Hi SkiPost,
I am new to cross country skiing and would like to purchase the equipment to do
general fitness cross country skiing in the flat terrain of northern Illinois. The
problem is everywhere I look for skis online shows sizing charts with me way off the scale. I am 6'6" and 250 pounds.
Do you have any suggestions as to where I can find skis designed for the bigger than average x-country skier?
Thanks,
RM
RM,
Thanks for writing. For a larger beginning skier who is going to be skiing on mostly flat areas it is probably going to be best to purchase a pair of classic skis. The sizing charts that are put out for skis are going to stop before they get to your height and weight, but that doesn't mean there aren't skis that will work for you. There will be Salomon 206cm STIFF skis that will work for you, but they are going to be a little harder to come by. There are several online retailers that you can purchase skis through, and you really will just need to call them and explain your situation.
One of the truths of your situation will be that you will likely have to get one of the higher-end (Equipe 9 or 10) skis to fit you, but they will be easier to determine the flex that will come very close to fitting your weight. The skis that you are looking for are out there, but your best bet is to talk to a retail shop and find out what they have in stock. Any of our Signature Grinders will be able to help you over the phone, and let you know what they might have in stock that will work for you.
Hope you find some skis soon, and can get out and enjoy them!
SkiPost
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| The Twelve Days of Training (un-rhymed version) |
By Lars Flora
Saab Salomon Factory Team
It is said The Twelve Days of Christmas helps young Catholics to learn their faith. This is all good, but besides the good food, carols, singing around the Christmas Tree, the presents, the in-laws, the visit to Santa Claus, and the endless list of Holiday activities, everybody needs a good training plan for the Holidays. For all the snow lovin’ masters, juniors, and everyone else here is a sample of my training plan to work off those double fudge truffles. What's your plan for the Holiday Season and the New Year?
On the first day of Christmas my true love sent to me:
One Set Of Intervals @ 90-95%, 6 x 4 min (build into first two intervals), classic, Total Time - 1:45
On the second day of Christmas my true love sent to me:
Anaerobic intervals 12 x 1min, Skate TT - 1:45
On the third day of Christmas my true love sent to me:
Distance with 10 x 15 second speed, Classic, Total Time - 2:00
On the fourth day of Christmas my true love sent to me:
Easy Recovery Ski- Total 2 hours, Skate
On the fifth day of Christmas my true love sent to me:
One hour double pole only in rolling terrain with one hour Strength
On the sixth day of Christmas my true love sent to me:
Threshold intervals 4 x 10 min, Classic, TT-2 hours
On the seventh day of Christmas my true love sent to me:
Three sets of 10 x 30 seconds sprints with 10 minute between sets, Skate, TT-2:00
On the eighth day of Christmas my true love sent to me:
Over distance three to four hours, Classic
On the ninth day of Christmas my true love sent to me:
Day Off
On the tenth day of Christmas my true love sent to me:
One set of Intervals @ 90-95%, 8 x 4 min, Classic, TT - 1:30
On the eleventh day of Christmas my true love sent to me:
Easy ski hour and half with testing skis, Skate
On the twelfth day of Christmas my true love sent to me:
15 km Time Trial Skate, TT-2 hours
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| Sovereign Lake NorAm Skate Sprints |
By Laura Valaas
US Ski Team, Salomon Athlete Force (Skis, Boots, Bindings)
We come to race. It's simple like that-- show up, ski fast. During our stay in Silver Star, BC, with two sprint races and three distance race, I stepped up to the start line eleven times. At each of those starts I knew the cold air was about to burn in my lungs, my muscles were going to scream in pain, and that I was about to lay my best effort out there and find out how my best compared to the competition. After most of the starts my best effort was good but not the best in the field. After one start, however, I had the satisfaction of being the fastest to race that day.
In the prelims for the skate sprint I felt leaden and frustrated that I couldn't accelerate my limbs through the motions like I wanted to ski. Our race course at Sovereign was fun, with tight turns, rests, and uphills and I came up to the quarterfinal excited to have another chance to play on it. The six girls started out fast and my body objected to the sudden load off the line but managed to get me into third before the first turn. I took advantage of the wide trail on the gradual uphill to move into second. I tucked into the draft on the next downhill and had the pleasant realization that my Salomon skis were wicked fast that day as I sling-shot around Daitch on the short, steep uphill without even particularly desiring to. It was good conditions for the factory grind on pair 467. Since I only needed to be top two to advance I had planned on hanging out in second. Once I was in front, however, I had no desire to give anyone else a draft so I accelerated over the top of the hill and down, around, and back into the finish. The semifinal played out almost identically.
