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Signup Here    SkiPost Archive              Year 17, Issue 24, Oct 8, 2015

Ask us, We Answer

Do you have a Nordic training, technique, equipment, travel, or event question?  Just email us at 

Pole Durability

I checked out the Start Poles and they do have the low swing weight you promote. But being just 8 mm at the tip how durable are they?


Thanks for checking out the Start poles. Their 8mm tip is the key not only to the low swing weight but also to their great durability. The narrow tip allows for a low swing weight but also allows Start to add more layers of carbon so the wall is thicker and thus more durable.

Andy at SkiPost/Start

Froze Nose

Hi  --  I am an experienced skier in Wisconsin, where we often have to deal with very cold conditions.   I recently underwent surgery on my nose for removal of basal cells, which involved cutting out a fair amount of tissue, and then plastic surgery to make me look presentable again.   Needless to say, one of the follow-up items is consistent use of sunscreen, something I should have done previously.  My concern is the potential for increased sensitivity to cold and susceptibility to frostbite on my nose due to the reduced skin thickness.   Can you recommend products or practices that would help protect me from this hazard?
Thanks  --  J M
I am no doctor. So ask your doctor.
But Kinesiology tape is used to cover the face and reduce risk of frostbite quite often.
Andy at SkiPost

The Groove

Would you address waxing in the thin, strip, down the middle of the ski. In all the videos I have watched, I have never seen anyone wax this portion. Do you just use a standard base wax and not worry about this area as far as waxing for a specific temperature?

For glide waxing you wax this portion as well.
When you melt the wax with the iron the wax covers this groove.
You then use a groove scraper to clean out the groove. Do this groove scraping before you scrape the base.
The groove on a ski is like the rudder on a boat it keeps the ski going straight.
Andy at SkiPost

Application of Glider
Application of Glider

Training Zones

What are the various training Zones?

Optimal performance is reached by subjecting the body to specific types of stress in order to elicit specific types of adaptations. Using the Lactate Threshold lactate level or heart-rate, as we have done here, is a precise way to determine training zones. 

Intensity: Level 1. Easy, 2-3mmol/L below LT; 30-50 bpm below LT. 
Duration: 30 mins. - 1.5 hours. 
Objective: This zone is used for warm-up and cool-down periods. Training at this intensity will promote recovery following glycogen-depleting workouts or high intensity intervals and maintain cardiovascular and muscular adaptations. The primary goal of recovery is to deliver O2 and CHO (carbohydrates) back to the muscles.
Intensity: Level 2. Moderate, 1-2 mmol/L below LT; 10-30 bpm below LT. Level 1. Easy, 2-3 mmol/L below LT; 25-50 bpm below LT. 
Duration: 30 mins. - 3 hours. 
Objective: A moderate intensity is the optimum zone for improving endurance adaptations. An easy intensity delivers the same benefits, but more slowly. Unlike many athletes in bipedal and less-weight bearing sports, most skiers do most of their endurance training at the easier of these two intensities (around 35 bpm below LT). Training in both of the endurance zones improves the ability to deliver more oxygen to the muscle cell and process more energy from aerobic sources. Specific training adaptations include an increase in the size and number of mitochondria, an increase in myoglobin, increased capillarization, and an increased number of aerobic enzymes. Skiers tend to lower the intensity the longer the session. Over two hours = level 1. Under an hour = level 2.
Lactate Threshold 
Intensity: Level 3. Moderately high, below LT by 5 bpm, or above LT by 5 bpm. 
* Tempo: 15 to 60 minute continuous effort at 5 bpm below LT. 
* Interval: 5 to 15 minutes at LT and up to 5 bpm over LT. 
Objective: Training at this intensity will raise LT as a percentage of Vo2 max as well as increase Vo2 max.
VO2 Max 
Intensity: Level 4. High, 1-2 mmol/L above LT or at a heart rate associated with 95% of Vo2 max. 
Duration: 3-5 minute intervals with half-time to equal recovery. 
Objective: This is the optimum zone for improving Vo2 max. Training adaptations include an increase in stroke volume, an increase in maximal aerobic capacity and improved lactate buffering capacity - go fast, hurt less = go faster.
Intensive Repetitions
Intensity: Level 5. Very high, 2-6 mmol/L above LT. 
Duration: Short: 30-60 seconds with complete recovery. 
Long: 1-2 minutes with complete recovery. 
Objective: Training at this zone generally only occurs for a few weeks prior to a major competitive event and increases anaerobic capacity and buffering ability.
Intensity: Depends on amount of rest taken between and number of repetitions.
Duration: Short. 10-20 seconds generally with full recovery. 
Objective: Develops technique and use of dynamic, powerful motions. 

