SkiPost
Volume 16 Issue 44: Feb 26, 2015
We answer your skiing questions email us [email protected] 
Subscribe Heree                Old Issues Archived Here
Ask us, We Answer

Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at [email protected] 
World Championship Medalists
 
Oh Yes They Did

Jessie Diggins raced to a Silver Medal and Caitlin Compton Gregg to Bronze in Tuesday's FIS Nordic World Ski Championship 10km Freestyle event in Falun, Sweden. 


"We've never had U.S. girls podium at a distance event at the World Champs and to have two?  It's incredible," Diggins said. "We talked at the team meeting last night and I said, 'Why not me? I knew today I had great skis. And I skied my heart out to create the opportunity"




"This was a goal of mine since before the season, but I went out today believing anything was possible and I skied like I wanted to win a medal," Gregg said of the effort. 



Hard or Very Hard?

 

Hello! Love this website...we always learn from it.  Question on training for a 10/12k classic races, for my husband.  What would a typical week training plan look like?  He typically skis 3x a week, very hard, for about 50/60 minutes. I tend to follow the rule of only 1 or 2 interval/speed sessions a week, the rest being over-distance, slower paced, and any other should be just below race-pace. Can you settle this disagreement? Thanks!

 

D

 

For best racing results it is better to do "very hard" (interval) sessions and then easy recovery sessions than it is to do "hard" every day. Because the "hard" sessions are never as hard as they need to be to increase your race performance substantially. At a race you will end up racing basically at your "hard" level. But if you push your boundaries by doing "Very Hard' sessions/intervals you can expand your top end race pace substantially.  

 

Competition period
General emphasis: racing 
Training modes: specific.

Less important races

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

General Strength

Off

Vo2 Intervals

recovery

Short L1 Endurance + Speed

Race

Long L1 Endurance

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Off

Specific strength

Vo2 Intervals

recovery

Short L1 Endurance + Speed

Race

Race

"What should I do if I feel too tired to complete a training session?" Skip it.


 

More important races 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

General Strength

Off

Peaking Intervals

recovery

Short L1 Endurance

Race

Long L1 Endurance

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Off

Peaking
Intervals

recovery

Off

Short L1 Endurance + Speed

*Goal* Race

Recovery

"The big race is coming and I think I can fit in one more tough interval session and maybe another long ski."  Don't. If you are feeling good, you want to stay that way, if you aren't feeling great, at this point you won't get that way by training.

 

 

 

 

 

 

 Caitlin Does

 

 

Birkie Wax?

I know you guys recommended Start MF10 and SFR 75 for the Birkie wax. But do you know really what anyone fast raced on?

Well I know for sure that the Lex Treinen the only American man to stay with the lead pack who placed 5th as top american raced on Start Graphite+HF10+SFR 75 along with Start Race 1.0 poles. We know this because Start product manager Evan Pengelly waxed his skis after the Expo Friday night. We also waxed Betsy Youngman's skis and she placed 9th for women and 1st in her 55-60 age group. 

Top American, 5th place finisher 
 Lex Treinen 


We used non-fluor hard Graphite as the under layer for the new snow to reduce static electricity.  We use Graphite for new snow and BM with Molybdenum for dirty snow.

Andy at SkiPost

Uphill Skating Drills

 

Skate Skiing Uphill: 2 Quick Drills - Quick Hops & Long Glides
Skate Skiing Uphill: 2 Quick Drills - Quick Hops & Long Glides

 

 

Enjoy and...

 

Ski Fast!

 

David Lawrence

XCSkiAcademy.com 

 


 

 
Get Lungplus to preheat your breath and save your lungs.
Lungplususa.com 
 

World Championships

Live streaming -thanks L.L. Bean

Nordic Worlds Live Stream Schedule Announced 

 

The Feb. 18-Mar. 1 World Championships will mark the first time U.S. fans have had comprehensive free access to an English language broadcast of World Championships. Each event will stream live on usskiteam.com, with parallel transmission on universalsports.com. Video highlights will also be available on the USSA Network on YouTube. Fans in the USA and Canada can also follow the action live on the Falun2015 Live Arena mobile app for iOS devices developed by Falun 2015 digital experience partner Ericsson (NASDAQ: ERIC).

