Author Archive | Adam Terko

The races ended…now what?

We currently find ourselves in a strange place…usually there are several “end-of-season” races to look forward to at the end of March, from the Spring Fling and the NE Club Relay Championship to the Junior events like Eastern HS Champs.

However, the Coronavirus has put a halt to pretty much all of that. While this abrupt end may get you down, it’s important to think about how to close out the season and prep for the coming one!

1) Reflect on the past season. Right now is when things are most fresh. What went well, and how will you keep that going? What do you need to work on, and how can you plan and execute the right changes going into 20/21?

2) Ski as much as you can even if it’s not perfect. With the end of March being the “true” end of season (most MNC training logs start with April 1 being the first week of the “new” year) you should be trying to ski as late as possible…stretch the shoulder-season out and it’ll mean less wait between snow skiing and rollerskiing…that means your technique gains and snow-feel will translate even more to the wheels. Just like we seek out early snow at Thanksgiving and even times before that week, you want to seek out late snow whenever possible.

3) Introduce running CAREFULLY especially if you are racing a season of track at school. For many, it has been quite some time since the last real running workout or intensity, let alone easy distance. It can’t be overstated how slow and progressive running needs to be in order to prevent injury. Start with 1-2 miles or 20-30 minutes at a time. This seems so small for some of us…but it’s what is needed. Increase by 5-10 minutes each time, and start by running every other day, not every day. Don’t start doing intensity or intervals until 2+ weeks of running.

Many years, Nordic athletes have almost zero break between the final races of the ski season and the first track practices of the year which inevitably seem to just involve hammering out intervals and repeats. Since we are ending the ski racing early, it means a more natural and healthy amount of time to rest and then build up into running shape.

4) Don’t hold back on strength since now there aren’t any races to taper or peak for. Strength is one of the first elements of training to “detrain”. More bluntly put: if you don’t do any physical activity, it is your strength that will be first to diminish (next is your high-end speed and race-type aerobic capacity, followed at the very end by your base fitness and “level 1” training ability). Great exercises to focus on in the spring are lower-body and stability exercises, which will help prevent injuries from running. Don’t forget your band/hip exercises!

Hot days of running and bounding will be here before we know it!

Junior Nationals Update

Our group all flew out to the West Coast a bit early, a tactic I have learned and applied ever since some harrowing flight delays and travel chaos on my first few trips to this event. Just arriving 24 hours in advance makes a big difference in reducing stress and keeping things feeling good…

Triple-Threat-Trio REUNITED

With a 4AM start last Friday, our group of myself, Ava, Hattie, Rose, Charles, and Craftsbury’s Cormac Leahy flew without incident right to Reno, Nevade. We got ourselves a totally-sweet Christler Town and Country minivan and scooted 10 minutes down the road to our AirBnB house. After a long travel day nothing beats cooking your own dinner and sleeping in a non-hotel bed. We slept-in the next day, made some blueberry pancakes, watched the US men winning the World Junior Championships relay, and headed down to the airport to link up with the NENSA shuttle vans.

We shot up the beautiful I-80 through canyons and crags, gaining in elevation until we topped out at the top of Donner Pass (7,200ft!). At the top of the pass rests the Auburn Ski Club Training Center, an awesome venue with a trail layout similar to the Range albeit a bit more “carved-int0-the-hillside”. The coolest part about this venue is the training center itself…a moderately-sized lodge featuring locker rooms, changing areas, waxing space, and bathrooms in the lower level. On the upper floor an eating area, offices for coaches, and a small kitchen. Can you say MNC dream building??

Cool lodging and cool location aside, by Saturday night the whole MNC team was reunited…INCLUDING a certain skier now representing the Intermountain team who is back in this whole skiing business. Magda!

With the group fired-up, the snow deep, and the weather sunny, it was pretty much everything Cali was advertised to be. We skied super-easy the first two days to keep the altitude from hitting us hard, and after the opening ceremonies it was on to the individual-start classic day.

The waxing was not super easy, but there have been tougher days. The real key was the pacing and measuring the effort level…Charles had a GREAT first lap putting himself inside the top-20, but like several other New England skiers I saw him coming on the second lap and wondered if he would make it to the finish in one piece. I don’t think I have ever heard such loud breathing from so many different humans…needless to say Charles is not one to give in, and he made it in. Next up were the U18/U20 races featuring Ali, Sammie, and Rose. I was super impressed with how Ali and Sammie raced, as they both finished in the upper-end of the New England team and in Sammie’s case JUST outside the top-30 in 32nd place. Two separate coaches also approached me after the race to say how strong Ali looked on the climbs, which was unknown to me as I was hovering in the start/finish area and didn’t see the tougher parts of the race.

