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Signup Here    SkiPost Archive                                     Year 17, Issue 27, Nov 5, 2015

Ask us, We Answer

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

Ski Ergometers?
I am looking into upper body ergometers and was wondering if you have had any discussion re:  the merits of the:  Ercolina vs. Skierg Concept 2 vs. the VASA?  From the little research I've done I realize the VASA is the most expensive, the Ercolina is portable but also somewhat noisy and the Skierg appears to be the least expensive but not as versatile.  Any information or reference to Archived articles would be greatly appreciated. 
Thank you,

For anyone, not needing a mobile unit, I would recommend the SkiErg. A few years back Ercolina had an advantage in its single sticking ability. But now SkiErg has this classic technique feature as well so the SkiErg is my choice. Also the electronics on the Ski Erg allow you to track your efforts and compare compete with others etc. Ercolina has the advantage of its portability. I know little about the Vasa, as it is focused heavily on swimmers and not as much on skiers.
Andy at SkiPost

Fall Intervals?
Throughout the summer I've focused on Lactate Threshold interval training. What is the best way to continue the interval training as we transition into the fall/winter season? Should the focus go towards VO2 Max intervals? Should the overall "on" time decrease or maintain steady?
Answer by Jim Galanes


This is a very complex question to answer due to the confusion around the definition of lactate threshold, its purported benefits and costs of this method of training when contrasted to the potential benefits of other forms of training. In my opinion many of the often stated benefits of this type of training are not amply proven in science.
In my experience and in the majority of current research what we once thought of as the benefits of this type of training are in question. I believe there is some value in this sort of training in early periods of the training year, and for long distance races where the primary benefit of this type of training is on efficiency or economy. While there is no doubt that virtually all training can have some positive effects for endurance sports we should consider a cost benefit analysis. In other words minimizing the cost and maximizing the benefits. In the case of threshold training due to the required duration of training and with less than optimal benefits the cost is quite high.
So the time to start with VO2Max Intervals is now. I recommend that you start conservatively, one session per week to ten days depending on fitness level and not more than 5-10 minutes of hard work time. Then over time you can first increase the volume of intervals in each session, followed by increasing the number of sessions. We have also found that for those not used  to doing these type of intervals it can be a bit easier to learn how to do them effectively by starting short, 30 seconds on/30 seconds off and gradually building the duration over several weeks. It is important that for these intervals to be optimally effective that they have to be done very hard, 90-95% of maximum heart rate. You heart rate will not get to that level as it takes the heart rate and oxygen deliver systems some time to ramp up to meet the energy demands. A good pacing strategy for these it is think of doing these at a pace you could sustain for 4-6 minutes and after a couple of minutes of intervals you will be right in the desired range. 

Jim Galanes            

Terva vs RF,

I started trying Start stick kick waxes last season, starting with the Oslo and RF waxes. (Start Wide Uni klister has been a long time favorite). Are their conditions where Start Tar would work better than the comparable RF grip wax?
Medford, Oregon

Here is the simple Start Kicker rules

Tarva- Tar - New snow
Synthetic- Dry snow
RF- Wet snow
Oslo-Icy snow

As you ski in Oregon you will likely use RF more than Terva to manage your snows Moisture and get kick on glazing tracks.
Use Terva tar on fresh fine grain snow. The tar in the wax makes its outer later get much harder than its under layers so new fine sharp snow crystals do penetrate it so you do not get icing. The softer under layers bend so you get good kick. With the hardness that TAR brings you can often ad a small layer of it over other waxes to give the skis quicker release.
RF is for wet snow.  Wet snow, even new wet snow, has rounder crystals then new fine grain snow. The RF is much softer than the Terva so you can get kick on glazed tracks and allot of Fluor to manage the extra moisture that is present. RF also needs a couple of KM to ski it in before it is at its best it provides kick right away, but gets better release/speed after about 3 km.
Synthetic is used on old dry corn snow when you need an extra soft wax to grip to the round transformed snow crystals. The synthetic is very soft with a wide temperature range but also very durable. It is the building block for RF.
Oslo is 1 part uni wide klister and 2 parts hardwax (some Tar, some RF) and its best on icy granular ballbearing tracks like man-made snow. Or snow that is icy and wet at the bottom of a trail and new fallen powder at the top.  
 Andy at SkiPost/Start

A Boots Life?

How long do XC skate boots typically last?  If you add roller skiing to the mix, 
does that change the lifespan and effectiveness of the boot?

This varies greatly by model/construction method and brand and also the care you give your boots. Rollerskiing is considerably tougher on equipment than snow skiing and does wear out equipment faster. The heavy rollerskis, the heat, and the harshness of pavement takes their tole. We recommend people rollerski on their old boots and keep new boots for snow. If you do this you can get many comfortable winters on new boots and a few rollerskis seasons on old boots.
That being said, it truly comes down to the model and construction. I consult for Salomon so I am biased. But most Salomon race boots have Carbon midsoles (the heart of the boot). The carbon midsole boots have considerably longer lifespans than fiberboard midsoles, and they keep their starting flex for many 1000km's. But the other considerations are the boots uppers materials, insulation and foam. Over time, the uppers pack out and get looser and colder. You replace you running shoes and see benefits. you will see the same benefits in new Nordic boots.

