Volume 16 Issue 14: July 31, 2014
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Ask us, We Answer

Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at 
Go Hard 
Dear SkiPost,

Can you please remind me to do intervals? Otherwise I just go out and do the same medium hard run every day. 

signed, no progress

Dear no progress, 

You are reminded that if you go medium hard every day you will only be able to go medium hard in your next race and your friend who has very easy days and very hard days will beat you. Even if he eats Ice Cream every night.
Andy at SkiPost.
Bliz RX? 
Dear SkiPost,

Does Bliz do RX?

signed blind without them

Yes  Bliz does RX

NNF Update
U16 Camp Jackson Hole

Check out photos and feedback from athletes at the U16 Camp

a few athlete quotes below:

"Sage brush doesn't exist in Vermont. It smells good and is everywhere out west. Coming from sea level makes it hard to breathe. You have to focus on deep inhales. "
Forrest Hamilton (Vermont)

"It is our second day in Jackson Hole, at the U16 national camp. Despite the high altitude in comparison to Minnesota and my sky rocketing heart rates, I have been able to complete some quality workouts with some amazing views. Today we skied to Jenny Lake, and in the afternoon, we did a strength session in the pouring rain. It's been super fun meeting other athletes from around the country who are all motivated and exited about skiing, and I look forward for the rest of the week."

-Hannah Rudd MW


"I was really excited for the USSA u16 camp in Jackson Hole. I'd never trained out west or at altitude before and was excited to try something new. I've had a ton of fun so far. On my first day, Saturday, I got to meet many new skiers. I like to put people in place of names on result lists and get to know the people I'm racing with and make new friends. I like being with a group of people who all love and are committed to Nordic skiing. In comparison to my home in Hanover, NH, Jackson Hole is hot and dry. Where I live, there are trees everywhere so seeing grasses and open hills feels strange. I really have enjoyed our workouts so far. We've ran, bounded, and roller skied. I've learned many things about bounding technique, as well and skate skiing. In my free time I've played soccer and ultimate Frisbee andmet new people. I'm excited for the rest of the week (especially the hill climb) and am really enjoying training with people like me from all over the country."

- Adam Glueck (New Hampshire)



Can you tell me if Bliz offer a frameless sunglass? I do not like seeing the top or bottom bar. 

Why yes,  Bliz offers the Tempo. 

2 lenses, infinitely adjustable temples and nose piece plus strap, starting at only $99.95

Training Modes

Dear SkiPost,


I just started skating skiing last winter and did one race. I am 42 and wish to improve. What else can/should I do besides run?


Signed Beginner,


Dear Beginner,


There are many things you can do. If you really want to improve you should find a local club to join its masters training group. Also check out the article below on the academy/resources CXC offers.


Here is an outline of Nordic Training Modes.


Skiing and Rollerskiing
Used for: Endurance, intensity, speed, recovery, racing. Strength - no poles skating, double-pole and single pole only sessions. 

Running and cycling
Used for: Endurance, intensity, recovery, racing. Bounding: Used for: intensity, speed, strength. 
How: Bounding can be done with or without poles. The motion should closely imitate classical skiing. To focus on strength and explosiveness do shorter intervals focusing on getting maximum distance with each bound. For intervals try to use the explosiveness, rythom and intensity that imitates ski racing. 

Ski walking 
Used for: intensity, endurance, strength. 
How: Skiwalking can be done with poles, but is generally done without them. It should closely imitate classical skiing. It can be incorportated into running endurance sessions on steep and/or long uphills and be used for intervals on uphills. Poles should be about 2 inches shorter than poles used for classical skiing on snow. 

Spenst (dynamic ski specific plyometric exercises) 
Used for: developing explosive power and strength. 
How: The focus is on getting maximum distance on each of 10 to 15 hops. Do sets of 10 to 15 hops and take full recovery (2-3 mins) between sets. Skating spenst can be done by hopping from side to side in one place, or jumping sideways up a steep hill. Classical spenst can be done by hopping on one leg at a time up a steep hill, or by bounding with both legs up a steep hill. Be imaginative, and warm up and down very, very well.


Justin Easter back in the day


Used for: developing overall maximum-strength and muscular balance. How: Use a wide variety of lifts that cover all major muscle groups. 


Used for: developing overall strength-endurance and muscular balance. 
How: set up a circuit of exercises that alternate stomach, back, legs, arms. Spend half a minute to a minute and a half at each station and move from one station to the next without stopping. 

Andy at SkiPost

Training Plans and Clubs

Mlps/St Paul


Hi - I'm about 2 years into Skate Skiing and have been looking for some details on what the best weight and endurance training exercises are to help me prepare for a couple 54k races this summer. I'm afraid that due to a running injury, I can't run must more than 5 miles (but skiing is OK). I belong to an athletic club and spend about an hour, 4 times a week, doing cardio activities but now need to work on muscle training and endurance (and I'd prefer to be outside, obviously). Do you have any recommendations (or great websites with good info) specifically geared towards skate ski dry land training?


