Nordic Rocks program introduces XC skiing to students in elementary school
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Snowshoeing at Vermont’s alpine ski resorts
Snowshoe tour with a guide in the NH Audubon Hoyt Wildlife Sanctuary at Purity Spring Resort in E. Madison, NH
Nordic Walking burns 40% more calories!
Staying active outdoors during the COVID-19 virus crisis is easy and very accessible with Nordic walking, which is a fitness activity that combines walking with specially designed poles to engage the upper body muscles. Like cross country skiing, the poles are used to match each step a person takes and it’s an easy, inexpensive workout with remarkable benefits - according to a study by the Cooper Institute, Nordic walking burns up to 18% more calories compared to just plain walking.
It’s better than just walking because it provides an easier cardio workout by increasing the heart rate 5-17 beats per minute more than normal walking without increasing the perceived rate of exertion. It also provides an upper body workout that includes shoulders, arms, chest, and back muscles. And it’s a low impact exercise, so it’s easy on knees and joints. Core muscles are used and Nordic Walking can exceed ordinary walking in that area as well and it can provide enhanced balance (particularly for older people).
A good pair of walking or running shoes, comfortable clothing, and Nordic walking poles will get anyone started.
People of ALL ages and ALL fitness levels can unlock the calorie burning and aerobic benefits of Nordic Walking. The winning combination of improved posture, unique 4-Wheel-Drive type action and the shock absorbing benefits of the poles help many individuals to walk comfortably - even those with balance issues, knee issues or new knees, hip issues or new hips, back issues (including those with rods in their back), weight issues, multiple sclerosis (MS), Parkinson's (PD), neuropathy, arthritis, bursitis, scoliosis, lumbar stenosis, fibromyalgia, post polio, osteoporosis, stroke recovery and other limitations to walking.
There are many videos and books about Nordic walking (or ski walking) and the Human Kinetics book produced in 2009 entitled Nordic Walking for Total Fitness by Suzanne Nottingham and Alexandra Jurasin has still got it covered. For those who are unfamiliar, Trekking (hiking with poles) and Nordic walking are two different activities that use very different poles and techniques. It may sound silly, but perhaps "walking is not just walking." The pole angle, weight, grip, and straps are different between the aforementioned modes of walking. The Nordic walking pole is designed to allow your hands to relax in order to target the larger wrapping muscles of the back. But using poles of any kind automatically stimulates your spine and all of the muscles around it, even with inefficient technique. When walking, the key postural muscles of the core and upper body are engaged.
There are Nordic walking technique progressions, fitness exercises, power training, and variations for balance, agility, and flexibility. In the aforementioned book, common technique errors are reviewed as well as uphill and downhill techniques, advanced cardio training, and drills for strength training and calorie burning.
The book also includes fitness assessments, sample workouts for varying levels of interests from first timer to cross training triathletes. There are also suggestions about customizing your program. Training program recommendations are offered for building distance, fluctuating daily intensity, and rest days. If this all sounds a bit like overkill, that's because it is, particularly if you are a recreational fitness enthusiast but you need read only as much of the book as you feel is relevant to your personal situation.
I've been a Nordic Walker for a few years and found many of the claimed attributes for the activity regarding posture and exercise to be true. I've always been in search of a way to decrease the amount of time spent exercising, so I was sold when I heard that using the poles increases caloric burning. The pole clearly provide a boost in uphill walking. Cross country skiers will find it easy to quickly master Nordic walking. As a bonus, after a summer of Nordic walking, I noticed a marked improvement in my cross country ski poling in terms of strength and timing. It seemed that I increased the amount of forward momentum that was attributable to poling and I was able to pole stronger and longer when skiing.
Nordic Walking provides an exercise foundation for anyone, ranging from those just looking for an activity to lose weight to health aficionados interested in taking it to higher levels of fitness.
Light weight outing on a blue sky day. Cath Howard at Royal Gorge
As the cross country (XC) ski season winds down most XC ski areas close because of lack of skiers rather than lack of snow on the trails. The sun comes out, the temperature rises, and the XC skiers quit. Huh?
XCSkiResorts.com spoke with ski area operators around the nation to get their take on spring skiing. In normal years, many areas host springtime season pass holder parties and offer big discounts for purchasers of season passes for next year.
Lapland Lake in Northville, NY commented that their trails are compacted on a daily basis so the snow does not disappear like in the city or open areas in suburbia. Lapland's Kathy Zahray encourages skiers and snowshoers to get out and enjoy this weather and these great spring conditions!"
Zahray admits that “the reality is that in the spring it costs more for grooming and staffing than the amount of income earned from the diminishing number of skiing patrons, however this is one of the most fun times of the year to enjoy the outdoors. The milder temperatures and discounted rates are terrific for everyone and it is fun to ski in shorts and t-shirts." Lapland Lake is offering special lodging prices through the end of March starting at $160 per night for two guests.
Groomed trails awaits at Carter’s XC Ski Center
Carters XC Ski Center in Bethel, ME have been very busy this spring renting cabins and selling equipment. Carter’s hosted the Burger, Beer & Bike Festival for their patrons in late March to try fat bikes and enjoy the area.
In Minnesota at Maplelag Resort, proprietor Jay Richards concurs "that people want to get on the snow early but get tired of winter and ready for warm spring days." He feels that "skiers in the Midwest are conditioned to colder and drier snow compared to skiers in other regions who are more accustomed to a wider variety of snow conditions."
Rikert Nordic Center in Ripton, VT has a big banner on its website offering 40% off day trail tickets, rentals, lessons and merchandise. This is a great incentive to attract skiers, snowshoers and fat bikers in the spring. Patrons who purchase the low priced season passes in the spring for next season get one free ski lesson, too.
