By: Chad Giese
Subaru Factory Team

If you didn’t think fall was on it’s way, just ask the residents of Embarrass, MN. Last weekend they had an overnight low of 19 F. A not so-subtle-reminder that snow is right around the corner and a good reminder to those who haven’t dusted off the rollerskis yet that now is the time to get them out. It is not too late, you still have some time to get those ski specific muscles primed before the snow flies, but move it up on your priority list.

First things first - let’s talk safety. Here are a few things to think about before you go out:
1) Wear a helmet. Enough said. Elbow and knee pads provide added protection, but the helmet is an absolute must.
2) Know where you are going to rollerski. Don’t let stop signs, downhills, or traffic surprise you. It is a good idea to drive or bike the roads before rollerskiing them.
3) Wear bright or reflective clothing. This usually isn’t a problem for skiers since most lycra seems to come in various shades of yellow, but wear reflective clothing if you are rollerskiing in the early morning and late afternoon. Darkness creeps up on us this time of year.

Now we can talk about training. The closer the season gets the more specific our training becomes. This means adding more rollerskiing to our training week in the fall than we did earlier in the summer. After a summer working on general cardiovascular efficiency and strength, now we want to get those ski specific muscles as strong and as efficient as possible before we get on snow. Without traveling to the Eagle Glacier in AK or the Dachstein Glacier in Austria, rollerskiing is the best way to do this. Before just cranking away in excitement here are a few things I 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 techniquely 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.

So, if your legs are feeling beat up from a summers worth of running, you have run out of bike tubes, the water is getting a little too cold, or you just want to beat your buddies in the local race this winter, rollerskiing is the answer. And besides, it’s actually a lot of fun. Fall is right around the corner so get out there and enjoy it…rollerskiing.

Train On!

Get your Nordic On Twin Cities
Pre-Season Ski Sales

Thursday Sept 14-Sunday Sept 17 Salomon athletes, sales reps, coaches and product managers will inundate Mlps and St. Paul to help cross-country skiers select the best gear for their cross-country skiing needs.

Weekend Highlights Include:
Hoigaards Tent Sale Chad Giese/Andrew Gerlach: Subaru Factory Team Thursday 6-8
www.hoigaards.com
Finn SiSu-Blue Awning Sale Andrew Gerlach: Friday 10-2
www.finsisu.com
Joe’s Ski Sale - Matt Liebsch Team CXC/Andrew Gerlach: Friday 2-6
www.joessportinggoods.com
Gear West-Pig Out Sale Andrew Gerlach Yuriy Gusev Saturday 10-4
www.gearwest.com

Salomon Product Highlights:

New S-LAB RACING BOOTS- AKA -Black Beauty.
Born in Salomon’s race lab the best just got better, so can you.
For unmatched efficiency, energy transfer, comfort and warmth.

- Lightest boots for efficiency.
- 3D Carbon Chassis, for unequalled energy transfer and snow feel.
- SNS Pilot 2 sole for quicker power transmission and control.
- New last, fits more feet.
- Heat moldable, for true custom fit.
- New Seamless-Thermo bonded construction, for extra warmth.

Equipe 10 Skate AKA white lightning
When every second counts.
For racers looking for the most explosive skating kick in firm snow and uncompromised floatation in soft snow, fast and unrivaled speed in all snow.

“I used the very same pair of skate skis in most every competition and condition last year. They rocketed me to a 4th place in my 3rd world cup start, 3 US SuperTour National Championship victories, 2 Russian National Championship victories and top 20 in the Olympics and these are pure production skis that came off the shelf of a Minneapolis retailer. Unbelievable!” The unbelievable Ivan Babikov, North America’s finest.

SNS PILOT CLASSIC, the ultimate kick goes bumperless
The ultimate kick is provided by a specific flexible mechanism for classic derived from our famous bumperless PILOT norm. “If I have one thing to say: The best kick ever! SNS Pilot Classic bindings give me more stability and control, better harder kick, and more secure power transmission so I use all my energy more efficiently.” Anders Auklund, Olympic Champion.

