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Cross_Country_Skiing

HISTORY

Cross-country or nordic is the oldest form of skiing. There is evidence that primi- tive skis were used in Norway over 5,000 years ago. As early as the 10th century, cross-country skiing was basic transportation. Vikings in Northern Europe got around on skis when traversing relatively flat landscapes. Ski competitions started in Norway in the 19th century. Norway's famous Holmenkollen ski festival began in 1892. At first the main focus at nordic festivals was the combined event of cross-country skiing and ski jumping. In 1900, a separate cross-country race was held at the Holmenkollen. Cross-country competition was added to the Winter Olympics at Chamonix in 1924 and has been part of competition since that time. The events held at the first cross-country competition were the 15km and the 50km. A women's cross-country event, the 10km, was added to the program in 1952.

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CROSS-COUNTRY SKIING AT THE OLYMPICS

In competitions today, cross-country skiing is divided into two techniques — classical (diagonal stride) and freestyle, with separate events for men and women.

Classical

In the classical technique, movement is smooth and efficient, using alternate movements of the arms and legs, as in walking, but with a more elongated stride. The equipment is lightweight with "skinny skis" and boots that look much like running shoes. In competitions, the skis remain parallel on flat ground. When going up hills, the skis are pointed outward in the shape of a "V." The bottom of the skis are waxed for better traction.

Freestyle

In freestyle competitions, the skier can choose any style. The most common tech- nique is skating, which is faster, more dynamic, and more physically demanding than the classical technique. Skating also requires more strength. The skis for skating are shorter and the poles longer than those used in classical competitions. Skating requires a compact surface in order to glide.

Olympic Cross-Country Competitions

During the Olympics, skiers race for a specific distance, attempting to cover that distance in the shortest possible time. Each race is measured in kilometers (a kilometer is about two-thirds of a mile). In some of the longer races, skiers start at intervals (i.e. every 30 seconds); some races call for a mass start. During the race, coaches stand along the course, timing their racers and yelling out their place and time. In relay races (four skiers with the first two using classical technique), the first group of skiers begin racing at the same time. In some of the events, skiers use a pursuit start, where skiers leave the starting line one at a time. The starting order is determined by the order of finish in the previous day's race. The winner of the first race starts first, and the other racers can begin "chasing" the leader after waiting for the same amount of time they trailed the leader at the end of the first race. The first skier across the finish line is the winner.

CHECK THE OLYMPICS SCHEDULE FOR DATES AND TIMES OF MEN´S AND WOMEN´S CLASSICAL, FREESTYLE AND RELAY RACES

The following link will take you to the schedule page for the 2002 Salt Lake City Winter Olympic Games, where you can view Olympic schedules by date, by individual sport or by sports venue:

Olympic Schedule (or click here for a printable schedule of the Olympic Games)

The following link will take you to the television schedule for the 2002 Salt Lake City Winter Olympic Games:

Olympic Television Schedule

US_Ski_Team_LogoCROSS-COUNTRY SKIERS TO WATCH AT THE OLYMPICS

Men: Overall

Top U.S. Athletes

Name: Justin Wadsworth, DOB: 8/14/68, Hometown: Bend, Ore., Notes: Ranked #71 in the 2001 Overall World Cup Rankings

Name: Torin Koos, DOB: 7/19/80, Hometown: Leavenworth, Wash., Notes: Ranked #84 in the 2001 Overall World Cup Rankings

Name: Carl Swenson, DOB:1970, Hometown: Boulder, Col., Notes: Ranked #96 in the 2001 Overall World Cup Rankings Top World Athletes

Top World Athletes

Name: Per Elofsson (Sweden), DOB: 4/2/77, Hometown: Umea, Sweden, Notes: Ranked #1 in the 2001 Overall World Cup Rankings

Name: Johann Muehlegg (Spain), DOB: 11/8/70, Hometown: Grainau, Spain, Notes: Ranked #2 in the 2001 Overall World Cup Rankings

Name: Thomas Alsgaard (Norway), DOB: 1/10/72, Hometown: Nannestad, Norway, Notes: Ranked #3 in the 2001 Overall World Cup Rankings

Men: Sprint

Top U.S. Athletes

Name:  Torin Koos, DOB: 7/19/80, Hometown: Leavenworth, Wash., Notes: Ranked #47 in the 2001 Sprint World Cup Rankings

