Week 6
Ride and Glide Newsletter
Thursday, December 11, 2003
Coach T. to Wed
Star Student
10 Weeks to the Birkie
married sometime this March in the Twin
Cities. They first met at Ride and Glide in
2001. Their first date was dinner of Chicken
Tikka Masala at Kitty’s this past March. They
are registered at Finn Sisu.
Quote of the Week
“I never use a heart monitor, I train by how I feel”
-- Thomas Alsgaard
How to Fight That Cold
Nutrient deficiencies can put you at risk for
infections. Learn how to use foods and
supplements to ski and feel your best.
There is now a vast body of evidence that elite
endurance athletes are at higher risk for
infections. To read the full article=>
http://www.masterskier.com/archive/0203preseason/ener
gyimmunity.html
Hank’s Pick of the Week
By Hank Carbone
Article about ski destinations in Marquette, MI area.
Excellent snow thanks to lake superior. This is the city
that hosts the Noquemanon Ski Marathon the last
weekend in January. Although Steve thinks I'm getting
kick-backs for promoting their race, I'm really not
(although I should for the publicity I give them...)
http://www.crosscountryskier.com/destinations_marquette
_mi_nov_2002.html
The website version of the popular Midwestern magazine.
It's a scaled down version of the print copy, but for those
considering a subscription, it's a good sampling of what
they include. They also have a calendar of events with a
specific link to the 2003-2004 XC ski race and demo
calendar.
http://www.silentsports.net
Love has found its way through layers of poly,
wool and capilene. The icy grip of winter
crossed the paths of these young skiers. Paul
Torniainen and Kitty Earl are engaged to be
For those who don't want to come to the wax party, The
Silent Sports Ski Demo Day will be held at Telemark
resort in Cable, WI on Dec 13.
Section
B
Members Only
Thursday, December 11, 2003
Name: Kitty Earl
Occupation: Physician Assistant, Family Practice
Other Sports: Running, cycling, backpacking, kayaking, just
started orienteering
Classic or Skate: Skate Level: Advanced Skis: Fischer
Favorite Race: Birkie
Favorite Skier: Thomas Alsgaard/Paul Torniainen
-- it's a tie
Favorite Junk Food: Anything salty after a workout
Favorite Movie: One Flew Over the Cuckoo's Nest
Most Memorable R&G Moment:
Classic skiing across the street
from the houses in Montreal, WI (Thatcher's January getaway
spot). Snow covered trees, heavy with a fresh layer of snow,
silence in the woods, narrow trail -- peace in motion.
How did you hear about R&G? Through Finn Sisu
What do you do when you’re not skiing or working? Spending time with Paul and friends
and family (of course)...anything outdoors, reading, getting involved in local political races, cooking
and eating, yoga, massage is always a favorite too.
Section
B
Members Only
Thursday, December 11, 2003
Name: Coach Paul Torniainen
Occupation: Packaging Engineer for General Mills
Other Sports: Running, Orienteering, Cycling, Canoeing
Classic or Skate: Both Level: Instructor Skis: Rossignol,
Peltonen, Fischer
Favorite Race: Lake Placid Loppet
Favorite Skier: Juha Mieto
Favorite Junk Food: Chocolate Chip Cookie Dough
Favorite Movie: Last of the Mohicans
Most Memorable R&G Moment: Enduring bitter windchills to ski
on a small patch of manmade snow at Como Park last year.
How did you hear about R&G? Steve Skarvan
What do you do when you’re not skiing or working? Spend time with my fiancée (Kitty Earl),
travel, work on the house
Section
C
Coaches’ Corner
Thursday, December 11, 2003
Intermediate/Advanced
Skate Group
By Steve Thatcher
Coaches: Steve Thatcher, Tom Harris, Paul Torniainen
It was snowing and blowing as we headed out to the
Glacier Bowl area. Before class I had broken trail from
the meeting area out in front of the building over to the
bridge area. By the time we got back out there it was
pretty much snowed and blown in. We all skied a few
easy warm-up loops from the meeting area to the bridge
continuing around to the Glacier and back to the meeting
area. Then we broke up into two groups. One group
worked on V1 and the other group worked V2 the entire
night and became the workout group as more people
arrived. We did forced V2 laps (V2 the entire 1K lap) and
balance drills. The conditions were very conducive to V2
work so we took advantage of it and V2's all night and got
pretty tired. Several people made some breakthroughs.
But the bottom line is V2 takes a lot of practice.
Classic Group
Submitted by Coach Jyneen
Murphy’s Law says that events occur at the most
inconvenient time. That happened this week when the
first big, and most wonderful snowfall coincided with a
shortage of coaches. No, they weren’t playing hookey;
they were excused absences. With members out in full
force, it was a bit harried. Arvid and I took the full classic
group out together, and worked on the staight-away on
the Glacier. Drills; west on one human-set track then
loop to return on the east track. While that gets a bit
boring for the more advanced skiers, it does allow us to
work with the larger group. I hope everyone got enough
personal attention. And a special thanks to Donna
Ernster for helping us out with special little things.
