Volume 16 Issue 2: May 8, 2014
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16th Year of SkiPost
May 1 is the traditional start of the training season. For this reason It marks the start of SkiPost's season. This is SkiPost's 16th year of sharing Nordic knowledge.  
Please share SkiPost with your friends 
Ask us, We Answer

Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at 
Which Bliz for the Trails, Nordic & Town?

OK I busted my old sunglasses and need new ones. All your advertising convinced me to check out Bliz. Now that I did I realized that Bliz are quite affordable so I will get some. But which one? What model should I get for Nordic and Trail running that will not make me look like a race geek if I wear them around town?

We would suggest the Tracker.

It is a glass worn by Nordic World Cup winner John Martin Sundby and Noah Hoffman when racing, and also Emilia Forsberg when ski mountainering or trail running  and members of the Salomon US Trail Running Team and me as my about town RX glasses. It fits a wide range of faces and can be adapted to make it frameless and also comes with both low light and bright light lens sets.  


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.

Skintech Fit


After reading Andy's clear explanation of skate ski fit, I am hoping for similar details on selecting classic ski length. For a weight of 63 kg (height 5'7"), Atomic says I am in the middle of the weight range for a  191 'Hard' and on the light end for  198 'Medium' for their Skintec waxless. I am an older Master Skier (i.e. limited power) but have good technique and my other classic skis are a cold, zero and Klister Fischer 197cm'Mediums' .   


The skis would be used for racing longer events where conditions are warm, but might vary from soft hard wax to soft klister over the course. Will the shorter, stiffer ski have less snow contact and have less problems with "suction" in these wetter conditions? Will they provide better control on challenging downhills? How else might the short stiff differ from the longer medium classic?

Old Master


Dear Old Master,
As someone who spends the a large part of every season on the Skintec skis due to the extreme ease of use, quiet glide and universally bomber kick, I would recommend the 197.


The shorter ski will have a slightly shorter glide surface, easier kick and more splay, but for a skier with good technique, the longer ski will be faster in nearly every snow condition with better glide and less drag. With solid technique, kick will be not be a concern.


I believe the higher, stiffer, longer camber of the longer ski will also be a bit better in combination with an aggressive structure and a floro treatment for the base and skin in wet or "Klister" snow conditions.


In conclusion, all of the testing I have done, as well as the feedback from all of the demos with this ski, is to ski the longest stiffest ski you feel comfortable with.


Hope this helps,


Isaac Wilson



Andy's note, 


Isaac is referring to waxless skis in general and the Skintech in particular in in his note to ski the stiffest ski you feel comfortable with. For waxable classical skis I would recommend you ski the softest ski you can get glide on. A ski flexed at just over 50% of your body weight. Many people have classical skis that are too stiff and their technique and ease of kick and enjoyment of classical skiing suffers as a consequence. 


Andy at SkiPost

More Strength


While XC racing and training this past season (as well as while backcountry skiing) I felt like I needed more muscle strength to augment my aerobic fitness.  This feeling was reinforced as I watched my son's ski coach working with the teenage athletes on strength and agility drills during their dryland workouts.  He has also suggested that they do yoga as well.I'd like to start some an off-season workout program and am wondering what you'd recommend for an XC specific strength and agility workout tailored to a fit mid-fifties man.


signed feeling weak


Dear feeling weak 


Strength training for a man your age is not going to be a whole lot different from what it would be for your son. You're going to want to incorporate in your program exercises that target all of the muscles in body(legs, arms, shoulders, and core).  Focusing on one specific aspect of strength, will eventually lead to muscular imbalances and injuries. Exercises should be performed to ones ability, and the focus should not be on lifting the most weight you can but performing the exercises correctly with full range of motion. I tend to start anybody on higher reps (10-20) and lower weight. That way the can start building muscular endurance all while learning how to perform the exercise correctly. Only then would I ever recommend increasing the weight significantly. Another big thing that tends to happen with growing older is the loss of flexibility. Incorporating stretching should become a daily occurrence before and after training. Doing yoga is a good way at combining your strength sessions with stretching.


CXC Academy is a good resource for anybody looking to get more out of their training. The program offers a full year round training plan for both strength and aerobic training that can be tailored to your abilities. The strength plan includes demonstration videos of all the exercise that help you make sure you are performing the exercises correctly.


Andy Keller

CXC Development Coach 

  **Sign up for your free trial and check out the video library on CXC Academy for demonstrations of strength exercises.   


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Noah Hoffman 

Start's his season 



I am SORE today! Yesterday was my first real training day of the year. It was all upper body based (with a two hour double pole and strength), and now I can barely lift my arms.


My training plan for the first several weeks is way more specific than I am used to this time of year. Here's what I'm looking at for the first week of training, beginning yesterday.

  • Wed. a.m.: Outdoor Double Pole on Roller Skis
  • Wed. p.m.: Strength
  • Thurs. a.m.: Treadmill Classic Technique Roller Skis
  • Thurs. p.m.: Treadmill Skate Technique Roller Skis
  • Fri. a.m.: Mountain Bike and Roller Board
  • Fri. p.m.: Strength
  • Sat. a.m.: Outdoor Double Pole on Roller Skis
  • Sat. p.m.: Off
  • Sun. a.m.: Run and Roller Board
  • Sun. p.m.: Road Bike
  • Mon. a.m.: Strength
  • Mon. p.m.: Treadmill Classic Technique Roller Skis
  • Tues. a.m.: Treadmill Skate Technique Roller Skis
  • Tues. p.m.: Outdoor Double Pole on Roller Skis

I'm a little bummed not to have very many sessions where I get to do the training methods that I really enjoy. (Those would be trail running, mountain biking and skinning.) However, I do not believe my general fitness and leg strength will be a limiting factor next year. They never have been in the past. I believe this plan, which is designed to address my weaknesses, will help me reach my goals next season.


