1. XC Skiing 101 Welcome to a new cold world

2. Classic vs Freestyle (skate) Common Techniques Classic – Striding – Double poling – Double pole with kick – Herringbone – Half herringbone – Running Freestyle – V1 – V2 – V2 Alternate – Granny Skate – Leg skate (turbo)

3. Striding

4. Double Poling

5. Double Pole With Kick

6. V1

7. V2/ V2 Alternate

8. Classic Race Rules No Gliding on a ski at an angle while pushing off. May only skate step around a corner if no tracks are set (poling is questionable) May only switch lanes up to 2 times within 200m Even if you have no kick, no skating

9. Freestyle Rules Any Technique is OK – Even bad technique is OK Skating is the fastest, although classic skiing is faster at VERY COLD temps or in deep powder.

10. Types of Races Individual Start Mass Start Dual Start Wave Start Pursuit Start Sprint Start Relay

11. Individual Start 1 Racer every 15,20,30,60 seconds Random start order based off of points or seed group Faster skiers near the end Faster skiers near the front Passing other racers

12. Mass Start Announcers Calls – 10 minutes: report to start area Warmups on – 5 minutes: Warmups off before this call – 1 minute: at start position – 30 seconds: at anytime after this they can start Double pole start – Must double pole for 50-100m Classic races can run at start Scramble zone – Free for all Rubbing is racing Communication

13. Dual Starts Just like Individual Starts but with another racer – Can work together

14. Wave Starts 3-10 skiers at a time – 1 wave every 30 sec, 1 minute, 2 min, 5 min

15. Pursuit Starts Start based off of previous race results – Time back from winner is start time Starting early results in DQ

16. Sprints Preliminary Race Top 24,28,32 Race in Quarter Finals Top half or Top 2 from Each Heat Advance Staging area Pause Gun (from behind)

17. Relays Mass Start first leg 1 st leg is all about position, not time 2 nd leg is all about maintaining position 3 rd leg is the go out and pound people into the ground 4 th leg is catch up or out sprint Hand to body tag

18. Colony High School XC Ski Team Warm up

19. Why Warm Up? Wakes your body to work hard Increases range of motion Increases the ability to work harder Gets you warm for the cold weather

20. Warm Up (30-45 minutes) 10-15 minutes Easy skiing 2-3 minutes surge (race pace) 5-10 Speed pickups (Strides) 5 minutes of running with jumping and pushups 5 Running sprints of 3-5 seconds Should finish 5-7 minutes before start In start area, keep moving and active stretching Race

21. Racing You should be warm at the start Know the course Start quickly, then find a pace Push over the tops of the hills Race the downhills Drafting/Working together/Trains Finish (pick a lane)

22. Why Cool Down? Flushes out the lactic acid and improves recovery for the next race The first 10 minutes are the worse, then you will feel a lot better Loosens tight muscles Don’t just do it on important races do it EVERY RACE

23. Cool Down MORE IMPORTANT THAN WARMUP Eat and Drink before starting (Protein within 15 minutes, yogurt or PB & J) Dry clothes Start within 15 minutes of finishing Ski easy for 10-15 minutes – Cheer on team-mates 3-5 stride sprints Ski easy for 10-15 minutes – Cheer on team-mates

24. Race Day What to expect

25. Arrival at Race Site (2-3 hours before race sometimes more) Set up waxing area (team captains will assign) Skis off loaded Wax equipment off loaded and setup Wax testing (Coaches and experienced skiers) – Can change very quickly (pay attention) – Hurry up and wait – Do homework, relax, play cards or a board game, focus on the race ahead

26. Weather and Racing Racing at -4F and sometimes colder Snowing, Blowing, Raining, or darkness Be prepared to race in anything, because you are tougher than anyone else. Everyone has to deal with the same conditions, so go find out who is tougher

27. Cold Weather Tips Dress in layers – Warm in the parking lot = Hot on the trail Duck tape areas Petro Jelly on cheeks and nose Hand Warmers (boots & gloves) Boot Covers Hat and core warmth

28. Waxing Done the night or day before, and sometimes the day of the race – Glide & Base Prep Day of waxing – Varsity (sometimes) – Kick waxing (everyone) Stressful, especially if changing weather -Be patient, but also let the coaches know the time. -Keep in touch with your group leader or team captains

29. Waxing -continued- What matters more is what is on top of the skis not under the skis In other words, you can have the fastest skis on the planet, but unless you have the engine, and the mental toughness, you will be going no where fast.

30. What to do with your skis after race waxing Ask, or read waxing directions (Every race is different) NEVER SET A WARM SKI IN THE SNOW!!!!!!! Never stand still on a classic waxed ski, keep it moving Try it for a short time ( 5-10 minutes MAX) – Make sure your wax works, YOU have to make sure it works for you, not someone else. Sometime you are able to warm up on them, sometimes you must run, or if you have other skis to use you can warmup on those

31. No skis to warm up with Sometimes coaches need to wax your skis and you will not have any ski to warm up on Same warm up, but running with poles Borrow a pair to warm up on Use Classic skis for skate warmup, and skate skis (double poling only) for classic warmup

32. During Races Not Everyone races at the same time Cheer on Team-mates Stay warm Don’t block racing skiers NEVER SKI BACKWARDS ON A RACE COURSE!!!!!

33. After Races Help Packup Help Cleanup Thank 3 Volunteers Thank 3 Skiers different teams Thank 2 Coaches/ Parents from other teams Listen to coaches and team captains for instruction or ask “What can I do?” Load the bus with equipment (not just yourself) and help teammates pack up and load up.