Volume 16 Issue 15: Aug 7, 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 

Find your strength and weakness.


Dear SkiPost, 

Every year  "late summer" you send out a training guide that is very useful for finding and training your weakness.  It ask about how far can you go?

Can you sprint up every hill?  Do you feel like you could ski all day?

Can you only ski really fast for short periods of time?


Can you send me the guide?


Rock on





Athlete Self Analysis


Place a check in the box on the right that best agrees with the statement on the left.  

 YesSort-OfNot ReallyNo
I can ski forever    
I do best in 50km races    
I do well on long gradual hills    
I do best in 30km races    
I do well with an even race pace    
I can only go medium hard/fast    
I do best in 15km races    
I rule!    
I do best in 10km races    
I can go very hard/fast    
I do well with a varying pace    
I do best in 5km races    
I do well on short, steep hills    
I do best in 1-2km sprint races    
I have a great sprint    
Checks moving from upper left to lower right indicate strength in Endurance and a weakness in speed. Checks moving from upper right to lower left indicate strength in speed and a weakness in endurance. Checks pushed right in the middle of the graph indicate a high-end fitness weakness, such as low Vo2, lactate threshold and/or poor economy. Only testing at a qualified lab can determine where your physiological weakness in this zone lies. 

You can gain some beneficial information from analyzing your performances in your five best and five worst races. See if you can find trends that might help indicate your strengths, weaknesses (area's of greatest opportunity) with regard to fitness, strategy, diet and your race and pre-race habits. Things to consider are the race distance, technique, individual or mass start, snow and weather conditions (cold/warm, soft/hard tracks), course type (hilly, flat, steep, gradual), strategy (start hard/easy, attack the hills or ski an even tempo), nutrition (general, morning of, day before), other (travel, sleep, emotional state, race size.)


Training with Alex Boeuf 

Inspirational Training Video

Bessans Training 2014
Bessans Training 2014


2014 Birkie Skier Development Grant Program is now open!

Birkie 2012 Champion Tad Elliott leads local Hayward High School Nordic Ski Team to Torch Lighting at start of 2014 Birkie Week

The American Birkebeiner Ski Foundation annually provides grant funding to skier development programs throughout the nation. We encourage any cross country ski organization to apply-youth and adult! 


Link to Skier Devo Grant page on


Photo Credit:

Darlene Prois


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

and a Video by Skyler Mullings
U.S. U16 Camp 2014 | Jackson, WY
U.S. U16 Camp 2014 | Jackson, WY

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)


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.



American Birkebeiner
Wave Closures!
Register now before its to late.
Over 8,300 skiers have registered!
That means we're OVER 75% FULL
& waves are beginning to CLOSE!

Birkie Classic Wave 3 - CLOSED
Birkie Classic Wave 4 - CLOSED
Birkie Classic Wave 7 - CLOSED
Birkie Classic Wave 8 - CLOSED

The following waves are VERY!! CLOSE to capacity:

Skate: Waves 2 & 3
Classic: Waves 2 & 5
When a wave closes, upon registering you will be placed in the next available wave. 

*Please remember, due to our new registration system, you must REGISTER AS A GUEST
Questions? Email or call 715-634-5025 

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.


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
Like us on Facebook
In This Issue
Ask Us
Self Analysis
Alexis Boeuf Video
Birkie Development Grants
Plans and Clubs
Rendezvous Run
Birkie Waves cloising
Nordic Job Openings

nnf word
Support Tomorrow's Nordic Stars Today

Bliz Active Logo

Bliz RX

Emelie Forsberg
SkyRunning World Champion
 selects Bliz Tracker 

25 Medals for Bliz Athletes 





Bliz America Blog

BLIZ America Dealers



For more BLIZ USA info 





find the time
The one gift you receive at birth is time.  You'll never have more  than you have today.  Find the Time.








Start Kick Waxes

Start Wax  and Poles Explained




UltrAspire RIBOS

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 

ski erg





Bliz Active Logo


Keep Focused



proflip marit

Like us on Facebook