March 22, 2013 (Falun, Sweden) – USA’s Kikkan Randall is storming strong, even as the end of the World Cup season quickly approaches. Only days ago, she successfully defended her World Cup Sprint crystal globe, but the Alaskan star is not resting on her laurels.

Today in the 2.5km free technique event, Randall snapped up a bronze medal only 6.6s behind Norwegian powerhouse Marit Bjoergen and 2.2s behind second place, Charlotte Kalla (SWE).

“The times were really tight out there and I’m happy to be on the podium. I think we had great skis today and I’m really psyched for our performance as a team. Two more races to go now, hope we can keep this momentum rolling! The course was short but challenging. The downhill turn that everyone was concerned about was definitely a little wild but safe enough,” said Randall in a team release.

“It’s been an interesting last 24 hours here in Falun, but with a seemingly happy ending. Yesterday after previewing the course there were concerns from several athletes that the new technical downhill section was going to be unsafe. We called an athletes meeting and went back and forth with the jury to try and find a compromise on a safer course. For me, as the athlete rep, it was a lot of running around yesterday. But in the end I’m glad we found a good solution and everyone agreed to start today.”

USA’s Holly Brooks had a great race, finishing seventh, while teammate Jessie Diggins also made the top-10 with a strong eighth-place finish. Other North American results include Liz Stephen (USA) in 20th, Ida Sargent (USA) in 38th, Emily Nishikawa (CAN) in 41st, Rosie Brennan (USA) in 46th, and Dasha Gaiazova (CAN) in 47th.

“It felt good to race a skate prologue – I really like this distance. It was also nice to get a good race feeling back! I had been feeling really tired and pretty done after World Champs, but today my body was ready for one last race series as we finish World Cup Finals,” commented Diggins. “The coaches did a fantastic job on the skis and it’s really exciting to have three girls in the top eight! It really boosts confidence and it’s always nice to end the season on a high note.”

After significant athlete protests, the infamous Mördarbacken (Murder Hill) hill was cut from this weekend’s race courses. Read more about it in our coverage here.

Women’s 2.5km Free results HERE.

December 11, 2012 (Canmore, AB) – With the Alberta World Cup coming to Canmore this week, the Alberta World Cup Academy in conjunction with Ascent Physical Therapy is hosting the Canmore XC Ski Camps. This is an excellent opportunity for intermediate to advanced level cross country skiers to enhance their technique with the help of the World Cup Academy Coaches.

This Camp is for all levels and ages of skiers.  This is not a complete beginners camp, but caters to intermediate level non-racing skiers up to racing level.  Please call if you are not sure if your skills will fit the camp!

The Canmore XC Ski Camp is the perfect way to take advantage of world class instruction from some of Canada’s finest coaches from the Alberta World Cup Academy. The structure of the camp allows skiers to operate at their own pace and in a group environment that is catered to their ability level.

The on snow sessions concentrate on the technical aspects of both skate and classic, with real world modeling and feedback an essential part of the program. Ski waxing instruction along with advice on ski selection will ensure you come away from this camp well informed.

If you want to optimize your technique and learn from the best the Canmore XC Ski Camp is the place to be.

For beginner skiers, in skate or classic, the Canmore XC Ski Camp supports and encourages skiers to contact the excellent team at Trailsports. They can provide private and group lessons for those of varying ability and will be operating throughout winter and during camp time. This may be the perfect opportunity for those bringing a spouse, child or friend along for the week to enroll in one of their classes.

– 4 Days of Expert XC Skiing Instruction and Training – $599+gst – Register HERE

– NEW! 2-Day Skate only option Dec 22nd and 23rd – $375+gst – Register HERE

Like Canmore XC Ski Camp on Facebook!

For more information go to www.canmorexcskicamp.com

December 06, 2011 – Here is something I’ve just started doing with Toko Base Green. I did this twice last year with huge success – both for kick and glide. I decide on the kick wax of the day for kick, let’s say blue to make it easy. Then I’ll put on a coat of the base green and heat it with a heat gun and then cork it in real good.

Then I add another coat of the base green for the needed thickness to make it thru the race – thicker – and cork it well. Then I add another thin layer of the Base Green and cover it with the wax of the day (Blue). I cork them in together. I add another light coat of Base Green and cover it with a coat of Blue and cork them in together again. I like to recork the skis outside when they are colder to get them even smoother.