Trapp Family Lodge in Stowe, VT is offering private maple sugaring tours and they plan to stay open as long as the snow holds. Don’t miss the von Trapp Brewing Bierhall Restaurant, which is conveniently situated on the XC ski and mountain bike trails. The Bierhall is a gathering place for friends to enjoy “a little of Austria, a lot of Vermont,” serving fresh lager beers and a selection of freshly prepared Austrian lunch and dinner selections
At Cross Country Ski Headquarters in Roscommon, MI they run spring events on machine-made snow but there has been warm weather and little snow late in the season. If there is new snow enough to groom, the trails will be open. Proprietor Lynne Frye invites everyone to celebrate all that is great about spring: long, sunny days of great cross country skiing in Michigan!
Breckenridge Nordic Center mountain views
The Breckenridge Nordic Center in CO has skiers who are enjoying the patio and lounging around with a glass of beer or wine. They expect to remain open through mid April, as the trail cover and base remains due to snowmaking in the fall. Owner Josh Dayton said “We’re having really fantastic skiing on beautiful sunny days and our snow holds up very well.”
Erika Halm of Methow Trails in Winthrop, WA stated, “This season has been another fantastic snow year! We have no shortage of snow but people stop skiing in late March which is really too bad because we often find the best skiing of the season comes in the spring. The trails are well packed, and the days are lighter and warmer making it much more comfortable to ski.
The website for Methow Trails in Winthrop, WA implores skiers to enjoy spring skiing at its best with sun, longer days, uncrowded trails, and the bird songs of new arrivals. Cold nights help keep the trails open for your skiing pleasure with the best skiing on trails groomed in the previous 24 hours. Usually trails will start to soften up quickly this morning. Spring skiing sounds delightful!
Snowsports media pose before they hit the trails at Trapp Family Lodge
On a recent media tour hosted by Ski Vermont and the National Snowsports Journalists Association, a group of 16 media visited Bolton Valley Resort and Trapp Family Lodge in northwestern Vermont. Here’s a behind-the-curtain look at how some ski resorts promote themselves using the age-old “media fam tour.”
The first day of the media tour was dedicated to backcountry skiing at Bolton Valley where there is a growing program on thousands of acres of backcountry terrain with trails and powder laden gladed mountainsides. Adam and Lindsay DesLauriers, who are the children of Ralph DesLauriers, the original developer of Bolton Valley, are now in charge of the resort operation, and they led the group on the tour.
Bolton Valley Resort’s backcountry trails and acerage
Bolton had about two feet of fresh snow on the ground despite the fact that this year the snowstorms that have been consistently mixed with rain. When it comes to snow the 2,000 foot elevation at the base of Bolton Valley is an advantage that the resort has over other destinations in New England. Some of the media folks were experienced backcountry aficionados so they set off on an alpine touring trek while other media were equipped with backcountry gear and given an introductory clinic.
Later in the afternoon, some of the media folks hit the lifts and enjoyed the slopes at Bolton Valley and afterward the group met in the lodge and talked about their backcountry skiing experience. A reception was held and the media listened to representatives from Bolton Valley and a few other ski areas who talked about their respective resorts.
The following day, some of the hardier members of the media group set out at 6:30 in the morning with guides to ski the backcountry trek from Bolton to Stowe. The rest of the media met at Trapp Family Lodge to gear up for a tour of the trails guided by Sam and Kristina von Trapp, who are the grandchildren of Maria and Captain von Trapp (featured in the movie The Sound of Music). Sam and Kristina run the Trapp Family Lodge operation, which features the lodge, villas, the Outdoor Center and the von Trapp Brewery.
Trapp Family Lodge in Stowe, VT
The cross country ski tour at Trapp’s started at the Outdoor Center as the group was led up to the Slayton Pasture Cabin, which is a destination on the upper trails at the ski area. This rustic and cozy log cabin is the perfect rendezvous spot for lunch with family and friends to enjoy a seat by the fireplace or savor homemade soups, snacks, and sandwiches.
On the way back from the cabin (mostly downhill, which was a bit challenging for some of the media skiers), the group made its way to the Bierhall where everyone was treated to a selection of von Trapp beers and lunch. Johannes von Trapp, (Sam and Kristina’s father), who is the last remaining child of Maria and the Captain (they had three additional children after they escaped Europe with the original seven kids) stopped by the Brewery to meet and chat with the media.
It was a busy and tiring two days in Vermont but the fresh snow and camaraderie were well worth the visit to Bolton Valley and Trapp Family Lodge to collect story ideas and memories.
Fun on snowshoes - Laura Rose/SnowshoeMag.com
On a winter trail outing near my home, I ran into a neighbor and her granddaughter on snowshoes – and it was not going well for them. The kid was whining and uncomfortable and she headed back home (nearby) by herself. Grandma kept going and since she is a neighbor, I went along with her for a while and chatted. She was not aware of how to help her granddaughter have a good time snowshoeing on a cold winter day. Here’s a primer about going snowshoeing with the grandkids.
Snowshoes
You can get the kids snowshoes that are used or new but it’s best to get equipment that is appropriate for their size. For the youngest kids 4-8 years old get colorful snowshoes but most importantly ones that are secure and easy to put on. The Tubbs SnoGlow has LED lights, and also from Tubbs is a model called the “Snowflake.” Ideal has the SnoStompers for under $20, but expect to pay more than that for name brand snowshoes. Most of the companies have a snowshoe for kids.
Keep in mind that the older the kid the more important they’ll want “cool” looking snowshoes rather than a pair intended for babies. As kids get older, they’ll need a snowshoe that is intended for lighter people and has regular snowshoe and binding characteristics (looks and performs like an adult snowshoe).
Again, the key issue is that the snowshoes are easy to put on and easy to walk in. I’ve also found that it is easy to sell used kids snowshoes after your kid gets too big for them.