Name: Carl Swenson, DOB: 1970, Hometown: Boulder, Col., Notes: Ranked #56 in the 2001 Sprint World Cup Rankings

Name: Justin Wadsworth, DOB: 8/14/68, Hometown: Bend, Ore., Notes: Ranked #62 in the 2001 Sprint World Cup Rankings Top World Athletes

Top World Athletes

Name: Jan Jacob Verdenius (Norway), DOB: 9/11/73, Hometown: Byaesen, Norway, Notes: Ranked #1 in the 2001 Sprint World Cup Rankings

Name: Cristian Zorzi (Italy), DOB: 8/14/72, Hometown:  Moeana, Italy, Notes: Ranked #2 in the 2001 Sprint World Cup Rankings

Name: Tor Arne Hetland (Norway), DOB: 1/12/74, Hometown: Meraker, Norway, Notes: Ranked #3 in the 2001 Sprint World Cup Rankings

Women: Overall

Top U.S. Athletes

Name: Nina Kemppel, DOB: 10/14/70, Hometown: Anchorage, Ak., Notes: Ranked #48 in the 2001 Overall World Cup Rankings

Name: Tessa Benoit, DOB: 1977, Hometown: Pomfret, Vt., Notes: Ranked #85 in the 2001 Overall World Cup Rankings

Name:  Wendy Kay Wagner,  DOB: 1973,  Hometown:  n/a, Notes: Ranked #94 in the 2001 Overall World Cup Rankings

Top World Athletes

Name: Julija Tchepalova (Russia), DOB: 2/23/76, Hometown: Komsomolsk, Russia, Notes: Ranked #1 in the 2001 Overall World Cup Rankings

Name: Bente Skari (Norway), DOB: 9/10/72, Hometown: Nittedal, Norway, Notes: Ranked #1 in the 2001 Overall World Cup Rankings

Name: Larissa Lazutina (Russia), DOB: 6/1/65, Hometown: Odinzovo, Russia, Notes: Ranked #3 in the 2001 Overall World Cup Rankings

Women: Sprint

Top U.S. Athletes

Name: Nina Kemppel, DOB: 10/14/70, Hometown: Anchorage, Ak., Notes: Ranked #54 in the 2001 Sprint World Cup Rankings

Name: Tessa Benoit, DOB: 1977, Hometown: Pomfret, Vt., Notes: Ranked #59 in the 2001 Sprint World Cup Rankings

Name: Kikkan Randall, DOB: 1982, Hometown: Anchorage, Ak., Notes: Ranked #70 in the 2001 Sprint World Cup Rankings

Top World Athletes

Name: Bente Skari (Norway), DOB: 9/10/72, Hometown: Nittedal, Norway, Notes: Ranked #1 in the 2001 Sprint World Cup Rankings

Name: Pirjo Manninen (Finland), DOB: 1981, Hometown: Rovaniemi, Finland, Notes: Ranked #2 in the 2001 Sprint World Cup Rankings

Name: Manuela Henkel (Germany), DOB: 12/4/74, Hometown: Grossbreitenbach, Germany,  Notes: Ranked #3 in the 2001 Sprint World Cup Rankings

Cross-Country Skiing FAST FACTS 

Who can do it (by age groups)?

Equipment Required

Muscles used most

Physical attributes required

Common injuries

Calories burned per hour (estimate for range of 110-200 lbs)

Activities to help get/stay in shape

Adults

Children

Seniors

Cross-country Skis

Poles

Ski boots

Warm, layered clothing

Goggles/sun glasses

Sunscreen

Lip balm

Water for hydrating

Day pack for back country trips

Legs

Arms

Chest

Back

Abdominals

Cardiovascular endurance

Flexibility

Balance

Strength

Sprains

Hamstring/ quadricep strain

Cramps

Lower back pain from hunching forward improperly

Frostbite

Hypothermia

Altitude sickness

Recreational:
350-1260

Competitive racing:
700-1420

Off Season:

Walking with poles

Hiking (especially on hilly trails)

Running

Swimming

Circuit/weight training


In Season:

Warm-up, endurance exercises with strength training on off days, cool down

CROSS-COUNTRY SKIING AND YOU!

