AY Honors/Skiing - Cross Country/Answer Key

Cross-country skiing (also known as XC skiing) is a winter sport popular in many countries with large snowfields, primarily Northern Europe and Canada. However, the popularity of the sport is quickly growing in the United States.

File:Finnish Soldiers Skiing.jpg

Finnish soldiers on skis. Like in most of the other Scandinavian armies, virtually every infantry soldier is given ski training in the Finnish army.

Cross-country skiing as a sport is part of the Nordic skiing family, which also includes ski jumping, and a combination sport of cross-country skiing and ski jumping called Nordic combined. Free-technique cross-country skiing is also the method of locomotion in the combination sport of Biathlon, which adds rifle shooting to skiing.

The hobby and the sport

As a hobby, cross-country skiing may be viewed as a kind of "bushwacking on skis", where skiers tackle trails of various lengths and difficulties. Some skiers stay out for extended periods using tents and equipment similar to bushwackers, whereas others take relatively short trips from ski resorts.

As a sport, cross-country skiing is one of the most difficult endurance sports, as its motions use every major muscle group and it (along with rowing and swimming) is one of the sports that burn the most calories per hour in execution. Successful cross-country athletes must have the strength of a sprinter and the endurance of a distance runner. Modern cross-country ski competition is experiencing a revolution that is resulting in greater compatibility with audiences. This revolution began with the addition of the Sprint event to the World Cup and Olympic competitions. Today more and more races are being held in audience friendly formats, such as mass start, sprint, relay and pursuit (a race that involves switching skis and styles halfway through the race). The modern events in which athletes compete in at the World Cup and Olympics are (distances presented in Female/Male format): 1km Sprint, 2X1km Team Sprint, 10km/15km Individual Start, 15km/30km Pursuit, 30km/50km Mass Start and the 4x5km/4x10km Relay.

Sports events

Today, there are several types of cross-country competitive events, involving races of various types and lengths, as well as biathlon, involving a combination of cross-country skiing and rifle shooting.

The Winter Olympics, the FIS World Championships and the FIS World Cup events have long been a showcase for the world's fastest cross country skiers. There are also special distance ski races, sometimes called ski marathons, like Vasaloppet in Sweden and Birkebeinerrennet in Norway. The skiing styles in these races might be fixed, or, in case of the so-called "double pursuit" event, the two styles are used each in their own separate half of the race (with a change of equipment in "pit stops" half way through).

• XC skiing at the Winter Olympics
• Nordic skiing World Championships (including XC skiing)
• XC skiing World Cup (weekly races throughout the winter season)

History

Recreational skiing in Kananaskis Country, Alberta.

Cross-country skiing originated in Scandinavian countries in prehistoric times. It may have also been practiced by Native Americans for similar lengths of time, although the Norwegian emigrants Snowshoe Thompson and Jackrabbit Johannsen are widely credited for introducing the sport to North America.

The sport has been used by explorers by means of transport, and all Scandinavian armies train their infantry on skis for winter operations. Traditionally, all of the equipment was made of natural materials: wooden skis and bamboo poles with leather hand straps. Footwear was usually sturdy leather boots with thick soles. Bindings evolved from simple straps made of twisted wood-based thread, to the so-called Kandahar binding with the fastening of both the boot’s front and back, to the ‘Rat’s Trap’ front-only binding, which is today known as the Nordic norm, and has evolved in various modern bindings.

Equipment: skis and poles

The skis are long and thin, to distribute the weight of the skier and allow the skier to move quickly. Typical ski dimensions are 2 metres in length, about 5 centimetres in width and one to four centimetres in thickness, depending on the ski brand and which point of the ski is measured.

As in downhill skiing, cross-country skiers carry two poles, usually made of aluminium or fiberglass. More expensive poles are made of graphite or some other light material. Poles have a spike at the end to provide a fixed pivot when the pole penetrates through to a hard surface, and a plastic ring (or basket), to provide extra purchase in snow and to ensure the pole doesn't sink too deeply.

The toe of the skier's footwear is attached to the ski with a binding, whilst the heel remains free.