Snowshoers at any age - SnowshoeMag.com
Clothing
Light layers of clothing are comfortable and you can add or remove clothing as needed (i.e., if it gets too hot). A lightweight synthetic base layer of long underwear helps to keep you dry and transport perspiration away. A middle layer provides insulation such as a shirt or sweater and then a jacket shell on the outer layer works great. Don’t forget a headband or light hat and a pair of appropriate gloves. Alpine ski gloves may be too warm for snowshoeing unless it is very cold outside (or you have poor circulation issues).
The goal is for the kids to recognize when it is too cold or too hot and to encourage them to change to feel comfortable with the temperature. Wearing a backpack will allow kids to stash or pull out the extra clothes, and feel self sufficient.
Fun on Snowshoes
If you want it to be a good time for them (and you) you have to make the snowshoeing outing less “boring” and more exciting. Additionally, the first few outings should be short and easy so that the kids don’t feel that snowshoeing is “too much work.” Maybe they can use a camera or cell phone. Plan ahead and discuss what to look for - perhaps there are different kinds of scenic views, trees, animals, tracks, and silly poses that you can do. You can not stop too many times to take photos. Pose for them, take selfies, get some photos of them without you, send them out on social media, etc. You’re making and saving memories!
Perhaps you can print the pictures and create photo books of the adventures. Maybe the kids will discover that they love photography. It will give you an indoor activity to arrange the photos that you can do together with the kids.
Set up a scavenger hunt on the way out on the trail (hang or hide treats or something) and use the destination as a goal to be eligible to play the game. On the way back, the kids can look for and accumulate the hidden treasures.
Kids love candy and perhaps they’ll love to go snowshoeing to look for candy that is cached (hidden in specific locations in bags). Take them on a “Quest for the Candy” by following hints that you write in advance as a poetic treasure map to follow. This is a new type of orienteering for children.
“Orienteering” can be fun for older kids, whereby they snowshoe to find markers by using a compass. Set up five numbered markers in advance and figure out different ways to go to them by taking a compass reading. Give each snowshoer (or team of snowshoers) a compass and show them how to use it. Then see if they can go to the markers in a different but specific order. The first one to record all of the marker numbers wins.
“Snowshoe Biathlon” incorporates other backyard games such as ring toss or ball toss into a container. Set up a course and stations along the trails. If you want to have a competition, keep time as snowshoers race through all the stations to a finish line. Add time for each toss that is missed. If you do not have backyard games or are unable to easily create them, snowshoers can walk backwards or hop through a natural obstacle course at the stations. If you prefer not to have a competition, do the biathlon just for fun.
Choose the Trail
Don’t look down at your feet - look out at nature!
Make sure to take the kids on interesting trails and accept that “interesting” may be very different than it is for you. They may not like historic bridges or flat trails that lead to nothing. Have a destination such as waterfalls or a hilltop, or a site for wildlife spotting. Discuss this issue prior to planning the trek so you are aware of what they might enjoy. It may be like pulling teeth to get them to decide but it will give you a goal as to where to go. Make snow angels and slide down the hills and they’ll keep going. Be aware about whether the child is over his or her head – the trail may be too steep, too long, or you are not getting to the destination soon enough.
If you want to avoid all of this decision-making, go to a cross country ski area that can accommodate kids on snowshoes like Great Glen Trails Outdoor Center in Gorham, NH. They have a scavenger hunt called “Trail Tracker” which is a big hit for kids to track down signs of cartoon animals out on the trails. When they find the animated creature signs, they stamp a card and upon return to the lodge, they get a treat.
Hydrate and Snacks
Plenty of snacks and drinks are a must for a successful outing. If you are going out more than a half hour pack enough water or drinks. The kids get thirsty fast and they may like to play the “I’m thirsty” card when they want a break. Granola bars, sandwiches, energy drinks, fresh fruit and crackers can provide ample energy boosts but also consider some snacks that you know they enjoy like chocolate or candy bars.
A Great Time with the Grandkids
Try to teach them to have fun with snowshoeing. Take snack breaks or play I-spy in the middle of the woods to keep them interested in continuing to walk. Go for a snowshoe adventure rather than just a snowshoe hike.
Take the opportunity to get outside and enjoy nature and exercise, while at the same time get some bonding time with your family; you’ll be glad you did.
Rail Trail North Pathway in WY by Tim Young
In Lebanon, NH our greatest resources include the Northern Rail Trail and the Mascoma River Greenway, trails that were created on an old railroad line in the region. These multi-use corridors create powerful opportunities for active transportation and physical activity—improving our health and well-being and safely connect people of all ages and abilities to jobs, schools, businesses, parks and cultural institutions.
Older trail enthusiasts and potential trail users can thrive on the rail trails because they have been built with a minimum of grade for the railroads. In short, this means that these trails do not have significant uphill or downhill aspects so they are easier and safer to enjoy for recreational trail uses such as cycling, walking, running, hiking, horseback riding, dog sled training, cross country skiing, snowshoeing, snowmobiling, bird watching, and to gain access to fishing areas.
Rails-to-Trails Conservancy
The Rails-to-Trails Conservancy (RTC) is a nonprofit organization dedicated to creating a nationwide network of trails from former rail lines and connecting corridors to build healthier places for healthier people. Thirty years ago, a group of walking and biking enthusiasts, railroad history buffs, conservation and parks groups, and active-transportation activists began meeting regularly in Washington, D.C., to mobilize efforts to preserve unused rail corridors for public use. The group quickly realized the need for a dedicated organization, and on Feb. 1, 1986, Rails-to-Trails Conservancy opened its doors.
RTC serves as the national voice for more than 160,000 members and supporters, 31,000 miles of rail-trails and multi-use trails, and more than 8,000 miles of potential trails waiting to be built, with a goal of creating more walkable, bikeable communities in America. The national RTC office is located in Washington, D.C., with regional offices in California, Florida, Ohio and Pennsylvania.
