Dear SkiPost;

Would it be true that standing while climbing hills on a bike is more ski specific? I am having a hard time seeing that?? can you comment please?? Thanks from Wisconsin.

Hello,

It is good to look at the muscle groups you are engaging when you are doing any exercise you see as training for skiing. The muscle groups you will use most when you are standing during a hill climb are more quadriceps (we are going to focus on the legs here, because it is just easier for us to visualize). While this is a wonderful set of muscles that you use in both classic and skate, it is a little more skate-specific. However, if you are in the saddle during a climb, you are going to use hamstrings a bit more (while still using quads). This is a more total-leg workout which will benefit you in both classic and skate technique.

Bike training, taken as a whole, is a very good form of training/recovery for ski training. This time of year will often see a shift away from biking for many of your elite athletes, as they are beginning to do more ski-specific work. However, it is not to be discounted as a wonderful source of recovery at many different points in the year.

Thank you for your question.

Dear Skipost;

I have struggled with maintaining roller ski (carbide) ferrules sharp and also break a large number or the tip falls out likely due to overheating while sharpening with a grinder (less likely if I apply ShoeGoo or similar). The more I sharpen them, the sooner they seem to get dull. What do you recommend as the best ferrules to purchase (remain the sharpest longest and are least likely to snap/break), how do you recommend to sharpen (frequency and stone vs grinder or other method), and any other tips?

Thanks.

Hello,

It is a bit of a surprise the first time you begin sharpening your ferrules on a sharpening stone, and the carbide begins to raise out of the plastic casing around it - you're not alone! There are two methods for sharpening these ferrules, and one is a sharpening stone. It's good to keep water close by when you are using a wheel grinder, as it doesn't take all that long for those guys to heat up. After a few seconds on the wheel you should dip it in water. It truly only takes this long to hear the familiar sound of hot water meeting scalding metal. This method is one that professionals will often use, because it is quicker.

The other method is to use a diamond stone. This is a little more labor-intensive, but it will give you much better precision in your sharpening. The reason you are probably finding that the tip is getting dull quickly is because you are sharpening them to a very sharp point, but it is likely not an even point (thin on one side, and thicker on the other). This will result in chipping after only a few minutes on rollerskis. So, the best bet for someone who is looking to maintain the longevity of these ferrules is to use the hand-held diamond stone or drop them off at your local shop. Most places will sharpen these for a very small fee, if any at all.

We suggest SWIX ferrules. They come in three different sizes to accommodate different poles. These hold up very well, and are easy for any shop with a SWIX account to get in the shop.

Best of luck!

By Chad Giese
Saab/Salomon Factory Team

Just a couple of weeks ago Embarrass, MN woke up to a temperature of 27F.  This can be considered pretty cold for August anywhere in the country, even for the coldest spot in the US.  It is still a heat wave away from the -60F that they will undoubtedly experience at some point this winter, but below freezing anywhere means that fall is near.  This is my favorite time of the year for training and the change in weather means that there is also a change in training.

We focus all summer on building a base of strength and endurance that will allow us to make a jump in fitness and performance this winter.  The workouts over the next two months will be important in keeping the momentum going and tuning up the engine before we get on snow in November.  The best way to make this happen is to keep things specific.  If you have specific goals for the winter, focus the workouts of the next two months on achieving these goals.  If you are focusing on a classic race, make sure to incorporate quality double pole workouts, classic intervals, ski bounding intensity workouts, and strength work into your weeks.  If you are focusing on a skate race this winter, you will change these workouts slightly to make them a little more specific for skating.  Maybe you are focusing on a sprint race or marathon or even the Swedish Vasaloppet.  Adjust your training with your goal in mind.

For some of us, the fall just means incorporating more ski specific training into each week.  If this is the case, before just cranking away in excitement here are a few things to think about:

1)  Ease into intensity.  Get a couple of weeks of rollerskiing in before you start doing intensity workouts on rollerskis.  This will allow your technique to come back and your muscles to adjust before really stressing the system.  During this time do your intensity workouts on foot and gradually build up to harder intensity workouts on rollerskis.  This gives your muscles some time to adjust and your technique to feel comfortable.  Throughout the fall, continue to do intensity workouts on foot as well as rollerskis though.

2)  Think technique.  Don’t perpetuate bad habits.  It is a good time of year to get a technique lesson.  Every workout is a technique session and interval workouts provide the best feedback on technique.  Going hard and staying efficient technically is what we train for.

