SkiPost
Volume 16 Issue 47: Mar 19, 2015
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Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at weanswer@skipost.com 
XC Trail Tracker

xctrailtracker.com is a new free website put together by Nordic skiers for Nordic skiers.  This is a place where you can post a report of your  time on the trails or read other skiers' reports to help decide where  where the good snow or good grooming is, if it's worth driving to the trailhead, etc.  If your favorite trails are not yet on the map, you can add them.  The site can be used for trails anywhere in the world!  Obviously, this type of site needs a critical mass to make it effective,  so please join in! at www.xctrailtracker.com 

First Days on Snow

 

I have found that it takes perhaps a week of skating on snow to recover ones strength. For the first few times on snow I need to stop and rest frequently while climbing. Is there any way to speed up this acclimatization process? Perhaps one should roller ski on very slow wheels prior to the shift to snow.

Thanks

 

B B

 

 

BB,

 

Yes doing as much ski specific training in the fall will help. Hill bounding, spenst training, running with poles, plyos all will help prepare you. For sure rollerskiing with wheels that simulate skiing speed will help. We like the Swenor Rollerskis for this reason.  But you should slow down and enjoy your that first week. Slow down and work on technique. Ski without poles to work on weight transfer. It is OK to take your time. 

 

Andy at SkiPost

What to Eat Before an Endurance Race

So you've decided to tackle an endurance race-maybe a marathon or half marathon, maybe a triathlon, century ride, all-day hike, or some other multi-hour effort. Of the many tough decisions you'll make that day, one of the first is: What should you eat for breakfast?

There's only one right answer, in a sense, and that is: Whatever you practiced during your training. Race day is not the time to try anything new, because you'll be living with the consequences for several (possibly agonizing) hours. Still, you have to start somewhere, so here are some of the things you'll want to keep in mind to prepare the best breakfasts.


Ned Preaches Intensity

from Velonews

 

 

Editor's note: This is an excerpt from the new VeloPress book, "Fast After 50
," by Joe Friel. For more, read
the entire excerpt of the chapter
 on high-intensity training.

 

I turned 59 in 2014, and I have maintained a high level of fitness since I first began endurance racing in the late 1970s. Training with an emphasis on high-intensity intervals has been my preferred method of preparing for events throughout my career, which includes racing mountain bikes, road bikes, cyclocross, and Xterra triathlon. I made a few forays into long-distance events such as the Leadville 100 mountain bike race and the Ironman triathlon, but my preference is racing for one to four hours.

I embrace a higher-intensity/lower-volume regimen partly because I love to suffer but also because of the race results I've achieved with this philosophy. I have a short attention span for training rides. I like the excitement of pushing the pace both on the climbs and descents as opposed to riding at a slower pace for a longer ride. A long ride for me is about three hours, and I rarely do more than one a week.

velonews.competitor.com

 

 

 Salomon Carbon?

 

 

Jessie Diggins won her World Championship Silver on a pair of Carbons

 

 

 

What is the hype Salomon is putting about their Carbon ski? Don't all ski have Carbon?

DS

 

Dear DS,

Salomon launched the Salomon Carbon this winter with breakthrough race results from athletes and rave reviews for neutral testers as well. The Salomon Carbon is unique in that the entire wrap is carbon rather then just comprised of some carbon. And while it is incredibly light its most notable attributes are how it glides, feels underfoot, and reacts. All this make it a fast ski. But as I work with Salomon I will let two neutral commentators  (Gear West and Caldwell Sport)  share some of their thoughts on the ski. 

Andy at SkiPost

 

Gear West - Jan Gunther gearwest.com/blog/salomon-carbon-skate-lab 

Jan states "My 28th birke year and I feel I am always learning a little something new about skiing, technique, and skis......the Carbon were my ski of choice for the Birke. ........ My conclusion? There are a lot of really great performing skis in the hi-end race category and now Salomon offers one more. Beyond being unbelievably light, their new Carbon ski offers significant stability in firm snow conditions ( to all skiers who can ride one ski using open field / V2 technique) and a soft tip for floatation in sugar snow given a hard track underneath. Enjoy! read the complete Story here  gearwest.com/blog/salomon-carbon-skate-lab  


 
From Caldwell Sport-  Zack Caldwell www.facebook.com ...Salomon has just made the next ski that I'm aware of to embrace carbon as a primary structural element, and I think this may be a game-changer. ...I've skied on one pair of these (and been impressed), and have just received four more for grinding. These skis have been showing up all over the World Cup this season. 

Read more www.caldwellsportfacebook

 

Salomon Carbon Ski Video Here

Salomon Carbon Skate Lab Ski
Salomon Carbon Skate Lab Ski

 

Base Cleaner


 

Hi, was wondering if either mineral spirits or the citrus degreaser I use on my bike is compatible with cleaning XC ski bases?

Thanks

 

No. Both are too harsh and leave residue that impeded future wax jobs. Best to use proper base cleaner. And do hot wipe waxing with a soft wax.


 

START - Removing glide wax
START - Removing glide wax

 

Andy at SkiPost

 

Woodski March Madness Sale!

