Lighter Stiffer Poles = Faster Skiing

Why should skiers care about their ski pole selection?

Ski Poles are often the most overlook piece of a Nordic skier's equipment. But ski poles are the only piece of your ski equipment that you actually hold, swing and lift the entire way. Racers average between 30-45 pole plants per minute. Over the course of a marathon like the 52 km American Birkebeiner the winner may have lifted his poles more than 5,000 times.  A skier completing the race in 3 hours could have poled 7,000 times and a 4 hour skier might have lifted her poles 10,000 times.

But how much difference can a few oz. make?

Extra weight is not fun! If you and a friend ski a 3-hour Birkie and the friend uses their new Start Race 1.0 and you use your old CT4's, you are lifting an additional 3 oz. per stroke. If each stroke moves your pole 5 feet. This equates to lifting an additional 6,500 ft lbs during the race! Like curling 1 gallon of milk in each hand 375 times. Will you still beat your friend?

Swing weight refers to the pendulum motion of a pole plant and that more weight near the pole tip requires more energy from the skier. The stiffer the pole the more of your energy goes into forward movement and the less into bending the pole. Strength refers to the durability of the pole.

What is the Recommended Pole Height?

Start recommends skier's body height in cm, less 20 cm for skate, and less 30 cm for classic as our Norm for most Recreational Racers. In most cases, this will, for adults, result in classic poles that reach the center of the shoulder bone.  For skate the pole will reach around your mouth.  This is measured with normal shoes on.

Do advanced skiers use taller poles than beginners?

For shorter races such as sprint; definitely yes. World Cup skiers can use 5-7.5 cm longer poles than recommended above.  We have also seen a trend that World Cup skiers in general have increased their pole lengths the last decade. The reason is most likely the much stronger upper bodies for professional skiers these days, and shorter (sprint) tracks with fewer long sustained climbs. There are of course individual differences, but in general World Cup skiers use 2.5 cm longer poles than determined by the Norm above. But if you are a weekend warrior classical skiing long sustained climbs like at the Birkie be careful about chasing what World Cup skiers use in length. The norm is good.  

Not really, but skiing with longer poles than recommended requires good technique.

Why do classical skiers use shorter poles than skaters?
In skating, bigger movements, greater speed, and always using two poles simultaneously allows you to use longer poles.

How is a ski pole length measured?

For most pole brands the length is measured from the tip (spike) of the pole to the top of the grip (not including any building height of the locking cap/wedge).

What makes Start poles special? 

Start aim's for two key principles with minimum swing weight and maximum durability. The patented all new Solid Strap delivers more power to the snow plus a much quicker return.

If you are in MN visit FinnSisu this weekend and have your poles Superfit. See below.  

Lower Back Pain

Dear SkiPost, 

I skied the Birkie Tour this year on classic skis. I had the kick wax nailed so I could stride up almost every hill except the big ones north of OO. The waist pack carried one hydration bottle and a wallet. I was two big hills from OO and my lower back was crashing badly. The herringbone seemed to help on the steeps. These last two hills were not even half way on the short option of the Tour. I was ready to ask for a ride back to the start due to the back soreness. I took off the pack and skis to take a break and get some hot chocolate. I rallied and finished the short tour with the pack on.

Yesterday I wore the same pack for an hour of classic roller skiing. Same thing, the lower back got noticeably weaker as the session went along. Ok, some soreness is expected as my roller season starts here in western Wisconsin. Back at the car the pack came off and the recovery was almost instant. The sore back blew up the training session which could have gone longer.

Is it possible that the pack belt is misaligning the lower back muscles and adding stress?  I have to wear the pack snug or it falls off. I am considering a hydration vest as advertised on Ski Post.  

Signed Sore Back,

Dear SB,

It could be that the waist pack is causing you to do something different. A vest pack would also change your technique slightly. The only way to be prepared is to train with these devises on. If you only wear them in the races than you will not be ready to use them. So experiment and train your body for these new loads.

Also work on lower back specific strength like Knut Nystad discussed a Oct 9th on SkiPost.   

Andy at SkiPost

Hip Replacement 

insight

Dear SkiPost, 

I am a 45 y/o male who has been nordic ski and bike racing at an amateur level since the late 90's. My guess is that my left hip failed due to me never taking a break, multiple falls while road cycling, mountain biking and at least one foray back into snowboarding.  The falls combined with dysplasia kickstarted early onset osteoarthritis in my left hip joint.  After 8 years of putting off surgery, and a slowly diminishing ability to train or even recreationally exercise, I decided this past summer to have a THR.  Being an obsessive/compulsive athlete, like many of us are, I've had lots of issues with patience while my soft tissue and bone mend themselves.  I am only four months out since my surgery, but happy to say that I am able to walk, sleep and ride my bike with little to no difficulty.  While I am roller skiing a fair bit already, I've found that easy bike rides and swimming are the best exercises that seem to not exacerbate the weakened soft tissues.

