SkiPost Newsletter

Dear SkiPost;

Just a quick question and hopefully you can get back to me.

My wife got me a pre-Birkie massage for valentines day and I'm wondering if there should be any concern performance wise come Saturday of Birkie because of a massage. I have the massage scheduled for Monday Morning, February 18th. I do not routinely get massages! Hope you can answer this for me or give me some insight!

Hello;

It is certainly worth going to someone you know/trust. Many Factory Team athletes use massage as a tremendous tool to keep their bodies going while they are racing, but if you are not use to it you should be very clear with your therapist. You have plenty of control of your massage, but you need to voice what you are feeling while you are on the table, and any concerns you have need to be up front.

These people are very good with your body (typically), but they need your feedback to maximize your experience. Be sure to hydrate well after, and use that day as a recovery. It is also worth mentioning that you should be aware that your muscles got a good workout while you were getting massaged, so it is not totally a day 'off'.

Hope this insight helps out, and best of luck in the Birkie!

Hi SkiPost,

My question is. I just put two layers of base/training wax on for a training session of 35K-40K. When I am finished my ski's are white in the glide zones. Is this extra wax? Did I not iron and brush properly? Are my ski's damage and not excepting wax?

Thanks

Hello,

It is fairly common to experience dry bases in your glide zones if you don't have a deep saturation of base wax in them. This will likely happen in some fairly isolated areas of your base where you are most often in contact with the snow during your glide phase. The dry base is going to get a little worse as the snow gets more and more abrasive.

You have not ruined your bases, but you do need to be diligent about putting wax on the ski after each session. It is worth putting the time into your skis during the early part of the year. This is, without saying, time consuming, but it will save your bases in the end. If they are dry for too long it becomes harder and harder to get them in shape.

We suggest that you clean your kick zone well first, and then take a coarse bronze brush to the area that is affected. This opens the pores in the ski up, and will pull any junk out of your base. Then proceed with your base layers. Before training it is worth putting on a slightly colder wax - one of the Factory Team's favorite waxes is LF7. This slightly harder wax will prevent hard snow from pulling the wax out right away. The bottom line is not to be alarmed by this, and just put plenty of wax in your skis!

Avoid The Mid-Winter Blues

By Chad Giese

The heart of the racing season is here. This is the time of the year that seemed so far away in June and is now staring you in the face, waiting for you to show your best. Now is the time to put those hours of running, rollerskiing, biking, strength, and technique sessions to work for you and reach your goals. In June, if your goals seemed more than possible, but now you are starting to question your ambition, let’s get things back on track.

The hardest transition to make is from fall dryland training to on-snow skiing. It is the transition we prepare for all summer long, but when it comes we really don’t have a good plan in place to take advantage of the white stuff we so desperately need for our sport and continue to build on the fitness we gained over the summer. But we know there is only one thing to do though and that is ski. So we ski and we ski some more. Sometimes we classic and sometimes we skate, but each and every day we ski. By the time the big races come around our muscles don’t want to fire like they did three months ago, we’re not as strong as we used to be, our top end doesn’t seem to be there, and there are races we want to do each weekend. This is the mid-winter slump, but it doesn’t have to be a season ending event. I’ve been there before, almost every winter, and figured out what I could do to limit the damage and it can take as little as two weeks.

Crosstraining:

It is easy to feel really fit while incorporating multiple activities into your week of training. In the winter we tend to stop all other cross-training and focus solely on skiing as our main activity, with the same muscle groups taking the brunt of each workout. If you start to feel flat, add some cross-training into your week. Go for a run, do some general strength, put your bike on a trainer, go for a swim, or whatever activity that can get you off skis for a week and give those ski specific muscles a break. It is ideal to keep these activities going throughout the winter, but we only have so much time in our week and skiing is fun. So take a two week block and get back to the basics.

Over Distance:

It can be difficult to get that one long ski in each week during the winter. We are often worried that it is going to make us too tired for the upcoming races, but once the racing starts, it is crucial to include it in your week. You don’t need to do a long OD every week, but at least every other week to maintain your base. Racing and intensity tends to diminish the base we built in the summer and fall, not build from it. If you’re feeling like you’ve lost some endurance, add another OD to your week, but make sure the intensity is low.

Strength:

Whether this is done on snow or in a gym, make sure to include strength training in each week. I like to cycle four week strength blocks between specific strength on skis and general strength in the form of circuits/core throughout the winter. It will keep you feeling sharp and strong when the big races come. On snow strength can be a long double pole, single stick intervals, legs only sessions, or double pole up the steepest hill you can find. Try to avoid general strength workouts within two weeks of your big race. Keeping up a good mix throughout the winter will definitely help.

