#Nordic #Skiing and a review of Double Poling, 2015

As you all know the class started by having everyone bring their rock skis with no kick wax on them.

We then gingerly skied over to an area, for the class, that did not have much leaves or rock showing through. As you all discovered there was a slight uphill one way and a slight downhill the other way.

Some of the exercises that were used included chicken pecking, with your hands held right beside your shoulders, elbows flared, and you fell forwards from the ankles, with the legs held in a bone supported position only about 6 inches (15cm). Hips came forward, with no bend at the waist and butt tucked in, not sticking out.

Next exercise you reached forward with the elbows being bent at 90 degrees or even bent a bit more in front of you. Hands were shoulder width apart, with the elbows outside the hands (chicken wing). Elbows reached forward at least a fist width in front of your stomach. You then fell forward only about a foot (30cm), still like a chicken pecking.

A question was asked, how high do the hands come up? This is sort of determined by speed and the length of the poles, but you see a lot of hands coming up to, at least eye level, nowadays. I also know that for classic, a lot of skiers have poles that come to top of their shoulders now, rather then under the armpit like they use to.

As you fell forward from the ankle joint you tried to stretch the stomach and hip flexors muscles, while also squeezing the cheeks. Imagery of holding a loonie in your butt cheeks, or sucking your belly button to your backbone was also mentioned. The legs were in the bone supported position.

Now the timing of the slight knee drop to load the poles more with your body weight, is the key. **You must load the poles only after the hips  are starting to pass the ankles.  You will feel your weight behind the ankles, over the ankles and then ahead of the ankles. Do not leave your hips behind, they must move forward.

The next exercise was to drive the elbows back behind your trunk. We should be able to stick a pole handle between your back and the bend in the elbow. The finish of the push is still up in the air. I am teaching no elbow extension any more, (no triceps). However elbow extension is ok, but that depends on your tricep strength and snow conditions and if you are following someone, etc. You also feel a stretch in the chest muscles and the chin will be up and pointing ahead.

One other exercise was to float. This occurs as your elbows and body come forwards. I mentioned that perhaps you could think of directing an orchestra or pointing to something ahead of you, with your fingers. Your whole body will be mostly in a relaxed position for just a moment. This time will allow new blood to flush through the body. Also pre-stretching a muscle will allow it to contract stronger. When you come up and float, the rib cage mechanically takes in more air. Breath out forcibly as your poles contact the snow.

If your core is sore you did the double poling right, and if your arms are sore perhaps you need to look at your timing. Your poling motion should be straight forward down and back, no collapsing of the arms or tripodding. Pole baskets should be planted within approximately 6 inches (15cm) of your skis, depending on your shoulder width.

Gravity, core, body weight, and then finally, use muscle, last. Use big muscles first and smaller muscles last.

Try to get in your first 15 hours of easy skiing in the next week or two.
The #CanadianBirkie is not that many weeks away. :)

Go Ski, Have FUN, Be Safe.

#Snow is here, What a difference a day makes for #Nordic #Skiing!

The snow fell and continued to fall here in #yeg. Now the wind is picking up.

Class last night was able to ski. Due to the dangerous winter driving, a lot of the class did not make it. Double poling on a few centimetres of snow was still skiing, though cores of grass turf kept flipping up and tried to stop you. Some of the common denominators that the class worked on, were falling forward onto their poles with hips ahead of ankles, and reaching with 90' bent elbows. Hands at shoulder width apart or a bit more, no tri-podding, and planting the baskets close to your skis were other areas looked at. Once tracks are set we will go over double poling again.

This morning there are at least 12cm of snow, which is great. Now we wait for the groomers to do their awesome deed of trail grooming.

On another note I slept outside in my makeshift tarp, backyard winter camping, still trying to do my part for SNOW DANCING. Since a lot more snow came down after I went to sleep, I awoke and found the weight of the snow was pressing in all around the tarp. The inside of the tarp was covered in frost from my breathing. There was snow sealing all around the bottom, with almost a foot of snow. The rope was being stretched and was sagging. There was next to no room to get in and out.
However I was warm and and comfy. I used my 3 inch Exped air mattress, with a closed one inch cell inside my old Eddie Bauer sleeping bag cover. My 4 decade old bag has been used down to -40C, so I had no problems in that area.
Several decades ago I used to drive, sleep in a snow bank, and then race Nordic skiing as I did not have much money. My hips do not like hard ground anymore, hence the Exped mattress, which I use summer camping all the time.
The inside of the tarp tent is still on grass. My cell phone was almost dead and had to be plugged in, as it was on the cold ground. My Power Monkey would not be charging as there is no sun, if I was in the woods. I have heard that if you put the cell phone on airplane mode, it charges a lot of faster, we will see.
 Fifty feet away is a nice warm house at 17C. Outside it is -7C, and -13C, with the wind chill.
Time for breakfast, when the rest of the household arises. In the old days before a race, I used to eat a can of 40% syrup peaches, a container of cottage cheese, some bread and of course Chocolate Milk.
 I love winter, and I love #Nordic #skiing.

Get out there, Be Safe and Have FUN.

#Nordic #Skiing and still waiting for #SNOW

Snow dancing continues. Winter tarp camping, as a form of snow dancing, is now being done by the instructor! Embrace the winter.

Today’s class once again started with reviewing who did their homework and how much. Many students managed to travel to the snow in the last week, which is a 3 or 4 hour drive away. Lucky them as they rubbed it in, to those of us that did not get to ski. Lol.
Most students are at least doing some of their homework, now. However ski walking is now bumped up to a 3-4 hour chunk of time. The Canadian Birkie maybe 80 days away, but the last week does not count for much training, which just leaves about 70 days.

