Notes for Monday ATG, Nordic ski class #3, #langrenn

We covered a lot of technique last night in class.

Double poling:

Hands hip/shoulder width apart depending on what is wider

Always gravity, core, butt drop which is a collapse at the knee, and maybe muscle at the end. 

Do not grab the poles, but loosely control the pole and pull down on a proper adjusted pole strap

Hands go down and back but not down to calf muscle. 

We do not bend so much at the back any more but stay in a more crouch position (like being in a tube)

Hands come up close to the face like answering the phone, elbows are bent outward like chicken wings but this will depend on your shoulder strength. 

Elbows should certainly be wider then the hands

The wider the elbows the more you use a strong core and there is a need for higher tempo.

When your hands recover at the highest position try to relax for a second as your center of gravity starts to fall forward.

Single kick double poling:

Timing is kick glide, pole glide

Do not just window dress the kick but try to plant that wax. Sneak the kicking foot ahead just few inches before your kick.

When your hands recover at the highest position try to relax for a second as your gravity starts to fall forward even if you are over just one balanced leg.

Herringbone:

Use your wax not an edge in loose snow if possible

Keep the hands hip/shoulder width apart

Do not let your feet go any wider then necessary and try to recover your legs under your hips somewhere.

Hands stay low around hip height on a steep hill with the power coming with elbows bent. Bent elbows forward  bent elbows back. Try not to use the triceps.

Keep the head looking up the hill

Try not to walk but keep up the run

If you can use the running muscles up, and not the adductor muscles of the leg it will be faster.

Step turns:

Outside ski with an inside edge as you are turning, un-weight the inside ski picking it up and placing it in the new direction before you weight the outside ski again. 

Keep the the hands low around hip height in the ready position unless your are double poling.

Try to take many quick small turns accelerating as you go. If you make it less steps sometimes the ski and or pole may disappear in softer snow.

Always be sure to brake to a speed that feels right for you before going into a series of step turns around the corner

Running Diagonal Side Step:
As demonstrated to you this move needs the tips to be pointed into the middle of the track and to the uphill side. You edge both skis into the hill as needed otherwise diagonal right on up the hill. You use this technique when there are people in the tracks and more people blocking up the herringbone area going up. You can skinny right on past. This movement also gives relief to the upper body and if your wax is a bit unsure the double edging allows you to not re-wax.

A controlled fall is always better then a wipe-out!

Try to get at least a 3 hour ski if doing the 31km, and a 5 hour ski if doing the 55km.

Week 12/13, #Birkie is getting closer, #langrenn!

Last week the major point that was noticed was to use the high tuck even on little downgrades and to double pole more and not use the ds as much. The short tuck will let you relax and drop your heart rate, while maybe saving you a couple of double poles.
Be sure to curve your back muscles a bit, too stretch them while in the high tuck.
The last class also reinforced the idea of switching your skis when the wax is worn off on the inside edge as it normally takes far less then 30 seconds.
Be sure to switch to the inside lane when safe to do so to take the corners.

 Some points to remember this week.

Hands are held hip width apart, not shoulder width apart, dp and ds, in order to have the hands travel a straight path forward and back.

Elbows are wider then hands as in the chicken wing, and only you can decide how strong your rotator cuffs and deltoids are. 

Too a point, the wider the elbows, the easier and faster you can apply gravity, core, body weight and muscle in that order, but you will need a slightly higher tempo, for the core is so strong.

Once again I must remind you that each movement explodes and then relaxes. If there is no relaxation phase then the muscles will not be flushed out in order to receive new blood.

First only you can to decide when to start using the herringbone(hb). Just because you can diagonal stride(ds) up the hill does not necessarily mean that you should. You have to think how much further you have to ski, how strong your arms feel compared to the legs, what kind of terrain still needs to be skied, and how many people will be in your way before you are done. 

If the snow is loose you can lock the wax into the ski and not really use much of edge, which will be faster then hb on an edged ski.

"Increase both the angle between the skis and the edging on the insides of the skis. Move

the legs straight uphill, and increase the “V and edge the skis enough to maintain traction." as you go into the running hb. (CANSI Manual) Only widen your skis enough to not slip and keep your head looking up on the hill.

Do not let the hands get wide but turn hips and shoulders turn just enough that you are still planting the poles within 4-6 inches of you skis. 

The hb movement and timing is the same as the ds, but with the skis a bit wider depending on the steepness of the hill.

Remember to keep your hands at around waist height and plant your baskets  a fair bit further back which will depend on the steepness and your running hb speed.

The other point I wish you to remember is the when and where to use the running diagonal side step(rdss). Check the pole tracks first in case it has all the grip and control you need. Remember to use rdss on the uphill side of the slope and the tip should always be pointed towards the middle. It is used for passing a lot of times, as slower skiers will be hb up the middle of the trail in the #Birkie. You should also use it to save your arms.

Once again be sure to get out and ski for 5+ hours if doing the 55km.

Have FUN, stay healthy and uninjured!!

BRRR!! -25C with windchill, but if you stay out of the wind and raise the heart rate it was easily doable.

