NORDIC NEWS 2015 by imnxcguy

INSIDE… Nordic in the Alps Coping with Injuries Intervals for Results XC Ski Area Updates Lake Tahoe’s Nordic Festival Back-to-Back National Championships and much more, including the Far West Nordic Race Schedule For 2014-2015!

w w w . fa r w e s t n o r d i c . o r g

2014/2015 Far West Membership Form PRIMARY or INDIVIDUAL MEMBER:

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ADDITIONAL FAMILY MEMBERS (For Family Memberships Only) :

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FIRST NAME___________________ LAST NAME_________________________ EMAIL_ _ ________________________________ FIRST NAME___________________ LAST NAME_________________________ EMAIL_ _ ________________________________ FIRST NAME___________________ LAST NAME_________________________ EMAIL_ _ ________________________________ FIRST NAME___________________ LAST NAME_________________________ EMAIL_ _ ________________________________ FIRST NAME___________________ LAST NAME_________________________ EMAIL _________________________________

MEMBERSHIP TYPE

(Check One):

SUPPORTING INDIVIDUAL MEMBERSHIP ...... $100 ........................................ SUPPORTING FAMILY . . ................................. $150................................... RACING INDIVIDUAL. . .................................. $55.................................... RACING FAMILY. . ......................................... $85.................................... BASIC INDIVIDUAL...................................... $30.................................... BASIC FAMILY............................................. $45.................................... JUNIOR “INTRODUCTORY” MEMBERSHIP..... $10

(For First-time members only)

ADDITIONAL DONATION.................... FAR WEST “ELITE TEAM” DONATION.. ....................................

MONTH

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MEMBERSHIP BENEFITS SUPPORTING MEMBERSHIP: These memberships are offered as a structured way for individuals and families to donate a major level of financial support to Far West Nordic. Supporting members receive all the benefits of Basic and Racing Membership.

RACING MEMBERSHIP: Offers all the benefits of Basic Membership, PLUS eligibility to be scored in any Far West Race series: the Sierra Ski Chase competition, the Fischer Cup, and the Masters Challenge competition.

BASIC/JUNIOR MEMBERSHIP: Benefits include ski area discounts, eligibility to enroll in Far West programs and clinics at discounted member rates, eligibility to participate in the Sierra Ski Chase, periodic e-mails newsletters, and access to all of our archived race results, photos, & articles. Far West Nordic members also will receive a $5 discount on registration for the Far West Nordicproduced races: the Tahoe Rim Tour and the Billy Dutton Uphill.

1st TIME JUNIOR MEMBERSHIP: Introductory (first-time only) membership gives eligibility for Far West’s junior programs and scholarships.

TOTAL ENCLOSED. . ............................................................... Please Check Here for Electronic Info Only: (No Paper Mail. Be Green!) Far West Membership: May 1, 2014 through April 30, 2015 PLEASE MAIL COMPLETED FORM TO: FWNSEA, P.O. BOX 10046, TRUCKEE, CA 96162 Voicemail & Fax: (530) 852-0879 info@farwestnordic.org Please make checks payable to FWNSEA. If you would like to pay by credit card, please pay online at www.farwestnordic.org Check our Website for Sponsorship & Volunteer Opportunities!

FAMILY MEMBERSHIP: Includes Supporting, Racing, or Basic Membership for up to TWO adults, and Junior Memberships for individuals under the age of 20. All individuals applying for a family membership must reside at the same address.

2015 Benefits: In addition to the Trail Pass and Race Entry Discounts listed below, Far West’s Business Partners have also offered the following benefits: Cottonwood Restaurant,Truckee: Buy 1 Entree, get 2nd at 1/2 Off (Sun-Thurs) Silver Sage Sports Performance, Reno: 10% Discount on services. For more specific information, check our Benefits Page at www.farwestnordic.org To Receive Benefits at our Supporting Merchants and Ski Areas, you MUST show your Far West Nordic Membership Card. Far West Nordic dues may be tax deductible given the nature of benefits associated with membership and as we are a 501(c)(3) California Non-Profit Corporation. Please check IRS Publication 526 for more information or with your accountant regarding your tax deductibility.

FAR WEST NORDIC SKI AREA DISCOUNTS Auburn Ski Club Bear Valley XC Mt. Shasta Ski Park Rim Nordic (Arizona) Royal Gorge XC Squaw Creek Nordic Tahoe XC Tahoe Donner XC Tamarack Lodge

All Day Tickets at Half Day Rate $5 off Full Day Trail Pass Donation Only Method 25% Discount off Trail Pass or Rental Full Day Pass for Afternoon Rate $5 Off Full Day Pass Full Day Pass for Afternoon Rate “Far West Fridays” Sandwich and Trail Pass $23 2 for 1 Pass for NEW Far West Nordic Members All Day Tickets at Half Day Rate 20% Off Day Trail Pass

4 • Far West Nordic News • Winter, 2015

Valid Anytime (1 pass per FW Card) Valid Daily, Non-Holiday Periods Valid Anytime Valid Anytime Valid Midweek, Non-Holiday Period Valid Anytime Valid Anytime Valid any Friday Valid Anytime, Once only Sunday-Friday, Non-Holiday Valid Anytime

Welcome to “Nordic News” 2015 “Ch-ch-ch-ch-Changes, Turn, and face the strange, Ch-ch-Changes....” Bowie wrote it over 40 years ago, but the words are timeless. A quick glance on the interwebs show that there are LOTS of quotes about change, so it must be important somehow (it’s on the internet, right?). Wordsmiths from John F. Kennedy to Mahatma Ghandi to Maya Angelou all have famous sayings regarding the fact that we need to embrace modifications to our way of life, else we might wither and fade away. And here at Far West Nordic, we’re realizing that we can’t count on things remaining the same. As our Association grows and prospers, we need to adjust and adapt with it, making sure that the next generation of skiers in our region have the very best organization to guide them through the Nordic world.

Sometimes, change isn’t always for the better in the short term, but by embracing it we can become stronger individuals and skiers. See Julie Young and Andy Pasternak’s article about Injuries — how you can help prevent them, and how to come back from an injury stronger than ever. Even Coach Jeff Schloss’s treatise on Intervals can be considered positive change — altering the way your body reacts to the stress of going fast on your skis.

One sure sign of growth for Far West is the increasing role that our local clubs play in providing services to skiers both young and not-so-young. Other Divisions of the U.S. Ski Association often contain a multitude of different ski clubs, working separately throughout the season, but coming together for major efforts such as Junior Nationals, Super Tours, etc. Here in California, we’re experiencing a great growth in our local clubs. But with that growth there needs to be adaptability by the parent organization (Far West) in order to nurture this evolution. It’s even the number one bullet point in our Mission Statement: “Promoting and supporting XC ski clubs, ski venues, coaching, and race development within the Far West Region.”

On a personal note, I certainly need to do a better job of embracing change in my life, but sometimes things can be cyclical. After “retiring” as webmaster for the division in 2008, I’m back to taking over that task once again, and I want to give a big public shout-out to former web guru Nancy Rosenblum for taking our Far West Nordic website into the 21st Century.

If you want to see some of the great things our local clubs are up to, check out our article on page 20 that lists the variety of programs and venues that we have in the Far West, and what they’re up to this winter. And for more action in the “change” genre, see Bruce Culbertson’s article on some of the incredible improvements that our local ski areas have been planning for this winter. If that doesn’t make you excited about Nordic skiing once the snow flies, I’m not sure what will.

Table

Hopefully, all of you readers will experience some positive change in the coming year. Personally, I’m pretty sure that 2015 will contain new challenges for me, so I’ll leave you with my favorite quote from the web by the philosopher Alan Watts:

“The only way to make sense out of change is to plunge into it, move with it, and join the dance.”

Here’s to tripping the light fantastic in 2015. Look out, you rock n’ rollers. Mark Nadell, Nordic News Editor

Contents

Better Luck This Time

Nordic in the Alps . . . . . . . . . . . . . . . . . by Mark Mench

Coping with Injuries

When Your Body Lets You Down . . . . by Julie Young

Nordic Ski Area Update

What’s New Around the Region . . . . by Bruce Culbertson

Intervals!

The secret to Getting Faster . . . . . . . by Jeff Schloss

Alpenglow Mountain Festival

Lake Tahoe’s Nordic Week . . . . . . . . .

Back-to-Back Nationals

Junior and Biathlon Nationals . . . . .

Clubbing It

And one thing that hasn’t changed in 40 years is the editor’s ski clothing fashion sense.

Our Guide to Nordic Programs . . . .

pg. 6

pg. 10

pg. 12

pg. 14

pg. 16 pg. 18 pg. 20

Plus....

