Take Advantage of Cross Country Ski Demo Day

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 You might participate in a demo because you have outdated gear (national statistics say that XC skis are 17 years old on average) and want to test new and different equipment to replace your old clunkers.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

XC Skiing For Pregnant and Postpartum Women

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

Cross Country Skiing SAVES THE WORLD - The Winter Fortress Book Review

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.

Mt. Washington Valley Visit in NH

Loving the snowfall in front of the covered bridge at Jackson XC

I just got back from a weekend in the Mt. Washington Valley in New Hampshire's White Mountains and the report is that the trail conditions were great. This has finally been a start to the winter season and there had been a few snow storms that provided great trail cover in the region, but one must beware of epic rainstorms or extended warm ups. 

During December and early January, the only skiing was at Jackson XC ski area, which had a 1.5 km of a figure eight trail of machine-made snow, which was the longest machine-made stretch of snow in New Hampshire. Up Route 116 from Jackson, the Great Glen Outdoor Trails Center also had areas with machine-made snow. And I can personally confirm that there is new snow and that Mother Nature’s snow stinginess has finally been broken this winter. 

The weekend started on Saturday with a visit to Great Glen Outdoor Trails Center in Gorham, NH. We were in the leeward side of the mighty Mt. Washington and we enjoyed the well-designed forested trails and never felt any wind from the towering mountain. The SnowCoach up the Mt. Washington Toll Road to the 4,000 foot elevation is an activity that belongs on everyone’s bucket list and make reservations for it at the Great Glen lodge. 

The next day my wife Kimberly and I skied at Bear Notch Ski Touring Center on trails that were scenic and comfortable (little up hill on our outing). Perhaps it was the soft snow that allowed us to scoot up the tracks with little effort. We were passed by a skijoring couple, each being towed up the trail by a Siberian Husky leashed to a harness. 

Part of the trails we skied at both Great Glen and Bear Notch were along brooks. Upon my comment to Kimberly that I enjoyed skiing along while hearing the water flow nearby, I learned that there are some people who claim such running water makes them want to tinkle. You're never too old to learn things. 

Posing at the Eagle Mountain House in Jackson, NH

We stayed at a country inn called the Eagle Mountain House on Carter Notch Road in Jackson. Built in 1879, the inn was like taking a trip back to yesteryear. It features 96 rooms, beautiful views, a 9-hole golf course, and a little tavern. The lobby is complete with old fashioned furniture and a phone booth with an old crank telephone. The staff was warm and friendly and the breakfast we enjoyed was great.

On previous visits to Jackson, we stayed at the lovely B & B the Inn at Ellis River featuring great breakfasts on tables that are covered antique metal sewing treadle tables. Looking out the windows from the dining room adorned with snowman figurines, we saw frolicking squirrels hopping from tree branch to tree branch. Another time we enjoyed the Christmas Farm Inn just up the hill from the XC center in downtown Jackson, which is a quintessential New England town with the white steeple church. This town, is home of the Jackson XC and it is a Mecca for cross country skiers. Jackson has also been cited as one of the more romantic destinations for travelers. Skiers can don their skis and hit the more than 150 kilometers of trails right out the door of their lodging almost anywhere in town. The Jackson Ski Touring Foundation operates under a Special-Use Permit with the White Mountain National Forest, and with the cooperation of 75 private landowners, and the Village of Jackson. 

While at the Christmas Farm Inn, we dined on a fine dinner and breakfast and scheduled massages at the inn's Aveda Concept Spa. The inn is a classic country inn seemingly out of the movie White Christmas, and it is believed that it was originally built in 1778. We stayed in the Carriage House, which is the inn's newest facility that houses the spa and is nearby to the indoor pool and fitness center.

At night we checked out the Tuckerman Brewery in Conway built in 1998 which is a beer production and packaging facility and a Tasting Room and Outdoor Beer Garden. There is a multitude of different beers to try and about 8,000 barrels of beer are produced each year. There is live music and Tuckerman’s has become a popular apres ski location for skiers in the region 

On Monday morning, we stayed in Jackson and skied in glorious sunshine on the Ellis River Trail, which is rolling terrain along the West Bank of the Ellis River. The Cocoa Cabin is an easy destination for skiers to reach about 3 kilometers up the trail from the Jackson XC lodge. We took some photos and had a great return ski, again along the babbling river, which was full of water from previous rainstorms. This trail is a special place for my family because it is where Kimberly fell in love with XC skiing. Hopefully, I had something to do with it, but there was also a chipmunk that crossed her ski path on that day in 1986. We've also skied the Ellis River Trail with our kids and have savored our family memories on that trail. 

All in all, it was a great three days on the trails in the Mt. Washington Valley and as a reminder people should check the snow condition reports before deciding that a rain storm or warm weather down in a metro area might impact XC skiing trails in the mountains.

Photo of two skiers behind Jackson XC lodge

First Person - Lapland Lake is Finn-tastic!

