Dear SkiPost;
I've always monitored local weather conditions before choosing the wax of the day, and this is air temperature/humidity. For kick wax, I'll sometimes place a
thermometer in the snow, but I figure for glide wax, the air temp is close enough.
Using the wax wizard, it asks for air temp- not snow temp. Are Swix waxes based on air or snow temperature?
Thank you
Hello,
Swix waxes do use air temperature as a guide for which wax to use for the given day, but snow temperature does factor into which glide wax you use. It is not uncommon for snow temperature to change at a different rate than the air temps. One good example of this is at Soldier Hollow where there is a lot of man-made snow. Man-made snow will often act as an insulator, and keep cold air trapped in the snow while the air around it changes quickly. In this case a colder wax will probably out-glide the warmer waxes that reflect the air temperature.
It is always good to have an idea what your snow temperature is, and how it changes compared to the air. This will give you one more tool to help you make the right wax decision for the given day.
Hope this helps you glide past your competition!
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| Race Report and Suunto Graphs |
Below is a race report from Noquemanon Winner, Michael Sinnott. The graphs at the bottom represent his heartrate versus the race altitude, and his heartrate versus EPOC by using his Suunto t6.
The Noquemanon was my first marathon of the year, so I wanted to make sure and race it smart. Thus far, I’ve had a problem with starting races a little fast and fading at the end. In a longer race, this can be catastrophic. My plan was to start conservatively, and then ramp it up to grind the other racers down. If need be, Id try to stay fresh enough for a sprint to the line at the finish. I hoped I wouldn’t lead the whole thing, but knew I would need to do a majority of the pulling.
From the get-go (mark 1), I led the race. While I tried to keep it smooth, I still went out a little fast and quickly dropped the entire field except three other racers. I stayed out front, for maybe the first 10km, before someone came by me to take over (mark 2). He led for about 5km or so, and I could tell difference in pace was substantially lower. At least, I was not working as hard. After he slowed for a feed, I re-took the lead (mark 3). This picked up the pace for a while. My skis didn’t have the kick that other people had, but I had much better glide. This was a predominantly double course, so I chose my skis this way on purpose. However, it meant that in the hills I was losing a little time, and I fell back into third place (mark 4). After about 5km of very easy skiing, I felt completely refreshed. I thought I could re-start the 50km with little ill-effect. That’s when I decided to take things into my own hands, and charged back to the front (mark 5). I put in some hard double poling to get the pace up again, and to wear down the other three guys. When we came to a feed station, I noticed they all slowed way down to maximize their feed time. I knew there was little in the way of hills for the rest of the course, so I put in a surge to gain some separation (mark6). This was my chance to get out front and use the fast skis to build a lead. It worked beautifully, and I just built on the lead from there. I kept the pace high, but still not fast, keeping enough energy in the tank for a possible push in the end if I were to be caught. My feeling was that it’s better not to bonk in a race I am leading.
As far as effort goes, it felt easy and controlled. I never pushed into my L4 range, and had ample recovery at times. It was a good race for feeling out the 50km effort range, without draining me physically. There should be plenty more available in the future.
Heartrate vs. Altitude
Heartrate vs. EPOC
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By Michael Sinnott
Saab Salomon Factory Team
The first half of the season has come and gone. It was cold, warm, snowy, and dry, but it’s gone, and it’s not coming back. Now, we look forward to the second half and what may come. While the weather itself is unpredictable (forecast? HA!), there is a significant change worth preparing for- the longer races. For many skiers, the second half of the season marks the turn from shorter races, to the longer marathons. It’s rather strange, when you think about it, that the same athletes who race 1 km or 10 km also venture out for 50km. Imagine Usain Bolt jumping in against Bernard Lagat, or even Paula Radcliffe. Yet we, the brave winter warriors, do it all.
With a race so long, it’s worth putting in the extra effort to be sure you are ready. This may include trying some long OD skis of 3 or more hours. Go wild, and learn to ski smoothly for a long time. Try a 50 km ski at an easy pace, just to practice going that far. For the actual “going hard” part, I think one of the best ways to prepare is to do shorter distance races. Just as we practice intervals of 3, 5, or 7 minutes for a 10 km race, use the 35 or 40 minute races to build your body’s endurance for the marathons. There are a couple reasons for the practice. One, the body physiologically needs to adapt to racing. How many people do you know that “race themselves into shape?” It’s a great way to go, as far as endurance is concerned, although not in the long run. Imagine starting from a higher place of fitness. A person already in shape will continue to grow and evolve physiologically into an even more honed skiing machine. Thus, when its time for marathons, you’ve gone past the basic fitness of training and into the realm of race-shape. The bonus to doing shorter early season races is the mental practice. Races can be stressful, and taxing. It’s best to do a couple races just to work out the mental kinks of preparing yourself- calm the nerves. Then during the race, you can try different tactics, and learn just what you are made of.
