News from Steve…

Races: The Seeley Classic has been postponed until Jan 20th. That's the weekend of the Lake Elmo Clinic so I will not be hosting any people at my cabin. Good luck to any who do the race. The City of Lakes, Mora Vasaloppet, and The Birke are still to come. Let's hope we get some snow soon. Remember if you race or volunteer for the City of Lakes you get a $5 rebate or if you like I'll donate the $5 to the COL Foundation. If we have enough people who want to do the COL Tour we can do it as a group. R&G Tours the COL. If you're thinking of doing your first race I would recommend either the COL Tour or the Mora Vasaloppet. Don't hesitate to talk to any coach about your race aspirations.

Lake Elmo Clinic: Assuming we get snow some of your instructors will be giving a free clinic at Lake Elmo Regional Park on Jan 20th. Tell all those friends who you couldn't convince to join Ride and Glide. See info on the events calendar on the web site.

Wax Irons: I still have a few irons left at $33 they a great buy.

Wax: Mostly gone. Still have some Fastwax White and Fastwax Paste. Some kick wax and corks, but that's about it.

Powerbars: I can make an order to Powerbar. Let me know what you want. Sample prices, per box, are: Original PowerBars $3, HarvestBars $5, PriaBars $4, DrinkMixes $4, Plus others. I'll donate the money to Lake Elmo as I get these items free as part of our Sponsorship.

New from Jyneen...

City of Lakes Loppet (Feb 3 & 4): City of Lakes Loppet is the club "championship" both for those who want to ski it and those who want to generally help the local ski scene. Consequently, R&G Club offers discounted membership to those who participate by volunteering. On years like this when the race seems "iffy", it becomes very hard to find volunteers to help out. So here's the pitch: they really do need additional volunteers. Registration is easy, just go to www.cityoflakesloppet.com (click on volunteer) and sign in, choosing whatever you would like to do. Be sure to mention in the comment box that you are part of R&G. In the past, we have had the honor of being course marshalls - standing out on the race course, making sure that everyone goes the right way and calling for aid if someone takes a bad fall and gets injured. Other volunteer opportunities include help ing with preparatory work in the days before the race, or helping with other events than the big race. Last year I helped with timing at the finish line for the ski-joring event, and then was stationed at one of the nasty hills on the 35K course. Other club members worked the late shift making the luminaries for the candle-light ski, while the year before several folks helped shovel snow and staffed the registration table at Calhoun Square. And the year before that, we set up the finish area in the most brutal cold we've had lately. Us volunteers have just as many stories to tell as the racers.

So if you are willing and able to help out, register with the COLL and also let me know too (jethatcher@att.net), so we can keep track. It really is a lot of fun, and teaches you about race preparation if you plan to race in the future. And the goodie bag has better stuff for volunteers than for racers.

We had 6 or 7 skaters show up and we spent a good 45 minutes upstairs going over skate technique positions. I think this was extremely helpful, especially for V1. We had everyone take up the first position (The strong hang on the pole) in V1 and Dave and I walked around and corrected hand, foot and leg positions. We made a lot of significant movements. The coaches can talk about what position to be in, they can demonstrate the position but many times students think they are replicating the position but they aren't. So we physically moved hands and arms to get them in the correct position. Then made them hold it and feel the position and then let them reproduce it by themselves. Then we moved onto position 3 (The follow through) and did the same thing and then we practiced moving from position 1 to 3. See the V1 technique article on the web site for actual on snow pictures and a video. Then we went outside over to the base of the downhill area. The conditions were really not too bad. We did skate drills on the flats and then did V1 up the downhill slope to finish off the night. I'm sure we'll be here next week as well even if we don't get any new snow. There plenty here and if they groom some more it will be really good. It is limited in space however so we can only handle about 20 or so. Everyone got a lot of personal attention. These so called poor condition nights are a good time to get one on one coaching because the turnout is usually so low and all the coaches are there. Don't miss this opportunity.

We began by warming up on a short loop between the training circle and the Chalet. Then we spilt up into three groups by ability and comfort. My group worked on reviewing the basics at the training circle including relaxed body position, V1 poling technique, double poling and loading, pushing off and long even glides on a flat ski without poles. We then skied together to a place to practice going down hill and around a corner with controlled speed and step turning. Finally we learned and practiced up-hill technique with V1, focusing on quick steps, a wider stance, and shifting weight laterally, using hips and stepping-up the hill. It was a very fun night with lots of progress by all! Coming up the last steep hill in deep, "mashed potato" snow we all practiced the Birke shuffle (herringbone skate).

We tried doing a video night at Elm Creek this week... Well all we can say is that there is a reason video sessions are normally conducted on the weekend during daylight hours. The footage was not really that great. Too many gaps between light poles, even in the Elm Creek training area. Also the "light enhancement" feature on the camera just made the video really grainy. Oh well, better luck next time.

The group started out in the training area doing V1, V2, and field skate. We then moved to the donut downhill to film cornering and then to the donut uphill to film V1. Some of the footage was usable and I think it was beneficial for people to be able to see themselves ski, even if the quality was not that good.

Hopefully we'll get a nice sunny Saturday to do a video day in the near future.

Elm Creek was in good shape, but it was a mad-house. It was particularly difficult for the classic group because there were so many fast skiers in the tracks. It was difficult to find places to stop and talk without being run over. However, the practice area was open, so the four classic skiers and I spent some time there working on double poling and basic diagonal stride. For double poling, we concentrated on forward lean from the ankles, and getting a good "crunch" as we fell over the skis. For classical, we worked on the same things we've emphasized all season - good weight transfer from ski to ski and driving the ski forward. These two things alone make the difference between efficient skiing and just shuffling along. To avoid getting bored and cold, we finally took to the trail, which was beautifully groomed, with hard wax and grip tape working just fine. Everyone showed good improvement, especially on the uphills, where shuffling is not an option.

Elm Creek is our saving grace this winter, at least so far. Hopefully, we'll get a little of our share of natural snow soon though, and we won't have to fight the crowds week after week.

From Todd....

It was a dark and cold night.
The wind howled
the trees groaned
the skiers peered
expectant
enticed
but
yes! We found snow!

Next to the glacier we found a nice patch of snow. Janine, Wally, Cheryl and I (Todd) had a nice session of concentrated technique. As there were two students and two instructor the improvement (I saw) was evident. Cheryl and I focused on free technique (and keeping warm) as we did loop after loop.

Three Basics:

1. Relaxed form and posture:
Being tense makes you cold and off balance. Gentle bend in knees, good posture, not to long a stride.
2. Keeping the ankles a good close distance appart:
Not to close but not too wide. This gives you balance and trains them for good strength when in the tracks.
3. Good poling:
Not too far, not too close. Good 'Poke' into the snow, powere with the shoulder and release.
4. If you forget then relax, pause, remember and begin anew.

It was nice. Question for the 'Pack' what was the planet that was visible in the evening sky last night? About NxNW?

From Jyneen....

Really hard and icy, crusty, and many bare spots. But we managed a one-on-one for the two persistent individuals. Learned more about skiing in adverse conditions than any specific drills. Luckily, no one got hurt.

Cheers! Todd & Jyneen