Shoulder Damage

Two days ago, a simple bike ride to work resulted in a separated shoulder with torn ligaments in my acromioclavicular joint. Needless to say it hurts like hell and my shoulder is useless for now. The first thing I thought about was if I was ever going to be able to cross country again, knowing how much work, force, and strength is required from the shoulders during XCS. This sport is my sanctuary! Has anyone out there had this injury and made a good comeback to the sport, or is my shoulder toast as far as skiing is concerned? Typing with one hand. 

Thanks,

R,

Spice up Your Summer Training

One of the best features of Concept2 ergs (The SkiErg or indoor rower) is that they accurately measure the work you're doing. In addition, the flywheel calibrates itself on every rundown to take ambient conditions into account, so someone at altitude can compare their erg time with someone at sea level, regardless of the weather and environmental conditions. 

What's so great about this? It means you can race, and compare your times and distances with friends and competitors in another state, country or continent! It also makes the SkiErg a great tool for tracking your training progress by comparing your performance over a certain time or distance from one training block to the next.

Do you have a competitive streak? Or do you just want to make your workouts more interesting? We invite you to try the following challenges-some are geared for individuals and some for teams:

• 100 Meter Dash: Pre-set the Performance Monitor for a 100 meter distance. The meters will count down to zero, and your total time will be displayed at the end.
• 1 Minute Max Meters: Pre-set the Performance Monitor for a 1 minute piece. The time will count down to zero, and your total meters will be displayed at the end.
• 2000 Meter Mixed Team 2k relay (two men/two women): Pre-set the Performance Monitor for a 2000m distance. Rotate each team member through in order, with each person skiing as long as they can maintain their goal pace, then switch on the fly. The meters will count down to zero, and your elapsed time will be displayed at the end.
• 1000 Meter Individual Sprint: An indoor version of the standard Nordic sprint. Pre-set the Performance Monitor for a 1000 meter distance. The meters will count down to zero, and your total time will be displayed at the end.

Post your results and pictures on the Concept2 SkiErg Facebook

About the second generation SkiErg:

We have reworked the internal mechanism with the goal of improving cord wear and making maintenance easier. This also allowed us to support classic single-stick technique. The SkiErg is now aluminum, so it's lighter in weight, and the optional floor stand has a lower profile. Adaptive athletes will like the longer standard cord length. As with all our indoor rowers, we have introduced the Performance Monitor 5 (PM5), which offers a backlit screen, Bluetooth Smart connectivity, and a new USB flash drive Logbook, among other features. We are excited to offer these additional features at similar pricing:  $770 for the SkiErg, $180 for the optional floor stand.

Remember, if you are a member of your regional ski association, you are entitled to a $40 per SkiErg discount. Be sure to ask for it when you place your order. Call Josh Carlson at 800-245-5676 ext. 3060.

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

For men

from http://www.outsideonline.com/

 Supporting Tomorrow's Nordic Starts Today

nationalnordicfoundation.org  

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

A-team

Andrew Newell 

Simi Hamilton

Sadie Bjornsen 

Sophie Caldwell 

Jessie Diggins 

Kikkan Randall 

Ida Sargent 

Liz Stephen 

B-team

Erik Bjornsen 

Noah Hoffman 

Rosie Brennan 

Caitlin Gregg

D-team

Julia Kern 

Katharine Ogden 

Patrick Caldwell 

Ben Saxton 

More at https://www.nationalnordicfoundation.org/

SPORTS PARENTING IN 10 SENTENCES

1 word: Hi.  Greet your child when they get in the car with "Hi" before you ask about practice, the score of the game or homework.  

2 words: Have fun.  In all likelihood you've heard this statistic: 70% of kids quit sports before they turn 13 for the primary reason that they are not having fun.    Encourage and remind your kids to have fun.

3 words: Tell me more.  Before forming an opinion or dispensing advice, ask for more information from your child.  This will force them to tell more of the story and give you more information as to what is actually happening.  

4 words: Good job. Keep working.  Doc Rivers, head coach of the Los Angeles Clippers and parent of a NBA player suggests these four words.  Rivers notes that as parents we are often tempted to say more and analyze their kids performance, but saying only this might be what's best for the kid who simply needs support.

5 words: What's new in your world?  Ask your kids general questions that are not about gymnastics.  Even if the reply is "nothing" it gives you the opportunity to share something about your day.  

6 words: I love to watch you play.  Best six words ever.  

7 words: So what do you think about that?  You know  your opinion, so before you jump to tell your child what it is, ask what his/her opinion is.  You are not only learning more about what your child thinks but are also helping develop critical thinking skills.  

8 words: Is there something I can do to help?  Before you give a solution or an action plan, ask if that is what the child really wants.  Sometimes all the child wants to do is blow off some steam, and we jump directly to "solving" the problem.  

9 words: You are more important to me than your achievements.  You may be thinking that of course this is true.   But remind your child of it.  In the absence of hearing this from you, your children might think that one of the reasons you love them is because of what they do, not because of who they are.  

10 words: No matter what, I'm glad that I am your parent.  To be loved wholly and completely for exactly who we are, flaws and all, is the greatest gift one person can give another.  Please give that gift to your child.  

Rollerski Poles 

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

FM

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

Swenor

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.

Swenor
 

Sweden Camp with Cailtin

Join Caitlin Compton, Bliz 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

Double Poling, 

What It Is And How To Improve Your Double Pole

Double Pole Technique Overview, Cross Country Nordic Skiing

Enjoy and...

Ski Fast!

David Lawrence

XCSkiAcademy.com 

Clarkson University 

Asst. Nordic and XC coach 

Clarkson University (Northern New York) is looking for an Asst. Nordic and XC coach.  The position offers free graduate credits, healthcare benefits and a 10k annual stipend. 

Bachelor's degree required.  

Review of applications will begin immediately and continue until the position is filled. To submit your application, go to www.clarkson.edu/hr and click "Career Opportunities" on the left hand navigation bar. 

Jim Allott
Clarkson XC/Nordic Coach

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 sam@momentumnorthwest.org.                                                                         

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:  https://employMe.nmu.edu

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