 

FIS NORDIC WORLD SKI CHAMPIONSHIPS

LIVE STREAMING SCHEDULE (all times EST)

 

 

Friday, Feb. 27

7:30 a.m. - Men's 4x10k relay

 

Saturday, Feb. 28

4:00 a.m. - Nordic combined HS134 team jump

7:00 a.m. - Men's 30k classic

10:00 a.m. - Nordic combed 3x7.5k team relay

11:00 a.m. - Men's HS134 jump

 

Sunday, March 1

7:30 a.m. - Men's 50k classic 

 

 

World Cup Action

 Cross Country events streamed live at  http://sportlemon.org/ 

IBU World Cup Biathlon   www.eurovisionsports.tv/ibu/

SkiPost will host archive links to taped events. See Top Right Column


 

Andy at SkiPost

Select Events & Destinations

36th Annual Rendezvous Race 

March 7, 2015

Start off Your Spring Ski Racing with a Bang!

 


 


 


 


 

There is just more than one week until the cannon fires for the 36th annual Yellowstone Rendezvous Race, on March 7, 2015.  Skiing on the Rendezvous Ski Trails is FAST and FUN!  There is plenty of snow and the trails are skiing with mid-winter conditions.  Don't be sorry you missed the fun!


 

Make plans now to participate in this historic race, and experience some of the best skiing the world has to offer in West Yellowstone, Montana.  Race organizers are already busy marking the course and making final preparations for the event. If you have been to West Yellowstone at any time this season, you'll know that the Rendezvous Ski Trails are in outstanding shape and skiing is phenomenal!


 

The Yellowstone Rendezvous Race is part of the American Ski Marathon Series and is a cornerstone of cross-country skiing in West Yellowstone.  Once again, this year the race is proud to have Holiday Inn West Yellowstone as its corporate sponsor. There are six different race divisions offered for skiers of all ages.  Marathoners can enter the 50 kilometer freestyle race, which consists of two laps around the perimeter of the Rendezvous Ski Trail system.  Racers can enter the 25 kilometer classic or freestyle events, and the 10 kilometer race is a great choice for those preferring a shorter distance. The 5k and 2k races are geared for kids... bring the whole family!


 

Camaraderie at the start line follows racers along the entire course.  To support racers in the 25 or 50k division, costumed volunteers staff feed stations along the trails and the theme this year is "Jimmy Buffet."  Look for some fun, island-themed volunteers rocking out at the feed stations.  Bragging rights and a shiny trophy are on the line, as racers get to vote for their favorite feed station and the winners gloat for the rest of the year.


 

For most, crossing the finish line is the goal... but the fastest skiers will be rewarded with medals and cash prizes at the awards ceremony on Saturday evening.  All racers are invited to treat themselves to the complimentary dessert bar at the Holiday Inn after the race. 


There is still time to sign up for the Yellowstone Rendezvous Race.  Register before February 28, 2015 to save on registration fees!

 

For more information please visit www.skiwestyellowstone.com


 

Sunday, March 1st 2015 | 

Mt. Van Hoevenberg at The Olympic Sports Complex

The Lake Placid Loppet is one of the best events of its kind in the country. Over the past 30 years, thousands of skiers have enjoyed skiing and racing on the challenging Mt. Van Hoevenberg trails at the Olympic Sports Complex. The Lake Placid Loppet is conducted by the NYS Olympic Regional Development Authority on the Olympic Sports Complex Cross Country Ski Trails.  The Loppet and Kort -Loppet run on a slightly modified version of the 50km course constructed for the 1980 Winter Olympics making it one of the most challenging citizen races in the world.  Skiers should consider carefully whether to enter the 25k or 50km event. However, many recreational skiers do participate at a less strenuous touring pace.

