Volume 17 Issue 5: May 28, 2015
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Do you have a Nordic training, technique, equipment, travel, or event question? Just email us at 

Ski Slap


When I ski classic I often hear my ski tails clap when they hit the snow. Why is this? What am I doing wrong? How do I correct?


Hello - 


You'll hear your skis clap when they're setting down onto the snow too abruptly. I guess that I shouldn't use the term "setting down," as they're actually landing quickly and smacking down hard. An analogy which I heard from my high school coach, John Schauer, is an airplane touching down: You want to drive onto the ski smoothly and gradually transfer your weight onto the ski (like an experienced pilot in good weather hopefully lands your plane), with the "runway" starting approximately where the ski that's hooking up with the snow is set. When you're "landing" your ski behind the runway, you often hear that clap; it's because your weight is too far back, maybe because your balance isn't great, or maybe because you don't have your hips high and far enough forward. 




A really basic exercise that can help with this is the scooter drill, where you stand with one ski (or rollerski) on one foot, with just a boot on the other. Use the boot as a proxy for the ski you're kicking from - the goal is to have a solid platform to kick off of. Drive smoothly forward onto the ski/rollerski, and balance on it as it glides forward. Practice gliding with your arms and legs at fully extended positions, with your hips and torso high and slightly forward, as in a good photograph of a classic skier. Once the ski slows down or stops, reset and practice the kick-drive-glide cycle again. You will hear that smacking sound if you set the ski down behind the boot foot (runway) too early, and the noise should settle down as you get better at controlling the approach to snow.


Occasionally, I've also heard people's skis make this noise if the tracks are frozen really hard and they have a big hip rotation while kicking; their skis begin entering the track angled ~15˚ away from the tracks, and as they come down, they "snap"  on the snow dividing the tracks before settling in. We generally work on keeping the core/hips somewhat stable, so the ski is traveling more straight forward. Having a stable core allows the legs and arms to work more efficiently, with the side effect of quieting things down.

Hope that helps.


Jason Cork

Men's Coach

US XC Ski Team

 Max Heart Rate Formula?


A Max Heart Rate formula has been used for more than 40 years as a quick and easy way to determine heart rate-based training zones. Since its inception in 1970, however, it's come under fire for its potential to be wildly inaccurate, leading athletes to seek other ways to determine how hard to push a workout, like calculating lactate threshold-based training zones.


But that hasn't stopped a new team of researchers from trying to revamp the old heart-rate formula. Dr. Thomas Allison, program director of the sports cardiology clinic at the Mayo Clinic in Rochester, Minnesota, and his colleagues recently analyzed data from 25,000 cardiac stress tests, a procedure in which a patient exercises to maximum physical exertion while doctors monitor the heart's function.


The researchers found that while everyone's max heart rate goes down with age, it decreases more slowly in women. "As a result, the currently used formula overestimates the peak heart rate that younger women can reach and underestimates it for older women," The Journal of the American Medical Association writes. 


The researchers propose a more accurate way to determine max heart rate is to use the following formulas:


For women

: 200 - (.67)age

For men

: 216 - (.93)age 

Currently, these calculations only apply to people between 40 and 89 years old, as the subjects analyzed fell in that age range. The new formulas could help older athletes determine more accurate heart rate training zones, and ease frustration about hitting a max heart rate that may be unachievable





  Cycling vs Cross Country Skiing Eyewear?

What, if anything, is the difference between a sunglass for cross country skiing vs cycling?

Signed Doubter

Dear Doubter, 

Quit doubting.

The short answer is;

Cross-country skiing requires eyewear that, among other things, is engineered for perfect behind the lens airflow to minimize fogging without aggravating the eyes.

Cycling's higher speed requires minimal behind the lens airflow plus a high head positioning for the back-down heads-up cycling position.

For Bliz, (but not for all brands) there is a big difference between its medium speed "cross country skiing - running, paddling ..." glasses like the new Rapid, Force and its higher speed "cycling- speed skating" glasses like the new VeloXT and Velo XT Small Face. Yes you can wear either for any activity and adjust them to maximize or minimize these attributes to your face and sport, but they are engineered to enhance different airflow and body positioning/vision needs.   

Below are some product descriptions.


Rapid's small-face frame, lens shape and off the face positioning make it ideal for medium speed activities where keeping focused means protecting the eyes from the sun, wind and air-born particulates while also delivering controlled air circulation to combat lens fogging and cool a sweating face. Rapid is perfect for the widest range of activities including running, cross-country skiing, paddling, SUP, hiking and climbing. Rapid is designed for smaller faces (to complement the larger Force), weighs only 24 grams and is an advancement of the massively popular Pace. Its soft, infinitely adjustable nosepieces and temples allow for custom fit and fine tuning of circulation. Each hard shell Rapid kit comes with both bright light and low light Perfect Curve lens sets (or universal ULS lens), cleaning cloth, a removable sweat-brow, plus Bliz's famous click-in goggle type head band.




