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Work on your favorite 1-2 issues with a Far West coach. The format for this clinic will be as follows: your coach will work with a maximum of 6 people during this clinic - you'll pick one or two areas you'd like to concentrate on, and you'll get individualized coaching on whatever you want to work on (you'll be split into subgroups of 2 or 3 for this, depending on the areas of interest in the class). You'll get individual coaching during the first hour, and a chance to practice what you've learned while others are coached. The process will repeat in the second hour, where you can continue to work in the same area, or you can select another area to work on.
Due to the unique nature of this clinic, class size will be limited to 6 skiers per coach. Bring skate or classic gear for this clinic (or both!).

 

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For both classic and skate skiing, one of the key "breakthrough" steps for many skiers is improving body positioning so that you use your body's weight to help get you up the hills. While body position is a component in all XC instruction, in this specialized clinic we'll focus exclusively in this crucial area.  We'll review body position basics, and teach you drills you can incorporate into your everyday skiing so you can "retrain" your body to ski with maximum efficiency and minimum exertion. We'll also discuss how to incorporate these improvements into your day-to-day skiing, and avoid reverting back to bad (less efficient) body position habits.

Your double pole body position is key to diagnosing and improving a weight-forward ski technique, so we'll use double-poling as a key diagnostic and training tool in this clinic. For intermediate to advanced skiers; bring either classic or skating gear for this clinic.

 

• Lead Coach: Katerina Nash
• Dates: February 27, 2010 9am to 11am
• Location: Royal Gorge XC (meet at Summit Station by 9am)
• Cost: $50 Royal Gorge XC passholders ; $70 Far West members; $90 non members
  Cost INCLUDES a Royal Gorge trail pass for the day ($29 value)
  

Led by 3-time Olympian Katerina Nash and Rossignol Nordic Team member and World Masters medalist Rick Reynolds. We will explore ways to find speed on downhills and through transitions, choosing the best line around corners, and how to carry speed on technical sections of the race course. Improve your confidence, control, speed, and fun on the downhills through this specialized clinic that provides an in-depth focus on improving your skills on downhill terrain. In this clinic we'll cover the following areas:
- body position for downhills: the correct body position is key for control
- step turns: "setting-up" for a step turn; key components of the step turn
- parallel turns: technique and weight transfer
- choosing your line in a turn; turning in slush/crud/skied out areas
- tips, tricks, and practice drills

This clinic is for intermediate to advanced skiers interested in improving their skills at the races. Prior racing experience required.

Participants should bring skating gear for this clinic.

Katerina was the fastest women at last weekend's Sierra Nordic Relays at Tahoe Donner. Read more about Katerina on our coaches page; check out Katerina on the downhills in this video.

 

• Lead Coach: Nancy Fiddler
• Dates: Saturday, February 6, 2010
  1:00pm to 3:30 pm clinic (kick waxing from 1:00 to 1:30, on snow clinic 1:30 to 3:30)
  
• Location: Tamarack Lodge XC, Mammoth Lakes, CA
• Cost: $60 Far West members and Tamarack XC passholders; $80 non members
  

Tamarack Cross Country and Far West will be offering a classic skiing clinic on Feb 6, the day before the Allan Bard Memorial Race. Come on out and learn to ski the "Tamarack Way" with Olympian Nancy Fiddler. The emphasis of this clinic will be technique, specifically body position and how it effectively makes skiing easier. Learn how loose limbs make for a big kick! There will be lots of easy skiing and drills, great for a tune-up before the race. The clinic will begin at 1 pm with half an hour allotted to wax up and will end at 3:30. Participants must have a valid Tamarack XC trail pass for the day. Participants should bring waxable classic ski gear, their own kick wax, and waxless skis in case we have really tricky waxing conditions.

