Women's Events & Clinics

WOMEN EVENT & ACTIVITY LISTINGS

Some of the listings are from 2015-16 so CHECK for the dates of these women's events carefully and contact the area to confirm the event and see if preregistration is required. For info about gear, check Women's Nordic Ski Equipment. Check the Resort Features Page or the Hot Topics Page for other current upcoming activities.

 

EAST

Bethel, ME is hosting the NENSA Women's Day program on January 22, 2017. Participants would register on-line www.nensa.net/women. There is a gear demo, with lunch, prizes, and wrap up party. For ages 13 and older. Registration has a max of 200 participants. Clinics for every level from first timer to elite racer. The fee is $45 for an individual or $35 for NENSA member.

Catamount Trail Ladies's XC Ski Expo at Trapp Family Lodge in Stowe, VT in Jan 14, 2017 from 9 AM - 4 PM with 2 sessions on the snow in 3 different disciplines (backcountry/telemark, classic, skate), lunch, clothing demonstation, equipment talk, and a wine & cheese gathering at the end of the day. Registration is limited to 100 participants and more info available in November at www.catamounttrail.org

Carter's XC in Bethel, ME has Women's Guided Ski Tours on Tuesdays non-vacation weeks.

Rangeley Lakes Outdoor Center in ME has Ladies Day on Mondays with a half price trail pass and a FREE cup of soup.

Go Red for Women's Heart Disease program at Great Glen Outdoor Center in Gorham, NH on Feb 3, 2017 with 50% discount on trail passes and rental equipment to those wearing red. Also Women's Winter Escape is on Jan 14-15, 2017 from 8:30 - 4:30.

Lapland Ladies Love to Ski! A special program for women, taught by women at Lapland Lake in Northville, NY. These incredibly popular programs are exclusively for women, taught by women. Join us for one, two or all three sessions! From 9:30am - 2:30pm beginner and intermediate level female skiers, grouped by ability, will receive Introduction on Dec 20, instruction in classic technique (January 21 and February 11 in 2017) and in skate ski technique (March 4, 2017), enjoy lunch with an equipment & clothing discussion, participate in a social group ski and group wrap-up with hot beverage at the end of the day. Cost for each five-hour program is $50 including facility use pass, lunch, and discount coupons for clothing and equipment. Cost of rental gear, if needed, is $15 for this program only. Minimum age to participate: 18. To ensure space, please pre-register.

The Adventure Center at Waterville Valley, NH and southern White Mountains has the Women's Clinic on Feb 18, 2017 with XC ski instruction, equipment demo, waxing clinic, yoga, massage, lunch included.

Women's Wonderful Weekend at White Grass in Canaan, West VA - Date TBA. Refresh or pick up some new ski techniques. Instruction available for all types of skiers and experience levels from track and skate techniques to downhill control and telemark turns. Lunch included.

LAST YEAR'S Programs in the East

Morse Farm in Montpelier, VT will have a women's program on Wednesdays.

Women's Skate Skiing Clinic at Woodstock Nordic Ski Center in Woodstock, VT. Work with instructors on skate skills ranging from the basic to more advanced skating techniques. Afterward, soak in the hot tub or relax in the sauna at the Woodstock Inn & Resort Fitness Club (included) $60 and rental equipment available at an additional fee.

 

CENTRAL

Cross Country Ski Headquarters in Roscommon, MI will offer the first Women’s Ski Club on Wednesdays Jan 11 - Feb 15, 2017 at 5-7 PM for local women to get together and XC ski in a relaxed, welcoming environment. PSIA certified ski instructor, Carole Mueller-Brumbaugh, will be available for instruction and technique feedback to anyone who would like some coaching. This program will have a loose format, so women may arrive any time between 5 - 7 PM to participate. To rent skis for a nominal fee, skiers must arrive before 5:15 PM. The program fee is $5 per session (covers trail pass, headlamp, and optional coaching), all of which will be donated to the River House Women’s Shelter.

Lutsen Resort, MN on the north shore of Lake Superior in MN has its Girlfriend Getaway Package, which includes a bottle of champagne, massage or treatment, dinner, BF.

