During the last 2 classes we began to try and understand waxing.
Help what wax should I use, is always a question skiers ask one another. Flouro carbons, or hydro carbon kick waxes will be a decision you need to make. Dollars speak a lot in this area.
First you need to know the wax pocket, that has been suggested by those before you, from the factory, or if it was bought new from the store. We are assuming that the skis are a double cambered ski. Too stiff a ski and you will not be able to use the wax for grip, and too soft a ski it will drag and you will lose your wax.
Clean the wax pocket if needed. Adjust the wax pocket if wax is wearing off in the front or rear of the wax pocket. You will likely need to shorten the wax pocket, a couple inches forward ahead of the heel plate.
After using some sand paper in the wax pocket and cleaning it, its time to wax for the snow conditions.
What are some of the factors that will influence your choice of wax? Temperature, humidity, sun, cloud, wind, how old the snow is, hilliness of terrain, firmness of track, how skied in are the tracks, thickness of wax still on, length of ski, stiffness of ski, are just a few factors that you need to take into account.
Now lets check your wax after skiing for a km or so. Put all your weight on one ski without moving the ski and lift it up. You will see the snow sticking under the foot of the ski. Now take your gloved finger and try to brush the snow off. If it comes off too easy, then you either need a warmer wax, or another layer of the wax you just used. If you really need to brush the snow off hard, then clean the snow off and put a slightly colder wax over top.
When applying wax you need to put the wax on in thin layers with no chunks or blobs. Now take your synthetic cork and cork it smooth. Nice long strong smooth strokes works well. Natural cork goes with natural wood by the way. You will likely get some wax in the groove and so smooth that out. Bring the wax from under the heel back into the wax pocket with your cork.
Make sure that there are no lumps or wavy wax under the kick area.
Yourself, significant other, friend or coach will need to learn your waxing preference. Some skiers like slightly slippery skis and some like a lot of grip.
Experiment as to how you like your grip.
Now get out there and have an awesome ski and be sure to have FUN!
Monday, November 24, 2014
Nordic Skiing Beginning Steps of how to #Ski Diagonal
For those of you that missed the last class, lets do a quick review.
We started with learning how to wax our skis. Reminder to put 3 or 4 thin layers and cork it out well between each layer. There should normally be no bumps or waves of wax, and you can see this by holding the skis up to the light of the sun, moon, or indoor light.
Most people last night used Swix V50 otherwise known as blue extra.
We did a few quick quick ski exercises of doing pizza/pie ie tips together/apart. This kept everyone moving while the stranglers joined the class.
Once out in the open flat area, we started class with just your right ski on, scootering along on the snow for just a few minutes, and then switched to the left ski.
Next came a step, push, and gliiide on just your right ski. Body position had just a very slight lean forward all the time, with the left foot swinging up near the tip and push. While pushing with the left foot that had no ski on the right ski was momentarily lifted off the ground. You push and gliiide. Hold the trailing leg that has no ski on it, in a natural bent straight leg behind you while you are gliiiding. The trailing leg then swings down, plants and then pushes off again. This was done for several minutes. Switch ski again and try it again for several minutes with the left leg.
The next exercise began with right ski and right pole on. The pole is used to extend your gliiiide even further. Keep the forward lean and do not dab with your left foot to keep your balance, but hold the naturally straight trailing leg behind you when gliding.Then switch to left ski and left pole. Practice for several minutes on each side.
Normally about 80% of the time, skier's balance is better on the right side.
We also repeated the mantra, Poles are for Push, not for balance!!
Next exercise started with both skis on. We imagined that the left ski was the push ski, and the right ski was the glide ski. It kind of looked like a person with a limp, known as gluump! Switch to the right ski as the pushing ski and the left ski as the gliding. Practice each side for several minutes.
Next exercise consisted of skiing without poles. Each ski swings down near the tip or at least in front of the weighted ski. You should both hear and feel the wax grab under your foot.
This where those who are ski shufflers, and those with poor wax reveal their weaknesses.