Andy at SkiPost

Dear SkiPost 
Can you explain what EPOC is vs. Heart Rate training?
Dear Fred,
I can not answer this well but fortunately Jim Galanes can.

From article here:
Jim Galanes has been working with Firstbeat's EPOC training systems for several years and has first hand knowledge how it helps athlete's train better and smarter.  EPOC allows us to objectively quantify the training load of each and every workout.  This fosters (1) more effective implementation of daily training plans; (2) more accurate tracking of changes in training performance; and (3) closer and more accurate monitoring for either undertraining or overtraining.  
Why is EPOC Better than Heart Rate?  
Cross-country skiers have been using heart rate monitors for about forty years.  Jim and I were early converts.  I recall well returning from Polar Cup races in northern Sweden in the spring of 1984 with Polar's first generation heart rate monitors.  Skiers to his day are relying on heart rate to prescribe the limits of their daily training.  But today we can do better than heart rate.
Why is heart rate variability (HRV) and EPOC better?  
The simplest answer is that during two separate training sessions of equal status one may be harder on the body than the other, even when the heart rate is the same for both sessions. The difference is accumulated fatigue,which HRV can detect and convert into an EPOC value.  The body may appear to recover rapidly from a training session (short-term fatigue) but carry accumulated (long-term) fatigue from training session to training session. So when comparing sessions using HRV and EPOC, the amount of accumulated fatigue affecting each session can be seen by the difference in EPOC value
Brought to you by Bjorn Daehlie

I do weight training 2 or 3 times a week at a gym.  What weight exercises are the most beneficial for skate skiing?

Check out this Norwegian Women's Team strength session.

Training program for The Norwegian Women Skiing Team.
Strength program for The Norwegian Women Ski Team

Strength training for X-Country skiing
Detailed Strength training for X-Country skiing

Application of Kick Wax

What is the best way to apply Kick wax indoors?

Application of Kick wax and FHF kick
Application of Base, Syn, FHF finisher

Nice Poles

Check out the extra low swing weight of Start poles at these CXC clinics, camps and SuperFits.

Sunday, October 18 - Minneapolis Clinic, MN (BNS)
Sunday, November 8 - Minneapolis Clinic, MN (BNS)
Monday, November 16 - Rice Lake Clinic, WI (Out There)
Saturday, December 5 - Chicago Clinic, IL
Saturday, December 12 - Milwaukee Clinic, WI (Bike Doc)
Monday, December 21 - Rice Lake Clinic, WI (Out There)

Oct 9-11 - Cable/Hayward Camp, WI
Nov 21-25 - Cable Camp, WI
Jan 1-3 - Cable/Hayward Camp, WI

SuperFit Schedule
Oct 30 - Nov 1 - Finn Sisu
Nov 6-8 - Fontana
Nov 13-15 - Bike Doc and Joes

Rollerski Agility

Enjoy and...
Ski Fast!
David Lawrence

Which Swenor?

Swenor has so many rollerski models. Can you explain the differences?

Swenor is the worlds #1 rollerski brand and it has so many models much as shoe companies have many different running shoe models, different people have different needs. Some models are better on rough roads, some models are extra light some are extra stable, some are for light weights.....