Cross-country skiing is a great way for the whole family to get and stay fit. That's the main reason to do it — FUN. No one is too old or too young to cross country ski. The over-50 crowd loves this sport because you can ski at your own pace for as long or short a time as you like. More than half of cross-country skiers (52%) are women. Many people in their eighties and older (even a few centenarians) engage in and enjoy cross-country skiing.  Little ones as young as two can glide along with mom and dad, and baby can ride on a sled ("pulk"). Some recreation areas even allow you to bring your pooch as long as Fido has good manners. After a vigorous glide over snow-covered flats and gentle hills, lovers can croon and cuddle at the many classic inns, guest ranches or luxury hotels located near cross-country landscapes.

GETTING IN SHAPE FOR CROSS-COUNTRY SKIING

Watching Olympic athletes often motivates people to want to try their hand at a new sport or reclaim a sport from the past. The President's Council on Physical Fitness and Sports encourages participation in a wide variety of activities, including the sports of the Winter Olympics, to enhance health and fitness. Since there are risks involved with sports, before starting to cross-country ski, be sure to consult these links, which offer basic information about getting in shape and protecting yourself from cold-related stress and illness:

Getting in Shape for Winter Sports

Safety Tips: Cold Related Stress and Illness

WEARING THE RIGHT CLOTHING

Wearing the right clothing is extremely important when participating in cold weather sports. Dress in layers, wearing warm, waterproof/resistant clothing. Clothing for cross-country skiing should protect the participant from cold, wind, and precipitation and should also provide ventilation — be "breathable." To reduce wind resistance, the clothing should fit snugly to the body. Pay special attention to protecting feet, hands, face and head. Up to 40 percent of body heat can be lost when the head is exposed. Footgear should be insulated to protect against cold and dampness.

Wearing multiple layers of varying thickness allows you to regulate your body temperature. You should flexibly layer the clothing and use proper materials so you will stay warm and still not restrict your movement. Many peel off layers when cross-country skiing, and replace those layers when stopping to rest and rehydrate.

Wear at least three layers of clothing

    ! A water-resistant outer layer to break the wind and allow some ventilation (nylon or other water-resistant synthetic fabric)

    ! A middle layer of wool or wool-like synthetic fabric to absorb sweat and retain insulation 

    ! An inner layer close to the skin. It's important to keep moisture away from your skin — avoid cotton, which clings to perspiration. Synthetic materials such as supplex and coolmax are ideal because they keep you warm and dry.

EQUIPMENT

    ! Cross-country skis suitable for the site (track, off-track, or back country) and suitable for the technique (lightweight or "skinny skis" for classical, shorter skis for skating). Back country or wilderness cross-country trips require wider skis.

    ! Cross-country boots (they allow your heels to come off the skis); sturdier boots are required for back country skiing.

    ! Poles for balance (poles for skating are longer than poles for the classical technique).

CROSS-COUNTRY SKIING BASICS

Cross-country skiing is often hailed as the number one aerobic activity because the sport involves all the upper and lower body muscles in vigorous activity. The driving action of the legs strengthens those muscles, while the motion of using ski poles to pull you forward uses your upper body. The gliding motion of cross-country skiing makes it a low injury, low impact sport, easy on the joints. The sport combines family fun with fitness.

Visiting a cross-country ski resort or center is a good way to get started in this enjoyable winter sport.  These facilities usually provide machine-set tracks, a consistent surface that literally guides your skis forward, eliminating most of theskier balance problems that plague beginners.

Once you can shuffle your feet while standing on the skis, you are nearly ready to begin your cross-country adventure. It's a good idea to start by taking lessons from a professional instructor. You can learn cross-country skiing in less than an hour.

The classic technique is like running up a hill, and the skating technique is similar to ice skating. With both techniques, you grab the snow with your ski poles, alternating your arms in a pumping motion, kick the ski ahead of you, and then you glide.

The classic technique is most easily learned in tracks, but the movement for this technique — the diagonal stride — is used by off-track skiers as well. When skating or skate skiing, the action is to alternate your legs, pushing sideways against the snow, then gliding.  Both classical and skating styles can be used on uphills, flats, and gentle downhills. Ascents can be made using the "herringbone" or the "sidestep."

Back country cross-country skiing is more rugged and rustic than track and off-track, requiring wider skis and sturdier boots.