There was one more exercise that was tried, and that was for skiers to stand in place running, with their skis on. The key to this exercise is not to lift the knees but to have the knee and leg go back naturally straight. You then start taking little steps leaning forward. Keep leaning forward and then run with a glide. This exercise results in some skiers naturally showing a good weight shift.
Then they went back to skiing with no poles.
Let's talk about the arms movement for just a moment. Arm swing is opposite to the other ski. Arm swing is from the shoulder with elbows bent at around 90 degrees both forward and back.
Class, came in and stretched and that was a wrap.
Those that wanted to, then drove 4 minutes or so and hit the local city hot tub, steam room and pool. :)
We started with learning how to wax our skis. Reminder to put 3 or 4 thin layers and cork it out well between each layer. There should normally be no bumps or waves of wax, and you can see this by holding the skis up to the light of the sun, moon, or indoor light.
Most people last night used Swix V50 otherwise known as blue extra.
We did a few quick quick ski exercises of doing pizza/pie ie tips together/apart. This kept everyone moving while the stranglers joined the class.
Once out in the open flat area, we started class with just your right ski on, scootering along on the snow for just a few minutes, and then switched to the left ski.
Next came a step, push, and gliiide on just your right ski. Body position had just a very slight lean forward all the time, with the left foot swinging up near the tip and push. While pushing with the left foot that had no ski on the right ski was momentarily lifted off the ground. You push and gliiide. Hold the trailing leg that has no ski on it, in a natural bent straight leg behind you while you are gliiiding. The trailing leg then swings down, plants and then pushes off again. This was done for several minutes. Switch ski again and try it again for several minutes with the left leg.
The next exercise began with right ski and right pole on. The pole is used to extend your gliiiide even further. Keep the forward lean and do not dab with your left foot to keep your balance, but hold the naturally straight trailing leg behind you when gliding.Then switch to left ski and left pole. Practice for several minutes on each side.
Normally about 80% of the time, skier's balance is better on the right side.
We also repeated the mantra, Poles are for Push, not for balance!!
Next exercise started with both skis on. We imagined that the left ski was the push ski, and the right ski was the glide ski. It kind of looked like a person with a limp, known as gluump! Switch to the right ski as the pushing ski and the left ski as the gliding. Practice each side for several minutes.
Next exercise consisted of skiing without poles. Each ski swings down near the tip or at least in front of the weighted ski. You should both hear and feel the wax grab under your foot.
This where those who are ski shufflers, and those with poor wax reveal their weaknesses.
There was one more exercise that was tried, and that was for skiers to stand in place running, with their skis on. The key to this exercise is not to lift the knees but to have the knee and leg go back naturally straight. You then start taking little steps leaning forward. Keep leaning forward and then run with a glide. This exercise results in some skiers naturally showing a good weight shift.
Then they went back to skiing with no poles.
Let's talk about the arms movement for just a moment. Arm swing is opposite to the other ski. Arm swing is from the shoulder with elbows bent at around 90 degrees both forward and back.
Class, came in and stretched and that was a wrap.
Those that wanted to, then drove 4 minutes or so and hit the local city hot tub, steam room and pool. :)
Tuesday, November 18, 2014
Nordic Skiing Fall and the first on snow ski class of the fall season
Finally the snow is here, but compressed, there is way less then an inch of snow.
We started with the very basic lowest gear that is normally done on skis, and that was the side step.
After the side step, a side step with a hop was the next exercise. When doing the hopping side step, both skis are in the air, for just a second.
Next up was the running diagonal side step.
From there the herringbone was used both going up on a flat ski and then on an edged ski. Remember an edged ski wears off wax quicker then a flat ski, only edge if you have to.
Next up in an area of about 5 metres wide, going up the hill in groups of 3; the exercise consisted of 2 people doing the running diagonal side and one person in the middle doing the herringbone side by side.
Next was double-poling on a slight uphill, and then double-poling with a hop uphill, with a strong concentration of bringing the hips ahead of ankles, crunch, drop and collapse at the knees, with next to no bending at the waist, hands shoulder width apart with elbows wider then the hands, and planting your ski baskets close to your skis.
On the downhill side we looked at side step downhill, then your body position of downhill running in the ready position, and half a snow plow on very slight downhill slope.