 

• Lead Coach: August Teague
• Dates: Saturday, January 30, 2010 8:30am to 11:30am
• Location: Tahoe XC
• Cost: $75 Far West members or Tahoe XC passholders; $95 non members
  

Led by University of Nevada director of skiing and head Nordic coach, this clinic will be FUN! If skiing is not fun then it would be called snowboarding... We will start by looking at why we ski and look at video of some of the best skiers in the world and what they are doing for technique. Nordic skiing is an amazing sport because we see all body types have success. There are light skiers and tall skiers, there are skiers who use their power and others that use tempo. Although 90% of technique is commonly accepted, there is 5-10% that is individual. Every skier has different strengths; we will look to maximize your individual strengths and how you can work on what might be a weakness. We will take video of all three techniques and review them. And like I said, this clinic will be fun!

Meet at the main lodge at Tahoe XC at 8:30AM sharp where we'll start with a short discussion and review video of world cup skiers in action. We'll spend about 2 hours on-snow, which will include videotaping. We then return to the lodge to review and discuss videos of your technique.

Note: You'll need a Tahoe XC trail pass for the day. Far West members can present their membership card to receive a full day pass at the half day rate.

 

• Lead Coach: Glenn Jobe
• Assistant Coach: Judy Rabinowitz
• Dates: Saturday January 16, 2010
  8am-11am clinic (kick waxing 8am-9am, on snow clinic 9am-11am)
• Location: Tahoe XC, Tahoe City, CA
• Cost: $75 Far West members or Tahoe XC passholders; $95 non members
  

Back by popular demand is our classic ski clinic led by renowned Far West coach and Olympian Glenn Jobe. Assisting Glenn is XC Olympian, Judy Rabinowitz, who is highly regarded for her elegant classic technique. We're scheduling this clinic the weekend before the Tahoe Rim Tour to give Far West members time to improve their classic techniques and get "on-course" instruction from some of Tahoe's best classic skiers. This clinic is geared to intermediate and advanced classic skiers looking to improve their skills and race performance. The clinic will focus on a variety of topics including waxing strategies for a 30K classic event, and to how to maximize your skiing efficiency on classic skis.

Please plan to car pool if you can as this clinic falls on a busy 3-day weekend and parking is limited at Tahoe XC.

Note: You'll need a Tahoe XC trail pass for the day. Far West members can present their membership card to receive a full day pass at the half day rate.

 

• Lead Coach: Ben Grasseschi
• Dates: Saturday, December 19, 2009 12:30pm-3:30pm
• Location: Tahoe XC
• Cost: $75 Far West members or Tahoe XC passholders; $95 non members
  

Led by Far West Nordic and Auburn Ski Club head coach Ben Grasseschi, this clinic will focus on analyzing and improving your skating technique. This clinic will include 2 hours of "on snow" time where coaches will review various aspects of how you skate ski, help you correct bad habits, and identify opportunities for improving your skiing. After two hours of on-snow instruction, we will spend an hour reviewing video -where you will learn from analysis of your technique and in comparison to the technique of others. This clinic is geared towards intermediate and advanced skate skiers.

• Lead Coach: Glenn Jobe
• Dates: Saturday, December 19, 2009
  9:00am-12:00pm (kick waxing 9am-10am, on snow clinic 10am-12noon)
• Location: Auburn Ski Club
• Cost: $75 Far West members; $95 non members
  

"Kick off" the season with our classic ski clinic led by Far West coach and Olympian Glenn Jobe. We're scheduling this clinic the weekend before the Snowshoe Thompson Race to give Far West members time to dial-in their classic technique and get on-course instruction from one of the best classic technicians in the west. This clinic is geared to intermediate and advanced classic skiers looking to improve their skills and race performance. The clinic will focus on a variety of topics including skiing with maximum efficiency/minimum effort. Non-ASC members will need to purchase a trail pass for the day from Auburn Ski Club and sign an Auburn Ski Club waiver to participate in this clinic.