So you are in shape, and ready to tackle a marathon, but you’re nervous because a marathon is daunting. And let’s face it, a 10 km hardly stakes up. I have found two things especially useful. First, do not be intimidated. Sure, the marathon is long, but you’re tough. There is a lot of race ahead, and plenty of time to make up for mistakes. There are feeds if you bonk; there are down hills to rest. There are hoards of other people to pace off of. Don’t be intimidated, just enjoy it. Second, start off easy. It can be tricky to find the right pace, especially in a mass of people who are all anxious. But as I said before, there is a lot of race to make up for the mistakes. Ski into the race, and try to ski the last half faster than the first half. There’s no need to overload on lactic acid with 48 km to go. It’s more fun to finish hard, beating that guy you struggled against all race, than to walk across the line.
Finally, if at all possible, use the first marathon to learn. Some people only do one, but doing multiple has its advantage. Learn what pace works for you, build confidence, practice feeding, learn to dress right, yada, yada, yada. There are innumerable things to learn during every second of a race. Think how long you are out there racing, then think how many seconds of learning that translates to.
The second, and longer, half of the season is here. Enjoy it. Revel in it. Ski a marathon. Go big.
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| SWIX Wax Reports - Weekend 1/30/09 - 2/1/09 |
Saab WXD
Our engineering innovations have long given Saab owners an exhilarating driving experience like no other vehicle. Our list of accomplishments just got longer.
Introducing Saab Cross-Wheel Drive1 (XWD) — one of the most advanced all-wheel drive systems ever built. It reads the road 100 times per second, continually changing the torque distribution without waiting for wheel slip to occur. The result: better acceleration, greater stability and enhanced performance, all while maximizing fuel efficiency.² All of which make Saab 9-3 Sport Sedan and SportCombi incredibly fun to drive.
See an online demonstration of Saab XWD at saabusa.com. Or, better yet, stop in for a test drive today to experience.
Disclaimers:
¹ Saab XWD is available on either the Saab 9-3 Sport Sedan or 9-3 SportCombi.
² EPA-estimated mpg 18 city/26 hwy (manual).
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| Events/Clinics/Announcements |
Waterville Valley, NH
Saab Salomon Factory Team member Justin Freeman will be hosting two clinics
Feb 15 at 10 AM (subject to change)
Skate technique and training clinic.
________________________________________________________
CXC is happy to work with SkiPost in offering the following products to
help make this year faster than last! Your purchases and support will help
shape the future of Nordic skiing in the US.
TRAINING LOG FOR ENDURANCE ATHLETES. LOG IT! - NEW
Provides a template for recording daily training throughout the year, broken into 13 four-week periods, interspersed with photos and stories to inspire your training. Take advantage of the introduction to help build a plan for your season, then record and adapt your training over the year as your fitness progresses. The log is written by US Ski Team member and with forward by US Ski Team head coach Pete Vordenberg.
CXC ACADEMY (WEB BASED) – NEW
Training plans for high school, Junior Olympics, college, elite, masters and Birkie skiers with daily workout examples. Video of technique progressions, ski specific workouts, interviews and other useful materials.
“CXCAcademy.com is one of the best things to happen to XC skiing in the United States. Anyone who participates is truly rewarded with excellent training programs and technique examples”.
CROSS COUNTRY TECHNQIUE FUNDAMENTALS (CD-ROM)
This CD lays the foundation for both Classic and Freestyle techniques on which we can build a consistent technique program that will continue to develop great cross-country skiers for years to come.
WAKE UP! IT'S TIME TO TRAIN (DVD)
70 minutes of exclusive interviews with US National Team coaches, drills and
technique, fitness testing, sports physiology, core strength, training volume, intensity levels, race footage, and much more.
X-COUNTRY (DVD)
The inside story on one of the toughest sports around by top World Cup racers.
COMPETITIVE CORE TRAINING - REAL TRAINING FOR REAL ATHLETES (DVD)
Competitive Core Training provides the exercises and workouts that will help athletes of all ages, abilities, and sports develop a strong, flexible core that is essential to athletic performance and success.