S-lab Carbon Classic; AKA Black Beauty
A slipper with a Salomon sole.
“The S-Lab Carbon Classic is truly the worlds most advanced boot. The heel fit is precise (thanks to the SD carbon chassis and heat moldable fit) so its really light yet stable. My forefoot rolling is improved thanks to the new improved flexible outsole that is now equipped with the 2 axes for complete control, and the sock like design assures and exact fit. Combined with the new bumperless binding I can use all my power in every kick without thought. Jens Arne Svartedal, World Cup Champion

Visit With Chad Giese
Thursday 6-8 PM Hoigaards Tent Sale: Chad Giese and Andrew Gerlach

5 Time Mora Vasaloppet Champion Chad Giese from the Subaru Factory Team www.enjoywinter.com will be at Hoigaards Tent Sale Sept 14, 6-8pm. Chad will be available to sign autographs, answer all your cross-country skiing questions and to help with Salomon ski and boot fitting (along with Subaru Factory Team director Andrew Gerlach.) Chad, the Midwest's best, is the 5 consecutive time winner of the Mora Vasaloppet. He is the one person in the world to have competed in the Swedish, American and Chinese Vasaloppet while podium in two of them. He was the 1st American finisher at 2006 American Birkebeiner and has competed in numerous World Cups. Visit with Chad at Hoigaards and enter a raffle to win Subaru Factory Team merchandise.

Team CXC Get your Nordic On Skiing Clinic Sep. 16 9am-11am Baker Park Beach area
Open to everyone
9.00am – “Get your Nordic on!” Rollerski Skate Clinic by Yuriy Gusev and Matt Liebsch
9.05am – Introduction
9.15am – Dry land Technique
9.45am – Rollerski Technique
10.15am – Questions about training and equipment


Get your Nordic On Twin Cities
Pre-Season Ski Sales

The Yellowstone Ski Festival
November 21, 22, 23, 24 and 25, 2006
West Yellowstone, Montana

Why attend the West Yellowstone Ski Festival?
In case you’ve forgotten them, here are ten reasons to make your plans now:

· West Yellowstone’s reliable early season snow
· Fall Camp Nordic ski clinics for beginner, intermediate and advanced skiers
· Trails groomed beautifully for classic and skate skiing
· Learn to spell Bemidji, Mahtomedi and Minnetonka from real Minnesotans
· Demo the latest in Nordic ski gear from ALL of the major manufacturers
· The Rendezvous Ski Trail system is just a few minutes from your door
· An opportunity to share the trails with the best skiers in the US of A
· Because you can’t see bison in Boise, Boulder or Bend (or Bemidji)
· A chance to watch the country’s best compete in the SuperTour races
· Ski lots of K’s and eat more turkey!

The Yellowstone Ski Festival will take place during Thanksgiving Week on November 21, 22, 23, 24 and 25, 2006 in West Yellowstone, Montana. The event’s highlights include a series of one, three and five day Nordic skiing clinics, the SuperTour races, the Try It and Buy It Equipment Demo and an Indoor Ski Show.

For over 25 years, West Yellowstone, Montana has played host to cross country skiers during the month of November. There is no better place to start your ski season! Where else can you participate in clinics tailored to your level of ability and coached by former Olympic athletes and lifelong Nordic skiers? Where else can you watch world class racers in action, demo the latest in cross country ski equipment and share the trails with members of the US Ski Team? The Yellowstone Ski Festival offers all of that and more!

It’s not too early to start making plans for the upcoming season. Look for future articles and for more information, visit www.yellowstoneskifestival.com or contact:

Jamie Greene, Yellowstone Ski Festival Coordinator
The West Yellowstone Chamber of Commerce
PO Box 458
West Yellowstone, MT 59758
406-646-9427
info@yellowstoneskifestival.com

Start your ski season in West Yellowstone, Montana!

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."

SkiPost is a cross-country skiing informational, educational and motivational service, brought to you through a partnership with the Subaru 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

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