And that was about it.
An excellent effort was made by all. If your core hurts, great. If your triceps hurt, then you did not do the exercise correctly. If your shoulders hurt, then your elbows were too high, be careful. If your back hurts, then you were arching your back and not falling forward onto your skis as your poles were planted.
Your homework before next weeks class, is to do at least 3-5 hours of ski specific training.
See you next week. Have FUN out there, and it is time to for another snow dance too.
We started with the very basic lowest gear that is normally done on skis, and that was the side step.
After the side step, a side step with a hop was the next exercise. When doing the hopping side step, both skis are in the air, for just a second.
Next up was the running diagonal side step.
From there the herringbone was used both going up on a flat ski and then on an edged ski. Remember an edged ski wears off wax quicker then a flat ski, only edge if you have to.
Next up in an area of about 5 metres wide, going up the hill in groups of 3; the exercise consisted of 2 people doing the running diagonal side and one person in the middle doing the herringbone side by side.
Next was double-poling on a slight uphill, and then double-poling with a hop uphill, with a strong concentration of bringing the hips ahead of ankles, crunch, drop and collapse at the knees, with next to no bending at the waist, hands shoulder width apart with elbows wider then the hands, and planting your ski baskets close to your skis.
On the downhill side we looked at side step downhill, then your body position of downhill running in the ready position, and half a snow plow on very slight downhill slope.
And that was about it.
An excellent effort was made by all. If your core hurts, great. If your triceps hurt, then you did not do the exercise correctly. If your shoulders hurt, then your elbows were too high, be careful. If your back hurts, then you were arching your back and not falling forward onto your skis as your poles were planted.
Your homework before next weeks class, is to do at least 3-5 hours of ski specific training.
See you next week. Have FUN out there, and it is time to for another snow dance too.
Tuesday, October 28, 2014
Ski season of 2014-2015 almost upon some of us!
The snow has come for 24 hours and then melted again. Specific dryland training a person can do only for so long.
September and October are very important months for heavy duty training both aerobically and for developing strength. Your power to weight ratio will make it easier skiing, so now is the time.
Injuries are something that most of us have to deal with sometime in our athletic life. As we get older some of us think we are still young and we push too hard. Our bodies do not recover nearly as quickly as when we were younger. Older athletes tend not take the time to work into an activity. We try to push through and sometimes it bites us in the butt.
Mental discipline and mental strength are two key areas that the older athlete should be utilizing.
So whatever sport you are doing this winter always push hard but leave something in reserve for the next season and and the next year and the next decade. Be sure that the fun factor remains a key ingredient in your sport!
September and October are very important months for heavy duty training both aerobically and for developing strength. Your power to weight ratio will make it easier skiing, so now is the time.
Injuries are something that most of us have to deal with sometime in our athletic life. As we get older some of us think we are still young and we push too hard. Our bodies do not recover nearly as quickly as when we were younger. Older athletes tend not take the time to work into an activity. We try to push through and sometimes it bites us in the butt.
Mental discipline and mental strength are two key areas that the older athlete should be utilizing.
So whatever sport you are doing this winter always push hard but leave something in reserve for the next season and and the next year and the next decade. Be sure that the fun factor remains a key ingredient in your sport!
Saturday, December 14, 2013
Nordic Skiing Observations of the New Technique of Arm Movement, in Double Poling, Skate or Classical
Another winter season is upon us.
Nordic ski technique is going to change even more as the fast moving youth of today, move up to the senior ranks.
Certain countries with older athletes, will have made a more obvious change in their arm movements, or be left behind.
The athletes that have done a lot of roller skiing on pavement, have changed their technique, from those who have not spent as much time on roller skis.
In order to get a better purchase into the pavement, they do several things slightly differently.
First they bring their hips ahead of their ankles and use gravity to fall on their poles. They then use a strong crunch of their core, before loading their poles even more by collapsing at the knees slightly. The drive down and back of the elbows assist in propelling them forward with hands shoulder width apart or slightly wider. However poles are for push not for balance, so not too wide.
