Friday, January 31, 2014
Thursday, January 30, 2014
Headed out for a ski around the course just as the snow started flying. Decided to do one pass around the full course with the exception of the Cow Pasture to keep the track visible. Some sections will be covered in a couple of inches of fresh powder as the real snow dump was coming down as I was going around. The classic track should be just barely visible but was not reset. Hope to get out again tomorrow to clean things up.
Wednesday, January 29, 2014
Finished setting the classic track late tonight. Did a couple of passes on all the skate loops and combined trails earlier. Hopefully it won't be blown in overnight. We'll try to keep up with the new snow and wind as best we can. Should be nice packed powder for the time being. Much softer now than the past couple of weeks.
Thursday, January 23, 2014
Wednesday, January 15, 2014
Monday, January 13, 2014
Sunday, January 12, 2014
Here's the info from the Rexburg City Website - we hope to have more details here soon!
The Cupid Cup Nordic Race is a freestyle race open to all ages.
The race will be held at Teton Lakes Golf Course. A 10K race will be held for ages 15 and up with a 2K race for kids 14 and under.
Men’s division, women’s division, and couple division winners will be recognized.
Kid’s age division winners will be recognized as well.
Competitors who register on or before January 29th will receive a race hat, race hats are not guaranteed to registrations received after the 29th.
Registration is available on Race Day from 9:00 - 9:30 am at Teton Lakes Golf Course. Race day registration is $30 for individuals and $60 for couples, the kid's race price stays the same $10.
You can find the registration link here:
Here's some good info from our friends over at SkiPost:
I'm a subscriber to the SkiPost emails, and had a question that might be worthy of a response :)
In the summer I'm a cyclist, and the goal in cycling - for ultimate efficiency - is to keep a high cadence. How does this transfer to skiing, specifically striding? I'm guessing that one should do "what feels right," but I find that if I'm focusing on a strong kick and long glide, but cadence slows. Should I be working to keep a high cadence?
Thanks for any reply, you guys do a great job, please keep up the good work!
Jon Engen goes into greater detail below. but one (large) difference between skiing and cycling is the lack of mechanical advantage in gears in skiing that you have in cycling. High RPM's in cycling are good and always obtainable because you can change gears and keep pretty much the same technique to maintain a set RPM. But in skiing you cannot change any actual gears you can only change technique. I feel most people do not glide enough and go to the next ski to quickly. (often because they do not work on their balance and a complete stride) If more people learned how to glide more they would enjoy skating much more ( and go faster.) Work on the big things first.
Andy at SkiPost
You correctly point out the importance of high cadence in efficient power generation on a bicycle. Without any numerical references, bicycle racers spin at higher frequencies than untrained cyclist for good reasons. Also, recent research shows that pedaling at slower cadence has its applications in bicycle racing. Keep in mind that cycling is minimally weight bearing.
Running is 100% weight bearing and each stride packs significant impact with the ground. As the forward displacement is minimal while on each foot, the quick turnover supports the "in-flight" travel better than longer strides. We clearly see elite runners move at quicker cadence than recreational joggers.
Although metabolically very similar to cycling and running, cross-country skiing is weight bearing and has the added dimension of gliding in a weight bearing position. Forward propulsion is generated with an impulse-momentum kick-exchange as an integral part of the glide, and all forward displacement includes ground contact. The whole body is at work with full foot to foot across-the-body weight shift in all classic and skate techniques except straight double poling. In other words, much more is taking place during each stride sequence than in cycling and running. Your priorities need to be:
- In faster fitness or competition style skiing, coordinate the posture, positioning and weight shift for sustainable, effective forward propulsion and work at a cadence allowing all these items to take place. Well trained athletes with advanced skill-set and overall physique will master a higher effective cadence than Joe Citizen skier.
- At slower speeds and lower output, maintain full movement, hold back on the forces put into each kick-exchange and maintain a swift, light rhythm.
- Your work frequency must be balanced with your skiing abilities, regardless where you are on the skill and fitness scale. Difference in body types, age, terrain, equipment, ski and snow conditions, etc., will also impact what is the most effective operating cadence.
In summary, good turnover makes for efficient aerobic continuity. However, the skier's priority in generating sustainable speed is using efficient ski motions; overall work efficiency is then balanced with a turnover matching the skier's skill set and physical ability.
I hope that helps - Good Luck!
Best for 2014, -jon engen http://www.xcskicoach.com/
Friday, January 10, 2014
Wednesday, January 8, 2014
Monday, January 6, 2014
I'm pretty familiar with refueling and rehydration while cycling but feel like I do a very poor job while skiing. I am wondering what you would recommend for refueling and rehydration on 10-20K training skate ski runs (easier when you can stop while training) vs. what to do while racing?
Refueling while skiing is necessary, but often difficult. For 10km events you do not need a feed but for longer than 15km and especially marathon events feeding throughout the event is helpful and necessary. It is easy to carry a water bottle with energy drink but in most colder days the bottle is likely to freeze by the time you need it.
For carrying 1 bottle (start with a warm energy drink to keep it from freeing 2 hours later) I like the Salomon 45 hydro pack because it is easy to get the bottle in and out .http://www.salomon.com/us/range/trail-running-bags-packs.html
We have had good success with Avex's Peco's insulated water bottle with Auto spout.http://www.avexsport.com/water-bottles/22-oz-pecos-autospout-insulated-water-bottle-540.html
After a bottle the next race option for a marathon is to wear a Hydration vest. Year's ago The Factory Team partnered with Nathan Hydration and made a complete line of freeze proof Nordic products but unfortunately they no longer make these. We like some of the minimalist packs that UltraSpire makes like the Spry if you add on the insulated tubehttp://www.ultraspirestore.com/Spry-Select-Color-SP13-p/ua052xx.htm
My favorite piece for bladder systems is the Camelback RaceBack that incorporates a Bladder to the 1st layer so it does not freeze and ads little bulk. http://shop.camelbak.com/mens-racebak/d/1016
Andy at skiPost