My PT has been working with me quite a bit as well, doing quite a bit of stretching, strengthening and balance work.

That said, you won't see me doing any spenst or other explosive training stuff this year.Hiking with poles and mindful roller skiing is the ticket for me I think.

I am looking forward to skiing this year, and hoping to tour a 50k if I am feeling 100%.  If not?  Hey!  I'll be skiing! And at this point?  I'd rather ski every other day, continue to be active and not feel the pressure of having to train.

Maintaining a positive attitude, keeping your activities fun and keeping a flexible list of goals to achieve has been super helpful to me in my healing process.

The surgeon that replaced my hip has told me that by year two, post-op,

I should be back to my normal self.  Please see the links below to help with your point of reference regarding your decision.

No hip implant is perfect.  But the Doctor that places the implant should be.  I chose ceramic on ceramic for it's negligible wear properties, biocompatible materials and common use in younger, more active patients.

Your surgeon can help you decide, but ultimately, it's your decision.

http://thesimplesecrets.com/JointReplacementFeedback.pdf

http://www.ncbi.nlm.nih.gov/pubmed/10919294

http://bonesmart.org

Lycka till!  (good luck!)

bn

Double Poling by 

David Lawrence

Double Pole Technique Overview, Cross Country Nordic Skiing

Video 2 = quick double pole drill built in an easy to follow progression. 

Double Pole Drill Progression Nordic Skiing

  

Check them out here: double poling videos.

 

Plus - The Biggest PSIA Nordic Event of the Year...

 

Be sure to sign-up for the first ever PSIA Nordic Ski Academy. 

You can read all about here.

 

Ski Fast!

 

David Lawrence

 

PSIA Nordic Team

XCSkiAcademy.com 

 

Follow XCSkiAcademy.com for tips, videos and articles

Double Poling

By 

Kim McKenney

How I Learned to Stop Worrying and Love Double Pole 

It's a tongue in cheek article, but it also includes some tips for making it easier to learn to double pole. 

Article at http://crosscountryskitechnique.com/how-to-love-double-pole/  

CXC Super Fit Program

CHECK AND COMPARE YOUR GEAR

Get your equipment fit by using a state-of-the-art CXC 3D pressure mat and light table.

- 'Taste of Nordic' free rollerski and dry-land clinic 

Sun 11am-6pm 

Sun 12am-4pm 

Sun 11am-5pm

Finnish Coaches Wax Night

October 29 

6-8pm on Wednesday October 29 at Finn Sisu.   

Free team starter wax kit for the first 20 coaches through the door ($100 value)

Start, Optiwax and Rex all at 40% off MSRP.  Plus 15% off Bliz.  

Reps from all these companies giving hands-on education about waxing products.

Weston Ski Track
Help save Boston Skiing 

 www.foljms.org

Hello All,

There is a possibility that Weston Ski Tracks may cease to exist in next couple of years. Currently they are trying to limit snowmaking and do not want grooming to be done on the main part of the fairways. There is a group called Friends of Leo J Martin Skiing (foljms.org) to prevent this from happening and they are hosting a celebration of skiing at Leo J Martin Golf Course aka. Weston Ski Tracks. 

What: 40 Year Celebration of Skiing at the Leo J Martin

When: 2-5 pm, December 14, 2014

Where: Charles River Water Authority Building, Leo J Martin Golf Course, Weston MA

Soldier Hollow
 

Soldier Hollow Resort, located in Midway, UT, is seeking cross-country ski instructors and coaches for the 2014-15 winter season. Soldier Hollow, home of the 2002 Olympic cross country and biathlon events, is a full service Nordic center with 31km of trails, ski rentals, and lessons. In addition, Soldier Hollow offers recreational and competitive programs for over 400 youth. Email teamsoldierhollow@gmail.com for more information on available positions.

Galena Lodge, 23 miles North of Ketchum/Sun Valley (Nordic Town USA), is looking for a full time ski instructor for the winter season. Job would include Nordic instruction (beginner to advanced but mostly beginner) in both classic and skate as well as the following duties: servicing yurts, shoveling snow, packing snowshoe trails, renting skis and snowshoes, selling merchandise, some restaurant work, working hard and being awesome! Season is from Mid november to early April. Contact Erin at 208-726-4010 or erin@galenalodge.com for more details.

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

email Moira Dow  director@rendezvousskitrails.com or call  617-697-6126

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 info@vailnordiccenter.com. check out vailnordiccenter.com