Milestones of Modern XC Skiing in the USA

Since the time that wooden skis were found in a peat bog in Sweden dating to 2,000 BC, there have been many milestones that brought xc skiing to where it is today. Focusing on the USA, the forefathers of our recreation include people such as Snowshoe Thompson, who delivered the mail in the Sierra Mountains of California and JackRabbit Johannsen, who xc skied in northern New York.

The editors of XCSkiResorts.com using various sources considered the milestones and developed this list of the Milestones of Modern XC Skiing in the USA in order of significance:

1. Development of synthetic xc skis in 1974.
2. Development of the waxless based ski in the early 1970's, most notably the Trak ski with synthetic fishscales on the ski base to eliminate the need for ski waxes. The waxless base gave the recreational skier grip on uphill travel while also allowing gliding downhill.
3. Integrated xc ski binding systems, which provided substantial improvements in simplicity of boot/binding interface and control in the mid 70's.
4. Bill Koch won the Olympic silver medal in 1976 and World Cup in 1982, the first American to ever win at that level. The Nordic Trak exerciser used the Koch image as a fitness icon in advertisements for years. In 2010, there was US Olympic medalists in Nordic Combined and in 2012 there was a World Cup winner in women's sprint.
5. The onset of the commercial xc ski area concept began in 1968-69 at Trapp Family Lodge. This brought designed, groomed, and maintained trails making xc skiing easier and safer for the average person.
6. The skating technique proliferated for a faster paced and higher performance form of recreation.
7. Revolution Skis developed by Fischer led the way to shorter skis, which were easier to use and consolidated ski sizing and simplified ski selection.
8. New lighter clothing with synthetic and breathable materials was more conducive to xc skiing comfortably; company brands such as Mother Karen led the way in the late 1970's.
9. Other technological advances such as the 2 Wax System that offered one wax for cold temperatures and one for warm temperatures simplified ski waxing while the BackCountry binding systems provided a beefed up boot/binding system that provided substantially more support and control for backcountry recreation.
10. Will the Nordic Integrated System (NIS) developed in 2005 change the ski/binding interface? This system combines the ski and binding at manufacture rather than at the retail store.

1960 Olympic Nordic Event Legacy

The Squaw Valley Winter Olympics held in 1960 led the way to many technological advances that shaped today’s operation and broadcasting of the Winter Olympics. The Nordic event venues built in Tahoma, CA are now covered with dense new growth as all of the structures, which were temporary, have been removed. The land located on Route 89 about 10 miles south of Tahoe City on the west side of Lake Tahoe is now the Ed Z’berg Sugar Pine Point State Park.

The Nordic venues and practice areas for the men’s 50 km, 30 km, combined, and relay races were held in the General Creek and McKinney Creek areas, which were privately owned when the Squaw Valley Olympics was in the planning stages. These games were also the first time that the biathlon and women’s 10 km were included at the Olympics. The 57 km of trails were developed in 1958 and completed in 1959 for a test run championship.

The 1960 Winter Olympics were the first time the winter competitions were ever nationally broadcast on TV. This was also the first time that sno-cat grooming vehicles were used to mechanically groom the race courses. Tucker Sno-cat machines towed agricultural choppers and tines to “tenderize” the snow conditions. They had yet to think of track setters in today’s terms, so skiers set the tracks by skiing behind the grooming machines. The downhill sections were raked by hand.

Another first was the use of electrical and manual timing. To keep spectators abreast of the competition, interval times of the racers were taken along the trail and were phoned to the stadium area where they were announced to the spectators and posted on the scoreboard.

Since there are few remnants from the Nordic events remaining, there is now an effort to reinvigorate these “forgotten Olympics” in a partnership with the state park to reestablish the trail network, construct interpretive panels and trail markers, and develop a museum of historical artifacts. Currently there is an Olympic exhibit at the Reno Airport and there is some signage at Sugar Park Point State Park. For more information there is a book by David Antonucci entitled “Snowball’s Chance: The Story of the 1960 Winter Olympic Games,” which is filled with information and photos.

Get Educated for Off Trail Safety

Backcountry access is now a service at more cross country ski resorts and whether you refer to it as backcountry, out-of-bounds skiing, sidecountry, or off-piste skiing, such terrain accessed by skiers and snowshoers equipped with a sense of adventure, the latest powder gear, and exuberance to descend a mountain side in deep powder is intoxicating. But xc skiers can end up in dire circumstances, completely alone and on their own in trouble.

Some xc skiers have an insatiable appetite for untracked powder, which can override educated decisions when determining the acceptable risks. How to combat the possibility of catastrophe when accessing the backcountry within or outside the ski resort’s terrain, requires arming yourself with knowledge and the basis for sound decision making. The factors involved in off trail mishaps also often include human behavior and Mother Nature.

As more skiers and snowshoers access the off-trail terrain other issues such as increased use may impact safety. If a slope has been trafficked by dozens or hundreds of other backcountry users, it does not always mean that it is safe. Snowpack stability, route selection, and potential terrain hazards are all significant in the decision making for safety. While some ski area managers try to minimize the risk to off-trail users (such as “cleaning” gladed terrain areas), there are realities that include the skier’s individual choice and self reliance. Of course, there is a much better chance that help is nearby if a skier is in trouble within the ski area boundaries, but it still may take a while before help arrives.

It is important to for skiers and snowshoers to be educated and prepared and be able to assess the risks of backcountry activity even within the ski area boundaries. In these litigious times, there may not be ready-made pamphlets to promote safety in the backcountry because few writers and publishers want to be liable. But one example is, the Falcon Guide entitled “Cross-Country Skiing,” which has sections on Route Finding, Winter Hazards, and First Aid that provides useful info.

These are just some of the issues to be considered as more people ski or snowshoe off trails and more issues will arise as more ski areas open access to ungroomed terrain.

Winter Trails Users Should Stop Hating!

XC (cross country) skiers hate when snowshoers step on and mess up their groomed ski tracks and they both hate snowmobilers; while snowmobilers don’t want xc skiers and snowshoers using the trails that were paid for with snowmobile registration fees...and they all are freaked out about getting tangled up with sled dog teams! All winter trail users have the right to enjoy their chosen outdoor recreational experiences and their commonality is that they do not want their rights restricted in any way. In the winter, trail encounters between snowmobilers and other trail users must be expected. When these encounters inevitably occur, people should respect each other’s love of the outdoors and be considerate. That’s not a rule, an enforceable law, or a line in a list of codified responsibility dogma. It is the way to live.

While the vast majority of encounters between different winter trail users on the snow such as mushers (dog sledders), snowshoers, snowmobilers and xc (cross-country) skiers are friendly and respectful, there are some conflicts that occur and some resentment that does exist. Additionally, unsafe situations such as collisions, reckless behavior or poor judgment can occur. These situations can be compounded by damaged trail surfaces, narrow passageways, conflicted trail uses or trail congestion.

Other factors that may contribute to a problem on shared trails include trail user speed, mass of user or vehicle, sight distances, size of the group, users overtaking one another silently or without warning, user skill and experience and user expectations and preparedness. Add to that people’s different values and priorities and their tolerance for others’ lifestyle choices and it’s no wonder that you have a recipe for possible conflict.

In the Other Person’s Shoes

The most obvious way to prevent conflicts on the trails and promote safety for those who share the trails is to learn and understand each other’s perspectives. For example, many xc skiers and snowshoers are not aware that snowmobilers must pay a state registration fee, which is allocated to trail grooming. Snowmobilers have worked hard to secure landowners’ permission to develop and use their networks of trails. If xc skiers do not want to mix with other trail users they have the option of skiing at “skier-only” commercial ski centers that groom specifically for skiing, where snowmobilers are not allowed. And there are state and national park areas that restrict snowmobiling, too.

But snowmobilers may not realize deep-rooted resentments that many xc skiers have for the motorized trail users. Some skiers and snowshoers regard their solitude in nature as holy. They may feel that mechanized trail use is inappropriate and are angered by the inefficient two-cycle engine noise and exhaust. Snowshoers and xc skiers lifestyle perspectives may prevent them from ever being aware of the sheer joy a youngster experiences when (s) he rides a snowmobile for the first time. Certainly, there is enough room and plenty of miles of trails so that all trail users can be satisfied. And perhaps there are areas with separate trails that are primarily allocated to specific uses.

Mutual Understanding

Snowmobilers and other trails users can facilitate mutual understanding through the process of communicating and collaborating. The Lyme-Pinnacle Snowmobile Club in the western central part of New Hampshire has discovered some success in sharing the trails. While it is unusual, the club membership is comprised of one-third xc skiers. They regularly share the trails and they pitch in and help maintain the trails in the off-season, too. And there is more than one report of a lost xc skier or snowshoer, who was glad to see a snowmobiler, who provided safe transport back to the trailhead. Perhaps it’s time trail users get into each other’s shoes and try each other’s activity. Work on joint projects such as trail maintenance, repairing a warming hut, deciding where routes are successful and where they are problematic.

What to Do at a Rendezvous?

