Technique Tip

Over the years I have found the best way to improve my technique is to constantly find skiers that I think are technqiuely better than myself and follow them. By following them on the trail I can duplicate excately what they are doing and adjust my technique on the fly. As I adjust, I can gain a feel of what adjustment is helping my technqiue as I will find my pace increases with less energy expendature.

Hope this helps, as it has helped me from as far back as a junior when I started following all the local national team skiers around the trails, admittly I was working allot harder but my technique improved quickly.

Happy Trails

Jack

Roller Ski Technique

Boethius wrote The Consolation of Philosophy as he awaited brutal execution in a Pavian prison. Most scholars agree that the 5th-century text reflects his understanding of life, wealth and knowledge in relation to his looming death.

While that may be true, most scholars don’t know the whole story: Boethius also wrote about roller skiing technique.

Let’s face it: the transition from running to roller skiing can be rough. Be it your dull pole tips, the lack of brakes or a complete and utter disappearance of the balance you remember having just last year, the first few sessions of the season can be a challenge. At first, rolling down the trail may make you feel as though you’re in a 5th-century Pavian prison.

That’s where Boethius comes in. In his ancient wisdom, he tells us: “such adversity will befall you [and you] will perhaps give up practicing . . . and so a wise direction spares the man whom adversity might affect for the worse.”

In other words . . . sure, it’s completely normal to feel a little unsteady as you clip into your bindings. For the first two, three, maybe thirty sessions, your technique may feel a little flimsy and your balance may be off. But, don’t let it bring you down – take advantage of those early-season insecurities!

Odds are, as you get a feel for your roller skiing legs, you’ll naturally begin to take shorter, more frequent strides; you may develop a sort of shuffle technique to help keep your balance.

Great! Use that! At first, don’t worry about extending too far out of your comfort zone; instead, allow your strides to STAY relatively short and quick, concentrating on gradually making them a little more powerful. That high turnover rate that makes you feel comfortable as you roll along is the basis of strong technique. You will naturally keep your feet directly beneath you and your arms close to your body. And that’s the beginning of solid, efficient skiing!

Sure, it will still require some practice until you can fly across the pavement. Later on, you’ll want to concentrate on things like weight shift, abdominal crunches and working your triceps. But, as your confidence grows – and, don’t worry, it will – you will go faster with less energy if you also manage to maintain that high-cadence style that early-season roller skiing helps you find.

So, don’t despair. It may seem a little awkward at first, but “you have seen the form of both imperfect and of perfect good. I think he have now [shown] where this perfect happiness is to be found”

(Thanks, Boethius)

FAST TRAX CLASSIC TECHNIQUE:

DIAGONAL STRIDE: "FORWARD"

• GLIDE: belly-button follows ski tip / hips move forward / weight transfer forward to follow ski tip / aggressive belly-button follows ski tip for long glide with confidence to balance.
• RECOVERY: throw recovery knee & foot-ski tip forward / push knee to step forward with big gymnastics stride to open up hips like scissors / rotation with hips / only the ski tip slides forward on the snow / accelerate ski forward for soft airplane landing to put ski forward on snow / glide with weight on index toe & flat ski
• FORCE: collapse ankle & rapid explosion of knee to break foot / snap foot & kick wax down for grip, not back / relax kicking leg in follow-through.
• ARMS: throw hands forward "against" explosion of knee & foot / move shoulders forward & force triceps back / small abdominal crunch against pole push / separate timing for continuous propulsion = "pole-kick"

ONE STEP DOUBLE-POLE: "FORWARD"

• Advance kicking foot ski tip one boot length ahead of other ski tip / throw recovery knee & foot-ski tip forward AND belly-button forward to follow ski tip PLUS throw hands forward "against" explosion of knee & foot / only the ski tip slides forward on the snow / accelerate ski forward for soft airplane landing to put ski forward on snow / glide with weight on index toe & flat ski

DOUBLE-POLE: "FORWARD"