Rose came through for the U20 women with an awesome 9th place to earn the first MNC All-American (top-10) honors of the week! At this point, the snow had gone from chilly and firm to sloppy and wet for the U16 women, one of the last races of the day. It was Ava and Hattie’s time to shine. Ava was going for the win in an event that we identified as a big goal, while Hattie was carrying some serious momentum from a stellar State Champs performance in similarly slushy snow. The early splits had Ava about 20 seconds behind one of her biggest competitors, Nina Shamberger from Rocky Mountain. Ava admitted that the negative split affected her mindset and got the best of her, yet she still closed hard to reel back 20 seconds in the last 1.5km and beat Nina. She ended up 4th, with 2nd-through-4th place all within the same second. A bummer to miss the podium, but her self-analysis was right on point and it was a really good experience to remember and learn from. NEVER give up or let yourself get negative in a race!

Hattie came through with a bomber 16th place to score Alaska Cup points (top-20) in her very first JN race! The ball was rolling as New England AND Mansfield Nordic kicked things off on a strong foot.

Race day #2 was long and arduous: a skate sprint in the thick slush. With temps at about 60 degrees and bright sun, copious amounts of sunscreen, Gatorade, and Pedialyte were consumed! MNC put 3 skiers in the heats, and nearly four with Sammie just outside in 32nd once again. This time it was the U16 skiers who got to race earlier and avoid the craziest of the slush. After qualifying 21st (from a seeded position of around 60th) Hattie hung with her heat and finished 5th for another top-30 day. Ava qualified in 3rd and had a comfortable quarterfinal before she got boxed-out in her semi. Unfortunately it was on to the B-final and not the A-final, where she would battle for 7th place. Not letting the others get in her way this time, Ava got after it and totally dominated that B-final for 7th overall.

4th place!

Rose had the deepest slush of the day in the older women’s races, but that happens to be her favorite condition to ski in. With an uphill finish stretch on top of it, you couldn’t pick a better sprint course for her! She qualified in 4th, and though she trailed at the back of each heat off the line, she easily made any time back up on the hills. Sure enough it was into the A-final with 2 more of her U20 teammates (Abbie Streinz and Ingrid Miller). Rose was in 5th into the first downhill, before working her way up to 4th and nearly catching the podium in the final 100 meters. 4th place!

Unfortunately, despite avoiding the news of the world around us in the Lake Tahoe bubble, the Coronavirus got the best of everything, including Junior Nationals. Everything got cancelled on Thursday morning.

It is a huge bummer, given the fact that the remaining races suited us very well and most were feeling better and better about the altitude with each day.

You could easily play a “what if” or “if only” game…but suffice to say I think this group was trending toward some podium and even top-of-the-podium performances, particularly in relays.

But the reality is, we spent Thursday morning organizing plane flights rather than skiing the race course. And even now, this update is being written on an American Airlines flight somewhere between LAX and Washington, DC rather than trailside at the Auburn Ski Club.

Event cancellations swung through the entirety of the ski world: no more JNs, no more World Cup, no more Easterns, no more end-of-season parties…the toll will hit us emotionally AND financially, but for now all we can do is stay safe and healthy.

JN action shots courtesy of Dave Priganc

 

Junior Nationals begins!

Junior Nationals kicks off today (Monday) at Auburn Ski Club in Truckee, California! You can follow the races at:

www.sportstats.us

Up first today is a 5/10km classic race. The MNC Juniors on Team New England (Hattie, Ava, Charles, Ali, Sammie, Rose) and coaches (Adam and Sara) are ready to rock! Opening ceremonies concluded yesterday the base of Squaw Valley, home of the 1960 Olympics.

 

 

Keeping Up in a Non-Fluoro World

Any wax, from the most expensive and chemically-toxic World Cup fluorocarbons to the simple liquid “Express Wax” you put on your waxless touring boards, is derived from testing. Snow is incredibly variable, and wax companies need to provide solutions in all sorts of temperatures, snow types, humidity levels, and dirt amounts. 

With the ski world moving toward fluoro-free waxes, things have changed drastically in the past year. By the looks of it, the changes are just beginning. 

THE OLD SYSTEM

There used to be several “tiers” of waxes…I generally describe this old system with the following tiers:

 

Recreational Wax: The waxes you put on touring skis, backcountry skis, or other general-purpose skis. When you use these waxes, it’s most likely on a pair of skis you have NEVER hit with an iron or fluorinated wax. 

Sample products: Swix F4, Maxiglide, Toko Express Liquid

 

Training Wax/Base Wax: Waxes used for everyday training, whether in liquid or traditional iron-on form. You use these waxes on your training and race skis frequently, either as wax to be skied-on or as travel wax. 

Sample products: Swix CH line, Toko Base Performance line, Vauhti GW liquid line

 

LF Wax/Underlayer Wax: Waxes often used as the first step in preparation of race skis. These are primarily harder, colder waxes. 

Sample products: SkiGo LF World Cup, Start/Swix LF line, Toko Performance line

 

HF Wax/Race Layer: Waxes with a high fluoro content that provide speed and durability on race day. 