Masters Challenge/Sierra Ski Chase pg. 22 Far West Nordic’s Race Schedule . . . . pg 23 Cover Photo: Far West Board Member Bruce Culbertson at the 2014 Mammoth Marathon. Photo by Mark Nadell Content Photos (unless otherwise Specified) by: Mark Nadell, www.macbethgraphics.com “Nordic News” is a production of the Far West Nordic Ski Education Association, and is published in Autumn yearly. Copyright © 2014. Design and typesetting is by MacBeth Graphics of Truckee. Any submissions, questions, or corrections, please contact: Mark Nadell, Editor • mark@macbethgraphics.com

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Far West Nordic News • Winter, 2015 • 5

Better Luck This Time? Free-Heels in the Alps By Mark Mench

After having lost all our skis and suffering through the missteps of our tour guide (me) on our trip the Engadin Ski marathon in 2006, I had some trepidation in planning a trip to the 2014 World Masters in Pillerseetal, Austria. However, the Austrian venue was very appealing to me, especially since it was near the town of Going, Austria where I spent many summer vacations at a tennis camp. It was in Austria where I had developed an interest in cycling by borrowing a tennis pro’s mountain bike. This led to many cycling trips where I eventually met my wife Karen, which in turn led to an interest in cross country skiing and a potential return to Austria. Life seems cyclical. But, I digress.

he 2006 Engadin trip, in theory, included a magical ski tour across Switzerland. In practice, we spent a week in Geneva without clothes or skis. The clothes eventually arrived and we traveled directly to St. Moritz and did the race on rental skis. This time, I decided to give magic another chance by including a “training” week in my favorite town in the world – Zermatt, Switzerland. I have done many things in Zermatt including learning to downhill ski, ice skating, riding a mountain bike in a snow storm, alpine hiking, and road bike riding to the neighboring towns of Saas-Fee and Brig. And then there was that truly magical moment when I proposed to Karen in view of the Matterhorn! But I digress again. The one thing I had not done in Zermatt was cross country ski. And I still haven’t! This time we planned to ski in the neighboring town of Tasch where there are 15 kilometers of flat tracks along a golf course, as well as serpentine tracks to the town of Randa. The latter trails were used in the 1985 World Junior Championships. We also planned to include a classic ski along the adjacent Saas-Fee Valley, a side trip that was cancelled in 2006. Once our training was completed, we planned to travel across Switzerland and most of Austria to meet up with the American Cross Country Skiers (AXCS) group in Austria, led by

the extraordinary U.S. director, John “JD” Downing. As the trip departure date neared, things looked ominous: (1) There had been no significant snow in Austria and the forecast was not promising, (2) Two weeks before the trip, there was a major chemical explosion at my work place and we were relocated to another building, (3) As I packed for the trip, I realized I had left my ski gloves in Soda Springs, (4) On departure day, after two reminder calls to the taxi service that we needed an SUV, the driver arrived in a Prius. I then had to hastily reload our car and ask a work colleague to rush us to the airport and (5) upon arrival in Geneva, we stared at an empty oversize luggage rack for what seemed like an hour. But the 2 ski bags finally appeared! We learned to diversify risk after only taking one bag in 2006. Perhaps luck was with us this time. For those not familiar, Zermatt is in a fairly remote location, reached only by train through a long valley. Cars are not allowed in the town, which makes up part of its charm. We arrived in the evening during a light snow fall and arrived at our Mondrian-themed studio apartment. Although up a steep hill, it provided a view of the illustrious Matterhorn Mountain (if you looked around the construction crane). We spent the next few days executing our cross country training plan. It snowed like clockwork every afternoon, augmenting the good base

6 • Far West Nordic News • Winter, 2015

of snow. We started by skiing the golf course in Tasch, literally one step from the train station, and then a few days later found the steeper trails to the town of Randa. This was a delightful “first tracks” ski in the woods after an evening snow fall. Although relatively short, we were able to ski several different loops and cross a delightful wooden bridge. It reminded Karen of skiing in New England. We also took a train and bus to the town of Saas-Balen and classic skied uphill past the steep turn off to Saas-Fee and on to the town of Saas-Almagell. After lunch, we hopped back in the tracks and enjoyed an effortless descent back to our starting point. We enjoyed beautiful sunny views of the valley that we had ridden by road bikes in 2007. We would have been remiss and somewhat crazy to not take in a day of downhill skiing in Zermatt, its primary claim to fame. We waited for a clear day and were rewarded with a perfect sunny, clear, windless day just before our departure to Austria. Karen marveled at the view of the Matterhorn Ski Paradise while I sat terrified with eyes closed and a death grip on the railing of the open chairlift. Halfway down one of the runs, we visited an igloo village where you can stay overnight. Inside were spectacular ice carvings that are created by local artists each year. The next day we started our day-long trip to Austria by train. Snow conditions still looked grim but we hoped for the best, having had such a won-

derful week in Switzerland. When we arrived that evening, we heard reports from other AXCS skiers of limited coverage and icy conditions. However, the weather was finally turning (we took all the credit) and we awoke to a heavy snowstorm the next day. The snow was to continue for several days, a great relief to race organizers and the 1100 participants from 30 countries. We quickly adjusted to the logistics, which involved a 20 minute bus ride and, depending upon the bus driver, a short or long walk to the venue. The organizers were still concerned with the overall conditions and shortened the first race and kept it on a relatively flat 5K track. I jumped at the opportunity to ski my 15 K classic race on skating skis, naively thinking I would simply double pole with ease. It was a humbling experience to say the least! I was able to relax the next day, however, and encouraged Karen in her first skate race in a blizzard. The next day, we both participated in the short 10K skating race. I managed to escape last place by passing a competitor from Great Britain near the finish. He later told me he only gets to ski a few times a year. Humbled again! We had a few rest days before the long race on Friday (30K for Karen and 45K for me). Karen visited Salzburg, the birthplace of Mozart, with the AXCS group while I skied from the hotel on some delightful trails through the woods that connected to the race course. I was able to practice the downhill on the long course, which had

The author on the trails near Hochfilzen, Austria.

just been opened. The next day I took Karen out on the same tracks for a delightful day of skiing. We also fit in a visit to the tennis venue that drew me back to this World Masters event. We had a relaxing day and I was able to rekindle memories by seeing pictures of the tennis pros I worked with during the 1990’s. The forecast for the long race day was not promising as increased temperatures and rain were predicted. However, our luck held as it was

only overcast, but quite windy. I did battle again with the “infrequent” skier from Great Britain, managing somehow to stay slightly ahead, in part due to minimal breaks for drinking! For the first time ever in a race, I had decided I would forgo taking a water bottle given the frequent aid stations. I neglected to check on what was provided, which was tea and carbonated water. Yuck – noncarbonated was nowhere to be found! We enjoyed a delightful lunch after the big race

Far West Nordic News • Winter, 2015 • 7

in the participant tent, glad that rain did not fall. We both reflected on the experience – the 31 dressing rooms by country, delightful dinners with our American teammates, morning searches for Coke Zero (Mark only), the long walk in a snowstorm to register after missing a bus, etc. Although we both finished in the back of the pack, we enjoyed the experience and encourage any fellow skiers, regardless of competitive ability to “take on” a World Masters event. There is something for everyone and there are no entry requirements. The sites never repeat, and like me, one of the future venues may have some extra appeal to you.

Karen Seaward enjoying the views and the skiing near Hockfilzen. Photo by Mark Mench

Our last memory of this wonderful trip was speaking to Ulrich Luscher, a Far West veteran racer, at the train station. We were headed to Munich while Ulrich was headed to Zurich to visit his sister. As he had been throughout the week and in all our interactions with him over the years, he was upbeat and excited about his next endeavor. It was to be our last conversation with Ulrich as Karen and I were deeply saddened by his passing a few weeks later. Let Ulrich’s unbounding enthusiasm for life be an inspiration to us all and teach us to enjoy our short lives to their fullest. Happy Travels.

ULRICH LUSCHER, 1932…2014 Long time Far West Nordic member and Nordic ski racer Ulrich Luscher died last Spring while hiking on a San Jacinto trail. He was found about half a mile from Wellmen’s Divide, a 9700 foot high vista. Ulrich was 81 years old. Ulrich was an inspiration to us all, Nordic racing into his 80’s, most recently here in last winter’s President Cup Race at Auburn Ski Club.

