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Ask us, We Answer
Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at weanswer@skipost.com |
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On-Snow Time
Dear SkiPost,
Since the restrictions of time, weather, or just plain dumb luck can get in the way of real on-snow training, sometimes I'm forced to head to the gym. If I'm forced to choose between the treadmill and an elliptical trainer (although I know each provides a good cardio workout), which one - from a purely physiological standpoint - provides exercise that most accurately reflects skiing, and will work the correct muscle groups?
Thanks a ton!
D M
To make the most of limited on-snow time
Focus on proper technique when on snow. Skiing with-out poles. LSD etc.
and do your intensity off-snow.
Between a running tread,ill and a elliptical trainer I would say do the treadmill as again it can better simulate the loads turnover and speed of skiing.
A number of years ago when we were running the Factory Team, Carl Swenson would race (and win) a ski marathon on the weekend and spend the weekdays on his bike and bike trainer training for his summer job as a Bike racer. It can be done.
Andy at SkiPost
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First Weeks on Snow
Pre-Comp (Early Snow)
The transition onto snow demands a decrease in training intensity because of the increased load of snow skiing. Training volume usually peaks during this phase of training. Example: Endurance sessions strictly at level 1. Intensity can be done on foot rather than skis.
Christmas Stars and Thanksgiving Turkeys:
Skiers who do not monitor their training intensity properly during this phase often unwittingly raise the overall training load too quickly. The result is often a short-lived spike in fitness followed by a long-term decrease in race performance. Racers who peak early are known as Christmas Stars or Thanksgiving Turkeys. Example for the early snow period of the pre-comp phase
Early snow period
General emphasis: Technique and endurance
Training modes: specific and non-specific.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | | L1 endurance | L1 +speed | LT intervals, running | L1
endurance | L1
endurance | L1 +Specific
Strength | Long L1
endurance |
"How do I really work on technique during an endurance session?"
Focus on one specific element of technique at a time. To make the most of your time, seldom simply ski, but always have one thing in mind that you are specifically working on. Ski without poles or double pole for whole endurance sessions or for a part of nearly every training session. Make sure you stick to the plan and stay in the right training zone even if your training partners are less disciplined.
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Start Kick Waxes
Why does Start have many different types of Kick wax?
Start has 4 Kick wax types with wide temp ranges that match 4 snow types.
Different Ingredients for different snow types. Once you think of your wax selection this way it becomes very easy to get great kick every day.
Terva-Tar - New Snow
Synthetic- Dry Snow
RF - Wet Snow
Oslo Racing - Icy snow
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Ski Prep
It just snowed. What do I do to get my skate ski ready for the season?
If you put your skis away properly last spring all you need to do is scrape the storage wax and apply the proper temp training wax (likely Start Blue SG8).
If you did not put your skis away with storage wax, and they look dried out you will need to do more work to get them gliding fast again. Quick answer is. Wax with softest wax (Start SG2) to do cleaning hot wipe. Cool, Scrape, Brush. Then apply SG4 cool scrape brush (CSB). Then SG6 CSB, then SG8 CSB until you are at your training wax temp. Then go ski. If the skis glide great, you lucky and are set. If they dry out quick or are slow you will need to do more base work including perhaps getting a fresh base exposed by stone grinding.
Andy at SkiPost
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Bjorn Daehlie
Yes Bjorn Daehlie is the new apparel supplier of Team Norway.
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Lens Colors
Dear Skipost,
I want to get some of your over-promoted ProFlips but do not know which lens Blue or Red to get. Can you explain differences?
Yes most Bliz Pro-Flip models come with either a blue multicoated smoke tint lens or a red multicoated pink tint lens. (Most models also come with a clear lens in the package). The "Blue Smoke" lens is darker (Cat 3) and is for sunny days and is model # 02. The "Red Pink" lens is lighter (Cat 1) for lower light cloudy days and is model # 13.
Pro-Flips: Come in Regular #9059, and Small Face #9064, OTG #9071(for over RX glasses) Kids 9069 and soon to be released XT "Olympic" models.
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Skate Ski Hop Drill & Progression
Watch this video about how to build and ski an effective skate ski hopping drill that develops your upper and lower body coordination, power and balance.
 | | Skate Ski Hop Drill & Progression |
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Methow Valley Nordic Team Youth Program Auction
Help us raise money for the Methow Valley Nordic Team. There are approximately 110 youth skiers involved in our program - almost 20% of our youth population skis! Your support helps to ensure that our program continues - a program that focuses on healthy activities, appreciation for the outdoors, good sportsmanship, teamwork and community building
http://www.32auctions.com/MVNT
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4th Annual Global Fat Bike Summit and Festival
Jan. 23/25, 201
The 4th annual Global Fat Bike Summit and Festival will be the most unique fat bike event in 2015. Held in Jackson, WY at the Snow King Resort, Friday's Summit agenda will focus on land access issues and fat bike singletrack grooming techniques for public land managers, Nordic ski associations and resorts. We'll also discuss how to potentially resolve a prohibition on fat bikes from National Parks.
Our Fat Bike Expo on Saturday/Sunday will offer test rides, product clinics, and a festive atmosphere sure to attract the ever-growing fat bike enthusiast market. Additionally, the Saturday agenda allows vendors the opportunity to speak briefly to the attendees specifically about their bikes or products on our Vendor Stage.
Fat bike riding opportunities for Saturday and Sunday include night rides, not-to-be-missed groomed singletrack rides, short track races under the lights, and guided fat bike tours into Grand Teton National Park. The Festival concludes Sunday with an Industry Ride so fat bike enthusiasts can ride and talk with the industry folks who develop fat bikes, products, and apparel.