On a preseason visit in 2012 to Lapland Lake XC Ski & Vacation Center in Northville, NY, I was given a true taste of Finland. This is cross country skiing Finnish style from the resort owner, Olavi Hirvonen to the authentic woodburning sauna and the two resident reindeer on site.

Olavi and Ann Hirvonen have operated Lapland Lake for more than 30 years and visitors’ testimonials speak to their friendly, caring, and personal customer service that is Lapland Lake. Actually, the resort is tucked away in the town of Benson situated 60 miles northwest of Albany in the 6-million acre Adirondack Forest Reserve.

In February 2010, Olavi celebrated the 50th anniversary as a member of the 1960 US Olympic Team in Squaw Valley. He participated in two events and in the 50-kilometer distance he finished second among the US skiers. His performance was marred by a broken ski, which compelled him to proceed 1.5 miles on a single ski before he was able to obtain a replacement. Olavi applies that compulsiveness to overseeing the trail grooming and after winter storms he has the Lapland staff clearing twigs and branches off of the trails. Olavi works in the rental and repair shop, certainly a labor of love for the octogenarian, while Ann focuses on most of everything else.

The kids line up to spin on a sled upon the frozen pond, where a Finish experience called Napa Kiikku has the kids on a sled that is attached to a pole protruding through the ice. The “Ski-like-a-Finn” lesson package helps first timers to get the hang of xc skiing with rental gear, a trail pass, and a lesson. And from the looks of it, the trails are mostly on comfortable level terrain so that skiers need not climb too much or worry about out-of-control downhill experiences. There are a total of about 50 kilometers of trails with nearly 40 km that are groomed, 2.5 km lighted for night skiing and some panoramic views of nearby Woods Lake.

I sampled a small comfortable cottage called a “tupa” for overnight lodging and walked through the Lapin Tupa, which is a bigger dwelling that can be rented as private rooms by couples/individuals or shared by a larger group. The tupa where I stayed had electric heat, two bedrooms, a fully equipped kitchen, a small family room, and a woodstove. And when the snow is abundant, skiing from the front door and around the property will have you shouting tervetuloa (greetings) to others.

The Finnish Line Lodge is Lapland Lake’s main facility in a two-story building that literally rose from the ashes as it burned to the ground years ago, was rebuilt and now houses the retail store, rentals, fireside lounge area, and upstairs at the Kuuma Tupa snack bar for soup, chili, or a beverage. The Tuulen Tupa Grill is a dining room that has lunch and a catered dinner menu and it is slated for redecoration by the Hirvonen’s daughter, who is studying interior design and will undertake the project during her college break.

Lapland Lake welcomes people to cross country ski and snowshoe from kids and seniors, to ladies and teachers in weekly group programs that are scheduled. It has received the 2011 Certificate of Excellence from Trip Advisor among other recognition awards in the past. Ann Hirvonen stopped during our tour of the area and revealed that this was the spot she liked to stand at night to look at the twinkling lights of the tupas in the winter - knowing that people are enjoying it makes running Lapland Lake all worth it to her. You’ll say tavataan ladulla or “see you on the trails.” (in 2016 new owners Paul and Kathy Zahray are continuing the Lapland Lake traditions)

Trip Report to Jackson, NH and the White Mountains

We excitedly planned a weekend trip to Jackson, NH, because it is a true Mecca for Nordic skiers. This is the quintessential New England Nordic (XC) skiing experience with the covered bridge, white steepled church, brookside trails, and the accompanying village with all of the trappings.

Many of the trails lead right to the door of local inns, shops, and restaurants. It's no wonder that Jackson XC has been rated the top cross country ski area in the United States by the website, America's Best Online.

The Foundation is a non-profit organization chartered to maintain XC ski trails in and about the village of Jackson. There are about 75 landowners that allow trails to cross their property. Country inns are spaced throughout the region and the base lodge is a golf country club located on the village loop. The Cocoa Cabin is a warming hut serving hot cocoa on the weekend, located 3 km from the center on the gentle Ellis River Trail. Snowshoers can take a rustic narrow marked snowshoe trail from the center to reach the Cocoa Cabin.

We stopped at nearby Bretton Woods Nordic Center on the way to Jackson to ski in a snow storm for about 10 km on beautiful trails behind the Omni Mt. Washington Hotel. The grand hotel is at the southern base of the mighty Mt. Washington with 1,700 acres of spectacular scenery. This full service ski center has its own parking area and houses the ski school, rental equipment, and a retail shop with XC ski clothing and accessories. The center has a fireplace with couches and food service with tables and seating.

We arrived at the Inn at Ellis River in Jackson after leaving Bretton Woods and were showed to our room-with-a-view by new innkeepers John and Mary Kendzierski. The next morning we awoke to the aroma of bacon, which while incredible, does not do justice to how good the maple bacon tastes when accompanying a choice of two hot entree specialties such as cinnamon crepe stuffed with apple filling and topped with creme fraiche or pecan praline French toast. There's also fruit, yogurt, granola, and freshly baked breads, muffins, and other breakfast treats. The breakfast tables were covered antique metal sewing treadle tables. Looking out the windows from the dining room adorned with snowman figurines, we saw frolicking squirrels hopping from tree branch to tree branch.

