I often get emails asking questions about rollerskis, and how to decide which ones to purchase. Keep in mind that at the present time the Subaru Factory Team does not have a rollerski sponsor. I requested rollerskis from some of the major brands in the US this fall so I could ski on and compare. Below I would like to offer some of the notable differences in rollerskis without getting too specific. I believe it's worth noting that I have never skied on the rollerskis that have inflatable wheels. I have just never had the chance, and this should NOT reflect on the performance of those skis. If someone would like to send us a pair I would be happy to offer my feelings.

A major difference between rollerskis can be found in the shaft. There are two types that I tested. One type was a lightweight metal/alloy, and the other was a fiberglass/wood shaft. The reason for the difference between shafts seems to have a direct relationship with how the ski absorbs vibration from the road. There are different paved surfaces you can ski on. Some are going to be smoother than others. I decided that the chip-sealed roads of Montana favor the softer shaft (found in fiberglass/wood-like shaft). The reason for this, simply, is that your ski is going to be more stable if the ski is constantly taking up the road noise, and it isn't being left up to the wheels - they will be able to spin freely.

The wheels are the other way a ski can take road vibration. If you find a ski with a more rigid shaft they are likely to have soft wheels. Exploring the different wheels on a rollerski will be important to the potential buyer. Understand what material is being used, and figure out how hard or soft this is.

Something to keep in mind concerning wheels and cost:
I have found softer wheels wear out faster than harder wheels. The soft wheels cost a little less than harder ones. The basic point is that you need to decide how much you are going to rollerski, and on what surface you will use them the most. It takes many kilometers before wheels need to be replaced. (Again, I am the wrong person to comment on the air-filled wheels. I have never used them, but welcome comments in this area from those who have.)

The above are characteristics you can find in each classic and skate skis. The reason I enjoy the softer shaft for classic skiing is that it feels more like a classic ski to me.

Specific To Classic Skis:
For many years I used a rear-ratcheted classic ski, and I think if you are going to make the investment you need to look at skis that have a front ratchet (Of course most wheels are transferable from front to back and back to front, so this can easily be changed if you get them with the locking wheel in the back). One ski on the market has a small wheel in the front and a wider wheel in the back - these skis are very good. They force you to put more force into the ski, and eliminates many of the concerns about developing poor technique on rollerskis. The fiberglass/wood shaft only feels like skiing when you are doing this, and the ones I tried had the locking wheel in the front.

More Important to Skate Skis With Narrow Wheels:
One difference that one should keep in mind is how the wheel is positioned relative to the shaft. On some skis you will find a bent fork which holds the wheel on (a fork with an angle ~150 degrees rather than 180). This puts your foot, the part that incidentally controls the whole operation, below the center of the wheel's diameter. Why is this good? It gets you lower, and that makes it easier to control the ski. Many rollerski companies use this design, and I think it makes them a little more stable.

Each of these points could be different from person to person. You may talk with people who have different experiences on rollerskis than what I have written. In this way, rollerskis are much like snow skis. A person needs to try different pairs before they know what will work best on their feet.

Pavement is almost always much harder than snow, so having a rollerski you feel comfortable on is a SMART idea!

Welcome to spring,
Justin Easter
Subaru Factory Team - SkiPost Editor

By: Justin Freeman
Salomon Athlete Force and 2006 Olympian

Some additional thoughts for the guy who had trouble with lower back pain:

As noted before, lower back pain can arise from several sources: poor flexibility in the back or hamstrings, poor technique/poor posture in general, and either a lack of strength or a strength imbalance. I find that yoga is great for improving flexibility and
posture, and Pilates can be good for building strength. There are also a multitude of exercises you can do in the gym.

When working the lower back, remember that there are two sets of muscles here. The erector spinae are the muscles we usually think about strengthening, as they are the muscles that extend the trunk at the hips. But in fighting pain the medialis, which are inside the erector spinae, next to the spine, is as important. Basically the medialis stabilizes the spine and the erector spinae moves it around. In practice, the muscles work together, but it is important to have some stability exercises and some strength exercises.