Man, I had great kick and a ton of wax left at the end of the Birkie and it was very aggressive snow. I will do more of this as I think manmade snow or transformed snow reacts very positively to this combination. Great kick and great wear!

See you this winter,

Marty

(Note from Toko’s Ian Harvey: I think this works especially well in snow that is especially abrasive or partially transformed or for very long races)

November 01, 2011 (Silverstar Mountain, BC) – A number of readers wrote back asking “what is the difference between a ski coach & ski pro (instructor)?” To generalize, historically a ski coach will focus on how to increase speed whereas a ski pro will focus on how to control it.

Leading ski nations around the world cross-certify ski coaches & ski pros between their different skiing associations so as they are able to take a common approach when developing a skier.

The use of common terms, unified understanding of biomechanics / physics used by skiers, as well as a common methodology when communicating with a person has proven to develop a skier more quickly and to a higher level.

Over the past 25 years, the approach to our cross country camps has been just this – have a blend of top ski coaches and outstanding ski pros who are experienced and knowledgeable in developing you as a skier (technique) as well as how to apply it at higher level when competing / racing (tactical / strategies.)

With new snow on our upper trails this past weekend the excitement for skiing is growing. If you haven’t already – check us out on Facebook at “Silver Star Nordic.”

Look forward to seeing you soon!

Cheers,

Guy Paulsen, Nordic Manager

Time is starting to run out! Book your Silver Star Mountain Cross Country Camp between now and October 31 and receive 20% off your on-mountain accommodation. Now that’s something to smile about.

Did you know? Silver Star Cross Country Camps incorporate yoga / stretching sessions in our camps given by fitness expert Ms. Claudia Sorenson. Two more great reasons to come to our camps this fall. For more information and to book your Silver Star Cross Country Ski Camp please contact our Central Reservations at info@skisilverstar.com / 1-800-663-4431 / 250-558-6083

September 12, 2011 (Barrie, ON) – Here are some video highlights from the 2011 Southern Ontario High Performance Training Camp, hosted by Team Hardwood and at Hardwood Ski and Bike, Aug 27-31. This five-day camp featured over 100 athletes and 30 coaches from Ontario, Quebec and Newfoundland, including the National Team Development Centre in Thunder Bay. Guest athletes from the National Ski Team included Len Valjas and Mike Somppi.

September 10, 2011 (Telemark, WI) – The Ski and Tea ladies, a year round training group based out of the Birkie Trail area and founded by Linda Cook and Juli Lynch, came to Telemark today! With a motto of “No Woman Left Behind” and focus on feeling successful and proud to be a Nordic Skier, and over 102 women on the mailing list, this training group is a force to be reckoned with!

The event was coached by myself, Caitlin Gregg, Carolyn Ocariz, Sara Hewitt and Jennie Bender. We started out with some introductions and organization, led by Caitlin.

Then Sara took us through a light jog and mobility warm up that was fun yet challenging.

I worked over some technique highlights before Carolyn explained the workout: 6×4-8 min ski walking up Telemark hill.

But I’m afraid we may have underestimated some of these ladies, because I’m quite positive that many of them went back for more and by the end of the workout had done up to 8 intervals! Impressive.

Then Jennie took everyone through some stretching and yoga, before we had tea in the Telemark Lodge.

It was inspiring and motivating for me to be able to work with ladies who are committed to improving technique and training during the summer. It was fun to meet new people and get to know the Hayward/Cable area better. I’m looking forward to being involved with more Ski and Tea clinics in the future!

September 10, 2011 (Silverstar Mountain, BC) – “If only we could bottle this stuff” “he said surveying the early morning landscape. With a smile on his face he turned back to take a swing. As his ball flew silently from his golf club into the quite early morning air I couldn’t help but think he is so right….

I am speaking to a moment, shared recently, on a golf course with Silver Star Mountain Cross Country Camps co-founder and resident coach, Norm Crerar. Our conversation had been on the importance of “stretching.” Often when we read about stretching we think of stretching our bodies. The essence of our conversation, this particularly fine Okanagan morning, was about stretching both our bodies and our minds.