RTC has supported the development of thousands of miles of rail-trails and multi-use trails for millions of people to explore and enjoy. The work combines national policy advocacy and research expertise with on-the-ground trail development. RTC advocates for trail-friendly policies and funding at the federal and state levels—in the courts, in Congress and throughout the country. This trail development work has helped hundreds of communities in America plan, build and maintain trails in urban, suburban and rural areas.
Elizabeth River Rail Trail by KR Murphy
Since 1986, they’ve worked from coast to coast, supporting the development of thousands of miles of rail-trails for millions to explore and enjoy helping to craft rural trails that spool out over a hundred miles of open prairie, snake through mountain passes, span canyons and hug riverbanks, offering views of the countryside often unknown to the highway traveler. These trails are part of the connections between towns and suburbs, linking communities along vibrant corridors in much the same way as the railroads did in their heyday.
RTC’s mission, and its value, is magnified in urban areas, where one mile of trail can completely redefine the livability of a community. Where trails are more than just recreational amenities, creating opportunities for active transportation and physical activity—improving our health and wellbeing—as they safely connect us to jobs, schools, businesses, parks and cultural institutions in our own neighborhoods and beyond. And, through the promotion of rails-with-trails—trails alongside active rail lines—they are now unlocking the true potential of transportation systems that reflect how people really get around in the 21st century.
Northern Rail Trail
XCSkiResorts.com Editor rides the Northern Rail Trail
In my hometown, the trails are used by people of all ages, from toddlers to senior citizens, for cycling, walking, running, hiking, horseback riding, dog sled training, cross country skiing, snowmobiling, bird watching, to gain access to fishing areas, and even by handicapped people with walkers and in wheel chairs! This use includes residents of the contiguous towns as well as many surrounding areas, and from Vermont and Massachusetts and other New England areas.
The Friends of the Northern Rail Trail in Grafton County (FNRT) is a non-profit organization, founded in 1996, dedicated to the conversion of the Northern Rail Corridor into a multi-use recreational trail. The Friends have built an organization of approximately 130 paid members from all over New England, with the majority from the Upper Valley, and a twelve member volunteer Board of Directors who come from many Upper Valley towns and represent a variety of interests including cyclists, runners, snowmobilers, hikers, and cross country skiers. The Friends also have a strong base of volunteers who attend workdays and activities.
In support of the trail development in Lebanon, Enfield, Canaan, Orange, and Grafton, the FNRT has sponsored its own workdays and held clean-up days. This work has included removing ties and metal, decking bridges, bridge demolition and reconstruction, clearing brush, ditching, signage installation, landscaping and mowing, litter clean-up and surface improvement work.
The FNRT has promoted the trail through a newsletter and local newspapers, as well as at events sponsored by Riverfest, the Upper Valley Trails Alliance, and Eastern Mountain Sports. The Friends have written and received numerous grants and maintain a web site (www.northernrailtrail.org), which has allowed new users to get information about the trail including surface conditions, access points, and nearby facilities.
A series of color maps and informational displays of historic interest, produced by volunteers have been posted at various points along the trail. A number of small parks have been developed through the efforts of the organization and other volunteer groups in Lebanon and Canaan. Finally, benches have been placed at scenic intervals along the trail, which people find comforting for rest breaks.
Motivate yourself to get out on the trails!
Lean snow years across the country have had effects on cross country (XC) skiers. There have been droughts and sunny stretches in the west, ice storms, meltdowns, and freeze ups in the central and eastern regions, and more. This is not intended to be a meteorological report; it is an annual ritual and a skiers’ lament! And another one of the greatest challenges for many people who love to XC ski regardless of the snow conditions is making time to get out there. Skiers struggle with this, but there are easy ways make time and to be more prepared to enjoy skiing.
Skiers can reframe their perspective on the sport and here are some tips from the folks at XCSkiResorts.com:
Event Skiing
Making skiing a big event means that it requires preparation, planning, travel, and so on. You can make plans to go to a ski area or resort, trail network, or a famous ski destination such as Sun Valley, Lake Tahoe, Methow Valley, Colorado, Stowe, VT or Jackson, NH and these destinations depend on travelers. Obviously XC skiing is not only a form of recreation, it is also a business that will not survive if skiers do not visit spiritual Mecca’s such as the ones listed.
Not every ski outing needs to be such an event. It takes time to consider and plan a trip to these destinations and the weather has a way of impacting the advance planning. We can expect that if we visit one of these destinations that it will be memorable, but if you live where there is snow, there are plenty of days in the winter when you can get outside and enjoy XC skiing and this takes into account that you may have to work five days a week and all the other things that you need or want to do.
Spontaneous Outings
There is no guarantee that the snow conditions will be perfect no matter how much planning you do to prepare for your event. To take advantage of spontaneous skiing, you need to be prepared for the moment.
Get an accessories bag or ready-to-go-ski kit together
When it is time to go skiing it should only take a few minutes to get out the door. Of course, it takes some time to dress with base layer, selected socks, and top (ski shirt) and bottom (ski pants). I admit that it may be a bit obsessive to organize a "get away" bag of accessories; but the first step to get on the snow quickly entails reaching into my oversized bag that is readily available to get the accessories needed. This is a common sense list of things that you might need and here’s an entire article about setting up your Accessories Bag. Perhaps such a bag can also be developed as a “Ready to Go Ski Kit.” The kit is simply available to go anytime, anywhere, no matter what. My full accessories bag has snowboard gear (hats, gloves, sunglasses, goggles, hand and toe warmers, repair and replacement stuff, etc.) and it contains a smaller XC ski backpack that has XC-specific gear (survival stuff, spare gloves, water bottle, etc.)
Skis, boots, and poles must be readily accessible, and some people just leave this gear in their car during winter. My gear is in the garage next to my car, so it is easily available. Perhaps you might leave gear in your car that is not your prime equipment so that if it is stolen, it will not be the end of the world. I cover my gear in the car with a blanket to dissuade potential robbers. When it’s time to go skiing, I grab my Accessories Bag, ski boots, poles and skis and I’m off to ski.