When the A-Final started my body knew what it was about to go through and, more importantly, wanted to do it. I started off the line maybe too eagerly and pulled into the front. Not particularly wanting to be in the front from the start, I eased up around the corner and relaxed into a tuck on the first gradual downhill instead of skating through it thinking someone would come around me. My skis really were the fastest out on the course that day because when I looked back to see where the other girls were, even in my draft, they were strung out in a line. When we hit the gradual uphill my tactic changed to racing off the front and I took advantage of my rest on the downhill and put in a quick acceleration to try to get a gap on the field early in the race. It must have worked because I skied the rest of the course and sprinted into the finish with the unusual peacefulness of not
having someone kicking my pole baskets and breathing half a second behind me.
It feels good to win a race. Really though, I'm happy as long as I get the opportunity to start. I know that most of the races I start I'm not going to win, but every race I start I get the satisfaction of putting 100% of my focus and effort toward a goal. Standing on the start line is akin to announcing that I am going to show you the best I have, without excuses or explanations. Regardless of how good my best may be on any given day, there's purity in facing the challenge. |
| SWIX Wax Reports - Weekend 12/26-28/2008 |
Follow the link below to www.swixracing.us/nordic/waxrec.php
From this site, you can click on the region you are looking for races in, and download the .PDF file specific to your event. Below is an article written by Swix's Keven Sweeney about Post Treatment of New Skis.
Wax Report 12/26-28/2008
Post Treatment of New Skis
Skis put through a stone grinder need accurate follow-up treatment for optimum performance. This process depends partly on the type of pattern given to the base.
Cold snow patterns need more extensive treatment than wet snow patterns. It is very critical that all micro-burrs are removed from the base in cold snow conditions. This means that the work performed using Fibertex polishing, back and forth on the base has to be repeated many times more on a cold snow ski with more fine structure than on a wet snow ski with a more coarse structure.
1. Start by wax-cleaning (hot scrape cleaning method). There may be some dirt left from the stone grinding. Saturate the base with a relatively soft wax (BP99 or CH10). The temperature of the waxing iron should be regulated to be hot enough to give immediate melting of the wax. Approximately 115°C (235°F).
2. Scrape off after cooling to room temperature (5-10 minutes), and brush with a Medium Coarse Bronze Brush (T162) or Medium Coarse Steel Brush (T179).
3. Saturate the base with a relatively soft wax (CH10 or BP99). The temperature of the waxing iron should be regulated to be hot enough to give immediate melting of the wax. Approximately 115°C (235°F).
4. Start at the ski tip and move the iron in one continuous motion toward the tail. This technique prevents overheating the base. Let ski cool down approx. 5 minutes.
5. Apply CH10, iron in, and wait 5 minutes. Repeat four times. No scraping in between.
6. Scrape off after cooling to room temperature (5-10 minutes).
7. Use the Medium Coarse Bronze Brush (T162) or Steel Brush (T179). Use the brush in tip to tail direction, approx. 5-10 times.
8. Apply the harder LF6. Iron temperature approx. 140°C (280°F).
9. Scrape off after cooling to room temperature (5-10 minutes).
10. Brush with the Bronze Brush (T162) or Steel Brush (T179) approx. 10-20 times.
11. Use Purple Fibertex (T266N) to cut micro burrs. 20-25 strokes back and forth.
12. Apply LF6 for the second time. Iron in. Let cool for 5-10 minutes. Scrape and brush.
13. Use White Fibertex (T266). 20-25 strokes.
14. Saturate the base with CH10 or BP88 if it is a “wet” snow ski or with CH8 or CH7 if it is a “cold” snow ski. The temperature of the waxing iron should be approximately 115°C/125°C (235°F/250°F). Wait 5 minutes. Apply four times. Iron in. No scraping in between. Scrape off and brush with Bronze (T162) or Steel Brush (T179) or 10 strokes. |
Suunto
Click on the images below to download .PDF files of Andrey Golovko's December 13th Individual Classic race in Canada. With the Suunto t6, you too can chart your training and racing throughout the season! ton
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| Events/Clinics/Announcements |
The National Cross Country Ski Education Foundation announces their 2009
fundraiser calendar. It is filled with high-quality images of the US Ski Team from recent World Cup action and features photos and bios of the next generation of US ski racers - before they become household names. The NCCSEF has granted over $175,000 to junior racers in the last 12 years. They've funded every World Junior Championship team since 1997 and every J1 Scando Cup team since it was initiated in 1999. The annual calendar is a major Component of the NCCSEF Future Fund and you can be a part of this great tradition with your purchase!