You are encouraged to go race some Loppets, as this will sharpen the mind, and get you use to being around other people, at speed.

Clothing and what to wear for training and racing was also discussed. NO cotton, and avoid waterproof garments for normal winter skiing. Wicking fabrics underneath, and fleece or Lycra, depending on the situation over top, works well.

The class then had a seat on a picnic bench for those over 5'6", and a lower bench for those under that height. Stomach crunches, with thighs at 90' to floor and you on your back, had everyone doing 4 sets of 20 reps; up, one, two, while twisting. There was a lot of groaning and the coats came off pretty quick.
The importance of double poling and a strong core is so important. Races of up to 90km, with no kick wax, in a classical race, and a time of just over 4 hours tells us the writing is on the wall. Be ready to double pole lots!

After another exercise of partial lifting your partner off the floor, while keeping your legs bent, shoulders over your ankles, and doing rows, it was time to go outside. (3 sets of 10 reps per person)

Review of ski walking, ski bounding, herringbone, and running herringbone finished off the night. 

Length of poles, and steel tips vs carbide tips, are showing some students that perhaps they should do some investing in their poles.

See you all soon, keep doing the snow dance, do your homework, and go chase snow if you can.

HAVE FUN!!
This what I found on the Cross Country Alberta website.

LOPPETS. We are still working on the Loppet Series Calendar for the 2015-2016 series. Be sure to check back soon!  http://www.xcountryab.net/alberta-loppet-series/

  

Nordic Skiing and Flexibility Thoughts

I had a question asked of me in a class not long ago.
What flexibility exercises do I feel are best, as related to Nordic skiing?
As a rule, as I thought about it more, I realized the following general principles. I did a bit of digging into the internet for answers, but did not find anything very useful.

So I will go with my own view and experience.
When stretching, start from the core, then go to the lower body and then to the upper body. Go from bigger muscles to smaller muscles.
I always like to stretch the hip flexors > glutes > hamstrings > quads > back > lats > Achilles > calves > shoulders > triceps > forearms. The order I have listed is pretty well the order I use.

IF the snow conditions are loose and unstable, you need to stretch your sartorius which is not a muscle you will normally think about, unless it cramps and then that can be painful.
If you have been skating, I would definitely stretch your adductor and abductor muscles as well. 

As for how long you should hold a stretch, as a rough guideline I will say 20-30 seconds. Over the last 4 decades, I have seen theories come and go, about the length of time to hold a stretch. The stretch should not hurt, just a slight pull.

I always feel best, if I do my stretching in a hot water whirlpool or hot-springs, o ya. If this is not practical, then go for a ski, and when you are ready to strip your warm up layer of clothes off, then that is time to do your stretching, and not before.

For sure, do not stretch before you are warmed up, and new research indicates that you do not stretch, until after your exercise, as your muscle strength will be decreased. I am still watching this.

I personally like to do the vast majority of my stretching after skiing. It is far better to continue stretching as you get older, then to stop and then start a couple of decades later start again.

THINK SNOW

Dry-land Training

                              Picture taken on the East end of Rundle, above Canmore

Your homework was to do at least one 2-3 hour ski walk a week. Most of you did manage to do it, and those that did found a 3 hour ski walk, a real challenge. The more vertical terrain the better. Be sure to always be prepared for changing weather.

 For the last several weeks you have been learning ski specific dry-land exercises.

You have learned ski walking, ski striding, ski bounding.

You have learned dry-land double poling, uphill.

You have learned how to do the dry-land off-set

You have learned how to do the dry-land herringbone.

Last night you learned the double pole, stutter step, which is used on flatter terrain. This is where you are falling forward, engaging your core and squeezing your butt cheeks, just before you double pole. Placement of your poles is not written in stone, because everyone has different length poles.
Those that have longer poles, must place their poles further back. The poles do not tripod, and baskets never fling forward past the hands. Hands are shoulder width apart, elbows flared, depending on the strength of your shoulders, and baskets plant within roughly 6 inches of your feet. After the double pole, your feet move real quick (normally 3 foot stutter).

Mental toughness to keep going and to keep thinking, about your technique, while suffering, i.e. heart rate elevated, will always be helpful.

Let's hope the SNOW COMES SOON!!  

Fall ski training classes have started again for another season.

It is always a pleasure to meet another new class of students. I wait with anticipation, wondering about the diversity of the class and how many students will be very fit or a bit weaker. Of course there are students that are also returnees and you can see how much they have improved over the summer season.
The class started with the basic ski walk up a gradual hill. Weight on one bone supported leg with hip behind the ankle, then over the ankle and then a quick knee drop and then spring as the hips come past the ankle. If you did not take a step forward you would fall on your face. The landing for the next leg is once again in a bone supported leg position.
Then you worked on making sure there was a good weight transfer by ski walking up a series of pylons up the gradual hill.
The arm motion took some correcting, as some were not walking with arm and leg working in opposite movement.
On the way back down the hill you pretended to plant a pole and go around it with the shoulders over the ankles, and the hips dropped to load the leg muscles.
After much practice we switched things up and practised somewhat stationary double poling without poles. First we pretended to flick the water off our hands. The elbows did not straighten. Then you worked on elbows slightly wider then the hands. The stomach is stretched before contracting and hips come forward.
As you whipped the hands downward the knees collapsed as would happen when loading the poles by body weight, only as the hips starts to pass the ankles.
The tempo was increased to a very fast real racing tempo, while stationary and forcefully breathing out. If you blow out you will breathe in.
A core stomach exercise was done by one person laying down on their back and grabbing the other persons ankles. The person on the ground raise their legs to the person standing then had their straight legs thrown down wards, while the person on the ground tried not to have their legs be thrown to the ground. It is a very quick way of determining how strong a persons stomach is.
Then it was back to more ski walking up the small hill. This time on the way back down you paired up with grasped hands one pulling and one resisting back down the hill. Shoulders stay over the ankles, back upright, and hips dropped.
 next exercise had you skipping up the hill 2 skips on one side of the pylons and then on the other side.
Continued pulling going back down with partners taking turns on who was pulling from the downside of the hill.
Next exercise was to hop up the hill on one leg first on one side of the pylon and then the other side. Four reps up the hill with each leg doing it twice.