Behind the inn and across the Ellis River is the Ellis River Trail, one of the most popular trails from the center lodge for XC skiers and snowshoers. We first stopped by the Jackson XC and got my wife's skis hot waxed as we waited. The wax job worked like a charm as we left the center for a short tour through the covered bridge, ending up at the Cocoa Cabin. The skiers along the Jackson trails are mostly experienced and courteous meaning they give the right of way to downhill skiers and get out of the groomed ski tracks when appropriate. Most say hello as they pass.

We lunched on scrumptious sandwiches at the J-Town Deli & Country Store, a warm and enticing old-fashioned country store that has a bakery, beer, wine, sweets and treats.

The "Foundation" maintains 150 km of varied and breathtaking XC ski and snowshoe trails 2 hours north of Boston. Foundation trails connect with A.M.C. trails in Pinkham Notch and White Mountain National Forest backcountry adventure trails.

Our après ski time led us to the Wildcat Inn Tavern in downtown Jackson for some live music and libations. The tavern walls display classic ski posters and some antique gear such as snowshoes and a pair of red Jarvinen XC skis. The seats in one of the rooms were built to look like double chairlifts and there were soccer jerseys from around the world pinned to the ceiling. Afterward, we dined at the nearby Christmas Farm Inn for a great dinner and dessert.

Our getaway day included a stop and tour at Great Glen Trails Outdoor Center, about ten miles outside of Jackson up the Pinkham Notch toward Gorham. The panorama view from the center of the Presidential Range and Mt. Washington is unparalleled. We skied a few cold and windy kilometers on wide whimsically-named trails such as the Great Grump Grade and Hairball Passage toward the Great Angel Warming Cabin. The trails were impeccably groomed and on our way back to the lodge we stopped by the new Glen House Hotel for a drink and lunch. The hotel has 68 rooms and is one of the most sustainable operations in the business. We also checked out the Mt. Washington SnowCoach to head up to treeline on the nearby Toll Road, which is an experience not to be missed.

The White Mountains and Jackson met our expectations delivering great snow, excellent trails, and a superb weekend at a destination worthy of being named a Mecca of Nordic skiing.

Family of XC skiers at Great Glen Trails

Can XC Skiing and/or Snowshoeing be a Remedy for Anxiety and Depression?

There have been studies done about exercise intervention for clinical populations diagnosed with depression, anxiety, eating disorders, and even post traumatic stress disorder. This research shows that there are beneficial effects that produce a statistically relevant and significant reduction in these mental maladies. The following few paragraphs provide info from some articles that covered the topic of using exercise as a good strategy for therapists to employ.

In the 4th century, Plato reportedly quipped, “For man to succeed in life he has been provided with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.” The CDC cites health benefits associated with a range of physical activity and in its absence there can be an increased risk of obesity, heart disease, diabetes, certain cancers, etc. Physical inactivity may also be associated with the development of mental disorders such as those listed above.

There is evidence for the effectiveness of exercise training in patients with panic disorder impacted by a number of psychological factors such as increased self efficacy, a sense of mastery, distraction, and changes of self-concept. Can or will psychologists prescribe such an exercise intervention as part of therapy for their patients? It would seem to integrate perfectly with cognitive behavioral therapy strategies such as situational analysis, self monitoring, homework activities, and supportive follow-up to help compliance.

Physical fitness will also improve self-esteem and as patients feel better about themselves they’ll develop a more optimistic and energetic frame of mind. There is also an association between aerobic exercise and increased alertness. The exercise improves circulation and increases the availability of oxygen to the brain while it also causes the body to produce chemicals such as adrenaline to promote mental alertness. Fitness can instill a sense of pride and confidence and allow the mind a pathway to escape from everyday stress. Biologically speaking, exercise is said to cause the brain to release beta endorphins, which are essential in relieving pain and create a sort of euphoric or light happy feeling. This overall mood enhancement can be prescribed to help treat depression and anxiety. Regular exercise will also invoke focus, determination, and discipline, which are mentally strengthening.

Cross country skiing and snowshoeing are the top forms of aerobic recreational activities. And aerobic activities have been found to promote mental health, boost energy, improve sleep, relieve tension and stress, and combat anxiety and depression. There is a real proven link between physical fitness and mental health and well-being. We should get moving on this!

How do we encourage more psychologists to enroll their patients in outdoor fitness endeavors as part of therapy? There will be benefits from such strategies at a wide range of levels from getting someone out on rental snowshoes for 3 short weekly hikes to training for a 50 km skiathon.