• Recover everything forward and risk to fall forward: hands, shoulders, hips & knees / plant ski tips further ahead for more poling power / when tips crunch contact snow collapse knees / aggressive abdominal sit-up to drive elbows down toward snow = abdominals "against" ski straps / snap triceps back "against" start line / sling-shot feet forward ahead of hands

DOWNHILLS: "RELAX"

• Stay relaxed & optimistic & breath / chin up: look forward with eyes fixed ahead on the path where you want to go / stay on outside edge of ski trail as long as you can to create the best angle of approach / outside hand forward / dynamic hand movements / bend knees to lower body center of gravity for more stability / popcorn fast feet with many steps / keep feet moving fast / push aggressive with outside foot / relax

Now that you’ve given it everything you have . . .

*Cue slow, quiet music here*

Well folks, there you have it.

In the past four months we’ve really run the gamut; we’ve gone from commentary on your golf game, to karate kicking trees, to used car sales and more than a couple references to cheese. For both skating and classical techniques, we’ve worked on a high cadence, forceful arm motions and an efficient glide. Hopefully all of that helped you to have a technically sound, super-fast, and enjoyable Birkebeiner.

And, with the end of the Birkie, comes the final technique tip of the season. After your big race, either take the time to enjoy the snow that’s still on the ground with some recreational (and technically suave) skiing or get an early start on the ever-closer running season.

Either way, put your toque on, get outside, and have some fun!

See you on the trails!

Paul.

So, this is it, Birkie time;

It’s time to put all of this year’s hard work to use – it’s Birkie time!

No matter what distance you are skiing next Saturday, your technique throughout the event will have significant bearing on your results. Unfortunately, in competitive and race situations, even technique that is normally spectacular often tends to fall to pieces; things like weight shift and pole recovery take a back seat to such other concerns as, say, oxygen intake. Especially in long distances, racing requires special strategies. To keep your medulla oblongata in check, concentrate on these three points throughout this weekend’s race:

1) Power Is Possible

Don’t be intimidated by the length of the race – you’ve been training hard, and you can do it! In an effort to maintain efficiency, use a normal, strong stride. Even in such an endurance event, be sure to concentrate on skiing with power: forcefully push the grip zone into the snow, contract your abs, and finish each poling motion with the triceps.

2) Get Some Glide

That being said, also be sure to take advantage of that effort – don’t forget to glide! Couple powerful contractions of your muscles with moments of relaxation. When fatigue sets in you can even let your technique stretch out a bit, slowing recovery time with the arms and legs to maximize the effect of each explosion of energy. Think Snap-Relax, Snap-Relax.

3) Ski Smooth, Ski Steady, and Ski Smart

Your technique can only be sustained if the body is – relatively –comfortable. So, in the first few kilometers after the inevitable burst off the line, let yourself fall into a sustainable tempo. Certainly, that means establishing a rhythm in terms of pace and cadence; while there is nothing wrong with the occasional burst of speed to wake up the body, a constant pace is preferred. But, that rhythm also includes breathing, hydration, and nutrition patterns to keep your muscles working their best.

And most importantly, as always, don’t forget to have fun!

See you at the races!

Paul.

Skating Tip

If you have a minute, go to your fridge and cut a decently sized piece of cheese off of the block before you read this week’s technique tip. Don’t eat it – yet.

Establishing a flow or a rhythm to your ski session not only makes getting out on the trails more enjoyable, but also helps you ski faster. You should feel at ease on whatever terrain the trail may entail; we have already dealt with techniques for steep climbs, rolling flats, and gradual inclines. But, skiing would soon become boring if it was nothing other than ups and downs. This week, we take on corners!

No matter if your turn is as sharp as a 5-year old cheddar or as gradual and soft as Brie, the method for negotiating corners remains. For the tactical skier, going around a bend is an opportunity to gain speed and momentum. By using a little strategy in choosing a line or path down the trail, it is possible to get through the corner quicker. The angle of approach is crucial: it is best to begin the turn at the widest point, as staying to the inside only promotes skidding, which does nothing but cause you to lose your grip wax if classical skiing and sap your speed if skating. Then, at the apex of the curve, cut to the inside. In doing so, you maintain a straight line through the corner, traveling the least distance with minimal complications.