Homework is to try and get out and do at least a 2-3 hour ski walk on hilly terrain in one session with at least 5 hours of ski specific training for the week.
The class finished up with a bit of stretching though I like stretching in a hot tub.

A lot more was mentioned, but that is what we will mention for now.

Being Injured with #Spinal #Stenosis

Most of us at one time or another get hurt or injured. Spinal stenosis is not something to take casually!

Over use injures take a lot longer to heal as I have been training for over 5 decades. You have had a lot of fun and you have probably not stretched enough.

Perhaps your technique changed, your boots and/or shoes are worn out, or you over extended yourself.

Some of the areas of treatment you may have tried are medication from the doctor, the chiropractor, physiotherapist, certain exercises, ice and heat therapy.

Mental anguish happens to varying degrees and it is no fun. Sometimes you do not want to out of bed. To even think about standing which you know is going to hurt, keeps you sitting.

Being injured affects not only you but those around you. Your family, workmates and especially your spouse, all are concerned. The longer you are injured the more everything around you changes. They continue to ski and you are left behind.

Its very hard not to eat lots, and you gain weight, as food for some is a comfort.

Limping everywhere, bent over and bow legged like an old man, hurting and in pain is just not fun. The pins and needles, fussiness, in the legs is not pleasant.

Crawling literally into bed and then silently crying while trying to go to sleep because you are in pain is just not fun.

When your hips stop hurting for a short period then your hip flexor or knee hurts instead. The doc says that I need a knee replacement in the next few years and many of my friends have already done so.

You wonder how much longer??!! I have been told that 1 to 2 years before there might be a fairly full recovery is perhaps a possibility. Surgery is not really an option, as many studies show that in 2-8 years the ones opting for surgery are no further ahead.

You cannot push too hard or too easy. No one can tell you exactly either so you are an experiment of one.

Ah well, pass me the Advil and I will go for a short easy bike ride, as the snow has all disappeared for this year.  :) 



Well 7 more months have passed and I am a bit more mobile. Being almost bed ridden for several months has made me realize just how precious being healthy and mobile really is. I have gained over 15 pounds in the last year. My maximum heart has dropped from 187 to 160 in the last year. Resting HR has gone up from 39-44 to 49-53. I have used HR monitors since 1979, so I know a fair amount on how to use them. I have not done any MVO2 tests for some time, but I fear it might have dropped about 25-30 numbers too, guessing low 40's now. Well I hope to have a good year coaching, and get in some skiing.

#Nordic #Ski Tips on #Summer #Training, (the snow is going, waa)!

The following question was asked of me, by a very good up and coming LADY Nordic ski athlete.
"I hope to be able to have some really good summer training.
What are some things that you have learned from your time as an athlete?"
My comments are made from my experiences of over 4 decades of racing,instructing and coaching. #ucanskixc. If they disagree with your coach, go with your coach, as he knows you far better then I. However, many times we are saying the same thing in a different way. The video clips at the bottom are my way of backing up somewhat, what I have said, below.
Do not be discouraged if some exercises are not doable right now.
Train with those that are better then you, but not all the time. It is good to get out there and do some training on your own. Watching others and how they are approach a given situation, just before you get to it, will allow you decide to take the same line, or perhaps take a better line of your own. 