For classic the most popular is the Fibreglass as it provides Swenor's famous On Snow Feel plus medium size wheels that manage the pavement and offer stability while remaining lightweight.

For skate the most popular is the Skate Elite as it offers Swenor's famous On Snow Feel and durable skate wheels. Check out all the details on the images below.

Swenor available at these and other fine retailers:AlpineglowsportsAMH, Backwoods, Beaver SportsContinental, Elephants PerchFontanaGear WestHigh Peaks, Hoigaard's, Idaho Mountain Touring, MelsPioneer MidwestNordic UltraTune, Rollerski ShopSki Rack, Skinny Skis, OMCOutdoor Gear Exchange, Wild Rose 


Winter is coming!
Do you recognize this athlete who earned 2 World Championship medals last winter?

Brought to you by Salomon Nordic

"Fog Free"  

Cross-Country skiing designs 

Bliz is #1 Choice on the Cross Country World Cup

for small face in Pace and new Rapid 

large face in Pursuit and  Force.  



nnf word

NNF Drive for 25
Support the Drive 
We're off and running. The Drive for 25 begins today officially and the next six weeks will raise tens of thousands of dollars for skiing development. 

Every year, the Drive for 25 gets bigger. Help us spread the word. Kick things off. As a member of #skiingnation, it's up to you to help tomorrow's nordic skiing stars find the support they need today. Click below to donate or become involved in this year's D25.

Bliz has teamed up with the National Nordic Foundation to "Support Tomorrow's Nordic Stars Today." with the creation of NNF Bliz Trackers.  Net proceeds from each NNF Tracker sold goes to the NNF and your local clubs.  It is choice of World Cup winners Marit Bjorgen, Martin Johnsrud Sundby the U-18 NNF team and many many more.

use the NNF code for special pricing
Registration Now Open 
Annual Ski Festival & Cross-Country Ski Camp

West Yellowstone Ski Festival & Cross-Country Ski Camp announced the dates for its annual training and technique clinic. The event will be held November 24-28, 2015.

In the mid 1980s, longtime local Drew Barney, along with Torbjorn Karlsen and Dick Hunt, started what was then called "Fall Camp" to offer coaches the opportunity to attend clinics. In addition, citizen racers and individuals who wanted to improve their skiing technique were also encouraged to attend. Nearly thirty years later, the cross-country ski camp has devotees who come from around the nation and attend every year.

Through the years the camp has grown and evolved to become a top training and technique camp for the cross-country ski community. The number one goal is to provide skiers a top notch clinic experience, whether they are avid master racers looking for an early season training camp or skiers who simply want to improve their technique. The camp has assembled a high end coaching staff comprised of elite cross-country ski professionals. Barney commented, "Our first class coaching staff combined with West Yellowstone's Rendezvous Trail system - which consistently has some of the best early season snow in the country - makes this the ideal place in America to transition from dryland training to on-snow skiing."

For anyone interested in attending the West Yellowstone Cross-Country Ski Camp, you can find more information and register at

 Saturday, February 6, 2016
      Last chance for the lowest fees!
            Go to before midnight Oct. 1 to save yourself $15.  


Wave 2 of the Birkie Skate race is nearly filled!
Wave 2 will close Thursday, October 1 at 11:59 CDT!!  Now is your last chance to register and ski from wave 2.  Waves 3 and 4 are very close to filling as well.  There are now less than 1,500 total slots left for all events!!
If you haven't registered - don't miss your wave! 