 

Start and Finish Sale!  The start of dry land training and the end of a great winter!  Woodski is celebrating by throwing a huge sale!  20% off every and any item we make or carry!  From now until the last day of March!  Use the code "marchmadness" to get the discount.    Tell your friends that it is time to get the best roller skis on earth or the best wax table on the planet.  While supplies last...

 

www.woodrollerski.com/ 

Wax Selector

Andy,

I used the Start Wax Chooser app for the Great Bear Chase and my skis were spot on.  Wish I had found it earlier as it is simple and intuitive.  It picks wax based on only snow type and temp, just as I learned for my beloved coach, Igor Badamshin.  

 

Thanks for you helpful insights,

GZ

Believing in Yourself 

BY Caitlin Gregg
World Championship Bronze Medalist


Thank You and the Importance of Believing in Yourself no matter what!

Two weeks later I am still revisiting one of the most amazing days of my ski racing career!  I am so happy to be a part of US Nordic Skiing history and I am forever grateful for the support and encouragement I have received from hundreds (maybe thousands) of people and companies over the entirety of my ski career! 

Brian has been the biggest supporter of my skiing and life and he believed in me even when I wasn't skiing very fast. Caltin shares more of here thanks here thank-youl 

Here are a few of my favorite quotes about Believing in Yourself and a few pictures from our journey!
  • Be yourself; everyone else is already taken.  Oscar Wilde
  • It doesn't matter how long you've waited, there's always time to make a change and strive for more.
  • It is never too late to be what you might have been.  George Eliot
  • Don't get stuck worrying about what you've missed out on, instead, open up your eyes for the new opportunities right in front of you. When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us. Helen Keller
  • Don't get overwhelmed by your goal if it seems to big. Focus on that one small step you can take first.The man who moves a mountain begins by carrying away small stones. Confucius
  • You can't choose what life throws at you, but you can chose how you respond.I can be changed by what happens to me. But I refuse to be reduced by it. Maya Angelou
Caitln's list goes on read more here
.. in-the-arena-ccompton 


Start Glider Types

You described how Start has different kick wax types for different snow types. Does this hold true for Start gliders as well?
FS

Yes Start has different glider types for different snow types. But the types are formulated differently than for kick.  In kick waxing development you need to have a wax that bends to stick to the snow for kick, yet breaks free to get glide.  With glide wax you need snow crystal management, humidity management, moisture management and dirt management.

Start has the S series for "normal" new or older snow with 4 grades (SG, LF, MF, HF)  
SG having no Fluor for "no" humidity and no moisture  
LF having ~ Fluor for low humidity and low moisture
MF ~10% Fluor for medium humidity and low moisture
HF ~ 20% Fluor for high humidity and low moisture 

Start has the BM series for coarse, dirty and artificial snow.
Start has the FHF series for high moisture snow. 

The S series is what most people need most of the time.  You get the most snow crystal management from the glider hardness so you select a glider color based on snow temp that is just harder than your snow crystals. If you go too hard the crystals do not penetrate the glider which is good but you give up lubrication which is bad. If you go too soft the crystals dig into the glider and you have little to no glide.  Always better to go too hard than too soft. You then select the Grade of glider based on the airs relative humidity. The more moisture in the air the more you want Fluor in the glider to manage the thin layer of water between the ski and the snow.

We use the BM series when the snow is extremely dirty and coarse. BM has > 20% Fluor and also Molybdenum which is a dry lubricant for dirt and  coarse icy snow. 

If you have wet snow and you know that you are manage pure water ( rather than just are humidity) then we go to the FHF series. FHF gliders have >20% spherical nano Fluorocarbon molecules that are super-hydrophobic. 

The Finishing waxes follow the same concept with different Series products with different hardnesses for these dufferenbt snow condistions.

Start also has is 100% Fluorocarbon Finishing Waxes under these same series.
S for normal snow- SFR
BM series for coarse, dirty and artificial snow.
FHF for high moisture snow.

Within each series there are different temps of Fluors to match snow crystal hardness. 

At the warm Junior Nationals in Truckee CA right now, Evan our Start manager, is using allot of FHF waxes to manage the high moisture conditions.

 

i could go on but will not at this time..


    



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.

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
Skate Skiing: V1 Left Side & V1 Right Side, How to Switch Sides
 

 

Enjoy and...

 

Ski Fast!

 

David Lawrence

XCSkiAcademy.com 

 

World Cup Videos

IBU Last weekend races at 
 

Holmenkollen 50km Men
Holmenkollen 50km Men



Holmenkollen 30km Women
Holmenkollen 30km Women

 

 

 

 

 

Scavenger Hunt  

 

Select Events & Destinations
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

uxcski@gmail.com

315 599 7377

Nordic Job Openings

Nordic Job Opening? email weanswer@SkiPost.com 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: adamRterko@gmail.com

 

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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In This Issue

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Support Tomorrow's Nordic Stars Today


Bliz Active Logo


This Bliz
This Bliz


Bliz Tracker
 
 
25 Medals for Bliz Athletes 
 

Start Wax Recs

 Swenor Rollerskis

Start@endurance-enterprises.com




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 

Start@endurance-enterprises.com  

406-585-2660

 
 

   

BLIZ America Dealers 

 

 

For more BLIZ USA info 

bliz@endurance-enterprises.com 

406-585-2660

 

 

 

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