If you have waxable skis, you are probably aware about waxing and your associated wax accessories and can get it together quickly, but I feel that having no-wax skis can be an important part of the equation because they save time and eliminate the need for waxes and associated accessories. You may sacrifice some performance due to your type of waxless ski (old, new, skin, pattern, etc.) but the intention is to get out quickly rather than get optimum ski performance. Conceptually the Ready to Go Ski Kit is set up so that you will not have to go through such a long mental checklist every time you want to go skiing.
The key thing is to establish your kit and gear readiness so you can go skiing when the opportunity presents itself – early morning, at lunch break, coming home from work, or whenever. You can literally pull over at the side of the road and go for a ski. Perhaps a nearby open field has set up and would be great for crust cruising or maybe new snow has made that popular riverside trail magical for a short jaunt.
Where Else to Ski
If you are dedicated to a certain ski area, a season pass makes great sense for the quickest and least expensive way to more regularly enjoy the groomed trails. The more often you go to a ski area, the easier it will be to get out on the trails because of familiarity with the situation. You could also check XC ski area websites to find advance online discounts that might be available. I bookmark my local ski area website ski condition reports on my Smartphone and it is amazing how valuable this is if I want to quickly decide which area to visit on a given day. The areas post their conditions, the weather, special events and programs, and more.
Some states have ski area organizations that have developed a reciprocal pass program where you can use your season pass to visit different ski areas in the state. This may be helpful to seek the best ski conditions in your region. Additionally, about forty XC ski areas now employ snowmaking and that can guarantee snow cover at those areas (check a list of some of the ski areas with snowmaking).
Finding Others to Ski With
Jackson Ski Touring Center like many other ski areas has programs to bring skiers together
If you don’t like skiing alone you could develop a list of other skiers who can be spontaneous and ready to go. The call to ski may be a day or two in advance, or perhaps it can be a text on the prior evening to make arrangements to meet at a trail. Talk with other skiers and ski area employees to start your list of others. Maybe you can ask other skiers who you have met at the area or on the trail. Carpooling or ride sharing might help you to ski more often.
You also can participate in programs such as JacksonXC’s Friday Sliders group or join a ski club at other ski areas. You can send out a message to club members (or your list of other skiers). Keep in mind that in many cases, involving other skiers may make things more complex and not align with a spontaneous outing.
Many of us are fair-weather skiers looking for the best circumstances – but you may be surprised even if the snow conditions on a given day are not soft or have a cover of sleet, or are wet because of rain or warm temperatures. Experiencing different conditions can be fun to see how techniques and equipment are put to the different tests. The key point is, motivate yourself, make time, and get out there to XC ski!
Vermont Adaptive Ski and Sports mountain biking program
The Vermont Adaptive Ski and Sports organization's Adaptive Mountain Bike Program, which was one of the first established in New England offers special dates for outings in various locations and has adaptive mountain bikes to use. All abilities are welcome and participants may bring their own equipment as well.
The programs are scheduled at multiple locations with outings and events planned for all level mountain bikers who have their own equipment. In addition, Three-wheeled adaptive mountain bikes are available for participants on a first-come, reservations-based system.
These highly adjustable bikes are ideal for individuals with spinal cord injuries, amputations or limb differences, or balance and motor skill disabilities. Vermont Adaptive purchased the bikes with funding from the US Dept. of Veterans Affairs grant and Phil Black, owner of Lookout Tavern who donated monies for Vermont Adaptive to purchase a trailer for hauling the bikes to various locations statewide.
"Participants gain a sense of accomplishment when reaching the top of the mountain and that is great to see," said Kim Jackson the Vermont Adaptive program spokesperson.
The US Dept of Veterans Affairs awarded Vermont Adaptive grant monies to help purchase two-wheeled mountain bikes for use on recreation paths. These bikes were added to the existing fleet, allowing participants who don't need to use an adaptive bike to get outside, exercise and socialize with other veterans, to enjoy Vermont alongside their peers with physical disabilities.
The custom three-wheeled hand cycles are crafted specifically for rocky terrain are designed for adaptive riders to cruise down the trails smoothly.
There is open enrollment (free for veterans) to the mountain bike program in the summer. Although Vermont Adaptive has a limited number of adaptive mountain bikes for use, all adaptive riders are encouraged to bring their own bikes and participate in any of the summer events. Reservations are required for programming and equipment use.
In the past, the schedule was hosted by outdoor resorts such as Blueberry Lake in Warren, VT, Catamount Outdoor Family Center in Williston, Killington Resort, the Pine Hill Park in Rutland. They’ve also used the Stowe Bike Path, the Lamoille Valley Rail Trail and in NH the Northern Rail Trail in Lebanon. These programs have been limited to Vermont participants, but you can look for similar programs in other regions across the country by contacting organizations that resemble Vermont Adaptive.
The program is seeking volunteers who have an interest in mountain biking and for further info, contact https://www.vermontadaptive.org/mountain-biking/.
Banner photo and other photos in this article are from Vermont Adaptive Ski & Sports.
Backcountry access is now a service at more cross country ski resorts and whether you refer to it as backcountry, out-of-bounds skiing, sidecountry, or off-piste skiing, such terrain accessed by skiers and snowshoers equipped with a sense of adventure, the latest powder gear, and exuberance to descend a mountain side in deep powder is intoxicating. But xc skiers can end up in dire circumstances, completely alone and on their own in trouble.
Some xc skiers have an insatiable appetite for untracked powder, which can override educated decisions when determining the acceptable risks. How to combat the possibility of catastrophe when accessing the backcountry within or outside the ski resort’s terrain, requires arming yourself with knowledge and the basis for sound decision making. The factors involved in off trail mishaps also often include human behavior and Mother Nature.
