Hi!
I forgot about "storage" waxing my racing skis 'til well into the summer, skate and classic. Now I've been putting it off, too busy, etc. I don't live where I keep my skis. Is this that important? Now it'll be less than 4 months 'til my first race and I still plan to coat them. Should I expect slower performance because they weren't waxed for 5 months or whatever? I've kept them in a cool place.

Thanx
X-C Freak

It is never to late to help your skis out. Depending on the condition that you left them in, they may be okay - or they may be very dried out and "sealed'.

It is a good idea to use caution right now. Get your hands on a corse Bronze or Steel Brush. Brush your skis from tip to tail to take off any left over grime.

After you have taken several passes over the glide zone with your agressive brush you should find some warm wax. SWIX CH10 is a good wax for this. The first layer should not be allowed to dry completely before scraping it off. This will take any old dirt or stray base you have floating around off of the ski. When you do get the motivation to do all of this, don't waste your time by giving your skis only one layer. Get inspired and show your skis you care about them (read: wax them several times before stopping).

Your skis get faster the more you wax them. If you ski down stairs, over rocks, and freestyle off sappy spruce trees you will have slow bases. But, forgetting to put a summer layer on has probably not slowed them down all that much. HOWEVER, you have not done anything to speed them up. If you start now by removing any old kick wax, pulling all of the old dirt off, and re-saturating the base you will find them in fine shape when it's time to get out there and ski.

Andy at SkiPost

By: Abby Larson
Subaru Factory Team

Many recreational skiers want to begin racing or race at a higher level but don't know how to transition from being a recreational skier to a racer. The first step is realizing that there is a difference between going out and skiing and skiing with the purpose of improving your current level of fitness. This is when a training plan and a coach can be helpful. After this there are a few basic "physiology rules" that can be followed in order to improve fitness, avoid injury and burnout, and attain better race results. These "rules" are based on volume, intensity, and training specificity.

First, remember to start a progression in training volume and intensity slowly; real gains won't be made in a matter of days or even weeks. It takes months to buildup to a program that will work long-term. The quick six-week program found online may enhance performance temporarily but it increases risk for injury, illness, and over-training syndrome. A better idea is to find a local skiing club that has a coach with experience in ski training. A good ski coach can help an athlete to improve technique and train in a way that's appropriate for long-term gains in fitness and strength. Clubs are also a great way to meet people with similar interests, find out about upcoming athletic events, and stay motivated to train.

If a coach or club team is not an option, make increases in training slowly and allow time for the body to adapt and recover. For example, if current training is three days a week for one hour each session, increase training to four days a week for at least two weeks before making any other increases or changes. If additional training is tolerated then gradually add more volume. The same rule pertains to intensity as well. Don't increase intensity too rapidly, especially if volume is increased concurrently. For most people I would recommend two high intensity workouts each week. Rarely do I see it necessary for any athlete to do more than this for any length of time. And remember to train easy on distance days!

Increased volume will enhance the body's ability to utilize fat during aerobic exercise and also will serve to increase aerobic base so that recovery from races and hard workouts is hastened. High intensity workouts will increase maximal oxygen uptake (VO2 max) and lactate threshold. This allows for harder, faster, longer racing before fatigue sets in.

Training specificity allows the body to adapt in a way that will be functional for racing. A swimmer does not perform the majority of his/her training running because that will not increase the specific strength or technique efficiency required for faster racing. A skier does not have the luxury of skiing year-round so cross-training techniques must be employed. Cross-training can be used with sport specificity in mind however. When performing strength drills and training exercises remember that gains should be transposable to skiing; increases in bench press will probably not make you a better skate skier since the pectorals are used minimally in skiing. Focus on strength and training drills that mimic the motions or use the muscles similar to those on skis. An experienced coach or strength-training professional can help to develop sport specific activities; ski "camps" and clinics are also very useful for learning new drills and effective modes of training. Rollerskiing, bounding, plyometrics, and specific strength drills are all effective forms of cross-training.

Through modest increases in volume, intensity, and exercise specificity you can be well on your way to climbing the ranks of the result list and enhancing your fitness and enjoyment of the sport.

BOSIE STATE CROSS COUNTRY SKI TEAM
Our program here at Boise State is in its toddler stage. I am eager to
recruit female seniors that may be interested in collegiate skiing. I
understand that because we are a new program athletes may be
apprehensive to attend Boise State University, but I am very excited to
start a new with lots of energy.

