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SkiPost
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Volume 16 Issue 45: Mar 5, 2015
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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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Hello.
How do I change the lens on my new ProFlip XT?
As with all ProFlip's lens changes you pull apart from the center.
Here is a Video.
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| | Bliz Active Eyewear - Proflip XT change lens |
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Train through Sickness?
Is it better to stay in bed with a cold or continue training through the illness? Is it different for the flu?
Thanks,
ST
I am no doctor but it is always better to get healthy. If you are training through the cold you are most likely exercising through the cold and not training. A little bit of light exercise will get the metabolism going and I believe will help. But anything more than that will wear you down more which will result in more time needed for recovery. Rest, recover then get back on the horse.
Andy at SkiPost.
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Switch Sides When Skating
V1 skate ski pole technique might be the most utilized poling technique for most skate skiers in the US. Although I think V1 poling technique is over taught in the US (great topic for another post), V1 poling is an absolute necessity for climbing hills.
Becoming a powerful, efficient hill climbing machine requires the right combination of many factors. In this post and video, Scotty McGee focuses on one factor to help you become a better, more developed V1 skate skier - switching from left side to right side as you V1 pole.
Why Switch Sides?
Two reasons.
First reason Poling on just one side tires that side out. Poling on both sides rest the glide side so you use your whole body more efficiently.
Second reason Most trails don't run flat across as they climb. Most trails slope right or slope left while going up. Consequently, skiers V1 poling up hill pole on the right ski or pole on the left ski to match the side-slope of the trail. Pole up the slope, and glide down the slope. Poling on different sides requires you to switch sides as you pole. There are various ways to keep your momentum up while not stalling out. The two key ingredient to switching sides? Practice switching sides (I know, "duh" statement but I'm amazed how many people DON'T practice this) and master rhythm change.
Take it away Scotty McGee! |
| | Skate Skiing: V1 Left Side & V1 Right Side, How to Switch Sides |
Enjoy and... Ski Fast! David Lawrence XCSkiAcademy.com |
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.
World Championship Race Video Links below
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Jessie Diggins
huge part of
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Birkie Kick Wax?
You shared info on some of the gliders that worked well for your skiers, how about the kickers? It seems that a lot of folks , myself included, got confused by the new snow at the start and found vastly different conditions later in the race. And skis that didn't want to kick.
Thanks,
G Z
Hi GZ,
Start's best combo was Start Base Extra Binder (some blue klister is in it), covered with 2 full and 2 short layers of Oslo Racing Green, covered with Start FHF 80. We tested all of our products at 00 race morning. Their ranking best grip to least: Oslo Green, Synthetic Green, FHF 80, Terva Green. Terva green could have been used to cover Oslo green (and many people used this with success) as it was very fast but it gets such a hard outer layer that it did not grip the icy mix under the fresh snow as well as the FHF80 cover wax did..
Evan at Start Wax
Evan,
Interesting and thanks for the feedback. I tested Syn Green over Oslo Green in the fresh snow at the start, very Daryl, but thought it was starting to ice. Went with Skigo Violet covered with Terva Green. Was fine for the until the first food station, then needed to herringbone before anyone else. In the future I plan to stick with just the Start waxes and their recommendations. BTW, the fellows at the ski expo were extremely friendly and helpful. I just wish I had listened to their rec and followed it exactly, as opposed to mixing waxes from different companies.
GZ
Hi GZ,
Sorry to hear you ended up without kick during the race. For future reference remember that the start area is a very poor area to test kick. Too much wind blown snow that hasn't been groomed all year. If you see any icing with Oslo waxes covering with Terva typically solves the problem. Ski-go HF violet is most similar to the Terva line so I think you ended up with two waxes that were too slick once you got to the more abrasive snow in the woods.
Cheers, Evan at Start Wax
Evan,
I think you totally pegged it, and after 34 years I have nobody to blame except myself. I tried to test Friday at Fish hatchery, but had the same problem, several inches of fresh cold powder, unlike the race conditions. Going forward I plan to stay with one wax line, Start, and one set of recs. As Bill Pierce told me at the finish area, "That's classic racing for you!"
Cheers,GZ
Start Birkie Glider
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
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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
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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General Strength
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Off
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Vo2 Intervals
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recovery
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Short L1 Endurance + Speed
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Race
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Long L1 Endurance
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Off
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Specific strength
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Vo2 Intervals
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recovery
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Short L1 Endurance + Speed
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Race
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Race
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"What should I do if I feel too tired to complete a training session?" Skip it.
More important races
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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General Strength
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Off
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Peaking Intervals
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recovery
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Short L1 Endurance
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Race
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Long L1 Endurance
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Off
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Peaking
Intervals
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recovery
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Off
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Short L1 Endurance + Speed
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*Goal* Race
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Recovery
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"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.
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Start Weekend Wax Recs.
West Yellowstone Rendezvous
Pepsi Challenge Wax Rec
Bear Chase Wax Rec
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Select Events & Destinations
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36th Annual Rendezvous Race
March 7, 2015
Start off Your Spring Ski Racing with a Bang!
There is just more two days 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.
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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
uxcski@gmail.com
315 599 7377
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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: adamRterko@gmail.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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