A strategy to bring together xc skiing or snowshoeing and professional therapists can be developed. The skier can create a prescription for a routine for skiing or snowshoeing a number of kilometers a few times per week and the therapist can schedule sessions or maybe even hold the sessions on the trails. What would that be worth an hour including trail passes? Maybe xc ski areas can sell transferable season passes to therapists in a package? Maybe health insurance could cover the cost of and encourage such a winning strategy.

Choosing a Destination XC Ski Resort

For people interested in traveling to xc ski resorts this winter, here is info about making a destination selection from the editor of XCSkiResorts.com.

In general, xc skiers select their winter xc ski destination resorts using some rating system of how xc ski areas perform in eight categories of criteria including trail quality and grooming, scenery, food quality, staff friendliness and service, the ski lodge facility and family issues. There is a great range of xc ski areas in North America and in the eyes of xc skiers these characteristics delineate areas without concern to whether the area is an inn, a ranch, a day area, a destination resort, or a recreation park area. I've purposely avoided the issue of cost - whether you like to travel to distant resorts or only travel within your region, you will still compare the other criteria to select your destination resort.

The information below describes what a quality xc ski resort is all about in terms of services and amenities at some of the leading xc ski resorts in North America.

XC SKI TRAILS

Trail Quality relates to the skiers' comfort on the trails, even though those skiers might be at different skiing or experience levels. The trail signage should help skiers understand where they are on the area's trail network. And signs should help skiers know the direction that will help them return to their starting place. The trails should provide a skiing flow so there aren't too many long uphills or sharp turns at the bottom of steep downhills. One idea that is done at Lapland Lake in Northville, New York that makes trails seem less crowded is to have skiers go in the same direction (one-way). The result is that the trails never seem crowded. Jay Richards of Maplelag in Calloway, Minnesota said, "Feedback from the majority of our skiers let us know that they prefer double-tracked trails more than single tracks. And we had overwhelmingly negative opinions about allowing dogs on the trails, too."

Some of the best xc ski areas are just blessed with great terrain for xc skiing. The location of an area such as Royal Gorge in Soda Springs, California is perfect for xc skiing as the area's land diversity offers flat, rolling and more challenging variety. And Royal Gorge claims Sierra maritime snow consolidates well and is great for the base on the trails, which means that skiers can count on excellent conditions when they ski there.

Trail grooming can make or break the ski conditions. Olavi Hirvonen former owner of Lapland Lake explained, "We groom every morning unless we have to wait for the snow to dry out or cool off - and I groom the way I like to ski the trails myself." Hirvonen had the Lapland Lake staff out on the trails after windy periods to rake and pick up the debris from trees like fallen limbs and pine cones so skiers don’t have to ski over the debris as it appears on the trails from the Springtime melt."

One thing that most of the best xc ski areas share in common is that they acquire and use the latest trail grooming technology to give them a mechanical advantage. They do not skimp when it comes to using snowcats with their grooming attachments to break up ice or powderize the snow into the finest trail surfaces.

Without getting into the details of grooming machinery and techniques, the personal pride of the area operators is paramount to the trail quality issue. There is pride and commitment to the quality of the trails at many of xc ski areas.

STAFF SERVICE AND FRIENDLINESS

You know it when an area's staff is a great one - they seem happy to see you. In most instances, areas that have veteran employees have them because it is a great place to work. Most of these great employees do not need "customer service" training. They already have the personal touch. Most of the people that work at the best xc ski areas want to work there as a lifestyle choice. This is apparent with their attitudes with the guests and about working at one of the best xc ski areas.

The Richards family, who own and run the Maplelag Resort in Callaway, Minnesota, treat their guests as part of their family. It may sound trite but their guests sincerely feel welcome and they state it unequivocally in testimonials. The staff often greets the guests by name. The Richards constantly ask their guests if there is anything that can be done and they drop everything to help their guests, be it in the lodge, on the trails, in the rental shop or at the dinner table. Richards feels, "One of us (the Richards family) is always around to help with our guests. It's fun to chat with and be pampered by the actual owners of the resort." Many testimonials from different areas claim the same thing with regard to their feelings about the service at the best resorts - they feel welcome, comfortable and "at home." And Maplelag avoids posting rules or signs saying "Don't do this or that."

RESORT LODGES

XC ski lodges can be designed to provide space, convenience and efficient utilization, but there are also other factors that make a difference to skiers. The best places are clean, cozy, and convenient, but facilities such as restrooms can get pretty yucky, that have to be kept in good condition throughout the day. Lapland also takes into account brown baggers (bring their own lunch rather than purchase food at the area) by offering them a picnic area. And they have a public shower and changing area for skiers, who want to clean up before their drive home.

At Devil’s Thumb Ranch in Tabernash, CO, part of their ambiance is the scenic location and rustic looking facilities. They’ve added new updated facilities such as a dining room, lodge and cabins, but many guests go there to enjoy the rustic feel. It looks like what people expect Colorado to look like and they incorporate features such as a yoga studio and spa to provide guests with amenities that they appreciate while on vacation. And Devil’s Thumb has invested in many sustainable aspects, which guests support.