Maplelag Resort in Callaway, MN has the Ski & Be Yoga Retreat (not exclusively women) on Feb 3-6, 2017 with Vinyasa and Yin yoga daily, XC skiing & snowshoeing (rentals & trail access included), huge hot tub, sauna house, 3 daily delicious home cooked meals, unlimited homemade cookies & hot chocolate & coffee, full resort access to amenities inside & outside, bonfires, massage (extra), comfy room and fun. Costs: $540/3 nights, $375/2 nights, $150/3 nights (children) Contact Melissa to reserve your spot: mjschoeller@gmail.com

Midwest Mountaineering in Minneapolis, MN has regular women's program for women and by women. Check for monthly programs at www.midwestmtn.com

Timber Ridge Nordic Center in Traverse City, MI has She-Ski a with cross country skiing or snowshoeing and a speaker with munchies on Wednesdays. The Women's Winter Tour is a themed cross country ski, snowshoe and hike event at the same location on Feb 5, 2016 with a sampling of chocolate and other food goodies. For more info, check www.womenswintertour.com. See the Regional NW Michigan Page for Timber Ridge contact info.

Women Ski Clinic at the Birkie Trail in Seeley, WI on Dec 9-11, 2016. with high quality coaching, lunches, treats, wine, raffle prizes and a hat. $150 (lodging separate). Sponsored by Riverbrook Bike and Gear West. 715-634-0437; http://riverbrookbike.com/

 

WEST

Women's Skate Clinics at Frisco Nordic Center, Frisco, CO has two levels. On Mondays is the Level one starting on Jan 9 at 10-12 with a second session starting on Feb 6 and on Tuesdays Jan 10 the more advanced clinics are held starting on Jan 10 with a second session starting on Feb 7.

Women's Ski Weekend at Izaak Walton Inn, Essex, MT on the Amtrak line and scheduled on Jan 21-22, 2017 with lodging, 1 hour skate skiing instruction, two 1-hour yoga sessions, and 30 minute massage, buffet dinner and one night accommodations.

Ski, Sip & Spa Day at Devils Thumb Ranch Resort in Tabernash, CO on Saturday, Feb 12 includes XC ski lessons, lunch, yoga, hot tub, sauna, and wine and cheese. Massage or facial available at special rates.

The Vista Verde Ranch in Steamboat, CO has the Share & Save (starts at $335 per night with a 3 night minimum) program offer during certain times in the season. There are three meals a day, cross country ski instruction, guided backcountry ski tours, equipment to use, cooking classes, wine tasting, sleigh rides, horseback riding, photography workshops, and evening entertainment. Such a package includes transportation from the airport to the resort and there are many extras offered to extend the memories such as dogsledding, alpine skiing, massage, and premium wines at an additional price..

Royal Gorge XC Ski Resort in Soda Springs, CA has a Women's Skate Clinic with Olympic skier Katerina Nash for an intermediate skate clinic on Feb 25 at the Summit Station.

Sun Mountain Lodge and Cascade Endurance in Winthrop, WA has the Women's Winter Adventure Camp on Feb 26-28, 2017 with XC skiing, yoga, breakfast and lunch, ski sessions, wine/hors d'oeuvres reception, and relaxation. Contact Cascade Endurance.

Keystone Nordic Center in Keystone, CO has a weekly Ladies Day program on Fridays with a classic cross country ski lesson in the morning and a snowshoe tour in the afternoon. 10:30-3:00 includes lunch. All rental gear, lesson, and guided tour included for $80. Reservations required. Click the Colorado Page and scroll down to Keystone.

Ski Like A Woman resource network on the Web. www.skilikeawoman.com

 

XC SKI CLINIC FOR WOMEN

Overcoming fear of speed - finding the balance by Julia West

One of the main concerns for many skiing women is control. Women love the sport - as long as they don't have to go too fast. There is a difference between many women and men in this regard. We seem to have a different definition of survival instinct! Many women have agreed with me that having children has increased that instinct, which is understandable.

So how do we deal with it when we are involved in a sport that encourages some risk? The first step is to recognize it, accept it, and know that our approach to overcoming it might be different from men's. Because of this, many women have found their most enjoyable skiing to be with other women - no pressure, no macho, no expectations, and lots of support. Go to an xc ski area and ask if there are "women only" programs available. Check out XCSkiResorts.com for info on women's events and programs.

At the same time, challenge yourself to improve your skiing skills. This is guaranteed to subtly build your confidence. Possibly without realizing it, your fears will subside as your skills improve.

There are some comfortable ways to improve skills. Number one, work on balance, both on and off the snow. Practice standing yoga postures when you get a chance. When you are on skis, there are many one ski balance exercises you can do. First, on flat tracks with only one ski on and no poles, practice pushing off with the other foot and seeing how far you can glide without putting your foot down. Can you glide to a stop?

