Friday, 21 December 2012

SWC Regional race - wax rec

Fast Trax Run and Ski Shop
Wax Recommendation
SWC Regional Race -  December 22, 2012

As the world didn't end this morning, it appears that this race is going to go ahead. The trails at SWC are in amazing condition, so this is going to be a good one. 
Weather - custom race forecast from Josh Classen - highs near -20 Saturday, light flurries possible but nothing too heavy. 

Recommendation: This is a forecast based recommendation.

Base Layer: Solda S30, Rex RCF pink, Ski*Go LF graphite, Swix LF4, or similar

Race Paraffin: Holmenkol Matrix blue, Ski*Go HF green, Swix HF4

Fluoro Powder: Ski*Go C105, Holmenkol Speed Powder Cold, Vauhti Goldfox, Rex TK-820

Topcoat: Holmenkol Speedblock Cold, Swix FC7 solid, Vauhti Goldfox solid, Ski*Go C105 solid

Structure: Red Creek L02 or similar

Kick: Vauhti Super Base + Swix Extra Blue ironed as a base (relatively thin), consider Rode green, Rode Multigrade green, or Swix VR 30 or VR 40 as the kicking wax

It's going to be a cold one!  As Paul once said, that forecast is colder than Old Man Winter's crotch.

Old Man Winter?



Wednesday, 12 December 2012

Body weight and possibly less...

Body weight has a measurable, negative effect on nordic skiing and running performance. All else being equal, the lighter you are, the better you will perform.

There are two key methods to losing weight and fat; 

  • reduce the amount of food you eat
  • exercise regularly
If you are one of those people that are diet conscious and exercises regularly, but have become frustrated with a plateau in weight loss, you are not alone. Part of the answer lies within how we time the food we eat in relation to exercise.

This means that we have to pay more attention to how much and when we eat and the timing of our food intake in relation to your exercise. This is a common question for many individuals who are trying to lose a few extra pounds. The underlying physiology principle is how to minimize the influx of insulin and carbohydrate usage when the goal is to burn your body fat.

We need to move prior to eating if we truly want to stay lean or lose those last 5 lbs of fat. If you eat a high glycemic based food prior to exercise, your body will burn sugar. If you eat an ultra low glycemic food or no food prior to exercise, your body will more burn fat.


If you want to lose fat effectively, you need to minimize or eliminate the amount of moderate to high glycemic index foods prior to exercise. The human body likes the fast fuels like cereals, fruit and breads prior to exercise. These foods make us feel energized and ready to go. However, this also becomes addictive and before you know it you will always need to have the "sugar push" prior to the morning run or workout.

As much as the body loves fast fuels, it is also highly adaptive and will burn fat if we give it a chance.  Those of you are who have been used to "pre-loading" prior to your workouts will see the most benefit. The key is to let your body fuel itself.

There are a few ways to do this depending on your commitment;

  • move first and then have your breakfast after
  • eat low glycemic index foods prior to your workout
  • restrict your consumption of carbohydrates prior to aerobic exercise
By not pre-loading sugar based foods prior to working out, you allow yourself to burn fat and potentially lose some weight. You do not have to add more hours of training or workout harder to get your desired result, keep the workouts the same and think about the timing of the food you are eating. 

If you want to dive deeper I would suggest Tim Noakes low carb approach and his ideas on nutrition.