Some of us did experience the phenomenon known as
“icing-up”. This is a condition where ice forms on the
bottom of the ski, providing traction when and where it is
not helpful. Icing-up will inhibit glide, and will be noticed
by the skier as a sticking to the ground. You just can’t
seem to get any glide, or can trip you on downhills. Icingup occurs when the moisture in warm wax (or klister)
grabs fresh snow and freezes it into a lump attached to
the ski. (That’s not a scientific explanation, but close
enough for this explanation.) It happens frequently, and
of minor importance, when climbing hills in loose snow
(especially when herringboning); but can be corrected at
the top of the hill by shuffling, before starting a downhill
run. It also happens when newly waxed and warm skis
are placed directly on the cold, wet snow. Thus the old
directions to kick-wax your skis and set them outside to
chill while you get dressed in ski clothes. This night, I
was icing up on the glide portion of my waxless skis. One
explanation might be taking the warm skis out of a warm
car (although that has never been a problem before), or I
might have skied across a slushy area during the warmup. Or maybe I was just blazingly fast, melting the snow
underfoot and ending up with streaks of ice solidly frozen
to the ski. The only recourse is to remove the ice area.
Usually rubbing with a glove will do it, but other times
need more effort, such as a scraper or pole handle, with
special attention to the ski groove.
And while we are talking about kick wax, I feel that there
is a limit to what you can be taught about choosing kick
wax. Mostly, you have to learn from experience. Select
a wax in the right temperature range (it’s on the label)
and apply to your kick zone. If the kick isn’t right, modify
the application. Every brand of wax has subtle
differences, and you have to learn how it performs in a
variety of conditions. Every experienced classic skier will
have an opinion on kick-wax, based on their own
experience. What works for them might be insufficient for
you, because the ski and technique will also play a role.
Section
C
Coaches’ Corner
Thursday, December 11, 2003
Classic Group
Submitted by Coach Ed
YES!! The snow dances are working. We had absolutely
excellent conditions for beginner skate. The snow had
good slip and plenty of lateral control--with the extra
bonus --if you fell, it was a soft landing. We had a huge
group I counted 26 at one point. My apologies if you did
not get any individual attention.
It is really quite incredible --the improvements I have
seen. A few who struggled through the dry land and have
skied the last few times —-are well on their way to the
intermediate class. You guys must be practicing!!! I saw
some excellent skiing. Technique is progressing in leaps
and bounds!! Steve and I will discus an early graduation
for a few of you and get you in with people who can take
you to the next step.
Let’s review.
Skiing is a controlled fall! — We get cut off at the ankles
and catch ourselves with our poles. We saw a few
excellent uncontrolled falls as well!
When we skate we "center ourselves" by setting the ski
down right underneath you so that when you load the ski
your nose, knee, ski tip are all lined up in the direct you
are traveling.
Ahh little grasshoppers, we must become one with our
skis —I introduced the concept of Purposeful Poling—applying
the weight of a controlled fall Purposefully —- in an effort
to maximize forward motion.
1) Add momentum by swinging the arms forward —Throwing the cup of water on the person in front of you.
2) Hands end up shoulder height shoulder width.
3) Pole tips land shoulder width. Practice this by sliding
the poles forward sliding them along touching the hips.
4) Line up your vectors. Pole in the direction the ski is
pointing.
5) Poles dig in with Stiff arms —- to keep the weight
transfer from being absorbed in our bodies.
6) Add a little Stomach Crunch
7) Lastly — follow through with the arms
8) Repeat, repeat, repeat, repeat ................................
What technique is this?? 3/1 3/1 3/1.....Pole/push to the
glide ski, Pole/push to the glide ski, Pole/push to the glide
ski..................
Diagonal skate/single stick/birke waltz
1) Pole in the direction the ski is pointing
2) The push(legs) and the pole(arms) happen at the
same time.
3) Center yourself
V2 alternate/open field skate
Three parts
1) Swing to build momentum and to get out over the ski--putting you in the perfect position to begin the controlled
fall 2) Purposeful Poling (see above) Pole in the direct the ski
is pointing!
3) Push with the legs when the arm reach about mid way.
Ski ya later. Coach Ed
Section
D
Upcoming Events
Thursday, December 11, 2003
Sat, December 13, 2003
Wax Party & Potluck at Hank Carbone’s
January 1-4, 2004
New Year’s Road Trip Jan 1-4
January 24, 2004
Noquemanon Ski Marathon
http://www.noquemanon.com/
January 31, 2004
City of Lakes Loppet
http://www.cityoflakesloppet.com/
February 7, 2004
Hayward Lions Pre-Birkie
February 8, 2004
Mora Vasaloppet
http://www.vasaloppet.org/
February 21, 2004
American Birkebeiner
http://www.birkie.com/