Volume 17 Issue 33: Dec 17, 2015
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Ask us, We Answer

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

Where do you post Start Wax Rec for races? Love the wax now I need your suggestions.

Start Wax Recs can be found at 

This week we feature:

Also check out the Wax Genius Chooser at  

If you have Start Wax Rec needs email

Andy at SkiPost/STart

So Cal skiing?

I am from the Northeast and traveling to Southern California for work in January.  I'm staying over a weekend and will be free to ski. I am training for marathons (classic) and so would really like to get in some good skiing.  I see Rim Nordic as a close-by option but am not finding reviews for Rim, plus not sure they will have snow. Any suggestions on good classic skiing in So Cal?   I'm willing to drive 3-4 hours or more if necessary. Thanks for any advice you can offer. 

California has not had much if any skiable snow the past 3 winters. But the Truckee area has received  snow this winter and now has skiing.

For so Cal yes I believe Rim Nordic
 is the choise and they have had a few inches thus far and also check with Brian at Brian's Bike and ski in Mammoth
Andy at SkiPost 
Are others seeing an advantage to a wedge under the binding (lifting the toe)?  I bought a set, easy to swap out and test with the new NNN plates. Maybe testing will make it obvious, but I have heard that they allow better or more dynamic glide in certain conditions... namely they work for skate skis in soft snow. They may be harder to control in icy or hard pack, and not useful for classic?

Salomon came up with this concept back at the 2010 Olympics in Vancouver and now it is standard in Salomon's Skate bindings and a click in in NNN. It puts your ankles/lower leg in a more powerful position. Most people either prefer it, or find it indifferent but few to none do not like it. It is like how a wet bar of soap slips forward out of your hands. No, do not us it in classic.
Andy at SkiPost

One Lens? 

Dear SkiPost, 

Does Bliz offer a Photohromatic lens that actually works in winter? Mine gets dark and then never changes back in the cold.

Yes, Bliz introduced the BLIZ ULS lens last spring after a winter of testing by World Cup Nordic stars. It filters light at the largest spectrum of any Photochromatic made form 15-89% so it is clear inside yet can block 89% of the light sunniest of days. Best of all it is fog free. Blow on the inner lens and no flog develops. This is why it is the overwhelming choice of World Cup stars including the uber dominant World Cup star Martin Johnsrud Sundby.

It is available in Rapid ( small face), Force Large Face, Velo XT large face, and Tracker Ozon.

Where is the Snow?

Andy - snow isn't looking so great in MN so far (here's hoping for more!!). I'm considering a Winter trip to a destination with great skate and classic skiing, with groomed trails, of course... Do you have any suggestions on where I might go?

A very short, but non complete, list is:

Sun Valley/Ketchum Idaho Nordic Town USA has over 250 km of trails open.
We are getting dumped on with more snow now. Image from Sun Valley Photo

Snow Mountain Ranch,  in Winter Part Colorado 
Silver Star, British Columbia, 

Andy at SkiPost

Man Made Snow Wax

What do you suggest for Kick and Glide on Artificial Snow?

Artificial Snow is Icy, Wet, Coarse and Dirty.
For Kick: Start Oslo Racing Green Blue and Purple. 
For Glide Start MB6

Andy at SkiPost/Start
Oslo 3
Bend Endurance Academy
asks for your help

Good Afternoon Ski Friends,
The Bend Endurance Academy is embarking on a campaign to gain equal access at our local ski area, Mt. Bachelor.  I need your help.
Skiing is about access- access to kids, access to snow, access to funds, access to volunteers and officials, access to terrain. access to members and on and on.  BEA has grown to over 600 kids over the last 7 years and we are not afforded the same access to the mountain as other local organizations with similar missions.  Mt. Bachelor operates under a special use permit issued by the United States Forest Service.
Please take a few minutes to read the Bend Endurance Academy's position:  
The BEA board is asking you to sign a petition and write a letter of support.
I know you all care deeply about this sport.  Exclusion does not serve the longevity of skiing.  I appreciate your support.  
Ben Husaby
Executive Director
Bend Endurance Academy

