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Ski Tour Ratings:1 Beginner
· Cross-country skiers with little or no previous experience · Outings are generally 2-3 hours (bring water and a snack
or lunch) 2 Novice
· Reasonable skill in the basic techniques: diagonal
stride, sidestep, kick turn, step turn, snowplow,
and snowplow turn. · Control speed on gradual downhills and/or sidestep steeper
pitches · Able to ski 2-5 miles on rolling terrain (2-4 hours) · Able to follow marked ski trails
3 Intermediate
· Proficiency in all the basic techniques plus the traverse
and herringbone on moderately steep terrain. Typically a full season or more
of progressive experience · Climb and descend long, moderately steep and short, steep
sections of terrain · Good stamina, ability to ski 8-10 miles or make long climbs
(3-5 hours)
4 Advanced
· Excellent proficiency in all ski touring techniques and
wide range of snow conditions · Negotiate long, steep sections of terrain including densely
wooded areas · Strong skier able to ski 10+ miles with long uphill sections
in widely varying snow conditions (4-7 hours) · Navigate poorly marked trails 5 Expert
· Excellent all around ski tourer and mountain person · Negotiate very steep terrain in nearly all conditions · Exceptional endurance - ability to ski 15-20 miles with
long climbs (6-8 hours) · Navigate using a topographic map and compass Ashland
Mountain Supply (On the Plaza at 31 N Main, Ashland, 488-5402) Touring
& Backcountry Ashland
Outdoor (37-3rd St, Ashland, 488-1202) Backcountry Blackbird
(1810 W. Main, Medford, 779-5431) Touring GI Joes
(2370 Poplar, Medford, 772-9956) Touring Rogue Ski
Shop (309 E Jackson, Medford, 772-8047) Mt. Shasta Nordic Ski Park Hwy. North of California Hwy 89 http://www.mtshastanordic.org/ New for 2006-07: The Nordic Center opens
under the management of Mt Shasta Nordic Ski Organization, anon-profit, public benefit organization. Mt. Shasta Ski
Park will assist with weekend and mid-week grooming. Trail use is on a donation basis.
Introduction to Cross Country Skiing Equipment Skis w/ bindings Length and flex (rent before you buy) Metal edges or not? Usually not needed Boots that match bindings Poles
Clothing Basics
Dark Glasses (Not ski goggles) 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 Materials
Synthetics or wool
NO COTTON Core protection
Base layer insulate and transport moisture
Thermal insulation
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)
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 The Ten Essentials: Map & Compass. Extra Clothing (incl. gloves & socks) Extra Food. First Aid Kit. Flashlight, Extra Batteries and Bulb (better yet, a
headlamp). Duct Tape. Multi-purpose
Tool/Pocket Knife. Bivouac Sack (2
HD plastic garbage bags) Matches & Fire Starter. Whistle & signal mirror. 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 ( “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) 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 Note: Drivers
should bring their Snow Park passes. |