 


Touring Center For Sale

 

 

 

Osceola Tug Hill XC Ski Center 

For Sale

Camden NY

 www.uxcski.com


 

Incorporated in December of 1980 and still growing 10-12% a year after almost 35 years.  40k of trails for skate and classic on 225 acres of land.  In addition to the ski center we have an adjacent camp that we rent to skiers.  Complete financials available. Asking price is $560,000 without the camp and $597,000 with the  camp. For more information contact


 

Hugh Quinn

Osceola Tug Hill XC

[email protected]

315 599 7377

Nordic Job Openings

Nordic Job Opening? email [email protected] to post

Mansfield Nordic Club

Development Team Leader Position

Mansfield Nordic seeks to hire a Development Team Leader to drive our top youth skiers toward higher level skiing on our Competition Team. This Team Leader will be a high-energy skier with strong communication abilities among individual athletes, groups, parents and volunteers. As a motivating and enthusiastic presence, the person who fills this leadership role will be an individual who is supportive, enthusiastic and ready to make a positive difference in the lives of skiers both on and off the trail.

The ability to motivate athletes and coordinate workouts, games, races and other events is key, as is creativity and adaptability in regards to weather, snow conditions and training venues.

Effective coaching is a key component of this position. Primary responsibilities will include:

  • Coaching the MNC Development Team, comprised of 8-12 fast, motivated skiers age 12-16
  • Providing motivation, technique development & race savvy in a fun & energetic manner
  • Sharing a passion & joy for skiing, as well as encouraging determination & hard work among athletes
  • Collaborating directly with the MNC Bill Koch League team & Competition Team
  • Providing race support at 4 NENSA Eastern Cup events, BKL events & more (EHSC qualifiers, out-of-region JNQs)
  • Designing individual training for athletes, & working with them to develop both long & short-term goals
  • Actively communicating & coordinating with parents & other ski team coaches

This position is also rooted deeply in the MNC group as a whole. Secondary responsibilities may include:

  • Serving as an assistant coach for the MNC Masters program
  • Organizing/leading wax clinics for parents/skiers, & leading & training parental wax teams
  • Working to bring "Celebrity Guest Coaches" to team events & practices
  • Leading MNC initiatives for social media, website enhancement, event promotion & more

 

Salary will be commensurate with experience & past coaching success (& influenced by skier enrollment) but will range between $8,000 & $12,000 for leading up to 5 training sessions per week from May through March, as well as providing coaching, waxing and support at 6+ competition weekends during the winter.

About MNC

Mansfield Nordic is one of the largest and most diverse ski clubs in New England, with programs for over 200 skiers ranging in age from 7 to 70+. Our home training facility is the Ethan Allen Biathlon range in Jericho, Vermont. This location features snowmaking, lighted trails, Pisten Bully grooming, challenging terrain, a large lodge and a 5-kilometer paved rollerski system. MNC also trains at Trapp Family Lodge, the Craftsbury Outdoor Center and other top-level facilities around the state. Our members range from recreational skiers to top racers. MNC youth, junior and collegiate racers have recently been on the podium at the NENSA BKL Festival, USSA Junior Nationals, NCAA Championships and Masters National and World Championships.

 

To inquire about this position, please submit a resume and cover letter to Adam Terko: [email protected]

 

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 [email protected] and visit SkiPost.com

 

Enjoy Winter,

Andrew Gerlach
Director/Editor- SkiPost
Like us on Facebook
In This Issue

nnf word
Support Tomorrow's Nordic Stars Today


Bliz Active Logo


This Bliz
This Bliz


25 Medals for Bliz Athletes 
 

Start Wax Recs

Swenor Rollerskis

[email protected]




UltraAspire-Omega



Poles Sizing

New World Wax Table 
 "The best table in the entire world!"


Salomon Nordic
on the Worldloppet





Rossignol Web



BD
 

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

Jon Engen

CXC Academy
Vector 450


 

 
Get Lungplus to preheat your breath and save your lungs.
Lungplususa.com 
 

SkiErg
  
VisitSunValley

Birkie



Owl Creek


LMR
 
 
 

nsc

West Yellowstone



UltraAspire-Omega


BD
 

Rossignol Catalog


snowlink.com



Bliz RX
FIS Cross Country Video Links


Davos Dec 
IBU Biathlon Video Links

Start Race Service

Dealers

 

For more Start America 

[email protected]  

406-585-2660

 
 

   

BLIZ America Dealers 

 

 

For more BLIZ USA info 

[email protected] 

406-585-2660

 

 

 

Like us on Facebook