Attached please find an agenda and sponsorship levels/benefits. Proceeds from the event will be donated to Wyoming Pathways, who work to provide trail access for cyclists, and Mountain Bike the Tetons, the local IMBA chapter in the Jackson area.
Please call or email Gary Sjoquist with any questions regarding our event or sponsorship issues. Thanks!
Gary Sjoquist
Advocacy Director, QBP
garys@qbp.com
612 386-9630
www.fatbikesummit.com
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Free Ski with an Olympian
for Kids under 18.
Enjoy a 7.5 km distance ski with 2014 Olympian Brian Gregg on Wednesday at the Yellowstone Ski Festival. This will be a continuous ski similar to a group bike ride, but at Brian's recovery ski pace.
Ski the Super Tour 5km race course loop and learn how last year's top American in the Super Tour opener plans to ski the race. We will take a few water stops to regroup and chat about pacing, downhills, and cornering. The group will depart from the Madshus demo tent at 3pm and return at 4pm. - with Team GREGG.
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YELLOWSTONE SKI FESTIVAL CLINICS
Registration Open
November 25 - 29, 2014
West Has Groomed Trails
Kick off your ski season at Yellowstone Ski Festival XC Clinics. Great 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: http://www.yellowstoneskifestival.com/clinic-options-cost/
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.
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40th Boulder Mountain Tour
Feb 7, 2015
New Race Directors
The Boulder Mountain Tour is pleased to announce Kelly and Glen Allison have assumed the helm as Co-Race Directors to manage the 40th Boulder Mountain Tour. The race will take place on February 7, 2015 in Sun Valley Idaho.
While no major changes to the race are planned, racers will enjoy some enhancements to the experience. Half Boulder skiers will have the option to be timed should they wish, and full Boulder skiers will have the option to enter the "40th Wave," an untimed wave for those looking to enjoy more of a tour experience rather than a race. In addition, should funding be found, a heated tent will be set up over the deck at Galena Lodge to alleviate crowding.
The Boulder Mountain Tour, which first took place in 1974, is the longest running Marathon Nordic race in North America. The race runs 34.3 kilometers down a scenic valley in the shadow of the Boulder Mountains. It caps off the week-long Sun Valley Nordic Festival, which encompasses a variety of activities related to cross country skiing. More information on the Sun Valley Nordic Festival and the Boulder Mountain Tour can be found at www.nordictownusa.com.
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November 19, 2014 (Toronto, ON) - With the first FIS World Cup kicking off the season in Kuusamo, Finland on Nov. 29, we're pleased to announce the launch of our annual
SkiTrax FIS Fantasy World Cup 2014/15 Contest for contestants around the world with over $4,000 in prizes up for grabs. This is the first of four Fantasy Contests this season... up next is the FIS Marathon Cup contest, followed by the popular Tour de Ski contest, and finally fans can enjoy our Falun 2015 contest.
Register your team of four (4) men, and four (4) women including two (2) Outlaw Skiers - one (1) male and one (1) female not in the top 15 of the FIS World Cup overall rankings.
Points will be awarded following each World Cup based on each skier's performance and published regularly at skitrax.com so you can see how your score compares to other international players and the actual FIS standings. Earn bonus TdS or Falun 2015 points, and other bonus points - all information, skier menus and contest rules are available when you register your team.
These are the only FIS Fantasy Nordic contests of their kind worldwide so don't miss your chance to enjoy fabulous top level xc ski racing and the chance to win fabulous prizes.
The deadline to register or revise your team is Thursday, Nov. 28, at 10pm EST, the day before the XC FIS World Cup season kicks off in Kuusamo, Finland - good luck to all contestants.
Thanks to all of our great sponsors, including Fischer, Fairmont Chateau Lake Louise, Rudy Project, High Peaks Cyclery, Bjorn Daehlie, Yoko, One Way and more to follow.
To register click HERE.
SkiTrax Fantasy FIS World Cup 2014/15 Contest Prizes
* 1st Prize - Fischer Carbonlite Package Skis, Boots, Poles and Xcelerator Bindings (value $1,550)
* 2nd Prize - Fairmont Chateau Lake Louise - 2-night luxury package w/breakfast & Spa (value $850)
* 3rd Prize - Rudy Project Sunglasses For SportAgon + For Life Spinhawk (value $450) * 4th Prize - High Peaks Cyclery Backcountry Day Trip for 2 people incl. Pro guides, equipment (value $400)
* 5th Prize - Bjorn Daehlie XC Ski Suit (value $300)
* 6th Prize - Yoko 9100 Poles (value $299)
* 7th Prize - One Way Cata Pro Jacket (value $135)
* 8th Prize - TBA
* 9th Prize - TBA
* 10th Prize - TBA
* WCup Breaks - SkiTrax 1-yr Subscription
More here
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Maplelag Resort
Maplelag Resort is looking to fill a position in the Nordic department.
Duties include: Nordic ski instruction (beginner to advanced but mostly
beginner) in both classic and skate, servicing cabins, starting fires in wood stoves, keeping hole open in lake on weekends for sauna activities, shoveling snow, possible grooming, renting skis and snowshoes, kitchen help (food prep and serving guests) and ski waxing. Special perks and bonuses all in the environment of working at one of the top Nordic destination experiences in the world! Lodging and home cooked meals with all the cookies you can eat! Pay negotiable. Season is from mid December to early March.
contact Jay Richards @ Maplelag Resort
jrichard@arvig.net or 800-654-7711
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MANSFIELD NORDIC CLUB DEVELOPMENT TEAM
COACHING POSITION
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.
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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.
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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 erin@galenalodge.com for more details.
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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
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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 weanswer@SkiPost.com and visit SkiPost.com
Enjoy Winter,
Andrew Gerlach
Director/Editor- SkiPost
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