Note: This is an article we printed once before, but with Jr. Nationals coming up it seemed to be fitting. Please visit the Salomon tent at Jr. Nationals to try next year's skis.

By: Abigail Larson, M.S.
Subaru Factory Team

To race your best you need to feel your best through proper training, resting, and healthy eating. This goes for the day-in and day-out routine as well as when you are traveling to and from races. Nutritionally, the most important thing to do before you leave for a JO qualified or US Nationals is to take a few moments and plan ahead. Think about what kind of environment you are going to be in and what kind of foods are going to be available to you.

Take an active role in what you are eating by going to races prepared with healthy snacks. It's not a good idea to get really hungry then mow a gas station buffet of Pringles and King Size Snicker bars. Instead pack some dried fruits and nuts, get creative with different kinds of trail mixes (minimal chocolate). Have a couple energy bars ready in case lunch or dinner is going to be late. Bring with energy drink mix to use while you are training and for after. Some food items that travel well are baby carrots, apples, oranges, dried fruits, nuts, energy bars, oatmeal, whole-wheat crackers, beef jerky, and whole grain cereals. Above all make sure that you are well hydrated! Bring a water bottle full of water and try to drink three of these everyday whether you're traveling.

If you do find yourself starving in a gas station, there are healthy choices to be made. Skip the soda and go for fruit juice (make sure it says 100% real fruit juice on the label), skip the candy bar and get an energy bar, although these are still high in sugar you're at least getting less fat and more protein than what you would find in a standard candy bar. Other good gas station options are: nuts, fresh or dried fruit, trail mix, yogurt, milk, and beef jerky. Try to lay off the candy because it won't really fill you up and it has no nutritional value.

Often on ski trips you'll be going out to eat. Many of these meals are filled with more sugar, fat, and salt than what you would get at home. This can leave your stomach feeling unsettled, especially with pre-race jitters! There are some general guidelines for eating out that will minimize this and ensure that you are getting some nutrients in your diet: order milk (skip the pop), if you are getting a sandwich choose whole-wheat bread, choose foods on the menu that aren't fried, make sure you get some vegetables with your meal (order a side salad or even a tomato juice), order a side of fruit if it is available. Try to get something that is balanced and includes most of the four food groups. Pancakes with lots of syrup sure tastes good but you're not getting any protein, fiber, fruits, dairy, or vegetables with it! A better option would be to order 1 pancake, two eggs, a glass of milk, and a side of fruit. A hamburger with French fries is always a standby for many young athletes but something a little more balanced would be a club sandwich on whole-wheat bread with a side salad and a bowl of vegetable beef soup. Oh yeah, remember to drink all your water and ask for more!

It's also very important to eat and hydrate as soon as possible after a race. This will help your body recover quickly so you can perform your best at the next race. Try to eat an energy bar and drink 16 oz of sports beverage before your cool-down. If you don't like energy bars, a banana or half a peanut butter and jelly sandwich on whole wheat bread is just as good.

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The 28th Annual Yellowstone Rendezvous Race
March 3, 2007
West Yellowstone, Montana

The 28th Annual Yellowstone Rendezvous Race in West Yellowstone, Montana is this Saturday, March 3, 3007! West Yellowstone has been pounded by wind and snow for much of the last week and there is more snow in the forecast for the next few days. Groomer Doug Edgerton is working overtime to get the race course in shape for Saturday’s event. Remember, registration closes on Thursday, March 1. Visit www.rendezvousrace.com to register online today. If you have any questions about this year’s Yellowstone Rendezvous Race, email them to info@rendezvousrace.com .

Central Cross Country Ski Association is pleased to announce the release of a brand new training DVD "Wake up! It's time to train!"

70 minutes of exclusive interviews with US Ski Team coaches, XC drills and
technique, fitness testing, sports physiology, core strength, training volume,
intensity levels, race footage, and much more. Featuring CXC Ski Team and US Ski Team athletes.