There are certain standards that I feel are needed.
No extra body fat, if you are going to get serious.
You should be able to do an L-sit and hold for a minute, as well as super man push-ups. 20-30 Pull ups and some L-sit pull-ups, should be doable, hopefully. I am firm believer in pullups.
Hanging vertical sit-ups should be a piece of cake. Go to the playground and hook unto the ladder or find a tall friend. The vertical sit-up uses lots of hip flexors and core.
You need to have a high power to weight ratio!!You must love the hills and eat them up.
Say "I love hills"!!
Also try to train high and sleep low, if you are able?
Train in the most miserable weather conditions, no excuses.
Squats of at least body weight, working up to double body weight, for 3setsX10reps should be a goal. Be sure to do a warm and cool down set as well. Work up to doing lots of heavy, double body weight dead lifts, too(3X10). Pull logs, and large rocks, use heavy sleds for pulling, both forward and backwards.
Body weight: Stomach should be a six pack and the legs ripped and you should be able lift the skin off the legs, arms etc. Its fat, not muscle, if you cannot lift the skin off the muscle.
Ski specificity is so important. Lots of roller skiing and roller blading with ski poles, IF there is no snow.
Always be thinking technique, never go on automatic pilot. The only music I want to hear, is my heart rate, breathing, and the sound of the wind, etc., not music.
You need to work on the deltoids with high pulls, etc., for all the high elbows double poling. Sore rotator cuffs are painful and long lasting!!
Use the Ski-Erg if you can find one, pulling 200 watts for 30 pulls is a start, 350 watts for men. The Jacobs ladder, doing 500 feet in 5 minutes is common goal, for starters.
Always run with ski poles, the more body parts you use in training, the better, safer too. The heart needs to be working and use to, sending blood out to the WHOLE body, not just the lower or upper body.
Minimum, an hour ski/run/roller ski in the morning, slowly, and another hour to two hours (for running your dog) in the afternoon, plus scheduled coaches training. Go for an all day hike with poles, every 10 days or so, carrying a bit of weight in your day pack as well. Go for a mountain bike for several hours and take a dip in ice cold glacier water, brr! Alternating hot and cold dips will help with blood circulation.
Avoid sugar except real honey, maple syrup and dark chocolate, yum.
I tended to avoid meat in the couple of days, leading up to racing.
Use a slack line, bocce ball, and walk along the tops of those metal fences that are at schools, for your balance.
Stretch lots. Doing the splits and putting your palms on the ground should be doable. It is very important to have very flexible ankles so that in classic, your kick wax is on the snow for as long as possible. So stretch those Achilles tendons and calf muscles. Be sure to stretch those forearms, lats, triceps too.
Always try to race every two or three weeks to keep the mind sharp, even if it is just local time trials.
You should be able to recover at least 80 beats in 2 minutes.Fast recovery is so important in racing! A 100 beat recovery, in 2 minutes is very good!  ie (190>90)
Always stay with your technique, and gradually work up your HR, till you can race without the technique falling apart.
You need to do speed work. For example, get on a bike and do some 10-15 second on 45 sec off, spins, as fast as you can for an hour, ie135+rpm.
Do lots of stutter stepping for 15 seconds on, 45 seconds off, using the arm pumping action too, for an hour.
I rarely did interval training but when I did, I did 3min on 2 off, 4on/2off, 5on/2off and 6on/2off, repeat for an hour. The fastest way to get fit is to race. BUT always have recovery time.
Keep a diary not just for training, but also a separate wax diary.
You should be able to hold 10 HR beats below max for an hour.
The leaner you are, the meaner you are, BUT you must have lots of ski muscle.
50% of the time is spent climbing in a race, so do lots of hill climbing, the longer the hill, the better!
Get on snow as much as you can in the summer, even if it is just one weekend a month.
Grab rock skis and ski as late as you can into the spring. Run on your skis from snow patch to snow patch, through the knee high cold water, if you have too.   :)
A key factor for an awesome summer is to stay uninjured and healthy. That means get your sleep at night, 8-10 hours depending on age. Be like an animal and lay down for 20-30 minutes after eating. If you can, get a massage and hit the whirlpools. If nothing else Epsom salts in the bathtub.
Do not double pole below 45 degrees bend, from upright. This is for the long haul of life. Just keep falling towards your moving center of gravity. That means your hands will never brush you calf muscles, but will be just around or above the knee.
I think it is very reasonable to average at least 25 hours per week of ski specific training for you this summer.??
As long as there is no lightning, get out in that rain, wind, sleet, not many bugs (he-he), this summer. "WHEN IT RAINS, I TRAIN" was always my motto.
Practice running straight through the bush, no trails, ducking and weaving as it develops great hand, eye, and feet coordination and of course wear glasses and  appropriate clothing . Pretend you are chasing a deer or Mantracker is after you, lol.  
Get a heart rate monitor. Its used for making sure you are going SLOW enough, (125-145) and not just fast enough. A good coach should always be pulling on the reins, not cracking the whip.
Run on dirt not pavement. Replace your shoes frequently; you do not want shin splints.
Make sure you have eye blocker and ear plugs for sleeping in the summer time. Sleep in cool air, be outside as much as possible.
Suggested goals for vertical jumping, (40%> of height), as well as the standing broad jump (1 1/2 times your height >).
Some of the following weight lifting exercises that are slow and controlled, that I like are: dumb bell curl and press, push downs, overhead cable triceps extensions, side lying lateral raises, lat pull downs with the rope, seated rows, one arm dumbbell rows, T-bar rows with abdominal support, back extensions, machine add and abduction, donkey calf raises, high pulley crunches with the rope, side bends with dumbbells. There are of course many variations, but you have to start some place.
Get a ski resume done, and try to raise more sponsorship. 
O ya, get out there and Have FUN!!

Links for watching and getting ideas of your own.
http://skike.com/en/home/skike-the-original-cross-skates_index.0.0.0.html?c=CA Site is fine though Firefox tries to scare you for Skike roller skis, off road too.
https://www.youtube.com/watch?v=BZZGkokZ0E0 Ladies Norwegian team training
https://www.youtube.com/watch?v=C8u8bvdEkJ0 Therese Johaug 6 pack
https://www.youtube.com/watch?v=B0oeHjca6Tk  Therese doing gymnastics
https://www.youtube.com/watch?v=T7gokPJTuWA  Justyna with 6 pack and ripped, hiking and then at 7'05" she is roller skiing pulling a tire. Notice how lean she is, no fat.
https://www.youtube.com/watch?v=eiz37oPKZyI Marit at the 18 second mark shows ripped abs and strong upper body.
https://www.youtube.com/watch?v=UFfoqCgsZMU Jessie Diggins giving it 101% at around the 2min 12 sec, with clips of a team being serious as well as having fun.
https://www.youtube.com/watch?v=2tux7AlCHyU  Kiki and Jessie talk about strong healthy bodies and being active all the time, for our whole lives.
https://www.youtube.com/watch?v=_P_wzZ1sIXw Jesse’s favourite core exercise.
https://www.youtube.com/watch?v=CltMbFAz2Oc Jessie talks about injury and spending 2 hours on a spin bike at a time, ugg.
https://www.youtube.com/watch?v=9YXoispkigM Jessie doing a MVO2 max test.
https://www.youtube.com/watch?v=O5TP-Ameq9E Ladies downhill ski team training hard with some dry land exercises
https://www.youtube.com/watch?v=5Bm7uE19MBE Marit Bjorgen has some very lean strong arms and big strong legs.
https://www.youtube.com/watch?v=cQv7g7-94u0  Marit roller blading on gravel as well as on pavement.
https://www.youtube.com/watch?v=pzA3M0ciskQ Kalla does some training in the wet and then they show some weight training, vertical sit-ups at 3’45,
https://www.youtube.com/watch?v=jRXB5vEOmC8&spfreload=1 Strength training being implemented in the early 1990’s for Nordic skiers, bah it was several decades earlier.
https://www.youtube.com/watch?v=T5KUhVHvmlQ Petter Northug doing a bit of training.
https://www.youtube.com/watch?v=lPsME8-gSDI Russian men with Alexander Legkov doing some dryland training.
https://www.youtube.com/watch?v=t2zCCgGB6hE Part 2 of Alexander Legkov

