We’ve got one more cross-country ski swap for you, Nov. 9-10 at Velotique in Toronto. Check it out if you need new ski gear, or want to sell your old gear.
Another ski swap, closer to home!
Gear talk: snowshoe edition
At HPSC, we also snowshoe. Snowshoeing is less complicated than skiing in terms of gear. Basically, you need snowshoes and a good pair of winter boots. While the basic idea of snowshoeing has remained the same (create more surface area to spread out your weight so you don’t sink in the snow), snowshoe technology is much different now than in the days of the wooden shoes. They are now made of lighter materials, such as aluminum (and we’re sure carbon fibre ones probably exist!) or plastic (durable and inexpensive, but will not have as much flex), they have various binding systems, and features like crampons to help you up icy slopes.
Like skis, the snowshoes you want will depend on the type of snowshoeing you plan to do. Are you going to be on well-packed terrain? Deep snow? Flat terrain? Hilly? Are you going to be doing something crazy like running in them? Snowshoes will have different features appropriate to different terrain.
To size them, you need to figure out the weight the snowshoes will be supporting (i.e. you + all your gear). For HPSC daytrips, the weight won’t be much more than your body weight, but if you are headed out on a backcountry trip fully loaded with camping gear, you are going to be much heavier. Snow conditions also play a role; for well packed snow, you can get by with a smaller surface area. But don’t get too caught up in this; any snowshoes will work, they just might not be the most effective for the conditions of the day. Get something that will work for the majority of snowshoeing you will do.
When you are ready to buy, bring the winter boots you plan on wearing and try on shoes. Different binding systems will feel more or less comfortable.
There are also accessories to consider such as heel lifts if you are going to be doing a lot of climbing, or tail extensions to give you more surface area if you need it. Many also snowshoe with poles, especially if you are in hilly terrain. Gaiters are also useful to prevent deep snow from getting inside your boots (speaking from experience…wet socks aren’t fun!).
For more information on snowshoes, check out this handy guide from MEC: https://www.mec.ca/en/explore/how-to-choose-snowshoes
Stay tuned for articles in November on waxing and clothing.
Heads up – new Saturday pick up/drop off schedule for cross-country daytrips
Your cross-country executive committee gets lots of feedback regarding pick up/drop off schedules. West-enders point out that they spend twice the amount of time on the bus as everyone else. Drivers want a 400/Hwy 7 drop off on Saturdays (currently only the case with two bus trips).
We’ve decided to tackle both of these issues with a change to the Saturday pick up/drop off schedule. Starting this season, Saturday will feature a REVERSE drop off on the way home, with the addition of a stop at 400/Hwy 7 to accommodate those who drive. If you don’t want to wait to get off at York Mills, please drive to Hwy 7. If you take the subway, you can hop on the subway at Keele, Davenport, Eglington, or York Mills.
This is what the standard schedule will look like going forward for Saturday:
Pick ups:
- 750am: Bloor/Indian Rd.
- 810am: Davenport
- 820am: Eglinton
- 830am: York Mills
- 845am: 400/Hwy 7
Drop offs:
- 400/Hwy 7
- Bloor/Indian Rd.
- Davenport
- Eglinton
- York Mills
Two bus trips will operate on our normal two bus schedule, with the regular drop off schedule (Bus 1 – Queen’s Quay/Indian Rd/Hwy 7; Bus 2 – Yonge stops). Sunday will remain on the normal drop off schedule. All pick up and drop off times will be communicated via email and on the status page for every day trip. Be sure to check it before you go.
Get SkiFit!
Cross-country skiing is one tough sport. We don’t need chairlifts to take us up hills! We’re sure that everyone is keeping active this summer doing all kinds of fun activities, such as running, cycling, hiking, and various water sports. All these are great cross training activities that will keep you in shape as we head towards fall and winter.
You can also add some cross-country skiing specific dryland training to your repertoire. Enter, ski walking/bounding. Heather, your XC director, has been playing around with this once a week in High Park. You look ridiculous, but it’s also a tough interval workout that will (hopefully) translate to more strength and power in your skiing.
Ski walking/bounding is moving up hills mimicking the classic ski stride, with or without poles. You want to do it with proper ski form – flexing at the ankles and keeping your hips forward. Walking keeps one foot on the ground at all times, while bounding gets you some air time. There are also plyometric exercises you can do to mimic skate skiing (essentially jumping side to side up the hill) and double poling (essentially bunny hopping uphill). There’s lots of resources online to consult if you’re interested in exploring this further. Proper form is important, so do some research before jumping in, and take it easy to start!
https://cxcacademy.wordpress.com/tag/bounding/
http://www.nordicskiracer.com/news.asp?NewsID=5684#.XRIjRetKiUk
http://www.xcottawa.ca/articles.php?id=2089
Balance is critical to good cross-country ski technique, for both classic and skate. Like anything, if you want to improve your balance, you need to practice. Try balancing on one leg while doing activities like TV watching. It sounds easy. Then close your eyes!
Strength training should also be a part of everyone’s life. Strong core muscles (abdominals, glutes, hips etc.) mean a body less prone to injury. You don’t have to be a weightlifter! There’s lots you can do at home, such as planks/squats/lunges, and single leg strength work is great for both strengthening muscles and improving balance. There are lots of resources online to demonstrate proper form.
If you want to ease your way back into ski training with your ski friends, be sure to join our SkiFit sessions in High Park every Saturday morning starting in September. There’s an intensity level for everyone, followed by brunch at the Grenadier Café. We welcome all members no matter your ski preference. We will also be offering the popular CrossFit series again this year. Check out the events calendar for all the details!
(Disclaimer: Before beginning any new exercise activities, you should consult the proper resources to ensure you are doing them safely. This article is merely meant to give you some suggestions for ski specific training).
Now that’s spring skiing!
Jean-Émile Paraïso (J-E), a level 2 instructor with HPSC, perhaps broke a club record and cross-country skied in May, a full month after skiing ended in Southern Ontario! He participated in the final WorldLoppet of the season – the Fossavatnsgangan – held in the Westfjords region of Iceland on the first weekend in May. A 25km classic race awaited his arrival…
Unfortunately, warm weather hit the country two weeks before the event, melting part of the race course. Organizers had to slightly shorten the course (to 21km), but they forged ahead. Cross-country skiers are hardy and can handle anything nature throws at them. And that they did on race day.
Conditions, J-E reports, were challenging. A warm +5 degrees Celsius meant soft snow, and the weather just got wilder throughout the race, with hail, freezing rain, sleet, snow, rain and finally brief spot of sunshine. Throw in some strong winds with gusts up to 40km/hr just for fun. No grip going uphill, no glide going downhill….
Despite all this, J-E did fantastic! He completed the 21km course in 1hr 54min and finished 33rd overall (out of 107). He finished 9th in his age category (35-49).
As a reward for finishing such a gruelling race, the event provided a cake buffet in the afternoon and a seafood dinner and dance in the evening.
In addition to the race, J-E said he had a wonderful trip visiting Iceland, meeting other like-minded skiers and is motivated to do it all again at other international events.
A huge congratulations from all of us in the club.
Check out this video if you want a taste of what J-E experienced. You don’t have to go this far to experience some fantastic loppets. A number of club members have completed the Gatineau Loppet (a WorldLopppet event in Gatineau Park), and there are a number of local loppets, such as the Muskoka Loppet (Arrowhead Provincial Park) and the Hardwood Loppet (Hardwood Hills).