If you have girls that may be interested in some information about Boise
State please forward me their contact information. We have scholarship
opportunities available depending on results and academic achievement.

Aniya Deitz
Women's Nordic Skiing
Boise State University
1910 University Dr.
Boise, ID 83725
208.426.3565 office
208.921.3626 cell
aniyadeitz@boisestate.edu
___________________________________________________________

The Yellowstone Ski Festival
November 22, 23, 24, 25 and 26, 2005
West Yellowstone, Montana

It's late September in West Yellowstone, Montana and the end of summer is apparently right around the corner. Judging by the snow on the mountains and the chill in the air, it's almost time to put away the mountain bike and dig out the skis. And that means it's time to make your plans to attend the Yellowstone Ski Festival! You have to love winter to live in West Yellowstone year-round and our winter begins with the Yellowstone Ski Festival. This year the Yellowstone Ski Festival dates are November 22, 23, 24, 25 and 26, 2005.

Here are a few Yellowstone Ski Festival updates:
1) The Try It and Buy It Gear Demo: All of the big names in Nordic Ski manufacturing are planning to be at the 2005 Gear Demo. Look for representatives from Salomon, Fischer, Atomic, Toko, Rossignol, Swix, Alpina/Madshus and Exel to be ready and waiting for you on the Rendezvous Ski Trails. This is your chance to try out all of the newest gear at the very beginning of the 2005 - 2006 ski season.

2) Kid's Stuff: We have been working to add more options for kids - here's what we have worked out:
Monday, Nov 21 - Wednesday, Nov 23: Little Geysers, the local day care facility will be open. They are licensed to accept kids from weeks old to 11 years old but cannot accept any children without immunization records. Their number is 406-646-7011.

Wednesday, Nov 23 and Friday, Nov 25 - The Town of West Yellowstone Parks and Recreation Department will be offering the two programs below. If you'd like to sign up or if you have questions, please call our Town Recreation Coordinator, Jennifer Vogel, at 406-640-1676.

Cookie Making and Thanksgiving Crafts
Wednesday, Nov 23, 12:00-3:00 PM, $10.00 per child, meet at the Town Offices. Min.6/Max12

Discovery Day
November 25th, 10:00 AM-2:00 PM, $15.00 per child, Meet at the Grizzly Discovery Center. Tour the Grizzly Discovery Center and feed the bears, see an IMAX movie and then eat pizza at Wild West Pizzeria. Min. 6/Max 12

Friday, Nov 25 and Saturday, Nov 26 - The Montana Outdoor Science School will be offering clinics for kids - the details are still being worked out but prices will be $45 for one day or $85 for both days. Last year's clinics were a great success.

Finally, there will be babysitting service at the Baptist Church at 437 Yellowstone Avenue on Friday, Nov 25 and Saturday, Nov 26 from 8:30 to 3:30.

3) Trail Passes: Trail pass prices for the Yellowstone Ski Festival are unchanged from last year: $45.00 for the month of November, $20.00 for three days and $8.00 for one day. Passes will be available at Freeheel and Wheel, the Yellowstone Conference Hotel, the West Yellowstone Chamber of Commerce and at the trail head.
There is a lot going on here in West Yellowstone as we prepare to welcome skiers from around the country to this little mountain town. We hope that you will attend the Yellowstone Ski Festival this year. It's a great place to learn new techniques, refine your skills and become a better skier. It's a great place to shop for your next pair of skis. It's a great place to watch expert skiers in action. And it's a great place to spend Thanksgiving. Make your plans now!

If you have any questions or if you would like more information about the Yellowstone Ski Festival, visit www.yellowstoneskifestival.com , email info@yellowstoneskifestival.com or call Jamie Greene, Yellowstone Ski Festival Coordinator, at 406-646-9427.
_______________________________________________________________

Craft Custom Orders

Dear Ski Coaches and Clubs,
This message is to remind you that now is the time to get your Craft custom suits made. Craft has the ability to create your custom races suits, hats, warm-ups, and other gear for the coming season. The Subaru Factory Team works closely with Craft to create our unique uniforms. The sky is truly the limit when you are thinking of creating your next race suit.

Ski to the starting line knowing you are wearing one of the highest quality suits on the market, and that you aren't going to look like everyone else. Visit Craft's custom site below for details, and get started creating your Craft race gear today!

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. Buy a Subaru; get a free Subaru Factory Team vest. www.enjoywinter.com/rewards.htm

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
SkiPost Editor