Sample products: Swix HF line, Toko High Performance line, Vauhti HF and UF liquid paraffin

 

Topcoat Layer: The ultimate speed layer: the high-price, high-reward products that are almost 100% pure fluorocarbon. 

Sample products: Toko Jetstream blocks, Toko Helx liquid, Swix Cera F blocks

 

This system was widely-known and understood by almost everyone. Relatively consistent price-points meant it was easy to differentiate, even without reading the labels or descriptions, which products were intended for racing vs training:

 60g of non-fluro wax for about $15

60g of LF wax for about $30

60g of HF wax for about $75

60g of Pure Fluoro wax for about $130

The New System

Now, of course, things are vastly different. 

Swix sells a liquid version of CH8 for $24.99

Vauhti makes a liquid version of Non-Fluoro wax in the same temperature range for $99.00

Neither have fluoro in them…why the difference? What gives? 

It all has to do with wax companies researching and applying different new additives and chemicals to try and create faster and faster waxes with fluoros out of the picture. This also applies to application methods…

Swix sells the traditional CH8 60g block for $12.95 ($0.21 per gram)

Ulla sells a 10g block of non-fluoro wax for $82.31 ($8.23 per gram)

The Ulla wax is unique in its application, however, despite its cost. A thin layer is rubbed on the ski and then polished-in with a fluffy wool applicator. Stange? Yes. Faster than Swix CH? In most cases, our tests have backed this up. 

NF test in action; Rick on the matched test fleet comparing one wax to another

This discussion leads to all sorts of questions about how to “layer-up” a wax job. Which layers replace a “base” wax? An LF wax? A topcoat? It’s hard to say right now, and a lot of our testing has been focused on these key variables:

Durability how long does each wax stay on a ski? If you iron a liquid, does it last longer? If you let a liquid sit for 4 hours, does it last longer than a liquid left on for 1 hour? 

Layering does a certain NF wax provide a good base for other waxes? Will CH8 spray, for example, be faster if it has a layer of CH6 under it, or a layer of Vauhti Pure Up Mid under it? 

Topcoat Effect does a certain wax, applied right before skiing, make a big difference in speed? Or does it handle a particular condition (like new snow, or a change to rain) well and act as a quick-change solution?

Our favorites so far in 2019/2020

Ulla Wax (www.ullasport.com)

Easy to apply as either a base OR a topcoat layer, but particularly effective as a topcoat given the fact that you can get a layer on a ski in about 2-3 minutes, with a hand-method not requiring ironing or scraping (brushing is required). Our favorite by far is Ulla Red/Black which has been a standout at the Range and other icy, transformed, manmade snow. Think “New England Special”.

Swix CH10X Spray (available at Skirack)

Also easy to apply, and GREAT in slush and snow with standing water/fully transformed. This wax has beat out the more expensive “race NF” waxes several times now

Star SG10 Green (available at Skirack)

A super-hard NF base wax that is great on its own in cold conditions, but also serves as an excellent base layer for any of the NF race waxes. Starting with a hardened base (even for the warmest waxes) is standard practice

Vauhti PURE liquids (available at Skirack)

A great application method (liquid sponge) means one bottle goes a long way. There are 4 tiers of this wax, with the top tiers, “Pro” and “Race” being really fast when conditions are right. They do need to be tested when it comes to new snow and colder snow, but in the mid-20’s and above the Wet and the LDR in particular can be truly amazing. Apply, let dry for as long as you can (ideally indoors in warmth) and brush out thoroughly. 

Rex G41 Spray (available at several shops online)

When the snow is transformed, this wax is a great base-layer AND needs to be tested as a potential topcoat layer. Even if the snow is not wet, this wax can be very fast in skied-in sugar and granular snow. Much like the Vauhti liquids, a little goes a long way since you do not need to coat the entire base: simply spray 3-4 dabs on the ski and spread the wax out with a cloth or buffing pad. Let dry, and brush out the residue. 

Star NEXT Cold Powder (available from Caldwell Sport)

The only Star product of their new NF race line that we have had consistent success with. Spread out, iron in, scrape and brush. Very good in new snow, even up to the high 20s range. 

 

Race To The Cabin ’20

A report from Katie Hill:

Sunday’s Race to the Cabin was blessed with several inches of fresh powder and winter wonderland scenery for the 4k uphill classic climb.  

MNC’s large women’s contingent led the way as we outscored NWVE 149 to 128 to hold onto the Club Cup lead for another week.  Sara Falconer took second in the women’s race, Nate Laber and David Johnston were the top finishers for the MNC men, and the back-of-the-pack contingent collected plenty of points too

Kudos to novice racer Katie Goodwin for earning 10 points at her first race of the season.  Alison Holm apparently caught the racing bug at last weekend‘s “Try It” race as she came back this weekend to collect another 9 points.  

Eric Johnson was the sole entrant in the wood ski division, where he earned style points for accessorizing with knickers and gaiters. 

Results

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