Now, if you still have your cheese beside you, pick it up and eat it. Quite good, wasn’t it?

The odds are pretty high that, instead of popping the entire thing in your mouth, most of you took little bites as you ate. The same theory applies to your legs as you round a corner: it is best to keep your feet moving, nibbling your way through turns with small, quick steps. Not only will this constant application of force cause you to accelerate through the turn, but it will also bring improved balance and stability.

Hope that wasn’t too cheesy for you!
(I’m sorry . . . I couldn’t resist)

Paul.

Classic Tip

Just as we’ve seen the importance of proper arm recovery, so too is it important to quickly and efficiently get the legs prepared to apply power.

In the instant following the compression of your wax pocket in diagonal stride, think about driving the knee forward up the trail with power. This style of leg recovery gives you two speed-related benefits:

1) Increased glide
By putting a little energy into the recovery phase, you’ll get more glide out of each stride. Throwing the knee forward gives the ski momentum before it even contacts the ground and, with proper waxing, the ski can momentarily maintain that momentum. Especially on gradual climbs, you will find that even the briefest boost in glide substantially reduces fatigue.

2) Getting the hips on board
Proper weight transfer and hip position are crucial to diagonal stride (see Classic Tip #1 below). Consciously pushing the knee forward during recovery encourages the subtle hip movement that indicates proper weight transfer. This leads to improved grip in the power phase, as the skier is in a better position to compress the wax pocket.

So, if you’re not opposed to some extra rest without sacrificing speed or better grip, concentrate on having a powerful leg recovery this week.

Paul.

Skating Tip

In preparation for race day, you probably spend plenty of time waxing your skis: a base preparation layer, the wax of the day, and a powder or hardener are all often necessary. By the time you apply the wax, iron it, wait for it to cool, scrape, brush, and polish, you will undoubtedly have spent a good portion of your post-supper evening, not to mention at least a dollar or two of your hard-earned money.

Please, don’t let it all go to waste!

Thanks to the magic of physics, you go fastest when your properly waxed ski bases are in contact with the snow. The wax that you applied with such artful diligence helps you slide over the surface of the snow, minimizing resistance. So, during the gliding phase of your stride, you want to maximize the benefit of that wax. As you glide, flatter is better when it comes to your ski.

Body positioning is key to getting your entire base to touch the snow. Have a look at this photo of Jack in this weekend’s Alberta Cup race in Edmonton. He is just cresting the notoriously difficult and painful Esso Hill, transferring power from his left leg onto his right. Notice how flat his gliding (right) ski is? That’s because his body weight is fully committed to his right ski; his weight is entirely shifted onto the gliding ski. In doing so, he is making use of every square centimeter of his Ski Trab bases.

During your next training session, concentrate on making your ski as flat as possible on the snow. Think about gliding on your baby toe, holding your weight on the outside edge of the ski. And, if you happen to be skiing soon after a snowfall, take a minute to examine the tracks that you leave behind; during the gliding sections, you should see a track as wide as your ski.

Flat = fast!

Paul.

Classic Tip #3

You can go faster without pushing any harder against the ground!

It sounds like some sort of too-good-to-be-true used car advertisement, I know. But, there really are no catches here; an increase in classical speed and power costs nothing more than proper arm recovery.

The moments after the quick explosion of power with the poles have significant bearing on your speed. The timing of classical skiing links the movements of the arms and the legs, so the amount of time taken to recover the arm determines the turnover rate in the lower body. Just as it is important to crunch the abs and finish with the wrist in the power phase of the poling motion, so is it necessary to throw the arm forward, recovering back to the original position without delay. Obviously, and especially in the case of diagonal stride, the quicker the arm recovery, the quicker the skier.