"This video contains invaluable first hand information from the top coaches in the
US and can be helpful to all, coaches, athletes, parents and master skiers. This is
also a first step study guide for the CXC Coach's Education and Certification
Program which will be launched in the spring of 2007" commented Yuriy Gusev, Central Cross Country Ski Association's CEO

This exciting DVD can be purchased on line at www.cxcskiing.org or at the CXC booth during American Birkebeiner Expo. All proceeds from the DVD sales will directly support youth, junior, senior and master's programs in the Central Region.

also

Central Cross Country Ski Association is pleased to announce the new USST
technique CD-ROM "Cross-Country Technique Fundamentals" is available for
sale at www.cxcskiing.org http://www.cxcskiing.org/

Developed by US Ski Team coaches, this revolutionary teaching tool features
Olympic and National Team members Andy Newell, Kikkan Randall, Chris Cook, Andrew Johnson, Kris Freeman and more. 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. For use by coaches and skiers of all ages and abilities,
this highly interactive CD-ROM features:

- How mastering these skills will improve your athletes skiing
- Detailed explanations and videos of 20 new cutting-edge drills
demonstrated by members of the USST and top junior racers
- World Cup footage of these skills used in races.
- Templates for designing customized lesson plans
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CALIFORNIA GOLD RUSH
Sunday March 18, 2007
Royal Gorge Cross Country
Soda Springs, CA

With 4 different events, there is a distance suitable for any cross country ski racer, and Royal Gorge donates all proceeds to the Far West Nordic Ski Association Junior Program. Whether you’re a serious cross country ski competitor, citizen racer, junior skier, or spectator, this fun-filled weekend has something for everyone.  If you’ve never skied the trails at Royal Gorge (the largest cross country ski resort in North America), this is the perfect opportunity to come out and experience some of the most beautiful, fun, and best-groomed trails in the world.

For more information on Royal Gorge go to: www.royalgorge.com
For more information on Far West Nordic go to: www.farwestnordic.org
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RAINBOW RENDEZVOUS XC Ski Race
10K skate, 16K classic, and 6K tour
Saturday, March 3, 2007
36571 County Highway 35
Waubun, MN

Distance: 10K skate; 16K classic; 6K tour (wave starts, elite and age groups).
Late registration and packet Pick-up: Race day, at 10:00am and closes at 11:30am
Fees: Individual $15.00 mailed by Feb. 26, 2007; and $20 mailed after Feb. 26, 2007.
Ski Team (minimum 3 team members) each member $10 mailed by Feb. 26, 2007; and $15 mailed after February 26, 2007.
Post Race: soup, cookies, awards, door prizes.

Age/Division Groups: Men and Women divisions; Elite; Age groups include: 19 and under; 20-29; 30-39; 40-49; 50-59; 60 and up.

For more information about the race, please call race director, Amy Xu at 612-991-4912.

This race is part of the Participation Prize drawing!
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Beginners Wax Clinic
Thursday March 15th 6:00 pm
Lake Creek Hut in Ketchum, Idaho
Subaru Factory Team's Kate Underwood will be hosting a beginner wax clinic. This will include basic waxing techniques from base preparation to finish waxing.
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2007 National Masters Cross Country Skiing Championships
American Cross Country Skiers (AXCS) and The Mt. Bachelor Sports Education Foundation (MBSEF) will host Master's Nationals at Mt. Bachelor’s Nordic trail system, March 21-25. 

The event will offer classic, skate, skiathlon and relay races and serve as the U.S. National Championship for citizen skiers age 25 and older. Complete event information for the 2007 National Masters Championships is available at www.xcskiworld.com. Click on Performance and follow the 2007 National Master Link. Online registration is set up at www.mbsef.org Click on the Nordic Races link. Entries can also be printed and mailed. All profits will benefit the junior racing programs of MBSEF.
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Abby Larson, Subaru Factory Team-Olympian, will host a "Bring your dog
clinic, skate or classic."
March 9th (Friday)
5:00 pm - Millcreek
Outside of Salt Lake City, Utah.

It will be fun ski with your dog evening mixed up with some general
technique and training tips. There will be treats for dogs and people!
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FINDING RAINBOW II
25K SKATE RACE
Saturday, March 10, 2007
36571 County Highway 35
Waubun, MN

Registration: race day, registration starts at 10am and closes at 10:45am.

Fees: $15 (or $10 if you also register for the 3rd annual Pole Pedal Pant Winter Triathlon Race held on March 11, 2007 at Rainbow Resort). Cash or make check payable to Rainbow Resort.

For more info. about the race, please call race director, Amy Xu at 612-991-4912.
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The Equinox Ski Challenge
24-Hour Nordic ski race
Rendezvous Ski Trails in West Yellowstone, MT
Check-in time 8-9 AM March 24, 2007

There will be 6, 12, and 24 hour races
For more information visit www.equinoxskichallenge.com

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

For more information on Subaru's technically advanced all-wheel drive vehicles check out www.subaru.com

"It's What Makes A Subaru, A Subaru."