SkiPost
Volume 18 Issue 18: Sept 1, 2016
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Do you have a Nordic training, technique, equipment, travel, or event question?  Just email us at weanswer@skipost.com  
Repetitive Stress

Hi, I'm wondering what the most common repetitive stress injuries are in Nordic skiing, classic and skate?  And what are the recommended preventive / curative therapies?  Thanks. LT, Cambridge, MA
 
You ask a good, but very broad question.  One of the most common repetitive stress injuries is lower back pain. This is most prevalent in Classic.
As with most all injuries of this type, having a strong core is key.
So work on core strength and you will be a healthier skier. liIke GÃrard Agnellet 

 
I hope this help just a little.
 
Andy at SkiPost

Ski Base Maintenance and Seasonal Stonegrinding

Ski base material is amazing stuff, providing a durable and fast surface with a material that can be tuned to conditions using wax or structure. The base material is actually made up of two distinctly different polymers. The structural backbone of the base is Ultra-High Molecular Weight Polyethylene; a "miracle plastic" that is crystalline up to high temperatures (resists thermal damage, or "burning"), very scratch resistant, extremely slippery, and chemically stable (it doesn't oxidize). UHMWPE is used in a wide variety of industrial and medical applications, including joint replacements.

In ski bases, small particles of UHMWPE are pressed together in a process known as sintering, along with lower density plastic and additives. The resulting sintered base material is a non-porous (there are no tiny holes in it!) dual-density conglomerate, with crystalline areas of UHMWPE surrounded by lower density amorphous zones. If the UHMWPE provides the backbone and the core material properties of the base, then the amorphous zones provide the ability to tune and modify the base material. When you wax a ski, the wax goes into solution in these amorphous zones (like sugar dissolving into tea), which allows you to modify the hardness and the chemical properties of the whole conglomerate. In addition to altering the material properties of the base, the wax provides a very thin lubricating film that is replenished as it is worn away as it gradual precipitates out of solution in the base.

While UHMWPE is extremely tough and resistant to damage, the softer amorphous materials are quite delicate, and extremely thermally sensitive. It is easy to damage these areas, and some degree of damage is inevitable with normal use. Damaged bases don't run as fast, and don't hold wax in solution well, often resulting in bases that appear dry or have a white film on them after skiing (often referred to as "oxidization"), or wax shavings that come off the ski black.

For that reason, it is necessary to periodically refresh the base by removing a layer of material and exposing undamaged base. To ensure optimal performance and longevity of your skis, it's a good idea to have them stoneground by a nordic-specialist grinding service once a year. Pre-Season is a great time to do this. Take the opportunity to consult with a service professional on the performance of your skis this past season (while it's fresh in your mind), and make sure that you're well prepared for the upcoming season.

Pre-Competition (FALL)

In the Fall, training becomes quite specific to the motions and intensity of ski racing. Aerobic endurance is still the primary focus, but the means to develop it have become more specific and more intense. 

Endurance: 
Training volume levels off or even decreases slightly to allow for the increase in intensity. Most of the training volume is aerobic endurance training - low intensity training of medium to long duration. 

Example: Rollerski or run almost exclusively in level 1. Strength:

General: General strength takes a back seat to specific strength. Max strength is the general strength focus in this period (for only 4 weeks). Strength endurance is the primary concern of a skier, but power and max strength cannot be neglected. Example: circuit using body weight exercises and more ski specific motions. Include some fairly ski specific max-strength exercises as well. 

Specific: Rollerski specific strength sessions are the primary forms of strength training and should be predominantly endurance based. Skiers should also incorporate plyometric, explosive jumping exercises into their strength routine during the pre-competition phase. Example: 10x 200meters single pole, 10x200meters double pole. Distance double pole session over all terrain. 
Intensity: 

During the Pre-comp phase, duration and intensity of "intensity" training should reach levels similar to competition. High intensity (Vo2, above threshold) intervals are used. This type of training must be built up to, to be effective. 

Example: (LT) 2min, 3min, 5min with equal recovery, times 3 at LT. At the end of each interval you should feel like you could have kept going. At the end of the workout, you should feel like you could have done more. (VO2) 5x5min with half recovery at 95% of max. (target heart-rate will not be meet until the second interval). Each interval should take you the same distance.

Technique and Speed: 
All training is technique oriented. Speed training is a great way to train the anaerobic system, but also to learn to ski relaxed and with smooth technique at a challenging pace.   Example: 10to20x20seconds incorporated into an endurance session.