The NH Fish & Game OHRV Operation and License Statute states: Any person operating an OHRV shall yield the right-of-way to any person on horseback, foot, ski, snowshoes or other mode of travel on foot; provided however, that such persons traveling do not unreasonably obstruct or delay OHRVs on the trail. The law also states that the maximum speed limit unless otherwise posted is 45 miles per hour.

There may be a code, trail etiquette, or laws of the land for snowmobilers and other trail users when they come upon each other, but what really matters is that people just use common sense. For example, obviously snowmobilers should be prepared for anything when approaching a blind curve, which suggests slowing down, being aware and keeping the sled under control.

Upon hearing the approach of a snowmobile, xc skiers or snowshoers should get off the trail in a place where they can be easily seen. They should give the snowmobiler room to pass, and be more wary if there are many people in either party. Skiers and snowshoers should also keep control of ski poles to avoid the sled as it goes by. Traditional yield rules and signage ask the machine operator to yield, but it is just much easier for the trail user on foot (or ski) to step off the trail.

XC skiers that use snowmobile trails often employ the skating method of skiing. This technique crosses the trail in a perpendicular fashion, substantially more than the traditional diagonal ski technique. The skater splays each sliding ski outward at an angle to glide longer and faster. This is usually a more encompassing exercise and snowmobilers should be aware that skating skiers might not be able to hear an oncoming machine very well. Their level of exercise and the sound of wind and sliding skis on crunchy snow can impair hearing somewhat. That is one good reason that snowmobilers, who may have newer quieter machines should not assume that other trail users will always hear them coming.

Mushers (dog sledders) recommend that as they approach head on, other trail users should get to the side or off the trail and let the sled dogs pass by. It’s best to try and communicate about each other’s intentions. Keep in mind that the sled dogs will try to keep to the inside of the trail on a curve to find the shortest path, so you should not automatically think that pulling off to the right is always the best option.

Interestingly, horseback riders suggest that other trail users talk it up when they come face-to-face. It is important that the horse understand that you are a person and not some robot contraption. Luckily, seeing equestrian enthusiasts on the winter trails is a rare occurrence.

People familiar with the trail sharing issue will often refer to the fact that there are very few problems on the trails. A common phrase is that problems occur with “less than one percent” of trail users. There is also concern about young people and others, who might act recklessly or are using snowmobiles for the first time. Skiers, who ski on the snowmobile trails but are not aware of the issues discussed in this article, are of particular concern, too. We must try to reach all of these “one-percenters” to prevent tragic consequences and keep the trails safe for all to use.

Do You Want to be a Nordic Ski Patroller?

Skiers visiting a commercial cross country ski resort can feel comfortable knowing that if they get injured there is most likely a ski patroller on site during their visit. But who are these patrollers? 

Since 1938 the National Ski Patrol (NSP) has served the public and outdoor recreation industry providing education and credentials for emergency care and safety service. The NSP has had a Nordic division since the early 1970s, and these Nordic patrollers provide venue coverage at Nordic ski resorts, services to backcountry enthusiasts by interfacing with the National Forest Service and different park agencies, and can be an integral aspect of local search and rescue groups. 

The diverse nature of the Nordic classification lends itself to be a unique program within the NSP. These patrollers who work at ski resorts, in the backcountry, and at alpine ski areas use a variety of equipment types, and know the extended patient care knowledge required and the needed backcountry survival skills. This all contributes to defining what Nordic patrollers do. 

Nordic Patrollers are educated with a comprehensive manual and Nordic ski enhancement seminars offered by NSP regional divisions. These are effective tools to build strong confidence and proficiency on the trails. The NSP is standardizing the program throughout the divisions, so the same tools are applied for patrollers to succeed and a quality assurance plan is being put in place to ensure that the NSP members meet high standards. 

Mountain Travel and Rescue (MTR) courses provide a variety of skills, including nutrition and how the body performs in a wilderness environment, weather patterns, survival skills, working with group dynamics, an introduction to search and rescue, rope rescue skills, improvised toboggan construction, and land navigation with map, compass, and GPS. The MTR courses are taught in classroom and field sessions including mock scenarios to ensure the attendees can apply what they have learned to real life situations. 

Whether you are an outdoor enthusiast looking to expand survival and travel skills in the backcountry environment or a ski patroller preparing for one of the worst possible scenarios a parent can face at a ski area (a lost child), the NSP has a range of training. NSP also covers fundamental principles of avalanche hazard and work with mountain search and rescue groups. Patrollers who operate/recreate in areas that lack appreciable avalanche terrain are trained in navigation, emergency rescue, and even survival skills. 

Can there be a more rewarding role on the snow than to help someone in need? To find out more about training programs, membership benefits, regional programs, and credential requirements at the National Ski Patrol, click https://www.nsp.org/

Becoming a Certified Nordic Ski Instructor

Nordic snow pros or ski instructors teach the sport for the same reason to celebrate the community and culture of the sport and to share that experience with as many people as possible. Professional ski and snowboard instructors come in all shapes and sizes and from many different backgrounds. There are part-time and full-time instructors while some prefer teaching beginners, or kids, because they enjoy introducing new people to the sport, others are coaching competitive athletes at the highest level. 

PSIA-AASI is the national organization in the USA that offers professional certification and certificate programs for those instructors looking to gain peer-reviewed recognition of their skills and knowledge. PSIA-AASI develops national certification standards with the industry partners that provide the foundation for these credentialing programs. The organization is comprised of regional divisions. Within the last decade there were 893 certified PSIA-AASI instructors for cross country skiing and 1,801 certified instructors for telemark skiing (usually done at alpine ski areas). Canada has the Canadian Association of Nordic Ski Instructors (CANSI), a similar organization had 781 members in the last decade including 583 xc ski instructors and 236 telemark ski instructors (some members have both certifications). These professional organizations are endorsed by the Cross Country Ski Areas Association and its president Reese Brown, commented, "For the best ski experience possible, take a lesson with a certified ski instructor." 

The current PSIA-AASI education/certification standards provide a training focus and represent a minimum competency for each level of certification. There are specific PSIA-AASI manuals about teaching cross country skiing and telemark skiing. CANSI has four certification levels in xc and three in telemark. Certification courses are organized and run by six different regions across Canada, following standards established by the National Technical Committee. Besides regular professional development days, CANSI members have access to a variety of technical material such as a very detailed and comprehensive Instructor Manual, newsletters and videos. Professional members also benefit from a liability insurance coverage when teaching, and enjoy discounts with several industry-leading equipment suppliers. 

From professional development to expanding your abilities to share the ski experience with others, to making lifelong friends and memories, PSIA-AASI is devoted to helping you make your time as an instructor as rewarding as possible. PSIA-AASI membership consists of both registered and certified members. Once you join the Association you become a registered member. When you take and pass your Level I, Level II or Level III certification exams, you become a certified member or instructor. 

PSIA-AASI provides much more than just a membership; it provides a connection to people who are excited about skiing and sharing that passion with others. And, it provides a connection to sliding on snow that has the power to change lives. 

The organization had more than 31,000 total members, hundreds of discount products from official suppliers and the PSIA-AASI Accessories Catalog available to members at a discount. Other membership benefits include attending clinics, attaining nationally recognized certification, online teaching resources and printed technical manuals, PSIA-AASI's magazine 32 Degrees, discounts on products from official suppliers, instructional aid products, and liability insurance coverage. 

There are costs associated with becoming a certified PSIA-AASI Nordic instructor for attending a 2-day event in one of the regions where you would learn the particulars of teaching (covering material in the Nordic ski instruction manual) and annual dues. For example, the PSIA-AASI events in 2012-13 sanctioned by the Eastern Division were held at 13 ski areas in six different states across the region during the winter (3 in VT, 3 in NH, 3 in NY, 2 in ME, 1 in MA, 1 in WV). Attending courses for CANSI can cost $250-300 but this includes the first year of annual membership. If you're interested in sharing the passion of cross country skiing and becoming a certified instructor, contact www.thesnowpros.org or in Canada www.cansi.ca/en/ to find your respective division.

Skijoring: Enjoying Winter Trails with Your Dog

Skijoring is a Norwegian word that means "skidriving." A team of one or more dogs pulls an xc skier and the skier "drives" or directs the team as he or she skis behind. In Scandinavia, skijoring has been done for centuries and it is gaining popularity in the US. It's easy to learn and can lead to magical winter days for you and your canine friend. Skijoring will help keep your dog fit and healthy and it can deepen and enhance the relationship that you have with your dog. Learning to work with your dog and become a team is a great reward that skijoring has to offer.

The Skier

The human aspect of skijoring requires skiing ability, dog training, and handling skills. Any XC ski gear can be used for skijoring and classic or skating ski techniques can be used. The type of ski selected depends on the experience that your desire such as how fast you want to ski and how far you want to go. Expect that a fast running dog on a groomed ski trail will be very quick and skating might be the best choice.

If you are new to XC skiing, it is recommended that you take ski lessons and practice prior to trying skijoring with your dog. Ski ability requires that you are able to control your speed, stop, and keep balance. But as previously mentioned, skijoring is a team activity and you should expect to work as hard as your dog. It is not a FREE RIDE!

Dog training and handling skills are equally important so it is useful if you and your dog have participated in an obedience class together. Key elements include being positive, patient, and consistent. Positive reinforcement is important with any animal training and short easy sessions will yield great results. You want to feel successful and gain confidence together.