Nordic Dave Adventure Series
 Like racing with a hangover

Greetings Nordic skiers and Nordic ski enthusiasts too!
It's been a while eh? Uh yuh ....ND got waylayed last year like somebody took a baseball bat to his head.  A year ago ND slept a lot, i.e. Happy Holidays everyone now time for another nap. He wasn't allowed to drink beer and gained a lot of weight. Geez where was the fun in that?  
Fast forward to spring and long tediously slow very boring work outs evolve into including an interval session or two. Aren't you glad ND doesn't have a blog, man the past year was like watching the paint dry. Fall comes around and TBK's 4x4 minute intervals are now doable. A news reel highlight happens in October as ND refuses to let Caitlin Gregg run him down on a long distance run. Age and cunning prevails once again over youthful exhuberence, your time will come young Caitlin but ND still has one or two gears left to run trails with.
As thoughts of snow flakes coming down stir the passion within, ND says to himself....self, just can't do another West Yellowstone Thanksgiving gig. Like drinking someone elses warm beer, OY!
Our weather patterns are no longer predictable, i.e. who gets winter and who doesn't, ND hatches a diabolical plan and heads to Fairbanks for 10 days, i.e. the sure bet.  Global warming means that Fairbanks is a balmy 10f to 25f degrees everyday and snowy. Yup Fairbanks just made the retirement list. Rather Salcha, AK but that's a whole 'nother story about about some Alaskans who were crazy, i.e. imagine an elementary school principal designing some incredibly hard long ski trails behind his school for das kinder to schilaufen. No other sports are offered, "you will ski and you will like it!" And there it remains like some great inca ruins from a lost culture as you stand there wondering who made this? Naturlich the principal is gone, the hordes of wunder kinder no where to be seen just an old relic of a trail. ND will retire there and become a crusty old trail groomer with a doublewide out back.
Meanwhile down south on the fabled trails of the Wood River Valley another ski miester (Koach Ka'aapa'ala ) offers up a Super Tour Race one weekend on the always challenging Lake Creek Trails for the newest shiny eyed breed of wunder kinder.
The real main event happens a week later, it's The Winter Start race at Galena, a race meant for old geezers but only 6 show up and 37 uber shiny eyed wunder kinder under Koach Kaa'apala's  watchful eye. It's snowing hard & the course no picnic at 7,000 feet. A race bib is given to Nordic Dave, it's about 4 sizes too small and nicely accentuates the roll he has put on the belly. Trying to look manly and suck it in as ND starts off with 4 other college age young lads in his start wave. ND decides his only chance is to take them out in the double pole start zone. He almost accomplishes that as his balance ist nicht zo gut and they waller like shreeking children...." ahh what the hell are you doing...?" one complains. No matter this is masters citizens racing young lad, get used to it ND retorts.  Heart revving way too fast too soon, das kinder ski off into the woods leaving ND to churn in the wake. 3 laps later, ND got worked like an aging Cariboo chased by a pack of wolves. But he did it, he raced and damn it wasn't pretty but it was racing. His head is about to explode, a nap is needed.
Chuffing at the finish hanging on his poles, the coach Kaa' pa ala offers "this ain't Salcha is it? " ND thinks ......"are you sure?"
An old friend comes up who mercifully asks "ND how are you man? " Head pounding, balance returing all ND could say was...."it was like racing with a hang over."   
Stay tuned for more exciting stories as told in the Nordic Dave Adventure Series.

Ski Camps?

Do you have suggestions for a XC ski camp for older women (61)?  I am an intermediate skier who wants to improve both my diagonal and skate techniques for the sake of the techniques. I am not training to race.  A five-day camp/lodging would be idea. Any and all suggestions welcome.
Thanks, hs

Please share your thoughts be emailing me at 

There are quite a few good camps in the Midwest!  Ski and Tea puts one on, Chicks on Sticks, and anything that Jan Guenther puts on is outstanding!

Hi Andy - The Steamboat Nordic Camp is awesome, but it's next weekend already so maybe not ideal for the person who wrote.  They do an incredible job there and have groups ranging from "never skied before" to advanced, both skate and classic.   Steve and I have gone twice and had a great time, learned a lot, etc.  Last year our group of friends included people in all the the ability groups and every person loved it.  It's only a weekend but it is extremely well done. 
Cheers....... Sonja

Gotta plug the CXC Master's program; they do a great job for all ability levels!
Lots of good info on their website.