Nordic Skiing with Half Skate to Offset Skate Exercises

Its always nice to see moose. Can you see it? That's why I love the great outdoors, nature, the wind and sun on the face!

Go to late Feb of 2013 for more about offset/half skate.
As you all know, the lesson plan was to review one skate and move on to two skate. However the nice snow had turned to pretty hard granular ice! The warm-up trail around the lake was dicy, and you had to be quick on your feet.

So half skate to offset skate it was.
-First exercise was half skate in the tracks without poles
-remember to have your shoulder over the edged ski, flex, edge, pushover
-the next several exercises consisted of heel to toe touch, switching tracks on every skate, falling onto the ski that was out of the track, and pushing yourself back to an upright position onto the ski that was in the track
-do not anticipate falling onto the ski that is out of the track, but glide on a flat ski, on the ski that is in the track. Relax
-poles were then added and the above exercises were done again
-there is a 3 point touch to the half skate and the offset skate!
-the hips still come forward as in all double poling
-the double poling action still has the poles planting beside the feet. That is why you must have your feet return heel to toe, with the skis under the hips. Relax
-arm action of the poling has you poling down the ski, till your hands get near the hips, and then the push becomes like a j-stroke, in the direction that your edged ski is pushing
-all exercises were done alternating the pushing foot every few lane returns 
-half skate or the marathon skate, is a very useful technique that can be used to pass others uphill and on the flats, when the skate lanes are blocked. The half skate will give your legs a bit of a rest if needed.

Off set skating exercises began by going around the island on the lake which had been skate groomed, in both directions. You just had to avoid the puddles!
-exercises that were added, included learning what hand should be the high hand. You must be proficient offsetting, to either side. High hand goes to the inside of a turn, or to the uphill side of a slope with exceptions, of course.
- a slight uphill slope was then added
-the feet push equally, but the high hand glide foot, glides a bit further
-timing with quick feet were emphasized. You should be a tick tock like a metronome
-you switched the high hand each time up, so you did not favour one side over the other
-you then practised switching hands half way up the hill as well
-those of you who were able, practised with a little hop to get up the hill even quicker

The class then moved over to a steeper hill and continued to practise the offset. Heart rates went up. For some the steeper hill made their technique better, and for some, it was a bit much, but at least it was a short hill

Class was over before you knew it.
Keep skiing, be safe out there and enjoy yourself

Nordic Skiing with Free Skate to One Skate Exercises

Our class today was a review of free skate, moving into one skate.
We started class by looking at the classic skis of some class mates that had raced the Canadian Birkie.
It was noticed that it was very hard to tell which ski was left and which one was right, from the worn off wax on the inside edge. There were some that switched skis left to right and right to left half way through the race. However because it was snowing the snow was slow, and there were very few that had to snow plough.  There was not a lot of herringbone either.
A few common denominators of the skis were, too much wax in the groove and the glide area had not been brushed and scraped well enough. There was also ski grunge on some skis.
We then looked at the skate skis before going outside,which were mostly ok.

After a warmup around the lake, the class started off with free skating without poles. I made it very clear that I teach direction of ski travel, and as speed increases the ski V narrows.
The first exercise consisted of free skating with bent arm drive both forward and back keeping arms going parallel to the gliding ski, without poles.
-exercise consisted of concentrating on putting the ski down flat, thinking about nose knee toe. Balance is key.
-exercise consisted of always having a heel-toe recovery while doing all exercises
-exercise consisted of pairing into partners and the one behind looking to see if your ski tracks indicated that you put the ski down flat.
-exercise consisted of landing on an outside edge just before you land on a flat ski.
-exercise consisted of pushing the whole ski out to the side like peeing on a fire hydrant. This also allows the fresh blood a chance to enter your legs and relax.
-exercise consisted of dragging some snow with the inside edge of the tail. This exercise is to help those who were not recovering the ski low enough and try avoiding having the tip pointing down.
 -exercise consisted of free skating with back bent at 90 degrees with hands clasp behind their back like a speed skater.
-same exercise with their back bent at 135 degrees.
-next exercise consisted with the poles held behind your back on your hips, concentrating on the hips and poles turning all at one time
-exercise consisted of one skate double poling with a tap, tap, pole, over, tap,tap pole
-exercise consisted of tap, pole,tap, pole
-exercise consisted of pole, skate, pole, skate.
-exercise consisted of peaking, duck, and over. Some of the students were getting no flexion at the knee and ankle.
--exercise consisted of double poling in diagonal tracks the practising one step double pole.Concentrating on bringing the hips forward.
-exercise consisted of jumping forward bringing the hips forward
-exercise consisted of one skate consisting of floating and gliding on a flat ski, as the arms were brought forward. Relax and Float!

