Clinics -
Link to: Clinic Listings
The best approach is to attend 3 or more clinics to develop your skills and have individualized lessons. Practice makes perfect so make sure you take the time to practice what you learned a few times between lessons. Like anything, practice make perfect, with instruction and practice your efficiency and enjoyment of the sport is going to really take off!
There are two types of Nordic skiing, Classic and Skating each has equipment
specific to that style. Many skiers do both, but to start develop your classic
technique, become proficient, then move into skating.
Clinic Levels:
Skate-1-New to skiing, will develop skills of basic body position, balance, skate technique, turning and stopping.
Skate-2-Have skied several times before and are able to balance on 1 leg of a moving ski. Will develop skills of double poling technique/timing, weight transfer, and V2 technique.
Skate-3-Have skied on a regular basis(20-30 times), have skills of weight transfer, and basic skating technique and rhythm. Will develop V1 and V2 alternate skating and hill descending techniques.
Classic-1- New to skiing, will develop skills of basic body position, classic technique, turning and stopping.
Classic-2- Have skied several times before and are able to balance on 1 leg of a moving ski. Will develop skills of kick timing, double poling, and hill descending.
Classic-3- Have skied on a regular basis(20-30 times), have skills of weight transfer, and basic classic technique and rhythm. Will develop more refined/advanced kick and double pole skills.
Equipment:
Nordic skiing has two techniques skating and classic, the equipment for each
has many similarities but is specifically designed to be more comfortable
and efficient for the different movement patterns of each style of skiing.
Boots: There are two different boot systems NNN(New Nordic
Norm) and SNS(Salomon Nordic System)Both are well designed and very functional.
The most important aspect of the boot, is the fit. Find boots that are comfortable
right from the start, with the new materials there is not a lot of ‘break
in’. The boot should fit like a running shoe with enough space in the
toe box area that you can put a finger in the back of the boot and have your
toes snug up to the front of the boot, but not be squeezed. Like with all
foot ware, different manufactures have different designs that fit different
shaped feet.
Poles: Poles come in a variety of materials(fiberglass, aluminum, and carbon fiber), look for poles that will be durable for your usage with a comfortable grip. When starting out durability should take precedence over weight. Sizing is based upon height and technique being used.
Skis: There are a variety of types of skis for different intended usage: classic and skating.
Classic skis are designed primarily for in track use(unless you are planning to go off-trail). They are sized and designed to flex in such a manner so that when you have most all of your body weight on one ski it will be completely flat against the snow. The section of the ski under the foot is called the kick zone, if this doesn’t come in contact with the ground you don’t have kick. Classic skis come in two different base designs: Waxless- which have scales on the bottom to give you grip on the snow, or Waxable-designed to have kick wax applied beneath the foot for grip. Depending upon your snow conditions and needs both have advantages.
Skating skis are designed for skating technique. This is most enjoyably done on a groomed track. They are designed to be shorter, with a stiffer flex. The center of the ski under the foot should not come in contact with the ground with all of your weight on one ski. The degree of compression of the ski will be based upon your snow/track conditions.
Clothing
When dressing to go out in a snowy climate, remember the two basics: Stay Warm and Stay Dry!
Layers: Clothing and accessories should be combined to provide
warmth and protection from moisture, wind, cold and sun. The amount of still
air trapped in the clothing is directly related to the warmth of the clothing.
Layering clothes will provide more trapped air and increase the insulation
from the cold. With the exception of wool, wet clothing will not keep a body
warm, so encourage skiers to dress in layers— but not to be warmer than
their body temperature. It is a fine line between being warm and being too
warm, but it is an important distinction.
The best way to keep warm, of course, is to keep moving!
Hats: Another important regulator of body warmth is the head.
80% of body heat is lost through the head.
Mittens: are usually warmer than gloves, because the fingers are not separated and can keep each other warm. A compromise is the two-fingered glove which allows for more control while at the same “buddying-up” fingers for warmth.
Eyewear: There are days when eyes must always be protected from the sun and the sun’s glare reflected off the snow. Even when it is cloudy, eyewear that can filter out ultraviolet and infrared rays are an absolute must. Sunglasses or goggles also block the wind and improve visibility when it is snowing.
Skin Protection: A weather cream and lip balm should be used to prevent windburn and sunburn. At high altitudes and on sunny days, use a sunscreen as well. Most weather creams on the market today have a code number for the sunscreen protection factor (SPF), which ranges from 1 to 24. A sunscreen with an SPF of 5 means that the sun will have the same effect on skin in 5 minutes instead of 1 minute.
Windbreaker: The final layer, a windproof/rain-resistant shell, should protect the body from wind and rain, yet allow perspiration to evaporate. Skiers should always carry a shell to protect themselves from windy, wet, or snowy weather. It can be tied around the waist when not in use or when too warm, eg, a tour.
Post-Ski Clothes: It is very important to change into dry clothes—socks, shirt, hat— immediately after practice. As the body cools off, sweat or moisture in the clothes cools off and the body becomes chilled. By encouraging children to change into dry clothes for the ride home you can help them stay healthy through the winter.
Clothing Materials
- Polypropylene (LIFA, Thermax, CoolMax) draws sweat from the body as a wick on a candle draws wax up the string. This absorption keeps the skin dry and warm. Wear polpropylene next to the skin
- Natural fibers/materials like wool/down keep the body warmer than synthetic fibers when the body is not exercising. They can also function well as layering between polyproplene and the out shell
- Shells or windbreakers are ideally made from breathable materials. They are designed to keep body heat within the shell/envelope. The shell protects the body from such external conditions as rain, snow, and wind. Getting very cool on a long ski tour may not only be uncomfortable but also dangerous. Skiers should always carry a shell to protect themselves from windy, wet, or snowy weather.
Ski Exercises
To get a jump on the season and more importantly establish basic skills prior to jumping on your skis, do the following exercises a few times a week. This will help you acquire your ski skills and master the technique much faster.
Single Leg Balance Drill Progression
Ski Walking-
Step-Ups-
Arm Strengthening-
Bridging-