Week 11, Nordic Trail Analysis, Part 1, #langrenn

Well it was a beautiful winter day for a ski. Wax was easy and there was just enough snow to cover up the ice.
The first point I need to mentioned that I just assumed everyone knew, is like driving, we always stay on the right hand side of the trail unless passing.
The other exception is when you are going around a sharp corner and you need to control your speed. You must check your shoulder first to make sure there is no passing you.

So let us look at some of the points that you remembered.
In many places a couple of double poles and then go into a high tuck with poles level with the ground, elbows squeezing the poles into the body and hands turned in and high enough to protect the neck, with the fingers turned into each other it will warm the fingers, drop the HR and be relaxing.
Switch your skis left to right and right to left to counter uneven wear of the wax, especially the kick wax, before you actually have to re-wax. That move takes normally no more then 15 seconds and is good for another 5km or so at a guess.
When safe to do so, leave room for your outside turning ski for snow plowing which also means switching tracks where needed.
Trails are much narrower in some places then what you are used to, at say SWC or GB.
When it comes to pacing start much easier then what you want to. Think about being able to maintain that speed or faster in the last 5km. Do not get caught up with all the excitement which is sometimes hard to do.
At the start line dress cooler then what you would think, because soon enough you will be warm.
Use a high tuck as much as possible to conserve energy especially if it is windy.
When gliding pull your toes up to the top of the boot and keep heel down.
If you can draft a skier in front and do 2 double poles (dp) to their 3 dp's then you have saved that amount of energy.

Every track skier is happy when they see the grooming machine in after completing the trails. :)

10th Week, Diagonal Stride beginnings, #langrenn

Even though I was not there Laura and Mary Ann taught the class.

The lesson that was taught has been a long time in coming, since getting on a grid with tracks set has been out of the question because of lack of snow. 

You started on the grid with 4 lanes with one ski on and no poles

You then practiced landing on the ball of the foot and pushing yourself down the track not scootering, but stepping and pushing with the ball of your foot making sure of a complete weight transfer as you pushed yourself down the track

You then switched to the other foot and practiced the other side. You probably found out that you have better balance on one ski versus the other ski. There is likely hood of about 80% of the time the left leg being the better leg to balance on.

Once mastered some of you were challenged to balance as long as possible on one ski down the track.

You then did the 'gimping' ski exercise where one ski was in the track and one out of the track with the ski out of the track doing the pushing without gliding.

Finally with both skis in the tracks you then practiced skiing without poles.

There was a major focus on weight transfer by doing the nosekneeski exercise.

There was also the direction of falling forward from the belly button.

It was emphasized to have the foot come down beside or even ahead of the gliding foot while keeping the lean forward. If your ski is slapping it is because your foot is not being brought forward enough. The more you lean forward the further forward you will be able to bring your foot. 

Also presented was falling forward naturally brings the leg back and the ski off the ground.

Ski poles will be added another day.  :)

This picture has 3 ski skaters coming around the corner and they almost ski into the back end of the moose!!

A Few Thoughts while out on a Day Ski Tour!

What are some of the things in my day pack today? Matches with lint, pocket knife, emergency space blanket for two, first aid kit, toilet paper, lightweight down jacket, spare toque, spare warm mitts, a light shell, 2 water bottles with more water if needed at a couple of back country shelters I hope. Of course we also have a couple of energy bars but they can be very hard in cold weather. On this day we experimented with figs and dates which worked out very well. :) I also forgot ny headlamp which is sitting on the counter that needs new batteries with spares. Sometimes it turns on by itself in the pocket I keep it in, grr.
One time I was caught in a white out snow storm and since then I normally carry a pack when out in this area. Even though only a half hour or so from the city cell phone service is spotty.
The weather looks very good today around +2C with some sunshine and there is enough snow for the skis to slow us down if needed.
Setting a repeat timer for every 20 minutes works well to take a drink instead of going by feel.
The set tracks in places were awesome today.
The camber of the skis is noticeable especially on skins, as the drag will cause an unsafe glide feeling if you have too much weight and have the hairs dragging. Time to switch the wife's skins from black to pink. Maybe I should lose 10 pounds?
There sure are a lot of moose, deer and elk tracks in the snow. I kept my eyes peeled for animals, but did not see anything except squirrels.
Keep your speed under control.
As we get older it hurts when we fall and we do not bounce off the ground!
Wow it sure is quiet except for a occasional train or airplane.
We need more snow to cover up all the tree seeds and leaves.
Another foot of snow real soon would certainly be nice for a Christmas present!
The 'chocolates' left by the 4 footed variety are sprinkled about to pull you down if you are not paying attention.
Rabbit turds get push down rather then stopping you, thank goodness.
Leaves and seeds will slow down your glide. Be sure to use waxes with silver or carbon in it.
The beaver have left some deep ditches at the bottom of some hills.
The running diagonal side step is real handy to get up some hills without going into the herringbone. Just be sure to get to the uphill slope.
One legged snow plows to slow going down the hill work well especially when there is not a lot of room.
Sharp elbows forward and back really works.
The steeper the hill the more the use of quick crunches with hands close to body really works.
Thinking hip thrust, tightening of butt and allowing the rear foot to come up off the ground with a naturally straight leg and back across to the mid-line of the track while diagonally makes everything flow together.
Soaking up the sunshine while relaxing out in the middle of nowhere sure is peaceful
Squirrels will sometimes blanket seeds very heavily across the whole trail as a gotcha move. lol
We are tired and I can feel a lot of my muscles but not my core which is good.
The last few km's seem to take forever before getting back to the car.
What are we going to eat and drink as soon as we stop?
How wet are my clothes and will I need to change as home is only less then a half hour away?
Hmm I will eat a couple of bananas and hope my muscles do not cramp tonight.
We sure had a great time, other then the wrecked ski trails!!