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Far West Nordic News • Winter, 2015 • 9

Coping with

I njuries

by Julie Young & Andy Pasternak, MD, Silver Sage Sports Lab

Just about every athlete will have to face an injury at some point. The initial physical and mental upheaval from an injury is never fun, but there are ways you can turn your misfortune into the proverbial blessing in disguise. irst, if you do get injured, try not to panic. That’s often difficult when you are dealing with pain (never fun) and having to revise your race goals for the season. The psychological impact of an injury can be more challenging than the actual physical impact. Focus on mentally regrouping and have the perspective that the injury is not life threatening and won’t last forever. Remember that your injury is going to be an opportunity to return to sport more balanced, functionally stable, and sport-specific efficient. The psychiatrist Dr. Elizabeth Kubler-Ross developed the five stages of grief in dealing with death and dying: Denial, Anger, Bargaining, Depression and Acceptance. We see athletes go

through those same emotions, albeit it to a lesser extent, when dealing with injuries. Exercise often defines the athlete’s identity and gives someone a constructive way of dealing with life’s stresses. While an injury is going to sideline you for awhile, reassure yourself there are ways that you can continue to stay active. Also realize it‘s ok to be sad, especially initially, and trying to be brave or macho may not be the best strategy. You do, however, want to mentally process what happened, put it behind you, and focus on investing positive energy toward your rehab. One way to approach this unexpected down time due to an injury is looking at it as an opportunity to develop your mental toughness. Many of the athletes we’ve worked with use the mental toughness they develop during rehab to motivate them when they hit a tough patch during a race.

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10 • Far West Nordic News • Winter, 2015

And when it’s your very first Junior Nationals, you can always ask your orthopaedist to contour your cast to fit your ski poles.

Injury and our forced time away provides that renewed perspective and deep gratitude, which translates into the ability to go deep while racing. It’s actually a valuable benefit to injury. Secondly, assess why you got injured. Injuries are generally either traumatic or overuse in nature. With overuse injuries, it’s helpful to go back and look at your training logs with your physicians and therapists. We see athletes who fall victim to the “more is better” mentality, allowing quantity to take precedence over quality, and get injured as a result. We also encounter athletes who become too singularly focused in their endurance pursuits. As a result, they neglect the “off-aerobic” foundational activation, mobility and stability, which ultimately can improve efficiency and performance and provides durability and injury prevention. Another risk factor to over-use injuries is over-racing, coupled with over-training and neglecting proper rest and recovery. To avoid the above over-use injury scenario, focus on “less-is-more” training, with quality taking precedence over quantity; maintain consistent foundational stability and mobility throughout the season; and diligently rest as hard as you train.

Julie Young leading a pack of fast women in the 2013 Skögsloppet at Tahoe Donner Cross Country

Make sure to include consistent rest days during the week and rest weeks at the end of training blocks. With traumatic injuries, sometimes it is just back luck. With some trauma, however, there may be underlying deficits — including fatigue, lack of strength and proprioceptive training that lead to the trauma. For example, many athletes will tear their anterior cruciate ligament in a fall or when they are off balance. A number of recent studies demonstrate that with proper training, athletes can reduce their risk of tearing their ACL since they either won’t fall and/or will have better recovery when off balance. We also frequently see athletes injure one body part while compensating for an injury in a separate body part that was never completely rehabilitated. If you get injured, assess where you are in your season and consult with your doctors and physical therapists. Make sure to let them know your goals and how your injury may affect you reaching those goals. Depending on the injury, it’s important to identity if exercising more will aggravate it and inhibit recovery. To use an extreme example, Petra Majdic was competing at the 2010 Olympics, fell during warm-up fracturing ribs and puncturing a lung, and went on to win the bronze medal. While we wouldn’t recommend this tactic for a master skier, depending on timing and your goals, you can sometimes fight through an injury for a short period of time. This year at our lab, we had two women with orthopedic problems who had qualified for the Boston Marathon. If it were any other race, we probably would have had them reassess their goals and find a different race. But because Boston was special this year, we had them modify their training and also redefine their goals from focusing on a specific finishing time to simply finishing the race and enjoying the day. However, an important caveat – once that special event is over, it’s even more essential to step back, recover and

completely rehab your injury. One of the beauties of cross-country skiing is that it employs both the upper and lower body. So if you injure your upper body, use your rehab time to focus on improving your lower leg strength and leg drive by skiing without poles. Conversely, with a lower extremity injury, if you can bear weight, try and get out and work on your upper body strength by double poling. If you can’t bear weight, focus on non-weight bearing upper body and trunk-hip stability. As you return to sport from injury, it’s once again important to identify and work with physicians and physical therapists who will understand your level of athleticism. For example, after an ACL reconstruction, the initial goal is to regain the range of motion and strength back in the knee. While this suffices for the general population, for the athletic population, this is just the first step toward the required high functioning level of full return to sport fitness. For the athletic-minded, a successful full return to sport may require investment beyond the physical therapy visits covered by your insurance. These next steps can be accomplished by working with a qualified performance trainer in consultation with the treating physical therapist and physician. A complete return to high-level sport demands a systematic protocol that progresses from simple static to dynamic complex exercises developing activation and stability. Once this foundation is established, focus turns to movement retraining ensuring proper body positions and muscle recruitment. The protocol concludes with sport specific technique training. In the case of injury, like all endeavors, outcomes are determined by maintaining perspective and attacking the problem with a positive attitude. That, paired with an appropriate rehabilitation plan, will get you back out on your skis as soon as possible.

Far West Nordic News • Winter, 2015 • 11

Nordic Ski Area Update What’s New in the Far West by Bruce Culbertson

ASCTC’s new machine promises some sweet tracks and corduroy.

Every spring, when the snow melts and we swap our skis for bikes and backpacks, it’s natural to assume that our favorite Nordic ski areas go into hibernation until winter returns. Well, they don’t! Ski areas want to create the best skiing experience they can, so every summer they clear their trails of rocks and bushes, refurbish their grooming equipment, repaint their lodges, invent new training programs, start new teams, and so more.

his past summer, Nordic areas in our Far West region have been especially busy, and some have undertaken unusually major projects. Two of the reasons for tackling these projects are the fact that Junior Nationals and Biathlon Nationals are coming to Auburn Ski Club in 2015, and the desire to provide better skiing if we have any more

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low-snow seasons. But, there are other reasons, too. In this story, Nordic News reports on what you can look forward to in the upcoming 201415 ski season. One of the most ambitious ski area improvements in the Far West this season will be the new ski lodge at Tahoe Donner. The new facility will significantly expand TD’s services and offer more space for dining, renting, waxing, parking, mingling, and relaxing. The new kitchen and bar will allow TD to present a broader choice of food and beverages than before, and the large new deck will be a great place to sit in the sun or warm up around the built-in fire pits. Other new offerings include showers, ski lockers for season-long rental, and a multi-purpose room for groups and school team use. The lodge is scheduled to open in early 2015. In the meantime, TDXC will operate out of temporary buildings in the parking lot for at least the beginning of the season.

Traverse trail, which previously needed a couple feet of snow to groom but now needs only a few inches. Bear Valley did a moderate amount of summer grooming this year because they tackled a major trail improvement project last year. The earlier project enabled Bear to offer 120 days of skiing last season. Several ski areas will have new grooming equipment for the 2014-15 season. Auburn Ski Club Training Center has sold its Bombardier groomer, which had accumulated many hours of use, and purchased a new state-of-the-art Piston Bully 400, including three track setters. ASC has also bought a new Arctic Cat snowmobile and an 84-inch Ginzu snowmobile-towed groomer to go with it. This will augment the 48-inch Ginzu they already have. Tamarack Lodge XC, in Mammoth Lakes, is acquiring a Tidd Tech groomer, which is also towed by snowmobile. Bear Valley bought two previously-owned Bombardier groomers last year, one of which was rebuilt and like new. Several ski areas plan to have new or improved ski trails for the coming season. Auburn has added a connector trail to give themselves more options for creating race courses for the upcoming Junior and Biathlon championships. ASC also expanded its biathlon range (okay, not strictly a trail) to accommodate 20 targets.Thanks to recent excavating, and a containment wall that can be sculpted with the versatile “park” blade on the new Piston Bully, the range should now be safe to operate without closing any ski trails. Royal Gorge will add two new ski trails for the coming season and

The recent low-snow seasons have been challenging for ski areas and disappointing for skiers. Hoping for a snow-covered winter wonderland, instead we often found geology and botany all too visible, sometimes right in the middle of the ski trails. Worse, ski areas were forced to close, and races and clinics were canceled. All Far West ski areas have worked to smooth and clear their trails to provide better skiing when the snow is marginal, and a few areas have undertaken huge summer grooming projects. Royal Gorge employed an excavator, equipped with a masticator for devouring shrubs and small trees, for six weeks, 10 hours a day. Their project cleared twelve miles of trail to a width of twenty feet. Auburn Ski Club Training Center began their summer grooming by blasting some particularly troublesome rocks that had become well known to ASC skiers. They then spent three weeks smoothing trails with a large excavator. A lot of effort was spent on ASC’s High Ralph Hendrix amiring the big machinery at Royal Gorge, Summer 2014.

