Nordic Ski Racer - cross country ski racing

Thursday, January 17, 2008

3 seconds....

The real competition this year is not for the overall Michigan Cup lead, but the 2nd annual "I beat you!" competition between Chris Weingartz and me. Chris started this last year when he began comparing cumulative races times over the season. I had a lead on him through January until he crushed me in the Noque. I was not able to overcome the deficit through the rest of the season.

Here's the standings so far: I've beat Chris in three races so far, but his outstanding race (or my terrible race - you pick) at the Boyne Highlands 10km Classic almost put him in the lead. I'm ahead of Chris by a mere 3 seconds.

Race Mike Chris Diff
Holiday Classic 10km 32:38 33:16 -:38
Nubs Nob 10km Freestyle 35:49 36:47 -:58
Boyne Highlands 10km Classic 41:20 39:19 2:01
Team Time Trial 5km Freestyle 14:38 15:06 -:28
 
TOTAL 2:04:25 2:04:28 -:03

 

Chris, just so you know, I plan on widening that gap this weekend!

(And the gauntlet has been thrown down....)

Monday, January 14, 2008

THE TRUTH

It shows. The lack of fitness, that is.

I've felt slow and awkward climbing hills, but that seems the routine for the first three races of the season. I hate getting passed on uphills. My only saving grace has been that I descend better than most and can make up quite a bit of ground. But not enough.

I ran my race results through the race performance calculator to get to THE TRUTH:

Race Technique % decrease in time
to catch the winner
% decrease in time
to catch average of top 3
Holiday Classic 10K Classic 11.0% 10.0%
Nubs Nob 12K Freestyle Freestyle 13.9% 12.7%
Boyne Highlands 10K Classic Classic 13.4% 11.9%
MI Cup team Time Trial Freestyle 9.0% 88.4%

 

Last year, I needed to decrease my times by about 9% per race to best the average time of the top three. This season - so far - I'm running another 2-3% slower.

I am not surprised. My training has been off all summer and fall, so I take full responsibility for not organizing my training better. Maybe it's time to sign back up with Torbjorn Karlsen!

Actually, I'm happy the numbers are not worse.

Going forward, I need to increase my fitness by training smarter. Maybe I can ski myself into shape and have some better races later in the season. To that end, I had a good double pole distance session on my rollerski on Monday, will ski or rollerski or run on Tuesday (depending on what the weather does), get an interval session in on Wednesday, and do a speed session on Thursday. Friday? Help clean house and pack for the weekend...

Monday, January 7, 2008

And you thought Sunday's waxing was difficult...

Here's what ALMOST happened at Sunday's klister-fest at the Boyne Highlands 10km Classic race:

Thanks to Nick Baic for this video. The skier is supposed to be Juha Mieto, one of Finland's greatest skiers!

Wednesday, January 2, 2008

Finicky waxing and lessons learned

Lucky I arrived at the Holiday Classic two hours before race time. Race Director Nick Baic had a thermometer in the snow that read 31 degrees; the air temperature was similar. A moist snow was falling. I knew kick waxing was going to be problematic for this 9km race and the first Michigan Cup race of the season.

Attempt #1: Silver and Yellow

My first waxing attempt was Toko Base Green (ironed in) with a mix of Toko Carbon Silver and Carbon Yellow:

  • Carbon Silver (32F) - "for very wet snowfall, on icy tracks after strong sunshine and in the transition period from dry to very wet."
  • Carbon Yellow (30-32F) - "for use in damp snowfall, on icy tracks and in gritty, loose old snow"

I put on the skis and went to the stadium, a large open area groomed for the start, finish, and laps. I had great glide. I had no kick. I tried climbing the little knoll leading out of the stadium with no success.

Attempt #2: Yellow

The buzz around the wax barn was "Toko Yellow." Maybe they knew something I didn't. I scrapped off most of the kick wax and applied Toko Yellow.

I had slightly more kick. I still had to herringbone the knoll, but I decided to keep going just to see if the wax would start working better as the skis got colder. The course curved sharply to the left then climbed a short hill. Suddenly, my kick was great! Suddenly, I iced.

After kick off the snow stuck to the bottom of my skis, I was able to slide down the hill onto the other end of the stadium area without falling on my face.

Attempt #3: Yellow and Rex Power Grip Purple

So, Yellow is too sticky out on the course. What can I mix in to make it a little less sticky? I decided to try some Rex power Grip Purple ("for normal, but also for icy, coarse, and extremely hard tracks (+3...-5°C)." I had used it in a race last year and it seemed to have lots of kick in a wide temperature range.

Of course, it's almost impossible to apply because it globs out of the tin and doesn't spread easily. I used a klister paddle to mix a little into the Toko Yellow (after I'd scraped some of the Yellow off), then used a synthetic cork to smooth it out the best I could - which was not very good. My fingers tips were warm enough to spread the Power Grip better, and another corking provided an appropriately smooth surface to the wax.

Out on the course: iced again. Not as bad, but bad enough.

Attempt #4: Cover in Toko Red

I had the kick, I just need to get rid of the icing. Perhaps what I needed was a colder wax on top of my warmer waxes. The cold wax might prevent icing, and the cushion of warmer waxes underneath would still provide kick. Enter Toko Carbon Red:

  • Carbon Red (28-30F) - "For use in large-particle, firmly pressed old snow and damp new snow."