Self Analysis
Train your Weakness
Race your Strength

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

  Yes Sort-Of Not Really No
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...

Help
UAA Skiing

Dear Friend of University of Alaska Anchorage Skiing,

Our program is facing a potential elimination  from the University of Alaska-Anchorage Athletics Department. 

We are fighting for our kids and the future of our team.
The President is deciding between three proposed options
to reduced spending within UA Athletics:
1) Elimination of either UAF or UAA Athletics entirely,
2) A consortium model of shared athletic department between two campuses,
3) Modifications to sports that are sponsored at each campus.

Of the three options,
Option 3 is the most likely and it specifically lists the termination  of the UAA Ski Team. 

If you wish to read the Phase I report for yourself,  here is the link  http://www.alaska.edu/files/pathways/Athletics_Report.pdf

Bottom line, we desperately need your help.

A way to speak up:
Please take a brief moment to comment on
UA President Jim Johnsen's on-line Strategic Pathways feedback form.

Please include your name/title.

Comment on option 3 and also on the Additional comments.
It would also be helpful to write our Athletic Director
Keith Hackett directly at khackett2@alaska.edu -
and also write our
UA President Johnsen directly at ua.president@alaska.edu

We have provided helpful talking points when making a brief comment:

The UAA Ski Team is a vital member of the   Anchorage and larger Alaska community.  The UAA Ski Team recruits top minds who   graduate and remain in Alaska, helping to   grow and diversify the local economy.  Our value is immeasurable,  but not seen directly by our Athletic Department as direct revenue.  Our program's impacts are far reaching long after the Student Athletes' time at UAA.

The Ski Team was the first athletic team at  UAA and has been providing opportunities  and healthy examples for Alaska's junior  and high school athletes since 1978.

The UAA Ski Team has perennially had the top GPA  and Graduation Rate of any UAA program.  Each year we raise the overall GPA and Graduation Rate
 of the entire University.  The ski team serves over  250 hours of direct community service each year.

Thank you so much for your time  and consideration during this difficult time. 
Your action now is critical to our program.

Sincerely,
The UAA Ski Team

Helmets

Silly question. Are there roller skiing helmets or will any bike helmet work?
SO

There are not any helmets made just for rollerskiing. But for rollerskiing you want to make sure you get a well ventilated helmet as your speeds are less than cycling. You also want light weigh, as you have more upper body motion than in cycling, and if you are a biathlete you want a short tail so your biathlon rifle does not get hung up on the helmet. Bliz did develop its Defender helmet with feedback from both cyclists and world cup nordic skiers. The Defender has max ventilation, a short tail, and weighs only 227 grams. It comes in  white, black and also high visibility yellow green and it sells for less than $100.00. Use SkiPost discount for even better pricing.   Check it out Here 


Start Poles
Most Durable
 
Max stiffness & min weight from  Thin Tops
Min s wing weight & max durability from  Thick Tips

Select Events


End of Summer Fitness Evaluation!

 

Summer is winding down, which means now is the perfect time to put the hard work and training to the test! As a part of a NEW Fall Junior Camp Series, CXC will be hosting a Junior Development Camp, September 16-18, at the CXC Center of Excellence in Madison (WI), to test training progress and fitness evaluation.  There are only seven spots available for this camp, so sign up before they are filled!

CXC Eriksen Bike Drawing - Halfway Through!

Support the Cause and Make an Impact!
CXC is halfway through the Bike Drawing fundraiser and over 65 tickets have been sold. Thank you! Help us reach our goal of 200 tickets by October 3rd!
Support youth with physical disabilities and visual impairments through the CXC Adaptive Program, by purchasing a ticket for a chance to win a custom designed, hand crafted, Eriksen titanium road bike from Kent Eriksen Cycles

Buy a chance to win a $8500 bike for only $100.

More info Here or go directly to purchase ticket
Birkie Trail Run


Leaves. Run. Fun. Food. Camp. Drink. Music. 
Birkie Trail Run & Trek!
Register before the September 1 Price Increase!
8 Events!  1 Day!
 Ultra Marathon
Marathon
Marathon Relay (3/6 person teams)
Half-Marathon
Nordic Trek
5K
1K for Kids (9 & under are free!)

Now 2 days of Fun!
Sep. 30 - Vendor Festival & Pre-Run the Course
Oct. 1 - All 8 Events!  Something for Everyone!  Plus...
Camaraderie!
Picnic Style Fixin's!
Craft Beer & Root Beer!
Onsite Camping!
Fall Festival North Woods Vibe! 
Live Music!
Awesome Awards by Salomon & Hydro Flask!