The Dog

No matter the breed (above 30 pounds), dogs have a strong instinct to chase, run on a trail, or hunt as a pack. While sometimes this instinct can result in unwanted behavior, when carefully shaped and trained, it also enables your dog to pull. One of the easiest ways to teach your dog skijoring is hooking him/her up with an experienced skijoring or sled dog team. Another method that works is to have someone ski slightly in front of your dog and call it, while you let it pull you.

Some dogs may learn immediately and others may take a little more work and encouragement, but keep things in perspective.

Dogs need adequate water and it is recommended not to run them on a full stomach. They can overheat in warmer temperatures (above 40 degrees) and dogs with thin coats (such as pointers) can get too cold. You might consider dog booties for abrasive snow conditions (may take some getting used to) and for furry footed dogs, you should trim the hair on their paws or use oils (Musher's Secret) to prevent snowballs. If your dog is not regularly exercised, start with very short sessions and work up from there. Consult a veterinarian for advice about ideal running weight for the breed of dog that you own.

Skijoring Equipment

The gear for skijoring is lightweight and simple. Booties have already been mentioned and a harness is necessary to connect you with the dog. A webbed harness when pulled to complete length stretches from your dog's neck and chest to the base of his/her tail. A good fitting harness should allow a dog to run and pull efficiently and safely. It is best to have an experienced and knowledgeable skijorer help to fit your dog's first harness. A bungee lead (a leash with a bungee cord sewn inside of it) is useful to prevent jerking motions and ease the stress of pulling on your dog. You will also have a harness around your hips and legs and these come in a variety of styles that should fit so that you can move and ski efficiently. A safety release between your harness and the line connecting you to the dog is very important.

Communication and Sharing

When you are ready to go, with a friend in front to encourage your dog, let him/her start pulling and give the command "Let's Go!"

There are many commands you will learn as a skijorer such as "whoa" or stop, "on by" meaning leave that irresistible distraction alone and keep going, "gee" means go right and "haw" means go left. "Come around" means turn around. Taking a class in skijoring will help you get started the right way.

While on the trails with your dog please be aware of trail etiquette. Respect the guidelines at an xc ski area and stay on the dog-friendly trails that are specified. Loose dogs can be an annoyance and even a danger to both skiers and other dogs. Be aware of others on the trail.

Louisa Morrissey teaches skijoring clinics at Devil's Thumb Ranch Resort & Spa in Tabernash, CO and at Frisco Nordic Center in Frisco, CO on Jan 25 and Feb 8. Also private lessons with advance reservations are available through the Aspen Animal Shelter. For more info about her programs seewww.highcountrydogs.com

Take Advantage of Cross Country Ski Demo Day

Try before you buy - many XC ski areas conduct demo days to give skiers an opportunity to test drive the newest XC ski equipment. It's a day when product suppliers' branded tents and flags are flapping in the wind and company reps stand guard armed with knowledge of their wares.

 You might participate in a demo because you have outdated gear (national statistics say that XC skis are 17 years old on average) and want to test new and different equipment to replace your old clunkers. Or you might just want to experience the advantages of the new gear. There are many reasonably priced skis but a pair of XC skis can be as high as $500 for premium models, so it makes great sense to try some different skis, ski categories, and brands to find something that best fits you.

 Depending on how organized the demo is, you might need a credit card and/or identification for security but remember to also bring an open mind. The rep will ask you about your skiing ability and interests. If you're an intermediate skier who gets out on the trails four times a winter it is very different from a skier who hits the trails every weekend and can fly on skate skis. Give the rep an accurate description of your skiing prowess and interests so he or she can make a recommendation for you.

 If you need a new set up and want to use a product demo to help make the decision about what to buy, do some homework before going to the demo. Talk with a knowledgeable ski shop employee who XC skis. Be wary of the alpine ski shop that limits its XC ski products to a dark or dusty back corner of the store. Find a reputable XC ski shop that sells multiple models among a few different brands of XC skis. Check out some company brand websites or other general XC ski-oriented websites.

When at the demo, get the right size skis for your weight and ski on them for about 15 minutes. Find some uphill and downhill trails to see how the skis perform. Do the skis hold going uphill or do you have to fight to prevent backsliding? Are some skis easier to turn than others? Does the glide seem to extend or do the skis slow down quickly? If you don't know what to look for while testing, ask the rep for some tips.

 It is recommended to stay in the same category of skis when testing, so if you're trying a recreational waxless ski from one brand, test a similar ski and price point from a different brand before switching to a different kind of skis. Skis perform differently depending on flex, width, and construction - some skis glide better and some are more stable, turn easier, and are slower.

 Of course, there are two different XC ski boot/bindings available and if you don't use the same system on the different skis that you're testing, you'll have to change boots to ski the other boot/binding system.

 Rossignol rep Will Masson commented about the advantage of demoing with the NIS binding, "The NIS system allows you to move the binding on the ski to 7 different positions so you can fine tune your grip and glide position on the skis. The binding starts out at the balance point position and moves forward 1.5 cm and back 1.5 cm to customize your weight distribution on a particular ski. This can only be achieved when using the NIS system.

 There is a graph that shows the benefits of moving the binding forward and back on the plate for skating and classic. A customer might be right between a 176 cm and a 186 cm ski on the recommended weight chart. That customer can be put on the longer ski to enhance the glide, and then the binding would be moved forward to maximize their grip on that longer ski. Advantages are like fine tuning a driver in golf, or a handlebar stem height on a bike, or strings in a tennis racquet. With other Nordic binding systems once you mount the binding you are stuck in that position!"

XC ski boots are a very important aspect of XC skiing comfort and it makes great sense to ski on some different brands. Do you want your boots to feel like a comfortable sneaker or do you desire the substantial support of a stiff sole? Is the toe box area of the boot creasing in a comfortable spot when you're skiing? Do your heels rise when you lift your foot? Is the boot too tight or too loose? Should you get custom insoles for your boots to make your feet feel more comfortable?

 Have you tried XC ski poles recently? Ski poles have different grip straps that are easier to use and you may find that they are more comfortable and effective than traditional ski pole straps. Sunglasses are a great item to test. Do they fog up when you get sweaty? Do they feel so tight that you might get a headache? Are interchangeable lenses available for times of low light or bright sun?

 Dedicate part of your ski day to the demo and try more than a few skis, poles, and boots. It should be fun and then you can make informed decisions when you purchase your next set of XC ski equipment and you'll feel great that you bought the perfect gear. To find a demo day contact a XC ski area or Nordic ski retailer near you to see when they will conduct their next demo day. SIA Photo of SIA Nordic Demo at Devil's Thumb Ranch Resort & Spa

XC Skiing For Pregnant and Postpartum Women

Snowshoeing at Trapp Family Lodge

Every pregnancy guide book and website will tell you that it's very important to exercise during your pregnancy. Exercise will help to keep your body loose and supple, leaving you much more well equipped to deal with the strains and stresses of late pregnancy and, ultimately, labor. What those same books and websites are hazy about though, are exactly which sports and exercise you should be undertaking: if you have always been into cross country (XC) skiing, can you continue to ski during pregnancy? 

XC Skiing During Pregnancy

The simple answer is that yes, provided you have the approval of your doctor, you are able to enjoy XC skiing during early pregnancy. If you are not a regular and expert XC skier then your pregnancy is definitely not a good time to take up the sport; it is important that you are able to balance and feel there is a minimal risk of falling during your ski, as it is any fall or bump that has the potential to be damaging to your baby. 

Perhaps you can check out some skiing videos and read some snow reports before you hit the slopes, to consider how you feel about enjoying your favorite winter sport while you're pregnant? Some women find even seeing skiing makes them feel so concerned that they are unable to enjoy themselves like they usually do. 

Even if you are an experienced and regular XC skier, there are some precautions you should take if you decide to hit the snow whilst pregnant. Try not to overexert yourself too much: take things slower and less enthusiastically than you might have previously. Pay attention to your body and how you're feeling; don't push through any twinges or shortness of breath. Sit down and take a short rest instead! 

Backpack baby takes a peek at Highpoint Cross Country Ski Center

Many women will choose to stop skiing at around the fifth month of their pregnancy because this is when most women find they really notice their baby bumps and they begin to feel cumbersome. When your bump is large it will also affect your center of gravity, which could in turn increase your risk of experiencing a fall. You shouldn't be concerned about the higher altitude of your ski destination affecting your baby however; this is a widely reported myth! Plenty of babies are born at higher altitudes, and the change in oxygen levels will have no effect on your unborn child. 

Finally, because every pregnancy and every woman is different, ensure you discuss your plans with your doctor before you continue with your current exercise regime. That way, he or she will be able to tell you of any risks posed to your own particular circumstances. But if you are a healthy woman having a normal healthy pregnancy then there should be no reason not to enjoy a leisurely ski. 

Postpartum XC Skiing

Postpartum exercise is beneficial for new moms, both mentally and physically. Depending on the type of child birth you experience, most new moms are given the all clear to begin exercising again at around a month to six weeks after their baby is born. 

