WEST '09, concluded.

Saturday's 15k classic

This first week of the season in West Yellowstone, MT didn't go as I had hoped. Top 30 in the 3 starts so far is not even close to where I need to and know I can be. I had a long ski alone in the sun today to think on it all, came to some good conclusions and this coming weekend is going to be better... good even!

The SVODT is staying in West until Thursday, when we will head up to Bozeman for a skate sprint and 10/15k classic race.

Great job to our US athletes in Europe - getting it done. Podium in your future Bird, we are all routing for you!

THE 4-8 MINUTE RACE

West Yellowstone, MT - Today's race was a sprint. The unique part about it however, was that we only did the qualifier. In the Olympics, if you don't qualify in the top 30, your day will be finished. The best way to select the fastest Americans, that will make it into that top 30, is to give points to the qualification round. With more races this weekend, heats were not run.

Just over 4 minutes for the fastest and as long as 8 and a half for the back of the pack, there was no room for error today. My roommate was 2nd, GO SIMI! (Sorry, I had to get that out of the way.) The other half of our house (that would be me) didn't do so hot.

I don't have any sprint points from last year and so I started 256th, in the back of the pack. Consequently, I did quite a bit of passing, although it was more than my position that led to my 29th place finish. My skis were great (thanks to Mal, Ash & Trav) but my pace was more suited for a 5k.

First start in a year under the belt and I have my 5k pace down for Saturday's race. All is not lost. Here are the top finishers from today with full results available at Summit Timing.

Women:
1. Dasha Gaiazova, Canada
2. Laura Valaas, USA
3. Shayla Swanson, Canada
4. Holly Brooks, USA
5. Madeleine Williams, Canada

Men:
1. Garrott Kuzzy, USA
2. Simi Hamilton, USA
3. Sean Crooks, Canada
4. Drew Goldsack, Canada
5. Reid Pletcher, USA

2009-2010, SEASON START

The birds fly south, the retired migrate to Florida and the skiers pack up their duffel bags to chase flakes in West Yellowstone, Montana. This is November; the season of location change.

Although my ski team comes darn close to immediate, it has been almost a decade since I have had Thanksgiving with my family. This year, we race on the eve of the feast as well as the two days following so the day of thanks will be filled with eating and resting!

Colin, Sophie, Mikey - North of Ketchum, the week before West

A year ago this Friday I raced the first event of the season and tore 2 and bulged 3 disks in my lower back. This time around, things will be better. The classic sprint on Wednesday is a qualifier (roughly a 1.5k race). Friday is a 5k skate with a 10k classic to follow on Saturday. These are three races that I am excited for, confident about and ready to do. Let the games begin.

Ferritin update: From 11 in September to 20 in October, I am now at 30! Continuing my treck back up to 60, where I was in '06, I am headed in the right direction. hopefully a really encouraging post to come on Wednesday! `kate

SHIFTING GEARS

There are sports within skiing - alpine, telemark, cross-country, et cetera. Within cross-country skiing, there are techniques – classic and skate. Dissect the cross-country skate technique and you find gears – V1, V2, etc.

I was recently asked how V2 alternate fit in with the other gears. I believe the best way to relay my understanding is through both showing and telling (read and watch on):

V1 is a very powerful gear but not necessarily one that can be maintained at high speeds (sort of like first gear on a car); it is good for starting, getting up to speed, power, steep climbs, et cetera.

V2 comes next (second gear) and is still very powerful but can be used at a higher speed. In other words, once you get up to speed (or the terrain changes) to propel you past the efficiency of V1, you switch to V2.

When you have reached maximum speed with V2, V2 alternate (3^rd gear) is the next shift. V2 alternate still has a powerful pole-stroke but it is only on one side. The one-sided pole allows for more glide, a strong kick and consequently a technique maintained at even higher speeds (down a hill, on a fast flat, etc) than V2 allows.

4^th gear, one of my favorites, is the tuck skate. You can swing your arms or keep them tucked up depending on speed, wind and how comfortable you feel. It is the technique used when you are going too fast for V2 alternate but not fast enough for a straight tuck. It is a great technique for windy conditions, as it keeps your upper body compact while allowing a strong kick.

A straight tuck is 5^th gear.

Skate Gears - thanks for shooting Eric!

Many times it is NOT necessary to go through all of the gears; when driving a car, it is called speed shifting. While skiing, you might shift from V2 into a tuck, which skips V2 alt. and the tuck-skate. In an extreme case, you might be hammering over the crest of a hill in V1 and go straight into a tuck for a steep downhill (1^st to 5^th gear shift).

I think the most common technique to leave out is the tuck-skate (4^th gear). It is one of my favorite styles but I don’t see it used often. Maybe folks like to recover their legs on the downhill...? I prefer the speed and it flushes my legs better than getting into a tuck (unless I need to catch my breath).

Give transitioning from gear to gear a conscious effort. See if you tend to skip a gear, have a favorite or feel more comfortable in one opposed to another. Work on skiing to both sides (V1 to the right and to the left) and force yourself to practice the techniques, gears and sides that you are less comfortable and coordinated doing.

17 days until the first race of the season.

Living the dream,

`kate