Next, choose a gentle downhill with tracks. Get a glide going with two skis, then lift one ski and try to keep it in the air while you glide on the other down the hill. You can always put the other down if you start losing your balance. As you get better at this, you can increase the pitch of the hill and the speed you're going. Notice that the faster you go, the more forward the orientation of the body will be to keep up with your skis. Your hips will remain over your feet, but you'll feel yourself flexing the ankles more, and won't have a straight upright stance. This may seem scary, but build it up gradually and it can be quite exhilirating as you become more secure.
The third challenge is step turns. Remember, any time you lift a ski off the snow, you are improving your balance! On a gentle slope and wide trail, step to one side for a few steps without turning. Step to the other side. Now try a step turn. Take LOTS of LITTLE steps at first. Remember, you're not striding here; you need to pick up a flat ski and turn it. Don't lift your heel to push off! You'll get your momentum from the hill. Keep your legs bent and your body in a low and stable position. As you get more comfortable, increase the speed at which you do step turns. Try stepping in and out of the tracks at different speeds.

All of these exercises can (and should) be done by any level skier. I do them all the time. There are other techniques to improve skills and increase confidence, but let's start with balance. Enjoy those boards that are strapped to your feet; they are meant to glide!

Julia West is a member of the PSIA Nordic Development Team and is a ski school director, who lives in North River, NY.

Ski Walking - Get Ready for the Snow With This New Activity

Dr. Christaine Northrup, author of "Mother-Daughter Wisdom" and "Women's Bodies, Women's Wisdom," said "My Ski Walking poles have been a terrific addition to my regular exercise program. I love the way they incorporate my upper body during a walk, thus giving me more strength-training and calorie burning for the time spent. I highly recommend them to everyone!" See the full articles about Ski Walking at: the Nordic Walking book on the Product Page and general story on the Personalities Page.

 

Nordic Products Designed for Women

Using the simple premise that women products need to be different from men's, some cross country (XC) ski companies went to work designing a line of women's skis and boots that incorporates various differences between the male and female physical characteristics and their interests. For example, women generally have narrower feet, so companies have built boots to accommodate. A woman's whole center of gravity may be shifted compared to a man, which means that application of force from the legs to the skis is shifted, so different flexes in a ski are appropriate.

Some product differences are cosmetic but they can also address fundamental interests such as stability or downhill control. Moreover, they are not just for the touring lines—companies recognize the need for women's products in each equipment category, from touring to backcountry to performance and racing.

Jan Guenther owner of Gear West, a retail dealer in the Minneapolis area commented that women are often shorter and lighter than men so they might be matched to a ski with a shorter length or softer flex that matches their ability and skiing goals.

 

Women's Products

Alpina Sports designed a line of women's XC ski boots after analyzing 2,500 women's feet using a patented Optical Measurement System and 3D Scanner to arrive at the "ideal" proportions. The fit of the Alpina's women's boots is dramatically different than the typical men's lasted, smaller sized boots that women are often sold. The flex patterns are totally altered, the heel pockets are much narrower, and the cuffs are redesigned for the slightly different calf/ankle configuration of a woman.

And now Fischer is making a big splash with its new women's XC line of skis and boots referred to as the My Style collection. The skis have a stable platform and excellent grip and the package includes color-coordinated skis, boots, poles and a ski bag. The skis with names such as Inspire, Mystique, and Desire, Passion include a Fashion product line and the Sport options.

These skis are configured lower than their unisex counterpart to account for lighter body weights and designed for the classic technique with less effort required. The ski camber is adjusted to a lower height so it will accommodate the skier who can use less energy to get the ski base waxless grip pattern on to the snow. And there's a new specially developed, very light binding for fitness-oriented women that is very user-friendly with an automatic step in/out mechanism.

Fischer has 14 models of women's boots ranging for high performance skate and classic to recreational and off track backcountry. Behind the fashionable designs lie numerous specific developments for enhanced female performance on the trails. Additionally the individual models are tuned to the varied individual skills and sporting ambitions of the respective skier.

The Rossignol X1 Ultra FW Nordic ski boot is an easy-to-use entry-level women's touring boot for beginning recreational skiers. The Lock Down foot wrap and Active Control heel provides a women-specific fit along with an external lace cover and simple lace-up design for comfort, warmth, and quick easy-entry and exit. Rossignol's X5 OT FW (Off-Trail) boot combines the best-selling women's touring boot features as well as a Cordura® lace cover and Thinsulate® lining to provide increased off-trail versatility, durability, and warmth. In-track or off-trail the free-hinge cuff with velcro powerstrap provides fuller mobility, stability, and control. These Rossignol boots feature new external cuff gaiters ultra-durable Cordura® lace covers, Thinsulate® lining, and a Thermo-moldable fit, for women who want comfort, durability, and warmth while exploring off-trail.

