Have Fun! Smile

Don't touch me there.

Here’s a goal for the Birkie: A Big Smile on Main Street.
The Birkie is a big event and I hope everyone enjoys being part of it. We all want to do our best but frankly I remember very little of my best race there. Ask me about 51 degree year or the time it snowed 8 inches the night before, yea I remember that, minute by agonizing minute.

This weekend looks pretty good. It will be cold but we have dealt with that before. The snow is fast and firm so the 10th wave sugar snow will stay in the 10th wave. (For those in the 10th wave it will provide good motivation to get out of the 10th wave). The lake will probably be plowed but that has been done before. The course should be pretty open with the classic skiers and the skaters separated past OO. There should be more room to maneuver so pacing will be even more important.

Waxing should be pretty easy. The biggest concern is for Birkie skiers having the wax erode. Top skiers are using FC7 (cold Cera) over HF6 and later skiers are looking at HF7 with a HF6 cover. For those who don’t care LF6 or 7 should be just fine. It will be fast for EVERYONE! Don’t sweat the wax. Classic skiers will probably need a klister base (Toko Green, Swix Green) put on thin and smooth with a cover wax the day of. My source says it is very abrasive but fast. Try not to snowplow (all skiers) as it just scrubs off wax in addition to slowing you down.

Dress warm and have some throw clothes for the start. Warm drinks before helps warm your core and get you hydrated as well. The hydration process starts now. Keep your tank full till Sat.
A couple things for your day. In addition to dry clothes (hat and gloves) put the following in your drop bag. Ski slides or sleeves. It is a pain to carry loose skis around. Shoes for after the race, ski boots are not meant for hiking. Some cash, those brats at Angler’s are even better after a marathon. Disposable camera, your memory ain’t what it used to be.

We had a good last 20 weeks and it does not end at the Birkie. March skiing is so fine. Fast, firm and warm. Everyone looks ready and improved this year. Be confident as you ski, keep your head up and I’ll see you on Main Street….smiling.

Talk to you soon.

Helper

Luger

Inconspicuous George

What’s in a number? A lot if you are a Birkie skier. Ten seconds a kilometer does not sound like a lot but it makes an Elite wave skier out of a first wave skier. I believe anyone can ski 10 sec/km faster by doing one simple thing.

LOOK UP

If you look at the best skiers they invariably are looking down the trail. It does a lot actually. In the simplest sense it opens up your windpipe, you get more air. Technically you tend to “follow” your eyes which puts more weight forward and over the gliding ski, you carry your speed better and longer. Tactically having your head up makes you conscious of what is coming. If you are traversing a flattish section and you see Bitch Hill coming you might want to save your arms a little. Watching others ahead gives you an idea of what’s coming…and who to avoid! On downhill’s looking farther out is critical. At 40kph things are happening fast. If you have a few seconds to react you stand a much better chance of being a non-event than a good chuckle for spectators. If nothing else you will look better in the photos and say what you want, looking fast is better than being fast. I always ski better when people are watching.

There you go. Eight and one half minutes absolutely free. As you cruise up Main Street think about having to go back a couple k’s on the lake. Yea, that would be fun.

Things went well last night. As Steve’s HRM shows it was not too easy. Lots of good things coming together. I predict good things at the Birkie.
The Stump Farm Classic is on for this Sat. See http://www.ashwaubenon.k12.wi.us/NewFiles/pdfs/hs/athletics/ski/2009%20Stump%20Farm%20Entry%20Form.pdf for the entry and info.

The snow is still there but icy. I think we will get it back but what a weird way to go. The good news is that from here on out it is mostly a taper anyway so no need to panic. We have our Birkie Wax Clinic Tonight at 7:00pm. We talk Fluor’s and more. Wax can give you another 10 sec or more per km. I’ll take anything. Speaking of numbers http://www.youtube.com/watch?v=AiY_QxjsgN0 this always was good for a couple seconds.

Nice night. We will wrap up the year with a softer workout next year and some goal setting. We have 34 more skiing days, get out and enjoy them.

A Thing of Beauty

“will skiing make me as beautiful as you” asked Wallace. Not in your case but one can find inner beauty in anything. Now that’s deep.

What a week. Records were broken. 300 dips, 100 ab crunches and Andy skiing the outer Neshota loop 25 times! We are closing in on the Birkie and this will be the absolute last chance for an OD ski before the race. If you are doing Mora this weekend you can expect pleasant conditions and locally the forecast is for a warm weekend so you may want to start early.

As you know the snow is old, somewhat dirty from debris and icy in spots and that is hard on wax so stay up on it. You want fast skis now and keeping them saturated is important in that regards. This is also a good time to experiment with clothing as we are all across the board with temps. I skied today at 0F but expect to see 40F by weekend. What a swing.