Along with a rapid recovery, you still need to keep good technique. To ensure that you maintain a powerful 90° angle in your arms, think about throwing your elbow – as opposed to your hands – down the trail on each recovery. By pushing the elbow forward, your pole should land perfectly ready for the next burst of energy.

No down payments. No inflated interest rates. No phony warranties. Just fast skiing.

Paul.

Skate Tip #3

As it turns out, all of those push-ups, pull-ups and sit-ups that you’ve been doing in the gym do more than give you a Bay Watch worthy upper body. Your rippling abs, rock-like chest and bulging triceps are all important in the poling motion.

No matter if you are skate or classical skiing, the same basic poling principles apply. As per the usual, the technique is centered on quick, powerful, and frequent motions – in other words, a high cadence or turnover rate. To make that possible, here are three key points to keep in mind:

1) Keeping Things Tight:
Concentrate on staying tight and efficient. The goal here is to minimize the distance that the poles must travel in both the power and recovery phases. Your arms should be staying near a 90° angle, your pole baskets close to your skis, and your hands should not wander too far away from shoulder width. The more wobble you have, the less speed you’re getting.

2) Pole “In”:
As you power through, think about pulling your pole straps towards your chest rather than pushing them down towards your knees. Drawing the poles in puts the force of your effort in line with the trail, moving you horizontally rather than vertically. Horizontal force translates into your best friend: speed!

3) Use Your Cheese Graters:
The skier’s turtle shell, six-pack, set of speed bumps, abs – whatever you want to call them – are all too often neglected in the poling motion. By coupling the power phase of the arms with a quick contraction of the core muscles, you will find a much more efficient power transfer. Making a conscious effort to do a little crunch each time your poles baskets hit the snow will noticeably increase the acceleration of each motion.

A dreamy upper body AND going really fast? Now that’s a reason to ski – as if you really needed one!

Paul.

Holiday Technique Tip

This week’s technique tip involves the utilization of the facial muscles. It is a prolonged, static position wherein the skier draws the corners of their mouth backwards towards the ear, holding the lips in an upward-facing crescent. Depending on personal preference, this action may or may not reveal the teeth. This position is often returned to as the smile.

Let’s face it: this is a stressful time of year. Between the jam-packed malls, the burnt-out lights on the tree and trying to figure out exactly how long to put the turkey in the oven, the holidays can leave you feeling as though your goose is cooked. Fortunately, as a skier, you have a great way to get a holiday from the holidays!

There is nothing quite like a good ski to ease the stress of things. The combination of fresh air, sunshine, and a touch of exercise is sure to leave you feeling energized and ready to handle the season.

So, during the Christmas break, don’t worry about your technique. Simply get outside and enjoy the sound of your skis gliding across the wintry trail; give yourself a chance to relax during this hectic time of the year. Carry a thermos of hot chocolate to enjoy mid-session, take the time to watch a bird peck at a pinecone, or build a snowman on the side of the trail. Take the time to savor the technique you’ve worked so hard to acquire.

But, if you absolutely need to concentrate on some aspect of your technique, or if you positively need some training goal, try and make your smile as big and as wide as possible. You’ll come back refreshed, rejuvenated and even faster in the new year.

Happy holidays!

Paul.

Skating Tip #2

By now, I’m sure you have the power position under control. You are skating in a stabilized, controlled manner with a perfect stance. So, with that established, it’s time to kick it up a notch. Or, I suppose more accurately, to the side a notch!

The force in skating technique comes from kicking directly to the side. From the power position, it is a quick contraction of the glutes that moves the weight back onto the recovered ski, which should be directly beneath you and ready for action. The result is a rocking motion that shifts your weight from side to side as you push outwards.

Now, don’t get me wrong: I love nature. But, a good way to think about this as you are skiing is to picture yourself karate kicking the trees on the side of the trail. With each stride, concentrate on using the glutes to snap your foot into the trunks and quickly bring it back beneath your body. The stronger the snap and the quicker the recovery, the faster you’ll go.