The classic technique work on the treadmill this morning went well. I started off with a couple of dry-land activities including a static plank core exercise, arm and leg swings, a kick-double pole imitation drill and some weighted arm pull-downs to work on a good arm position for a powerful poling motion. I then moved to the treadmill where I did kick-double pole technique without poles for an hour. I then picked up one pole, without a strap on it, and continued doing kick-double pole for the remainder of the session. (I posted my technique coach Zach Caldwell's thoughts on my technique yesterday.)


nnf word   

Support Tomorrow's Nordic Stars Today


Buck Convention


By Pete Vordenberg for NNF 


Conventional wisdom says it is time to kick back and rest, do nothing and recharge your battery. But are you sure that is what you need to do? It could be, perhaps you have been racing hard since early November, traveling the World. Perhaps you have over-done it in training this year. Perhaps you need a big rest right now. Probably you need a bit of rest but spring offers a great chance to make gains beyond pure rest. Like many skiers you have likely knocked your training back considerably leading up to your big races late in the winter and probably those hours have not come back up. Likely you have raced twenty or twenty five times this winter rather than 40 or more times and traveled on the weekends except for a few big championship trips. 


Maybe you traveled overseas once. And most likely you have learned something this winter that you need to improve, drastically improve if you have big goals in mind.  After a bit of rest this can be a great time of year to take on a specific task. Back in 1991 after a great season living and racing in Sweden I determined that I needed way more pop in my legs. It became an obsession and I told myself I would do plyometrics twice a week or more all summer starting as soon as possible. In Sweden we raced into late April and I set out immediately after the season doing plyometrics to gain that pop.  It was a huge focus for me all summer and I began the week after the last race. of the season. My motivation was high, that winter I failed to make the Junior World Team. The following winter, after a very focused off-season that began early in the spring, I made the Olympic Team.


Take an honest assessment of where you are. Layering tired on top of tired isn't going to help.  But if you have big goals and if you have picked a few things or, even better, one big thing that you really need to improve, start now. There were many excuses floating around out there after various team selections this past winter.  Take yourself off the bubble, take some potential excuses off the list now. That doesn't mean you necessarily have to lay on big hours (though maybe it does if a good training base is what you lack). But if you have big goals don't be afraid to buck convention.  Another piece of conventional wisdom is that good things come to those who wait. Well, I can't really think of too many cases where that is actually true.  Your goals are not waiting for you, you have to go after them.  It is spring, the trail is fresh.  Get up and get started.

Support the NNF and Support Tomorrow's Nordic Stars Today
learn more here

Becoming a Nordic Ski Instructor


How does one go about getting certified as a nordic ski instructor?

Thanks for any insight that you can lend.


From Scotty McGee, PSIA Nordic Team Coach:

Hi P!


Thanks for asking...PSIA/AASI (Professional Ski Instructors of America/American Association of Snowboard Instructors) has 9 divisions nationally, and while we do agree on Certification Standards, the process in each division varies somewhat. In some divisions, the first step is through a member school, so you may want/need to get affiliated with a nordic center/ski school first.


The divisional websites typically have a roadmap to certification, or certification handbook, to lay out the process from joining to getting Level 3 certification. Here are the websites for the various divisions (One might need a map to determine where divisional boundaries lie in some regions). Eastern:, Central:, Rocky Mountain:, Norther Rocky Mountain:, Intermountain:, Northern Intermountain:, Western:, Northwest:, Alaska:


The Level 1 certification is typically the first stepping stone, usually a 2 or 3 day event, and is a combination of clinic and assessment for meeting the certification standards at that level. These events are highly educational, and orient participants to technical and teaching models, movement analysis, and resources that the organization, divisionally and nationally, has to offer.


The Level 1 process usually involves a workbook, to be done prior to registering (workbooks available online), which involve referencing and applying information found in the manuals. The Core Concepts Teaching Manual, and the Nordic Technical Manual may suffice, but the workbooks also call for information found in the Children's Educator Manual, to ensure that instructors have exposure to considerations and tools for teaching kids.


Check out your divisional website to glean more details, and consider the (national) website as an another invaluable resource. I hope I've answered your question; please let me (or SkiPost) know if there's more you'd like to know.



Scotty McGee

PSIA Nordic Team Coach

Mobile Wax Room-Workshop For Sale





1987 Barth 24' Mobile Office


The ultimate Mobile Shop/wax room/work/office.

Barth Mobile offices are seldom available. 

All Aluminum Construction, over $100,000 when new.

Engine, chevy 454, runs great, recently serviced. 10+miles/ gallon.

Double wide, aluminum machine grade tool boxes.


Love it just too small for our needs. Very low mileage for its age. We are looking for a good home so that we can be sure that this vintage vehicle will receive the care and appreciation that it deserves. Asking $12,000


email dhenryrep@gmail.comcom


More details here


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.



 Check out the Ski erg at 


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



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. 

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


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
16th Year
Ask Us
Which Bliz
Wax Nerds Wanted
Skintech fit
More Strength
Noah's Season Starts
Buck Convention
Ski Instructor
Mobile wax room
Fundraiser Opportunity
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.

25 Medals for Bliz Athletes 


Bliz America Blog

BLIZ America Dealers



For more BLIZ USA info 



Start Kick Waxes

Start Wax  and Poles Explained

Salomon Nordic


Woodski roller skis, 
chosen by US Olympians

Mobile Wax Room for Sale
Salomon Nordic
on the Worldloppet



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 

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Salomon Nordic


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Keep Focused


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