Next week we will work on a little softer elements but expect a workout. This is the time to refine and focus your technique as we start to enter what is probably the best skiing month. The late season conditioning, snow and warmer [?] weather make it easy to get out. Everyone looks to be in pretty good shape and judging from the efforts I would expect a strong showing at the Birkie.

Get out and ski this weekend and for you deep thinkers this was voted “most deep” cut http://www.youtube.com/watch?v=i2I0UHcrWoo by James Blunt. He and I get mixed up a lot but that is a cross that I must bear.
Flick a Stick until next week at 6:00pm

Battle of the Backs

Climbing uphill to the Bottom

Like a beagle on the scent of a rabbit Corey was doggin’ Andy both this weekend at the BSG and last night in class. Everyone needs a goal and for Cory just knowing that Mr. Cottontail is just ahead was all the juice he needed.

The conditions were tough for anyone doing the Noque or BSG this past weekend but despite slower than average times there were solid efforts. Skiing in cold conditions require more preparation, from the skis to clothing to pre and post ski protocols. The “practice” makes it easier. Remember the Birkie the past two years started below zero, it could happen again.

We talked a lot about uphills this year and it makes sense, you spend on average 60% or more of your time is spent going up. The hill that takes 10 seconds to come down may take a minute to climb. Skiing is about going uphill and it is about energy conservation, saving you for the next uphill as all hills are hard. Case in point the last climb into Duffy’s Field on the Birkie trail. http://www.birkie.com/assets/NewElevationsMap.pdf
By itself it is moderately hard but at the end of a tough day it is brutal. I have always thought that if you skied that hill well you would have had a great day. The reason is that you probably paced yourself well enough to get the job done one last time. Story time: One year climbing that very hill I was alone between the leaders and the chasers when I could see Bob Treadwell with his blue US Ski Team suit up shuffling up that hill. I knew that if I could catch up before the top he was mine, the issue was he knew it too. Having Bob up ahead was enough as I went around him on that big sweeping bend as you exit the woods into Duffy’s field, he let me go with a grunt and I never saw him again. Skiing strong uphill is its own reward, pace yourself before you get there. This helps me; http://www.youtube.com/watch?v=X-GmcGRabIc

Nice strong night last night. Thank Dan for the 250 dip suggestion. Steve said he had more to give but his HRM say's it was pretty hard. With just over 3 weeks to go until the Birkie you really need to get that last OD session [or two] in. That and some specific strength work like double/single poling the tracks and solid V2 sessions. Expect a good hard night next week and keep up on your waxing. This cold and hard snow is a real wax eater and the hardness of the base is very unforgiving on poles when you land on them, we have had three broken in a week! See you on Tuesday.
The South Will Rise Again

Let Me Follow Up on That

What is this?

0
------
BS
MS
PhD

Answer: Three degrees below zero. It is also what skiers can expect this weekend at both the Noque and the BSG. MQT is forecasted to have 100% chance of snow Friday combined with 0 to low single digit temps. Wausau is expecting to possibly see snow but even colder temps overnight dipping into the -5 to -10 range. See http://forecast.weather.gov/MapClick.php?FcstType=text&TempBox=1&WindBox=1&WeatherBox=1&PoPBox=1&textField1=44.519&textField2=-88.02&Submit=Submit&MapType=3&site=MPX&CiTemplate=0 for weather. MQT zip code is 49855.
The good news is that with the new snow and cold temps you should get to enjoy the race even longer [positive affirmation]. Here are the things you need to do for the race or that long OD ski you have put off.

Wax: We are putting on a layer of CH/LF6 brushed out well. Then we put on a layer of CH/LF4 [follow the cold wax protocols] and brush heavy with horsy hair brush, chill the ski and brush again. Polish with fine fibertex or fiberlene. The [only] good thing about these conditions is that no-one will have too much better skis; it is not a wax race!
Clothes: Have “throw clothes” and dry clothes for after. Do not dress too heavy as once you start to sweat excessively you will get cold. Bring a balaclava and a hat. Dermatone for exposed skin helps frostbite prone areas.
Tactics: At the Noque the climbs are in the first half [mostly]. You will be cold, Pace Yourself. At BSG it is a more even effort but remember that no race is won in the 1st Km. OD skiers make this a dry run for when your race ends up below zero.

Everyone has done this before. Pay attention to details, relax and this will be a non-event. You have done stuff like this before, just another day in the park [a cold park].

Class went well, see Steve’s HRM graph. We talk about finishing the stroke and perhaps a way to get that feel is by free skiing, skiing without poles. You are forced into a better follow through and it has a direct translation into when you ski with poles. Go to http://www.youtube.com/watch?v=brGZlZkCwyk and watch this video about free skiing. Note the big push, the extension and the finish. Watch it a few times. Do this on flat terrain in fast conditions. When you get to the point where it gets easy do some modest hills. Best of all its fun, really!

