Cross Country Saskatchewan

Things You Need to Know Before You Start

Racing events will consist of either a Classic, Freestyle, and/or Sprint race, and are based on two basic techniques classic and skate. As the name implies, in a classic race, racers can only use the classic technique. Any skier who skate skis, other than for changing lanes, will be disqualified. Most racers use the usually faster skate technique in freestyle, however some racers stay with the classic stride. Cold snow conditions are the usual reason for the staying with the classic technique. Races are not allowed to start when temperatures dip below –20 C.

In Saskatchewan distances classic and freestyle racers have to go are based on age from 2km for Peewee racers (under 10 years of age) to 10 -15km for Juniors and Masters. Most developing racers (over the age of 14) have an average speed of 4 min per km, while elite skiers are consistently breaking the 3 min per km pace. At Nationals and World Cup racing distances vary and can be as great as 50km for men and 30 km for women with those elite skiers moving at an incredible rate averaging 2 minutes 30 seconds.

A relatively new racing format called sprint racing – is also age-dependant with distances ranging from 0.5 km to 1km. Sprint racers use the skate technique. Time is usually not a factor in sprint racing since the race is a head to head format with 4 competitors at the line. The top 2 finishers move on to the next round. Racers are seeded in groups of 16. At Provincial, Western, and National Championships each event takes one day to complete.

Most classic and many freestyle races have a mass or wave start. That is, all racers in a particular group (usually you race in your same sex/age category) are assigned a start time. You must go in your wave. Some races have interval start, in which case, you are assigned a start position and you leave the line at a 30 second or 1 minute interval from the previous racer. If you miss your start time, you must start at the end of the line and will be penalized your missed time start.

To improve your racing technique Keith Nicol (Technique Tips by Keith Nicol ) has some interesting tips.

http://www.swgc.mun.ca/~knicol/nordic%20skating.htm

Equipment Details

Equipment Basics – Skate and Classic Skiing

Skate Skis the rule of thumb in sizing skate skis is to the top of the forehead. Skate skis have less chamber, rounded tips, quality bindings include Solomon or New Nordic Norm (NNN). Skis with bindings range in cost from $150 to $700.	With the introduction of the free technique style of skiing came a change in the equipment skiers use. While it is still possible to skate with classic equipment, it is much easier and effective to use equipment designed for the skating technique.
Boots must match ski bindings. Solomon boots will only fit Solomon bindings. Other manufactures of boots match NNN. Boots range in price from $75 to $300.	If you want to skate, but don't yet want to purchase a completely new set of equipment then try this approach. Invest in a longer pair of poles, and remove the grip wax from your entire ski, covering it with glide wax. This will get you off to a good start with the skating technique. You could also purchase skis and boots that are called “combi” You can use them for both classic and skate skiing.	All length measurements by officials at a race will be taken with the skier standing on a flat, solid surface like a piece of plywood and the equipment beside him.
Poles are made from aluminum and fibre glass materials and range in price from $35 to $75	Skate Poles are longer than classic poles, generally up to your lips. Adjustable straps help keep the grip tight to the pole.
Waxing you need an iron and the temperature correct glide wax. Waxes cost between $5to $20	Skate skis are hot waxed with the temperature appropriate glide wax, and then scrapped, followed by a brushing.	Heating Iron
Unlike skate skis, classic skis have a camber (a good arc below the ski bindings), sharp tips, and are longer than skate skis. Skis and Bindings are similarly priced to skate skis.	Classic skis are 10-15cm longer than the skating ski. Classic skis generally come up to your wrist when your arm is raised above your head.
Boots are similar in price to skate boots.	Classic boots are low cut to provide more freedom of movement and skating boots are high cut, more like alpine boots, to provide greater ankle support.
Poles are similarly priced to skate poles	Classic poles are shorter than the skating poles by 10cm. They generally should fit snugly under your armpit when you are standing on a floor in your bare feet. The change came about because skating requires a stronger involvement with the upper body (40-60% of the push comes from upper body, compared to 10-20% for classic).
Waxing: Requires 2 types of waxes – grip and glide. Grip waxes range in price between $5 to $20. The latest waxing developments include new, expensive, high technology fluorocarbon waxes. Each athlete races on $20- $30 worth of wax with several hundred dollars worth of wax being tested prior to major races.	Grip wax provides grip on the centre part of the classic ski, while glide wax is used on the ends of classic skis. The average skier is best to start with several different types of grip wax from the same manufacturer. World Class Racers test 40 to 50 grip and glide wax combinations before a race. The latest trend is stone grinding. A top athlete may have 10 or 12 skis, each to be used for skating or classic in different snow and temperature conditions. Throughout the season, the base of every ski is ground in order to perfectly match the structure pattern of the ski base with the snow conditions.

Training Program

This section is currently under construction.

How Do I Get Rated as a High Performance Athlete?

This section is currently under construction.

Cross Country Saskatchewan
1860 Lorne Street, Regina, Saskatchewan S4P 2L7
Phone: (306) 780-9240 • Fax: (306) 781-6021
Email: ccs@sasktel.net