Once you are given the okay to exercise, there's no reason why you can't return to XC skiing! Just take it slowly and make sure you don't overexert yourself. It is unlikely that you will be able to go straight back into your pre-baby routine; instead set yourself small challenges to work your way of to your pre pregnancy fitness levels. Don't extend your joints to the point where it causes pain or stretch too excessively. Post-partum women will find their joints and ligaments are much softer for the first couple of months following the birth of their child, so it is important to be aware of this and avoid hurting yourself. 

By following these few simple tips, there is no reason not to enjoy XC skiing during your pregnancy and after the birth of your baby. Why not get your skis on and find out for yourself?

This article was contributed by Claire Roper

Cross Country Skiing SAVES THE WORLD - The Winter Fortress Book Review

Had Nazi Germany won the competition to build the first atomic bomb in the early 1940's, the world today could be a very different place. The book entitled The Winter Fortress: The Epic Mission to Sabotage Hitler's Atomic Bomb by Neal Bascomb is the gripping true accounting of the race to build the atom bomb during World War II.

In 1942, the Nazis were working on the atom bomb and they depended on a necessary ingredient "heavy water," which was produced in Vemork, Norway at an electricity plant run by Norsk Hydro. The Nazis invaded Norway and commandeered the facility, which was set in a castle fortress above a precipitous gorge. The production of heavy water was forcibly increased and shipped to Germany to be used in experiments needed to create the atomic bomb. 

Bascomb sets the stage explaining the production of the bomb and the background of the story's Norwegian participants, who planned and implemented what may have been the most significant and daring commando raid of World War II. Various plans were hatched in Britain and communicated to Norwegian spies, who during the winter on their cross country skis in the backcountry withstood hardships to avoid the German occupiers. The Winter Fortress has plenty of activity on cross country skis including a long distance chase escaping Germans on skis, which would make any Norwegian Olympic biathlete proud. 

The winter-oriented hardships were dramatic such as parachuting at night, freezing temperatures, the search for food, and during the nighttime trek to the Vemork plant "trudging through snowdrifts sinking nearly to their armpits in wet snow." During the raid the saboteurs were dressed in white camouflage suits over British Army uniforms to make it look like they were not Norwegians to spare the local population from German retaliation. They advanced on skis and on foot before climbing a 600-foot wall above the Mana River to clandestinely reach the facility, which was set on a rock ledge. 

The efforts of the Norwegian underground to sabotage the plant were marred for months by miscalculations, malfunctions, and calamities as the men waited to receive orders. They braved multi-day blizzards, unsuccessful hunting for food, and cabin fever to the enth degree. These Norwegians, who refused to submit to the Nazi occupiers were mostly trained in Britain and supported by local sympathizers. They awaited the conceptualized schemes by British and Norwegian masterminds. The plans had various possible results that were outlined and comparatively analyzed by the author. 

The story is a roller coaster of determined undertakings to interfere with the German efforts to produce and transport heavy water. The impact on the protagonists and their families and neighbors are portrayed as well as Nazi brutality in the war. 

Neal Bascomb lives in Seattle and is a former international journalist, who is a widely recognized speaker on the subject of World War II and the best-selling author of Hunting Eichmann, The Perfect Mile, and Red Mutiny. The publication date of The Winter Fortress from Houghton Mifflin Harcourt is scheduled for May 3, 2016.

Mt. Washington Valley Visit in NH

Loving the snowfall in front of the covered bridge at Jackson XC

I just got back from a weekend in the Mt. Washington Valley in New Hampshire's White Mountains and the report is that the trail conditions were great. This has finally been a start to the winter season and there had been a few snow storms that provided great trail cover in the region, but one must beware of epic rainstorms or extended warm ups. 

During December and early January, the only skiing was at Jackson XC ski area, which had a 1.5 km of a figure eight trail of machine-made snow, which was the longest machine-made stretch of snow in New Hampshire. Up Route 116 from Jackson, the Great Glen Outdoor Trails Center also had areas with machine-made snow. And I can personally confirm that there is new snow and that Mother Nature’s snow stinginess has finally been broken this winter. 

The weekend started on Saturday with a visit to Great Glen Outdoor Trails Center in Gorham, NH. We were in the leeward side of the mighty Mt. Washington and we enjoyed the well-designed forested trails and never felt any wind from the towering mountain. The SnowCoach up the Mt. Washington Toll Road to the 4,000 foot elevation is an activity that belongs on everyone’s bucket list and make reservations for it at the Great Glen lodge. 

The next day my wife Kimberly and I skied at Bear Notch Ski Touring Center on trails that were scenic and comfortable (little up hill on our outing). Perhaps it was the soft snow that allowed us to scoot up the tracks with little effort. We were passed by a skijoring couple, each being towed up the trail by a Siberian Husky leashed to a harness. 

Part of the trails we skied at both Great Glen and Bear Notch were along brooks. Upon my comment to Kimberly that I enjoyed skiing along while hearing the water flow nearby, I learned that there are some people who claim such running water makes them want to tinkle. You're never too old to learn things. 

Posing at the Eagle Mountain House in Jackson, NH

We stayed at a country inn called the Eagle Mountain House on Carter Notch Road in Jackson. Built in 1879, the inn was like taking a trip back to yesteryear. It features 96 rooms, beautiful views, a 9-hole golf course, and a little tavern. The lobby is complete with old fashioned furniture and a phone booth with an old crank telephone. The staff was warm and friendly and the breakfast we enjoyed was great.

On previous visits to Jackson, we stayed at the lovely B & B the Inn at Ellis River featuring great breakfasts on tables that are covered antique metal sewing treadle tables. Looking out the windows from the dining room adorned with snowman figurines, we saw frolicking squirrels hopping from tree branch to tree branch. Another time we enjoyed the Christmas Farm Inn just up the hill from the XC center in downtown Jackson, which is a quintessential New England town with the white steeple church. This town, is home of the Jackson XC and it is a Mecca for cross country skiers. Jackson has also been cited as one of the more romantic destinations for travelers. Skiers can don their skis and hit the more than 150 kilometers of trails right out the door of their lodging almost anywhere in town. The Jackson Ski Touring Foundation operates under a Special-Use Permit with the White Mountain National Forest, and with the cooperation of 75 private landowners, and the Village of Jackson. 

While at the Christmas Farm Inn, we dined on a fine dinner and breakfast and scheduled massages at the inn's Aveda Concept Spa. The inn is a classic country inn seemingly out of the movie White Christmas, and it is believed that it was originally built in 1778. We stayed in the Carriage House, which is the inn's newest facility that houses the spa and is nearby to the indoor pool and fitness center.

At night we checked out the Tuckerman Brewery in Conway built in 1998 which is a beer production and packaging facility and a Tasting Room and Outdoor Beer Garden. There is a multitude of different beers to try and about 8,000 barrels of beer are produced each year. There is live music and Tuckerman’s has become a popular apres ski location for skiers in the region 

On Monday morning, we stayed in Jackson and skied in glorious sunshine on the Ellis River Trail, which is rolling terrain along the West Bank of the Ellis River. The Cocoa Cabin is an easy destination for skiers to reach about 3 kilometers up the trail from the Jackson XC lodge. We took some photos and had a great return ski, again along the babbling river, which was full of water from previous rainstorms. This trail is a special place for my family because it is where Kimberly fell in love with XC skiing. Hopefully, I had something to do with it, but there was also a chipmunk that crossed her ski path on that day in 1986. We've also skied the Ellis River Trail with our kids and have savored our family memories on that trail. 

All in all, it was a great three days on the trails in the Mt. Washington Valley and as a reminder people should check the snow condition reports before deciding that a rain storm or warm weather down in a metro area might impact XC skiing trails in the mountains.

Photo of two skiers behind Jackson XC lodge

First Person - Lapland Lake is Finn-tastic!

On a preseason visit in 2012 to Lapland Lake XC Ski & Vacation Center in Northville, NY, I was given a true taste of Finland. This is cross country skiing Finnish style from the resort owner, Olavi Hirvonen to the authentic woodburning sauna and the two resident reindeer on site.

Olavi and Ann Hirvonen have operated Lapland Lake for more than 30 years and visitors’ testimonials speak to their friendly, caring, and personal customer service that is Lapland Lake. Actually, the resort is tucked away in the town of Benson situated 60 miles northwest of Albany in the 6-million acre Adirondack Forest Reserve.

In February 2010, Olavi celebrated the 50th anniversary as a member of the 1960 US Olympic Team in Squaw Valley. He participated in two events and in the 50-kilometer distance he finished second among the US skiers. His performance was marred by a broken ski, which compelled him to proceed 1.5 miles on a single ski before he was able to obtain a replacement. Olavi applies that compulsiveness to overseeing the trail grooming and after winter storms he has the Lapland staff clearing twigs and branches off of the trails. Olavi works in the rental and repair shop, certainly a labor of love for the octogenarian, while Ann focuses on most of everything else.

The kids line up to spin on a sled upon the frozen pond, where a Finish experience called Napa Kiikku has the kids on a sled that is attached to a pole protruding through the ice. The “Ski-like-a-Finn” lesson package helps first timers to get the hang of xc skiing with rental gear, a trail pass, and a lesson. And from the looks of it, the trails are mostly on comfortable level terrain so that skiers need not climb too much or worry about out-of-control downhill experiences. There are a total of about 50 kilometers of trails with nearly 40 km that are groomed, 2.5 km lighted for night skiing and some panoramic views of nearby Woods Lake.

