SkiPost "Your source for cross-country skiing knowledge."
February 9, 2006 Vol. 6/ No.26
Brought to you by: SWIX
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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

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……

Featured Product

 

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)
Wax Report

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.

SNOW REPORT IS BACK!

Rainbow Resort
The trails are in excellent condition and ready for your best skis. Bookmark their snow report page, http://www.rainbowresort.com/seasons/snow.cfm

Tamarack Resort

The Snow Report can be found at http://www.tamarackidaho.com/snowreport/
The Nordic page can be found from this site as well.

Lone Mountain Resort
If you were in West Yellowstone you know how much snow there is in South West Montana. Lone Mountain is seeing the benefit of this snow, and their snow report can be found at http://www.lmranch.com/lmr_content/winter/ski_cond.shtml

Crested Butte Resort
You can find Crested Butte's snow report on their general homepage or an expanded version at http://www.skicb.com/page.php?pname=mountain/grooming

Bohart Ski Ranch
Bohart is also enjoying early season snow, and their trail report can be found at http://www.bohartranchxcski.com/weather.php

Events/Clinics/Announcements

Lone Mountain Ranch
Women's Camps Winter 2005 - 2006

Lone Mountain Ranch

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

"EnjoyWinter" Rewards: www.enjoywinter.com/rewards.htm

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.

Visit Subaru.com

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

"Think. Feel. Drive."

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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