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Cross Country Skiing. Cross country skiing has a very long history, as shown by these cave drawings. They were mainly used for winter transportation and.

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Presentation on theme: "Cross Country Skiing. Cross country skiing has a very long history, as shown by these cave drawings. They were mainly used for winter transportation and."— Presentation transcript:

1 Cross Country Skiing

2 Cross country skiing has a very long history, as shown by these cave drawings. They were mainly used for winter transportation and hunting

3 The shape of skis have changed quite a bit over the years as well Skiing wasn’t introduced to North America until the 1850’s so only the last two skis would have been used here

4 We have snowmobiles now, and don’t need to hunt for our own food, so why do we still use cross country skis?

5 For the health of it! -Cross country skiing causes us to expend 7- 14METS of energy -1 MET = 1kcal/kg/hr A 180lb person could expend calories per minute while cross country skiing. A 120lb person could expend calories per minute. Most health experts agree that cross country skiing is one of the healthiest sports around.

6 Other Benefits - cardiovascular health, increased heart rate, activity can sustained for long periods of time - lowers cholesterol and reduces blood pressure -increased Vitamin D absorption (mood/ bone health among others) -increased lung health

7 -Whole body workout, every muscle is used -Physical workouts cause release of endorphins -Coordination, balance, and posture are all improved -Low impact, very little twisting -Less accidents and injuries than downhill skiing

8 Different types of cross country skiing Classic- Skis go back and forth in a straight line. Skis bend and ridges or wax under boot increases friction with snow, allowing you to push off the snow. Usually ski in set tracks. Skate- Skis travel in a “V” shape, shifting weight from ski to ski, and pushing off with the edges of the skis. Usually ski on a groomed trail

9 What length of ski do I need? Classic-> Different weights require different lengths -> When standing on both skis, a piece of paper should move freely under the middle part of the ski. When standing on one ski (especially on toes) the paper should be for the most part unmovable -> If the paper moves, you need a shorter ski.

10 What length of ski do I need? Skate- typically 5-10cm shorter than your classic ski - can use the same paper test as classic skis

11 Classic Skis Waxable- Different waxes for different conditions - Allows for fast skiing, and a great kick, if the correct wax is used -If temperature changes rapidly, it can be frustrating and time consuming to continuously change waxes Waxless- fish scales dig into snow - easiest to use and adapts well to any conditions - not very good in icy or hard packed snow

12 Types of Wax Kick Wax- Used in classic skiing to grip snow Two kinds: Stick wax- like stubby wide crayons color coded for temperatures Below freezing- use Blue/ Green (harder) Above freezing- use Yellow/ Red (softer) Klister- small toothpaste like container - applied in a thin layer and smoothed out - used in warm conditions - the messiest part of skiing

13 Types of Wax

14 Glide Wax- used for both classic and skate skis for optimal performance - classic- tips and tails are waxed - skate- entire length is waxed - needs to applied periodically to avoid damaging the ski - in order to maximize durability, the wax is heated into the base of the ski with an iron, and excess is scraped off

15 Poles Classic- should fit comfortably under your arm pit while standing in ski boots - biggest differences are stiffness, weight, grip, and tips Skate- should come up to your chin while standing in your ski boots - should be held so that you push on the strap, which allows for an extended pulling action - poles should have forward lean to them, so your hand is ahead of the base

16 Boots and Bindings - 3 main types- NNN, Salomon Profil, and three pin - Types are not interchangeable, you much get matching boots and bindings - three pin for back country skiing - NNN + Salomon for track or light tour skiing

17 Boots and Bindings Classic Boots- size like tennis shoes - comfort and stability Skate Boots- size like tennis shoes - generally higher, stiffer and reinforced around the heel and ankle

18 Other Terms Camber- built in flex within both classic and skate skis Biathlon- an Olympic sport combining cross country skiing and shooting Interval Start- A cross country ski race where each competitor starts a certain amount of time apart Mass Start- A cross country ski race where each competitor starts at the same time


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