Methow Valley Nordic's Sun Mountain XC Ski Camp gets consistently high marks for satisfaction from adults of all ages.  We have groups of all ability levels and an average student-coach ratio of around 6:1, so a good fit is practically guaranteed.    It's not a 5-day camp, and it's oriented toward improving technique rather than conditioning, but the skiers find it well enough in terms of energy output over the 3 days.  Staying at Sun Mountain Lodge is fun and luxurious, and it's very social, with everyone in the same place.  Really, it's a celebration of XC skiing and not just a chance to improve.  The camp is always a Thursday night-Sunday afternoon stretch in the middle of December.  And there are the famous Mazama Store cookies, which are enjoyed every day!  This year's camp is next week, 12/17-12/20.
"Do you have suggestions for a XC ski camp for older women (61)?
My suggestion:  XC Oregon Fall Camp.
I don't have any comparisons but I'm a repeat XC Oregon ski camper and an writing from Bend.  I've been getting the Senior 65+ trail passes for several years.  I'm a male way back of the pack race participant.  At today's Classic session the two others in my group were both women but I didn't ask their ages.

I help organize these two camps.  Fantastic ski conditions and top level coaching staffs made for super positive camps this year.  We just wrapped up both of these early season camps.  Check them out in 2016!
Steamboat Nordic Camp:  
Quote from 2015 participant:  "Thanks for a terrific ski camp! I learned a great deal from JK, Marianne, and Bill and have lots to work on before the Birkie. I will be coming back in 2016."
Yellowstone Ski Festival and Camp:   
Quote from a 2015 participant: "The week was very well-organized, and exceeded my expectations for improving my skiing. Good show !"
Emily Lovett
Steamboat Nordic Camp


Do you know of or have any plans for building a rollerboard?  I haven't found anything real useful on the web.  Thanks.


nnf word

Supporting Tomorrow's Nordic Stars Today

National Nordic Foundation Allocates $154,280 to
2015 - 2016 Pillar Projects

Yes $154,280- That is not a typo   read more here

NNF Cross Country Allocations 2015- 2016
U18 Scandinavian Championships   $24,000
U23/Junior World Championships $36,029
Post WJC Continental Cup   $13,251
World Cup   $45,000
Total Allocation $118,280
COC P1 Park City & SoHo $7500.00
COC P2 Hoydalsmo Norway, Ruka Finland $5000.00
COC P3 Kuusamo, Finland, Chaikovsky, Russia $5000.00
World Juniors $10,000
REG & Devo Camps $3500
Total Contributions: $36,000

XC Trail Tracker 
(improved for use on mobile devices!) is a 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 figure out 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. 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!   
Dynamic Warmup

A lot of the US ski team posts from camps this year have talked about dynamic warm ups holding poles. Could you give a rundown of the exercises they do? I am looking for good warmups for the high school team I coach.

So here is the what/why for the Dynamic Warm up that was created for the team.
First of all the purpose of a dynamic warm up is to continue to prepare the muscles and tissues of the body for the activities needed.  It is to be done after an easy aerobic warm up and it serves to work more on sports specific movements, body preparedness, mobility, and for preparation of higher intensity exercise.  Typically the team will do higher intensity skiing after they finish with the dynamic warm up as part of the entire warm up preparation.
The dynamic warm up is built to continue to increase core temperature, increase blood flow to the muscles, enhance movement patterns and coordination.  I like to build in multi-planar movements that incorporate many ranges of motion and are as full body as possible.  It is also intended to help reduce injury and improve performance.
The needs I looked at when developing this was:  Thoracic spine mobilization, lumbo-pelvic stabilization, tight hip flexors, increase range of hip extensors.  I also tried to keep it to minimal equipment needs so it could be done on course if needed, and to avoid exercises lying on the ground (snow).
They start with:
Four way jumping jack - hitting all planes of movement
Alternating punches with and without a hip opening step - T-spine/chest opening
Stick diagonals using a ski pole (squat and press in 3 directions each arm) - T-spine/chest/shoulder ROM
3 direction Lunge and front raise (using ski pole) - Hip ROM, shoulder/lat stretch
Lunge and press behind neck (using ski pole) - same purpose as above
Rise and shine push up - Continued arm/chest/back warm up.  Lumbo-pelvic stabilization
Push up stabilization with 3 way hip ROM - same purpose as above but added Hip ROM in multiple planes
Turtle rotations - Internal/External rotation of the shoulder joint.  Lumbo-pelvic stabilization
Stationary or moving A-skip series - more dynamic rhythm and Hip ROM.
This is the basic series of exercises that takes about 5 min to complete.  Athletes then have additional exercises to address more specific individual needs if they want.  Some do extra work for low back, Achilles, hamstring tightness, etc.
Hope this helps.