Spectacular Trail
  
An Event For Everyone!
 
USTAF Marathon Course
!  Meet Elite Runners!
Details at Birkie.com!


Harriman Boulder-Dash

We know you like the Boulder Mountain Tour  so try it backwards running.

Harriman Boulder-Dash  10 Mile Trail Run Sat. Sept 3rd, 2016
Baker Creek to Galena on the Harriman Trail

Registration:
  Register Online or day of registration also available
Entry Fee: online $25.  Day of $30. Includes post race lunch and shuttle
Bib Pickup and Race Day Registration: 830am-945am @ the Baker Creek
parking area, east side of HWY 75;
Parking: Baker Creek parking area
Bag Drop: At race start
Shuttle Service: Provided by Galena Lodge
Post Race Food: Runners will have an opportunity to stretch their legs and
enjoy some complementary post race food and beverage at Galena Lodge for the
presentation of awards and prizes.
Race Details:  www.galenalodge.com  or 208-726-4010

Nordic Job Openings

Nordic Job Opening? email weanswer@SkiPost.com to post

 
Winter Park Competition Center


The Winter Park Competition Center in Colarado is looking for an assistant nordic coach and part time coaches for the 2016-2017 season. The positions will be for the winter (4-5 months) with various time commitments depending on the availability and qualifications of the applicant. Interested applicants should contact Jessica Jortberg at: jjortberg@winterparkresort.com
 
Responsibilities may include but are not limited to attending and participating in dryland training (running, rollerskiing, strength and conditioning training, etc.), attending races throughout the winter, applying ski wax, and designing workouts and training plans.

Ski and Work in the Rockies this Winter!
 
Snow Mountain Ranch is hiring Nordic Center Employees and Volunteers to work as instructors and rental staff, along with Snowmobile Grooming Operators.  While at SMR enjoy skiing on 100+km of trails, daily ski breaks, and discounts on ski gear.  Snow Mountain Ranch also provides housing and meals to employees and volunteers for free.  Opportunities range from 3 weeks to 8 months; work in the Nordic Center will begin November 15 and run through April 15, 2017.  For more information about working at the Nordic Center or any of our other seasonal employment or volunteer opportunities, visit: snowmountainranch.org/employment/

Michigan Tech

Michigan Tech has a Nordic GA coaching position open.  Michigan Tech is looking for someone with NCAA Skiing experience that is interested in coaching at the NCAA level.  Michigan Tech has an MBA program and a Masters programs in Kinesiology, along with many other graduate programs in STEM subjects.  (We would also be willing to work with an undergrad who has exhausted eligibility and needs more time to finish their undergraduate degree.)  Most of our graduate programs are looking for at least a 3.0 undergrad GPA.  If you are interested in this position, please contact Joe Haggenmiller, jjhaggen@mtu.edu, for further information.


MetroBoston's Cross Country Ski Area seeks Director of Ski 
Operations
 
MetroBoston's Leo J Martin Ski Track (LJM), managed by the MA Department of Conservation and Recreation (DCR), seeks a Director of Ski Operations.

The position is a 6-month seasonal position, with potential future opportunities for year-round employment.  
 
The LJM Director of Ski Operations will plan, coordinate, and direct the operations of the cross country ski track including snowmaking, grooming, race course set-up, coordination with user groups, marketing and community outreach, and special events.
 
Located just outside Boston in the suburb of Weston, MA, LJM is one of the busiest cross country ski areas in the country. The facility is home to: Cambridge Sports Union (CSU); Harvard's ski team; the largest youth ski program in New England (Eastern Mass Bill Koch); Boston youth programs through Youth Enrichment Services (YES) and the Boys & Girls Club; adaptive ski programs; and more than a dozen high school cross country ski teams.
 
LJMs 15km trail system has long featured extensive snowmaking as well
as lighting for night-time skiing. Over the past year substantial,
additional investments have been made in snowmaking, grooming, and lighting.
 
Potential applicants or those seeking more information on this job listing should contact Barry Kitch at foljms@gmail.com

Durango Nordic Ski Club

Seeking Nordic Program Director/Head Coach

Durango Nordic Ski Club (DNSC) in Durango, Colorado has an opening for a Nordic Program Director (NPD) / Head Coach (HC) for cross country skiing. The position is a year-round position with April and May off from training.