Slumberland American Birkebeiner
February 20, 2016


Add it to Your Highlight Reel | Sun Valley, Idaho - Winter 2016
 Sun Valley, Idaho - Winter 2016

   SkiPost Coaches
          Jon Engen                                           Jim Galanes
   XC Ski                         Galanes Sport Systems

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Bogus Basin
BBNT is seeking to hire a Part-time Head Coach for the middle school Devo Team/ Assistant Coach for the high school Comp Team.   Position requires availability for practice 4-6 days week and assistance with other aspects of running the team which can be flexibly scheduled around other commitments.
The Bogus Basin Nordic Team (BBNT) based in Boise, ID is the club program serving youth skiers age 6-19. Boise has several times been selected as one of the top ten cities in the country to live, work and play.  Boise has a nationally recognized outdoors community with a focus on whitewater and cycling but also a large Nordic and alpine skiing contingent with Bogus Basin ski area just 16 miles from downtown.
Visit our website:
For more information, or to apply Email Wilson Dippo -

Galena Lodge
Galena Lodge is looking for a full time Nordic Ski Instructor for the 2015/16 winter season. Job includes nordic instruction, snowshoe guiding, packing trails, servicing yurts, merchandising, rentals, ski tuning, shoveling snow, answers tons of questions, lots of multi tasking and way more. This is a full time job and may include some evening serving in the dining room. Room and board are included for all full time staff. Check out 
Soldier Hollow Seeking Assistant Coach
Soldier Hollow is seeking an assistant coach for the upcoming fall/winter season. Team Soldier Hollow is a 150 skier club based out of the 2002 Olympic and Paralympic cross country ski venue in Midway, UT.  More information on our youth ski programs can be found at 
Primary responsibilities include: assisting with all practices, effectively communicating with athletes, parents, and coaches, traveling to local and regional races, assisting with waxing and other race day duties, driving Soldier Hollow vehicles. 

Minimum Qualifications:
Experience cross-country ski racing and/or coaching
Current, or ability to obtain, USSA coach membership
22 years of age or older
Ability to drive Soldier Hollow vehicles
Available to work weekends during the winter season
 The assistant coach position can be full or part time depending on qualifications and preference. Compensation is dependent upon experience.
For more information or to apply for the position please email resume to Morgan Smyth at

Job title: Nordic Groomer at Snow Mountain Ranch/YMCA of the Rockies, Granby CO
Position Summary:
The Nordic Groomer is responsible for laying down a high-quality snow/trail product.  This will be accomplished by operating and maintaining a Nordic grooming equipment fleet including snowmobiles, with pull-behind implements such as track setters and rollers, and when properly trained, the Nordic groomer will operate the cat groomer.  Groomers are also responsible for on-going trail maintenance during the winter season, which requires the ability to safely operate chainsaws and other trail maintenance equipment.
To see an overview of the position, including requirements, compensation, and the application process, please view the Nordic Groomer position here:
 Job title: Nordic Center Worker at Snow Mountain Ranch/YMCA of the Rockies, Granby CO
Position Summary:
Work collaboratively as a member of the Nordic Center team in carrying out the daily operations of the Nordic Center. To see an overview of the position, including requirements, compensation, and the application process, please view the Nordic Groomer position here:
More than 20,000 skiers per year visit our property covering 5,200 acres of mountain meadows at an altitude of 9,000 feet.  Snow Mountain Ranch's Nordic Center has more than 100 kilometers of groomed trails accommodating everyone from the first-time classic cross-country skier or snowshoer to the elite racer/skate skier.  We are proud to host members of the U.S. Paralympics Nordic team for their training, regional races, the Colorado Biathlon, and other world class events. Beyond cross country skiing, families and groups can enjoy ice skating, sledding & tubing, snowshoeing and sleigh rides. Canine companions are welcome to join skiers on some of the trails, for a full-family workout. 
Mt. Bachelor Sports Education Foundatio

 The Mt. Bachelor Sports Education Foundation is seeking an Assistant Nordic Coach to lead, motivate, educate and provide direction to athletes/ members of the MBSEF Nordic program and assist the Nordic Director in all facets of the Nordic Program, including Collegiate Programs, Masters Programs, U18/U16 racing programs, Middle School, Youth, and Biathlon.

Job Qualifications: Practical knowledge of current cross-country techniques and training methods. Assistant coach must have proficiency with wax selection and application, an aptitude for equipment repair and selection, and a working knowledge of video equipment. In addition to coaching duties, the assistant coach will be expected to perform various office duties which requires some basic computer skills, good communication skills and some office work experience.

