| March 9, 2005
Vol. 6/ No.30 |
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Hi Skipost!
I'm an avid reader and I love your service. I just finished
my 9th Birkie, and (once again) suffered with terrible cramps
in my quads from 35k onward. I think my hydration was good
enough, and it may have been more a matter of fatigue. Do
you have any training tips or ways to prevent the cramps?
Thanks!
"All cramped up."
Hello,
When I read your question one thing came to mind right away.
In a recent SkiPost there was a question with regard to having
'high hips.' This is, as was stated in the answer, done in
order to keep your weight in a central position. When we begin
to think about ways to reduce stress on quads, this high hips
notion makes perfect sense. Without seeing you ski it is difficult
to say that this is your problem for sure, but after 35km
of engaging your quads just to hold yourself up they will
most likely be tired and cranky (or crampy).
Think about getting your weight up over the balls of your
feet. If you are just stand without skis on you will see the
reduction of stress on your quads right away. Practice skiing
without poles, and you will notice that if you get your hips
up you will glide more and have less stress on those quads.
Stay hydrated, and keep doing exercises to strengthen your
quads through the summer months. Thanks, and good luck!
Justin Easter
Subaru Factory Team - SkiPost Editor
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Daniel Tynell of Sweden skied to
a home-snow victory in the colossal 90km Vasaloppet race in
Mora on Sunday. Tynell powered to the line first after a final
sprint against compatriot Jerry Ahrlin to claim his second
Vasaloppet title after first winning it in 2002.
Ahrlin could not keep up with his compatriot for the last
20 meters and finally crossed the line a mere two seconds
off the pace. While Anders Aukland made it home third six
seconds back.
It was an exciting last kilometer as Ahrlin attacked the
nine-man leading group, surprising a few with the pace he
still had left in him, but Tynell acted quickly to the move
and was right on his heels.
As the two men made it into the final stretch to the line
Tynell started to pick up the pace and overtake Ahrlin - who
had started to wane - and powered it all the way home for
the win.
After an initial attack by Swede Markus Leijon two hours
into the race was chased down the leading pack consisted of
a massive 60 skiers.
But it was Ahrlin who made the first serious attack as the
skiers passed through the penultimate sprint bonus in Hokberg
at the 71km-mark that the numbers were reduced.
The big guns took Ahrlin's move seriously and the attack
was put into motion.
A group of nine skiers made it clear of the main pack, but
it was Ahrlin's injection of pace that caused the most damage
and the victims started to fall.
The nine-man leading group included Ahrlin, Tynell, the Aukland
brothers - Anders and Joergen, Swedes Rickard Andreasson,
Niklas Karlsson, Mattias Svan and last year's winner Oskar
Svaerd and Czech Republic's Stanislav Rezac.
The group were never caught as all nine skiers made it to
the line before the chasing pack could reel them in.
Daniel Tynell (SWE) won the biggest xc race, the VASALOPPET
( 1st out of 14,0000!) thanks to Salomon Equipe 10 skis linked
with the Pilot Classic bindings and the SLAB classic boot.
Glide through winter with Salomon!
Andrew Gerlach
Salomon Athlete Force- Subaru Factory Team |
| Bringing Ski Awareness to
the US |
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By: Abigail Larson
Subaru Factory Team - Olympian
Let’s increase “Ski Awareness” in the US!
Maybe you don’t realize that not everybody knows about
skiing if you associate with mostly like-minded people but
there are still a lot of people out there yet to be enlightened.
I try to talk about skiing, the races I go to, and how I train
to anyone that’s interested; “Yes, it is an Olympic
Sport and people race, no we don’t use wooden skis or
talk to the fauna in the woods, actually we train year round
and some people make enough money racing that they just train
and race.”
What can you do to increase the awareness of cross country
skiing? Talk about it! It’s a great sport with amazing
people involved. I have met some of the most intelligent and
giving people through this sport. Tell people about how much
fun it is, that it can be done alone, with a group, competitively,
or recreationally. Tell people you can ski for a lifetime
and it allows you to be outside, enjoying nature. Most importantly
let them in on how much fun the ski community has at races
and events.