The physical benefits of having good flexibility as a Nordic skier isn’t necessarily a common topic when discussing our summer cross training ideas. Improving our strength, cardio and agility normally captures our attention instead. These topics are much flashier and more exciting to discuss. It’s a bigger, faster, stronger kinda-a-thing. The reality is though, without a decent range of flexibility, our new, bigger, faster, stronger muscles and our mobility will become more and more restricted. With this restriction, we increase the likelihood of injury such as muscle strains, pulls and worse yet ruptures. Incorporating activities such as yoga and/or Pilates into our routine is a great investment towards all of our other physical conditioning. Recently, I have made a more concerted effort to incorporate yoga/Pilates into my own training plan and have been very happy with the results. Increasing my range of dynamic movement has been something I struggled with for years. Now, as a Masters age skier (47) and having started to increase my flexibility again, my sense of confidence is renewed.

As for stretching our minds, I believe Norm summed it up when he said “It seems people are in too much of a hurry to slow down and learn. I can’t see how a person can relax enough to get into the right frame of mind, let alone enjoy themselves when they rush to the ski area, rush to the trail head and hurtle themselves into skiing for the short time they have allowed themselves”. Slowing down to speed up is an adage used in a number of sports. Stretching our mental approach to incorporate this into our Nordic skiing is equally important. Having just enough time to “squeeze in a run or ride” while we cross train is commonplace. Taking the time to warm up and pre-visualize what we want from our workout, as well as reflect on our successes during our cool down, is easier said than done. Learning to “stretch” both our bodies and our minds is something we all need to spend more time on.

Ski to you door convenience at Silver Star Mountain Cross Country Camps just got better. Book your Silver Star Mountain Cross Country Camp between now and October 31 and receive 20% off your on-mountain accommodation. Now that’s something to smile about. Did you know? Silver Star Cross Country Camps incorporate yoga / stretching sessions in our camps given by fitness experts. Two more great reasons to come to our camps this fall. For more information and to book your Silver Star Cross Country Ski Camp please contact our Central Reservations at info@skisilverstar.com / 1-800-663-4431 / 250-558-6083

August 10, 2011 – Check out this educational video from the USSA emphasizing the importance of agility training for XC skiers. The video explains why the best skiers in the world are also some of the most agile, as well as how factors such as balance, speed, aggressiveness, and coordination are integral to overall agility. The video also breaks down how the USSA designs its rollerski test courses in order to determine athletes’ overall agility. Click HERE to view the video.

June 21, 2011 – USSA L100 Coaches Certification Technique Clinics will be held at all of the REG camps this summer. These clinics are part of a four-step process to become USSA certified, and participants in the New England clinic will also be able to apply it towards NENSA L1 coaches certification. Join us in Craftsbury, VT for some new exercises and drills that will help improve ski efficiency!

More info HERE.

June 17, 2011 – Join us July 2nd at Craftsbury Outdoor Center for a XC ski technique clinic. This clinic will satisfy the technique portion requirement of both USSA L100 and NENSA Level 1 certifications. Clinic will run from 2 – 4 PM and will cover both classic and skate. There is no cost to attend. Athletes, coaches and recreational skiers are welcome! Contact Janice Sibilia at janice@nensa.net to sign up.

June 15, 2011 (Middlebury, VT) – Check out details about an upcoming rollerski clinic in Middlebury, VT led by Garrott Kuzzy, Cam Mackugler, Andrew Gardner, and Abby Weissman on July 6.

Join Garrott Kuzzy (CXC), Andrew Gardner (Middlebury), Cam Mackugler (Frost Mountain), and Abby Weissman (NENSA) for this intro level clinic. There will be a Juniors clinic from 4-5 and a Masters clinic from 5:30-7:30. Learn some new techniques or brush up on your form with some of the area’s best coaches.

The clinic will be split into groups based on experience. Lessons will be focused on technique, safety, and fun. NENSA has a limited number of rollerskis so email Abby Weissman (abby@nensa.net) if you need a pair. Please don’t forget to bring a helmet, poles (with road ferrules), boots, and a reflective vest or shirt.

Clinic size will be limited to 20 skiers, so sign up early!

Full event info (including registration link) HERE!

June 10, 2011 – The Central Cross Country Ski Association is offering a variety of Junior and Master/Citizen Open Camps this summer, along with lots of other great events. There’s a CXC camp suitable for every skier. Read on for more details.

