| February 9,
2006 Vol. 6/ No.26 |
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I signed up to race at the
Noquemanon this last weekend. With previous day temperatures
in the 40’s, the night temps in the high 20’s,
and the race day temps starting in the high 20’s,
everyone seemed to have a different take on Kick wax for
the race. This was my first race and I did the classic 25
K half marathon. I ironed in green hard wax then blue for
the base, then I mixed red and blue klister for the kick.
At the last minute, I copied some folks next to me and I
put a layer of hard wax VR45 over the klister. The overall
result was superb for the first 18 K. I had great kick on
the hills and great glide, until the VR 45 wore off on all
the ice and broken ski poles. Here’s my questions:
1. How does one properly
apply a hard wax over Klister for longevity and why would
we do this? I never heard of this before.
2. Are there different binders to use on the
bare kick base for Klister as well as hard wax?
3. When multiple thin layers of kick wax are
applied after the base is ironed in, should they also be
ironed in or just rubbed in?
After skiing for a few years,
and preparing for this race, I have learned that excellent
wax jobs require a subtle touch. Anything you can do to
shed light on these arcane rules of thumb would be most
appreciated.
Regards
Hello,
1. Hard wax is often applied over klister when there are
very hard tracks that have a little light snow in them at
different points in the race. The klister is what is going
to hold the hard wax down, and if it pokes through it is
going to also hold your kick. I found that this trick was
used often in the Eastern US, and when I moved to the West
it was gaining popularity. It's a good trick to have in
the back of your mind when you encounter klister conditions.
You simply need to make sure your klister is cooled down
(remember you are blowing fire on your base to melt the
stuff in - it could take a few minutes in the cold to harden
up), and then apply the hard wax as you would over your
Hard wax binder.
2. Cold klister works for klisters like VG35 (SWIX Binder)
works for Hard wax (this will be on the SAT someday!).
3. You always want to let your Hard wax binder cool down
before you layer your warmer waxes over the top. These layers
should be applied over the binder with a cork, and smoothed.
They will often mix a bit. SWIX is telling people to use
the VG35 as your binder, then use Blue Extra (you may iron
or cork this in), and then add the wax of the day. VG35
and Blue Extra have similar ranges, so if the warmer waxes
wear off you will still have a good wax under - even for
50km.
I was at the Noquemanon two weeks ago, and we used KR40
with KR21. The KR21 has silver in it, and will combat the
icing problem. I am sure that icing is what your friends
were thinking of when they added the Hard wax over the klister.
Explore the silvers when you are getting into conditions
where there is just a little loose, cold snow gracing the
tracks. This often works well. What I think happened to
your wax was the same thing that happened to ours - you
encountered some crazy ice at around 18km. There is very
little you can do at this point, because it was so much
different than the snow you started on. Hit the dip bar,
and hammer on some pull-ups this summer - you'll be able
to double pole your way through something like that in the
future.
Thanks for your questions!
Justin Easter
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| Tips to Staying Healthy
Through Race Season |
| 
By: Abby Larson
Ever have a great race where you feel awesome only to be struck
down by a nasty infection or virus days later? I think most
people that participate in endurance sports have been there
and done that.
After a race, especially a long effort such as marathon distance,
the body is more susceptible to picking up infections and
less able to fight off their reproduction. This is due to
decreased immune function that is part of the immediate physiological
response of a hard race effort. In addition to this, many
athletes are in a race environment with lots of not necessarily
healthy people and less than sanitary conditions. Although
winter bugs aren't’t totally avoidable there are some
precautions that one can take to reduce the risk of picking
them up.
Staying healthy after race day begins before the race even
starts; it’s important to have proper rest and nutrition
so the body is in a state where immune function is optimal.
Avoid excessive drinking, sleep deprivation, and highly refined
foods throughout the racing season. It’s enough for
the body to recover from racing without the added of stress
of lack of sleep, hangovers, and a poor diet.
After the event there are a few good rules of thumb to follow.
Re-hydrating the body is crucial for recovery, illness prevention,
and warding off post-race headaches. Sport drinks are a good
choice because they replenish glycogen as well as encouraging
fluid consumption. Juice is also a good choice because it
usually contains vitamin C, a powerful antioxidant and possibly
an immunity enhancer. EmergenC’s are also an option,
they contain a mega-dose of vitamin C in addition to other
vitamins and minerals, some people with a sensitive gut however
may not tolerate the high vitamin load immediately after a
race.
Post-race nutrition is also important. After a long race,
more than what is eaten it’s crucial to eat. The body
needs calories, glycogen repletion will not begin until the
tank is being filled. It is important to have a high quality
post-race diet but a donut or two at the finish will do more
good than waiting two hours until that spinach salad can be
eaten. The window for optimal glycogen repletion is 30 minutes
after exercise, take advantage of it. Multivitamins may or
may not help to increase immune function. Not enough studies
have been conducted about vitamin and mineral needs immediately
after long endurance events. It is known that the typical
multi-vitamin/mineral won’t decrease immunity however,
so I would recommend popping a simple over the counter, inexpensive
variety post-race.
It is also very important to remember to change out of wet
clothes ASAP! It seems basic enough but I see a lot of skiers
at the awards ceremony still in race clothes or only warm-ups
over them. Change everything. A wet body is a cold body, is
a chilled body, is a body that’s using a lot of energy
to stay warm when it needs to be using that energy to recover
from the race.