Salomon Nordic has women-specific boot models in classic, skate, and combi (can be used for either skate or classic skiing). These boots include lightweight carbon chassis, heel adjustments and dialed-in flex for women.

Mariah Frye-Colie of Cross Country Ski Headquarters, a Michigan cross country ski retail and area operation commented, "Women like to feel good with product options that flatter a women's body, but also are functional and comfortable. The Nordic ski manufacturers have woken up to the demand and it's great to have more feminine equipment and clothing."

Snowshoeing for Women

Snowshoes Designed Specifically for Women

About half of all snowshoers are women, who snowshoe for different reasons: to experience nature outdoors, to exercise with friends and family, for backcountry access, or to have outdoor fun all winter long. The various snowshoe companies have been and continue to cater to this market by delivering a broad selection of women's-specific snowshoe technologies for hiking, backpacking, or backcountry snowboarding and recreation/fitness use that go far beyond just a change in cosmetics.

Tubbs pioneered the development of women's-specific snowshoes in several ways; by offering patented binding technologies that custom fit women's boot sizes and by ergonomically engineering frames that are tapered at the tip and tail to accommodate women's shorter strides. The result is lightweight, comfortable, high-performance snowshoes and many of the other brands have followed suit.

Atlas Snowshoe Company conducted gait studies and biomechanics research to create snowshoes that enable women to hike and run with the most natural stride possible, while making the snowshoes both comfortable and lightweight. The research revealed that women have a greater Q-angle (at the knee where the thigh bone angles in from a woman's wider hips) and abducted gait that create specific issues when snowshoeing. Women also tend to pronate (collapsing arches) pointing to the need for bindings to support the arch of the foot.

For more detailed info click snowshoe products for women on the XCSkiResorts.com Product News Page.

Snowshoeing may very well be one of winter's greatest pleasures. Lighter, more durable materials, streamlined shapes and easy-to-use bindings combine for more efficient snowshoes that appeal to people at all levels of interest. Snowshoeing, whether running, hiking or walking, is an excellent low-impact winter exercise.

The physical demands of snowshoeing can build up endurance levels and strengthen quadriceps for runners. Climbing in snowshoes works the hip flexors and extensors, crucial muscles for cyclists.

The use of poles gets the upper body moving, lending stability to your stride in variable terrain, steep ascents or descents, and heavier snow. It also helps condition your arm, shoulder and back muscles. Snowshoeing is a great rehabilitative therapy for people suffering from knee or ankle injuries, since there is little or no impact due to the snow's cushioning effect.

Girls' Getaways - Winter Girls' Getaways Are All the Rage

Among some women, the "Girls' Getaway" weekend or program has become an annual tradition where small or extended groups of women, ladies, girls, mothers, daughters, or friends organize a get together unaccompanied by (one might even say unburdened by) or exclusive of men, boys, brothers, and fathers. The motivation and/or common denominator is about connecting.

A girls' weekend might include recreating or relaxing together, enjoying good food and libations, and a host of other activities that provide the backdrop for engagement and lasting memories. XCSkiResorts.com has found a list of women's programs for the upcoming winter 2015-16 ranging from once-a-week group outings to week-long all inclusive packages.

EAST

The Lapland Ladies Love to Ski is an instructional cross country ski program that runs 3 times a winter and has been ongoing for about 10 years. It is designed for women and taught by women at Lapland Lake XC Ski & Vacation Center in Northville, NY. Female participants, who are beginner or intermediate level skiers, register for the program for a one-time activity or for all 3 outings. They are grouped to learn and practice ski techniques and they all have lunch together followed by a presentation about cross country ski equipment, clothing, and other topics. After lunch the group is self-divided into smaller groups for a social ski tour out in different directions on the trails and then back in the lodge for a hot beverage and a chocolate goodie at the end of the day. Classic skiing on Jan 23 & Feb 20; Skate skiing on Mar 5. The $50 price includes the trail pass, lunch, and discount coupons to use in the ski shop.

Rangeley Lakes Outdoor Center in ME has Ladies Day on Mondays with a half price trail pass and a FREE cup of soup.