The most basic back exercise is the back extension. This is done on a piece of gym equipment that holds your feet and allows you to start in a horizontal position facing down, then bend forward at the waist, then work your back pulling yourself back up to
horizontal. One good variation on this is rotating your trunk to the left on one rep, to the right on the next, and coming straight up on the third. Another variation is to do this exercise with a medicine ball and a partner. Extend and come up as fast as you can,
using your momentum to throw the ball to your partner. Your partner then tosses the ball back to you, and you catch and stabilize the ball before slowly folding forward and repeating.

Another favorite exercise is the superman pass. Lie on the floor facing a partner, lift your chest and legs off the ground, and then pass a medicine ball back and forth. Try to keep your big toes touching each other.

Or try scorpions: use a physio ball to stabilize yourself as you slowly push yourself up from lying face down on the ball with your hands on the ground into a supported handstand (your back will be arched, and your legs look a bit like a scorpion's tail).
Bring your legs up and down very slowly several times.

Another exercise with the physio ball: Lie with your shoulders on the floor and your feet on a physio ball. Your body should be in a straight line. Now bend your knees to bring your feet towards your butt. Too easy? Try it with only one foot on the ball.

Finally, find a high bench (at least three feet). Lie face down with your upper body on the bench and your legs unsupported behind you. Lower and raise your legs. To make this more challenging, grip a ball between your feet (start with a volleyball, work up to
a 3 kg medicine ball).

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Go to http://www.dreamofit.com/athleteforce to get a pdf file with an application and selection criteria.

Rainbow Resort
http://www.rainbowresort.com/seasons/snow.cfm

Tamarack Resort
http://www.tamarackidaho.com/documents/Nordic_report.pdf

Lone Mountain Resort
http://www.lmranch.com/lmr_content/winter/ski_cond.shtml

Crested Butte Resort
http://www.cbnordic.org/trailreport.html

Bohart Ski Ranch
http://www.bohartranchxcski.com/weather.php

XC SKI SALES POSITION
Minnesota area

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________________________________________
The Season-Ender National Masters Championships and Festival has arrived.
Bend/Mt Bachelor, Oregon
March 22-26, 2006 skiers of all abilities from throughout North America will be able to enjoy three days of fantastic ski events in the Oregon Cascades, incredible afternoon options for spring adventures in the Central Oregon high desert, and plenty of social/recreational events for all ages. All of this wrapped up in one of America's great vacation destinations.

For the first time ever, the National Masters has been scheduled for the very end of the North American ski calendar to minimize conflicts with major ski marathons and other regional races. We've also condensed the schedule (subject to AXCS Board approval) to minimize time away from work/family. Whether within driving distance or flying in, you can take part in the entire NM2006 with as few as three weekdays away from home. A brand new dimension to the National Masters event will be the concurrent MBSEF Youth XC Festival held at the same Mt Bachelor venue...thus giving parents and grandparents the ability to share the snow with the youngest generations of new skiers.

The AXCS National Masters serves as the U.S. National Championships for citizen skiers 25 and older (and also as a great race week for "Seniors" age 20-24 as well!). Past events have seen over 600 participants from up to 30 states and several different countries. For the eighth consecutive year, the American Cross Country Skiers (AXCS) is proud to be the executive producer and sanctioning body of North America's largest annual XC ski championship event.

No qualification or license of any kind is necessary for the AXCS National Masters...you just sign up and enjoy yourself. Guest skiers from other nations are encouraged to take part and will be eligible for all age group awards. Under AXCS leadership, the National Masters Championships has evolved into one of those special events where skiers ranging from experts to complete novices can all participate together...and everyone has a great time.

For updated information about the NM2006, please visit these pages right up to the days of all races.

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

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Enjoy Winter,
Justin Easter

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