Visit the CXC Store at:
www.cxcstore.com
and CXC Academy at
www.cxcacademy.com
_____________________________________
Ski and Tea
is a women's year-round ski-specific training group in the Birkie Trail area (Cable, Hayward, Seeley) founded by Linda Cook and Juli Lynch. Our group goal is to have every woman who comes "Be and Feel Successful and Proud To Be a Skier!" We are a mix of abilities and ages with a motto of "No Woman Left Behind!" Our first day of training together was January 4, 2008 with 8 women showing up. We now have over 104 women on the mailing list for our weekly newsletter.
The next clinics scheduled are:
Ski and Tea Hosting Clinic #5 With CXC Elite Women Clinicians Maria
Stuber, Kristina Owen, Jojo Winters, and Heather Zimmerman
Wednesday, February 18, 2009
00 Warming Hut
8:00 - 12:00
Cost: $50.00
Updated Clinic Description:
Beginner, Intermediate, and Advanced Instruction in both Skate and Classic Technique. This clinic will be special in that four of the CXC Elite Women will be present to help out. Participants will be split up into smaller groups and will have the option of focusing on skate only, classic only, or both techniques. Most of the fundamentals learned at previous clinics will be reviewed; however, the CXC ladies have come up with some new, innovative ways to help you ingrain good technique. Afterward, all participants are invited to join the CXC Elite Women for an optional Birkie/Korte race strategy question and answer session at Mooselips coffee shop in Seeley, WI. This Clinic was to be led by CXC Elite Skier Caitlin Compton. However, we are proud to announce that Caitlin made the World Championship Team and will be traveling to Liberec (Czech Republic), to compete at that time! The Clinic will be led by the other four of our CXC Elite Skier Women! Congratulations Caitlin and thank you to Maria Stuber, Heather Zimmerman, Kristina Owen and Jojo Winters for stepping up to the plate, and to Ski and Tea for helping these Women accomplish their dream and goals. All of the revenue for these clinics goes to the CXC Elite Skier Women to help them pursue their dreams and goals!
Contact Linda Cook for registration information - lpcook@chibardun.net
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The Equinox Ski Challenge
March 21-22, 2009
Rendezvous Ski Trails, West Yellowstone, MT.
www.equinoxskichallenge.com
Relay team or solo / 6, 12, or 24 Hour / freestyle
Sam Newbury
(406)-209-3533
equinoxskichallenge@gmail.com
THE 3rd ANNUAL EQUINOX SKI CHALLENGE: How Far Can You Go?
The Equinox Ski Challenge is a season finale of a nordic ski race to be held on March 21st and 22nd at the Rendezvous Ski Trails in West Yellowstone, MT.
Similar to the 24 Hour mountain bike races, skiers complete as many laps as they can, either as a solo entrant or on a relay team in the 6 Hour, 12, Hour or 24 Hour division. Team can be composed of 2-8 skiers. This event is ingrained with camaraderie, challenge, and commitment to the well being of the local community.
The course is a rolling 9 kilometer loop groomed by Doug Edgerton and is located just 100 yards from several hotels. Toko will have a wax technician present to help skiers wax for the changing conditions. A warming hut is also available at the start/finish. The current 24 Hour soloist record is 326km set by Snorri Einarsson in 2007. The 24 Hour team record was also set in 2007 by a trio from Big Sky, Montana at 395km.
This event is dedicated to supporting local organizations that are keeping our communities mentally and physically healthy. For the third year in a row, the Equinox Ski Challenge will donate a portion of the proceeds to the West Yellowstone Ski Education Foundation and to Manaia Youth Programs. Participants can also earn raffle tickets by bringing food donations for the West
Yellowstone Food Bank.
The festivities will include a potluck with beverages on Saturday evening and an all night bonfire at the start/finish line. Complete details, race updates and online registration are available at www.equinoxskichallenge.com
How far can you go?
For more information contact:
Sam Newbury
Equinox Ski Challenge
P.O. Box 184
Bozeman, MT. 59771
(406)-209-3533
equinoxskichallenge@gmail.com
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| Saab
Team Vehicles
Skis, Boots, Bindings, Technical Wear
Wax, Poles, Tools
Eyewear
Heart Rate Monitors
Media
Racewear
First Layer
Signature Grinds
Tires
Skis, Boots, Bindings, Technical Wear
Saab
Team Vehicles
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