Tschana Schiller
Senior Physiologist
High Performance Department

We will have videos of this in January.

Start is the low swing weight and high durability 
pole choice of  CXC

This Bliz 
 Bliz for winter are now in stores.

 Check out  the This Bliz video from Bliz World Cup stars including Charlotte Kalla, Marcus Hellner, and Robin Bryntesson. 
This Bliz

Andy at SkiPost/Bliz

Salomon Nordic


  Have you tried the Carbon sensation?



PSIA Academy

Big news, the PSIA nordic team, composed of Megan Spurkland of Homer Women's Nordic fame & renown XC author, Scotty McGee, 3 term PSIA nordic team member and 2 term nordic team coach and me (David Lawrence) are hosting a cross country specific, 3 day clinic for PSIA members from around the country.
Details below...
PSIA Cross Country Academy 2016
February 2-4, 2016
Day 1 @ Copper Mountain (in conjunction with SIA Nordic Demo)
Day 2 @ Frisco Nordic
Day 3 @ Breckenridge Nordic

Deadline to Register: Jan 2, 2015 (four weeks prior)


Galena Lodge 
10-week Cross Country Skiing Master's Training Group for Men 
with Micheal Sinnott
Mondays at 9am
will be an "intensity" day at Lake Creek Trailhead, featuring various hard workouts, .
Thursdays at 4pm will be distance and technique focused, based at the Prairie Creek Trailhead..
The program will feature a ten week progression with periodized training, video technique analysis, homework, goals, and race preparation.  It is open to men who would like to stay fit, learn to cross country ski better, and motivate each other throughout the winter.
The Group will be lead by Michael Sinnott, former World Cup ski racer.  He will draw on his wealth of experience as an elite racer and junior coach to improve your cross country skiing.

The Quick Details:
Mondays at 9:00 am and/or Thursdays at 4:00 pm
10 weeks
$300 for 1 session for 10 weeks
$500 for all sessions for 10 weeks
Sessions begin December 14th.




Saturday, February 6, 2016
Sun Valley has snow 




 Don't Miss Out on the

Greatest Show on Snow!

Tahoe Rim Tour & Race 

Sunday, January 24, 2016 
Tahoe XC - Tahoe City, CA to Northstar XC - Truckee, CA). 
2016 Great Bear Chase!

Registration is now open for the 36th annual UP Health System Portage Great Bear Chase. The race will take place on Saturday, March 5th, 2016 at the beautiful Swedetown Trails in Calumet, Michigan.

Nordic Job Openings

Nordic Job Opening? email to post

Copper Country Ski Tigers Head Coach Devo Program 
Galena Lodge Nordic Ski Instructor Check out 

Snow Mountain Ranch/YMCA of the Rockies, Granby Nordic Groomer info here
Mt. Bachelor Sports Education Foundation Assistant Nordic Coach
Tahoe Cross Country Head Coach for Junior Development & Competition Team

BNJRT Co-Head Coach and Assistant Coaches About

Agamenticus Ski Club Assistant HS Coach & Assistant MS Coach
Momentum Northwest Assistant Coach  

Mansfield Nordic Club Development Team Leader Position

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

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Support Tomorrow's Nordic Stars Today

Get your Bliz NNF Trackers
NNF at checkout

Bliz Active Logo

This Bliz
This Bliz

25 Medals for Bliz Athletes 

Start Kick Waxes

Start Wax  and Poles Explained


West Yellowstone




ski erg


Jon Engen

Jim Galanes


Start Genius Dealers 


For more Start USA info  



BLIZ America Dealers 



For more BLIZ USA info 





find the time
The one gift you receive at birth is time.  You'll never have more  than you have today.  Find the Time.

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