The main lodge at Maplelag is the area's group meeting place, and it is a living folk art museum. Jay Richards has collected unusual items from around the world. He stated, "We work very hard cultivating this look to be a feast for the eyes." There are nooks and crannies where people can sit and relax, read a book, play games with the family, etc. The lodge also houses the main dining room, hot tub, sauna, massage rooms, rental shop, gift store and it is where the Saturday night talent show and dance takes place.

FOOD AND BEVERAGE

Whether Nordic skiers bring a picnic lunch, stop at a trailside snack shack or relax with a first class dining experience, the best areas usually are known for their outstanding cuisine. Good food service is a result of the area's commitment, quality chefs with pedigree culinary backgrounds, wine selection, and so on. The Maplelag kitchen is run by Debbie, the chef who has been on the job on and off for 25 years. There is a window opening to the kitchen where guests can speak with Debbie and see the staff cooking the meals. They make everything from scratch using only natural and fresh ingredients. They call it homestyle, hearty, and wholesome and it is a unique menu that is endorsed by the guests. Richards' summarized, "Food is a real joy at Maplelag.

QUALITY FAMILY TIME

Some xc ski areas are highly touted for their commitment to families. They cater to family needs by dealing with the kids AND grandparents. So the trails have plenty of flat terrain for kids and they offer pulks (sleds that skiers use to carry small children), children's sized snowshoes, skis, boots, and ice skates. XC skiing offers families an activity that they can all do together. And that can include a four-year old on Snoopy skis skiing right alongside of grandpa skiing on his pine tarred woody originals.

Child-oriented instructors are a key element for families and so are instructors that can cater to older skiers’ needs. For the kids to have a positive attitude about Nordic skiing they must have positive first experiences and older skiers relate to older instructors because they are on the same wavelength. Kids get comfortable with child-friendly instructors as individuals and on subsequent visits the kids commonly request to take additional lessons so they can spend more time with those friendly instructors.

Another important way to cater to families is to offer a variety of other skiing and non-skiing activities. At Lapland Lake a game played in Finland called Napa Kiikku is organized on weekends and holidays. The game involves a pole on ice with a sled that goes around in a circle. Adult lessons are conducted to correlate to the time that the kids play the game.

The entire family loves a campfire by the lake, sleigh rides, or just playing on a big pile of snow. Trapp Family Lodge in Stowe, Vermont conducts many kids "classes" from swimming to puppet classes or making stuffed animals. The kids' classes provide parents and grandparents with some child-free time for going on harder ski trails or getting a massage while the kids are being entertained. And older guests love the tour offered at the lodge with property managers who are often the children of Johannes von Trapp.

Jay Richards (Jim and Mary Richards' son) of Maplelag commented, "Seeing our large family with our own kids running around, being involved makes families feel welcome here. We try to make parents feel at ease about having their kids run around." Maplelag cabins and cabooses are great accommodations that can fit large families and the Richards try to help families focus on being together doing family activities. Serving meals "family style" is a key element to the atmosphere. But so are the other family activities such as the dance and the talent show. Baby sitting services are available on site, too. Jay feels that one of the biggest reasons families visit is that there are many families already at Maplelag every time people visit and that makes families feel welcome.

CONCLUSION

Of course, there are other criteria for selecting winter destinations - for example, couples that are looking for a romantic weekend will have different needs (and desires). There is something more memorable about traveling to a destination compared to going to the local trail network for a couple of hours to xc ski or snowshoe. Whatever your interests, there is a perfect xc ski resort for you.

Snowshoe Programs Proliferating at Alpine Ski Resorts

Snowshoeing with the kids

Not everyone who visits a ski resort wants to or is able to ski or snowboard, so resorts offer other activities. Among those options, guests can explore and enjoy the outdoors on snowshoes. These snowshoe outings at ski resorts range from guided naturalist tours to nearby destinations to athletic fitness treks reaching the top of the mountain. Snowshoeing options at ski resorts are booming and becoming ever more creative.

Smuggler's Notch Resort known as a prime Vermont family destination has one of the most comprehensive mixes of snowshoe programs available. There are snowshoe treks for families with young kids, and outings for adults or families with older kids, who want a bit more in terms of the length of the trek, the topography covered, and the insights shared about the natural world and outdoor skills.

Programs are scheduled for specific days and times at different prices for adult and children. Special family snowshoe programs that are easy include the Fireworks Snowshoe Tour (Thursdays 7-8:30 PM) , which is a guided snowshoe trek after dusk through the woods to a rustic pavilion and bonfire.

The guided treks can cater to individual needs and 1.5 hour snowshoe lesson trek is Sunday at 10 AM. Family Scavenger Hunts are held 3 times per week. The High Elevation Trek is Mon and Fri at 1:15 PM while the Backcountry Snowshoe Trek is on Wed and Sat at 1 PM. Winter Survival is on Tue at 10 AM.