CXC Summer 2011 Events

JUNE
– June 17-19 – J3/J2 Regional Development Camp
– June 25 – CXC Coaches Seminar with Inge Braten
– June 24-26 – Technique Clinic with Inge Braten

JULY
– July 6-10 – J3/J2 Regional Development Camp
– July 6-10 – Open Junior Technique Camp
– July 9 – CXC Summer Championships
– July 10 – USSA Level 100 Technique Clinic
– July 16 – Telemark Forest MTB Event
– July 29-31- Open Master/Citizen Skier Technique Camps

AUGUST
– August 12-14 – J3/J2 Regional Development Camp
– August 12-14 – Open Junior Technique Camps
– August 13 – Open Junior One-Day Camp

April 26, 2011 – April 25th highlighted the beginning of Training Season IV in CXC Academy. As always, we strongly suggest you start your training year by working through the Yearly Overview Steps 1, 2 and 3 to determine your annual training volume. It is a good idea to come back to these simple steps periodically throughout the year to make sure that you are progressing through the periods in a way that will help you ski FAST!

Period 1 is about reintroducing the body to training. Before this, you have likely been taking some time off. Rest is very important, but at some point, you need to make a stand and regain activity. Spring time is an excellent chance to do exercises you enjoy. Don’t be afraid to stray from the training plan slightly if a good opportunity presents itself. Maybe it’s a group bike or an ultimate Frisbee game. Whatever you choose, make sure it’s fun. It’s a long training year and a spring smile can go a long way come wintertime!

IN VIDEO EXTRAS:
New this season, is a “WAX ROOM” section on the website. As you all know, waxing and caring for your skis are basic skiing fundamentals. Every month we will be featuring videos on waxing and maintenance techniques for your skis.

– “Wax Room”: Summer Ski Storage
– “Wax Room”: Cleaning Off Klister
– “Ski Technique”: Improving Glide on One Ski – skate rollerski progression on balance and coordination
– “Ski Technique”: Improving Glide on One Ski – classic rollerski progression on balance and coordination

IMPORTANT NOTE:
We’re currently finishing our 13th final training period of the Season III. Please take note of some of the changes that will be taking place shortly. Just like in any training we will be starting over with Training Period 1 due to be published on April 25. Because there is no practical reason for our members to have access to all of the training plans of Season III, we will be disabling links to Training Periods 1 through 12 shortly meaning you will no longer have access to the training plans from last Season. Like always, each new period will be published one day prior to the actual date the period begins and offer three training plan samples based on 250, 400 and 550 training hours a year. Starting in October the American Birkebeiner Training Program and High School Racing Training Plan Samples will be added to the list of training plans.

All of the Video Extras will remain in the CXC Academy Video Library available to be viewed on demand 24/7. With each period we will be adding something new, depending on the time of year the training period falls into there will be new interviews with professionals, videos on waxing, technique and more.

Our CXC Academy Team is excited to get started on a new Season. We’d like to extend our thank you to all of you who have subscribed and trained with us in the past. We’re also happy to welcome the many of you subscribing right now to get an early start. We’ll work hard to live up to your expectations and demands.

www.cxcacademy.com

January 29, 2011 – Ski poles are perhaps the most overlooked aspect of a cross-country ski racer’s equipment. People comment on their ski’s or boot’s weight but too often disregard the extra grams on their ski pole choice. But, while your skis and boots glide across the snow over the majority of a race course, your poles only go forward if you are lifting, swinging or carrying them. For many people their technique is hindered by their ability to quickly start their next pole plant.

The most important pole shaft properties are weight, swing weight, stiffness, and strength. While overall weight is exactly what it says, swing weight refers to the pendulum motion of each pole stroke and how more weight near the pole tip requires more energy from the skier. The stiffer the pole the more of your energy goes into forward movement and the less into bending the pole. Strength refers to the durability of the pole. Of all these properties overall weight is the most important and easiest to compare. Skiers average around 40 pole plants per minute. If you and a friend plan on skiing a 3.5-hour marathon and your friend uses Triac’s and you have CT4’s, you are lifting an additional 3 oz. per stroke. If in each stroke you move your pole 5 feet you will be moving an additional 7777 ft-lbs during the race! This is equivalent to curling 1 gallon of milk in both hands over 450 times. Will you still beat your friend?

Swix Performance Index (PFI)
To help skiers understand the subtle differences in the Swix pole line we offer the Swix Performance Index a theoretical matrix comparing weight, pendulum, stiffness, strength and of Swix poles. The Triax 1.0 has a PFI of 1.0 the best rating, while the Comp has PFI of 2.5.

