Monday, June 4, 2012

Gait Analysis By Lev

Two Thumbs Up!
As an avid cross country skier I spend a lot of time obsessing over technique and making myself as efficient as possible. It's staggering to compare the amount of time I spend cross training versus the amount of time actually spent on snow in the winter. I don't know about you, but besides rollerskiing the two cross-training activities I engage in the most are cycling and running. I decided that having a gait analysis with Lev would be beneficial, because becoming more efficient in the activities I enjoy 75% of the year will all in all make me a stronger, faster skier.




The Gait Analysis process takes about 30 or 40 minutes, and is based on your own personal goals. Many people use the information they receive for injury prevention, rehabilitation, and to determine a good shoe fit for their feet. That being said, if you are just starting to run or a seasoned competitor - everyone can benefit from this service. Lev starts off by taking some initial video footage of your running form, and administers some basic strength tests. He then demonstrates and helps you practice drills and exercises that help improve your running style. This is followed by a second video which you will view side by side with the initial footage. It is absolutely incredible to see the changes you are able to make in such a short span of time!

Lev goes over the finer points of Jenny's run form
Advanced Motion Capture!





The main component I realized during my gait analysis is that everything my parents and teachers have told me is true – I am unique. Everyone is! We all have different running styles, and issues. Some natural tendencies we have can lead to injuries later down the line. Having your gait analyzed using video is extremely helpful in the sense that it makes these tendencies visibly apparent. I am one of those people who imagines herself running as flawlessly as Carrie Tollefson, however seeing myself on video helped me discover that is not exactly the case. But! Making changes is incredibly simple with the help of a knowledgeable professional. Lev has given me some daily exercises and short drills to add to my routine before running.

Run Strength Drills
For the cost of $40.00 this is a very affordable option and an incredibly good investment. Personally, I would much rather pay a one time fee versus paying the medical bills for an injury later. The bottom line is - whether you run competitively, for cross-training, or just as something to get you out of the house gait analysis is something that runners of all levels can benefit from – it makes the activity significantly more enjoyable!



Lev is awesome because:

He has a Masters in Exercise Physiology from the College of Saint Scholastica and is a member of The Fix Studio team. The Fix Studio staff has 45 combined years of experience working with athletes training for events from local 5k's to the Olympics. 

Monday, April 23, 2012

Hello Midwestern Community!

Jennie Bender here.

Matt and Jennie - Twin Cities Champions!

I know I have been missing in action on the Midwest scene for quite some time, but chasing winter will do that to a skier! It’s now time to start gearing up for the most important season in my professional career thus far.

Since the Birkie, I had an altitude camp in Canmore, Alberta with my fellow CXC teammate Sara Hewitt who lives there. The area has a high cost of living, but I HIGHLY advise going if you ever want an incredible winter vacation. The grooming is immaculate, and their race course is one of the hardest in the world.

Then I headed to my homeland on the East Coast for Canadian Nationals in Mont Sainte Anne, and Spring Series/Distance Nationals in Vermont. My best results from that excursion were a 3rd in a skate sprint at Canadian Nationals (two Canadian Olympians were 1st and 2nd), and a 3rd in a classic sprint at Spring Series against Chandra Crawford and Jessie Diggins.


Spring Series was actually the only week of racing all year where ALL of the top American women attended, so although they were the last races of the season, the week held a lot of merit. I still need to work on my consistency of distance results, because there are a lot of fast female sprinters in the U.S right now, meaning that competing for World Cup sprinter spots is quite challenging.

It has been satisfying to see my training pay off this year, as I had a nice jump in results from the past. I was 3rd at the skate Birkie, won a few of my first Supertours, and ended up 2nd on the over all Supertour standings list.

Fantastic Finish

This brings much anticipation for the future. As weird as it is to say, I now feel that I am training for the 2014 Olympics. It is actually possible if I have another big jump this next season. I have my list of weaknesses I need to work on, and am ready to go. I am hoping to make my first World Cup in Canmore in December, which is decided by this seasons spring results and next fall competitions.

When I come back next week, I am getting a roommate, going to try and make some money, and am looking forward to getting on my road bike. I am going to my first on snow “summer” camp middle of May in Bend Oregon (yes… season 2012/2013 is already starting!) and still have my CXC training camps up at Telemark Lodge each month in the summer.

I hope we meet up soon,
Thanks for reading!