I sampled a small comfortable cottage called a “tupa” for overnight lodging and walked through the Lapin Tupa, which is a bigger dwelling that can be rented as private rooms by couples/individuals or shared by a larger group. The tupa where I stayed had electric heat, two bedrooms, a fully equipped kitchen, a small family room, and a woodstove. And when the snow is abundant, skiing from the front door and around the property will have you shouting tervetuloa (greetings) to others.

The Finnish Line Lodge is Lapland Lake’s main facility in a two-story building that literally rose from the ashes as it burned to the ground years ago, was rebuilt and now houses the retail store, rentals, fireside lounge area, and upstairs at the Kuuma Tupa snack bar for soup, chili, or a beverage. The Tuulen Tupa Grill is a dining room that has lunch and a catered dinner menu and it is slated for redecoration by the Hirvonen’s daughter, who is studying interior design and will undertake the project during her college break.

Lapland Lake welcomes people to cross country ski and snowshoe from kids and seniors, to ladies and teachers in weekly group programs that are scheduled. It has received the 2011 Certificate of Excellence from Trip Advisor among other recognition awards in the past. Ann Hirvonen stopped during our tour of the area and revealed that this was the spot she liked to stand at night to look at the twinkling lights of the tupas in the winter - knowing that people are enjoying it makes running Lapland Lake all worth it to her. You’ll say tavataan ladulla or “see you on the trails.” (in 2016 new owners Paul and Kathy Zahray are continuing the Lapland Lake traditions)

Trip Report to Jackson, NH and the White Mountains

We excitedly planned a weekend trip to Jackson, NH, because it is a true Mecca for Nordic skiers. This is the quintessential New England Nordic (XC) skiing experience with the covered bridge, white steepled church, brookside trails, and the accompanying village with all of the trappings.

Many of the trails lead right to the door of local inns, shops, and restaurants. It's no wonder that Jackson XC has been rated the top cross country ski area in the United States by the website, America's Best Online.

The Foundation is a non-profit organization chartered to maintain XC ski trails in and about the village of Jackson. There are about 75 landowners that allow trails to cross their property. Country inns are spaced throughout the region and the base lodge is a golf country club located on the village loop. The Cocoa Cabin is a warming hut serving hot cocoa on the weekend, located 3 km from the center on the gentle Ellis River Trail. Snowshoers can take a rustic narrow marked snowshoe trail from the center to reach the Cocoa Cabin.

We stopped at nearby Bretton Woods Nordic Center on the way to Jackson to ski in a snow storm for about 10 km on beautiful trails behind the Omni Mt. Washington Hotel. The grand hotel is at the southern base of the mighty Mt. Washington with 1,700 acres of spectacular scenery. This full service ski center has its own parking area and houses the ski school, rental equipment, and a retail shop with XC ski clothing and accessories. The center has a fireplace with couches and food service with tables and seating.

We arrived at the Inn at Ellis River in Jackson after leaving Bretton Woods and were showed to our room-with-a-view by new innkeepers John and Mary Kendzierski. The next morning we awoke to the aroma of bacon, which while incredible, does not do justice to how good the maple bacon tastes when accompanying a choice of two hot entree specialties such as cinnamon crepe stuffed with apple filling and topped with creme fraiche or pecan praline French toast. There's also fruit, yogurt, granola, and freshly baked breads, muffins, and other breakfast treats. The breakfast tables were covered antique metal sewing treadle tables. Looking out the windows from the dining room adorned with snowman figurines, we saw frolicking squirrels hopping from tree branch to tree branch.

Behind the inn and across the Ellis River is the Ellis River Trail, one of the most popular trails from the center lodge for XC skiers and snowshoers. We first stopped by the Jackson XC and got my wife's skis hot waxed as we waited. The wax job worked like a charm as we left the center for a short tour through the covered bridge, ending up at the Cocoa Cabin. The skiers along the Jackson trails are mostly experienced and courteous meaning they give the right of way to downhill skiers and get out of the groomed ski tracks when appropriate. Most say hello as they pass.

We lunched on scrumptious sandwiches at the J-Town Deli & Country Store, a warm and enticing old-fashioned country store that has a bakery, beer, wine, sweets and treats.

The "Foundation" maintains 150 km of varied and breathtaking XC ski and snowshoe trails 2 hours north of Boston. Foundation trails connect with A.M.C. trails in Pinkham Notch and White Mountain National Forest backcountry adventure trails.

Our après ski time led us to the Wildcat Inn Tavern in downtown Jackson for some live music and libations. The tavern walls display classic ski posters and some antique gear such as snowshoes and a pair of red Jarvinen XC skis. The seats in one of the rooms were built to look like double chairlifts and there were soccer jerseys from around the world pinned to the ceiling. Afterward, we dined at the nearby Christmas Farm Inn for a great dinner and dessert.

Our getaway day included a stop and tour at Great Glen Trails Outdoor Center, about ten miles outside of Jackson up the Pinkham Notch toward Gorham. The panorama view from the center of the Presidential Range and Mt. Washington is unparalleled. We skied a few cold and windy kilometers on wide whimsically-named trails such as the Great Grump Grade and Hairball Passage toward the Great Angel Warming Cabin. The trails were impeccably groomed and on our way back to the lodge we stopped by the new Glen House Hotel for a drink and lunch. The hotel has 68 rooms and is one of the most sustainable operations in the business. We also checked out the Mt. Washington SnowCoach to head up to treeline on the nearby Toll Road, which is an experience not to be missed.

The White Mountains and Jackson met our expectations delivering great snow, excellent trails, and a superb weekend at a destination worthy of being named a Mecca of Nordic skiing.

Family of XC skiers at Great Glen Trails

Can XC Skiing and/or Snowshoeing be a Remedy for Anxiety and Depression?

There have been studies done about exercise intervention for clinical populations diagnosed with depression, anxiety, eating disorders, and even post traumatic stress disorder. This research shows that there are beneficial effects that produce a statistically relevant and significant reduction in these mental maladies. The following few paragraphs provide info from some articles that covered the topic of using exercise as a good strategy for therapists to employ.

In the 4th century, Plato reportedly quipped, “For man to succeed in life he has been provided with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.” The CDC cites health benefits associated with a range of physical activity and in its absence there can be an increased risk of obesity, heart disease, diabetes, certain cancers, etc. Physical inactivity may also be associated with the development of mental disorders such as those listed above.

There is evidence for the effectiveness of exercise training in patients with panic disorder impacted by a number of psychological factors such as increased self efficacy, a sense of mastery, distraction, and changes of self-concept. Can or will psychologists prescribe such an exercise intervention as part of therapy for their patients? It would seem to integrate perfectly with cognitive behavioral therapy strategies such as situational analysis, self monitoring, homework activities, and supportive follow-up to help compliance.

Physical fitness will also improve self-esteem and as patients feel better about themselves they’ll develop a more optimistic and energetic frame of mind. There is also an association between aerobic exercise and increased alertness. The exercise improves circulation and increases the availability of oxygen to the brain while it also causes the body to produce chemicals such as adrenaline to promote mental alertness. Fitness can instill a sense of pride and confidence and allow the mind a pathway to escape from everyday stress. Biologically speaking, exercise is said to cause the brain to release beta endorphins, which are essential in relieving pain and create a sort of euphoric or light happy feeling. This overall mood enhancement can be prescribed to help treat depression and anxiety. Regular exercise will also invoke focus, determination, and discipline, which are mentally strengthening.

Cross country skiing and snowshoeing are the top forms of aerobic recreational activities. And aerobic activities have been found to promote mental health, boost energy, improve sleep, relieve tension and stress, and combat anxiety and depression. There is a real proven link between physical fitness and mental health and well-being. We should get moving on this!

How do we encourage more psychologists to enroll their patients in outdoor fitness endeavors as part of therapy? There will be benefits from such strategies at a wide range of levels from getting someone out on rental snowshoes for 3 short weekly hikes to training for a 50 km skiathon.

A strategy to bring together xc skiing or snowshoeing and professional therapists can be developed. The skier can create a prescription for a routine for skiing or snowshoeing a number of kilometers a few times per week and the therapist can schedule sessions or maybe even hold the sessions on the trails. What would that be worth an hour including trail passes? Maybe xc ski areas can sell transferable season passes to therapists in a package? Maybe health insurance could cover the cost of and encourage such a winning strategy.

Choosing a Destination XC Ski Resort

For people interested in traveling to xc ski resorts this winter, here is info about making a destination selection from the editor of XCSkiResorts.com.

In general, xc skiers select their winter xc ski destination resorts using some rating system of how xc ski areas perform in eight categories of criteria including trail quality and grooming, scenery, food quality, staff friendliness and service, the ski lodge facility and family issues. There is a great range of xc ski areas in North America and in the eyes of xc skiers these characteristics delineate areas without concern to whether the area is an inn, a ranch, a day area, a destination resort, or a recreation park area. I've purposely avoided the issue of cost - whether you like to travel to distant resorts or only travel within your region, you will still compare the other criteria to select your destination resort.

