Abigail Larson, MS, CSCS

Going from 5 feet to 6,500 feet can be a shock, as well as intimidating, for many skiers but just because the air is thinner doesn't mean you can't race like a winner! All poems aside, the air really isn't thinner; the barometric pressure is reduced. This decrease in barometric pressure decreases the pressure gradient between air outside the lungs verses inside the lungs; which reduces the amount of oxygen that is eventually forced into alveoli (where oxygen is absorbed into the blood stream). Therefore less oxygen is available to bind to hemoglobin (red blood cells that carry oxygen to working muscles). In the big picture this means more anaerobic work which means more lactic acid; OUCH! So race velocity at altitude must be decreased from that normally used at sea level because of the tendency to produce more lactic acid at submaximal velocities. People who live at altitude can get around this phenomenon by producing more red blood cells (oxygen carriers), so what oxygen does penetrate the alveoli is utilized to the utmost extent. This adaptation takes weeks to fully occur but 85% of the red blood cell gain occurs within the first 14 days at altitude. This is why many people go to "acclimatize" a week to ten days before the competition. Unfortunately this well-intended plan can backfire for many altitude novices.

Many athletes don't take into consideration that acclimatizing to altitude is a considerable stress on the body. Even easy distance training must be ratcheted down a notch or two. It is easy to over-train during this adaptation period and by the time the competition is at hand the body is tired and stale. Submaximal heart rate and cardiac output is increased making any given pace more difficult for the body. Utilization of carbohydrate and fluids increases when acclimating to high altitudes due to the constant state of mild hyperventilation (increased rate of breathing). Metabolism, while skiing, is shifted away from fat utilization in favor of carbohydrate due to the greater physiological demands while skiing at altitude. This increases respiration and fluid loss. Additional fluid losses occur due to the low humidity and dry air found at altitude. These are all excellent reasons to decrease exercise intensity and remember to hydrate throughout the acclimatization process.

None of this means that hard intensity workouts should not be performed; it just means that your easy skiing should be at a velocity that is less than what would be performed at sea-level. Intervals should ideally be done three days before the first competitive event. It is necessary to learn what it feels like to go hard at altitude and what your limits are in order to avoid a big race-day "blowup". Intervals that are about 5 minutes in length and begin at sub-race pace and finish at just above race pace are a good way to feel out your anaerobic boundaries.

Most people don't have the luxury of arriving at a high altitude race venue with time to acclimatize. This usually isn't as big of a problem as it might seem to be. Most ski races are held at altitudes of 7,000 feet or less. At this altitude red blood cell saturation is still at 90% of what would be found at sea-level (as opposed to 30% at the top of Mount Everest). Exercise at these altitudes is safe, even for the unacclimatized, but shortness of breath and increased effort will be noticed. Although no scientific evidence supports this, many athletes feel the worst after three or four days of training at altitude. This is probably due to carbohydrate depletion, dehydration, and a slight over-training effect due to the excessive demands of exercise at altitude in the unacclimatized. A good way to avoid this is to arrive one or two days before the competitive event, ski easy for a short period of time (if at all), drink a lot of water or carbohydrate-containing fluids, and eat a diet high in carbohydrates. If the race is over 15 km it is also important to drink carbohydrate-containing fluids at the rate of at least 16 ounces every hour.

Finally, don't let a race at high altitude be an intimidating factor. Just be sure to race smart; start conservatively! There is no going back after blowing up at altitude. It is a lot harder to recover and clear lactic acid while racing at altitude verses sea-level.

Dear Andy,
I am writing any way I am very interested in improving my ability to wax successfully for cold temperatures. You know when the snow is squeaky and temperatures are between -9c to -15c. I use the cold waxes but just don't seem to be able to get much glide at all. Do I need to layer the application? Brush more? Thanks in advance for the info.

When it is squeaky cold the secret is layers of wax and fine to no structure.
So start and get the finest structured ski you have. If you still have a lot of structure chop the top of it off with a very sharp Swix T-80 metal scraper (remember to shave the ski as you would shave your face - be gentle!).