As more skiers and snowshoers access the off-trail terrain other issues such as increased use may impact safety. If a slope has been trafficked by dozens or hundreds of other backcountry users, it does not always mean that it is safe. Snowpack stability, route selection, and potential terrain hazards are all significant in the decision making for safety. While some ski area managers try to minimize the risk to off-trail users (such as “cleaning” gladed terrain areas), there are realities that include the skier’s individual choice and self reliance. Of course, there is a much better chance that help is nearby if a skier is in trouble within the ski area boundaries, but it still may take a while before help arrives.
It is important to for skiers and snowshoers to be educated and prepared and be able to assess the risks of backcountry activity even within the ski area boundaries. In these litigious times, there may not be ready-made pamphlets to promote safety in the backcountry because few writers and publishers want to be liable. But one example is, the Falcon Guide entitled “Cross-Country Skiing,” which has sections on Route Finding, Winter Hazards, and First Aid that provides useful info.
These are just some of the issues to be considered as more people ski or snowshoe off trails and more issues will arise as more ski areas open access to ungroomed terrain.
Skiers visiting a commercial cross country ski resort can feel comfortable knowing that if they get injured there is most likely a ski patroller on site during their visit. But who are these patrollers?
Since 1938 the National Ski Patrol (NSP) has served the public and outdoor recreation industry providing education and credentials for emergency care and safety service. The NSP has had a Nordic division since the early 1970s, and these Nordic patrollers provide venue coverage at Nordic ski resorts, services to backcountry enthusiasts by interfacing with the National Forest Service and different park agencies, and can be an integral aspect of local search and rescue groups.
The diverse nature of the Nordic classification lends itself to be a unique program within the NSP. These patrollers who work at ski resorts, in the backcountry, and at alpine ski areas use a variety of equipment types, and know the extended patient care knowledge required and the needed backcountry survival skills. This all contributes to defining what Nordic patrollers do.
Nordic Patrollers are educated with a comprehensive manual and Nordic ski enhancement seminars offered by NSP regional divisions. These are effective tools to build strong confidence and proficiency on the trails. The NSP is standardizing the program throughout the divisions, so the same tools are applied for patrollers to succeed and a quality assurance plan is being put in place to ensure that the NSP members meet high standards.
Mountain Travel and Rescue (MTR) courses provide a variety of skills, including nutrition and how the body performs in a wilderness environment, weather patterns, survival skills, working with group dynamics, an introduction to search and rescue, rope rescue skills, improvised toboggan construction, and land navigation with map, compass, and GPS. The MTR courses are taught in classroom and field sessions including mock scenarios to ensure the attendees can apply what they have learned to real life situations.
Whether you are an outdoor enthusiast looking to expand survival and travel skills in the backcountry environment or a ski patroller preparing for one of the worst possible scenarios a parent can face at a ski area (a lost child), the NSP has a range of training. NSP also covers fundamental principles of avalanche hazard and work with mountain search and rescue groups. Patrollers who operate/recreate in areas that lack appreciable avalanche terrain are trained in navigation, emergency rescue, and even survival skills.
Can there be a more rewarding role on the snow than to help someone in need? To find out more about training programs, membership benefits, regional programs, and credential requirements at the National Ski Patrol, click https://www.nsp.org/
Nordic snow pros or ski instructors teach the sport for the same reason to celebrate the community and culture of the sport and to share that experience with as many people as possible. Professional ski and snowboard instructors come in all shapes and sizes and from many different backgrounds. There are part-time and full-time instructors while some prefer teaching beginners, or kids, because they enjoy introducing new people to the sport, others are coaching competitive athletes at the highest level.
PSIA-AASI is the national organization in the USA that offers professional certification and certificate programs for those instructors looking to gain peer-reviewed recognition of their skills and knowledge. PSIA-AASI develops national certification standards with the industry partners that provide the foundation for these credentialing programs. The organization is comprised of regional divisions. Within the last decade there were 893 certified PSIA-AASI instructors for cross country skiing and 1,801 certified instructors for telemark skiing (usually done at alpine ski areas). Canada has the Canadian Association of Nordic Ski Instructors (CANSI), a similar organization had 781 members in the last decade including 583 xc ski instructors and 236 telemark ski instructors (some members have both certifications). These professional organizations are endorsed by the Cross Country Ski Areas Association and its president Reese Brown, commented, "For the best ski experience possible, take a lesson with a certified ski instructor."
The current PSIA-AASI education/certification standards provide a training focus and represent a minimum competency for each level of certification. There are specific PSIA-AASI manuals about teaching cross country skiing and telemark skiing. CANSI has four certification levels in xc and three in telemark. Certification courses are organized and run by six different regions across Canada, following standards established by the National Technical Committee. Besides regular professional development days, CANSI members have access to a variety of technical material such as a very detailed and comprehensive Instructor Manual, newsletters and videos. Professional members also benefit from a liability insurance coverage when teaching, and enjoy discounts with several industry-leading equipment suppliers.
From professional development to expanding your abilities to share the ski experience with others, to making lifelong friends and memories, PSIA-AASI is devoted to helping you make your time as an instructor as rewarding as possible. PSIA-AASI membership consists of both registered and certified members. Once you join the Association you become a registered member. When you take and pass your Level I, Level II or Level III certification exams, you become a certified member or instructor.
PSIA-AASI provides much more than just a membership; it provides a connection to people who are excited about skiing and sharing that passion with others. And, it provides a connection to sliding on snow that has the power to change lives.
The organization had more than 31,000 total members, hundreds of discount products from official suppliers and the PSIA-AASI Accessories Catalog available to members at a discount. Other membership benefits include attending clinics, attaining nationally recognized certification, online teaching resources and printed technical manuals, PSIA-AASI's magazine 32 Degrees, discounts on products from official suppliers, instructional aid products, and liability insurance coverage.
