Volume 16 Issue 20: Sept 11, 2014
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Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at 
Chicago Skiing

From Chad Giese 


Hello Chicago Nordic Skiers, 


We are close to getting groomed cross-country ski trails in Wilmette!  In order to get this rolling, we need to show the Wilmette Park District (Chicago's North Shorethat there really is an interest in cross-country skiing in the community and surrounding communities.  If you would be interested in getting out on some firm tracks for both skate and classic skiing, or know of people who would, please go to the below Facebook page and "like" it.  Pass it along to anyone you think may be interested.  So far, in just one week of the page being open, over 150 people have "liked" the idea and commented that this is would be great. I definitely think so!

See you on the trails this winter.


Ski on,


Why Start?

I know you have answered this before in SkiPost but I can not find the answer? I know SkiPost is associated with Start wax. So why is Start wax any different than Swix, Toko, Rex .... and the rest of the brands? Bob ski coach from MN.

Start's motto is "Get More" and it lives by that motto by delivering more. This family owned company makes its waxes in small batches in the shadow of the ski jumps in Lahti, Finland. It is #1 Wax in Finland and Russia and #2 in Sweden. It lives by the Get More goal by putting more into each block and tin of wax. 

It's gliders deliver more hardness for speed+durability and wax temp accuracy. Its Fluorinated waxes have a higher % of specialty Fluors for more more moisture management and greater speed+durability. It has more types of gliders and kickers than other brands so you can select a range perfect for your snow type. Its poles are stiffer with lower swing weights per $. It spends more on product development but less on athlete marketing so it is not as recognized.  But check out the entire product line in its catalog here to see how much more you can get with Start.

Jukka and Wax Collection

Jukka Jarvinen, Start founder and CEO with his wax collection

How I Got Fit For The Season
David Lawrence's One Tip

It's way popular. Everywhere you turn, there's another one just like it. It's trendy. It's... Obstacle Course Racing. 

I admit, I pre-judged the entire genre. Do you really need mud, barbwire, food coloring, climbing walls and tutus to get you to go out and run? 

Or at least that's what I used to think.

Now, I'm a total devotee to obstacle courses.

But first, let me back up.


Early this spring, I refocused my training on easy, slow movement accumulated over an entire day, something I call Low Intensity Daily Volume (LIDV). Additionally, I focus on moving my entire body through a full range of motion, sometimes with, sometimes without, resistance during the day.


Low Intensity Daily Volume (LIDV)

For example, using a treadmill under my desk, I can walk and work for hours and miles. The increase in Low Intensity Daily Volume pays dividends combined with a few hard efforts throughout the week or once every two weeks. I also add breaks throughout the day, performing a quick set of body weight exercises like squats, push-ups, pull-ups and planks.Overall, I've gotten back in shape after being very sick for 2 years using an easy training protocol that doesn't overtax my healing immune system. I look and feel a whole lot better than when I slept 16 hours a day, my brain didn't work and I was constantly sick.


Month After Month, I Get Stronger, Inside And Out

And month after month, I notice that I can do more, lift more, run more, add more sprints. I also notice my posture getting better, aches and pains disappearing and my brain working again!  And then, I added this 1 thing that revolutionized my training protocol.


The 1 Thing That Made The Biggest Difference

I watched a backyard video of a guy named Ben Greenfield run his homemade obstacle course. Before watching the video, I thought, "Here we go, another cheesy version of running!" And it was, at first. Then my mind changed. I saw the light, so to speak.

I realized that this obstacle course thing is brilliant. You combine an easy run, stations that make you move through a whole range of motion plus stations that add resistance. AND, you could do an obstacle course without the paint, mud, barbwire, watercolors and tutus! PLUS, you get a complete cardio, strength and anaerobic workout at the same time!


A Workout That Has It All

Fitness Training for Nordic Skiing - Obstacle Course
Fitness Training for Nordic Skiing - Obstacle Course

Read the rest of the article


David Lawrence


Protect your Poles when Rollerskiing.