100% Carbon Fiber Shafts
Most advanced materials and construction for highest performance.

Triac 1.0 (PFI 1.0) Weight 59 g/m, Stiffness 29mm deflection, Break Strength 70kp, 100% UHM/HM carbon fiber. An all new concept in pole design and construction. Ultra High Modulus/High Modulus (UHM/HM) carbon fiber in triangular layup. Stiffer, stronger and lighter than any Nordic pole ever. The shaft’s triangular shaped virtually eliminates all deflection, even in tallest sizes. Also light weight glueless interchangeable basket system.

Star-CT1 (PFI 1.3) Weight 64 g/m, Stiffness 31mm, Strength 63kp, 00% UHM/HM carbon fiber. The shaft has very high overall stiffness and is extremely light overall and in swing weight. Deflection at hard intensity skiing is minor at almost any pole length.

CT2 Team (PFI 1.6) Weight 67 g/m, Stiffness 41.5mm, Strength 72kp 100% HighStrength/HM (HS/HM) carbon fiber. The Team shaft is slightly heavier and less stiff then the Star with similar swing weight but superior strength from resistance to impact from skis edges than the Star.

100% Carbon Fiber + Fiberglass Shafts
By replacing some of carbon fiber with fiberglass the impact strength (durability) increases and price drops. Stiffness also declines and both overall and swing weight increase dramatically.

Carbon CT3 (PFI 1.9) – Weight 79 g/m, Stiffness 39mm, Strength 72kp, 80% HS carbon fiber. The shaft has medium to high overall stiffness. Some deflection at hard intensity skiing and in taller lengths. Weight, pendulum and stiffness not as good as Team but equal in strength.

Cross CT4 (PFI 2.5) Weight 89 g/m, Stiffness 45mm, Strength 70kp, 65% HS carbon fiber The shaft has medium stiffness and weight with great durability.

Comp CT5 (PFI 2.8) Weight 99 g/m, Stiffness 45mm, Strength 70kp 50%HS carbon fiber The shaft has medium has similar stiffness to cross with higher weight.

January 12, 2011 – Check out this great instructional video by SkiTrax technique columnist Keith Nicol on how to improve your 1 skate or V 2 skate – a popular cross country skiing technique. Nicol, a CANSI Level 4 instructor, demonstrates typical problems that skiers have with this skill and how to correct them. He also runs the winter outdoor pursuits programme at Sir Wilfred Grenfell College in Corner Brook, Newfoundland. Visit his web site HERE and for more information on CANSI click HERE.

December 27, 2010 – Check out this great instructional video on how to improve your snowplow turns on XC skis, demonstrated by SkiTrax Technique columnist, Keith Nicol. This skill will improve your ability to descend by helping you maintain control while moderating your speed. Nichol is also a CANSI Level 4 ski instructor and runs the winter outdoor pursuits programme at Sir Wilfred Grenfell College in Corner Brook, Newfoundland. Visit his web site HERE and for more information on CANSI click HERE.

December 14, 2010 – This is Ken Ristimaki from the Kimberley Nordic Club. Hope your new job is working out well. I have a question you may be able to answer. Regarding the new style of double poling – should this be introduced to beginners and intermediates, and do you think it will replace regular double poling anytime soon?

I’m teaching a group of beginner/intermediate Masters and there’s been some controversy regarding this matter among the other instructors.

Thanks,
Kenneth Ristimaki,
Kimberley, BC

Hello Ken,

I believe there are two areas with technique. The first is execution, and the second is application.

Execution means being able to execute the technique or movement. All skiers that are interested in a competition or skiing at a higher level should aspire to execute all techniques as best they can. This is especially true for younger skiers that could or will become ski racers.

Application is executing a technique in a particular situation. Application can affected by many things including the ability to perform the skill, fatigue, fitness, etc. In ski racing an athlete should aspire to use those techniques that allow them to cover the track the fastest. This means improving particular fitness, e.g. to 1-skate more, or in this case DP more aggressively.

I would say that you introduce the double poling, and the athlete can then decide what to do with this skill.

Dave

Dave Wood, former Canadian head coach, is the winningest xc ski coach in North America. Email your questions to him at askthepro@skitrax.com or click HERE.