Application Deadline June 15, 2016

To apply: Mail or e-mail a cover letter of application and an up to date resume to:
Mailing Address:
Mike Elliott

teamelliott@frontier.net


Park City (UT) Nordic Ski Club
 
Comp Team Assistant Coach:
PCNSC is seeking a part-time assistant Comp Team coach. The Comp Team is a year-round training program for high school age athletes. Responsibilities may include but are not limited to implementing and/or participating in a variety of workouts including rollerskiing, running, mountain biking, skiing and weight lifting; attending and driving to/from camps and competitions; and applying glide and kick wax.
Candidate must have good communication and leadership skills. Prior coaching and/or racing experience preferred but not required.  USSA Level 100 coaching certification must be obtained by December 1, 2016.
 
Kickers and Gliders Program Lead:
PCNSC is seeking a lead coach to run the Kickers and Gliders program for winter 2016-17. Kickers and Gliders is an after school cross-country ski program for 50-70 youth ages 7-10. This is a 13 week position from December to mid-March. Responsibilities include lesson planning and implementation, group organization, communication, and rental equipment management.
Candidate must have excellent organization, communication, and leadership skills. Prior coaching and/or racing experience preferred but not required.  USSA Level 100 coaching certification must be obtained by December 1, 2016.
 
If desired, the above positions may be combined. Interested applicants should contact Morgan Smyth at msmyth@uolf.org
Park City Nordic Ski Club, located in Park City, UT, is hiring for the following positions:
 
Agamenticus Ski Club
 
Agamenticus Ski Club of York, Maine is searching for a: Head High School Nordic Ski Coach.  Interested candidates should have enthusiasm, passion in the sport of Nordic, and ideally a background in cross-country ski racing.  Our program is new, up and coming with great potential to develop into greatness! Must enjoy working with local & regional Jr. skiers and introducing new racers to the sport.   
Helpful credentials: CPR/AED, Wilderness First Aid, USSA Level 1 Coaching Certification.  
 
Seasonal position runs from Nov. to March; coaching stipend DOE.  For more information, please send CV, resume, and references to Laura Creagan at: nefitcoach@gmail.com 
 
Lander Wyoming 

There is a good chance that you've never heard of Lander, Wyoming, but it is making it's waves as one of the best outdoor towns in the US. It was recently  ranked in the top 20 by Matador Network and has endless potential to meet your every adventurous need. Lander Valley High School is seeking several assistant Nordic Skiing Coach positions to be filled for the upcoming season (November 2016-February 2017).  Here is the application link. The Nordic programs in this town of 7000 are growing with about 40 kids at the High School level, 70 at the Junior High level and a growing youth program run through the Lander Nordic Ski Association. Skiing is available most of the season just 2 minutes from town at the golf course and great conditions can always be found at Beaver Creek about 30 minutes from town. The infrastructure is here; we are looking for enthusiastic coaches who love working with athletes of every level. If you have any questions please feel free to contact Head Coach Norm Cessna at  norm.fotosport@gmail.com


McCall Winter Sports Club

The McCall Winter Sports Club (MWSC) is seeking to hire a Seasonal Nordic Head Coach for the club's Nordic Program. This position would lead, motivate, educate and provide direction to athletes/members of the MWSC Nordic program in all facets of Nordic skiing. This would include U18/U16 racing programs, Middle School, Youth, and Biathlon. Position requires availability for practice 4-6 days per week and other aspects of running the team which can be flexibly scheduled around other commitments. Additionally there are 8-10 multi-night trips scheduled each year in which the head coach would be expected to take part. The position is part time (25-30 hours/week during the ski season from October through March).

Check us out at www.mccallwintersportsclub.org

For more info regarding the position, contact John Gebhards at gebhardsj@gmail.com , 208-630-4093.

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 weanswer@SkiPost.com and visit SkiPost.com

 

Enjoy Winter,

Andrew Gerlach
Director/Editor- SkiPost
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Bliz Active Logo


Bliz RX now available
Email for details


Bliz ULS
One fogfree lens 
that does it all

This Bliz
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Start Kick Waxes

Start Wax  and Poles Explained

 






Point6 Nordic Socks 
West Yellowstone
BMT
VisitSunValley
NOQ

Birkie


SalomonNordic



SalomonNordic



BD
 
  

 
Get yours today from one of the
Swenor Rollerski Cen ters .

AMH


SkiErg
   

Rossignol


Jon Engen


Jim Galanes


   

Start Genius Dealers 

 

For more Start USA info 

start@endurance-enterprises.com  

406-585-2660 

   

BLIZ America Dealers 

 

 

For more BLIZ USA info 

bliz@endurance-enterprises.com 

406-585-2660

 

 

 


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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