Ski & Snowboard Association,
and U.S. Biathlon Association to align event hosting and programming strategies with national
high performance goals.
10. Revenue Generation -- Thinks creatively to launch new activities, products, and events
consistent with the Foundation's mission. Researches grant and partnership opportunities to
offset maintenance and programming costs. Establishes collaborative relationships with state
government and other entities to drive investment in the venue.
11. Contracts -- Negotiates, manages, and reviews contracts with partners and event organizers on
behalf of the Foundation. Keeps the Foundation in good-standing as a concessionaire of the
State of Utah.
Applicant Qualifications:
1. Significant experience managing organizations with annual revenues of $1 million or more.
2. Demonstrated revenue generation and budget management skills.
3. Experience in sports programming and events, with a passion for Nordic sports.
4. Strong and proven leadership skills, including the ability to inspire and motivate, communicate
effectively, solve problems, mediate conflicts, build relationships, and make decisions.
5. Working knowledge of non-profit organizations and experience working with boards of directors
and volunteers.
6. Knowledge of ski trail grooming, snow-making equipment, and maintenance.
7. Ability to oversee the move of the venue's ticketing systems online.
8. Functional-level knowledge of marketing, public relations, grant writing, contract negotiation,
information technology, and human resources.
9. Understanding of liability and legal issues inherent in operation of a sports-oriented venue.  


No later than May 15, 2014, please submit a one-page letter of interest, a resume, and three professional references to the Foundation's Hiring Committee at 

Questions may also be directed to this email address.  

 US Pole Company


The United States Ski Pole Company is seeking one summer employment position. At least 18 years of age, located in either the U.S. or Canada, and have excellent organization and communication skills. The position is commission based with incentives, which can lead to other future business opportunities within the skiing industry. A good job for a post-college or current student. If you're looking for flexible hours that will mesh well with your training schedule, this would be ideal. Please send resume's and/ or questions to Andy Liebner at


Backwoods Mountain Sports


Backwoods a nordic, backcountry, bike, water sport and camping specialty shop in Ketchum Idaho is looking for a lead buyer and manager for its hard goods department. Experience necessary. Please send resumes and questions to 

or call Andy Munter at 208-726-8818.



Job Opening






               American Birkebeiner Ski Foundation


Race Operations Event Operations / Race Director

Applications Due by May 1


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
Like us on Facebook
In This Issue
Ask Us
Wax Nerds Wanted
Spring Skiing
Ice under your Bar
Strength Training
Sweat the Small things
Emelie Forsberg
Team Gregg sighting
Fundraiser Opportunity
Events & Destinations
Nordic Job Openings
nnf word
Support Tomorrow's Nordic Stars Today
find the time
The one gift you receive at birth is time.  You'll never have more  than you have today.  Find the Time.

roller skis for perfect training

25 Medals for Bliz Athletes 


Start Kick Waxes

Start Wax  and Poles Explained

Salomon Nordic

Salomon Nordic
on the Worldloppet

Mt Borah

Noname Banner Final

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!
For more information go to 

ski erg


Salomon Nordic
Bliz Active Logo


Keep Focused




Bliz America Blog

BLIZ America Dealers



For more BLIZ USA info 


proflip marit
Salomon Nordic

roller skis for perfect training

Like us on Facebook