The Blue Snowshoe Trail at Pat’s Peak

Pat’s Peak in Henniker, NH offers three snowshoe trails (Green, Blue and Black corresponding with different levels of difficulty) that are connected in a 4 mile loop. There is no charge to use these trails and they are signed but not maintained. Snowshoes are available to rent for $19 and trail maps are available or can be download.

Beaver Creek Resort in Avon, CO has a variety of snowshoe tours via the Strawberry Park Express chair lift. There are morning or afternoon snowshoe tours that are $125 not including the gear. Private 3-hour tours are $485 and all day tours are $725. An equipment rental package is available which includes boots, poles and snowshoes for $50 a day or $39 for a half day (less for kids or seniors).

Legacy Park is a destination for snowshoers

At Crystal Mountain in Thompsonville, MI, there are guided snowshoe tours available on the golf course for $25 including the snowshoes or go snowshoeing on your own with a 1-hour snowshoe rental for $15. One of the popular treks is to the Michigan Legacy Art Park, which is a 30-acre preserve on 1.6 miles of hiking trails within Crystal Mountain. The Art Park features 45 sculptures (20 in the winter), poetry stones, an outdoor amphitheatre (open in the summer) and there is a donation box.

Stop by the Base Camp at Big Sky Resort in Montana for snowshoe adventures. They have a 2-hour snowshoe tour on the Moose Tracks Gully Trail for up to 10 people at a time led by two local women guides. There are designated trails for snowshoers to go out on their own, but they are asked to pay a $5 trail pass. Click for the resort website video about the guided snowshoe tours that are available at $89 for guests aged 12 or older at Big Sky Resort .

Back in Vermont, a resort that presents a different option is Mount Snow where snowshoe tours are available via the Grand Summit Hotel lodge's NatureSpa. There are planned and marked 60-90 minute trail routes at the ski area for the Woodland Tour (recreational) or the Fitness Tour (vigorous uphill). The unique "Guided Snowshoe Tour & Massage," includes a guided snowshoe tour followed by a sorely “kneaded” massage after returning to the spa for $195. Snowshoes are available to rent.

Guided snowshoe tours take about an hour for $55 per person including the snowshoes, poles and a group guide. There are also private tours available and outings offered to people who are more athletic and looking for a fitness workout on snowshoes or an environmental tour with a local Vermonter talking about animal tracks or local geography. Trail maps for snowshoers are available at Mount Snow Sports, where snowshoe rental equipment and a trail pass can be acquired.

It may be necessary for some of the Smuggler's Notch snowshoe treks to be on the alpine slopes due to low snow in the valley. Some snowshoers use the lifts to access a high elevation tour and a backcountry tour. The Smuggler's Nordic Director commented, "When the skiers saw the people snowshoeing on the slopesides, they wanted to get out of their skis to come and try it."

Tips for New Cross Country Skiers

So you've decided to try cross country skiing, You can call it cross country skiing, Nordic skiing, XC skiing, or ski touring - when trying cross country skiing the first few times it may be a totally new experience for you and it may take time for you to become confident. Experienced cross country skiers might call you a first timer, beginner, novice skier, and even a "never-ever" but as with any recreational activity, if you do it a few times, it will become easier and more familiar. Cross country skiing can take a while to master, but it is outdoor fun even on the first time on skis.

Downhill Skiing is Not the Same as Cross Country Skiing

Most people believe that if you are an alpine skier and have mastered the lift-served form of snowsports, that you can easily master cross country skiing. But alpine ski equipment is much heavier than cross country ski gear – the big plastic ski boots and wide skis provide substantially more support compared to cross country ski equipment. Snowplowing on cross country skis takes more technique to roll your ankles and hold/push the ski edge of the skis against the snow while you are moving. Even though both sports are on skis and on the snow, there are many differences between downhill skiing and cross country skiing.

Wobbly Feeling

Putting on the comfortable cross country ski boots, stepping on the bindings and attaching to the narrow skis, you may feel a bit wobbly at first. You'll be gliding down the smallest incline and you may feel unsure, but bend your knees and try to relax. Don't lean backwards - bend your knees and feel your weight on your heels and you'll have more control.

You Will Fall Down

Accept that you will likely fall while cross country skiing. Everyone falls while cross country skiing sooner or later and the snow provides a soft landing. Getting up after a fall is sometimes complicated to orchestrate, but take your time to untangle and get to your knees. Once on your knees it should be easy to stand up.

Groomed Trails

Many people dream about cross country skiing as an adventure in the forest and down hills in the wild. The truth is that this form of recreation is much easier on groomed trails…that is, trails that have been packed and tracked by a machine. On groomed trails, it is easier to glide, easier to go up hills, and easier to control the speed going downhill with a snowplow technique. Cross country ski areas provide trail grooming and charge a fee to use the trails. The trail grooming, signage, maps, lodge facilities, and other services are definitely worth the fee. Most cross country ski areas do not allow dogs to use the trails, but some areas offer dog-friendly trails.