 

• Coach/Presenter: PSIA Nordic Coaches
• Dates: December 16, 17, and 18
• Location: Northstar at Tahoe
• Cost: $80/day for Far West members (you must be a Far West member to attend the symposium).
• Attendees will need to purchase a Northstar trail pass for the day. Far West members attending the Symposium will get a special $10 rate for a day pass at Northstar XC or can buy a Northstar XC season pass for $99.
  

This year we are very fortunate to have the Professional Ski Instructors of America (PSIA) hold their annual Nordic Symposium in the north Tahoe area. This event will be on December 16, 17, and 18 at Northstar at Tahoe, and Far West Nordic has arranged with PSIA to open up this event to Far West masters. This symposium gets rave reviews from Far West's coaches, and it's great way to get a "jump start" on the season with on-snow instruction from some of the best Nordic clinicians and coaches in the United States. The PSIA symposium is traditionally focused on bringing instructors and coaches up to date on the latest teaching methods, technique drills, and waxing/ski prep, and it's a great opportunity for the masters skier to learn, directly from the pros. Check the PSIA website, www.psia-w.org, click on ‘Nordic Symposium’ for schedule and registration information as we get closer to the event. Far West members can sign up for 1,2, or all 3 days; note that participants are eligible to participate in any of the Cross Country clinics but NOT the Telemark clinics.

Cross Country Information: The following is "tentative". Clinics and instructors may change based on signups - clinic schedule for Cross Country events:

Wednesday, Dec. 16, 2009
• All day Cross Country Level 1 Prep
• AM Classic Body Position, Ben Grasseschi
• AM Skate clinic, Sally Jones Clinics
• PM Classic, Beyond the First Lesson, Peter Mayfield
• PM Skate, Teaching Beginners, 'A big bag-o-tricks'- Rick Eckert
  
  Thursday, Dec. 17, 2009
• AM Classic, 'Get a Grip'-all level - Rick Eckert
• AM Skate/Classic Downhill Skills- all levels
• PM Skate- Beyond the Basics, Int- Advanced- Val Licon
• PM Biathlon, Try it out!- all levels-Glenn Jobe, Sally Jones
  
  Friday, Dec. 18, 2009
• AM Skate Movement Analysis with video, Ben Grasseschi, all levels
• AM Classic, Climbing and Descending, Peter Mayfield, all levels
• PM Classic Movement Analysis with video, Peter Mayfield, all levels

Participants will need to bring a signed PSIA Waiver and Release and will need to have the Far West Nordic Waiver and Release on file.

 

• Lead Coach: Ian Case
• Dates: Saturday, December 12, 2009 11am-1pm
• Location: Royal Gorge XC
• Cost: $60 for Far West members (includes a discounted group rate $20 Royal Gorge trail pass for the day), $40 for Far West members that are Royal Gorge passholders
  

Led by one of Far West Nordic's top racers, this specialized clinic will focus on how to go fast -- really fast! in flat terrain. This clinic will focus primarily on teaching you to better utilize the strength you already have and discover your "hidden speed" potential; we'll also cover drills for increasing your strength and power. Primarily a skate-oriented clinic, there will also be a special focus on double-poling, as well as some limited work on applying power concepts to uphills. This clinic is ideal for racers planning to compete in the Royal Gorge Freestyle Race on December 13, or anyone wishing to increase their efficiency, power output, speed, and overall skiing enjoyment on the flats!

Ian Case has competed at the national and local level, with impressive results at the U.S. Nationals; last season in our local races he finished 1st in the Tahoe Rim Tour, 2nd in the California Gold Rush, and 4th in The Great Ski Race. We are limiting attendance to 10 participants, so sign up early to ensure a spot. The clinic will be held on the Van Norden trails. Bring your skating gear and meet at the Van Norden trailhead at 11:00AM. You must be a 2009-2010 Far West Nordic member to be eligible for this clinic; if you're not a Royal Gorge season passholder, be sure to select the $60 option to purchase both the clinic and your trail pass for the day (lead coach will distribute trail passes at the start of the clinic).