Spread the word about citizen races. They are great for the
ski community on the whole, elite and recreational athletes
alike. The more people we can get involved in the sport, at
any level, the more support we will have for our elite skiers
trying to race successfully internationally. We must never
lose our citizen races because then we lose one of our greatest
resources for increasing “Ski Awareness” in the
US. These races bring the sport to an entire community, skiers
or not. Lots of people not involved in competing volunteer
at events. Businesses fund or work an aid station, moms and
dads of skiers past and present come out in the freezing cold
to hand out warm beverages, and many people volunteer their
time and services preparing for the event and cleaning up
after it. These volunteers are increasing Ski Awareness in
the US by spreading the word to people they know, people that
racers may not regularly come in contact with.
So try to get people and businesses involved in ski-related
events. It’s not just good for skiers and Ski Awareness
but also for the entire community hosting the event. Cable
and Hayward, WI are a perfect example of this “community
boost” from skiing. Those little towns get absolutely
slammed at Birkie time and many people know of the area as
result. Businesses benefit greatly from the influx of people
and other events have found a home in the area as a result
of the Birkie’s influence.
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Please visit http://www.swixracing.us
for the latest wax report.
Event
West Yellowstone Rendezvous, West Yellowstone, Mt
Race Time: 8:45 Sat. March 11, 2006
Forecast: Friday night lows of 6F, Saturday
highs of approx. 26F. Partly cloudy to cloudy skies expected.
Ski Selection: Med flex ski for cold snow!
Base Prep: Clean the glide zone by brushing
10 strokes with the TO182B or TO162B bronze brush. Clean
kick zone with Swix base cleaner and Fiberlene, sand kick
zone with 100grit sandpaper
Structure: Extra fine linear. Can be applied
with the Swix Super Riller using the fine .33mm blade
Glide Wax
Race Wax: Apply Swix LF4. Let wax cool slightly and then
scrape with a sharp scraper. Brush with the TO182B or TO162B
brush. Final brushing can be done with the Black Nylon or
Horsehair brushes.
Next, apply Swix FC1 Turbo Solid by first rubbing on and
corking in one layer followed by rubbing on and ironing
a second layer. Brush with black nylon or horsehair brushes.
Kick Wax
Binder Wax: Apply VG35
Race Wax: Apply 4 thin layers of VR30 or V30 kick wax. If
more kick is desired you may wax with VR40 orV40.
Note: It may be almost mid March but you
never know what to expect at West Yellowstone!! Enjoy the
treat of racing and classic skiing on hard wax in late winter.
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The Turin Winter Olympics 2006 ended with
outstanding success for the Rudy Project athletes, 180 sportsmen
and women of different nationalities.
To celebrate this great success, Rudy Project
presents the models chosen by the Rudy Project athletes
Rydon, Ekynox and Freeon in a gold special edition: 24k
gold-plated emblem and laser gold lenses (Click
Here). Years of technological research and advances
in the study of materials have led to the use of new aerospace
alloys, resulting in ultra-light, versatile, high-performance
eyewear which enables excellent visibility with no distortion,
in all weather conditions.
A wonderfully exciting victory for the
Italian Giorgio Di Centa in the 50 km cross-country skiing
event, the most demanding speciality in this discipline,
which gave Italy its last individual medal of the Olympics.
The winner's goggles were the Ekynox Sx model, treated with
a special chromed finish for the occasion.
Triumph in the women's Nordic sprint team
event for Anna Dahlberg and Lina Andersson, and in the men's
event for Bjorn Lindh who also won gold in the individual
sprint. Beckie Scott won silver in the women's event.