Equipment differs according to skiing technique. Skating or freestyle poles are usually longer than those used for the classic technique. Typically, skating poles should be long enough to reach the skier's chin or as far as the eyebrows, depending on the skier's preference. In contrast, classic-ski poles should reach the skier's armpit.

Equipment: bindings/boots

Three different binding systems are used in modern cross-country skiing:

• NNN (New Nordic Norm) – including the new R4 NIS variant
• SNS (Salomon Nordic System) Profil
• SNS  Pilot

Older styled, "three-pin" bindings (of the "rat trap" variety) are still used by backcountry enthusiasts.

NNN

New Nordic Norm (NNN) bindings, made by Rottefella, Rossignol, and Atomic, can range from BC (Backcountry) to the R3 Skate and R3 Classic to the NNN R4 NIS, which require a special plate on the skis to be mounted. Boots compatible with these bindings are made by Alpina Sports, Atomic and Rossignol. The R3 and R4 are generally the choice for World Cup Racers using NNN. These are distinguished from SNS (Salomon and Fischer) bindings in that all bindings in the NNN system have two ridges that stick out from the bottom of the binding, with corresponding slots in NNN boots. NNN is said to have better steering than Salomon because these two grooves better distribute the weight, rather than SNS's (both Profil and Pilot) single larger "bar" sticking up from the binding that fits into a slot in the boot. NNN has also been proven to be lighter than SNS bindings. Despite this, the majority of World Cup level skiers ski on the SNS binding system, but that doesn't make one better than the other.

The R4 NIS binding, made by Rottefella and Rossignol, is the top of the line NNN binding. These bindings are compatible with any NNN boot, but can only be used on Rossignol X-IUM or Madshus Hypersonic Skis—the companies' high-end pro racing skis. Madshus is part of the Rottefella/Madshus/Alpina partnership, and that is the reason for Madshus skis having NIS bindings. The reason for only two different skis being able to use these bindings is that NIS bindings require a special plate only available on these skis. The interesting thing about these bindings is that the rear part can be pivoted back and forth on the plate to match the boots' length, therefore making better power transfer between the boots and the skis. The NIS bindings made their debut to the general public in 2005.

SNS Profil

Salomon Nordic System (SNS) bindings, made by Salomon and Fischer, however, have their advantages too. Boots that are compatible with the SNS Profil system are made by Salomon, Fischer, Adidas, and Hartjes. SNS Profil bindings are used for both Skating and Classic. As opposed to the SNS Pilot's two axes, these boots have only one axis at the front of the sole. Profil bindings are generally the standard binding for SNS users. Profil comes in "Equipe" models for racing, "Active" for recreational racing/combination, Auto Touring, and Back Country.

SNS Pilot

SNS Pilot bindings, compatible with Salomon, Fischer, Adidas and Hartjes boots, are only used for Skate Skiing. The idea for these bindings came from Bjorn Daehlie. Pilots are used mostly by elite skiers at the Collegiate/Olympians/World Cup/National level, although it is common to find High School/Citizen Racers with these bindings and their counterpart boots. Pilots are more expensive than Profils at about 100 dollars for a pair, and can only be used for Skating because there are two axes. In Pilot boots, the two axes, one positioned about 1" behind the other, click into two different slots in the Pilot binding. Profil boots only have one axis and therefore, cannot fit into Pilot bindings. However, Pilot boots can fit into any Profil bindings, due to a small space behind the front of the boot for the other axis. Pilots can't be used for Classic because Classic boots need to be able to flex in all directions so that a good "kick" can be achieved. Pilots do not have the kind of flex required for Classic, but they have proven themselves as good Skate bindings due to reduced ski motion in the air.

Waxes

Main article: Ski wax

There are a wide variety of waxes for Nordic Skiing. The waxes can be classified into three main categories: glide waxes, kick waxes, and klisters.

Glide wax

Glide waxes are used to make a ski glide faster, and are applied by ironing onto the ski. Glide waxes range widely in price, depending on quality; racing waxes can be very expensive. Glide waxes are applied outside the kick zone of classic skis, or to the full length of skate skis. They are the only type of wax used on skating skis.