The information below describes what a quality xc ski resort is all about in terms of services and amenities at some of the leading xc ski resorts in North America.

XC SKI TRAILS

Trail Quality relates to the skiers' comfort on the trails, even though those skiers might be at different skiing or experience levels. The trail signage should help skiers understand where they are on the area's trail network. And signs should help skiers know the direction that will help them return to their starting place. The trails should provide a skiing flow so there aren't too many long uphills or sharp turns at the bottom of steep downhills. One idea that is done at Lapland Lake in Northville, New York that makes trails seem less crowded is to have skiers go in the same direction (one-way). The result is that the trails never seem crowded. Jay Richards of Maplelag in Calloway, Minnesota said, "Feedback from the majority of our skiers let us know that they prefer double-tracked trails more than single tracks. And we had overwhelmingly negative opinions about allowing dogs on the trails, too."

Some of the best xc ski areas are just blessed with great terrain for xc skiing. The location of an area such as Royal Gorge in Soda Springs, California is perfect for xc skiing as the area's land diversity offers flat, rolling and more challenging variety. And Royal Gorge claims Sierra maritime snow consolidates well and is great for the base on the trails, which means that skiers can count on excellent conditions when they ski there.

Trail grooming can make or break the ski conditions. Olavi Hirvonen former owner of Lapland Lake explained, "We groom every morning unless we have to wait for the snow to dry out or cool off - and I groom the way I like to ski the trails myself." Hirvonen had the Lapland Lake staff out on the trails after windy periods to rake and pick up the debris from trees like fallen limbs and pine cones so skiers don’t have to ski over the debris as it appears on the trails from the Springtime melt."

One thing that most of the best xc ski areas share in common is that they acquire and use the latest trail grooming technology to give them a mechanical advantage. They do not skimp when it comes to using snowcats with their grooming attachments to break up ice or powderize the snow into the finest trail surfaces.

Without getting into the details of grooming machinery and techniques, the personal pride of the area operators is paramount to the trail quality issue. There is pride and commitment to the quality of the trails at many of xc ski areas.

STAFF SERVICE AND FRIENDLINESS

You know it when an area's staff is a great one - they seem happy to see you. In most instances, areas that have veteran employees have them because it is a great place to work. Most of these great employees do not need "customer service" training. They already have the personal touch. Most of the people that work at the best xc ski areas want to work there as a lifestyle choice. This is apparent with their attitudes with the guests and about working at one of the best xc ski areas.

The Richards family, who own and run the Maplelag Resort in Callaway, Minnesota, treat their guests as part of their family. It may sound trite but their guests sincerely feel welcome and they state it unequivocally in testimonials. The staff often greets the guests by name. The Richards constantly ask their guests if there is anything that can be done and they drop everything to help their guests, be it in the lodge, on the trails, in the rental shop or at the dinner table. Richards feels, "One of us (the Richards family) is always around to help with our guests. It's fun to chat with and be pampered by the actual owners of the resort." Many testimonials from different areas claim the same thing with regard to their feelings about the service at the best resorts - they feel welcome, comfortable and "at home." And Maplelag avoids posting rules or signs saying "Don't do this or that."

RESORT LODGES

XC ski lodges can be designed to provide space, convenience and efficient utilization, but there are also other factors that make a difference to skiers. The best places are clean, cozy, and convenient, but facilities such as restrooms can get pretty yucky, that have to be kept in good condition throughout the day. Lapland also takes into account brown baggers (bring their own lunch rather than purchase food at the area) by offering them a picnic area. And they have a public shower and changing area for skiers, who want to clean up before their drive home.

At Devil’s Thumb Ranch in Tabernash, CO, part of their ambiance is the scenic location and rustic looking facilities. They’ve added new updated facilities such as a dining room, lodge and cabins, but many guests go there to enjoy the rustic feel. It looks like what people expect Colorado to look like and they incorporate features such as a yoga studio and spa to provide guests with amenities that they appreciate while on vacation. And Devil’s Thumb has invested in many sustainable aspects, which guests support.

The main lodge at Maplelag is the area's group meeting place, and it is a living folk art museum. Jay Richards has collected unusual items from around the world. He stated, "We work very hard cultivating this look to be a feast for the eyes." There are nooks and crannies where people can sit and relax, read a book, play games with the family, etc. The lodge also houses the main dining room, hot tub, sauna, massage rooms, rental shop, gift store and it is where the Saturday night talent show and dance takes place.

FOOD AND BEVERAGE

Whether Nordic skiers bring a picnic lunch, stop at a trailside snack shack or relax with a first class dining experience, the best areas usually are known for their outstanding cuisine. Good food service is a result of the area's commitment, quality chefs with pedigree culinary backgrounds, wine selection, and so on. The Maplelag kitchen is run by Debbie, the chef who has been on the job on and off for 25 years. There is a window opening to the kitchen where guests can speak with Debbie and see the staff cooking the meals. They make everything from scratch using only natural and fresh ingredients. They call it homestyle, hearty, and wholesome and it is a unique menu that is endorsed by the guests. Richards' summarized, "Food is a real joy at Maplelag.

QUALITY FAMILY TIME

Some xc ski areas are highly touted for their commitment to families. They cater to family needs by dealing with the kids AND grandparents. So the trails have plenty of flat terrain for kids and they offer pulks (sleds that skiers use to carry small children), children's sized snowshoes, skis, boots, and ice skates. XC skiing offers families an activity that they can all do together. And that can include a four-year old on Snoopy skis skiing right alongside of grandpa skiing on his pine tarred woody originals.

Child-oriented instructors are a key element for families and so are instructors that can cater to older skiers’ needs. For the kids to have a positive attitude about Nordic skiing they must have positive first experiences and older skiers relate to older instructors because they are on the same wavelength. Kids get comfortable with child-friendly instructors as individuals and on subsequent visits the kids commonly request to take additional lessons so they can spend more time with those friendly instructors.

Another important way to cater to families is to offer a variety of other skiing and non-skiing activities. At Lapland Lake a game played in Finland called Napa Kiikku is organized on weekends and holidays. The game involves a pole on ice with a sled that goes around in a circle. Adult lessons are conducted to correlate to the time that the kids play the game.

The entire family loves a campfire by the lake, sleigh rides, or just playing on a big pile of snow. Trapp Family Lodge in Stowe, Vermont conducts many kids "classes" from swimming to puppet classes or making stuffed animals. The kids' classes provide parents and grandparents with some child-free time for going on harder ski trails or getting a massage while the kids are being entertained. And older guests love the tour offered at the lodge with property managers who are often the children of Johannes von Trapp.

Jay Richards (Jim and Mary Richards' son) of Maplelag commented, "Seeing our large family with our own kids running around, being involved makes families feel welcome here. We try to make parents feel at ease about having their kids run around." Maplelag cabins and cabooses are great accommodations that can fit large families and the Richards try to help families focus on being together doing family activities. Serving meals "family style" is a key element to the atmosphere. But so are the other family activities such as the dance and the talent show. Baby sitting services are available on site, too. Jay feels that one of the biggest reasons families visit is that there are many families already at Maplelag every time people visit and that makes families feel welcome.

CONCLUSION

Of course, there are other criteria for selecting winter destinations - for example, couples that are looking for a romantic weekend will have different needs (and desires). There is something more memorable about traveling to a destination compared to going to the local trail network for a couple of hours to xc ski or snowshoe. Whatever your interests, there is a perfect xc ski resort for you.

Snowshoe Programs Proliferating at Alpine Ski Resorts

Snowshoeing with the kids

Not everyone who visits a ski resort wants to or is able to ski or snowboard, so resorts offer other activities. Among those options, guests can explore and enjoy the outdoors on snowshoes. These snowshoe outings at ski resorts range from guided naturalist tours to nearby destinations to athletic fitness treks reaching the top of the mountain. Snowshoeing options at ski resorts are booming and becoming ever more creative.

Smuggler's Notch Resort known as a prime Vermont family destination has one of the most comprehensive mixes of snowshoe programs available. There are snowshoe treks for families with young kids, and outings for adults or families with older kids, who want a bit more in terms of the length of the trek, the topography covered, and the insights shared about the natural world and outdoor skills.

Programs are scheduled for specific days and times at different prices for adult and children. Special family snowshoe programs that are easy include the Fireworks Snowshoe Tour (Thursdays 7-8:30 PM) , which is a guided snowshoe trek after dusk through the woods to a rustic pavilion and bonfire.

The guided treks can cater to individual needs and 1.5 hour snowshoe lesson trek is Sunday at 10 AM. Family Scavenger Hunts are held 3 times per week. The High Elevation Trek is Mon and Fri at 1:15 PM while the Backcountry Snowshoe Trek is on Wed and Sat at 1 PM. Winter Survival is on Tue at 10 AM.

The Blue Snowshoe Trail at Pat’s Peak

Pat’s Peak in Henniker, NH offers three snowshoe trails (Green, Blue and Black corresponding with different levels of difficulty) that are connected in a 4 mile loop. There is no charge to use these trails and they are signed but not maintained. Snowshoes are available to rent for $19 and trail maps are available or can be download.

