Here you will see a training plan with races added as part of a long term peaking plan. These races are necessary to get you faster later in the season but not your ultimate goal. You need to training through these races.

Nordic Specific Apparel?

Are there any real benefits from a tight fitting race suit as opposed to me wearing my usual bike tights and jacket in a marathon race?

BC

Yes Nordic specific apparel will make Nordic skiing more enjoyable. It is hard to believe until one uses the apparel, but it does work very well and makes a difference. In Nordic we put our bodies into different angles and positions than cycling, or even running, and Nordic specific apparel allows us to be in these positions easier. Nordic specific compression apparel takes this to another level not only allowing your body to move in the directions it needs too, but it does so while supporting your muscles in those positions.

Here is what Salomon apparel product engineers say "The S-Lab EXO Jersey provides support for the back muscles and shoulder areas, improving your posture for better breathing. It also compresses muscles in the triceps area and aligning the scapulas to maximize efficiency and reduce fatigue. S-Lab EXO Tights provide light support for the quads and lower back muscles, while helping maintain alignment for the knee cap, so your effort goes directly into your stride, and less into maintaining stability. Less effort and more comfort is what the EXO is all about."  The image below explains it better than the text.

Andy at SkiPost

Ski #'s

Hello I notice at x/c races that the skiers have numbers written on the top sheet tip / shovel of their skis. Like 185 on one 187 on the other. What do those numbers mean?

Thanks

On most occasions be the last 3 digits of skis serial # and it is there so they and any wax gear techs can keep a log of which pair working in what condition and what skis is waxed with what and what grind is on each pair....

Andy at SkiPost

Applying Oslo

How do you suggest Start Oslo Racing kicker be applied.

E H

Oslo Racing kicker is 1 part klister and 2 parts hardwax. It is used in icy conditions. Warm it if you can, and then touch and twist in kick zone. If on trail, cork wax underlayer first to warm underlayer up and then touch and twist and then cork it in. 

Andy at SkiPost

Minimizing joint problems for young and old 

With all the talk about injuries one of our SkiPost fans, David Fyhrie, wished to share hos thoughts on body care. His article is below.

XC skiers are a funny group.  We sometimes equate fitness with health. We are fit, push ourselves harder that most athletes and typically can be athletic longer in life than other athletes.  But overuse problems still arrive sooner or later if good health disciplines are not followed.

Ian Harvey wrote a great article about muscle balance being more important than race performance regarding older skiers.  I say it's true for everyone; especially children!  Good health is more important than fitness. Think about that statement for a while and I know you will agree.  Therefore we have to constantly ask ourselves what are the measures of good health? One element is balanced muscle strength.  Otherwise you will put strain on a joint and wear it out too soon.  It's like having suspension parts on a race car which are designed to enable the car to go straight real fast but when you go around corners the suspension isn't designed to handle the force.  The result is that the tires wear out quickly because the suspension parts are not there to balance the forces.

Once I took my daughter and her friend for a ride in my Mustang Cobra.   We came to a cul-de-sac in a quiet neighborhood; before me was a huge asphalt surface, yummy!  I started driving around backwards in a big circle rather quickly; we had a blast.  Later that day I noticed my nice big sticky tires were worn out on the outside edge, right down to the white treads.  The rest of the tire was in great shape.  That was an expensive thrill ride.  Those white treads represent worn ligaments on one side of a joint with unbalanced muscles around it, i.e. shoulder joint pain, knee pain, elbow pain, you name it.

How do you balance your muscles?  I found a great program on WYCC broadcast tv (read that 'free tv' for you cable folks) called ClassicalStretch.com .  Miranda Esmond White is the instructor and she is a former ballerina who has learned how to balance the 600 muscles in the body in order to be fit in a healthy way.  I love her 20 minute easy daily  workout!  My posture has improved and I have greater mobility and balance.  As a 60 year old XC racer (who went through the fantastic CXC XC Coaches US Ski Team certification process) I am excited about the prospect of healthy joints enabling me to continue to enjoy the thrills of racing. 

Many people around us XC skiers look to us for good advice on fitness and healthy living.  I hope that every XC skier one out there puts their sport in perspective and helps children, adolescents and adults see the importance of a balancing your muscles for your entire body and not just training certain muscles for being a faster skier.

David Fyhrie

Train Perform Recover with Vector450

You first need to determine if it is the base (ie glide) or the kick zone dragging.

If they are slow in a pure glide test with no kick wax in kick zone and only glide wax on tip and tails (against other identically waxed/flexed skis) than your bases ale likely sealed. Then you will need a new grind to expose fresh base. 

If the skis glide well vs other pairs before kick wax is applied but get slow no matter what kick wax then you need to re-tune your kick zone. If you have grown and put on weight than you need top adjust your kick zone or perhaps even get new skis. 

Realize that in classic waxing it is not only the length pf the pocket that matters but also the height of the pocket. After you get your pocket length measured also find the peak of the pocket. You will want to feather you kick wax layers to be thickest at the peak of the camber and thinnest at the front and rear of the kick zone. Other wise your front of the kick zone will drag when when you are in glide phase. Wax with 1 layer of kick wax entire length of kick zone and then 2nd layer 3 cm shorter and on and on.  If that does not work you may need new skis for your new weight. These skis may still work in powder for your but not hard track. 

Andy at SkiPost

Check out the all new Start Waxing Guide.

Start Race Day Wax Recs here

Birkie Elite Athlete Update

This past weekend saw the start of the FIS Marathon Cup for the 2014-2015 season in Livingo, Italy. Birkie Ambassador Holly Brooks (USA) started the season off right with a podium finish. She finished 2nd to World Cup stand out and Olympic Medalist Riita-Liisa Roponen (FIN). The Men's race was won in a photo finish by former Birkie Champion Benoit Chauvet (FRA) with runner up Petr Novak (CZW) also a veteran Birkie competitor.

The Birkie is the 6th of 9 FIS Marathon Cup competitions and will be an important race for the overall Champion racing for the $38,700 (31,000 euro) in prize money. Follow the races and results at www.worldloppet.com  and keep an eye on these FMC Athletes registered for the 2015 Birkie.

Women

Maija Oravamaki (FIN), Holly Brooks (USA), Sabra Davison (USA), Caitlin Gregg (USA) Becca Rorabaugh (USA)

Men

Jan Kriz (CZE), Petr Novak (CZE), Christophe Perrillat-Collomb (FRA), Valentin Gaillard (FRA), Emilien Bruisso (FRA), Tad Elliott (USA), Brian Gregg (USA), Torin Koos (USA), Eric Packer (USA), Gordon Vermeer (USA)

SkiTrax Fantasy FIS Tour de Ski

Teton High Running Coach

Teton High School in Driggs, Idaho on the "back side" of the Tetons. Assistant positions in Track & Field (spring) and Cross Country running (fall). Successful school program with possible opening coaching youth nordic skiing in winter. Live in a nordic wonderland with extensive recreational opportunities. 

Contact: Neil Gleichman  ng@d401.k12.id.us

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

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.

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