Go Red for Women's Heart Disease program at Great Glen Outdoor Center in Gorham, NH on Feb 5 with 50% discount on trail passes and rental equipment to those wearing red. Also Women's Winter Escape is on Jan 16-17 from 8:30 - 4:30 for an all-women's weekend with classic and skate ski clinics, naturalist-led snowshoe tours, yoga, equipment demo, snow tubing, nutrition talk and more;

The Lady's Tea & Ski program at Garnet Hill Lodge in North River, NY runs on Tuesdays from mid-Jan to mid-Mar 11 (not Feb vacation) at 9:30 AM with lunch and skiing afterward. Trail pass, lesson, lunch, and equipment (if needed) included. Backcountry outings also included on some of the days. 518-251-2150. Preregistration required. $30 per session or $150 for 6 week program (discounted for season pass holders)

The Ladies Nordic Ski Expo at Trapp Family Lodge in Stowe, VT on January 9. The New England Women's XC Ski Day is scheduled at Jackson Ski Touring Center in Jackson, NH on January 24 with gear demo, lunch, prizes, gear demo, and wrap up party.

CENTRAL & MOUNTAINS

Lutsen Resort in MN has the Girlfriends Getaway Package for anytime of year with a bottle of champagne, breakfast, dinner, a spa treatment, guided tour with complimentary XC ski or snowshoe gear (or hiking, biking, or sea kayaking in the warmer months) and galleries and shopping in nearby Grand Marais. Photo: On the lake shore in winter at Lutsen Resort. Photo of Girls Getaway at Lutsen Resort.

Maplelag Resort in Callaway, MN has the Women's Ski & Be Yoga Retreat, which includes getting outdoors in nature for cross country skiing and snowshoeing, healthy meals, and massage on Jan 28-31, 2016. A number of girls' getaways at Maplelag are organized by patrons, who have visited the resort with their families and then return another time with other women to enjoy a variety of activities such as quilting, knitting, book discussions, board games, and so on. The family style meals at Maplelag make it easy for the groups to engage and there's the added bonus that none of the gals have to cook during the weekends, either.

Timber Ridge Nordic Center in Traverse City, MI has She-Ski a Wednesday Ladies Night with cross country skiing or snowshoeing and a speaker with munchies on Jan 6 and Feb 3. The Women's Winter Tour is a themed cross country ski, snowshoe and hike event at the same location on Feb 7, 2016 with a sampling of chocolate and other food goodies. For more info, check www.womenswintertour.com.

Ski, Spa & Soak Day at Devils Thumb Ranch Resort in Tabernash, CO on Saturday, Feb 20 includes XC ski lessons, lunch, yoga, hot tub, sauna, and wine and cheese. Massage or facial available at special rates.

The Vista Verde Ranch in Steamboat, CO has the Share & Save (starts at $335 per night with a 3 night minimum) program offer during certain times in the season. There are three meals a day, cross country ski instruction, guided backcountry ski tours, equipment to use, cooking classes, wine tasting, sleigh rides, horseback riding, photography workshops, and evening entertainment. Such a package includes transportation from the airport to the resort and there are many extras offered to extend the memories such as dogsledding, alpine skiing, massage, and premium wines at an additional price

WEST

Sun Mountain Lodge and Cascade Endurance in Winthrop, WA has the Women's Ski & Yoga Retreat on Feb 26-28 with XC skiing, yoga, breakfast and lunch, ski sessions, wine/hors d'oeuvres reception, and relaxation. Ski for Women is a fun event set for Feb 7 from 1-4 PM at the Mazama Community Club with the Methow Valley Nordic Club.

Women's Ski Weekend at Izaak Walton Inn, Essex, MT on the Amtrak line and scheduled on Jan 16-17, 2016 with lodging, 1 hour skate skiing instruction, two 1-hour yoga sessions, and 30 minute massage, buffet dinner and one night accommodations.

Royal Gorge XC Ski Resort in Soda Springs, CA has a Women's Skate Clinic with Olympic skier Katerina Nash for a classic ski clinic on Jan 16 at the Village Station and an intermediate skate clinic on Feb 27 at the Summit Station.

One multi-year women's weekend participant jokingly cited "verbal profuseness" as the prime characteristic of her getaway experience with female friends. Such getaways may have a distinct purpose such as high performance fitness exercise or healthy wellness activities or they could incorporate different themes, but it is the composition of the group, which determines the vibe for the weekend. Check the XCSkiResorts.com Product News Page for info about women's XC ski equipment.

XC Skiing For Pregnant and Postpartum Women by Claire Roper

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!

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?

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