• Coach: Phil Violett, Far West Senior Team
• Dates: Saturday December 26, 2009 10:00am to 11:30 am
• Location: Auburn Ski Club
• Cost: $15; optional donations to the senior team appreciated.
  Proceeds from this event benefit the Far West Senior Team.
  
  All participants must have a valid trail pass for the day - non-ASC members must purchase a $10 trail pass from Auburn Ski Club and sign an Auburn Ski Club waiver.
  

This clinic will be held the day before Snowshoe Thompson classic Race. You'll ski the entire race course with Phil Violett, familiarize yourself with the terrain, isolate areas that are challenging, and "work" those areas to develop confidence and strategies that play to your strengths. You will also review techniques to use for different parts of the course and when to transition between diagonal stride, double pole, etc. While this session is course and technique-specific, you'll learn tips and tricks that can be applied to any race venue. Phill Violett is an accomplished XC racer who has competed at the national level in NCAA & U.S. National Championships, and served as team captain of the Northern Michigan ski team from 2007 to 2009.

Bring classic gear for this event. Meet 15-20 minutes before if you have waxable skis (bring your own kick wax). Waxless skiers and beginner racers welcome!

• Coach: Phil Violett, Far West Senior Team
• Dates: Saturday January 2, 2010 10:00am to 11:30 am
• Location: Auburn Ski Club
• Cost: $15; optional donations to the senior team appreciated.
  Proceeds from this event benefit the Far West Senior Team.
  All participants must have a valid trail pass for the day - non-ASC members must purchase a $10 trail pass from Auburn Ski Club and sign an Auburn Ski Club waiver.
  

This clinic will be held the day before Paco's Fun Race. You'll ski the entire race course with Phil Violett, familiarize yourself with the terrain, isolate areas that are challenging, and "work" those areas to develop confidence and strategies that play to your strengths. You will also review techniques to use for different parts of the course and when to transition between skating techniques V1, V2, etc.

Phill Violett is an accomplished XC racer who has competed at the national level in NCAA & U.S. National Championships, and served as team captain of the Northern Michigan ski team from 2007 to 2009.Bring skating gear for this event. First-timers welcome!

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How to eat smart if you're an athlete; fat intake, carb intake, the difference between "good" fats and fats to avoid. What to eat the night before a race, the morning of a race, just before a race, and during an endurance event.  The importance of hydration, maintaining electrolyte balance during endurance athletics. Gels and energy bars -- how to use them, which work the best, which to avoid. Recovery drinks - fact or fiction?  How does all this change with age? What if you're on a low cholesterol, low fat, or low sodium diet?

 

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Review all aspects of what you can do to prepare for The Great Ski Race. We'll review ski prep, how and what to eat before, during, and after the race, and present numerous tips and tricks so you can reach your goals and have fun out there. We'll also discuss conditioning and what you can do to improve your race times and ski the course with confidence.

 

• Presenter: Ben Grasseschi and Julie Bradley
• Dates: December 19, 2009 4:00PM
• Location: Tahoe XC
• Cost: FREE

This talk will review the different XC races in the area, and what to expect in a XC race if you're new to racing (or thinking about testing your skills in a race). We'll describe the various different race types: freestyle, classic, duathlon, and biathlon, different race start formats (mass, wave, interval, relay), the various lengths of races and courses, feed stations, starting line strategies, what to carry with you during a race, pre-race nutrition, and training. The races in our area offer a wide variety of distances and course profiles - we'll review race course terrain and help you figure out which races are right for you. If you have specific goals for the season, such as improving your time at The Great Ski Race, we'll discuss how racing experience and training can help you get faster. We'll also review pre-race prep, and discuss how important waxing is relative to working on your technique and other important factors such as equipment.