Velo XT Small Face's frame, lens shape and high and close-to-the face positioning makes it ideal for high speed activities where keeping focused means shielding the eyes from sun, wind and air-born particulates while delivering perfect unobstructed vision in every body position and speed. Velo XT Small Face is ideal for the demands of small-faced cyclists, speed skaters and other high speed, back down, heads up sports but due to its maximized sun and air deflection and high frame positioning. It is also great for those in medium speed sports who seek minimal airflow over their corneas. Its soft, infinitely adjustable nosepieces and temples allow a custom fit and a fine tuning of circulation. Velo XT Small Face weighs only 28 grams. Each hard shell Velo XT Small Face kit comes with Perfect Curve bright light, low light, and clear lens sets, cleaning cloth, plus the ability to add Bliz's famous click-in goggle type head band and Bliz Opti Lens magnified computer reader lens. 


 Supporting Tomorrow's Nordic Starts Today  



US Ski Team nominations  for 2015-16



When the list of USST nominees were announced earlier this month, the correlation between rising stars of skiing and NNF athletes was noticeable. 15 of the 16 nominated athletes have received NNF funding at some point in their career.

Congratulations to all those nominated, to those striving and developing and to those that have been lighting up the World Cup for the last few seasons.

USST Nominations for 15-16




Andrew Newell 

Simi Hamilton

Sadie Bjornsen 

Sophie Caldwell 

Jessie Diggins 

Kikkan Randall 

Ida Sargent 

Liz Stephen 




Erik Bjornsen 

Noah Hoffman 

Rosie Brennan 

Caitlin Gregg




Julia Kern 

Katharine Ogden 

Patrick Caldwell 

Ben Saxton 


More at

Rollerski Poles 


Can I use the same poles rollerskiing as I do on snow? 



Dear FM,


Yes you can use the same poles, as the pole length positioning on rollerskis with tips sticking up from the pavement is similar enough to the length on snow with the tips sticking into the snow. To make the length even closer we suggest you apply rollerski tips which add height to compensate and are also sharp when new.  


But we do suggest that you dedicated a set of poles for rollerskiing if you can. Rollerskiing is harsh environment and very tough on poles. If you use your World Cup poles, like the Start Race 1.0, while rollerskiing you risk damaging them with the heavier roller skis and from  the repeated impacts from the asphalt or crashing.



Andy at SkiPost



I was checking out the Swenor rollerskis and wondered what makes them better than others? FG


Wheel durability is the #1 benefit. That they feel like snow is the #2 benefit. You can pay less on some rollerskis but often their wheels are not as durable so you end up buying more replacement wheels and then end up paying more. Composite shafts that feel like snow is the other great benefit. We could go on... Check out Swenor here.




Train your Weaknesses

Race your Strengths


If you wish to improve in the 2015/2016 season it is best to determine your weaknesses and strengths. Then work on strengthening your weaknesses. 


Athlete Self Analysis

Place a check in the box on the right that best agrees with the statement on the left. 




Not Really


I can ski forever





I do best in 50km races





I do well on long gradual hills





I do best in 30km races





I do well with an even race pace





I can only go medium hard/fast





I do best in 15km races





I rule!





I do best in 10km races





I can go very hard/fast





I do well with a varying pace





I do best in 5km races





I do well on short, steep hills





I do best in 1-2km sprint races





I have a great sprint





Checks moving from upper left to lower right indicate strength in Endurance and a weakness in speed. Checks moving from upper right to lower left indicate strength in speed and a weakness in endurance. Checks pushed right in the middle of the graph indicate a high-end fitness weakness, such as low Vo2, lactate threshold and/or poor economy. Only testing at a qualified lab can determine where your physiological weakness in this zone lies. 

You can gain some beneficial information from analyzing your performances in your five best and five worst races. See if you can find trends that might help indicate your strengths, weaknesses (area's of greatest opportunity) with regard to fitness, strategy, diet and your race and pre-race habits. Things to consider are the race distance, technique, individual or mass start, snow and weather conditions (cold/warm, soft/hard tracks), course type (hilly, flat, steep, gradual), strategy (start hard/easy, attack the hills or ski an even tempo), nutrition (general, morning of, day before), other (travel, sleep, emotional state, race size...)


Sweden Camp with Cailtin


Join Caitlin ComptonBliz Athlete and World Champion Bronze Medalist, in Sweden home of Bliz for a Swedish Training Camp.


Caitlin states " ...Excited to be heading back to Sweden and Falun with the Summit Nordic Ski Club and a few of my favorite Swedes!!! Olof Heberg, Kristina Strandberg, Emilie Cedervärn!!! I am honored to join this camp and I think it will be an amazing opportunity for me to improve! Please let Olof and the Summit Nordic Team know if you are interested in joining us! I had the opportunity to train and work with the Summit Nordic Ski Club before I went to the World Championships last season and I am convinced they helped me reach another level!"