Nordic Skiing and The Canadian Birkie Notes, 2015

Comments were made by fellow students and expanded by ucanskixc.

 Plan on using the washroom at least 3 or 4 times in the last few hours, before the start of the race. Stay hydrated with water. This means if you are wearing a one piece skin suit, tie the top at the waist. Talk to your body, and tell it will be undergoing severe physical activity! O ya!

Do not do any activities that you are not used to, in the 2 weeks before
the race. Playing soccer, swimming, indoor baseball, etc. only if you have to, in the last week or so.

The very basic minimum activity that will maintain your present fitness
levels is 20 minutes, every 4 days. Even if you are sick leading up to the race, but are healthy within 4-5 days before the race, do not worry your body will come around. Many a gold medal has been won by those who were sick and then they had some enforced rest.

Just skiing an hour every second day, is a more reasonable acceptable level for most students and will keep their sanity.

Do not go overboard training, especially those who are older, recovery is not as
quick. Within the last two weeks there is not much you can do to improve, just hinder yourself. Do some stretching and hit the hot tubs as well.

Practice lifting one leg up and holding it up and then the other leg while skiing, is a great exercise. Imagine stepping over a pole, ski, or person at a bottom of a
downhill, which is a very real possibility.

Let the skis glide up at least a third of the hill. Do not snow plow unless
absolutely necessary. This will save your speed, muscles and your wax.

Start Power Grip is working well in icy conditions, and some are not using Klister. Plan on applying base binder at the very least.

Do not change anything or try anything new, that includes, waxes, skis, poles, boots and clothing. Go with what you have practised with.

Use longer ski poles in faster conditions, if you wish. Just be sure you have tested it beforehand.

Nutrition and rest are both very important. Be sure to get a good sleep
the second night, before the race. The night before the race, it is
understandable that some excitement might keep you from getting a
good sleep.

Pasta, and or rice, with perhaps a bit of meat (hamburger) were a common
denominator. Do not eat salad the night of the race. Do not eat spicy food or any foods out of the ordinary.

Do not try eating sports bars or gel packs during the race, that you have not tried already.

Do not push weights in the last 4 or 5 days before the race.

Do your ski and wax testing out at Islet Staging Area in the days before
the race, at the temperature and time that will most likely mimic race
conditions.

Never drink Gatorade or a Sports Drink while racing, without drinking at
least the same amount of water. Tell the volunteers what kind of drink
you want. Be sure to thank them as well. Stomach cramps are not
pleasant!

For Breakfast, oatmeal, cereal, fruit, banana peanut butter sandwiches,
eggs and toast, were some of the common denominators of most skiers.
Some skiers eat as close to the start of the race as possible. Some
racers, who will be racing at a higher intensity, will eat 3 or 4 hours before the race.

Do not use the legs much until you absolutely have too. Let the core and
the double poling help you along. Be sure ALL muscles are spent by the
time you get to the finish line.

The last 10 to 15 km of the race has looser snow, due to racing from other races. If
needed stop and re-wax. Remember to switch skis from right to left and
left to right, at Islet, as well. Why, because as you know from class, it takes less then 15 seconds to switch skis and your skis have been worn off on the inside edges.

Watch out for other skiers coming fast, especially at intersections. One
moment you will be skiing alone, and the next minute faster skiers from other
races (31 and 15km) will be right on top of you. Stay in the right lane
unless passing.

Know your pole length, so you can holler the length size of pole needed at the next feed station, if you broke a pole. Sweeps with radios also patrol each section so let them know to if you see them. They maybe able to get a head start for obtaining a pole for you. Our practice of one pole skiing might come in handy. Do not get flustered, its a long race and you will not lose too much time.

In the days before the race do a complete equipment check of
everything. Have an extra pair of socks with you.
Lay your gear out the night before and make sure you have everything
you need. Perhaps even take a picture, to make it easier to pack for the next race.

Carry a small fanny pack with your keys, wallet, and some waxes needed for the day with a cork/scraper. Klister should be in individual sandwich bags.

Have boot covers and use them if needed, and make sure they work with the binding combination that you will be skiing with, that day. Some boot covers do not work with a double bar at the bottom.

Don't grab someones gear unless you have made prior arrangements. It is always possible to miss the person you are waiting for at the finish line. Yes tears have been shed for this oversight!

Make sure your gear is well marked with your name on it. After a race
your mind is not thinking clearly. Your skis, poles, and boots should already have your name on them, if you did what your instructor mentioned to you in class.

It is likely you will be cold, tired, ready to cramp, have sore muscles,
hungry and thirsty. Have your under garments in place that is easily found by you and easy to put on.

Change out of every stitch of your racing clothing, and have nice, warm,
clothing that is easy to get into after the race. Be sure to have warm foot wear too.
Have food and drink(chocolate milk?)also(Advil in a baggy too) in your clothing change bag, so you can get energy into you, even before you head for the feed tent.

A nice scented hand wipe is very nice after the race, to rid yourself 

immediately of (salt, sweat, and snot. ugg)

Set a comfortable racing pace, in the first third of the race and then go
 harder if able. Do not let yourself get sucked up by the racing. Pick out a few experienced people who you think you might finish close to, and follow them for the first while.

Get your wax right and test it. Do not use tape wax or other suggested waxes for the race, unless you have tried it. Racing technicians who are at the start, are used to waxing for racers, not recreational skiers. Get your skis into the ski shop now, if you are going to have them do the glider.

Even put your wax-less skis in the car, the weather may change.