12 • Far West Nordic News • Winter, 2015

Courtesy photo.

extend its dog trails. Royal Gorge has also substantially rebuilt its warming huts and added new trail signs.Tahoe Donner is adding new snowshoe trails. Exploiting their Tidd Tech groomer’s ability to operate in tight spaces, Tamarack will add some new trails in the Dome and Vista area. Bear Valley added a new trail last season. For the upcoming season, Far West ski areas plan a variety of innovative new programs. While most areas touch up their grooming throughout the day with snowmobile grooming, this season Auburn is planning to substantially re-groom its trail system midday with its new Ginzu groomer. The Ginzu can refresh the grooming without softening the snow the way a snowcat would, and it is also more fuel-efficient than a big machine. Tahoe Donner’s laser biathlon program will enter its second year, with a kid’s program during the week and adult clinics on the weekends. Tahoe Donner will also offer custom multi-week ski programs for adults. Royal Gorge and Bear Valley will continue their fat-tire snow-bike rental programs. After a low-snow-induced hiatus, Royal Gorge will resume its kite-skiing activity. Tamarack will give 20% discounts to skiers with Cali4nia multiresort passes and will sell $5 trail passes for kids 12 and under. Bear Valley will have some new food choices at their Bear-B-Q at the Meadow Café. Two is better than one in Tahoe City, CA. In addition to their regular, extensive trail network up at Dollar Hill, TXC will continue to groom the Winter Sports Park on the golf course in Tahoe City itself. Despite last year’s early season snow woes, the Winter Sports often had up to 4 kilometers of groomed trails. They’ll also have a Fat-Bike-friendly perimeter loop for the winter cyclists, and will host the new Pole, Pedal, and Pound triathlon event of Ski/Bike/Run on January 2nd. Plans are taking shape to link the two areas via the Fiberboard Freeway.

TDXC’s new lodge construction, circa early November. Apres-Nordic will never feel the same again.

and sponsored by Paco’s Truckee Bike & Ski.

Auburn Ski Club’s Summer work. A true Nordic skier can appreciate the results.

Tahoe Cross Country has added Tamarack, west of the Silver trail, with views of Lake Tahoe. Fat bikes will be permitted on specific “single track” trails, snowmobile packed for snowbiking, on a trial basis for 2014-15. Also on the Tahoe XC schedule is the inaugural Fat Bike Fiasco, 10km and 20km fat bike races, part of the Alpenglow Mountain Festival,

Down south in Kirkwood, where they were able to stay open for over 130 days during the dismal 2013-2014 season, they now have two grooming machines dedicated just to cross country, one for the upper trail system and one for the lower trails and meadow. They’ve also added a guided snowshoe hike every Sunday afternoon, the Soup & Shoe. With a new lodge, new and much improved trails, new grooming equipment, and two national championships all coming to Far West in 2014-15, we’ll have a perfect season — if we can just get Mother Nature to deliver bountiful snow!

Auburn Ski Cub

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Site of the 2015 USSA Junior National Championships March 7-14

Who needs Lodge improvements with views like this? Photo courtesy Tamarack Lodge XC

2015 USBA Biathlon National Championships March 20-22

www. auburnskiclub .org • 530.426.3313 •

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Far West Nordic News • Winter, 2015 • 13

Intervals! The Secret to Getting Faster on Skis by Jeff Schloss If you are like me, your favorite way to work out on skis is to go for a long, moderately-paced tour. It is fun to really feel like you are covering a lot of distance and it is enjoyable to ski at a pace that is moving along but doesn’t feel exhausting. These excursions do build fitness and endurance but if that is all you are doing then you are missing out on the best way to improve your ski fitness and your race times.

ntervals — periods of hard exertion followed by periods of recovery — have been shown to be the best way to increase fitness and speed for endurance activities. There have been many sports science studies trying to evaluate what is the best way to improve for endurance sports and the clear winner in almost all of these studies is what is called “Polarized Training,” which means doing about 80% of your training as long, easier training and about 20% of your training as high intensity training, meaning mostly intervals and racepaced efforts. So definitely keep doing those fun long skis at a moderate pace but add in about two days per week of higher intensity training, and you will dramatically increaser your speed and fitness. So, how do we use intervals to maximize our performance? First of all, it is important to remember to really polarize our efforts, so when you are going for a long endurance workout keep the effort moderate—at a pace you can carry on a conversation. Then when you are doing an interval day, keep the effort pretty hard. You don’t need to spend a lot of time in the middle zone, either cruise easy for a long time or put the hammer down if it is an interval day. I am going to break intervals down into three different types that can each accomplish some-

thing different physiologically. If you are a racer and want to improve your Great Ski Race time as much as possible, then you should incorporate each of these types of intervals throughout the year. If you just want to improve fitness and don’t want to be too rigid with your skiing then keep it simple and just go harder twice a week throughout the year, and you don’t have to worry as much about what these different types of intervals do. The bottom line is that nothing builds fitness better than going hard, as long as the going hard is surrounded by easier days of endurance-paced skiing. The first type of interval session I will describe is what is known as cruise intervals or Level 3 intervals. These are long intervals followed by fairly short recovery periods, designed to improve your Lactate Threshold, which is your ability to maintain a steady hard effort without going into oxygen debt. These intervals should be done at a medium hard effort with a lot of “on-time” (work period), with recovery that is only about 1/4 to1/2 the work time. At the Sugar Bowl Academy where I coach, we use these intervals 2 times a week in the summer and once a week in the late fall. It takes a lot of these intervals to improve lactate threshold, so start them in the summer and keep them in your program all year, and substitute more level 4 intervals as you get closer to

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14 • Far West Nordic News • Winter, 2015

race season. The work period should be between 5 and 15 minutes long and the total “on” time should build up to 25-35 minutes. So, an example session would be four 7 minute intervals with 3 minute recovery. The effort is hard but definitely not “all-out.” You should feel like you could go a few more minutes at that pace for each interval if you needed to. A good way to look at level 3 intensity is that it is like 20K race pace, so an effort that is hard but controlled.You don’t have to have your mind overriding the body with signals to “come on, dig deeper, push, push, push!” That type of internal language will be saved for the harder intervals to be described next. Level 4 intervals, or race-pace intervals, are the most valuable intervals for improving fitness. They are done at what the sports scientists call “VOMax Velocity (vVomax)” and they elicit strong improvements in our body’s ability to carry and use oxygen. The pace is hard but not quite all out; it should feel about 95% of maximum effort, or the pace you could carry for a 3k race (pretty darn fast). The work times are shorter than level 3 intervals, usually between 1 minute and 4 minutes, and the recovery time should be equal to or close to the work time. 4x4 minutes with 3-4 minute recovery is a standard session but there are many options. If you have a favorite ski hill that has an uphill that takes 2 minutes to complete, then 7x2 minutes is a great session. The on-time should be between 8-20 minutes for maximum benefits, and these are intervals where your mind needs to keep reminding the body to go harder! It is a successful session if you can maintain the same hard pace all the way through the last interval without the pace dropping off. One trick I like to use is to make the first interval a little easier and

then build the pace on each subsequent interval. One of my favorite level 4 interval sessions falls a little outside the framework I just described but it is very successful at building level 4 fitness. It involves doing a lot of 30 second intervals followed by 30 seconds of rest. The pace needs to stay at 95% for each interval and there needs to be a lot of them — we shoot for between 14-30x 30 second intervals. The first few feel relatively easy, but because the rest period is so short they quickly start to feel hard. These intervals have been shown in the lab to really build VOmax and they will make you race fit. Give this session a try and remember that you need to keep the effort high and you need to do a lot of intervals. Once you feel the pace dropping off then the session should be over. Try doing 10x30 seconds the first time and build up through the season. Once you are doing 20+ of these lung-burners you know you are building fitness like a pro. Level 4 intervals can be done throughout the year, but should be only once a week in late summer and then move to twice a week in the fall and winter. The final type of interval I will describe is really more of a speed burst than an actual interval. We call them “speeds,” and they are done at very high intensity but for only 10-15 seconds, with lots of recovery — at least two minutes of easy skiing between each speed. These speeds will not tire you out like level 3 or level 4 intervals and so they can be incorporated into lots of ski sessions. The key to these sessions is that they are done at high speed with good technique. The goal is

to improve the nervous system’s ability to go fast. So I always tell athletes to focus on being smooth, because we are training the body to go fast efficiently. You can do a lot of these speeds, 10 or more in a session, and they can be done before an interval workout or interspersed into a long easy ski. Do them on all different types of terrain including a really steep uphill, as this will build specific strength as well as speed. What is the best way to mix these different types of intervals into a training schedule? Most weeks should have two interval sessions, but every third or fourth week should be harder, with three or occasionally 4 interval sessions. If it is summer or early fall, more sessions should be level 3, but by early winter most sessions should be level 4. The short speeds should be used throughout the year and you can do them several times a week (or more) in addition to the longer intervals. All of these interval sessions should be started with a warm up of 15-30 minutes of easy skiing and followed by a cool down of 10-30 minutes. Most interval workouts can be done in an hour to an hour and a half total time. If you have a race during the week, that should count as one of your weekly interval sessions. Incorporating intervals into your skiing will absolutely make you fitter and faster. They are also fun because you get to go fast. Of course, they do hurt, but it is a good pain and that pain is offset

In addition to coaching, Jeff uses his interval training for his own successful racing career, evidenced here at Auburn Ski Club’s President’s Cup last winter.

by the knowledge that you are making yourself faster. I look forward to my interval days, and I hope you will, too.