There are costs associated with becoming a certified PSIA-AASI Nordic instructor for attending a 2-day event in one of the regions where you would learn the particulars of teaching (covering material in the Nordic ski instruction manual) and annual dues. For example, the PSIA-AASI events in 2012-13 sanctioned by the Eastern Division were held at 13 ski areas in six different states across the region during the winter (3 in VT, 3 in NH, 3 in NY, 2 in ME, 1 in MA, 1 in WV). Attending courses for CANSI can cost $250-300 but this includes the first year of annual membership. If you're interested in sharing the passion of cross country skiing and becoming a certified instructor, contact www.thesnowpros.org or in Canada www.cansi.ca/en/ to find your respective division.
Try before you buy - many XC ski areas conduct demo days to give skiers an opportunity to test drive the newest XC ski equipment. It's a day when product suppliers' branded tents and flags are flapping in the wind and company reps stand guard armed with knowledge of their wares.
You might participate in a demo because you have outdated gear (national statistics say that XC skis are 17 years old on average) and want to test new and different equipment to replace your old clunkers. Or you might just want to experience the advantages of the new gear. There are many reasonably priced skis but a pair of XC skis can be as high as $500 for premium models, so it makes great sense to try some different skis, ski categories, and brands to find something that best fits you.
Depending on how organized the demo is, you might need a credit card and/or identification for security but remember to also bring an open mind. The rep will ask you about your skiing ability and interests. If you're an intermediate skier who gets out on the trails four times a winter it is very different from a skier who hits the trails every weekend and can fly on skate skis. Give the rep an accurate description of your skiing prowess and interests so he or she can make a recommendation for you.
If you need a new set up and want to use a product demo to help make the decision about what to buy, do some homework before going to the demo. Talk with a knowledgeable ski shop employee who XC skis. Be wary of the alpine ski shop that limits its XC ski products to a dark or dusty back corner of the store. Find a reputable XC ski shop that sells multiple models among a few different brands of XC skis. Check out some company brand websites or other general XC ski-oriented websites.
When at the demo, get the right size skis for your weight and ski on them for about 15 minutes. Find some uphill and downhill trails to see how the skis perform. Do the skis hold going uphill or do you have to fight to prevent backsliding? Are some skis easier to turn than others? Does the glide seem to extend or do the skis slow down quickly? If you don't know what to look for while testing, ask the rep for some tips.
It is recommended to stay in the same category of skis when testing, so if you're trying a recreational waxless ski from one brand, test a similar ski and price point from a different brand before switching to a different kind of skis. Skis perform differently depending on flex, width, and construction - some skis glide better and some are more stable, turn easier, and are slower.
Of course, there are two different XC ski boot/bindings available and if you don't use the same system on the different skis that you're testing, you'll have to change boots to ski the other boot/binding system.
Rossignol rep Will Masson commented about the advantage of demoing with the NIS binding, "The NIS system allows you to move the binding on the ski to 7 different positions so you can fine tune your grip and glide position on the skis. The binding starts out at the balance point position and moves forward 1.5 cm and back 1.5 cm to customize your weight distribution on a particular ski. This can only be achieved when using the NIS system.
There is a graph that shows the benefits of moving the binding forward and back on the plate for skating and classic. A customer might be right between a 176 cm and a 186 cm ski on the recommended weight chart. That customer can be put on the longer ski to enhance the glide, and then the binding would be moved forward to maximize their grip on that longer ski. Advantages are like fine tuning a driver in golf, or a handlebar stem height on a bike, or strings in a tennis racquet. With other Nordic binding systems once you mount the binding you are stuck in that position!"
XC ski boots are a very important aspect of XC skiing comfort and it makes great sense to ski on some different brands. Do you want your boots to feel like a comfortable sneaker or do you desire the substantial support of a stiff sole? Is the toe box area of the boot creasing in a comfortable spot when you're skiing? Do your heels rise when you lift your foot? Is the boot too tight or too loose? Should you get custom insoles for your boots to make your feet feel more comfortable?
Have you tried XC ski poles recently? Ski poles have different grip straps that are easier to use and you may find that they are more comfortable and effective than traditional ski pole straps. Sunglasses are a great item to test. Do they fog up when you get sweaty? Do they feel so tight that you might get a headache? Are interchangeable lenses available for times of low light or bright sun?
Dedicate part of your ski day to the demo and try more than a few skis, poles, and boots. It should be fun and then you can make informed decisions when you purchase your next set of XC ski equipment and you'll feel great that you bought the perfect gear. To find a demo day contact a XC ski area or Nordic ski retailer near you to see when they will conduct their next demo day. SIA Photo of SIA Nordic Demo at Devil's Thumb Ranch Resort & Spa
Snowshoeing at Trapp Family Lodge
Every pregnancy guide book and website will tell you that it's very important to exercise during your pregnancy. Exercise will help to keep your body loose and supple, leaving you much more well equipped to deal with the strains and stresses of late pregnancy and, ultimately, labor. What those same books and websites are hazy about though, are exactly which sports and exercise you should be undertaking: if you have always been into cross country (XC) skiing, can you continue to ski during pregnancy?
XC Skiing During Pregnancy
The simple answer is that yes, provided you have the approval of your doctor, you are able to enjoy XC skiing during early pregnancy. If you are not a regular and expert XC skier then your pregnancy is definitely not a good time to take up the sport; it is important that you are able to balance and feel there is a minimal risk of falling during your ski, as it is any fall or bump that has the potential to be damaging to your baby.
Perhaps you can check out some skiing videos and read some snow reports before you hit the slopes, to consider how you feel about enjoying your favorite winter sport while you're pregnant? Some women find even seeing skiing makes them feel so concerned that they are unable to enjoy themselves like they usually do.
Even if you are an experienced and regular XC skier, there are some precautions you should take if you decide to hit the snow whilst pregnant. Try not to overexert yourself too much: take things slower and less enthusiastically than you might have previously. Pay attention to your body and how you're feeling; don't push through any twinges or shortness of breath. Sit down and take a short rest instead!