Being prepared makes your body and mind at ease. Equipment may be disappear or be misplaced.
Bring to the race site extra skis, poles, boots, clothing, just in case. Accidents and stuff being misplaced, does happen.

Eat normal foods that you are used to eating in the days before, during
and shortly after the race.
Get bananas, oranges, potatoes, and some food and drink into you as soon as 

possible after the race.

Caffeine drug levels have been changed over the past few decades, so enjoy your coffee.

At the start of the race you should be dressed cool. Soon enough your 

heart rate will be up, and you will be in the trees and out of the wind.

Always be testing while racing as to where the best place is to ski in the snow. KNOW where the best grip and glide is for your skis. Remember sunshine, shade and type of snow will change on the trail, so always be checking.

Start slow, do not start too hard. Do not overdue it, take it easy for a while and settle into a rhythm that you will be able to maintain for the complete race.

Remember to eat and drink at the feed stations. Do not skip even the first aid station.

Bring some cash or plastic with you at the sign on, Friday. Prices are good for waxes, clothing, skis, etc.

If you drink alcohol, stop at least 3 days before. Drinking alcohol burns carbohydrates at a certain rate, which is not favourable to racing.

Allow enough time in the morning to get your breakfast, pack, wax, and 

get to the race site.

Set two alarms, so that you can sleep comfortably, without being nervous about missing waking up for the race.

Be sure to be wearing the appropriate briefs, underwear and bra for the 

weather conditions. (NO cotton)

Know the course if at all possible, especially the last 5km of the finish 

line, so you can pace yourself accordingly.

Seed yourself properly, be honest with your expected finish time. You are a hazard, if you start with those around you, that are much faster.

Stay with your TECHNIQUE. THINK! THINK! THINK!

Perhaps next year, practice your technique even more.

After the race if you have exercise cough, suck on some dark chocolate around 50-70%. 

If someone takes pictures of you PAY for them. Decades from now they will bring back rich memories! It will be well worth the $10 or so. :)

Have FUN!

Over 8 hours later the sweeps come into the finish line. Very few people left around except some volunteers and the photographers.

Nordic Skiing and Getting the Upperhand on Klister

Klister in some circles brings not fear, but at least timidity.

Let us look at some ways to make application of Klister easier.

The first question you should ask yourself is, do you really need to use Klister? If there is a chance of any fresh snow being kicked out of the tracks, I would go with other possible waxing options.

However if there have been many freezes and thaws, the likelihood of having to use Klisters will be necessary. Before you start a few items might be handy. Some ski wax remover, throwaway gloves, sandwich bags for each individual klister, a CORK just for klister, fiberlene, some sandpaper around 80-100 grit, and of course klister for various temperatures.
Notice I do not mention, blow dryers, irons, and heat guns. Blow torches and the like are still in my wax kit, but never used for the past decade or two.

If you need to add more klister or need to change klister there is normally only one sure way to get the klister out. Take a tube of klister in a sandwich bag and put it next to your chest and continue to ski for 10 minutes or more. Stop klister your skis, CORK and continue. When you are a 2 hour ski from nowhere, you need to be able to apply klister. People in the past have tried using butane or other kinds of lighters but with mixed results. So cork klister.

I do not try to scrape klister, but immediately use ski wax remover. While mentioning wax remover, if it is older then 10 years, get rid of it. I read the ingredients of my old can it and it was very dangerous. After removing the old wax, sand the kick pocket. When you sand the wax pocket, the base klister will adhere much easier to the ski.

Like waxes, there are base klisters, and klisters for each temperature. There are also klisters for ice, wet falling snow, dirty snow, every form of corn and granular snow. In the Edmonton area we do not normally have use klister very often.I like silver klisters.

Open up a new klister container using the the cap which has a sharp point hidden in the top. A few of you tried using a dull ski pole tip and this did not work well. As I showed you the other night, grab the klister in a reverse grip to warm the klister. Take the top off with a quick scrape and quick turning motion. If you just lift it off you will have a long yucky sticky strand of klister.

Apply four or five small dabs of base klister on each side of the base of the ski, staying 10cm  away from either end of the wax pocket. You then cork the klister
using very fast light strokes. You can easily move the klister to the end of the shortened wax pocket, which will likely be about a cm at each end. If you had too much klister, you can roll the klister back unto the base that went over the edge or in the groove.

You then set the skis outside to cool for a short period, before bringing the klister skis back inside to put a kicking klister on. After corking the next layer of kicking klister on, you went outside to try the klister. As expected, you found that loose snow had more grip, then the icy tracks. Just like waxing, you tried one or more layers of klister before going to a warmer klister. It was mentioned that if you try skiing through wet slush puddles to expect a quick slowing, and a telemark position will be more stable.

There are other ways to avoid klister. Various forms of waxless skis work very well in wet conditions. You can also add kick waxes over klister, if there is some newer snow in the ski tracks.
I also mentioned rilling your skis. Rilling your skis will get rid of moisture and allow your skis to glide faster. Depending on the amount of moisture, there are rill sizes for different snow conditions.

After your ski, be sure to either clean the skis or secure the skis with tape, or ski holders etc. Respect the klister as it is so sticky and gets on everything. It is ugly. Hand cleaner is also handy to have.

I failed to mention that there are skis that have rill like structure in factory skis which help dissapate water and give you better glide. Also there are klister skis that have a bit of a higher camber and a shorter wax pocket. Some waxless skis are very good in wet conditions and of course you get what you pay for.

Will add more as things come up.Well fresh new falling snow at -10C, is a very good reason, to strip off all the old klister and old wax.
Clean your skis, sand the kick area, and wax your glide area again. Fresh new snow is very much welcomed!!  :)

Have fun, go ski, be safe.