Far West Nordic News • Winter, 2015 • 15

Alpenglow Mountain Festival Lake Tahoe’s Week of Nordic Fun North Lake Tahoe has long been known for its Olympic heritage and world-class skiing. Storied tales of steep terrain and endless powder at traditional alpine ski resorts have dominated most conversations about skiing around Lake Tahoe. While Nordic skiing has always been alive and well during these times, it has taken a backseat to its more popular Alpine big brother. Recently, however, this popular winter sport has gained an infusion of momentum thanks to a few passionate leaders seeking to share the sport they love, in an accessible, friendly environment.

ell-established Nordic areas across the United States have ample events that celebrate racing, community, fun, and the cross country ski lifestyle. When Alpenglow Sports owner Brendan Madigan realized the magnitude of full-spectrum Nordic events such as the Boulder Mountain and Birkie Week, he was at a loss why Lake Tahoe had nothing of the same fashion. Together with Ben Grasseschi, a longtime Nordic expert and the former Far West Nordic Head Coach, and Tahoe Cross Country operators Kevin and Valli Murnane, Madigan used this as a

March 1, 2015 · 9am

Brian Gregg leads Elite Teamer Spencer Eusden at the start of the 2013 Great Ski Race.

springboard to incorporate all aspects of crosscountry skiing into the Alpenglow Mountain Festival, scheduled for February 21st through March 1st, 2015.

Tahoe Nordic Search + Rescue Team Fundraiser

“We started here at Tahoe XC in 1999 with the goal of growing cross country skiing in the region, and to become a valuable community resource,” said Kevin Murnane, Ski Area Manager at Tahoe XC. “Tahoe XC has enjoyed steady growth since we started, and Alpenglow Sports has been a crucial partner in fostering the development of Nordic skiing in Lake Tahoe.”

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16 • Far West Nordic News • Winter, 2015

of the sport with everyone, from beginners to avid skiers and racers. This region offers over 500 groomed kilometers of stunning cross-country terrain, including amazing lake views. The Mountain Festival is a celebration of what Lake Tahoe literally has to offer the world from a Nordic skiing perspective,” added Murnane. “The Great Ski Race is one of the top Nordic events in the world and has a completely awesome Lake Tahoe vibe,” according to Madigan. “It has a great heritage with so many amazing people, and when you combine that with our fabulous Nordic centers, we’ve got a great platform to build on and showcase our immense Nordic heritage and passion here in Lake Tahoe.”

“Live Well, Ski Often”

The Alpenglow Mountain Festival is a ten-day celebration of human-powered mountain sports, events, clinics, equipment demos, presentations, film and more. The Mountain Festival explores some of the best Nordic activities Lake Tahoe has to offer, and is the only cross country North American lifestyle event that is entirely free and community-centric. Driven by fun, community, health, education and the embodiment of the mountain lifestyle, the Festival has been designed to inspire participants to enjoy and explore North Lake Tahoe’s playground with friends and family.

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While geared towards the beginner and intermediate Nordic enthusiast, the event offers a wide range of activities for all interests and ability levels. “Our community, and the West Coast at large, deserves this kind of celebration of cross-country skiing and human-powered sport. With our kilometers of trails, world-class grooming, expert coaching, and endless backcountry terrain, what better place to host it than Lake Tahoe?” said Madigan. While the winter version of the Mountain Festival also focuses on backcountry skiing, snowshoeing, and natural history, the Nordic component is immensely compelling and not to be missed. Highlights of the event include: • Community Ski with Olympian and LUNA athlete Katerina Nash • Multiple Skate/Classic Instruction Sessions with Ben Grasseschi, former Far West Nordic Coach, and August Teague, former Australian Olympic Head Coach and current Head Coach for Team Unleashed • The “Cobblestone Relays,” a Europeaninspired community race with unique grooming that passes through the heart of downtown Tahoe City

XC RACING • NORDIC TOURING • BACKCOUNTRY SKIING

• Women’s Only Instruction with former Far West Nordic Coach Kara Lapoint

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• 10k/20k Lake Tahoe Snow Bike Challenge, sponsored by Paco’s Truckee Bike & Ski

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• The Lake Tahoe Nordic Demo Event, the largest cross-country equipment demonstration in California, sponsored by Tahoe Cross Country • Community Classic Ski with 1980 Olympian Glenn Jobe • Biathlon Instruction with Auburn Ski Club’s Dave Eastwood • Great Ski Race Wax Clinic, presented by TOKO

“Because we live and breathe cross-country skiing, we feel a real obligation to give back to our community and share our passion behind the sport,” said Ben Grasseschi. While all events are free, participants are encouraged to register online at www.alpenglowsports.com. All events have a capacity limit and will fill up quickly. In addition, Alpenglow will be giving away fun prizes on their Facebook page. For more questions email brendan@alpenglowsports.com

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Far West Nordic News • Winter, 2015 • 17

Back-to-Back

National Championships The First-Ever Nationals Pairing: USSA Cross Country Junior National Championships, March 7-14 U.S. Biathlon Association Nationals, March 20-21

ike a couple of Nordic comets, two National Championship events will be flying into Auburn Ski Club Training Center this season. First up is the USSA Cross Country Skiing Junior National Championships, a.k.a. JN’s. This gathering of the top 400+ junior skiers chosen within 10 USSA divisions across the US will land here March 7th -14th. In its wake will be 100 coaches, hundreds of spectators and an abundance of athletic energy. When this Junior Nationals (formally Junior Olympics) event was at ASCTC under our sunny California skies in 2005 and 2009, the competi-

JN’s 2009 at Auburn Ski Club. Photo by Olof Carmel

tion on our renowned Donner Summit snow pack was downright fierce. Once again, we expect the competition and conditions to be epic on the legendary tough ASC courses. “JN’s” is a true national championship rite of passage for these young athletes and are often the precursor to future collegiate champions and USA Olympians. No sooner than JN’s wraps up, the ASC Training Center will transform into a Biathlon National Championship venue. From March 16th to 18th the US Biathlon Association hosts a junior development camp that will keep some JN athletes sticking around. March 20th begins three days of Nationals competition starting with a Sprint

format followed by Pursuit and Mass start races. USBA Nationals will bring together junior and senior athletes including Olympians, National Guard teams and Canadians. In other words, the best Biathletes in North America will be at ASC. It takes a lot to make all this happen! These events demand thousands of volunteer hours, months of planning and big-hearted sponsors to support these athletes. The Training Center has invested in a new state-of-the-art Pisten Bully 400 and snowmobile grooming setup. Competition trails have been smoothed, boulders blasted and a new connector trail added. ASC is more than ready! Come join our Far West division athletes when snowmobile grooming begins on the first few inches of snow and check out the trails! Auburn Ski Club is reaching out to everyone in the Nordic world and community to join with them to welcome these athletes. ASC is asking you demonstrate your support by signing up your business as a sponsor and help us connect with sponsors. Stepping up as a volunteer by joining our amazing race crew and being on the snow with the athletes is a rewarding experience you will never forget. ASC sincerely hopes you join in and help show the US Nordic community a great time. Learn more at xcjuniornationals2015.com or auburnskiclub.org, or email info@xcjuniornationals2015. com or just give us a call at the ASC Training Center, 530-426-3313.