To find a cross country ski area, use the Internet or websites such as www.XCSkiResorts.com or the Cross Country Ski Areas Association (www.xcski.org). These areas often require a reservation to get a lesson, as they do not always have instructors on site, so visit an area’s website in advance to get their information.

Be Prepared

The typical safety concerns are prevalent with cross country skiing. Go out with someone else, take water and food, and have some additional clothing (dry gloves, hat, neck gaiter, etc.) in case it gets colder or snows. These concerns can arise if you take a wrong turn where you end up on a longer trail that you expected.

Hills

If the terrain that you are skiing on is perfectly flat, you should not have much problem on cross country skis but when there are hills, you'll encounter the sport's ups and downs. The first time going down a hill could be a bit frightening but as in any sport, with practice you will become more accustomed to the feeling…hopefully. It is best to get tips or a complete lesson. The various cross country ski techniques are taught by experienced or certified instructors at cross country ski areas. Most likely you have friends who try their best to provide insight on ways to master the skis. The former idea (with a certified ski instructor) is the better choice.

Get Out There

Cross country skiing provides one of the greatest full body workouts available as it uses all parts of the body's muscle groups. You may not feel exhaustion while you are out on the trails, but your body is working hard and using unfamiliar muscles, so take it easy. It's best to go on a short outing at first and build up the distance or time on the skis over multiple outings.

Getting information about equipment and the different forms of cross country skiing (on track, off track, skating, backcountry, etc.) can be found on the Internet and/or at a cross country ski area. It makes sense to rent your equipment the first couple of times to see if you like cross country skiing. Most ski areas have rental gear for first timers (skis are softer and wider) and for more athletic people (skis are narrower and more lively). The narrower skis will glide better and go faster, while the wider skis will allow more control but feel like they drag a bit on the flat terrain.

When you get ready to purchase equipment, talk with professionals at a cross country ski area or retail shop to make a decision about what to purchase, which will depend on your interests (on track, off track, control, performance, etc.). Once you become a cross country skier, you'll look forward to when it snows and it will become a magical experience to enjoy every winter. Top photos, Fischer Skis, Bottom photo, Great Glen, NH

Backcountry Access - A New Service at XC Ski Resorts

A recent visit to Bolton Valley Nordic Center in Vermont afforded me an up close look at the newest sensation in cross country skiing – backcountry access at a commercial xc ski area. Bolton boasts having 62 km of high elevation backcountry ski trails including steep winding trails through birch glades, mellow trails for touring, and plenty of powder turns on the way back down.

In mid-February while much of New England was wondering when winter would begin, Bolton Valley Nordic Center with its base elevation of 2,100 feet has fresh snow and a reliable, plentiful base. The facility has 26 km of groomed trails, too. The rental equipment includes backcountry gear for either xc skiing or snowshoeing. The famous Catamount Trail is amidst Bolton’s trail system and there seems to be no limit to interest in this market segment. In fact, the grand daddy of xc ski areas, Trapp Family Lodge now offers 2,500 acres and 40 km of trails in the backcountry, too.

At Bolton Valley Nordic Center's eastern side, the Bryant Ski Trail takes skiers uphill on an hour trek to the Bryant Camp Backcountry Cabin (2,690 foot elevation). Not much to the building but it is a destination that opens into various trails further up the terrain. By the time I arrived in the late morning the trails were packed by previous skiers. I had a few chats with other skiers, who donned gear ranging from lightweight xc skis to heavy telemark gear with climbing skins, wide waxless skis with BC boot/bindings, and I even dodged a snowboarder careening down the packed trail on a split decision snowboard.

I had a conversation with a couple of skiers, who admitted to taking the Wilderness Lift at the adjacent Bolton Valley alpine ski area to ski from the Peggy Dow’s Trail to the Nordic area’s backcountry terrain and the Heavenly Highway Trail where I met them. I skied further up the Highway and then turned on to an aptly named trail called Devil’s Drop, which was really a downhill powder run with switchbacks.

Clearly, you want to ski these trails on a day with good soft snow conditions. The trails are well marked and with skiers dropping down into untracked lines through the trees the upper trails can be a bit confusing. It appeared that after skiing around a few times it would be more comforting as one becomes familiar with the upper trails. There is an overlook named Stowe View and another trail where you can reach a destination named Olga’s Falls. The Bolton-Trapp Trail uses the Catamount Trail (Vermont’s lengthwise winter trail) between the Bolton Valley Nordic Center and Trapp Family Lodge in Stowe and this reaches the highest point on the Catamount Trail at 3,310 foot elevation.

The west side of the Bolton trails covers another entire area to ski and looking at the map contours it is appealing for some downhill fun. The backcountry area also has some delineated glade areas on the trail map and one would imagine that there could be much more of these cleaned areas to give skiers more to enjoy.