Kick wax

The purpose of kick wax is to provide grip on snow when weight is transferred on a ski; they are used on classic skis only. Kick waxes are applied in the kick zone of classic skis if the ski is not a fish-scale, waxless ski.

Kick waxes are classified according to their hardness: harder waxes are for colder and newer snow. Using a wax that is too hard will not give sufficient grip, while wax that is too soft will cause the formation of an ice sole that slows the skier down. It is not uncommon to apply a new layer of wax if the weather changes, or when moving in altitude.

Difficulty of choosing correct kick waxes to different conditions is nowadays greatly reduced by grip wax tapes, which have a wide temperature range, and are easily applied to the ski bottom. Altough these are not used by competitors, who prefer the optimum waxing, they have proven to be quite suitable for fitness and recreational purposes.

Kick waxes generate grip by penetrating into the snowflakes when the skier puts his weight on the ski. Colder snowflakes are harder, and so is newly fallen snow. The most appropriate wax is the one that is soft enough to generate grip, but also hard enough not to accumulate snow and create a sole.

Waxes are usually colour-coded: the most common are red is for temperatures above 0˚C, and blue for below. There are many other colours for more specific temperature ranges, for instance violet for around 0˚C, green for below -10˚C, and white for below -15˚C. The snow-temperature range given by the producer must be taken with a grain of salt, since new snow will require a harder wax.

Guessing the right hardness is difficult, and the varying condition of the snow can make the right choice wrong after a few hundred metres. Furthermore, the snow in the beaten track is usually much different from the one immediately surrounding it, and works best with a softer wax. Thin snow soles caused by a soft wax can often be dealt simply by beating the ski on the track after kicking; the opposite problem may be handled by skating.

Klister

As the snow becomes older and snow flakes lose their sharpness, in case of re-freezing or of water, kick wax cannot provide any more grip, and it becomes useless. One must therefore resort to klister, which is basically a glue-like paste ("klister" actually means "glue" across all the three Scandinavian countries). Klister is discouraging for amateurs, as it is very sticky, it is easy to apply but very difficult to remove.

Professionals often maintain that klister is best applied with the palm of the hand, but it is generally not clear how to clean the hand afterwards; amateurs often resort to some object of the appropriate size. Since klister is an organic chemical, a non-polar solvent (such as gasoline) or a soap is necessary to remove it. Stores often sell purpose-made solvent to clean skis. These should be used with care, as they are both flammable and toxic if inhaled.

Klister is also colour-coded, with red klister for wet snow and blue klister for icy snow.

Waxless skis

In recent years, waxless skies have obtained some success in the market. Waxless skis have normally a fish scale pattern in the kick zone that is supposed to provide the grip. A waxless ski is inferior to a finely tuned waxed ski, but does not require waxing (except some seasonal protective waxing).

Styles

There are three main styles used in cross-country skiing. Specially adapted equipment is available to suit each.

The Classic style was the first technique that was used and although not the fastest (in the same way as the breaststroke swimming technique) it is still used today by many, especially beginners, as it tends to be the easiest to learn. However, this technique takes many years to perfect.

The skating style, developed as a result of racing and is harder to learn but once mastered the skiers can travel much faster. Skating can also be mastered faster than classic.

Telemarking is a style used to go down hill on cross country skis. Usually the skiers will use the classic style for going up the hill and telemarking to ski down steep downhills.

Classic

The classic style is often used on prepared trails (pistes) that have pairs of parallel grooves cut into the snow.

Skis have camber and should leave the centre section of the ski clear of the snow when the skiers weight is evenly distributed between the pair. The centre section of a classic ski will either have "fish scales", or ski wax that will stick to the snow (called the "kick zone" or "grip zone" of the ski). When full weight is transferred to a single ski the kick zone comes into contact with the snow. Glide wax is used on the tails and tips of the skis.

Long, narrow and light skis are usually used. When skiing away from prepared trails, a much wider ski is usually used. In flat regions, such as parts of Finland, skis exceeding 3 or 4 m in length are sometimes used.

There are four core techniques: herringbone, diagonal stride, double pole with kick, and double pole.