Primary Responsibilities

* Contribute to a positive and motivating environment to foster a lifelong love for the sport of cross country skiing
* Works to support the vision, mission and philosophy of MBSEF
* Assists head coach with Full-time, Winter Term and Middle School program athletes including collegiate athletes

* Travel with selected MBSEF teams
* Help design schedules and training programs
* Instruct Master skiers in MBSEF program
* Assist Director with organization and execution of MBSEF citizen races
* Supports staff and racers at local races
* Attend various staff/program meetings

Secondary Responsibilities
* Assist with some MBSEF fundraising events
* Help to maintain the integrity of the MBSEF Nordic as well as all other programs and activities of MBSEF

Reporting Responsibilities
* Reports to Nordic Program Director for all matters relating to the Nordic Program

Salary: Dependent of experience, availability, and prior success.
Applications: Send resume to
Tahoe Cross Country
Seeking Head Coach for Junior Development & Competition Team
The Tahoe Cross Country Ski Education Association (TCCSEA) program is seeking a Head Coach to work with its Nordic Junior Development and Competition Team, serving primarily middle school and high school age racers. This is an exciting opportunity to join an established association and be a part of the very successful Devo/Comp Program. This is a 7 1/2-month salaried position (mid August through early April) with an opportunity to stay on for the 2016/17 summer/winter season. The position requires that you be available for practice 5-6 days week and assist in other aspects of running the team on a more flexible schedule. Additionally there might be longer day trips and camps on the schedule. The position is part-time. Approximately 30 hours per week including weekends. Additional work might also be available at the Tahoe XC Ski Area. Please email expressions of interest to: Visit our team's website:

Ashwaubenon Ski Club seeking a female coach
Green Bay and the Ashwaubenon Ski Club is holding a training camp July 31st to August 6th in the Porcupine Wilderness Area on Lake Supierior.  They are seeking a female coach to help round out the mix for 6 boys and 6 girls.  Contact

BNJRT Co-Head Coach and Assistant Coaches
Boulder Nordic Junior Race Team (BNJRT) seeks candidates for Co-Head Coach and Assistant Coaches. The Co-Head Coach will be responsible for overseeing development of younger skiers (U14-U8) and assisting (and collaborating with) the current Head Coach, Adam St.Pierre, for older skiers (U20-U16). Assistant Coaches will primarily coach younger skiers with options to assist on race weekends. We seek coaches that are able to teach classic and freestyle techniques to athletes from 8-19 years old with varied skiing and athletic backgrounds and are able to find creative ways to integrate fun into training.Interested applicants please send a resume and cover letter to the BNJRT Board of Directors About

Agamenticus Ski Club
Assistant HS Coach & Assistant MS Coach
Agamenticus Ski Club of York, Maine is now accepting applications for two part-time positions: Assistant High School XC Ski Coach & Assistant Middle School XC Ski Coach. Interested candidates should have a background in cross-country ski racing and coaching, along with enthusiasm for working with local & regional Jr. xc skiers and introducing new racers to the sport.  CPR/AED, USSA Level 1 Coaching Certification or PSIA Nordic Instructor Certifications are preferred.  Both Part-time Positions extend from November 1, 2015 to March 1, 2016; coaching stipend D.O.E.  For more information, please send cover letter, resume, and three references to Head Coach/Program Director Laura Creagan at:
Clarkson University
Asst. Nordic and XC coach
 Clarkson University (Northern New York) is looking for an Asst. Nordic and XC coach.  Review of applications will begin immediately and continue until the position is filled. To submit your application, go to  and click "Career Opportunities" on the left hand navigation bar.  

Momentum Northwest
Assistant Coach
 Momentum Northwest, a Seattle-based junior cross-country ski team, is now accepting applications for an Assistant Coach. 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  

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

 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.
To inquire about this position, please submit a resume and cover letter to Adam Terko:


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