Trapp Family Lodge offers guided tours in the backcountry for $35 hour and there is a 3-day package with rental equipment, skill lessons, and a full day tour for $250. Bolton has backcountry rental gear for $30.

Uphill Transport for Skiing the Glades

About a decade ago, alpine ski resorts came to the realization that gladed areas (skiing in the trees rather than on the groomed slopes) between trails offers great fun to skiers. They have created safe glades on gentle terrain by eliminating underbrush, smaller trees, and rocks so there is more room for skiers to pick their way through the forest (somewhat) safely. Glade areas for advanced skiers offer steeper terrain and more obstacles.

Call me a heretic, but I feel that the time has come for xc ski area operators to accept that there are many skiers who would like to access these backcountry stashes without having to climb and get so tired. Clearly there is a portion of the skiing population who would pay for transport up to higher elevations to access these areas so they can enjoy the downhill runs. For a few extra dollars above the trail pass, such transport could be provided with an industrial snowmobile (which most resorts already use) pulling an attached trailer with seats. And maybe the snowmobile driver can stop at the top to take some photos of the skiers as they take off down the terrain. Skiers can purchase the photo documentation back at the lodge and get the photos emailed to their computer or phone so they can show their weekend adventure to coworkers on Monday morning at work.

I imagine that xc ski resort operators might feel that such a service is the domain of alpine ski resorts...but xc ski areas could offer a more natural service within the context of xc skiing and snowshoeing. People like high places and the product supplier companies have recently produced a proliferation of off-track and backcountry equipment. This type of xc ski resort service has arrived.

Women's Skincare - Taking care of your skin in the sun and snow

GREED. More doesn't always mean better. Sun Protection Factor (SPF) measures the length of time a product protects against skin reddening, compared to how long the skin takes to redden without protection. So if you burn after 20 minutes in the sun without sunscreen, a sunscreen with an SPF 15 will protect you 15 times longer - or for about five hours. SPF protection does not increase proportionately - a sunscreen with 30 SPF blocks 97 percent of the damaging UVA and UVB rays from the sun, while SPF 15 blocks 93 percent.

The FDA has proposed a new system (August 2007) where sun screen lotions would be rated on how well they protect skin against UVA and UVB radiation.The UVA ratings have not been offered in the past and this light penetrates deeper into the skin. Some tanning products provide no UVA protection and it has been proposed that ratings will now address this issue. SPF 50 would also be recognized now and a warning about the risk of skin cancer may be required to be on all sunscreen lotions.

GLUTTONY. Don't be a glutton for punishment, stay out of the sun between the hours of 10 and 2. The rays of the sun are strongest at this time of day, increasing the risk of sun damage to your skin.

LUST. Forget about asking your significant other to rub that lotion on you on the trails. Apply that first ounce of sunscreen 30 minutes before going outdoors, to allow it to bond to your skin. For one overall application of sunscreen you should use one ounce - about the amount that would fill a shot glass.

SLOTH. Getting lazy will get you burned. Sunscreens need to be reapplied every two to four hours. Be diligent. Even better, choose sunblock, which uses zinc oxide or titantium dioxide so the UV rays bounce off rather than get absorbed.

ENVY. So your best friend came back from Tahoe with an amazing tan. She may look healthy now, but there is no known safe way to tan. Tanning is a form of "skin injury" that occurs when UV rays enter the skin and the derma layer produces more melanin to protect itself. And it leads to all sorts of nasty effects of premature aging, like wrinkles and sun spots.

PRIDE. Don't be proud of that goggle tan. Snow reflects up to 80 percent of the sun's rays, causing major sunburn damage to uncovered skin. That goes for water and ice, too. Added to the already increased exposure is the increased risk at altitude. Winter sports in the mountains increase the risk of sunburn because there is less atmosphere at high altitudes to block the sun's rays.

WRATH. Okay, get angry because skin cancer statistics are alarming. Skin cancer is the most commonly occurring cancer in the United States. Not only is skin cancer deadly, most are horribly disfiguring. Skin cancer accounts for 1 percent of all cancer deaths and 90 percent of all skin cancers can be attributed to the sun.

Facts and figures taken from skincancer.org, sunsafety.org and the American Academy of Dermatology (aad.org).

According to Jill Adler in an article in Sports Guide, cleanser should be milky and designed for sensitive skin to provide more hydration. Moisturizer should have vitamin E and C for protection against the environment and make sure it is slightly oily to retain water inside the skin cells longer. Hydrate excessively and slop on the moisturizer every night. Choose vitamin-rich products without alcohol, menthol or acid compounds that absorb your natural oils. Vitamin A helps prevent sun damage, C and E heal wounds and D helps stave off skin damage and signs of aging. Avoid baths and hot tubs because they break down body oils, but if you like baths then add bath oils to the water.

Other Women's Pages on XCSkiResorts.com

Cleaning, Base Refreshing, Base Saturation, & Summer Storage by SkiPost

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/