Keep on kicking it!

Paul.

Classic Tip #2

A quiet classical skier is a fast classical skier.

We’ve all been there: you’re tired, your wax is so horrible that you wonder if you forgot to put any on, and all you can think about is how good supper is going to taste once you’re done the workout. As you get a little lazy and your diagonal stride technique begins to fade, the first thing you hear is the slap-slap-slap of your ski tails hitting the snow behind you.

Unlike skating technique, classical skiing demands that you consciously step forward; it takes you a lot longer to get anywhere when you set your foot down directly beneath your body. In short, that slap-slap-slap is the sound of you lose-lose-losing power.

So, how far forward should the foot contact the ground? Well, that depends on the terrain. On a long, gradual uphill, you can feel free to stretch things out. If the wax is good and your legs are feeling strong, it is only natural that your technique should open up a bit. And, it is equally natural that, as the hill gets steeper, you should decrease your stride length and pick up the cadence. Sometimes – such as on Retaining Wall Hill or the first bit of Esso Hill – it may literally feel as though you are running your way up.

But, no matter what the terrain, concentrate on keep those skis quiet!

You’ll be sneaking up on the competition in no time!

Paul.

Skating Tip #1

Over the next few weeks, we are going to put you on your way to a more powerful skating technique. Are you ready? Good!

Here’s how it starts:

1. Stand with your feet parallel and shoulder width apart.
2. Collapse your ankles, pushing your shins towards the floor
3. Allow your knees to comfortably bend, so that the tip of your kneecap is directly above your toes.
4. As always, keep your hips forward. They should be centered over top of your feet.

If all went well, you should be in a stabilized, comfortable position. Your ankles and knees should be flexed, almost as though you were standing in front of your computer wearing downhill ski boots. You should be standing tall; your chest should be open, your shoulders squared, and your abs should be ready for action. From here on in, we will call this stance the power position.

The power position is the foundation for solid lower-body skating technique. Whether you are going up a steep climb, cruising along a shallow downhill, or flying across the flats, the goal is to maintain this stance, as it allows the skier to utilize the strong and powerful glutes.

We will work on the lower body skating motions in the weeks to come, but during your next training session, see if you can hold the power position throughout your skating stride. Try it on any sort of terrain, both with and without poles. Remember: stand tall with your upper body, shins to the floor, knees comfortably bent, and hips over your feet. You should find less fatigue in your quadriceps, a more fluid turnover, and a pleasing increase in speed.

Until next time . . . keep it powerful!

Paul.

Classic Tip #1

It is probably the only similarity between a perfect golf game and classical skiing technique: whether you’re swinging a nine-iron or racing your training buddy to the finish line, it’s all in the hips.

I can’t help your golf score, but I do know that correct hip position is key to efficient classic skiing. The skier’s pelvis should be consciously held forward, almost as though being towed by a rope attached to their bellybutton. This will result in a more upright body position that has two important functions:

1. Making the wax work: Having the hips directly on top of the wax pocket when the ski is compressed allows complete weight shift onto the compressed ski, forcing the entire grip zone to contact the snow.
2. Increasing tempo: The distance that the ski must travel in order to recover dramatically increases when the hips fall backwards, resulting in a decrease in turnover rate and, ultimately, a drop in the skier’s overall speed. A higher cadence can be maintained much easier with the hips forward.

Don’t believe me? Check out this picture that my brother Patrick took at the Canmore World Cup last year.

Though it appears flat, the racers are going up the steep climb that exits the stadium on the World Cup course. Compare the hip positioning of Canada’s Beckie Scott (closest to the camera) to that of her competitors. All three women are in the power phase of their diagonal stride, but only Beckie’s hips are held forward in relation to the rest of her body. I remember noticing that Beckie had the quickest tempo and that her stride was the smoothest of anyone in the field of international athletes.

And, can you remember who won that race? Oh yeah, that’s right: Beckie did!

Stay warm out there!

Paul.