BK,  Minneapolis, MN


Dear BK,


In Minneapolis MN you have many resources.


Three that we work closely with are 

Loppet Nordic Racing and Endurance United and CXC


Loppet and Endurance are MN/St Paul based and have good options for group workouts at various fitness levels. While CXC is Central Cross Country and has many resources to aid you. 


Below is more details from CXC.


Andy at SkiPost





CXC has developed the most comprehensive online training plan system specific to cross country skiing.  CXC Academy is an online, subscription based page developed by the professional coaching staff at CXC including our former head coach, now US Ski Team Development Coach, Brian Fish.  


CXC Academy Members have full access to a year round plan broken down into daily sessions as well as a huge library of videos explaining technique and specific drills.  Workouts include every element of ski training.  Strength, anaerobic threshold intervals, VO2 max intervals, general distance, specific strength etc.  


The training plans can be tailored to your specific ability level and are set at novice (250 hours/year), intermediate (400 hours/year), and advanced (550 hours/year) level as well as two additional plans written for Birkie (4 month plan) skiers and High School skiers.


One feature of CXC Academy that is often overlooked is the prioritization of workouts.  Each session is labeled with a level of importance.  If you are already committed to a group bike ride with your friends on Thursdays, no sweat.  The training plan makes it easy to cut out or substitute different workouts.


Try out our 5 day free trial!


For those looking for a more hands on coaching experience, we have the CXC Masters Team.  Meeting in Chicago, Milwaukee, Rice Lake, Madison, Duluth and Wausau monthly, masters team members have the opportunity to fine tune their technique with our coaching staff in person.  CXC Masters Team members are invited to gather for Masters Team Camps, held in Cable WI, as well as our yearly Thanksgiving Camp which is traditionally held in West Yellowstone.


For more details on the CXC Masters Team visit





Oh, and as always, keep reading SkiPost! Tons of good information being passed on here!  


Thank you,


Andrew Poffenberger
Sports Manager, CXC





The Yellowstone Rendezvous Trail


You have skied it, now you can run it.



Bjorn Daehlie Team Apparel

finally available in US. 


It is so new they do not have an English translation. 

So check out the images below.

and find a Norwegian to read it for you.


Top Quality Fabrics

 Norwegian Racing Fit 


If you manage a Team in need of new, rare apparel 

contact Andrew from Bjorn Daehlie at




If you manage a Team in need of new, rare apparel 

contact Andrew from Bjorn Daehlie 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.
Nordic Job Openings

Nordic Job Opening? email to post


Head Development Coach & Assistant Coaches


Boulder Nordic Junior Race Team (BNJRT) seeks candidates for Head Development Coach and Assistant Coaches. The Head Development Coach will be responsible for overseeing development of younger skiers (U14-U8) and assisting (and collaborating with) the Head Coach for older skiers (U20-U16). Assistant Coaches will primarily coach younger skiers with options to assist on race weekends. We seek coaches that are able to teach classic and freestyle techniques to athletes from 8-19 years old with varied skiing and athletic backgrounds and are able to find creative ways to integrate fun into training.


The Boulder Nordic Junior Racing Team is a Cross Country Ski Team for kids from 8-19 years old in Colorado's Front Range. There are currently over 50 kids on the team. We provide a positive experience for kids who want to have fun while learning to ski fast. Skiers learn both skate and classical Nordic skiing techniques. Positive attitude and sportsmanship are stressed. Some team members seek high-level competition while others take a recreational approach to the sport and do not compete in races. The race season is centered around 4 race weekends sanctioned by Rocky Mountain Nordic in Colorado and Utah. Over the last two decades, many skiers from our team have competed at the national level.


Our season starts with Fall dryland training in and around Boulder. Older skiers train Mon-Thurs after school and younger skiers train Tues/Thurs. After a Thanksgiving Camp at West Yellowstone, we start our on-snow season at the Eldora Nordic Center, with occasional skiing in Boulder (when snow permits).  Older skiers practice after school Mon - Thurs.  Younger skiers practice Tues/Thurs.  All skiers practice Saturday morning 9-11am. 


About BNJRT:

About Boulder:

About Eldora Nordic:


Interested applicants please send a resume (PDF attachment) and cover letter (can be the body of the email) to the BNJRT Board of Directors at: The BNJRT BOD will review applicants and conduct interviews in the coming weeks.


Grand Mesa Nordic Council Operations Manager

GMNC's Operations Manager plays a key role in the continued success of the organization. The condition and over all ski-ability of the trails is our primary product. Proper trail preparation has a major impact on
our skier days, related trail head donations, and membership numbers. This is a seasonal position, and wages will be commensurate with qualifications and previous working experience. !
The Operations Manager reports directly to the President of GMNC and serves at the pleasure of the Executive Board. Direct supervision is exercised over GMNC hourly groomers and the Director manages
vendors and contract grooming of trails.