Calendars are arriving from the printer soon and will be available direct
through Boulder Nordic Sport as well as from the NCCSEF offices in St. Paul,
MN. Coaches and clubs are encouraged to purchase the calendars for 50% to
use as a fundraising tool. Half of the $20 price of the calendar will benefit the local club selling the calendar and half will go to the NCCSEF Future Fund.
The NCCSEF is a membership-based non-profit organization founded to promote
the development of cross-country ski racing through the funding of activities that broaden entry level participation, challenge youth to achieve higher goals, and support efforts that will eventually lead to success in international cross-country skiing competition by US athletes.
Contact Phil Bowen phil@andersonbowen.com or Reid Lutter reid@nccsef.org for
more information and to arrange delivery of calendars for your team or club fundraiser. Visit nccsef.org to learn about an exciting opportunity for the NCCSEF to earn $50,000 to help U25 skiers - with your help!
________________________________________________________
CXC is happy to work with SkiPost in offering the following products to help make this year faster than last! Your purchases and support will help shape the future of Nordic skiing in the US.
TRAINING LOG FOR ENDURANCE ATHLETES. LOG IT! - NEW
Provides a template for recording daily training throughout the year, broken
into 13 four-week periods, interspersed with photos and stories to inspire
your training. Take advantage of the introduction to help build a plan for
your season, then record and adapt your training over the year as your
fitness progresses. The log is written by US Ski Team member and with
forward by US Ski Team head coach Pete Vordenberg.
CXC ACADEMY (WEB BASED) – NEW
Training plans for high school, Junior Olympics, college, elite, masters and
Birkie skiers with daily workout examples. Video of technique progressions,
ski specific workouts, interviews and other useful materials.
“CXCAcademy.com is one of the best things to happen to XC skiing in the
United States. Anyone who participates is truly rewarded with excellent
training programs and technique examples”.
CROSS COUNTRY TECHNQIUE FUNDAMENTALS (CD-ROM)
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.
COMPETITIVE CORE TRAINING - REAL TRAINING FOR REAL ATHLETES (DVD)
Competitive Core Training provides the exercises and workouts that will help
athletes of all ages, abilities, and sports develop a strong, flexible core
that is essential to athletic performance and success.
Visit the CXC Store at:
www.cxcstore.com
and CXC Academy at
www.cxcacademy.com
_____________________________________
Ski and Tea
is a women's year-round ski-specific training group in the Birkie Trail area (Cable, Hayward, Seeley) founded by Linda Cook and Juli Lynch. Our group goal is to have every woman who comes "Be and Feel Successful and Proud To Be a Skier!" We are a mix of abilities and ages with a motto of "No Woman Left Behind!" Our first day of training together was January 4, 2008 with 8 women showing up. We now have over 104 women on the mailing list for our weekly newsletter.
Ski and Tea Women's Group is hosting Maria Stuber, Kristina Owen, JoJo
Winters, Heather Zimmerman and Caitlin Compton - Five U.S. Team/Olympic Hopefuls to conduct Five Women-Only Progressive Ski Technique Clinics. The clinics are Open Registration for Women of ALL levels - beginners to seasoned racers - ages 12 and Up! Each four hour clinic is $50.00 and 100% of the revenue goes to the Central Cross-Country Skiing (CXC) Elite Women Skiers to help them pursue their dreams and goals. The first clinic was Oct. 11 with Maria Stuber as
Clinician, and the second clinic was November 7 with Kristina Owen as Clinician. Both clinics were smashing successes!
The next clinics scheduled are:
January 18--Ski and Tea Hosting Clinician Heather Zimmerman - More advanced Ski Technique for both Skate and Classic
February 18--Wednesday before the Birkie - Ski and Tea Hosting Clinician Caitlin Compton - Race Strategies and Packed Snow Skiing Tactics.
Contact Linda Cook for registration information - lpcook@chibardun.net
NOTE: If you have an event you would like to have in SkiPost please send emails to weanswer@skipost.com
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