I ran into my friend Jon Engen on the Bike/Rollerski trails around Sun Valley last week. He was sporting wiffle balls on his ski poles to protect the shaft from the rollerski.



As Jon states "The wiffle balls on the poles....It is so easy to run onto your own poles or impact each other's poles when more than one skier are in close proximity.  With the diamond tip in the Tarmac, the pole tip, and sometimes the pole, easily snaps.  The golf ball or even a winter basket takes up the impact and significantly reduce the damages.  Just odd idea that works really well and generates a bunch of questions.  Excellent for coaching with a lot of stop and go and working with people in close proximity."


Best, J


Jon R. Engen  

Tip Sharpening continued

I have a suggestion for quickly sharpening rollerski tips: use a Dremel 545 Diamond Wheel attachment on a Dremel tool, and apply the flat of the disc to the pole tip.  Plug-in Dremels can be bought for relatively little, but the cordless style is more convenient to carry in your car to touch up your tips before a session. The diamond wheel unit itself costs $15-$20 on Amazon, but also can be found at many hardware stores.  This is a great tool for coaches who are tired of their athletes forgetting to maintain their pole tips during the summer.
Ben A 
Anchorage AK
Bliz Tracker
 Product Review

Style of Sport reviews Bliz Tracker 
Yep the same Bliz Tracker that World Cup overall champion Martin Johnsrud Sundby  wears in competition just got written up for its Style.  

More details on Tracker Here

Snow in MT and CO

Follow SkiPost on Facebook to get SnowFinder updates.

Pre-Competition (FALL)

Dear SkiPost,

If summer is for base training what is Fall for?

John G


Fall is Pre-Competition training where training becomes quite specific to the motions and intensity of ski racing. Aerobic endurance is still the primary focus, but the means to develop it have become more specific and more intense. 

Training volume levels off or even decreases slightly to allow for the increase in intensity. Most of the training volume is aerobic endurance training - low intensity training of medium to long duration. 

Example: Rollerski or run almost exclusively in level 1. 

General: General strength takes a back seat to specific strength. Max strength is the general strength focus in this period (for only 4 weeks). Strength endurance is the primary concern of a skier, but power and max strength cannot be neglected.

Example: circuit using body weight exercises and more ski specific motions. Include some fairly ski specific max-strength exercises as well.
Specific: Rollerski specific strength sessions are the primary forms of strength training and should be predominantly endurance based. Skiers should also incorporate plyometric, explosive jumping exercises into their strength routine during the pre-competition phase.

Example: 10x 200meters single pole, 10x200meters double pole. Distance double pole session over all terrain. 

During the Pre-comp phase, duration and intensity of "intensity" training should reach levels similar to competition. High intensity (Vo2, above threshold) intervals are used. This type of training must be built up to, to be effective. 

Example: (LT) 2min, 3min, 5min with equal recovery, times 3 at LT. At the end of each interval you should feel like you could have kept going. At the end of the workout, you should feel like you could have done more. (VO2) 5x5min with half recovery at 95% of max. (target heart-rate will not be meet until the second interval). Each interval should take you the same distance.

Technique and Speed: 
All training is technique oriented. Speed training is a great way to train the anaerobic system, but also to learn to ski relaxed and with smooth technique at a challenging pace. 

Example: 10to20x20seconds incorporated into an endurance session.

Andy at SkiPost



xczonetv has just released our entire library of over 200 videos onto their Youtube TV channel for you to watch or download for free. This includes all our best selling DVDs on training, trail running, and cross-country skiing. Enjoy!



 Yellowstone Rendezvous

 Trail Run

Sept 27


You have skied it, now you can run it.



Nordic Job Openings

Nordic Job Opening? email to post

Galena Lodge

Sun Valley/Ketchum Idaho's  Gelena Nordic Center is looking for a full time ski instructor. 