I hope this helps
Andy at SkiPost

Start Power 
Hello Dusty,
I was curious if the start pole race 1.0 power edition would be available this weekend at Finn Sisu? I tried out this pole at a past Birkie demo and was quite impressed with the power transfer with it. However, when I look at their website it doesn't look to be available with the rigid strap option. Any idea if this will be available? 

The Start's Power Edition Solid Strap and handle can be purchased as an add on, to any of our Start Race 1.0 kits from any Start retailer. The Solid Strap has a solid carbon/nylon composite withinthe strap that wraps the hand and is linked to a mechanical hinge. It offers increased power transfer and quicker pole return than a traditional soft strap. Those who try it either love, or hate it, none have no opinion. 

Hip Flexors?
I don't get to ski a ton and will be doing the Finland Border to Border this March.  Do you have a suggestion for exercises (maybe with theraband or such) to get my hip flexors ready for the miles and miles of classic skiing? Thanks!

For this I would find an old wooden Nordic Track. This machine is not perfect for technique but it is great for conditioning and conditioning hip flexors.

Andy at SkiPost

Readers do you have other suggestions? email

Pilates has been the single best thing I have done for my hip flexors and overall flexibility. Find a studio where the staff has gone through accredited training and go a couple a times a week to get started. You won't regret it. I go at least once a week in my off season as a supplement to my roller skiing and other training.
T So

Re: strengthening hip flexors:  I've found that if I go to yoga weekly and do "boat" posture my hip flexors don't hurt at all after that first classic ski.  Boat is basically a "V sit" - on your butt with your legs raised straight up in front of you and your back straight, and your arms straight in front of you on either side of your raised legs.  Until you get strong you may have to bend your knees.   Hold for 5 breaths, about 5-10 seconds and repeat 5 times.  I'm sure you could find an illustration of the correct position on the internet.  It's great for abs, too.

If the reader has access to a gym...
1) elliptical machines with arm levers and forward motion are good, as long as the leg resistance is not set too high. They are also good for doing intervals. The ones without arms that pedal backwards are also good for leg strength and balance (hands free).
2) Rowing machines are a good all-around workout with plenty of hip flexion and, if done properly, help with ab strength a bit.

Big Toe Joint Pain,

Got any idea how to reduce hinging at the big toe joint (the one at the ball). I have serious arthritis there and especially in classic ski boots, it makes me bend where the joint doesn't want to bend. Are there classic boots which hinge farther back or insoles which make the bend farther back into the instep? Thanks for your help.

I had Bunion surgery years ago as a young college athlete. At that time the boots put too much stress on the toe and I overused my joint. But now the toe is much better partially due to shoe technology. I use Salomon Slab Carbon boots which have a rounder toe off rather than a cardboard lasted boot. I also know that some people enjoy the Salomon Slab Skiathlon boot as it has a slightly stiffer sole than the pure classic boot. 
Andy at SkiPost

I've had two surgeries on the joint that one of your readers asked about.  My pain started when I started skiing seriously.  Not sure what the exact cause was but I have severe arthritis in that joint and in the sesamoids right at the ball of the toe.  The best thing I've found for relief (recommended by my surgeon and P.T.) is Dr. Jill's dancer pads.  I have to wear them every time I ski or roller ski.  Without them I would have had to quit.  They are $20 a pair and last until you loose them (they come in packs of two for the same foot so you need 2 packs to cover both feet).  Please pass this along to your reader.

Start & Bliz at
 Backwood's Ladies Night

Start and Bliz Genius Andy Gerlach will be at Backwood's (Ketchum, Idaho) Ladies Night Tuesday NOV 10th to help select and fit skiers into Start Pole and Bliz eyewear offerings.  Backwoods will offer product at 10% off for the ladies. Start will provide an addition Graphite Glide Wax (great for new snow underlayer) a $20.00 value with every Start Purchase.
Start Poles are famous for their light swing weight and great durability.
Start Poles available at Backwoods ladies night:

Dusty Olson
Start Chief Wax, Pole Genius
Bike Doc's CXC Superfit
Visit with Dusty 
Dusty Olson, Start Wax/Pole Genius, will be on-site next weekend CXC BikeDoc
SuperFit. Dusty will make sure you select the perfect pole at the perfect height. CXC chooses Start poles for their best-in-market swing weight + durability. What does Dusty think about being named Midwest Start Wax Genius? Dusty claimed"I've been called worse." More Bike Doc CXC Superfit info here 

Wax, Pole Genius
Joe's CXC Superfit
Start Wax-Pole local Genius's, Paul C. Schoening and Mark Thone, will be on-site next weekend Joes CXC SuperFit. CXC chooses Start poles for their best-in-market swing weight + durability. More on Joes CXC Superfit info here 

Ask ask a Start Genius

Athlete Self Analysis

Train your weaknesses, race your strength.