I decided not to remove any wax, but to simply cover the existing wax with the Red. I lightly crayoned the Red over the other wax, then gently corked. The idea is not to mix the harder wax with the waxes below, but to simply smooth it over top of the softer waxes. Pressing hard generates heat which helps mix the wax; a light touch keeps the wax cool and separate.

Much better! I had kick. I had glide. I had a little bit of icing when I stopped and turned around. Pulling some Toko Carbon Red out of my pocket, I added another thin layer. The icing stopped. I had my skis dialed in for the conditions!

I buzzed around a section of the course and was very happy with my skis. Just to make sure, I pulled out my waxless Fischer RCRs. I skied around the course with a waxless ski on one foot and waxed ski on the other. Each had good kick, but the waxed skis felt every so slightly faster and handled better in the corners. I'm going with the waxables.

Is it getting colder out here?

There was a 30 minute extra wait for the juniors to finish their race before the seniors started. Many juniors struggled with icing; one was in tears within half a kilometer because of terrible icing.

Worse, during the junior race, the moist snow that was falling stopped. The temperature dropped by 5 degrees. A dry snow began to fall.

Conditions were changing.

I started icing a little as I skied around a few minutes before my start. Maybe it was the colder temps or maybe I wearing off the Red. I put on a little more Red to fix the problem.

Great waxing goes to hell

I had a great first 100 yards and was one of the first racers to the knoll out of the stadium but loose my stride when my pole accidentally glances off another skier's pole and misses it's plant. I'm instantly passed by four skiers. Up the first hill - no problem. Down into the stadium area, across, and up the following hill, no problem. Top of the hill: icing. I landed on my face as my left ski came to a halt just over the top of the hill. All the way down the hill, the left ski was very grabby and I tried my best to maintain control. Finally the snow broke loose and the skis glided again.

For the rest of the race, I had exceptionally fast skis on the flats and longer downhills. As soon as I climbed, my left ski would ice. If the ski was left on the ground, it was OK; as soon as I picked it up, it iced.

Hill climbing was a constant kick-glide, kick-stop, kick-glide, kick-stop. At the top of each hill, I'd slam the ski down and forward trying - successfully, usually - to kick the snow off. Then I'd pass people on the downhill who passed me on the climb.

Still, I had it better than some. Dell Todd crossed the finish line with one ski on the snow and one in his hand - it was faster than trying to ski with an iced ski.

Lessons learned

So what did I learn from this experience?

  1. Snow conditions in the start area can be very different from the conditions out on the course. If I had skied further out with my first mix of Toko Yellow and Silver, I would have learned about the icing problem sooner. Start areas are frequently in large open areas; the rest of the course may be on wooded trails and different elevations. You need to get out on the course.
     
  2. Take kick was out with you as you test. For each of the first three waxing attempts, I had to go all the way back to the wax barn to adjust my wax. On the fourth attempt, I took a scraper, wax, and cork with me and adjusted on the trail. This saved lots of time.
     
  3. Get to a classic race early. This is particularly important if waxing conditions are difficult!
     
  4. Once your wax is dialed in, get off your skis! Kick wax wears off. If the wax is working, don't wear it out by skiing. Put the skis to the side and warm up on another pair of skis (if you're lucky enough to have another pair).
     
  5. So you missed the wax - so did everyone else. Live with it...

Sunday, December 9, 2007

First Classic Ski of the Season (or why I can't put on my socks today)

Drove up to Hanson Hills with TeamNordicSkiRacers Steve Kuhl and Aaron Tarnow for our first classic ski on the season. Although we've been able to skate on minimal snow, ice and frost on local golf courses, there hasn't been enough snow to stride.

The tracks at Hanson Hills were worth the trip. Conditions were mid-winter! In mid-December! Trail conditions were relatively firm on top, but a little soft underneath - the groomer hasn't been able to groom often enough to really pack the snow down. That meant the tracks would occasional give way underneath us, pushing down a fraction of an inch.

We skied for 45 minutes before tossing away the poles and striding legs-only up a gentle hill. This is great technique work: If you don't commit to your kick with total weight transfer, you won't move very fast. It's also great for balance, since you can't depend on your poles.

I felt very comfortable striding without poles and, in fact, took off up a longer slightly steeper hill.

Throw away the poles: Aaron Tarnow diagonal strides without poles to working on timing, weight transfer and balance.

After 20 minutes, we put the poles back on and headed out to do the rest of the trail system. We tried to keep it easy - at least for the first couple hours. We did a few pickups in final 45 minutes. My heart rate was near race pace a couple of times...

Toward the end, we were slipping more as the muscles used to compress the ski tired. I found climbing gentle hills easy and confidence building. Steeper hills felt awkward; I need to work on my hill running technique.

My shoulders and elbows were a little sore, but otherwise, I felt good after almost three hours of skiing.

...until today. My hip flexors are sore!

Hip flexors bring the thigh up towards the abdomen - what you do at the end of a kick to return the ski forward. You also use them to pull your foot close enough to pull on socks. Mine felt miserable - I had to sit down to get my leg up. Steve said he had to use his hands to lift his legs into his car this morning! I'm sure Aaron is equally miserable.

We should have expected this. We've been rollerskiing all year, but we're mostly double polling or kick double poling; we spend little time diagonal striding. And here we are striding most of a long training session. (It probably would have been equally as bad if we had only strided for an hour).

So I'm taking it easy today. But I'm hoping the little bit of freezing rain were getting today will make for good golf course skiing tomorrow night!