 

Nordic Skiing and Higher Speed Step Turns

Some of you are expressing being more comfortable on the downhill sections now, but still wanted some practice at more step turns.The trail conditions have gone from just about right, to quite hard, and getting an edge is at times a bit tricky.
 Some of you also had wax that was grabbing at times, you were made aware of the possibility before class. It is always a compromise between grip and glide. Most all of you went with hard wax, but klister was working well too.

Standing still, we first practised standing upright, then into a high tuck with poles squeezed to your body and then into a lowered crouch with hands pushed low in front of you and arms naturally straight. This was practised at a quick pace, as called out, so that you could go quickly and comfortable from one position to another. If all else fails, a controlled fall is better then a wipe-out, and you are already close to the snow.

Coming down the hill, you scanned for others in front of you. You already had determined whether you were staying in the tracks or out of the tracks for the first portion of the downhill and were in a high tuck, after poling was of no more use for acceleration. Your elbows are squeezing the poles to your side, as you do not want poles flailing out. You are a hazard with those poles if you do not keep them under control, as faster skiers maybe trying to get past you. Do not be surprised if they slap your pole out of the way, to get past you.

As you approached the turn you use a braking snow plow of some form and stepped out of the tracks. You looked for some softer snow to edge on, and entered the corner under control, and at a speed that felt safe to you.

You bent at the knees and ankles and got lower to the ground, however do not bend at the waist. Keep those shoulders over the ankles. On the actual turn the hips are pushed to the inside of the turn, but your shoulders stayed over the flexed edged ski and ankle. That outside downhill leg is flexed, do not allow it to straighten and do not pull away from the turn.
Your hands stayed low, below the waist, and the downhill arm pumped forward and down which assisted in each quick step turn. This does take practice, but will benefit you greatly.

As soon as possible when finishing the turn, you go into the hippity hop, and then double poling, once your speed has slowed enough to use poles. You then have to decide if you are going directly in to the classic tracks or pole in the skating lane.
Short quick step turns are better then a few big step turns, because if your skis slip, you have a chance of recovering easier. Some of you may do stem christies or christies, but that too is slowing down and losing wax.

You normally go from the outside of the curve, to the inside of the curve, before drifting back to the outside again. Remember that the inside of the curve maybe soft, and have no base for your skis or poling action. Keep your eyes open at all times for debris as well.

A step turn is for acceleration, so keep that in mind! If you are snow plow turning, then you are losing your kick wax and slowing down!

In class tonight you also learned about taking different lines, going around the corners. You were encouraged to pass those in front of you. For those of you being passed, you just hold your line, be predictable, and do not panic. Those behind will pass as soon as they can. There were a few falls tonight, but that is part of the learning process that helps you learn, :)

Go Ski, have fun, be safe.

Nordic Skiing Climbing Technique Part 2

Climbing is tough work. You must be mentally tough. If the weather is cold, wet, or slow, the more miserable the conditions the better. You must love hills. As mentioned previously 50% of the time is spent climbing. Remember the mantra I had you say, "I LOVE HILLS"! Always push over the top and rest on the way back down in a high tuck.

Climbing is helped tremendously by a great power to weight ratio. Racing weight is tough to achieve however. How do you know when you are close to racing weight? For the man you first will have ripped legs, then the 6 pack will show and then finally corded muscles on the butt, if flexed. 
The female racer will first have a 6 pack, then ripped legs. Hopefully you can lift the skin off the leg, with a cm., and no more between your fingers.
If you can maintain a healthy weight of say five pounds over racing weight the rest of the season, staying healthy and uninjured, that’s great.

You tested your wax before the class, and made sure that you had spare wax both a warmer and softer wax in your pocket, in case you were slipping or sticking. Climbing is a trade off between good grip vs good glide. No two people will agree.

You learned what it is like to climb in close quarters of each other. Being able to pass is a learned craft. You will encounter people who will be in front of you that are far slower and you must learn to get past them easily with next to no effort.
Slower class mates make for learning how to pass, and small loops keeps the practice coming.
That's why narrow running herringbone's and running diagonal side step are so important. Learning to diagonal straight up where others switch to a slower gear, is a time saver, too. However think of the long race and save your arms, where needed for the whole race.

Now as racers techniques change, some are now going with no kick wax and they just double pole everything. Be sure to do a lot of practice before you try this approach in a race. The Birkie is a roller coaster course, so you can gain a lot of distance up a hill before you have to even double pole.


Of course what goes up must come down.

Many times you came down the same hill around the curve, looking for the tracks. Each time your speed was a bit quicker. Your legs were bent more, hands stayed out low and in front, and you snow ploughed less. High speed step turns rather then slowing down was the norm. There were people in front of you going down, and your fellow students were trying to beat you, as you skied down side by side. There were people coming up on the side of the trail at the same time and it was mostly dark, due to some lights being burnt out. Screams of fright the first time, and then concentration came after that.
High speed tuck turns comes with lots of practice. Keep those feet moving quickly.
Always be thinking, looking ahead, and tell your heart rate to drop. Breathe normally trying not to hyperventilate. :)

You were encouraged to FEEL where the fastest snow is. Does the snow have the fastest glide in the classic tracks, pole tracks, centre or the right far side of skate tracks, all the while watching for other skiers. You were told to practice drafting which is still uncomfortable for some of you. Staying within a half a ski or closer is what you need to learn. Always check your shoulders before changing your line!

Well the snow is melting and will become slower for a few days. Consider rilling your skis if you want, as it will be faster in the soaking wet snow. 

Have fun, be safe, go ski.