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

 YesSort-OfNot ReallyNo
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...)

Andy at SkiPost

What did Caitlin wear?

What Bliz did Caitlin wear when she won Bronze at the World Championships?FM

Caitlin wore the Bliz Rush (aka no-flip). It is a new product for this winter (unless you raced at World Championships last year). It retails for just $79.95 and arrived in Bliz retailers this week.

Andy at SkiPost/Bliz

What S-Lab

Ok Salomon S-Lab Skis have three colors now. Which one should I get? Red, Yellow or Blue?

Check out this chart.

Diggins Images Courtesy, Engine Room Media

nnf word

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.  Get Your's Today

use the "NNF" code for special pricing

CXC selects Start
Swing Weight + Durability

Check out the extra low swing weight of Start poles at these CXC clinics, camps and SuperFits.
Visit the Superfit and enter for a chance to win CXC's choice the Start Race 1.0 pole.

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)

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

SuperFit Schedule
Nov 6-8 - Fontana
Nov 13-15 - Bike Doc and Joe's
On-line Registration: cxcskiing.orgtechniqueCamps 


Skiing in West NOV 5th

Preseason discount trail passes 
available for 
Yellowstone Ski Festival
*Order by October 31, 2015 for the best rate  
Prepaid trail passes are now available for the Yellowstone Ski Festival. Passes are valid from November 1-30. Passes can be purchased through the mail or online.
For coaches, clubs, and teams-
Discounted passes for the month of November are available now. Regularly $55 each, these passes can be purchased by college, high school and club coaches for $45 each. Passes must be paid for by check and postmarked no later than October 31, 2015 to qualify for the special rate.
To qualify for this incentive, coaches must send the attached form containing the following information:  Form here
1)      A complete list of athletes attending the Yellowstone Ski Festival
2)      The exact name of the lodging establishment you will be staying in while in West Yellowstone
3)      Your arrival date
4)      Contact info including email and phone number
5)      One check for all your ski passes, postmarked no later than October 31, 2015 to:
The West Yellowstone Chamber of Commerce
ATTN: Yellowstone Ski Festival Coordinator
PO Box 458
West Yellowstone, MT 59758
Trail passes will be delivered to the front desk of your hotel prior to your arrival. Other options for pick-up are listed on the form.  Please read carefully.  There will be one package of passes delivered and coaches are responsible for distributing the passes to their teams. Please let your team members know that they will have to get their pass directly from you.  Prepaid passes for the Rendezvous Ski Trails are non-refundable.
For individual skiers-
Discounted passes for the month of November are available now. Regularly $55 each, these passes can be purchased by skiers and families for $45 each. Passes must be paid for by check and postmarked no later than October 31, 2015 to qualify for this special rate.
To qualify for this incentive, skiers must send the following:
1)  A complete list of skiers in your group attending the Yellowstone Ski Festival
2)   One check for their ski passes postmarked no later than October 31, 2015 to: 
The West Yellowstone Chamber of Commerce
ATTN: Yellowstone Ski Festival Coordinator
PO Box 458
West Yellowstone, MT 59758
For groups of 5 or more, trail passes will be delivered to your place of lodging, if within the town of West Yellowstone.  Passes will be at the lodging facility no later than Sunday, November 22.  
All other passes will be available for pick up at one of the designated locations listed on the form.  If you will be arriving before these times, please email to make arrangements.
Prepaid passes for the Rendezvous Ski Trails are non-refundable.

Passes may be purchased online (for a small processing fee) at
For more information on the Yellowstone Ski Festival, please visit

 Saturday, February 6, 2016
Check ou the new BMT Facebook page

            Go to before midnight Oct. 1 to save yourself $15.  


Slumberland American Birkebeiner
February 20, 2016


   SkiPost Coaches
 Jon Engen                                                     Jim Galanes
  XC Ski                        

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US Team Trip staffing 

Attached are the announcements for the US Ski Team staff application process for the Under-18 and Jr World Ski Championships trips.  

Rental Fleet Wanted 

Grand Mesa Nordic Council is wanting to purchase a used Nordic rental fleet that includes track and skate skis boots and poles.   
Contact: Tim Carter

The Copper Country Ski Tigers is seeking a Head Coach of their Devo Program.  This position has a small stipend and responsibilities to be involved in running the devo program from Early November through Early March with practices being weekly on on Tuesday, Thursday and Saturday (When not racing on a weekend).  An ambitious applicant has an opportunity to build upon the responsibilities as they desire while working in conjunction with the comp team coaches.  Qualified applicants should submit a letter of interest and a resume via email to  by October 23, 2015.  Any questions can be submitted via email as well. 

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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