TERMS AND
DEFINITIONS OF XC SKIING
Classic- Diagonal, ‘traditional touring technique.’ You need ‘sticky grip wax on the middle of
the ski for kick. Skis are longer and
have a different flex.
Skate/Freestyle- Newer technique developed in the
‘80’s. Skis are shorter and glide wax
only is applied to base.
P-
Glide Wax- Wax put on with an iron and scraped off.
Kick wax- sticky wax from a little tin usually crayoned on and then
corked into the wax pocket on classic skis.
The type of kick wax you use is determined by the temperature and snow
conditions. ONLY for classic skis!!!
Brushes: Waxing tool. Can either be brass, horsehair, nylon,
etc. Each serve
a specific purpose so make sure you are using the proper equipment!!
Training Levels: I through V corresponding to heart rates and
exertion.
Level I is very
easy, talking pace
Level II is a
little harder with labored breathing
Level III is your
anaerobic threshold. At a certain point
in your body is producing more lactic acid (what makes your muscles burn and
feel heavy) than it can get rid of. You
should be upper Level III in longer races.
Muscles start losing oxygen
Level IV this is
typically race pace for medium to short distance races. When we do intervals, it should be around
Level IV. This level is anaerobic.
Level V is an all
out sprint. It is anaerobic level where
your muscles are in oxygen debt.
LSD- Long Slow Distance. A type of workout,
usually Level I where you ski nice and easy for a long period of time, usually
1:30 or more.
Intervals- Hard efforts of differing
lengths. ‘Interval Days’ are usually tough, but VERY
important!!! They make you race faster J
Interval Start- races where one or two skiers are sent off
every 15- 30 seconds.
Mass Start- skiers go off in waves by category- for example,
all Varsity Girls go out together.
Specific Strength: Repititions of a
certain ski-specific excersize. For example 5 X 50 yards of
double pole at a hard effort.
Hill-bounding: Dryland ski imitation, usually done with poles in
an explosive nature.