Beaver Creek Resort in Avon, CO has a variety of snowshoe tours via the Strawberry Park Express chair lift. There are morning or afternoon snowshoe tours that are $125 not including the gear. Private 3-hour tours are $485 and all day tours are $725. An equipment rental package is available which includes boots, poles and snowshoes for $50 a day or $39 for a half day (less for kids or seniors).

Legacy Park is a destination for snowshoers

At Crystal Mountain in Thompsonville, MI, there are guided snowshoe tours available on the golf course for $25 including the snowshoes or go snowshoeing on your own with a 1-hour snowshoe rental for $15. One of the popular treks is to the Michigan Legacy Art Park, which is a 30-acre preserve on 1.6 miles of hiking trails within Crystal Mountain. The Art Park features 45 sculptures (20 in the winter), poetry stones, an outdoor amphitheatre (open in the summer) and there is a donation box.

Stop by the Base Camp at Big Sky Resort in Montana for snowshoe adventures. They have a 2-hour snowshoe tour on the Moose Tracks Gully Trail for up to 10 people at a time led by two local women guides. There are designated trails for snowshoers to go out on their own, but they are asked to pay a $5 trail pass. Click for the resort website video about the guided snowshoe tours that are available at $89 for guests aged 12 or older at Big Sky Resort .

Back in Vermont, a resort that presents a different option is Mount Snow where snowshoe tours are available via the Grand Summit Hotel lodge's NatureSpa. There are planned and marked 60-90 minute trail routes at the ski area for the Woodland Tour (recreational) or the Fitness Tour (vigorous uphill). The unique "Guided Snowshoe Tour & Massage," includes a guided snowshoe tour followed by a sorely “kneaded” massage after returning to the spa for $195. Snowshoes are available to rent.

Guided snowshoe tours take about an hour for $55 per person including the snowshoes, poles and a group guide. There are also private tours available and outings offered to people who are more athletic and looking for a fitness workout on snowshoes or an environmental tour with a local Vermonter talking about animal tracks or local geography. Trail maps for snowshoers are available at Mount Snow Sports, where snowshoe rental equipment and a trail pass can be acquired.

It may be necessary for some of the Smuggler's Notch snowshoe treks to be on the alpine slopes due to low snow in the valley. Some snowshoers use the lifts to access a high elevation tour and a backcountry tour. The Smuggler's Nordic Director commented, "When the skiers saw the people snowshoeing on the slopesides, they wanted to get out of their skis to come and try it."

Tips for New Cross Country Skiers

So you've decided to try cross country skiing, You can call it cross country skiing, Nordic skiing, XC skiing, or ski touring - when trying cross country skiing the first few times it may be a totally new experience for you and it may take time for you to become confident. Experienced cross country skiers might call you a first timer, beginner, novice skier, and even a "never-ever" but as with any recreational activity, if you do it a few times, it will become easier and more familiar. Cross country skiing can take a while to master, but it is outdoor fun even on the first time on skis.

Downhill Skiing is Not the Same as Cross Country Skiing

Most people believe that if you are an alpine skier and have mastered the lift-served form of snowsports, that you can easily master cross country skiing. But alpine ski equipment is much heavier than cross country ski gear – the big plastic ski boots and wide skis provide substantially more support compared to cross country ski equipment. Snowplowing on cross country skis takes more technique to roll your ankles and hold/push the ski edge of the skis against the snow while you are moving. Even though both sports are on skis and on the snow, there are many differences between downhill skiing and cross country skiing.

Wobbly Feeling

Putting on the comfortable cross country ski boots, stepping on the bindings and attaching to the narrow skis, you may feel a bit wobbly at first. You'll be gliding down the smallest incline and you may feel unsure, but bend your knees and try to relax. Don't lean backwards - bend your knees and feel your weight on your heels and you'll have more control.

You Will Fall Down

Accept that you will likely fall while cross country skiing. Everyone falls while cross country skiing sooner or later and the snow provides a soft landing. Getting up after a fall is sometimes complicated to orchestrate, but take your time to untangle and get to your knees. Once on your knees it should be easy to stand up.

Groomed Trails

Many people dream about cross country skiing as an adventure in the forest and down hills in the wild. The truth is that this form of recreation is much easier on groomed trails…that is, trails that have been packed and tracked by a machine. On groomed trails, it is easier to glide, easier to go up hills, and easier to control the speed going downhill with a snowplow technique. Cross country ski areas provide trail grooming and charge a fee to use the trails. The trail grooming, signage, maps, lodge facilities, and other services are definitely worth the fee. Most cross country ski areas do not allow dogs to use the trails, but some areas offer dog-friendly trails.

To find a cross country ski area, use the Internet or websites such as www.XCSkiResorts.com or the Cross Country Ski Areas Association (www.xcski.org). These areas often require a reservation to get a lesson, as they do not always have instructors on site, so visit an area’s website in advance to get their information.

Be Prepared

The typical safety concerns are prevalent with cross country skiing. Go out with someone else, take water and food, and have some additional clothing (dry gloves, hat, neck gaiter, etc.) in case it gets colder or snows. These concerns can arise if you take a wrong turn where you end up on a longer trail that you expected.

Hills

If the terrain that you are skiing on is perfectly flat, you should not have much problem on cross country skis but when there are hills, you'll encounter the sport's ups and downs. The first time going down a hill could be a bit frightening but as in any sport, with practice you will become more accustomed to the feeling…hopefully. It is best to get tips or a complete lesson. The various cross country ski techniques are taught by experienced or certified instructors at cross country ski areas. Most likely you have friends who try their best to provide insight on ways to master the skis. The former idea (with a certified ski instructor) is the better choice.

Get Out There

Cross country skiing provides one of the greatest full body workouts available as it uses all parts of the body's muscle groups. You may not feel exhaustion while you are out on the trails, but your body is working hard and using unfamiliar muscles, so take it easy. It's best to go on a short outing at first and build up the distance or time on the skis over multiple outings.

Getting information about equipment and the different forms of cross country skiing (on track, off track, skating, backcountry, etc.) can be found on the Internet and/or at a cross country ski area. It makes sense to rent your equipment the first couple of times to see if you like cross country skiing. Most ski areas have rental gear for first timers (skis are softer and wider) and for more athletic people (skis are narrower and more lively). The narrower skis will glide better and go faster, while the wider skis will allow more control but feel like they drag a bit on the flat terrain.

When you get ready to purchase equipment, talk with professionals at a cross country ski area or retail shop to make a decision about what to purchase, which will depend on your interests (on track, off track, control, performance, etc.). Once you become a cross country skier, you'll look forward to when it snows and it will become a magical experience to enjoy every winter. Top photos, Fischer Skis, Bottom photo, Great Glen, NH

Backcountry Access - A New Service at XC Ski Resorts

A recent visit to Bolton Valley Nordic Center in Vermont afforded me an up close look at the newest sensation in cross country skiing – backcountry access at a commercial xc ski area. Bolton boasts having 62 km of high elevation backcountry ski trails including steep winding trails through birch glades, mellow trails for touring, and plenty of powder turns on the way back down.

In mid-February while much of New England was wondering when winter would begin, Bolton Valley Nordic Center with its base elevation of 2,100 feet has fresh snow and a reliable, plentiful base. The facility has 26 km of groomed trails, too. The rental equipment includes backcountry gear for either xc skiing or snowshoeing. The famous Catamount Trail is amidst Bolton’s trail system and there seems to be no limit to interest in this market segment. In fact, the grand daddy of xc ski areas, Trapp Family Lodge now offers 2,500 acres and 40 km of trails in the backcountry, too.

At Bolton Valley Nordic Center's eastern side, the Bryant Ski Trail takes skiers uphill on an hour trek to the Bryant Camp Backcountry Cabin (2,690 foot elevation). Not much to the building but it is a destination that opens into various trails further up the terrain. By the time I arrived in the late morning the trails were packed by previous skiers. I had a few chats with other skiers, who donned gear ranging from lightweight xc skis to heavy telemark gear with climbing skins, wide waxless skis with BC boot/bindings, and I even dodged a snowboarder careening down the packed trail on a split decision snowboard.

I had a conversation with a couple of skiers, who admitted to taking the Wilderness Lift at the adjacent Bolton Valley alpine ski area to ski from the Peggy Dow’s Trail to the Nordic area’s backcountry terrain and the Heavenly Highway Trail where I met them. I skied further up the Highway and then turned on to an aptly named trail called Devil’s Drop, which was really a downhill powder run with switchbacks.

Clearly, you want to ski these trails on a day with good soft snow conditions. The trails are well marked and with skiers dropping down into untracked lines through the trees the upper trails can be a bit confusing. It appeared that after skiing around a few times it would be more comforting as one becomes familiar with the upper trails. There is an overlook named Stowe View and another trail where you can reach a destination named Olga’s Falls. The Bolton-Trapp Trail uses the Catamount Trail (Vermont’s lengthwise winter trail) between the Bolton Valley Nordic Center and Trapp Family Lodge in Stowe and this reaches the highest point on the Catamount Trail at 3,310 foot elevation.

