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 9.6-19.1 calories per minute while cross country skiing. A 120lb person could expend 6.3-12.6 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