Contact for more details.

Mountain Shop in Portland OR


The Mountain Shop is Portland Oregon is seeking experienced Nordic Ski sales staff that have a serious passion for helping to expand and deepen the Nordic Culture in the Pacific Northwest.  An idea candidate is a four season athlete with expert technical knowledge of Nordic ski gear, skiing technique (on snow and on roller skis) as well as ski tuning and maintenance.  We also have a serious commitment to adventure and road biking and looking for people how compliment the seasons with trail running, adventure biking and working with youth and adult programing, sponsoring races and an all-around. Please send your cover letter, resume, and an outdoor bio of your experience to Guy Trombley, General Manager of the Mountain Shop at

West Yellowstone Ski Education Foundation

Head Coach - West Yellowstone Nordic Ski Team


Position:  Head Coach - Nordic Ski Team


Primary Objective of Position:  Under limited supervision, acts as the Head Coach for the West Yellowstone Nordic Ski Team


Education and Experience:

The knowledge, skills, and abilities required for this position include the following:

  • Strong Nordic ski teaching and coaching knowledge and skills necessary to teach Classic and Freestyle techniques
  • Efficient verbal and written communication skills
  • Strong leadership skills
  • Strong organizational skills
  • Ability to work independently and delegate responsibilities when necessary

email Moira Dow or call  617-697-6126


Moira Dow

Program Director

Yellowstone Ski Festival

West Yellowstone Ski Education Foundation

Vail Nordic Center Job Opportunities


The Vail Nordic Center is looking for employees for the 2014/15 Nordic season.  The ideal candidate has retail experience, Nordic knowledge, Nordic teaching experience, and is able to work in a fast paced environment.  Interested candidate, please submit a resume and letter via email check out


Yellowstone Track Systems, Inc.  

Job opening


Would you like to live in snow country?

Do you want a year round job.

Yellowstone Track Systems has an opening.

Pays well with benefits.  check out 


email Doug Edgerton


Crystal Lake Camp Ski Center/ SVVC Coordinator 

 Williamsport Pennsylvania


This position is unique as the member will be working with two organizations. This dual- purposed position will work as the Susquehanna Valley Velo Club (SVVC) Coordinator and as the Crystal Lake Camps (CLC) Ski Center Coordinator. Since both positions are relatively seasonal, the full-time position will be split their time based on each organization's needs.

As the CLC Ski Center Coordinator the member will be responsible for various tasks related to the operations and promotion of the cross country skiing opportunities of Crystal Lake. This person will be the single point-of-contact for ski operations for CLC Ski Center. Similarly, as the SVVC Coordinator the member will be responsible for various tasks related to the promotion, marketing, and expansion of cycling opportunities available through the organization.

More info a

If interested in the position, please contact:
Daryl Kern, STEP AmeriCorps



CRAFT Sportswear is seeking a graphic designer with email marketing, print advertising and web development experience. The ideal candidate has at least 2-5 years experience in graphic design.

The individual must be familiar with all pre-press terminology and practices and possess a solid knowledge of design-related and file format terminology.

Please contact  Katie Gould Swenson



Mansfield Nordic Club seeks to hire a Junior Team Development coach to lead our top youth skiers toward higher level skiing on our Junior Competition team. Our new coach will be a high-energy skier with strong communication, leadership and interpersonal skills. The position is for approximately 15-20 hours per week, November 2014-March 2015. There is likely potential for this position to lead into the Head Coach for our Junior Competition Team in May 2015.

For more specific details on this position, email:


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.


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
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In This Issue
Ask Us
Chicago Skiing
Why Start
One Tip
Wiffle Balls
Pre-Competition Season
Events Destinations
Rendezvous Run
Nordic Job Openings

nnf word
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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

Woodski roller skis, 
chosen by US Olympians

Salomon Nordic
on the Worldloppet




CXC Academy


Get Lungplus to preheat your breath and save your lungs.
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