The west side of the Bolton trails covers another entire area to ski and looking at the map contours it is appealing for some downhill fun. The backcountry area also has some delineated glade areas on the trail map and one would imagine that there could be much more of these cleaned areas to give skiers more to enjoy.

Trapp Family Lodge offers guided tours in the backcountry for $35 hour and there is a 3-day package with rental equipment, skill lessons, and a full day tour for $250. Bolton has backcountry rental gear for $30.

Uphill Transport for Skiing the Glades

About a decade ago, alpine ski resorts came to the realization that gladed areas (skiing in the trees rather than on the groomed slopes) between trails offers great fun to skiers. They have created safe glades on gentle terrain by eliminating underbrush, smaller trees, and rocks so there is more room for skiers to pick their way through the forest (somewhat) safely. Glade areas for advanced skiers offer steeper terrain and more obstacles.

Call me a heretic, but I feel that the time has come for xc ski area operators to accept that there are many skiers who would like to access these backcountry stashes without having to climb and get so tired. Clearly there is a portion of the skiing population who would pay for transport up to higher elevations to access these areas so they can enjoy the downhill runs. For a few extra dollars above the trail pass, such transport could be provided with an industrial snowmobile (which most resorts already use) pulling an attached trailer with seats. And maybe the snowmobile driver can stop at the top to take some photos of the skiers as they take off down the terrain. Skiers can purchase the photo documentation back at the lodge and get the photos emailed to their computer or phone so they can show their weekend adventure to coworkers on Monday morning at work.

I imagine that xc ski resort operators might feel that such a service is the domain of alpine ski resorts...but xc ski areas could offer a more natural service within the context of xc skiing and snowshoeing. People like high places and the product supplier companies have recently produced a proliferation of off-track and backcountry equipment. This type of xc ski resort service has arrived.

Women's Skincare - Taking care of your skin in the sun and snow

GREED. More doesn't always mean better. Sun Protection Factor (SPF) measures the length of time a product protects against skin reddening, compared to how long the skin takes to redden without protection. So if you burn after 20 minutes in the sun without sunscreen, a sunscreen with an SPF 15 will protect you 15 times longer - or for about five hours. SPF protection does not increase proportionately - a sunscreen with 30 SPF blocks 97 percent of the damaging UVA and UVB rays from the sun, while SPF 15 blocks 93 percent.

The FDA has proposed a new system (August 2007) where sun screen lotions would be rated on how well they protect skin against UVA and UVB radiation.The UVA ratings have not been offered in the past and this light penetrates deeper into the skin. Some tanning products provide no UVA protection and it has been proposed that ratings will now address this issue. SPF 50 would also be recognized now and a warning about the risk of skin cancer may be required to be on all sunscreen lotions.

GLUTTONY. Don't be a glutton for punishment, stay out of the sun between the hours of 10 and 2. The rays of the sun are strongest at this time of day, increasing the risk of sun damage to your skin.

LUST. Forget about asking your significant other to rub that lotion on you on the trails. Apply that first ounce of sunscreen 30 minutes before going outdoors, to allow it to bond to your skin. For one overall application of sunscreen you should use one ounce - about the amount that would fill a shot glass.

SLOTH. Getting lazy will get you burned. Sunscreens need to be reapplied every two to four hours. Be diligent. Even better, choose sunblock, which uses zinc oxide or titantium dioxide so the UV rays bounce off rather than get absorbed.

ENVY. So your best friend came back from Tahoe with an amazing tan. She may look healthy now, but there is no known safe way to tan. Tanning is a form of "skin injury" that occurs when UV rays enter the skin and the derma layer produces more melanin to protect itself. And it leads to all sorts of nasty effects of premature aging, like wrinkles and sun spots.

PRIDE. Don't be proud of that goggle tan. Snow reflects up to 80 percent of the sun's rays, causing major sunburn damage to uncovered skin. That goes for water and ice, too. Added to the already increased exposure is the increased risk at altitude. Winter sports in the mountains increase the risk of sunburn because there is less atmosphere at high altitudes to block the sun's rays.

WRATH. Okay, get angry because skin cancer statistics are alarming. Skin cancer is the most commonly occurring cancer in the United States. Not only is skin cancer deadly, most are horribly disfiguring. Skin cancer accounts for 1 percent of all cancer deaths and 90 percent of all skin cancers can be attributed to the sun.

Facts and figures taken from skincancer.org, sunsafety.org and the American Academy of Dermatology (aad.org).

According to Jill Adler in an article in Sports Guide, cleanser should be milky and designed for sensitive skin to provide more hydration. Moisturizer should have vitamin E and C for protection against the environment and make sure it is slightly oily to retain water inside the skin cells longer. Hydrate excessively and slop on the moisturizer every night. Choose vitamin-rich products without alcohol, menthol or acid compounds that absorb your natural oils. Vitamin A helps prevent sun damage, C and E heal wounds and D helps stave off skin damage and signs of aging. Avoid baths and hot tubs because they break down body oils, but if you like baths then add bath oils to the water.

Other Women's Pages on XCSkiResorts.com

Nordic Adaptive Sit-Skis Bring Freedom to Mobility Impaired Persons

Patrick Standen cross country skiing on a sit ski

Nordic sit-skiing gives a taste of freedom to a person with mobility limitations to access snow covered trails, fields, and cross country (XC) ski areas that cover the north country. People such as wounded warriors or accident victims, who have mobility impairments can experience the benefits of XC skiing…that is, getting outdoors in the natural environment, feel the confidence associated with physical and mental fitness and wellness, and enjoy the freedom to travel over snow as far as they can go.

Sit-skis are the adaptive equipment for folks in a wheel chair (spinal cord injuries) and for those with leg injuries or amputations. There are different kinds of equipment designs to support a wide variety of users such as people with and without legs, people of different sizes, and so on. Sit-skiers use short poles in the range of 100-130 cm long. Those with one lower leg amputation are encouraged to participate in a standing position, so they might utilize the same equipment as able-bodied participants.

Sit-ski equipment consists of an ultra-light weight plastic or carbon fiber bucket supported by an aluminum alloy frame that clips into a pair of XC skis. The ski poles are shortened to accommodate the seat height and the skier double poles for a cross country ski experience.

So how much work is XC skiing for a mobility impaired person? The skis glide efficiently and the biggest challenge is steep hills. Most sit-skiers start on flat terrain and become accustomed to double poling to propel the equipment forward. Beginner trails at commercial XC ski areas provide optimal terrain for a sit-skier to practice and see if XC skiing is right for him or her. As in any endeavor, practice and repetition helps to develop the muscles and body parts that are needed. But the first time sit-skier should expect to have some arm soreness for a couple of days afterward.

It is a good idea to take a lesson and rent sit-ski equipment at the start to try it and see if XC skiing is something that feels right. There are dozens of different sit-ski designs with regard to attachment to the skis, but there are only a few manufacturers of the equipment. Some sit-ski models clip right on any XC ski with an SNS binding and others bolt permanently and require tools to change skis. You would be able to change skis depending upon snow conditions if you have the clip-on model sit-ski. The length of the ski selected will vary based on the skier's weight and it is good to start beginners on shorter skis for easier maneuverability. A sit-skier wants to minimize the ski base friction and narrower skis are generally faster than wider skis.

There are only a few XC ski areas that have sit-ski equipment to use including Vermont's Rikert Nordic Center in Ripton and Craftsbury Outdoor Center. Other areas with programs in the northeast include Pineland Farms in New Gloucester, Maine and Weston Ski Track in Mass. (both of these areas have snowmaking). Most often an introduction to sit-skiing is through programs. Such organized programs across the country are in Minnesota, Colorado, Wyoming, Utah, Oregon, and in Sun Valley, Idaho. For a list of program contacts check out http://findaclub.usparalympics.org/ and do an advanced search for winter sports and XC skiing.

 A sit-ski beginner usually has his/her equipment prepared for him/her ahead of time by the instructor. A sit-skier applies downward pressure in order to move forward and wants to get everything lined up to make the movement efficient and take full advantage of their functioning muscles.

 As you might imagine, hills are a challenge for sit-skiers and the key is to avoid steep uphill terrain. Backsliding on gentle terrain is less of an issue although on a steep incline there is always a point of no return. Since your sole source of energy is double-poling and you cannot side step or herring bone, you are at the mercy of physics and at some point you simply cannot climb. Beginning sit-skiers are taught a safety procedure for bailing out on a backwards descent.

 Patrick Standen of the Northeast Disabled Athletic Association commented, "A person could chose whatever ski set up works best for them, their adapted equipment, and the terrain they use. I have some buddies who backcountry in the Sierra Nevada's, who sit-ski up mountains with skins, but they are seasoned skiers." In general, it is recommended that sit-skiers go out with a companion who can help push them up hills.

 "Specifically, the double-poling motion and cadence changes as you approach and begin to climb hills by becoming shorter and more rapid until, if needed, you are "ice-picking" or pulling yourself up one carefully planted pole pull at a time. It can be arduous but it is a total upper body workout and a great cardio pump."

 Nordic skiing offers peace in the wilderness and feeds personal wellness and hopefully more persons with mobility impairments will discover that they can use ski-skis to attain this experience of beauty and tranquility.