SNOWSHOEING

Millions of Americans are hooked on snowshoeing, which is similar to cross-country skiing except you walk or run on snowshoes instead of gliding on cross-country skis. If you can walk, you can showshoe!  The lightweight, aluminum frames of snowshoes make it possible for you to walk and run on the snow, allowing you to enjoy hiking and hunting in a winter environment. Wide snowshoes are worn for walking, narrow ones for running.

WHERE TO CROSS-COUNTRY SKI AND SHOWSHOE

Cross-country skiing and snowshoe opportunities are as varied as the landscapes where snow falls — farmland, meadows, city parks, gentle country slopes and hills, even golf courses (if permitted). Opportunities to enjoy these activities are available at resorts, parks and ski areas. In the United States, ski areas and ski resorts are plentiful in the Northeastern, Mid-Atlantic and Western states. Canada and Europe also have many ski resorts. Some states have parks and recreation areas where cross-country skiing and snowshoeing are available. You can call your travel agent or search the Internet  (search under "cross-country skiing") for packages and special travel fares. There is an abundance of cross-country skiing information on the web. Of course you'll want to check snow conditions at your chosen location. Many resorts keep their tracks and cross-country ski areas in good shape with snow machines. In addition to the cost of staying at a resort, the main expenses for cross-country skiing and snowshowing are buying or renting equipment and clothing (cross-country skis, poles, boots, or snowshoes) and admission fees to the cross-country skiing or recreation area.

WILDERNESS TIPS

If you plan to go into the backwoods or wilderness to cross-country ski or snowshoe, remember to —

    ! Become familiar with "orienteering," the use of a compass and map to find out where you are and to get where you want to go;

    ! Carry a day pack, including a complete change of clothing and enough food and water to sustain you in an emergency;

    ! Be aware of avalanche dangers in your area;

    ! Always take at least one buddy — never go into the backwoods alone.

CROSS-COUNTRY SKIING GLOSSARY

Classical technique. The traditional ski racing technique. Athletes use a diagonal stride in which both skis stay parallel to each other and do not deviate from prepared parallel tracks. The power of the stride propels the skier.

Freestyle technique. The skating — or freestyle — technique, which was developed in the 1970s, closely resembles the motions of ice skating. Athletes do not keep their skis within narrow tracks but instead push off with both legs to surge forward and propel their bodies. It usually is faster than classical technique.

Glide wax. Wax used to decrease the friction between the skis and the snow. It is applied to the entire ski in freestyle races, but only to the front and rear tips of the skis in classical races.

Grip wax. Also known as kick wax, it increases the friction between the skis and snow to improve traction. It is applied to the middle part of the skis for classical races.

Harries. A ski preparation technique in classical skiing used when kick wax is not appropriate for the conditions. Technicians use a wire brush to roughen the base of the skis.

Kick wax. Also known as grip wax, it increases the friction between the skis and snow to improve traction. It is applied to the middle part of the skis for classical races.

Mass start. All competitors start together, and the first skier to pass the finish line is declared the winner.

Pursuit start. A starting system based on the result of the first portion of the pursuit event. The winner of the first part starts first, and competitors starting behind by the amount of time they finished behind the winner in the first portion.

Scramble leg. The first leg of a relay race. Named this way because relay races feature mass starts with everyone bunched together.

Staggered start. A start in which skiers leave at set intervals. The winner is the athlete with the best time.

Vertical. An uphill climb.

WEBSITES FOR INFORMATION ABOUT CROSS-COUNTRY SKIING

United States Ski & Snowboard Association
Cross Country Ski Areas Association
American Cross Country Skiers
The Lightweight Backpacker
OnTheSnow.com
NBC Olympics.com
MSNBC - Olympics
CBS Sportsline - Cross Country Skiing
USA Today - Olympics
Salt Lake 2002
United States Olympic Committee
International Olympic Committee

REFERENCES

The Essential Cross-Country Skier: A Step-By-Step Guide. By Paul Petersen and Richard Lovett.

The Essential Snowshoer: A Step-By-Step Guide. By Marianne Zwosta.

Nordic Skiing: Steps to Success by Laurie Guillion

Fitness Cross Country Skiing by Steven E. Gaskill

Ski Games: A Fun-Filled Approach to Teaching Nordic and Alpine Skills by Laurie Guillion

Showshoeing  by Sally Edwards and Melissa McKenzie

Backcountry Skier  by Jean Vives

Orienteering  by Tom Renfrew

 

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