Grand Mesa Nordic Council Membership Director
The Membership Director is a seasonal position (September-May). The Membership Director is responsible for maintaining existing memberships with the GMNC by proactively communicating with members and acquiring new members by engaging in effective marketing. Close communication and cooperation with GMNC's Treasurer is paramount to success in this job as tracking of donations, donor database and donation information is managed and executed by the Membership Director. !

Both positions are part-time and seasonal, but gives skiers support for very high altitude training (i.e. above 10,000'). 


To Apply: Send cover letter and resume to GMNC President via e-mail at 


more info at 



Teton Valley Ski Education Foundation


Junior Nordic Head Coach


Teton Valley Ski Education Foundation (TVSEF) based out of Driggs, Idaho, wishes to retain a head coach who will have primary responsibility of coaching our middle school and high school aged team members.  The head coach will also have the responsibility of the day to day planning, administration, and oversight of all our Junior Nordic Programs.  The job will be salaried and seasonal from approximately October - March.  Contact Dan Streubel at for further information and to obtain a detailed job description of our head coach position.


American Birkebeiner Ski Foundation Appoints

Allan Serrano 

New Director of Race Operations 



The American Birkebeiner Ski Foundation (ABSF) has appointed Allan Serrano as its new Director of Race Operations. Serrano will replace Shellie Milford-who served in various capacities for 13 years and then Director of Race Operations for the past 15 years-announced her retirement earlier this year.


Serrano brings to the American Birkebeiner his experience in leadership and management needed to be a successful Race Director. "I have a sense of the pride and ownership embodied in the greater community surrounding the Birkie. The brand is successful due to the diligent work of staff and volunteers over the years. I see the critical mission of this position is working with the Chiefs and volunteers to uphold the tradition and values, as well as developing changes to keep the experience current for all of the constituent groups," Serrano said.


Previously, Serrano has served as an International Ski Federation (FIS) Technical Delegate which has created opportunities for him to work with race organizers and regional event staff. Serrano's technical, communication, and organizational skills have grown to the point where he has been involved at the highest international level as a technical delegate and homologation inspector, working with organizers in Asia, Europe, and North America." Serrano was appointed as the TD for the 2014 American Birkebeiner.


More Details Here


Summit Nordic Ski Club 
New head coach 
Olof Hedberg  

Summit Nordic Ski Club hires Olof Hedberg as head coach
Olof Hedberg begins the head coach position on September 1, 2014.
He is originally from Sweden and started ski racing at age three. For the next 23 years racing became his way of life. Throughout his 20's he raced professionally and was ranked top 160 in the world on the FIS ranking list. In 2004, he got an offer to work with Fredrik Landstedt and the UNM ski team. This position provided the opportunity to coach and pursue a Master's degree in finance.
During his time at UNM the team finished 2nd and 4th at NCAAs. He graduated with a MBA in Finance with a 4.0 GPA and spent 6 years working for RBC Capital Markets in New York City. While in New York, Olof also became the team captain for New York Adventure Racing Association's (NYARA) elite team. He is the race director for NYARA's Jersey Inferno, a 10 hour adventure race in northern New Jersey that is sponsored by NYARA. "SNSC has a fantastic reputation in the ski world and I am honored to be a part of such a success story," said Olof. Summit Nordic Ski Club is excited to have a person of his caliber take over the lead coaching position.
Olof may be reached at

Steve Cook Named TUNA Head Coach


The Utah Nordic Alliance (TUNA) is very pleased to announce that Steve Cook has been hired as Head Coach to lead TUNA's Nordic skiing program. Steve has extensive experience in Nordic skiing as both a competitor and as a coach.


I have been a TUNA member since before I started racing on the World Cup circuit and have always felt that TUNA is a big part of why I love Nordic skiing. As I am given the reins of this solid program, it is a homecoming of sorts. I feel privileged to be able to coach for TUNA, not only to help every athlete succeed, but also to help skiers at all levels develop a lifelong passion for this sport and the Wasatch Front Nordic community."


 "TUNA is excited to have Steve Cook stepping into the leadership position with our long-running and successful Nordic skiing programs." said Tom Bonacci, TUNA president.  "Steve's experience in coaching junior skiers and his personal experience and success at the highest levels of international competition will be a tremendous asset to our programs."


 Steve will be directing TUNA's Winter and Summer training and racing programs for Comp and Junior Comp skiers as well as helping to guide TUNA's Recreational, Learn-to-Ski, and Masters (adult) programs.


Steve comes to TUNA after having served most recently as Head Coach for the Park City Nordic Development Program.  Steve's extensive individual competitive accomplishments include:


            2006 Torino Paralympics

                        Gold Medal 5km Skate;
                        Gold Medal 10km Classic;
                        Bronze Medal 20km Classic 


and many many more...


Steve plans to begin coaching with TUNA on Monday, August 4th, 2014.

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
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In This Issue
Go Hard
Training Modes
Plans and Clubs
Rendezvous Run
Nordic Job Openings
New Hires

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