 

• Presenter: Jeff Schloss, Sugar Bowl Academy and Far West Junior and Senior Coach
• Dates: October 23, 2009, 5:30 pm
• Location: Tahoe Center for Health and Sports Performance, 10710 Donner Pass Road, Truckee, CA 96161
• Cost: $10 for Far West and TCHSP members; $15 for non-members

Now is the time to start thinking about how you want to approach the upcoming XC season. Whether you're a recreational skier, weekend warrior, serious or recreational racer, it's important to understand how "training" (i.e. the amount of skiing you do each week at different levels of intensity) impacts your endurance and performance through the ski season. We'll talk about why many of us "over train" and how that interferes with reaching your full potential. The term "training" means very different things to serious XC racers vs. recreational XC racers so we'll review different approaches to training plans ranging from the serious racer to the recreational XC skier. We'll also discuss intermediate approaches to training, for example if you want to train seriously to peak for a specific event such as the Great Ski Race. We'll discuss how heart rate monitors can help you train smarter, and how performance testing such as VO2 Max and Lactate Testing identify your individual "heart rate zones" so you can map out a training plan that's customized to your heart rate zones and your goals. We'll distribute handouts with a few examples of training plans.
The following topics will be covered:
- Overview of training plans - they can be loosely defined or highly structured
- How to use a heart rate monitor to help you train smarter (and how to get by without one)
- Why over-training is so common, how it impacts your performance, how to avoid common training pitfalls
- Training to "peak" for a specific event such as The Great Ski Race; training for endurance
- Mapping your heart rate zones with VO2 Max testing and Lactate Testing; key differences between these approaches
- Example training plans will be provided

• Presenter: Jeff Schloss, Sugar Bowl Academy and Far West Junior and Senior Coach
• Dates: November 4, 2009 6pm
• Location: Tahoe Center for Health and Sports Performance, 10710 Donner Pass Road, Truckee, CA 96161
• Cost: Free (open to members and non-members)

XC skiing is a wonderful sport that can be enjoyed by young and old, and no matter what your level of ability is, it's a great way to get outdoors and enjoy the winter. Jeff Schloss is one of the Tahoe area's best XC skiers - come hear what he has to say about how you can get the most out of your XC skiing this season, and some easy things you can do to improve your skills and have more fun on the trails.
The following topics will be covered:
- Classic and skating styles reinforce each other; review classic and skating equipment, including waxable classic skis
- Where do you get the biggest bang for your money: skis with the right flex? wax? technique?
- What you can to build strength and endurance (pre-season and after you're on skis)
- Nutrition and XC ski performance - practical tips and tricks
- To get better and faster, try some races! Racing teaches you to ski more efficiently. We'll discuss race events in the area, race formats, distances, courses, etc.

 

• Coach: Chauncey Parker
• Dates: October 24th through November 21st, 8:00am-9:30am
• Location: Tahoe XC
• Cost: $90 for 5 sessions
  

This series will focus on a combination of drills you can do on trails with your ski poles: ski walking, hill bounding, moosehoofing, etc. We will also practice balance exercises and ski-specific strength training that can be done outside the gym. If there's interest we will also do a rollerskiing demo for those that have never tried rollerskiing, and provide rollerskiing critique and advice for individuals that train on rollerskis.

Please bring striding or walking poles.

INDIVIDUAL VO2 MAX TESTING at Silver Sage Sports Performance, Reno. For more information and pricing, contact Silver Sage Sports Performance at (775) 853-9394. Tell them you are a Far West member.

INDIVIDUAL VO2 MAX TESTING at Tahoe Center for Health and Sports Performance, Truckee. For more information and pricing, contact TCHSP at (530) 587-3769. Tell them you are a Far West member.