If you have been having trouble getting the cold wax to stick or getting good glide after applying waxes like a Swix Ch4 or Ch4 Lf4 you may first need to get more layers of slightly warmer wax in the skis so the 4 or 3 have another wax in the base to bond to. The softer waxes melt easier and penetrate the voids in the PE base material easier than the cold waxes do (The Salomon Equipe 10 skate and classic skis use a Zeolite additive to create more pores for the wax to sink into). If you wax with CH7 first then 6 then 4 and then 3, the 7 will fully drop into the base, the 6 will bond to the 7 that is in the base and the 4 will bond to the 6 and the 3 will bond to the 4. The CH line is inexpensive, I am not recommending this to sell more wax but because I truly have seen years of great results using this process. Once a ski has been waxed in this way many times you will find great results in the ability of the ski to run well in all conditions. Once a ski is running well you will be able to jump around the wax spectrum without having to go through this entire layering process. But if you understand what you are trying to accomplish with the layering you will be much better off in future waxing.


I would suggest waxing the ski with a layer of Swix CH7 fully baking it in cooling, scraping brushing. Then apply a full layer of Ch6, melt in, cool, scrape, brush, scrape, brush, brush, and brush. Then apply your layer of CH4, or if you are in medium humidity apply LF4. Get as much of the 4 as you can over the entire base of the ski. The thicker the better ( to further avoid overheating the base). Melt it in with the iron warm enough to melt the 4. You need to keep the iron moving. But with a lot of 4 under the iron and the other layers of softer wax in the ski base the waxes should absorb the irons heat so the ski base will not be overheated.

I like to let the wax completely cool down (make sure you are waxing in a warm room so the base cools down gradually. If you try applying 4 or 3 in a cold room you will never have any luck because the base will get cold and close up before the CH4 bonds to the other waxes in the base.)

Once you have let the ski cool, scrape with gentle pressure and a sharp plastic scraper and then brush, brush and scrape again. Then Brush brush brush. We use the Swix fine Bronze brush, and you want to use a very fine brush. The colder the snow the more you need to brush to ensure you have no wax left on the surface of the base.

Once you have waxed properly with the cold waxes you will feel the ski base to be very smooth and dark. Your skis will be much faster in the cold conditions.

Andy at SkiPost

SPORT-WASH

* Removes trapped odors from fabrics
* Restores factory applied waterproofing (DWR)
* Keeps high-tech fabrics looking & working like new
* Restores wicking properties and eliminates odor to *Dri-Fit®, *Under Armour ®, Coolmax ® and engineered polyester fibers
* Restores the loft & effectiveness to down & synthetic insulation
* Removes blood & grass stains
* Prevents color fading
* Biodegradable
(Contains biodegradable vegetable surfactants.)

This is a remarkable product. Rather than simply adding a perfume to your training clothes it actually has the ability to remove odor. Seriously, be a friend and get this for your training partner - you'll both be happier!

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

Saturday, January 14, 2006: 9:00 a.m.-1:00 p.m.

Whether you are a beginner or a seasoned skier,this Nordic ski conference
and equipment demo offers something for everyone. Competitive skiers
will learn about the latest in equipment,waxing and new techniques in dryland
training. Beginners will learn how to get started in the sport and how to teach
children to ski.

Attend this workshop and you ’ll have an opportunity to learn from the experts including, "Training as an elite athlete: finding the balance between training and life" by Chad Giese, member of the Subaru Factory Team and a United States Olympic Team hopeful. Then top it off with a “ski to remember ” using the latest equipment to ski around the Capitol Square.

Who should attend?
Anyone who wants to learn more about the sport. The goal is to promote Nordic
skiing and the health benefits it can bring to the entire family. The Univ of Wisconsin Hospital and Madison Nordic Ski Club are co-sponsors with a goal of promoting the health benefits of Nordic Skiing.

LOCATION
Madison Concourse Hotel and Governor ’s Club,1 West Dayton St.,Madison WI
WORKSHOP FEE
$20 per person by January 1,2006.$30 per person after January 1,2006
(including day of workshop).The fee covers the workshop talks,on-snow
equipment demo and a buffet lunch.No refunds.
REGISTRATION
Advanced registration is encouraged as space and demo equipment is
limited. Two course tracks are available:recreational and competitive. Walk-in
registration will be accepted if space allows. Registration is also available online
at www.capitolsquaresprints.org. Register early,this will be a popular event!
___________________________________________________________

Great Nordeen
Nordic Ski Race-Bend, OR

Event Date: Jan. 21, 2006-The Nordeen is quickly gaining the reputation as the fastest ski marathon in the West, descending 1500 feet in elevation from start to finish. Race organizers shortened the 2005 Nordeen to a 30km event where Justin Wadsworth won the men's race in a scorching 57 minutes. Suzanne King took the overall women's victory by skiing the course in just 1 hour and 6 minutes. Average times for the 2005 racecourse were 1 hr 25 minutes. The manageable terrain makes the Nordeen a great race for first time racers and recreational skiers according to MBSEF Nordic Program Director, Ben Husaby. Husaby also notes that Moon Country Snowmobile Club and Mt. Bachelor plays a large part in the success of the event by meticulously preparing the once-a-year course.

