Thursday Jan 31, 2013 – NO MNC SKIING TODAY. Due to the recent warm, wet weather The National Guard has shut down the ski trails today. The areas around the trails and buildings are very muddy. As far as we know the races are still on at Trapps and Craftsbury this weekend but keep checking their websites or the NENSA site for updates.
Results Paintball biathlon
Many MNC skiers competed at the Mountain Top Paintball Biathlon races on Sunday. Link to results: https://www.nensa.net/news/index.php?id=5875
Pole Length – Jim Galanes
From Jim Galanes Galanes Sports Lab Institute jimgalanes.com
As with all aspects of ski technique it is not possible to discuss and isolated issue because all of the movements in skiing are integrated. Modifications in one area can have an effect in other areas and the same applies to the poling movements and pole length. Having said that, I think the typical pole length recommendation of 83% and 90% of individual body height is a good range to maintain good balance between all movement patterns. I use poles at 85% for classic and 90% for skating. These lengths feel about right for me at this time and I would caution against going more than a two to two an d a half centimeter longer or shorter as it may have both technical and physical impacts on other aspects of ski technique.
There are multiple factors to consider when determining pole length. The primary considerations should include the whole body muscle activation patterns, the ski terrain, individual strength, technique, and the body height and position. There is most certainly a range of pole length that may work for an individual. But there is also a length that will be too long or too short that will limit the ability of the poling forces to produce power. Also remember, too long or too short a pole length can alter body position and technique in a way that may alter muscle activation patterns and other aspects of technique.
There are many interesting studies on poling forces and pole length that analyze muscle EMG activity and horizontal, propulsive and vertical poling forces. These studies are too complex to summarize in a short response but they can be captured in what we have experienced and feel on skis. Both the vertical and horizontal reactive forces play a role in the poling movements. So I believe there are good reasons to maintain a nearly vertical pole plant to load the poles and carry the body weight. Long poles may require a greater angle at pole plant! When skating first came along there was a significant push to use far longer poles thinking it would increase poling and gliding time. This did increase both the poling and glide time but did not increase the power output or the speed.
I believe we need to think in terms of the efficient production of power, fast force production, from the poling movements. A longer pole may make you feel strong in the poling movements but there is a big difference between exerting force on the poles and producing power efficiently. To increase speed we need to think about decreasing poling time. In short, the longer the poles, the longer the poling time.
Jim
MNC Masters Racing Results
MNC Masters Racing
WHITE MTN MARATHON
Seven MNC Masters competed in the 30 km classic White Mtn Marathon over the weekend. Paul Allison who coaches with MNC in the summer and is the Essex High School coach was second overall to Kris Freeman! Jim Fredricks was 30th, Jonathon Rodd 40th, Peter Davis 43rd and Nick Persamperi 49th. In the Womens race JoAnn Hanowski fished 5th overall and Jane Banks was 27th.
Link to White Mtn Marathon Results
https://www.nensa.net/results/index.php?io_view=events&top_event_id=1479&season=
LAKE PLACID LOPPET
Six MNC Masters competed in the Lake Placid Loppet on Saturday. In the Mens 25 km Classic Race Craig Pepin was 12th over all and first in his age class. Steve Messier finished in 25th place and Sam Osbone was 41st. Karen Alence was 77th place and 3rd in her class. There were 118 competitors in the 25km Classic Race.
In the Mens 25 km Skate race MNC Coach Rick Costanza was 3rd over all and first in his class. Karl Goetze finished in 15th place. There were 107 competitors in this event. We didn’t have anyone registered in the 50 KM races. Maybe next year.
Link to Lake Placid Loppet Results
http://www.whiteface.com/events/lake-placid-loppet
Weekend Race Action 2/2 and 2/3
This weekend’s BKL races are hosted by the Stowe Nordic Outing Club at the Trapp Family Lodge. Trapp’s is also hosting Eastern Collegiate and Eastern Cup race action, so this weekend is a great opportunity to watch and cheer some of the best racers in the country. There will be many former MNC BKLers racing!
BKL skate race info can be found here:
https://www.nensa.net/calendar/index.html?id=1417
Detailed Eastern Cup info can be found here:
https://www.nensa.net/calendar/index.html?id=1337
Numerous details below on where to meet up and when!
Saturday – SKATE
For those who want to make a day of it, we will meet outside of the yurt – skis on ready to go at 10:30 to ski out on the course and watch the women/J2 girls. We will plan on doing the same thing at 12:30 to watch the men.
For the BKL race, we will meet outside of the yurt at 2:15 to warmup and preview the course as a group. BKL race action starts at 3:00.
BKL skiers planning on being at Trapps all day should have plenty of extra clothes and snacks. The touring center will be very crowded so we’ll be hanging out in the heated yurt.
Sunday – CLASSIC
No BKL races on Sunday but an opportunity to ski and watch some great racing. Rick and I will both be there and we will have team wax for those who need help with kick. We will meet by the yurt at 10:30 to watch the women’s 10k and again at 12:30 to watch the men’s race. Show up by 10:00 at the latest if you need help with kick wax.
Last few details!
Anyone who is skiing but not racing (parents, BKL kids on Sunday) will need to purchase a trail pass – but they are discounted this weekend to $10.
With so many races the close parking lot will be very full – build in some extra time to walk from the far lots!
I will send out a race wax recommendation later in the week.
-Alice
