Volume 16 Issue 26: Oct 23, 2014
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Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at 
Drive for 25

October marked the launch of the National Nordic Foundation's Drive for 25 fundraising campaign. 

Why donate to the the NNF?

Because the NNF "Supports Tomorrow's Nordic Stars Today". 

It is that simple. If you get teary eyed, as I do, seeing American Nordic athletes challenge for World Cup and Olympic medals, then we need to provide a development pipeline for future stars to develop to international stars. Supporting this development pipeline is what the NNF does. 

Last Week's Winner

Last week's winner was Shannon Gramse who correctly noted that in the "This Bliz" video girls want, Pink cloths, a big car and a big XXX.
Look for this week's hidden question below.  

Andy at SkiPost

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?

The most important shaft properties are overall weight, swing weight, stiffness, and strength.

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.  

Does technical ability change this?

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 



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.


Lycka till!  (good luck!)




Double Poling by 

David Lawrence

Video 1 = double pole overview explained using the new PSIA skills model (push-off, glide, weight transfer).


Double Pole Technique Overview, Cross Country Nordic Skiing
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
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 


Follow for tips, videos and articles


Double Poling


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  




Kikkan Randall

will be at FinnSisu's SuperFit

Oct 25, 12-2 pm.


CXC FinnSisu SuperFit

this weekend


Dates: October 24-26
Fri 10am-7pm 
Sat 10am-4pm / 
*Technique Clinic - 9am (*meet in shop parking lot) 
Sun 12am-4pm

Start Poles are the official Ski poles of CXC


Check out the new Start race 1.0 Solid at the SuperFit.

1 second faster per 60 seconds in 

Salzberg University on-snow tests.  




 First person to visit Start Program manager Evan Pengelly at the SuperFit session to check out the Solid Strap and mention Skipost contest wins a prize from Start.

Uliana Kaisheva  

CXC Super Fit Program


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

Bring your old skis to test if they have a good fit for you, learn what conditions they will ski the best and compare them to new skis side by side. CXC Team athletes and coaches will also assist in finding your best pair of skis from the store stock.

Each Superfit Weekend is also about getting advice on technique, training and waxing. CXC athletes and coaches will be on hand to complement the store's staff and assist you with boots selection and fitting, poles selection and length, ski apparel and wax box insights.

'CXC Super Fit' is a weekend sale program at select store locations filled with seminars, presentations and store specials. Receive information firsthand - talk to the athletes about the type of skis you need for certain snow conditions and ways to make them glide fast. 

In addition to all listed above you will also find:

Testing your ski fitness with Nordic Ergometer (simulates double poling on snow) - Measure force output from each of your poling motion with CXC's Power Poles -Learn about Paralympic Cross Country Skiing and Biathlon 

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

Dates: October 24-26
Fri 10am-7pm
Sat 10am-4pm / *Technique Clinic - 9am
(*meet in shop parking lot)
Sun 12am-4pm


Dates: October 31-November 2
Fri 10am-7pm
Sat 10am-8pm / *Technique Clinic - 9am
(*meet in shop parking lot)

Sun 11am-6pm 


Dates: November 7-9
Fri 10am-8pm
Sat 10am-5pm / *Technique Clinic - 9am
(*meet in shop parking lot)

Sun 12am-4pm 


Dates: November 14-16
Fri 9am-8pm
Sat 9am-5pm / *Technique Clinic - 8am
(*meet in shop parking lot)

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.

Snacks and Beverages provided.
This Bliz 
 Bliz for winter are now in stores.

 Check out  the This Bliz video from Bliz World Cup stars including Charlotte Kalla, Marcus Hellner, and Robin Bryntesson. 


This Bliz 
This Bliz

Weston Ski Track
Help save Boston Skiing


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 ( 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






 Registration Open

November 25 - 29, 2014


Kick off your ski season at Yellowstone Ski Festival XC ClinicsGreat ski conditions, the Rendezvous trail system and the West Yellowstone ski culture make Thanksgiving week in West Yellowstone the best place in America to transition from dry-land training to on-snow skiing.

  • Train with and learn from a professional team of coaches (check them out here)
  • Develop and solidify good ski technique
  • Learn how to train more effectively
  • Get excellent on-snow base training to start the season

Whether you are a focused master skier preparing for the race season or a beginner skier wanting to be more efficient on skis, West Yellowstone XC ski clinics is the place for you to be Thanksgiving week.   Check out the full list of clinics and register at:


The new 5-day race focused training clinic is sure to be a popular this year.  World Cup skier Matt Liebsch,  Olympian Erich Wilbrecht and former US Ski Team coach Miles Minson are just a few of the top tier coaches working with the clinics this year.  Reserve a spot today. 


 Preseason discount trail passes for Yellowstone Ski Festival


*Order by October 31, 2014 for the best rate 


Prepaid trail passes are now available for the Yellowstone Ski Festival. Passes are valid from November 1-30.  


 more information at


SuperTour and other West Yellowstone Races.


Schedule for West Yellowstone Fall Camp is  




Register NOW 

2015 Birkie/ Korte is FULL - 

Registration will close at 11:59 pm CDT tonight (10/23/14). 

Prince Hakkon remains open


Last second registrations here: 


 Don't Miss Out on the

Greatest Show on Snow!





Nordic Job Openings

Nordic Job Opening? email to post


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:

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 for more information on available positions.

Galena Lodge


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 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 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 check out


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
Back Pain
Double Pole 1
Double Pole 2
FinnSisu SuperFit
This Bliz
Events Destinations
Nordic Job Openings

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Support Tomorrow's Nordic Stars Today

Bliz Active Logo

This Bliz
This Bliz

25 Medals for Bliz Athletes 

Bliz RX


Rossignol Web

Start Kick Waxes

Start Wax  and Poles Explained



Woodski roller skis, 
chosen by US Olympians

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

Salomon Nordic
on the Worldloppet



Nordic Ski Dolomites, Italy

Feb. 14-23, 2015

Fabulous Scenery!

1000 Km of groomed trails to explore.

Sign-up before Oct. 30th for best deal!



Jon Engen

CXC Academy


Get Lungplus to preheat your breath and save your lungs.
For more information go to 
ski erg
West Yellowstone




West Yellowstone




CXC Academy

Rossignol Catalog


BLIZ America Dealers 



For more BLIZ USA info 





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