 

• Coach/Presenter: Andy Pasternak, M.D.
• Dates: January 9, 2010 10:00am
• Location: Tahoe XC, Tahoe City
• Cost: $130 Far West racing and supporting members; $150 Far West basic members and Tahoe XC passholders; $180 non-members (regular price is $225)
  Silver Sage has generously offered to conduct this clinic at their cost for testing supplies. Proceeds will go to Far West Junior and Senior programs.
• Sign-up deadline: January 8, 2010, 12 noon (no dropins)

Silver Sage Sports Performance is sponsoring lactate testing for Far West Masters. Dr. Pasternak is head of Silver Sage and an avid Far West Nordic racer; Silver Sage has performed lactate testing on Far West Juniors and is now offering to conduct lactate testing for Far West Masters.

Lactate threshold testing is widely considered to be the gold standard used to determine optimal training plans and is regarded by some as preferable to VO2 max testing in terms of setting target heart rate zones for training plans. The key in training and racing is to exercise at the proper balance between lactate production and lactate absorption. While much of VO2 Max is genetically determined, your lactate threshold and your lactate threshold as a percentage of your VO2 Max is very responsive to the proper training. One big advantage to on-snow lactate testing is that the results are specific to your XC skiing and can be used to map out XC ski-specific heart zone training plans.

The process for conducting the test is as follows: skiers will ski a pre-set course at varying levels of intensity; after each lap skiers will have a small sample of blood drawn (a few drops will be drawn from the earlobe, an area that's usually not very sensitive for most people); skiers pulses will also be taken at the time blood draws are conducted. Lactate results will be analyzed immediately and we will meet as a group to review your results and how to use results to determine heart rate zones for your training plans.  This clinic can be conducted with either skate or classic ski gear. Skiers participating in this clinic should wear their own heart rate monitors.

Note: participants will NOT be required to purchase a Tahoe XC trail pass for lactate testing. Participants that wish to ski at Tahoe XC either before or after lactate testing will need to have a valid trail pass for the day -- Far West members are eligible to buy a full day pass at the half day rate with their Far West Nordic membership card.

VO2 Max Testing is probably the most frequently-used method to determine your heart rate training zones.
If you're interested in scheduling a VO2 Max, here are a few options offered by Far West sponsors:

• Contact: Colleen Conners-Pace, Exercise Physiologist, MA
• Testing Dates: call TCHSP (530) 587-3769 to register and reserve your 30 minute appointment for individual testing
  • Friday October 30, 2009 4:00PM to 7:00PM
  • Saturday October 31, 2009 9:00AM to 12noon
• Results: presented Friday November 6, 2009 6:00PM to 7:30PM
• Location: Tahoe Center for Health and Sports Performance, 10710 Donner Pass Road, Truckee, CA 96161
• Cost: $120 for Far West members (regular price is $170)
  

Tahoe Center for Health and Sports Performance is offering a discounted "group" VO2 Max Test provided we get a minimum of 5 people registered for testing. Individual testing will be performed on October 30th and 31st. Call to reserve an appointment time. Individual results will be provided a week later on November 6th with a group presentation on how to interpret and use your results. Individuals unable to make the November 6th group presentation may contact Colleen Pace at TCHSP to schedule a private consultation for an extra fee.

Description of VO2 Fitness Test and Benefits:
Whether your goal is sports performance,  general fitness or weight loss, knowing your individual response to exercise gives you the tools (heart rate zones) you need to achieve optimum results. Knowing your exact heart rate zones will help you to:

• Improve cardiovascular endurance
• Enhance athletic performance (excellent for x-country skiers, runners, cyclists, etc) 
• Optimize your ability to burn fat, the optimal fuel for endurance
• Assure you that you are working at the proper intensity to realize the benefits you are working so "hard" to achieve   

The V02 test is a graded exercise test done on a treadmill or bike.  For cross country skiing it is probably best to do it on the treadmill.  The test lasts 8-12 min.  You have the option of going to max which is as hard as you can go, or doing a submax test up to and just beyond your anaerobic threshold (AT), a hard level.  Heart rate zones are based off your AT.  The test will also show what fuels you use while exercising ---- are you a good fat burner or are you a carb burner?  As an endurance athlete you want to burn fat!  Knowing how well you burn fat could make a difference on how you currently train.