The elbows drive back bent, to around the back of the trunk, before whipping the bent elbows forward again. There is now, not normally any extension of the elbow as this uses triceps, which is a smaller muscle. The bigger stronger lat muscles are used a lot more in the bent elbow position.
The core is strong or should be, and the tempo is increased to make up for the slight loss in push of the triceps.
The back does not bend to 90 degrees, but to around 45 degrees.
In a sprint there will be a higher core crunch turnover, with elbows very high, and in normal poling the elbows will not be as high.
In sprinting the poles are also recovered very high, almost head height or even slightly higher, before they slam down into the snow.
When you whip the poles ahead there is a slight period of recovery (I say float), before engaging the core again, as you are falling forwards.
Your poling action and recovery are straight forward and back with no excess movement.
There is still a period of time when you shift the weight to the heels and pull up on the toes of the boot when pushing back, and the hips are behind the ankles, to assist in the glide..
A few advantages will be next to no soreness in the triceps, or the back, if done correctly.
Your hamstrings if they are tight will be more forgiving.
*Word Of Warning*, please beware that your rotator cuff area, takes a real beating the higher the elbows are held.
Nordic ski technique is going to change even more as the fast moving youth of today, move up to the senior ranks.
Certain countries with older athletes, will have made a more obvious change in their arm movements, or be left behind.
The athletes that have done a lot of roller skiing on pavement, have changed their technique, from those who have not spent as much time on roller skis.
In order to get a better purchase into the pavement, they do several things slightly differently.
First they bring their hips ahead of their ankles and use gravity to fall on their poles. They then use a strong crunch of their core, before loading their poles even more by collapsing at the knees slightly. The drive down and back of the elbows assist in propelling them forward with hands shoulder width apart or slightly wider. However poles are for push not for balance, so not too wide.
The elbows drive back bent, to around the back of the trunk, before whipping the bent elbows forward again. There is now, not normally any extension of the elbow as this uses triceps, which is a smaller muscle. The bigger stronger lat muscles are used a lot more in the bent elbow position.
The core is strong or should be, and the tempo is increased to make up for the slight loss in push of the triceps.
The back does not bend to 90 degrees, but to around 45 degrees.
In a sprint there will be a higher core crunch turnover, with elbows very high, and in normal poling the elbows will not be as high.
In sprinting the poles are also recovered very high, almost head height or even slightly higher, before they slam down into the snow.
When you whip the poles ahead there is a slight period of recovery (I say float), before engaging the core again, as you are falling forwards.
Your poling action and recovery are straight forward and back with no excess movement.
There is still a period of time when you shift the weight to the heels and pull up on the toes of the boot when pushing back, and the hips are behind the ankles, to assist in the glide..
A few advantages will be next to no soreness in the triceps, or the back, if done correctly.
Your hamstrings if they are tight will be more forgiving.
*Word Of Warning*, please beware that your rotator cuff area, takes a real beating the higher the elbows are held.
Thursday, October 3, 2013
A New Nordic Ski Season Begins
Well the leaves are changing, the weather is cooler, wet, cloudy and dreary. The big question is, when will the snow come and STAY for the winter?
Hopefully the athletes have trained all summer, and have a good base. Did they do some ski specific off season training, or not? Did they do some long 4 hour sessions plus, of some kind of aerobic activity? I know for sure some have been training, and their awesome results will be reflected this winter.
I wonder what percentage of the class will be able to do the super man push-up, the L-sit and pull ups, this year? Last year 40% were able to do them, both men and women, by the end of the season. Body strength is important! The core body is so important so do lots of steep uphill double poling and it will make you strong.
Dry-land sessions will begin shortly, but hopefully, we will be on snow soon. I much prefer to be on skis, then on my feet, as I get older and less nimble, grr. Our club is slower this year, then last for registration, as we were already several dry-land sessions in, by this time.
Hmm? Maybe I should look at my skis and see what kind of mess they are in? I know they are buried under some camping gear, etc. I wonder where my rock skis are? Maybe I should just go double poling downhill on the wet grass, as I have not done that for a long time. Is the grass frosty? Roller skiing or roller blading is dicey at times, in cool wet weather especially with the leaves.