Intensity:

We likely get enough of this by racing each weekend, but if you take a couple weeks off of racing, through in some shorter intervals. Don’t forget to incorporate 15-20sec pick-ups into your workouts. They are not only really good for speed and quickness, but they are fun too.

Rest:

Don’t be afraid to take some time off even though the skiing is great. You won’t lose anything.

It is hard to take a break in the middle of the season. In the Midwest there are multiple races every weekend from December through February and who wants to miss one? It can sometimes be the most beneficial thing you can do. If you start to feel the slump coming on, catch it early by changing your training so you’re ready for the races that really matter. Don’t let the mid winter slump keep you from reaching your goals.

Good luck and ski fast!

Suunto GPS Birkie Course Profile

We know the Birkie is a great race and many of you really want to be fast for that. That’s why on January 31st we decided to go training on the Birkie trail with our GPS Sunnto, to know the race well and keep the profile on our computer. We skied on the entire trail: every hill, every downhill, and all of it is on our computers at SkiPost. We know where the hot spots are.

We have always celebrated this race for its size and lore. In the skate race there are and some interesting hills, especially around the 12.5k, 18k, and 40.5k. We hope all of you are able to make the difference in one of those places. It’s still 2 weeks before the start, so we hope the preparation and training are going to make the difference. Take a look at an enlarged profile of the course by clicking on the photo below.

Featured Product

NATHAN

Flurry

Thinsulate® insulation wrapped around a horizontal bottle holster plus zippered entry from either side equals the perfect pak for an hour of cross-country skiing, running, snowshoeing, or snowboarding. In extreme cold, leave both ends of the holster zipped tightly until you need to drink. In moderately cold temperatures, open either end of the holster to provide faster fluid access. Twin waistbelt pockets let you carry ski wax, snacks or sunscreen within easy reach.

Events/Clinics/Announcements

"Who will you pursue this Valentine's weekend?"
The Cowboy Chase Nordic Pursuit Race
Saturday February 16, 15km/5km freestyle, 10:00 am start time
Sunday February 17, 7.5km/3km classic pursuit, 9:30 am start time

Happy Jack Recreation area, 9 miles east of Laramie, WY, just
off Interstate 80.
Registration: Race day, $20 per race or $25 for the weekendFor detailed information, directions, course maps:
www.uwyo.edu/ski/CowboyChase.htm

Lodging Options: Hampton Inn, Comfort Inn, EconoLodge, Best Western
_______________________________________________
John Day Citizen's Cross Country Ski Race
February 17, 2008 (Sunday)
Diamond Lake Resort, Oregon

Entry forms may be downloaded from the John Day XC Race Website: http://southernonc.tripod.com/id6.html

The Diamond Lake Resort is located in the southern Oregon Cascades off State Route 138 north of Crater Lake National Park.

The citizen cross country ski race is open to all ages and abilities. The John Day
XC-Ski Race includes 20k freestyle (skating allowed) and10k classic (diagonal stride only) events. The race also features Junior (18 & under) 5k freestyle and 5k
classic events as well as a 5k Fun Ski.

Pre-registration closes February 9th. Day of race registration is accepted. Check-in at the Diamond Lake Resort Lodge between 8:00 AM and 9:30 AM on the morning of the race. The mass-start race starts at 10:30 AM.

The race is sponsored by the Southern Oregon Chapter of the Oregon Nordic Club.
_______________________________________________
Event Name: Equinox Ski Challenge
Date: March 22-23, 2008
Location: Rendezvous Ski Trails, West Yellowstone, MT.
Event Website: www.equinoxskichallenge.com
Race Type: 6, 12, or 24 Hour / mass start / freestyle
Contact: Sam Newbury
Phone: (406)-209-3533
Email: equinoxskichallenge@gmail.com

THE EQUINOX SKI CHALLENGE: How Far Can You Go?
When else might you race in the springtime sun and then continue into the night under a full moon while on your way to skiing farther than you ever have
before. Or to tag your teamate and hang out by the all night bonfire!

There will be a 6 Hour and 12 Hour divisions in conjunction with the headlining 24 Hour race. All categories are open to both relay teams and soloists. This year the 9 kilometer course will be lit by a nearly full moon if the skies are clear, (headlamps still recommended)! Last year we saw multiple 24 Hour soloists exceed 300km and a team at just under 400km on the challenging loops. To avoid skiing on refrozen chop, we have two courses set up and will switch to the fresh course about 12 hours into the race.

The Equinox Ski Challenge will support local organizations that are keeping our
communities mentally and physically healthy by raising funds for the West Yellowstone Ski Education Foundation, a ski advocacy group, and for Manaia Youth Programs, a youth leadership and empowerment program serving Gallatin
and Park counties in Montana. Participants are encouraged to bring food donations for the West Yellowstone Food Bank. Those donating food will be entered into a special raffle.