• Herringbone: This technique is used for climbing steep hills. A walking or running action with splayed skis and without any glide. The poles are planted alternately behind the skis. A distinctive herringbone pattern is left in the snow.

• Diagonal stride: An exaggerated running action with parallel skis and a glide on each stride. The poles are planted alternately on the opposite side to the kick. For experienced skiers this technique is used uphill. Less experienced skiers also employ the diagonal stride on the flat.

• Double pole with kick: Both poles are planted simultaneously to give a powerful thrust. As the poles swing forwards again a single leg kick is made. This technique is used when the skier is still moving too quickly to diagonal stride, but is having difficulty double poling (typically on slight uphills or at the bottom of a long hill, just before switching to diagonal stride).

• Double pole: As above but without the kick. During some long races, in reasonably flat terrain, competitors double pole for the majority of the course (an example of this is the Swedish Vasaloppet).

On downhill slopes a tucked position (hocke, from the German word) is assumed, in a similar manner to downhill skiing.

Free/Skating

Skiing by free technique/skating.

Skate skiing technique involves the skier pushing one ski outward with the ski angled, so that the inner edge of the ski is driven against the snow, much like an ice skater. Like in classic skiing, transfering weight completely from one ski to the next is essential to learning to skate. Those who have learned to ice skate or rollerblade may find ski skating technique easier to learn than classic skiing.

Skate skiing can be done with either skis specifically designed for skating or 'combi' skis which allow both skating and classic to be done with the same set of skis. Skate skis tend to be shorter and stiffer than those used in classical technique, and poles longer. There is also no fish scale or grip wax applied and no kick area.

Like gears on a bicycle, skating has several different techniques for different terrain and speeds. Confusingly there is no internationally accepted naming convention for these techniques:

• Gear 1 (aka Diagonal V, Single-poling or Coaches Skate) similar to the classic herringbone but with a short glide on each ski. Used for climbing steep hills
• Gear 2 (V1, Offset Skate) slightly off-set double poling motion on every other leg. Used for hill climbing.
• Gear 3 (V2, 1-skate) double-pole push on every leg. Used on the flat or uphill
• Gear 4 (V2 alternate, Open Field Skate, 2-skate) one double-pole push on every other leg. Used on the flat or downhill.
• Gear 5 (V Skating) skating without using the poles. Used downhill.

Skating technique is only really suitable for use on prepared trails (pistes) or firm, smooth snow. It can also be done on snow crust and frozen, snow covered lakes or rivers.

Skating is faster and a more intense exercise than classic skiing, except in extremely cold conditions where classic skiing may approach skating in speed. Adoption of the skating technique varies from country to country. In some countries the majority of non-professional racers now skate, although top skiers continue to learn and train in both styles.

The distinction between classic technique and free technique is made in competition i.e. a race will be designated as classic or free. In the case of the former only those propulsion techniques that are considered 'classic' are allowed whereas in the latter the competitors are free to use any technique although the majority of competitors will opt to skate. This is a direct parallel to the world of competitive swimming where in a freestyle race competitors can use any technique but will normally use the Australian crawl stroke. Large races will often have both skate and classic divisions and award prizes in both categories.

Telemark

Main article: Telemark skiing

The Telemark technique is particularly suited to backcountry skiing (off piste cross-country skiing). While first and foremost it is a technique for descending, for those with dedicated equipment it is effectively a separate branch of skiing that takes place in the backcountry (off piste).

Notes

1. ^ The free technique in XC skiing is not to be confused with freestyle, which describes ski sport where the competitors compete over a mogul course and by performing aerial gymnastics such as spins after launching from a short ramp in the snow.
2. ^ Recent developments in the sport include "double pursuit" races where the competitors complete the first part of the event using the classic technique and the second part using the free technique.

See also

• Skiing and Skiing Topics
• Ski touring

External links

• FIS-Ski cross-country skiing portal – Featuring the latest results, ongoing and upcoming events, and World Cup standings
• SWIX school – Ski wax and ski pole producer SWIX's guide to ski waxing
• Cross Country Canada – Canada's cross country skiing program