18 • Far West Nordic News • Winter, 2015

2015 Mammoth Biathlon

Photo courtesy of Mammoth Biathlon

Nestled within the world class Mammoth Mountain Ski Area lies Red’s Lake Basin, a stunningly beautiful respite from the bustling resort. In March, a stalwart team of dedicated biathlon enthusiasts and volunteers turn the normally serene basin into one of the most spectacular biathlon venues in the world. Situated at 9,200ft and surrounded by views of the breathtaking Sierra Nevada, the venue challenges even the most capable athletes with its high elevation. Eight years ago, Mike Karch and Kim Escudero set out to generate excitement about nordic sports and reckoned that high in the mountains of California was the perfect environment to cultivate a grassroots biathlon program. In three years time, their hometown of Mammoth Lakes found itself hosting the largest biathlon in North America. Scheduled for March 13-15th, 2015, fortune has afforded Mammoth Biathlon the opportunity to achieve another piece of that original dream in hosting high altitude training specifically for biathletes. Located three hours south of Auburn Ski Club, the 8th Annual

Mammoth Biathlon will provide biathletes from around the country an opportunity to acclimate to the big mountains of the west with three days of elite racing before dropping more than to 2,000 feet to compete at the 2015 USBA Winter Biathlon National Championships a week later. New this year, the three day race schedule for elite athletes will be comprised of sprint, pursuit, and mass start events. Throughout the three day race weekend a myriad of other family friendly races will keep the stadium bustling with activity and provide competitive alternatives should you not feel ready to go ski to ski with the nation’s best. In addition to racing, there will also be clinics available for those looking to improve their skills as well as those seeking an introduction to the sport. For more information, event schedule, and race registration, please email info@mammothbiathlon.org or go to http:// www.mammothbiathlon.org

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Fischer congratulations Far West Nordic's 2-time Junior Nationals 2014 Champion, Peter Holmes

Far West Nordic News • Winter, 2015 • 19

Clubbing It Around Town! Updates from Far West Nordic’s Various Ski Clubs

new era is dawning for our region, and the “empowerment” of our local Ski Clubs is one of Far West Nordic’s primary missions heading into 2015 and beyond. It wasn’t that long ago that Auburn Ski Club was the only game in town for aspiring young Nordic racers, with athletes from Truckee, North Tahoe, and the Foothills flocking to Donner Summit to train with their peers. Recently, however, the proliferation of clubs such as Sugar Bowl Academy, Tahoe XC, Unleashed, and Mammoth have given our Juniors lots more opportunities to train closer to home and still get great coaching and team encouragement. The following is a bit of an update on what our Ski Clubs are like, and their programs for this winter.

Auburn Ski Club

ASC can be considered the “granddaddy” of the Far West Nordic teams. Even with the proliferation and nurturing of many new clubs in the Far West region, Auburn is still going strong, with a dedicated team of coaches and athletes raring to be ready for the culmination of this season, the 2015 Junior National Championships in March. This summer and fall, the Competition and Development race teams put in a hard and fun summer of training to prepare for the winter season, including rollerskiing, hiking, running, biking, and even adding stand-up paddleboarding to their many training activities. The biathlon program held their summer training program, shot thousands of rounds to improve their accuracy, and hosted a successful U.S. Summer Biathlon Championships. This is, of course, in addition to the other normal summer and fall events such as the Firecracker Mile, Squaw Mountain Run, and recently-completed Donner Lake Turkey Trot. For the winter, the entire program is excited to build upon all the hard work from the summer and fall, and look forward to utilizing the new improvements to the Training Center and the trail system, including hosting 3 of this year’s Junior National Qualifiers, a series of Biathlon races, and a couple of CNISSF High School/Middle School events. Check out www.auburnskiclub.org for more information on their myriad of junior (and adult) programs.

Athletes from Sugar Bowl, Tahoe XC, Auburn Ski Club, and the Far West Elite Team celebrate the end of summer with a combined training session, running, rollerskiing, and barbecuing at Watson Lake.

Mammoth Junior Nordic Program

Mammoth cross-country skiers who aspire to racing in the Far West JNQ’s and dream of competing for their division at the Junior Nationals are finally able to say that they have had year round training opportunities in 2014. While Mammoth has a long tradition of robust alpine and snowboarding programs, Nordic opportunities for juniors have occupied a much smaller space. The most recent Nordic opportunity is the club program, or Comp Team, which saw four athletes compete on the Far West 2014 Junior National Team. That was momentum

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20 • Far West Nordic News • Winter, 2015

enough to get kids fired up for the 2014 summer program, which was run through Eastern Sierra Nordic Ski Association. Coaches Bryce Tiernan and Nancy Fiddler, assisted by intern Laurel Fiddler, handled two groups over the summer. Countless adventures were had climbing the peaks in Yosemite National Park, running the trails, doing “park workouts”, rolling the roads, and working out in Fiddler’s home gym. Fall training continued for a group of eight dedicated athletes. Coaches Tiernan and Fiddler are running the fall segment independently until the MMSST picks up the program again for the winter season. Plans for the winter include a run at the JNQ’s, the Soldier Hollow trip, and planning on excellent representation at the 2015 JN’s.

Sugar Bowl Ski Team and Academy

The Sugar Bowl Academy enters its first full year in entirely new facilities. Over the summer construction on the SportHaus, their new gym facility, was completed. The space offers an amazing resource for student-athletes to complement their dryland and on-snow training. They are beginning their first full-year at their new academic and dorm site, which offers ski in/ski out accessibility to the Royal Gorge trails. Last season, every athlete on the team met the qualifying standard for Junior Nationals, an amazing achievement. Over the summer, athletes from Sugar Bowl Academy attended the USSA National U16 Camp,

Western Regional Camp, and were named to the USSA National Training Group and National Elite Group. They continue to offer individualized, yearround training for athletes in grades 8-12. Coaches for the Nordic Team are Martin Benes, Caitlin Bernstein, Jeff Schloss, and Ambrose Tuscano. Meanwhile, SBA also offers a Nordic Development program and a Ski Meister program on weekends. The Nordic Development program is based on learning skate skiing fundamentals in a fun, cohesive environment. The Ski Meister program allows kids to alpine ski on Saturday and Sunday mornings at Sugar Bowl and then hop on Nordic skis in the afternoon to cruise the Royal Gorge trails. The Nordic Development and Ski Meister programs combine for training, creating a positive and challenging environment. Head Nordic Coach, Martin Benes, oversees the program while Coach Sam Tormey will return for his second season with both programs.

lots of fun on snow!

Unleashed Coaching

Team Unleashed is a small club team in North Lake Tahoe, CA. Coached by August Teague, former University of Nevada, Reno Head Coach, and also the former World Cup Coach for the Australian Nordic Ski Team, Unleashed’s mission is to promote and grow the individual athlete in a fun team environment. The club will help each athlete reach their desired athletic and academic goals, while promoting the highest standards of friendship, sportsmanship, self-discipline and responsibility. Unleashed prides itself on quality training. The team size is set to a maximum 8-1 coach to athlete ratio. In order for an athlete to reach their

highest potential, they need a quality training plan, strong training partners, positive family and peer support, a competitive training area, and most of all they need to have fun. Training occurs in individual and group settings. Despite competing as individuals, Unleashed believes that the team’s success is what matters and that the team will make each of individual stronger.They train year-round with team goals to reiterate this belief. Each athlete is also asked for their individual goals and then gets an individualized training program. Quality training is more important then pure volume, so team sessions are focused on technique, intensity, balance and agility. Contact August Teague at teagueam@me.com or visit www.unleashedcoaching.com.

Tahoe Cross Country Ski Education

The Tahoe XC ski team (TXC) started in 2013 primarily as a summer training group and the team found immediate success – nearly 30 athletes participated in the inaugural program. This year, Wilson Dippo was hired to take on the head coaching responsibilities. The summer program was again a huge success – with over 40 athletes participating.The team is heading into the winter with a lot of momentum. The TXC team benefits greatly from having the Tahoe XC Nordic area as a home base—accessible trails, solid rollerskiing, and both indoor and outdoor spaces to use as a community center. The Strider Gliders After-School Ski Program is an 8-week program that includes ski instruction, equipment use for the entire winter, and ski trail access, all for a nominal fee, thanks to over 2,000 hours of community support donated each season. The strider glider program has had over 250 participants for the last few seasons. TXC’s Devo program is an early development program for cross-country ski racing. The goal of the Devo program is to introduce and develop cross-country ski skills, promote general fitness, and create a love of the sport to last a lifetime. Program activities include skate and classic skiing during the winter months, while running, mountain biking, ski walking, bounding, and roller skiing make up the backbone of our summer and fall training. Winter training sessions are held three days a week to allow athletes to continue to train and race with their Middle or High School XC Ski Teams. Practices are challenging and most of all FUN! This program’s focus is to develop well-rounded athletes. The Comp Program is for those looking to take skiing to the next level. The number one requirement for skiers interested in participating in the Comp team is a self-motivated desire to ski faster! Winter training sessions are held four days a week.Though many comp days will be the same days as the Devo Program, Comp athletes regularly workout separately from the Devo team. Though Comp athletes may be more focused on specific goals, they never lose sight of skiing’s true purpose: building lifelong friendships and having

Far West Nordic News • Winter, 2015 • 21

Far West’s

Masters Challenge And Sierra Ski Chase Series

ar West Nordic sponsors TWO major Race Series for cross country ski racers, in addition to helping coordinate the FISCHER CUP series on the Race Calendar. These races are the perfect way to compete over a full season against your peers in the sport. The Masters Challenge pits racers against the best in their Age groups, while the Sierra Ski Chase is a more low-key, fun-oriented series that uses an Age Handicap system to determine the winners.

