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.  

How to Maximize Training for the Part-Time Skier

Dear SkiPost, 

Can you reprint your article on training for the part-time skier?

Signed 

Part-Time skier.

Sure, Here is Scott Loomis's article from year's ago. His insight is as valuable as ever.

This past season marked my last year as a full-time cross-country ski racer. After eight very worthwhile years of racing and training all over the world I have decided to move on to a new phase in my life. Whether that next phase involves working as a roadie for the next Van Halen world tour, joining the World Horseshoe Throwing circuit or attending graduate school only time will tell.

In the meantime, I am working 40 hours per week in Park City, taking two classes at the University of Utah and working a second job one day per week at a local hospital. All of this leaves me very little time for any sort of structured ski training. In fact, I am lucky if I can squeeze in three to five workouts each week.

I do not plan on completely abandoning the sport that I have spent so many years immersed in. After you spend so much time working towards something you love, it becomes hard to simply quit cold-turkey. I do hope to at least remain competitive on the American Ski Marathon Series next season. But how do I get to a competitive level on such a limited training schedule? What I have decided is that I need to figure out how to maximize my training as a part-time ski racer.
I recently read a short article on the internet about how Thomas Alsgaard is currently training three times per week in his preparation for next year's World Cup circuit. It would be nice if we all had the time (and insane physical capacity) to do this, but for those of us that are part-time racers and weekend warriors that work full-time and/or have families, we simply do not have enough hours in the day to do this. So the question is: What can we do to maximize the training we do have time for? What aspects of a training plan are most important? What can be left out or skipped?

1. Intensity

No matter how little time you are able to devote to training, you should always fit in one intensity workout every week to ten days starting in the summer. Maintaining that ability and feel of going hard throughout the year is important since it can be very difficult to regain once you have lost it. This is especially true the older you get.

Remember that an intensity workout can come in almost any shape or form. It doesn't have to be something done on rollerskis or involve skiwalking or bounding for a specific amount of time with a specific amount of rest. It can be as simple as going hard for twenty minutes in the middle of an hour long run or bike ride or even trying to mow your lawn in world-record time. I personally like doing track workouts because I feel that I am able to get a lot of out of them. I am able to fit a bunch of short intervals into a relatively small amount of time and by the end of the workout I feel pretty tired. It is also a matter of convenience since there is a track right down the street from my house. 
The point here is to periodically get your heart and lungs into hammer-mode......how you go about doing this really doesn't matter all that much, especially during the summer. It's not like your cardiovascular system knows what type of training method you are doing, all it knows is that it is working hard.

2. Over-Distance
One good over-distance day is second on my list. It is amazing how well an occasional OD can maintain your endurance. If you average 45 minutes per workout, try to fit in an easy 2 hour over-distance day. If you average 1 to 1.5 hours, try to fit in a nice 3-hour outing. Again, don't forget about the variety of training methods out there. A long kayak can be just as effective as a long mountain run. Also, try combination workouts, where you bike and run or rollerski and run, etc.

3. Skip the Weights

Unless you feel that your upperbody is your weakest link or you need to bulk up those beach muscles for that week on the houseboat in Lake Havasu, skip the trips to weight room during the summer. Some of you may disagree about this, but remember, I am talking about maximizing training on a limited schedule. Of course, if you have a lot of time to devote to ski training, consistent weight workouts can be a valuable supplement to your plan. If you like to rollerski during the off-season, throw in some double-pole only workouts and make those your strength workouts.

Weight training is really only beneficial if you are able to keep up with it on a weekly basis. So, I feel that it is best to start doing some in the fall and try to be consistent with it until you get on snow. I personally hate hanging out in the weight room. I would much rather go for a run than do sets on the bench press any day. 

For those of you that really need to improve your upper body strength I suggest that you make a small investment in turning your garage into a Rocky Balboa old-school training gym. A padded mat, a couple of 25 lbs barbells and wooden box for dips and step-ups is all you need for a basic strength workout that is right there at home. You could even add a punching bag since it just looks cool hanging there and it makes you feel tough.

4. "Everyday" Workouts
For some of you, doing intervals may be unappealing and you really don't have time for OD workouts either, so training only consists of "everyday" workouts. These are simple workouts where you just head out and run or bike or whatever at a comfortable pace for the time available to you. If you are only able to train for 30 minutes three times per week, make sure that you are getting something out of them. Going at a level 1 pace for 30 minutes really doesn't do a whole lot for you, unless you are out of shape and just getting back into training or using it as a recovery workout. If you make some of these short workouts more like semi-pace workouts where you are training in your level 2 to 3 zone then you will get much more out of these days.

The main point I want to get across here is the importance of maintaining a good fitness level throughout the year and it that doesn't necessarily matter how you get it done. If you are able to throw occasional intensity and over-distance workouts into your training throughout the summer and fall, then you are going to be much better off come ski season. Have a great year see you at the races.

 Scott Loomis

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

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