9th Week, on snow again, Uphill, Downhill

The skiing today was pretty good with actual classic tracks.
Using the uphill you practiced the herringbone. The herringbone is the slowest movement you can do unless you do the sidestep. The herringbone has the hands and feet working in opposites. This means that one pole and opposite ski come into the contact with the snow at the same time. Try not to use an edge but just the wax until it gets too steep. Try doing the running herringbone instead of walking if you are fit enough. Almost 50% of your time is spent going uphill so try to double pole and then diagonal stride up as long as possible before switching to herringbone.
You then tried a half herringbone going uphill. This move is used a lot when slow people are going up the middle and you are able to ski up the tracks and use the half herringbone when needed. I must stress that in a classic race you cannot use the half skate. :(
I also introduced you to the running diagonal side step which comes in handy at times. Always point your ski tips toward the middle and the tips should be pointing downhill slightly if you are able. Remember to use both the wax and the inside edge of the lower ski and the outside edge of the upper ski. This technique also enables you to quickly switch to either herringbone or diagonal stride.
Going down hill you practiced some step turns in both directions. The vast majority of the time you will be turning by doing step turns or snow plow turns in the Birkie.
On the trail you practiced turning in the tracks while gliding around a curve. You tried to stay in the tracks by pushing the hips and knees to the inside of the curve but you weighted the outside ski with your shoulders as your body creates a bit of a C curve. Remember, keep that your shoulder weighted over the outside ski with hands low.
On the same curve you practiced a two steps(skate) turn. You can normally recognize when to do this when there are 2 are or three sharp grooves created in the snow by skiers before you in the snow. Weight your outside ski and push off completely onto to your inside ski. It should be a quick push and be ready to do that a couple more times. You must not continue to do half skating however or you will be disqualified! If you are able and there are 2 tracks, use the inside track in case you have to drift out of the tracks, like where we practiced.
Once again try to get out and ski at least 3 hours plus in one chunk of time.

8th Week, skiable snow but no tracks. #langrenn.

Ski conditons were hard rock ice(3cm) covered with just a skiff of snow and around -4C, cloudy, with a few promising snow flakes falling at SWC.
First thing I want to mentioned is the importance of skiing long and if not on skis get out and ski walk for 3.5 to 4+ hours in one chunk of time. This training is important for not just the body but for the mind. The mind must be able to keep the hammer down while working constantly on your technique. You have to have the discipline to ski within yourself at all the times. Your pacing is unique to you and if you start out too fast then you will lose a lot of time before the finish.
The first technique we practiced was the herringbone, Shake hands(really your elbow, lol) with the opposite tip was used as an imagery. Your pole is roughly parallel with the ski you are going opposite with. Hands stay low, poles plant a bit further back from the feet but still within 4 inches of the side of your ski.
After a bit of practice you then tried just herringboning with just one ski, while the other ski goes straight up the hill. This is needed as sometimes people are in your way and you should be passing them.
In quick succession we covered holding a tray in front of you as you went downhill, push the knees over the toes, pretend to sit down on a toilet seat with the head up looking ahead and keep the weight centered over the whole foot. As you get more confident going downhill, your weight can be shifted to the heels to glide faster. We also showed you how to slow down while going downhill without snow plowing by standing up a bit more upright and opening up your chest and arms to the wind. Do not lift hands more then chest height and keep control of the poles.
You also practiced learning where to double pole and do a high tuck. The low tuck is only used in very few circumstances.
Practice increased tempo while skiing uphill.
I then introduce the Klaebo run for the first time. This can be used before you go into the herringbone and after the diagonal starts slipping. Actually running uphill with a slight lean and knees driving quickly while coordinating a quick push of the pole will help everything. Running hard on your toes will push the wax into the snow strongly. This is tiring and so is best used for shorter steeper hills. One benefit, is that this movement gives the normal ski muscles a bit of a break because of the slightly different movement.
We touched on knowing where the warm snow and cold snow is. Talked about knowing where the hard snow and soft snow is. Always know where south is because that will affect these other factors.

There was one more thing that we covered and that was how to determine your wax pocket. Yes the store can give you an a starting point but only you skiing on your ski will be the real determining factor as to where your wax pocket is. Where is the wax staying on and where is it wearing off?