SThe ierra Ski Chase Sierra Ski Chase is a low-key race series now in its 21st season, open to cross country skiers of all ages and abilities.The purpose of the Ski Chase is to promote greater participation in XC ski race events, which currently draw a wide range of skiers, from top-level athletes to recreational skiers who complete courses at their own pace. Whether you want to race, push yourself a bit, or take on a Ski Chase event as a “tour” is up to you! There are two ways Far West members can enjoy the Sierra Ski Chase:

Participation

“Participation” (open to all Far West Nordic members of any age) is all about completing a series of races—many participants like having such a goal for their ski season. All Far West members who complete a minimum of 5 eligible XC races this season are eligible to receive the 2014 season commemorative Participation Prize. If you’re a first-time Far West member this season, you’re eligible to receive a bonus prize after your first 3 qualifying races (while supplies last). Each race you complete must be a minimum of 5K in length, and races must occur in the Far West region (California, Nevada, and Arizona). Plus, there are some great prizes! They will be distributed at the end-of-the-season party. Just start doing some of the XC races and keep track of which races you’ve done. When you’ve completed your 5 races (3 qualifying races for new members) please fill out our online form at www. farwestnordic.org/racing/sierra-ski-chase. (Far West Nordic Racing and Supporting members do not need to submit this form—we keep track of you.)

Racing Competition

You MUST be a Far West Nordic Racing or Supporting member age 20 or over to be scored in the Sierra Ski Chase Racing Competition. All Racing and Supporting members will automatically be scored. Races 5 kilometers and longer with at least 40 adult competitors will be scored (placing points are shown on the website). Age handicap points will be given to the best 5 races per participant (with a new point distribution scoring for 2015). Everybody will receive 10 points for finishing a race plus placing points. After your best 5 races, each additional race will be worth another 10 points. Additional race scoring rules for specific races are listed on the website at www.farwestnordic.org/racing/sierraski-chase. In the event that a race has less than 40 adult participants, each participant will be awarded a flat 10 points. For more information, contact Peter Hanson at phansonmd@hotmail.com.

FThe ischer Cup Fischer Cup is the PREMIER Nordic race series in the Far West Division, offering prizes for the fastest overall skiers; $300 CASH prize first place overall, LOWA FOOTWEAR (up to $220 retail value) for second place and SKI PACK ($149 retail value) for third.There are no age classes. Skiers must have a Far West Nordic Racing Membership to be eligible for the Cup. Cup races include:

22 • Far West Nordic News • Winter, 2015

Masters Challenge This is the race series to see how you stack up competitively against your age group peers.

Individual Rules

• Skiers must participate in at least 5 of the races to be eligible. • One of the races competed in must be a classic event to be eligible for awards. • Age groups will be divided every 5 years and will include a 10-Year senior age group. • Racers will receive 5 points for 1st place in their age group, 4 for 2nd place, 3 for 3rd, 2 for 4th and 1 point for 5th place. • WAVE START RULES: Women who choose to race in the MEN’S wave of any race with wave starts by gender will score the points calculated by her placement in the MEN’S Wave, but those points are applicable to her overall series score. • Cumulative score will be the best 5 races for each individual skier. • Awards will be given to the top three racers in each age group.

Deadline

• You must be a RACING or SUPPORTING Far West Nordic member and have either done one race or let us know that you want to participate by 1/12/2015. For more information, please contact Masters Cup Coordinator Andy Pasternak at avpiv711@sbcglobal.net.

Masters Challenge Races Snowshoe Thompson • 12/21/14 • Auburn Ski Club Village Cup Freestyle • 12/28/14 • Royal Gorge Paco’s Freestyle Race • 1/4/15 • Auburn Ski Club Sierra Skogsloppet • 1/19/15 • Tahoe Donner XC Alpenglow 20K Freestyle • 1/25/15 • Tahoe XC Tahoe Rim Tour • 2/1/15 • Tahoe XC/Northstar Allan Bard Classic • 2/8/15 • Tamarack Lodge XC President’s Cup Race • 2/16/15 • Auburn Ski Club The Great Ski Race • 3/1/15 • Tahoe XC to Truckee Gold/Silver/Bronze Rush • 3/15/15 • Royal Gorge Mammoth Marathon • 4/5/15 • Tamarack Lodge

Masters Division Age Groups Senior…20-29 M 1…30-34 M 2…35-39 M 3…40-44

M M M M

4…45-49 5…50-54 6…55-59 7…60-64

M 8…65-69 M 9…70-74 M10…75+ and up

DECEMBER

JANUARY

DECEMBER 14, 2014 TANNENBAUM 10K CLASSIC

10 am • Sunday • Tamarack Lodge XC 10 km. Classic (Short: 5 km. or Youth 1-2 km.) DIAGONAL STRIDE ONLY Fundraiser for Eastern Sierra Nordic Skiing www.tamaracklodge.com • (760) 934-2442

MC JANUARY 19, 2015 SIERRA SKOGSLOPPET

MARCH JQ

10 am • Saturday • ASC Training Center ~1 km. Sprint Course Format • Interval Starts + Heats $30 by 12/18 (Jrs: $25 • Youth 12 and under: $15) $40 Late Reg (Jrs: $35 • Youth: $20) • ASC Members $5 Discount Race Day: $60/$50/$35 • $10 Extra for USSA Sanction Points www.auburnskiclub.org • (530) 426-3313

DECEMBER 21, 2014 MC FC JQ SNOWSHOE THOMPSON CLASSIC

JANUARY 25, 2015 ALPENGLOW FREESTYLE

FEBRUARY

10:00 am • Sunday • Bear Valley XC

10 km. Adults • 5 km. Juniors • 2 km. Youth $30 by 12/18 (Jrs: $25 • Youth: $15) • USSA Points: Add $10 $40 Late Reg (Jrs: $35 • Youth: $20) • ASC Members $5 Discount Race Day: $60/$50/$35 • USSA Sanctioned • JN Pre-reg Required DIAGONAL STRIDE ONLY • Interval Starts www.auburnskiclub.org • (530) 426-3313

Sunday • North Tahoe HS to Northstar Classic: 9:00 am • Freestyle: 9:30 am 26 km. • $50 ($20 Juniors) postmarked 1/25 • Online midnight 1/30 Late Reg: $60 ($25 Jrs.) • $5 FW Member Discount • Pre-Ski 1/28 Far West Nordic Junior Programs Fundraiser www.tahoerimtour.com • (530) 852-0879

MC FC DECEMBER 28, 2014 VILLAGE CUP NORDIC FREESTYLE

JQ MC FEBRUARY 8, 2015 ALLAN BARD MEMORIAL CLASSIC

10 am • Sunday • Sugar Bowl/Royal Gorge

10 am • Sunday • Tamarack Lodge

10 km. (2 laps through the Sugar Bowl Village) or 5 km. Novice/Junior Registration: $45 • Ski Equipment Reps will have a Demo Day as well. www.royalgorge.com • (530) 426-3871

20 km. (U20/U18 Boys/Girls: 10 km. • U16 Boys/Girls: 5km) • Youth 2 km. DIAGONAL STRIDE ONLY

DECEMBER 28, 2014 HOLIDAY SPRINT BIATHLON

FEBRUARY 15, 2015 CHUCK LYDA MEMORIAL BIATHLON

7.5 km. CertifiedPro/Elite • 3 Novice/Junior • Stadium Youth Races Pre-Reg: $75 by 12/25 (Jrs: $50 • Youth: $30) Late Registration: $85 (Jrs: $60 • Youth: $40) No Race Day Registration • Mandatory Safety Clinic for Novices www.auburnskiclub.org • (530) 426-3313

12.5 km. Certified Pro • 4.5 km. Novice Race • Youth Stadium Loops Pre-Reg by 2/11: $75 (Jrs: $50/$30) • Late Reg: $85/$60/$40 Pro/Elite Racers must have Redbook Certification and own rifle www.auburnskiclub.org • (530) 426-3313

2 Laps Ski • 2 Laps Bike • 1 Lap Run • 8 km. Total • Team or Solo Pre-Reg by 12/31: $55/Team • $25/Solo (Jrs. $15) Late Reg: $70/Team • $35/Solo (Jrs: $20) www.tahoexc.org/tcsportspark • (530) 583-5417

JANUARY 4, 2015 PACO’S FREESTYLE RACE

10 am • Sunday • Auburn Ski Club 10 km. (5 km. Short Course • Youth 2km.) • Freestyle $30 (Jrs. $25 • Youth $15) by 1/1 • Late Reg by 4pm: $40 ($35/$20) Day of Race: $60 (Jrs: $50 • Youth Race: $35) • ASC members $5 Off www.auburnskiclub.org • (530) 426-3313

10 am • Sunday • Tamarack Lodge XC 15 km. (other shorter races available as short as 1 km.) www.tamaracklodge.com • (760) 934-2442

