Trip Responsibilities¨

Trip Coordinator Responsibilities:

1. Identify yourself as the Trip Coordinator at the meeting point and/or at the trail head. 

2. Have participants complete "Trip Register" including emergency contact with telephone number. Communicate trip liability waver information.

3. The Trip Coordinator should remind participants of trail etiquette (ski to right, downhill skier has right-of-way).

4. Trip Coordinator should use a map of ski area to orient people to the route.

5. Trip Coordinator should inform participants when a lunch break can be expected and the ETA back to the vehicles.

6. Coordinator should identify a lead skier and the last skier. If enough people are on the outing, have a trouble shooter to roam back and forth among the group.

7. The Coordinator should remain until all skiers return.

8. Return "Trip Register" to Outing Chair.

Trip Participant Responsibilities:

1. Contact trip coordinator before participating in any outing so they know who to expect at the meeting point and understand the expected difficulty and duration of the trip.

2. Please participate in those outings that match your abilities.  Understand that trip difficulty and duration will be dependent on weather and snow conditions and on the abilities of the group.

3. Dress properly for the activity (Moisture wicking non-absorbing base layers and avoiding cotton base and insulation layers that retain moisture.  Dress in “layers” to avoid over heating.) 

4. Share ride expenses.

5. Cooperate with the Trip Coordinator and participate in making and abiding with decisions affecting the safety and well being of the group.

6. Participants should leave an item at the side of the trail (or tell someone) if you must leave the route for any reason.

7. Carry safety and first aid equipment appropriate for the outing and expected weather conditions.

Introduction to Cross Country Skiing

Equipment

Skis w/ bindings

            Length and flex (rent before you buy)

                 Too soft?  A "belly dragger that will be slow (poor glide)

                 Too stiff?  You don't get any grip if you can't compress the camber

            Metal edges or not? 

                 Metal edge skis are usually not needed for touring.

                 Metal edges add weight but would be useful on hard-packed or ice

Boots that match bindings

Poles

Clothing Basics                                                          

The goal:  being comfortable (not cold, not hot) in a winter environment while exercising and while resting.

            Thermal insulation preserve warmth

            Wind barrier protect against wind chill

            Moisture control let perspiration escape while keeping melting snow and rain out.

The strategy: Multiple layers of materials that do not absorb and hold moisture.  Remove layers to stay dry.  Add layers to stay warm.  Stop after the 10 minutes of skiing and adjust your layers.

            Materials

                        Synthetics or wool

                        NO COTTON against the skin or as a mid (insulation) layer

            Core protection (upper and lower body)

                        Base layer - insulate and transport moisture away from skin

                        Middle layer - Thermal insulation

                        Outer layer - Wind and moisture barrier(s)

            Protecting extremities head, hands and feet

                        Cap

                        Gloves (Light X-C ski gloves, not insulated alpine gloves)

                        Wool or synthetic socks, medium weight

            `           Gaiters for deep snow

            NO COTTON (Cotton promotes evaporative cooling

                        - not a good idea in a winter environment)

Dark Glasses (Not ski goggles)

Protect your eyes against the harsh light reflected off of the snow.  If you don't bring them, you will need to squint a lot and could damage your eyes.  Downhill (Alpine) ski goggles are usually not appropriate to XC skiing because Nordic skiing is a higher energy activity and goggles are likely to fog.

Pack

Low center of gravity (match body's center of gravity)

Stable support - pack does not swing

Supports weight from hips not shoulders

Needed for back country skis

            Extra clothes (the layer system)

            Water, food (lunch)

            The 10 essentials

            Survival stuff

On Skis in the Mountains

The Mountain Rules

We Americans have our “Ten Essentials”. The Norwegian touring organization, “Den Norske Turistforening” or DNT for short, has a different set of ten essentials. The only item common to both lists is “map and compass”.  The American essentials are mostly equipment and gear oriented. The Norwegian essentials are mostly thinking oriented.

The Norwegian ten essential rules:

1. Do not go alone.

2. Do not set out on a long tour without training.

3. Tell someone where you intend to go.

4. Listen to experienced mountain folks.

5. Respect the weather and weather reports.

6. Be prepared for stormy weather even on short tours.

7. Bring a rucksack with mountain equipment.

8. Bring a map and compass.

9. Turn back in time. There is no shame in turning back.

10. Conserve your strength. Dig down into the snow if necessary.

Jeff Renner writes in Mountain Weather (Seattle: The Mountaineers Books, 2005):

“In the mountains, an accident and a mistake are different. Both can kill, but an accident may have been difficult in not impossible to anticipate. A mistake should never have happened.” Don’t make mistakes.

Heed the essential Norwegian mountain rules, bring the American essentials and have a god tur!

Getting ready to learn to ski

Conditioning cross country skiing is an aerobic activity.  Are you fit and in good health?

            Ski walking is a good start.

            Long and slow aerobic exercise

                        15 minutes and longer

                        Heart rate > 60 - 70 % of maximum (Max HR ~ 220 age in years)

                                 but < 180 minus your age in years (Carol Lee's suggestion)

            Start easy, check with your Doctor

Core strength - abdominals

Flexibility

Balance

On-Snow Syllabus

Getting up after the fall

Star turn

Diagonal stride

            Without poles

            With poles

Double poling

Downhill

Downhill control

            Side step

            Wedge (snowplow)

            Wedge turn

            Step turn

Kick turn

Last-but-not least

Nordic skiing includes risks and hazards which can never be eliminated because of the inherent nature of the activity.  Anyone choosing to participate in cross country skiing, including Oregon Nordic Club activities, should be aware of prevalent risks and hazards.  By making the decision to participate, each person must accept individual responsibility realizing that accidents can result in personal injury or death.

Note: Drivers should bring their Snow Park passes.