Dear SkiPost,

I am a Northern Wisconsin Native preparing to spend 27 months in Bulgaria with the Peace Corps. I just wanted to know if you folks knew of any XC contacts in Bulgaria or if there were any racers to contanct.

Cheers,
T.

SkiPost has no contacts that we can think of in Bulgaria, so we're asking the readers. If you have a distant relative, know something about a Bulgarian National Team, or have some pen pal that you could share please write to weanswer@skipost.com.

For those of us who are mostly "fast twitch" muscle, how can we improve what little "slow twitch" muscle we have? Can fast twitch be changed with training to more slow twitch?

The distinction between fast and slow twitch muscle is fairly simple. The overall force put out by the muscles are the same, but in the case of fast twitch the force will occur faster. Sprinters generally have more fast twitch muscle fibers than do distance athletes.

There are studies currently being done that are aimed at answering the questions you ask above. As it stands right now, there is little conclusive evidence that muscle fibers can be 'changed.' There are studies that say some of your fast twich muscle fibers may have the ability to become fibers that are fast twich in nature, but will function more slowely. The way to attain this transition is through more endurance-type training.

Enjoy the transition,
Justin Easter
Subaru Factory Team

By: Chad Giese
Subaru Factory Team

I know the summer is almost over, but lets face it, weather can be crazy these days and you never know what will happen. This summer has been a steamy one in MN with nearly 6 weeks of hot and humid weather. I mean wicked hot, brutally hot, no way to stay dry hot with temperatures in the mid-90's and dew points in the mid-70's to mid-80's! This is MN not the Amazon. In order to make it through the hot period with something still left in the tank took a little adjusting of the schedule and some extra planning. I don't care who you are, the heat and humidity can zap your energy. Maybe you won't feel it right after the workout, but there is a delayed effect that takes longer than it should to recover from. Here's what I payed attention to during the hottest period and what I learned along the way:

1) Train early or train late. Avoid the heat of the day. This means earlier mornings and later nights but you will be better off in the end.
2) Decrease the intensity. Interval sessions will take the most energy out of the system, keep your body temperature elevated long after the workout is over, and dehydrate you rapidly in hot weather. If you are going to continue with your planned intensity do so carefully.
3) Take a day off if you need to or if it is just too hot. This is the hardest thing to do for someone who is following a training plan, but will pay back huge dividends in the end. When it is 90 degrees at 6am you know it is going to be brutal, maybe too brutal.
4) Stay hydrated. I can't emphasize this one enough. Much of the problem with training in hot and humid weather is trying to drink enough water. Go into the workout well hydrated, drink often during the workout, and make sure you continue to drink throughout the day. The US Ski team put out a recommendation a couple of years ago and is simple to follow:

Pre: It is essential that the body reaches a state of hydration and has adequate glycogen stores prior to the commencement of training and competition. This involves drinking sufficient fluids in the hour/s prior to exercise so that your urine is clear and copious. Try to drink 8 - 16 oz of water 5 - 10 minutes prior to training or competing.

During: It is important to start drinking early in your exercise session. Aim to drink 1 cup (8 oz) every 15 - 20 minutes of strenuous exercise or 32 oz per hour. Don't wait until you are thirsty. If you are thirsty then you are already too dehydrated to perform at your best.

Post: Drink Liberally.

This isn't rocket science, but requires you to go more by how you feel than by what the training plan says. If you follow these simple and common sense tips you will have more energy when you really need it: in the Fall and Winter. Check out the full line of hydration products from Nathan Human Propulsion Laboratories.

Train on and train hard (but smart)!

Meet -Andy Answers

Andrew Gerlach, director of the Subaru Factory Team and Salomon Athlete Force, will be in Mlps/St Paul Sept 15-17 for the big ski sale weekend.
Visit Andy at the following locations and have him answer your questions and custom fit your skis and boots.