JANUARY 18, 2015 10TH MT. DIVISION BIATHLON 10 am • Sunday • Auburn Ski Club

12.5 km. Certified Pro • 4.5 km. Novice/Jr. • Stadium Youth Loops Pre-Reg: $75 by 1/14 (Jrs: $50 • Youth: $30) Late Reg: $85/$60/$40 • Mandatory Safety Clinic www.auburnskiclub.org • (530) 426-3313

10 km. Adults/U20/U18 Boys • 5 km. All Girls & U16 Boys • 2k Youth Pre-Reg: $30 by 2/12 (Jr: $25 • Youth: $15) Late: $40 (Jr: $35 • Youth: $20) • ASC members $5 Discount Race Day Registration: $60 (Jr: $50 • Youth: $35) Pre-reg required for JN Scoring • USSA Points Scoring: Add $10 www.auburnskiclub.org • (530) 426-3313

FEBRUARY 21, 2015 YOSEMITE NORDIC HOLIDAY

10:30am • Saturday • Badger Pass, Yosemite 18 km. (Short: 10 km.) • $40 by 2/7 (Jr: $20) • Late Reg: $50 (Jr: $30) • Price includes Sat/Sun Races (& Tele race Sat.), 1/2 day lift ticket, Awards Banquet • Diagonal Stride Only (Tele Race @ 1 pm) www.yosemitepark.com • (209) 372-8444

BIATHLON

FISCHER CUP

MASTER CHALLENGE

JN QUALIFIER

10 km. • $25 by 2/20 • $30 Late Registration Party & Prizes • DIAGONAL STRIDE ONLY www.bearvalleyxc.com • (209) 753-2834

MARCH 13–15, 2015 MAMMOTH WINTER BIATHLON Mammoth Mountain Ski Area Friday: Elite Sprint Race and clinics Saturday: Elite Pursuit Race, Junior & Novice Races Sunday: Elite Mass Start, Junior, and Novice Races www.mammothbiathlon.org

MARCH 14, 2015 GOLD NUGGETS KIDS RACE

10 am • Saturday • Royal Gorge XC

Short Kids Obstacle Course • Free • www.royalgorge.com

MARCH 15, 2015 CALIFORNIA GOLD RUSH

9 am • Sunday • Royal Gorge XC

50 km. Gold • 25 km. Silver • 15 km. Bronze • $45 by 3/10 $60 Late Registration • Includes BBQ & T-Shirt www.royalgorge.com • (530) 426-3871

MARCH 21, 2015 SPRING NOVICE/YOUTH BIATHLON 10 am • Saturday • Auburn Ski Club

4.5 km. Novice Races • Youth Distances $75 by 3/18 (Jrs: $50 • Youth: $30) • Late Reg: $85/$60/$40 Race Day Registration Add $20 • biathlon@assoc.auburnskiclub.org www.auburnskiclub.org • (530) 426-3313

APRIL APRIL 4, 2015 TOM’S 10K CLASSIC RACE

10 am • Saturday • Bear Valley XC

10 km. • $25 by 3/20 • $30 Late Reg • DIAGONAL STRIDE ONLY www.bearvalleyxc.com • (209) 753-2834

APRIL 5, 2015 MAMMOTH MARATHON

9 am • Sunday • Tamarack Lodge XC

42 km. or 21 km. (Juniors: 10 km. • Youth: 3km. & 1.5km.) Prices to be announced • Entry includes T-Shirt, Banquet & Raffle www.tamaracklodge.com • (760) 934-2442

FEBRUARY 22, 2015 GLACIER POINT SKATE RACE

APRIL 12, 2015 BILLY DUTTON UPHILL

38 km. (Short: 10 km.) • $40 by 2/7 (Jr: $20) • Late Reg: $50 (Jr: $30) • Includes all 3 races, 1/2 day lift ticket & Awards Banquet www.yosemitepark.com • (209) 372-8444

3.2 miles Uphill • $5 Off Far West Members Register Online or @ 7 am day-of-race Fundraiser for the Far West Nordic Junior Program www.billyduttonuphill.com • (530) 587-852-0879

FEBRUARY 22, 2015 TDXC 40K CHALLENGE TOUR

10:00 am • Sunday • Tahoe Donner XC 40 or 20 km. Courses • Pre-Reg by 2/21: $35 Adult (Jrs. $25) Late Reg: $40 (Jr: $30) • Discounts for Season Pass Holders www.tdxc.com • (530) 587-9484

FEBRUARY 26, 2015 COBBLESTONE RELAYS

5:30 pm • Tahoe Winter Sports Park

RACE LEGEND MIXED RACE

www.tamaracklodge.com • (760) 934-2442

9:00 am • Sunday • Badger Pass, Yosemite

JANUARY 11, 2015 LAKES BASIN 15 K

CLASSIC

10 am • Monday • Auburn Ski Club

9 am • Friday • Tahoe City Winter Sports

FREESTYLE

10 am • Sunday • Auburn Ski Club

JANUARY 2, 2015 POLE • PEDAL • POUND MULTI-SPORT WINTER RELAY

MARCH 7, 2015 BJORNLOPPET FREESTYLE

MARCH 8, 2015 BJORNLOPPET CLASSIC

10 am • Sunday • Auburn Ski Club

JANUARY

30 km. • $60 by 2/14 • Late: $70 by 2/28 • $110 Race Day Under 18: $25 • WAVE STARTS • Includes T-Shirt • Morning Bus: $3 Benefit for Tahoe Nordic Search & Rescue Team www.thegreatskirace.com • (530) 583-5475

20 km or 10 Km • $40 by 2/20 (Jrs: $25) • Late Reg: $45/$30 Includes T-Shirt, Party, Prizes, Food and Music www.bearvalleyxc.com • (209) 753-2834

20 km. (Jrs: 10 km. • Youth: 5 km) Pre-Reg by 2pm, 1/24: $30 (Jrs. $10) • Late Reg: $40 (Jrs. $15) www.tahoexc.org • (530) 583-5475

FEBRUARY 16, 2015 PRESIDENTS’ CUP RACE

10:30 am • Saturday • Bear Valley XC

10 am • Sunday • Tahoe XC

FEBRUARY 1, 2015 TAHOE RIM TOUR & RACE

10 am • Sunday • Auburn Ski Club

9 am • Sunday • Tahoe XC to Truckee

10 am • Monday • Tahoe Donner XC 15 km. Adults/Older Boys • Junior/Novice: 7.5 km. • 2 km. Youth Pre-reg by 1/18: $30 (Jrs. $20 • Youth: $10) • $35/$25/$15 Race Day Truckee School Teams Fundraiser • Wave Starts www.tdxc.com • (530) 587-9484

DECEMBER 20, 2014 JQ ASC FREESTYLE SPRINTS JNQ

MARCH 1, 2015 THE GREAT SKI RACE

3 x 1 km. laps each, alternating • Through Cobblestone Center Fundraiser for TCCSEA www.tahoexc.com • (530) 583-5475 All Races Over 5 Kilometers with over 40 Adult Racers qualify for the Sierra Ski Chase

8 am • Sunday • Squaw Valley U.S.A.

CNISSF SCHOOL RACES December 12, 2014 Scott Hudson Kirkwood Relays January 9, 2015 Auburn Ski Club Classic January 16, 2015 Sugar Bowl Freestyle January 23, 2015 Truckee Sprints February 6, 2015 Mammoth Classic February 13, 2015 North Tahoe Pursuit February 28, 2015 CNISSF State Championships @ ASC

Far West Nordic News • Winter, 2015 • 23

We’re celebrating the grand opening of our brand new state-of-the-art facility in 2015! DAILY GROOMING FOR SKATING AND STRIDING BEAUTIFUL MEADOWS AND CHALLENGING PEAKS OVER 1,300 FEET OF VERTICAL AND 100+ KILOMETERS 5 WARMING HUTS DELICIOUS AND HEALTHY FOOD FULL RENTAL FLEET, DEMOS AND WAX SERVICE PSIA MEMBER SKI SCHOOL

DECEM B ER 13-21 | PASSHOLDER “BRING A FRIEND” DAYS 13 | LACTATE THRESHOLD TESTING 25 | CHRISTMAS AT TAHOE DONNER / HALF-DAY RATES

MARCH 8 | SNOWSHOE TOUR 12 | “SKI WITH A LOCAL” DAY 12 | JUNIOR NATIONALS CHALLENGE RACE & PARENT SOCIAL 22 | TASTE OF TRUCKEE AT TAHOE DONNER 29 | TOUR D’EUER EVENTS ARE WEATHER PERMITTING AND SUBJECT TO CANCELLATION THIS IS A PARTIAL LIST. CHECK WEBSITE FOR SPECIFICS

530-587-9484 | Subscribe to our email list: tahoedonner.com/cross-country