The festivities will include a costume contest to be judged at the start of the race, a potluck with beverages on Saturday evening, and an all night bonfire near the start/finish line. Complete details and registration forms are available at www.equinoxskichallenge.com. Volunteers are warmly welcomed as well.

How far can you go?

For more information contact:
Sam Newbury
Equinox Ski Challenge
P.O. Box 184
Bozeman, MT. 59771
(406)-209-3533
equinoxskichallenge@gmail.com
_______________________________________________
Cross-Country Technique Fundamentals - CDROM
This CD lays the foundation for both Classic and Freestyle techniques on
which we can build a consistent technique program that will continue to
develop great cross-country skiers for years to come.

WAKE UP! IT'S TIME TO TRAIN - DVD
70 minutes of exclusive interviews with US National Team coaches, drills and
technique, fitness testing, sports physiology, core strength, training
volume, intensity levels, race footage, and much more.

X-COUNTRY - DVD
The inside story on one of the toughest sports around by top World Cup
racers.

Visit the CXC Store
http://cxcskiing.org/CXC%20Store/education.htm
_______________________________________________
Matching Grant Update

Dear Skiers, Outdoor Winter Enthusiasts and Supporters:

This is our first week after the announcement to raise $25,000 to
match Dr. Leslie and John Taylor grant to Madison Winter Festival. The grant
was issued on January 1, 2008 and will match dollar for dollar every
donation collected from now until February 1, 2008.
After seven days $3,800 has been raised. There are 24 days left with
$21,200 needed to be raised. Thank you to individuals and businesses who
already made a contribution. If not, please do it today. All donations are
tax deductible.

Your contribution will give an opportunity to the Madison Winter
Festival to expose more kids and families to the winter outdoor activities
and celebrate healthy life style through participation.
There are two ways you can donate:

1) Simply send a check to the Madison Winter Festival at PO Box
930442, Verona, WI 53593. The check should be made out to 'Wisconsin Nordic
Sports Foundation' with the 'Madison Winter Festival' on the memo line or

2) Go to http://www.winter-fest.com/site_pages/Grant.htm and donate
online with the credit card
_______________________________________________
FRIENDS OF XC SKIING

Both to commemorate the exciting results from our Nordic athletes so far this season, and in anticipation of the races next week and the pre-World Championships in Liberec in February, we're offering a program called Friends of Cross Country, which is already giving a wide range of U.S. Ski Team alumni, supporters, fans and recreational skier a way to be involved with the team, and to help to capture the momentum the athletes have as they race toward Vancouver in 2010, Sochin in 2014, and beyond.

Enthusiasts nationwide are now able to show their support of the Team as a Friend of Cross Country by giving a gift as low as $50. The Norwegian Ski Federation as operated an identical program for a number of years, and they sell 8,000 hats annually. Skiers of all ages and abilities in Norway show their support for their team by wearing their "Langrennsportens Venner" hats from the current year, and from years gone by. We've started to challenge Norway on the ski trails - surpassing them in nationwide community support is a key area to sustaining that challenge.

The results we've seen so far this season from athletes like Kikkan Randall, Andrew Newell, Kris Freeman, Bill Demong and Johnny Spillane are thanks to
the efforts of the entire U.S. skiing community including race organizers, community coaches, divisional leaders and dedicated supporters. This support has enabled athletes at all levels of our development pipeline to perform their best. Because of this, our athletes are better prepared to compete with their peers internationally. USSA has made new, high-performance investments in nordic skiing including:

· Coach, parent, club and officials education
· Greater support for elite-level development
· Investments in sport science, such as force measurement analysis tools
· State of the art roller skiing treadmill
· Nutritional, medical and performance psychology support
· 2010 Olympic venue training camps
· 2010 Whistler fast-skis project

Our athletes can achieve their goals and inspire generations of young kids to participate in this healthful, lifelong family sport.

NOTE: If you have an event you would like to have in SkiPost please send emails to weanswer@skipost.com

Sponsorship Opportunity

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Would you like your brand to receive over 150 million media impressions
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Become a sponsor of the Factory Team www.EnjoyWinter.com North America's
Premier Cross-Country Ski Team.
For more information on Factory Team sponsorship opportunities contact
endure@endurance-enterprises.com

SkiPost is a cross-country skiing informational, educational and motivational service, brought to you through a partnership with the Factory Team and the Salomon Athlete & Event Force.

The goal of SkiPost is to make the sport of cross-country skiing easier and more enjoyable for all who choose to participate. If you have questions on Cross-country Skiing see www.SkiPost.com or email us at mailto:weanswer@skipost.com

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Enjoy Winter,
Justin Easter
SkiPost Editor

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