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.