Thursday- Sept 15, 4pm-8pm Hoigaards www.hoigaards.com
Friday - Sept 16, 9am-3pm Joes Ski Shop www.joesskishop.com
Friday - Sept 16, 4pm-7pm Finn SiSu- www.finnsisu.com
Saturday Sept 17, 10am-4pm Gear West www.gearwest.com ___________________________________________________________

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

Why attend the West Yellowstone Ski Festival? Here are ten reasons to make your plans now:

· West Yellowstone's reliable early season snow
· Fall Camp Nordic ski clinics for beginner, intermediate and advanced skiers
· Trails groomed beautifully for classic and skate skiing
· Learn to spell Bemidji, Duluth and Minnetonka from real Minnesotans
· Demo the latest in Nordic ski gear from ALL of the major manufacturers
· The Rendezvous Ski Trail system is just a few minutes from your door
· An opportunity to share the trails with 2006 Olympians
· Because you can't see bison in Boise, Boulder or Bend
· A chance to watch the country's best compete in the NorAm XC Supertour races
· Ski lots of K's and eat more turkey!

The Yellowstone Ski Festival will take place during Thanksgiving Week on November 22, 23, 24, 25 and 26, 2005 in West Yellowstone, Montana. The event's highlights include a series of one, three and five day Nordic skiing clinics, the NorAm XC Supertour races, the Try It and Buy It Equipment Demo and an Indoor Ski Show.
For over 25 years, West Yellowstone, Montana has played host to cross country skiers during the month of November. There is no better place to start your ski season! Where else can you participate in clinics tailored to your level of ability and coached by former Olympic athletes and lifelong Nordic skiers? Where else can you watch world class racers in action, demo the latest in cross country ski equipment and share the trails with members of the US Ski Team and the Subaru Factory Team? The Yellowstone Ski Festival offers all of that and more!
It's not too early to start making plans for the upcoming season. Look for future articles for more information, visit www.yellowstoneskifestival.com or contact:

Jamie Greene, Yellowstone Ski Festival Coordinator
The West Yellowstone Chamber of Commerce
PO Box 458
West Yellowstone, MT 59758
406-646-9427
info@yellowstoneskifestival.com

Start your ski season in West Yellowstone, Montana!
___________________________________________________________

US National Coaches Conference and Coaching Education Summit

Lake Placid, New York September 24, 2005

Event Update: Goals and Schedule Released, Registration Deadline Moved, Coaches Education Materials Requested

August 19, 2005 - For Immediate Release
Contact Nathan Schultz 720.227.9400,
www.NatronNordic.com

The 2005 US National Cross-Country Ski Coaching Conference and Coaching Education Summit in Lake Placid, NY released its goals and final schedule today. The schedule, as well as registration and detailed information on the conference is available at www.NatronNordic.com. The 3-day conference's purpose is to present a wide range of relevant coaching information, discuss these ideas and find ways for the US XC coaching community to collaborate on a project to create a National Coaches' Education Resource. The conference requires registration, but the Summit on Coaches Education Resources on Saturday, September 24 from 6-9:30PM will be free and open to anyone.

Registration Deadline Moved Up
Additionally, the final registration deadline has been moved forward to September 9, 2005. Early registration at a reduced price ends Tuesday, August 23, 2005. The change was precipitated by requirements for lodging at the Olympic Training Center.

Goals and Schedule
The purpose of the conference is to present ideas about training, technique and athlete development from a wide range of sources while bringing together coaches from across the country to discuss these ideas and collaborate on how best to implement a new coaching education resource. Previous attempts at creating coaches education systems have tended to legislate guidelines on what coaches should be doing. We hope to bring a new approach where the function is to create resources for coaches' education where it is understood that there are many different ways to create capable skiers. To facilitate this, we will kick off the conference with the US Ski Team coaches presenting their concept of a National Development System (NDS), which focuses on athlete competencies rather than specific training methods. We will then discuss the NDS as a framework for coaches' education.

From there, speakers will present topics on intensity training, strength training, and technique. Each area will have multiple presentations which will focus on presenting their ideas, the reasoning and science behind them and specific ways to implement and test these ideas. Each session will be followed by time to question the speakers. We will then break into small working groups to discuss the topics and their relevance to specific age groups and the development pipeline. Each working group will then make a short presentation back to the entire conference.

Conference registration, compiled coaches' education materials and additional information can be found at www.natronnordic.com. Materials or ideas can be emailed to nathan@natronnordic.com.

_______________________________________________________________

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