Wash hands ASAP (no-brainer)! We all use those portable restrooms
before the race and so germs get passed around like wildfire.
Before the post-race donut pounding begins wash the hands
to prevent more than just donuts going into the body. If hand
washing isn't’t available travel to races with a little
bottle of hand sanitizer and share it with friends. Also if
contacts need to be taken out or adjusted, make sure hands
are clean. The eyes are one of the most common portholes for
infections to enter the body.
One last piece of advice, if you are feeling a little “low
on immunity” post-race, it might be a wise idea to skip
the awards ceremony and have a nap. Awards ceremonies can
be the final straw for a body with decreased immune function.
There are a lot of people there with post-race hack and being
in that environment may be all it takes for a germ to proliferate
and end the next race before it even begins……
|
Swix Launches Revolutionary New Concept Pole for
Cross Country Skiing
Swix is introducing The Direct Force Concept
Pole in time for the 2006 Olympics. The FORCE 10 Ski Pole
design uses proprietary IPM carbon fiber technology already
proven successful with Swix’ World Championship winning
Alpine Poles. The FORCE 10 Concept uses a monocoque airfoil
construction internally pressure molded so that the shaft
and handle are integrated as one, resulting in far greater
stiffness and more Direct Force to the snow. The aerodynamic
profile provides reduced wind drag while adding extra high
directional stiffness and improved swing-weight.
Conventional cross country ski poles are reaching
the limit for what can be done in terms of the ideal combination
of weight, strength, and stiffness. At the same time, racers
are asking for stiffer shafts without an increase in weight.
The primary concern is in the Skate Sprint event in which
the longest length poles are used and the arm strength of
the athletes is increasing. In all cross country events,
bending and vibration of the poles results in a loss of
energy and less power directed to the basket.
The solution--- The Swix FORCE 10. The tapered
airfoil shape of the FORCE 10 pole provides more than double
the directional stiffness without an increased weight or
a reduction in impact strength. The primary benefit of the
Direct Force Concept is a complete transfer of poling power
to the basket. The single-unit pole body takes on a handle
shape near the top that maximizes benefits of the strap
design and features the perfect angles for better comfort,
power, and control.
FORCE 10 Poles come with three basket size options. The
weight of the standard basket is reduced by 30% versus the
conventional basket. At the bottom end of the pole body
the airfoil shape evolves into a smaller, distinct cross-section
that assures correct basket alignment. The combination of
single-unit construction, basket weight reduction, and airfoil
shape give the FORCE 10 a super light and fast swinging
action.
The FORCE 10 Poles come in four main lengths.
Custom sizing is done by shaft cutting from the basket end
of the pole where each primary length allows individual
adjustments up to 10 centimeters.
FORCE 10 Poles have been available for racer
testing for over a year, and will be available to the market
on February 1, 2006. The FORCE 10 has already had its first
World Cup win with Katherina Neumanova outperforming the
field by half a minute in a 10 kilometer skating race in
Nove Mesto, Czech Republic. There will certainly be more
to come!
“Let The FORCE Be With You!”
(When you ski)
|
|
Event
TDBanknorth Sugarloaf Marathon
Sugarloaf Outdoor Center, ME
Sunday February 12th 30km FS
Forecast: Saturday night low near 0, Sunday high 18 with
snow showers.
Base Prep: The snow is likely to be extremely abrasive as
it should be a mix of very old snow, ice and snow new snow
all worked together by the groomer. For durability, a layer
of CH6 or LF6 should be applied first.
Structure: Fine linear, Can be applied with the Swix Super
Riller using the fine .5mm blade
Glide Wax
Base Race Wax: Apply HFBD6, scrape and brush using fine stainless
steel Brush
Race Wax: Iron in FC1 for durability, scrape and brush out
using Black Nylon then Horsehair brushes.
Note: Last week at World Juniors in Presque Isle conditions
were very similar, a mix of old and new snow and ice all worked
over by the tiller. This makes for extremely abrasive snow
so durability is an issue over this distance. HFBD6 was running
the fastest as an under layer covered with either FC7 or FC1.
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| Events/Clinics/Announcements |
|
Lone Mountain
Ranch
Women's Camps Winter 2005 - 2006

Do you want to improve your downhill control on
all trails? Do you want to progress to the next level in your
skiing? Are you interested in participating in a positive and
supportive learning environment that will boost your confidence?
Are you interested in camaraderie with women who share similar
interests? If so, then join us for our Women's Camp, in the spectacular
setting of Lone Mountain Ranch and Yellowstone National Park.
http://www.lmranch.com/lmr_content/winter/xc/womenscamp.htm
_______________________________________________________
2nd Annual Elk Mountain Engadine
Cross Country Ski Race
Montrose, CO-Make sure to attend the 2nd Annual Engadine
Cross Country Ski race February 25, 2006. The race will be a 5k
race around our property. Registration fee is $40 and it includes
admission to the buffet after the race, plus 2 drinks. For those
not participating in the race, Buffet is $40 and includes 2 drinks
and children under 12 are $20 and it includes two drinks.
For more information please email Elk
Mountain Resort or visit www.elkmountainresort.com
|
| Make sure to get rewarded!
Why not let your passion for fun get you free Subaru Factory
Team merchandise? The Subaru Factory Team's enjoy winter-rewards
program is designed to thank you for purchasing our Subaru Factory
Team partner's products. |
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For
more information on Subaru's technically advanced all-wheel
drive vehicles check out
www.subaru.com
"Think.
Feel. Drive." |
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