There was also gold for Rudy athletes in
the biathlon: the German Michael Greis won the individual
men's 20 km, the individual men's 15 km and the 4x7.5 km
team event along with teammates Ricco Gross and Michael
Roesch, while Martina Glagow won silver in the individual
women's 15 km trial and the 4x6 km together with teammates
Katrin Apel, Andrea Henkel and Kati Wilhem. There were more
fine achievements in the 10 km women's pursuit, with first
place going to Kati Wilhelm, and second to Martina Glagow.
Another silver for Kati Wilhem, this time in the women's
12.5 km, while Ukrainian Lilia Efremova was third, in the
7.5 km sprint.
Germans Ronny Ackermann and Bjorn Kircheisen
won silver in the combined Nordic 4x5 km team event, while
in the 4x5 women's relay, there was another silver for Evi
Sachenbacher and Viola Bauer. The Italians Gabriella Paruzzi,
Arianna Follis and Antonella Confortola claimed bronze.
In the men's 15 km Nordic skiing, Andrus
Veerpalu won gold, while bronze went to the German Tobias
Angerer. In the 4x10 km men's relay, there was a gold medal
for Giorgio di Centa and Cristian Zorzi, silver for the
Germans Rene Sommerfeldt and Tobias Angerer and bronze for
the Swedes Anders Soedergren, Mathias Fredriksson and Hans
Olsson. Bronze medal in the women's 10 km cross-country
for Norwegian Hilde Pederson.
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| Events/Clinics/Announcements |
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XC SKI SALES POSITION
Minnesota area
Interested in mixing work with your love of XC skiing?
Gear West www.gearwest.com
(located in the western suburbs of MPLS area) is looking for
a full time mail order sales and internet xc ski person. Prior
XC ski experience-racing or sales- is necessary. For more
information please email Jan at gearwest@gearwest.com
________________________________________
Central Cross Country Skiing & The American Birkebeiner
Ski Foundation
Central Cross Country Skiing with the support of the American
Birkebeiner Ski Foundation is pleased to announce job openings
for "CXC Team". A full time year round Olympic Development
Program which will take off on April 1st 2006.
CXC Skiing is looking for a head coach, an assistant coach
and a wax technician to work with primarily post collegiate
athletes towards the team's vision. Athletes will be selected
among the applicants based on the USSA NRL. Further details
on CXC Team can be found at www.cxcskiing.org
All CXC Team staff and athletes should reside in the Midwest
for the length of the contract.
CXC Team Head Coach
Head Coach Qualifications
- Energetic and highly self motivated
- Preferably international racing experience
- International coaching experience
- Preferably college degree in exercise science or other related
fields
Head Coach Duties
- Athlete education and coaching
- Identify strengths and weaknesses of athletes
- Plan, develop and implement training and practice sessions
- Nurture and develop athletes' potential skills and abilities
- Analyze and evaluate athlete's performances and modify training
programs
This is a year round position. Pay will be $35,000 plus
depending on qualifications. Contract period of two years
with options for a 2 year renewal.
CXC Team Assistant Head Coach
Assistant Head Coach Qualifications
- Energetic and highly self motivated
- Racing experience
- Coaching experience
Assistant Head Coach Duties
- Assisting Head Coach
- Athlete education and coaching
- Identify strengths and weaknesses of athletes
- Plan, develop and implement training and practice sessions
- Nurture and develop athletes' potential skills and abilities
- Analyze and evaluate athlete's performances and modify training
programs
- Coordinate with B and C team athletes
This is a year round position. Pay will be $20,000 plus
depending on qualifications. Contract period of one year.
CXC Team Wax Technician
Wax Technician Qualifications:
- Energetic and highly self motivated
- Experience in waxing at national and international competitions
Wax Technician Duties:
- Working with glide and kick waxes
- Ski testing
- Ski selection
Period covered will be November through March. Pay will
be $10,000. Contract period of one season.
More information on CXC Team is available at www.cxcskiing.org
.
Sincerely,
Yuriy Gusev
______________________________________________
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.
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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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Copyright 2005 SkiPost.com
All rights reserved.
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