The 2005 race attracted 350 participants and organizers are expecting over 400 skiers in 2006. Top competitors receive $1,000 in cash prizes and over $1,500 will be awarded in raffle prizes. Awards will go to age class winners and will be presented at the event banquet, which is scheduled for the evening of January 21st.

Entry fees are $55 from December 24th to January 6th. After January 7th the price increases to $65. No day of race registration is available. Entry forms can be accessed at www.mbsef.org or sign up online: www.signmeupsports.com Paper entries are available at the Mt. Bachelor Nordic Center, Sunnyside Sports, Webcyclery or Bend Bike 'N Sport. Bib pick up is from noon to 6pm at Bend Bike 'N Sport, 345 SW Century Drive.

The Great Nordeen is a fundraising event for the MBSEF Nordic department to support race-training programs and keep program costs down for MBSEF Juniors and Youth skiers.

Direct your e-mails to:
nordic@mbsef.org and phone calls to Ben Husaby (541) 388-0002.

_______________________________________________________

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

_______________________________________________________

Tamarack Academy

Thursday Feb 9 - Sunday Feb 12
3 days @ $150/day

This all-inclusive price covers lodging, instruction, meals, and trail passes.
Attendees will enjoy five on-snow sessions (expect 8-12 hours on snow!) alongside
Subaru Factory Team/XCAcademy.com staff, with extensive technical analysis and
advice.

We will cover both classic and skate technique, drills, and training. In the classroom,
we will discuss such topics as ski preparation and maintenance, training for skiing,
and we'll have a lecture by one of our guest coaches (topic TBD). We'll also have
Salomon skis and boots available to demo throughout the weekend.

This camp is an opportunity for skiers to train alongside, and learn from some of
North America's premier athletes and instructors. What better way to enjoy winter
than with the Subaru Factory Team and XCAcademy.com staff, all at one of the
nation's newest and most remarkable ski resorts: Tamarack, Idaho.

For more information or to receive a complete academy schedule, please e-mail Tim Weston at timweston1@yahoo.com

_______________________________________________________

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
_______________________________________________________
The Canadian Ski Marathon

The 40th Canadian Ski Marathon will take place on February 11 and 12, 2006. This annual event is North America’s longest cross-country ski tour, it is not a race. The event is held on an expertly groomed double-tracked trail which is open only one weekend a year to over 2000 ski enthusiasts who participate in the spirit of fitness, friendship and fun. The trail spans 160 km of pristine Quebec countryside between Ottawa, Ontario and Montreal, Quebec and it is divided into ten sections by checkpoints providing the skiers with food, drinks, waxing services, first aid and a shuttle bus service. Skiers can ski as little as 15 km up to the full 160 km.

The event is a personal challenge where each skier sets their own pace and they are rewarded according to the distance they ski not how fast they ski. For the hard core skiers there is the option of skiing the full 160 km and sleeping out over night under the stars with the support of a hay bale, water and a fire to get them through the night. These skiers, known as Coureurs des Bois Gold, need to be self-sufficient and ski carrying their food, bedding and warm clothing on their backs.

The event organizes transportation from Ottawa, Toronto and Montreal and it can reserve accommodation for skiers in Montebello, the halfway point, at a group dormitory or the famous luxury hotel, Fairmont Le Chateau Montebello.

New for the 2006 Canadian Ski Marathon is a Family Fun Day geared to have more kids experience the spirit of the event. On Saturday February 11, a 2 km ski trail will be set-up on the grounds of the Chateau Montebello for the kids and then they will be able to step inside the hotel for lunch and a swim in the pool.

Since its inception in 1967, the Canadian Ski Marathon has been a winter tradition for many people looking to enjoy the outdoors on skis with their friends and family and together Challenge Canada’s Winter. In 2006, make the Canadian Ski Marathon a tradition to call your own!

For more information or to register online visit the Canadian Ski Marathon website at www.csm-mcs.com or call toll free 1-877-770-6556

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.

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

If you wish to be removed email nordic-unsubscribe@mailman.montana.com
If you wish to receive SkiPost email Nordic-subscribe@mailman.montana.com

Enjoy Winter,
Justin Easter

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