Backpack baby takes a peek at Highpoint Cross Country Ski Center
Many women will choose to stop skiing at around the fifth month of their pregnancy because this is when most women find they really notice their baby bumps and they begin to feel cumbersome. When your bump is large it will also affect your center of gravity, which could in turn increase your risk of experiencing a fall. You shouldn't be concerned about the higher altitude of your ski destination affecting your baby however; this is a widely reported myth! Plenty of babies are born at higher altitudes, and the change in oxygen levels will have no effect on your unborn child.
Finally, because every pregnancy and every woman is different, ensure you discuss your plans with your doctor before you continue with your current exercise regime. That way, he or she will be able to tell you of any risks posed to your own particular circumstances. But if you are a healthy woman having a normal healthy pregnancy then there should be no reason not to enjoy a leisurely ski.
Postpartum XC Skiing
Postpartum exercise is beneficial for new moms, both mentally and physically. Depending on the type of child birth you experience, most new moms are given the all clear to begin exercising again at around a month to six weeks after their baby is born.
Once you are given the okay to exercise, there's no reason why you can't return to XC skiing! Just take it slowly and make sure you don't overexert yourself. It is unlikely that you will be able to go straight back into your pre-baby routine; instead set yourself small challenges to work your way of to your pre pregnancy fitness levels. Don't extend your joints to the point where it causes pain or stretch too excessively. Post-partum women will find their joints and ligaments are much softer for the first couple of months following the birth of their child, so it is important to be aware of this and avoid hurting yourself.
By following these few simple tips, there is no reason not to enjoy XC skiing during your pregnancy and after the birth of your baby. Why not get your skis on and find out for yourself?
This article was contributed by Claire Roper
Had Nazi Germany won the competition to build the first atomic bomb in the early 1940's, the world today could be a very different place. The book entitled The Winter Fortress: The Epic Mission to Sabotage Hitler's Atomic Bomb by Neal Bascomb is the gripping true accounting of the race to build the atom bomb during World War II.
In 1942, the Nazis were working on the atom bomb and they depended on a necessary ingredient "heavy water," which was produced in Vemork, Norway at an electricity plant run by Norsk Hydro. The Nazis invaded Norway and commandeered the facility, which was set in a castle fortress above a precipitous gorge. The production of heavy water was forcibly increased and shipped to Germany to be used in experiments needed to create the atomic bomb.
Bascomb sets the stage explaining the production of the bomb and the background of the story's Norwegian participants, who planned and implemented what may have been the most significant and daring commando raid of World War II. Various plans were hatched in Britain and communicated to Norwegian spies, who during the winter on their cross country skis in the backcountry withstood hardships to avoid the German occupiers. The Winter Fortress has plenty of activity on cross country skis including a long distance chase escaping Germans on skis, which would make any Norwegian Olympic biathlete proud.
The winter-oriented hardships were dramatic such as parachuting at night, freezing temperatures, the search for food, and during the nighttime trek to the Vemork plant "trudging through snowdrifts sinking nearly to their armpits in wet snow." During the raid the saboteurs were dressed in white camouflage suits over British Army uniforms to make it look like they were not Norwegians to spare the local population from German retaliation. They advanced on skis and on foot before climbing a 600-foot wall above the Mana River to clandestinely reach the facility, which was set on a rock ledge.
The efforts of the Norwegian underground to sabotage the plant were marred for months by miscalculations, malfunctions, and calamities as the men waited to receive orders. They braved multi-day blizzards, unsuccessful hunting for food, and cabin fever to the enth degree. These Norwegians, who refused to submit to the Nazi occupiers were mostly trained in Britain and supported by local sympathizers. They awaited the conceptualized schemes by British and Norwegian masterminds. The plans had various possible results that were outlined and comparatively analyzed by the author.
The story is a roller coaster of determined undertakings to interfere with the German efforts to produce and transport heavy water. The impact on the protagonists and their families and neighbors are portrayed as well as Nazi brutality in the war.
Neal Bascomb lives in Seattle and is a former international journalist, who is a widely recognized speaker on the subject of World War II and the best-selling author of Hunting Eichmann, The Perfect Mile, and Red Mutiny. The publication date of The Winter Fortress from Houghton Mifflin Harcourt is scheduled for May 3, 2016.
The winter and snow cover are leaving us, so what do we do with ski equipment?
1) Cleaning: Use wax remover and Fiber wipe to clean the kick zone and also the glide zone.
2) Use the finest Steel or Copper brush to clean excess dirt from base.
3) Apply layer of Start Base (or Service or soft non-fluoro glider like SG2) to glide zones.
4) While wax is still soft use scraper with low pressure to "hot wipe" wax and further dirt away.
5) Follow with Fiber wipe and then finest steel brush again to remove dirt while refreshing base further. Repeat steps 4 and 5 as necessary until no more dirt is seen coming from base.
6) If you suspect your skis have any base damage (i.e. base sealing) consider having the skis stoneground to reveal a fresh base in the spring before summer storage. A fresh base is the most import feature in a skis ability to hold wax and to glide. Ski shops in most every ski town offer great stone grinding services.
7) Once you have a clean and refreshed base it is time to saturate the base with a summer storage wax. In the glide zones melt in a thick layer of Start Base (or Service or soft non-fluoro glider like SG2) and let it cool. If all the wax has been absorbed into the base at any point add another layer on to. Let cool leave it on the ski all summer.
8) Skis should be storage in cool, dry place, out of sunlight and not near heating elements nor not near the roof where temperature can rise over 50C degrees. Skis should be stored loosely strapped with no pressure on camber so that there is no risk that heat and pressure can alter any of the skis camber characteristics.
9) Better to do something than nothing. So at the very, very least crayon your softest glide onto your glide zones right now.
Article contributor Andy Gerlach in Sun Valley, ID knows his stuff –he's with SkiPost and Start Wax at http://www.skipost.com/