The picture above is part of Canmore Alberta from the backside of Mount Rundle, as we tried to get one more trip to the mountains in, from the flat-lands of Edmonton.
Shortly (10 mins or so) after this picture was taken last weekend, the temperature plummeted, the thunder started and we were hammered by whiteout conditions of snow, sleet, hail, snow pellets, and as we made a hasty retreat back down, rain. The winds were so bad, that it was very difficult to stand and was it dark! The hood of the raincoat sounded like we were being hammered by huge noise maker with a high pitch humming whine. The storm lasted at least a half hour, but when you were up there, it looked like it could last all day and night. Thankfully for the most part, we were prepared and was carrying the gear. However, we will carry (TIP) some waterproof mitts, in the future. My hands were so cold, they could barely grip the ski poles.
Hopefully the athletes have trained all summer, and have a good base. Did they do some ski specific off season training, or not? Did they do some long 4 hour sessions plus, of some kind of aerobic activity? I know for sure some have been training, and their awesome results will be reflected this winter.
I wonder what percentage of the class will be able to do the super man push-up, the L-sit and pull ups, this year? Last year 40% were able to do them, both men and women, by the end of the season. Body strength is important! The core body is so important so do lots of steep uphill double poling and it will make you strong.
Dry-land sessions will begin shortly, but hopefully, we will be on snow soon. I much prefer to be on skis, then on my feet, as I get older and less nimble, grr. Our club is slower this year, then last for registration, as we were already several dry-land sessions in, by this time.
Hmm? Maybe I should look at my skis and see what kind of mess they are in? I know they are buried under some camping gear, etc. I wonder where my rock skis are? Maybe I should just go double poling downhill on the wet grass, as I have not done that for a long time. Is the grass frosty? Roller skiing or roller blading is dicey at times, in cool wet weather especially with the leaves.
Shortly (10 mins or so) after this picture was taken last weekend, the temperature plummeted, the thunder started and we were hammered by whiteout conditions of snow, sleet, hail, snow pellets, and as we made a hasty retreat back down, rain. The winds were so bad, that it was very difficult to stand and was it dark! The hood of the raincoat sounded like we were being hammered by huge noise maker with a high pitch humming whine. The storm lasted at least a half hour, but when you were up there, it looked like it could last all day and night. Thankfully for the most part, we were prepared and was carrying the gear. However, we will carry (TIP) some waterproof mitts, in the future. My hands were so cold, they could barely grip the ski poles.
Friday, April 19, 2013
Nordic Skiing and the End of the Season.
For some of us, though it appears the skiing is over for the
season in the city, we travel 30 minutes out of town and some of the best
skiing of the winter is still occurring.
Daily grooming at SWC, has been awesome, as it certainly helps
to have a groomer who is an avid skier as well. Take your choice of skiing
straight ice, granular ice, or wet slushy snow. It will all depend upon the time and temperature
of the day as when to go skiing.
Winter must draw to a close, sooner or later, though for
some of us that will bring mixed feelings. Our ski season friends will be
replaced by our summer time friends. That may mean the same people or might be
a whole different circle of friends.
An unofficial poll of summer time activities that Nordic skiers
might do, would include; hiking with poles, all forms of biking, swimming,
canoeing, weights and stretching, kayaking, and running.
Goals might be formed to lose weight, gain ski specific muscle,
and perhaps do or race a certain event next winter, with an eye for improvement
of time.
May is just around the corner and some of the die hard
skiers, have been skiing since late October and we will, perhaps, ski till May
which is just another 12 days away at the time of this post. With the possibility of doing a glacier ski or two this summer next ski season is not far away.
The groomer just scratched the ice enough to allow the skate skis to get an edge. A second pass would have made it awesome, but that would shorten the life of track. In just over an hour this snow will be slush as it warms up to +6C to +8C. That is when you take off a few layers of clothes, and let the snow soak into your muscles down to the bone.
As always keep an eye out for the moose relaxing and suntanning in the snow as well. The moose pick a more open area with shrubs close by where they can just reach with their neck and have lunch.
HAVE A GREAT SUMMER, BE SAFE, HAVE FUN!
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