We did see some good efforts last night. Now it’s time to ski. Have fun, ski fast, long, smooth and learn from it. Sam was [5 years old] was on top of his game and recommends this for getting pumped up http://www.youtube.com/watch?v=xV_-u9sxYZM&feature=PlayList&p=2586D0AA73F3B0AF&playnext=1&index=6 Get out and train up this weekend. We will see you next week at 5:59:47.

Dorothy, I found your shoes.

Break My Heart

The air is cold but the intensity was hot last night as the group turned up the focus and the motivation. The best news was that nearly everyone finished nearly all the efforts. I am big on doing things to completion, whether it is yard work, skiing or even technique.

In skiing all techniques have a start and a finish to the stroke. In my mind they are the most important parts of the stroke. An example might be the initial pole plant. If the angle of incidence [the angle you place the pole at] is correct you can assume correctly that the follow through will be right as well. Likewise the finish of the stroke is important. Take that same pole swing. If traveling faster, say on a flat fast section of trail you may opt to increase follow through and use the resulting slower tempo to enhance your glide. If you are heading uphill you would want to retard arm swing in an effort to increase tempo and maintain momentum. The hard part that there is not just two speeds but rather a continuum, the way we start and end a stroke is continuously variable. That’s why it takes years to master skiing, it is always changing.

I have talked about the end of the stroke as finishing the stroke. It is hard to do when you’re tired but anytime you complete any stroke with an explosion rather than a whimper to set yourself up for a better following stroke. [remember the knoll] Go back to the December 23rd 2008 post at this blog and stare at the photos of Ivan and Kikkan http://incomp-mark.blogspot.com/2008/12/working-on-chain-gang.html . See the bottom of their skis. The follow through is spectacular. Now note that they are traveling at a sub 2:30/km pace but the idea is correct, a strong finish leads to a strong beginning.

It was a super night, everyone did well and I felt good. We did not have to defibrillate Joe although several women at the nursing home would like to give him mouth to mouth. It makes me feel so good I want to http://www.youtube.com/watch?v=-gLGQAhjPno .

Congrats to Dave on his 100km day. Everyone should do one someday. In the meantime the temps should moderate by the weekend so no reason not to do that 3-4 hour ski. Stay warm, experiment with clothes and we are a go at 5:59 next week.

Look, I see a balloon.

Sweat!

Cute

Getting funky


I will eat you now!

T-Rex was a Sissy

Egodrive is so cool. Take two big guys, throw in a gallon of testosterone and a healthy dose of taunting and you have T-Bone [Tony] and Tyson in a rope pull to the death. I might have to get them a chain instead of that 3000 # test rope!

It was a big night for the group. Lots of milestones were met and for some, real breakthroughs. 200 dips in rapid fire succession is no easy task and while it does not feel like it "demonstrate-able control" is much more evident. I would like to see some more basics next week like hand/arm posture and explosive power but the dexterity of the group tonight was quite good. Lower leg mechanics were well done and we will continue that. Nice.

It was snowing again as we left (you're welcome) and the forecast is for a couple inches. It should make for great skiing as the old and the new get blended together. Temps are going to be cool making everything fast and firm. If you did not do your over distance ski last week you need to get going now. 3 - 4 hour ski at level 1-2 [60-65% of max] with minimal or no stopping. After your OD workout is complete [not the same day] you may want to do some specific strength work. Double poling, single poling, free skating w/o poles and Steady state V2 skiing come to mind. These should be shorter 20-40 minute efforts in minimal or moderate terrain.

This icy snow is scouring wax right off skis. Cold, icy desiccated snow is fun to ski on but a real wax eater. Keep up on your waxing. A fast base is one that is used a lot and waxed a lot. We are having a wax clinic for the basics of hot waxing this Saturday at In Comp. See www.incompetition.com for details. We are seeing lots of damaged skis caused by waxing. It is not that hard but it helps to see it done before you cook your ski especially with the colder waxes we are using now.

Remember to keep those trail reports on www.skinnyski.com coming. Those are really valuable to each other and a great way to introduce new words to your lexicon. (Snice, Skitriffic, snippery and more) Many of you are beginning to show signs of being cool but for others it is like a funeral http://www.youtube.com/watch?v=7AIE1vz90B0 (I played this at Wis Solo Ensemble contest in high school) and then I found some video of Andy (watch the whole thing, you can see the resemblance) dubbed onto what the King of Cool feels is total. http://www.youtube.com/watch?v=TgJA7lPkb1o Total what? If you have to ask, well...........

Anyone who had not received their jacket please email me at incompetition@tds.net so we can get the second printing done asap. Check out Steves HRM output, it looks hard, even on paper! It resembles the elevation profile of Firetower Hill. Good night tonight. You should feel good about feeling it, more or less. Next week at 5:57pm. SO2