Sweden camp Info here




Haig Glacier Trip
With Ivan Babikov and Dasha

Haig Babikov Camp

Haig Glacier Trip-Liebsch

Haig Glacier Trip

Double Polling, 


What It Is And How To Improve Your Double Pole


Watch the 3 primary skills of double poling and listen to how the 3 skills blend together to create strong, powerful, fast and efficient double pole technique for nordic/cross country polling



Double Pole Technique Overview, Cross Country Nordic Skiing
Double Pole Technique Overview, Cross Country Nordic Skiing



Enjoy and...


Ski Fast!


David Lawrence 


Rollerskiing Clinic
Gear West
Long Lake MN
May 31, 11:30

Have you ever wanted to try roller skiing but didn't know how to get into it?

We are offering a FREE clinic at Gear West Ski and Run on how to roller ski. This clinic is for beginners who want to learn the basics of roller skiing. We will provide roller skis with bindings to match your boots. You can decide whether to do skate or classic. Please specify what equipment you have by registering with the correct ticket so we can plan accordingly. 

Please bring your own cross country ski boots and ski poles. 

Helmets are also mandatory, you must have a helmet to participate in the clinic. 

Swenor Rollerski Catalog available here.

Open Masters/Citizen Technique Clinics


These clinics are open to master/citizen skiers of all levels, from beginner to advanced. Skiers will be divided in small groups based on their level to provide adequate personal attention. Rollerski equipment will be available to borrow if requested. Every clinic will be presented by two CXC Level 200 coaches.


MILWAUKEE AREA June 6-7, 2015 / View

CHICAGO AREA June 13-14, 2015 / View

WAUSAU AREA June 27-28, 2015 / View

Other Camps

Open Junior Camp

June 12-18, Lakewoods Resort

These camps are designed to bring the committed athletes of collaborating clubs together to train and live for extended periods during the summer.


  Igor Legacy Camp

June 19-21, Iola Winter Sports Complex

The camp is designed to promote the growth and development of Junior Cross Country Ski racers and to expose young athletes to the fundamental building blocks required for high-level cross country ski racing.

World Cup Videos

IBU Last weekend races at 

Holmenkollen 50km Men
Holmenkollen 50km Men

Holmenkollen 30km Women
Holmenkollen 30km Women






Select Events & Destinations
Coaches Seeking Position

Anette Bøe

 Ski Coach - Instructor


Anette Bøe , the multiple time Olympic and World Championship medalist from Norway is looking to share her coaching and ski instructing skills with North Americans. 

Anette has been a coach for the: 

Norwegian Women's Cross Country Ski Team  

Norwegian Women's Hockey Team 

and run her own ski school.


Norwegian University of Sports; Bachelor phys.ed.
Norwegian School of Marketing, Oslo, Norway

Norway Future Female leader & coach program


If you are looking for a highly qualified coach and instructor and would like to discuss the options with Anette email and we will put you in touch with her.




Anette Bøe at 1985 World Championships

where she won 2 Gold, 1 Silver, 1 Bronze

and the year she won the overall World Cup


Nordic Job Openings

Nordic Job Opening? email to post



Job Announcement: Assistant Coach


May 26, 2015

For Immediate Release:


Momentum Northwest, a Seattle-based junior cross-country ski team, is now accepting applications for an Assistant Coach. Interested candidates must have a background in cross-country ski racing and coaching, along with an irrepressible enthusiasm for working with young people and introducing newcomers to the sport.


Position extends from September 1, 2015 to March 15, 2016; competitive salary D.O.E.  For more information, please send cover letter, resume, and two references to Head Coach/Program Director Sam Naney at                                                                         


Momentum Northwest, a 501©3 organization, was formed in early 2014 with a mission to create a national-caliber junior cross-country ski racing program in Seattle. 


Northern Michigan University

Assistant Coach


NMU has a full time assistant coach position open.Full time 10 Month position with full benefits, one can apply via the NMU web site:

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:


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 and visit


Enjoy Winter,

Andrew Gerlach
Director/Editor- SkiPost
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In This Issue

nnf word
Support Tomorrow's Nordic Stars Today

Swenor Dealers

Swenor Rollerskis

Bliz Active Logo

This Bliz
This Bliz

Bliz Tempo
25 Medals for Bliz Athletes 

Start Wax Recs


Poles Sizing

Salomon Nordic
on the Worldloppet

Rossignol Web


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. 





West Yellowstone



Rossignol Catalog


BLIZ America Dealers 



For more BLIZ USA info 





FIS Cross Country Video Links

Davos Dec 
IBU Biathlon Video Links

Start Race Service



For more Start America  



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