3)  50% Skate and 50% Classic.  Both techniques are important and beneficial for the other.  Even though you may only skate marathons, don’t forget about classic skiing and double poling.  The benefits from double pole workouts will transfer directly over to skating.  Upper body strength is an often overlooked area that most skiers can improve upon and double poling on rollerskis is a great way to work on it. 

We got confirmation that the weather is truly turning when the Mora Vasaloppet trails were greeted to 33F last week.  Don’t wait for the snow to fly to prepare for this winters goals.  Take these first cool mornings as your cuo to start making your training specific.  This is the best time of the year to train, so get out there and make it productive.

We were thrilled to receive so many great entry’s into the design it contest. We are going to use elements from all of these three designs for our final Podiumwear Mt. Boarh Factory Team Ski Suit. Look for the Factory Team to Debut in Podiumwear Mt. Borah Proline Ski Suits and Jackets at the West Yellowstone Ski Festival.

Contact Podiumwear Mt. Borah for all your custom team uniform needs and get World Class products and service.

Reid@podiumwear.com
www.podiumwear.com
651-208-9391
FAX 866-708-3634

THE YELLOWSTONE SKI FESTIVAL

November 25, 26, 27, 28, & 29, 2008

The West Yellowstone Chamber of Commerce is pleased to announce the dates for the 2008 Yellowstone Ski Festival.  Join over three thousand other Nordic ski enthusiasts in West Yellowstone during the Thanksgiving week.   With the fourth Thursday in November falling late in the month, we anticipate another successful snow packed festival.  Back again for 2008 are the ever popular ski clinics, on-snow demo show, indoor trade show, kids camps, wax demos, speakers, and of course the SuperTour races.  The post-Labor Day rush has begun.  If you haven’t already, now is the time to reserve your room for the week and register for the clinics.  Let’s look in depth to the Yellowstone Ski Festival.

Nordic Ski Clinics.  Register now and secure your space in one of the highly acclaimed Nordic Ski Clinics of the year.  Choose from five, three, or one day clinics.  Each day you will have two on-snow sessions with our elite instructors and an evening classroom session.  Skiers of all abilities will find our clinics valuable.  For beginners, there is no better way to learn than to spend a few days with a knowledgeable instructor for both on snow and off snow training.  For experienced skiers, start your season off right by brushing up on your technique or learning a new skill.  The 2008 Clinic Registration form is available online at http://yellowstoneskifestival.com/Clinic_Registration%202008.pdf.htm.

On-Snow Demo Show.  With the purchase of a Rendezvous Ski Trail Pass for this week, you can experience the industry’s largest on-snow demo show.  All the major Nordic Ski manufactures will be on the Rendezvous Ski Trails demonstrating their new gear for the 2008-2009 season.  The Try It and Buy It demo area will be open during the day for all five days of the show.  There is no better way to shop for new Nordic gear than to try it on snow at the Yellowstone Ski Festival.

Indoor Trade Show.  Spend Tuesday, Wednesday, and Friday evening strolling the Indoor Trade Show held in the West Yellowstone Holiday Inn.  Talk to industry sales representatives, learn something new at a waxing seminar, or simply enjoy the presentations showcased nightly.  The indoor trade show is a great way to cap off a day on the trails. 

Montana Outdoor Science School.  Bring the kids and make the Yellowstone Ski Festival a family tradition.  The M.O.S.S. is currently preparing a program specifically for the children in West Yellowstone this week.  Stay tuned and we will announce the curriculum as soon as possible.  Don’t forget to pre-register your kids directly with the Montana Outdoor Science School. 

SuperTour and Biathlon Races.  Competitive racing for the 2008-2009 season starts in West Yellowstone.  We will be offering two biathlon events sponsored by Altius Handcrafted Firearms on Thanksgiving Day, a sprint race and a novice race.  This year, West Yellowstone will host two distance SuperTour races.  Join us on the trails Friday for a freestyle event and Saturday for the classic race.

Where to Stay.  Do not delay in reserving your hotel, motel, cabin, condo, or rental house in West Yellowstone for Thanksgiving week.  Please support our sponsors and call them today to reserve your lodging.  Brandin’ Iron Inn, Holiday Inn, Days Inn, Three Bear Lodge, Yellowstone Lodge, and the Faithful Street Inn can not wait to hear from you.  A listing of West Yellowstone lodging can be found at http://destinationyellowstone.com/sleep/

For more information, please contact Sara Hoovler at 406-599-4465 or info@yellowstoneskifestival.com