Sincerely,

Jennie Bender

Wednesday, March 21, 2012

My Fairy Tale 1st Birkie by Tom Motzell

My journey began in 1986 when I joined my high school Nordic team. I remember hearing about the Birkebeiner that year and thinking, "That would be something!" The seed was planted.

The next 25 years presented me with college, kids, career...and roughly 60 additional pounds. Who would have thought this was the fertile soil for a seed to germinate!? Sometime in 2010, I learned of a colleague who regularly skied the Birkie. Sometime in 2011, I asked him if he had time for lunch. And sometime later that afternoon, I registered for the Birkie Skate!

All I needed now was ski's, a place to stay, conditioning and a little snow to practice...that's it! In other words, a small miracle to prepare myself by February 25th. ...I must have invoked the 'Birkie Spirit'.

Three days after registering, I shared news of my commitment with a colleague, Dan. His face lit up as he told me he had done the Birkie the past 11 years! Furthermore, he asked if I would be interested in joining him and his friends. I know had a ride, accommodations, and some training partners!

My second encounter with the 'spirit' was at the Gear West fall sale. I was greeted by Caitlin Gregg upon entering the store. The next two hours would be the best purchasing experience I've ever had. After a 25 year hiatus from the sport, their expertise was essential. (Thank you Gear West and all the experts who assisted me that day!!)

The next ‘gift’ remained a mystery until I saw the sign on the Birkie trail reading; "Elevation 1700 feet". Due to the lack of snow in the Twin Cities, most of my training took place at Hyland and Afton alpine ski hills. As a result, I was prepared for the initial 8 miles of uphill climb!

Finally, February 25th couldn't have been a more beautiful day. I finished the race in 3 hours and 45 minutes...better than I expected for sure!

But the 'spirit' still had more to give! Dazed and confused, I somehow stumbled into the employee entrance of the food tent. I was quickly greeted by one of the volunteers who said, "I'm sorry, this is not an entrance" But my deep (empty) stare into the depth of her soul was enough to quickly adjust the outcome. Her next words were, "Can I get you some soup, ...or real food?", to which I replied, "Soup sounds like real food." Before I left the tent, the ‘Birkie Spirit’ embodied in this volunteer had brought me roles, two bowls a soup and a beer. (I will never forget you.)

Upon leaving the food tent, I was discovered by one of my training buddies, Jed, who escorted me to the Moccasin for a post Birkie celebration.

If you are considering the Birkie for the first time, sign up, and trust in the 'Birkie Spirit'

Monday, March 5, 2012

The Consummate "Professional" By Jennifer Beckman

This was my first Birkie as a college graduate, and let me tell you it was VERY different from my previous experiences. For me, the biggest difference between being a college student athlete and a working girl is as follows - while in school I had all the time in the world and no money, now that I'm working (and coaching) I finally have money, but no time! Previously any free time I had was spent on training for skiing. Upon graduation in May I decided that a year off from training was necessary to recharge myself (both mentally and physically) after 4 years of very intense training, and to acclimate myself to being a full-time employee at Gear West.

I've always been a much stronger classic skier so I registered for my second classic Birkie (I've completed 3 races in total). Unfortunately, I signed up so late that I lost my normal wave seeding and had to start in wave 5. I also worked a grand total of 24 hours at the expo in the 2 days leading up to the race. Needless to say I woke up race morning feeling as if I had already raced 54 kilometers. At this point I was VERY happy to be starting in wave 5.

When I saw Luke (my boyfriend who doubles as my personal race support) for the first time at 21 kilometers into the race I said something along the lines of "I'm so dead right now - I should've done the Korte." Nevertheless I persevered, hip flexors and triceps on fire the entire way through. My skis were absolute rockets with perfect kick throughout the whole race - thanks to Gear West Waxing Crew of Brandan, Kyle, Nate, and Ben for doing such an awesome job! I set myself up for disaster and wound up finishing as the 26th woman overall - not too shabby! I can tell you two things:

1) I will NOT be taking another summer off and

2) I will be registering as soon as I can in June!

My Birkie Story By Matthew Liebsch


The 2012 Birkie was one of the deepest and strongest fields in the history of the race. There were elite skiers from France, Switzerland, Finland, Russia, Latvia, Canada and Norway (I think something like 11 Norwegian elites); plus a multitude of strong American skiers. I was trying not to get nervous or catch “Birkie Fever” before the race as my best results always come when I am relaxed. This year it was hard not to get worked up with all the competition and also the fact I had not raced for 3 weeks… the Mora Vasaloppet was canceled this year due to no snow. I watched live results from the weekend before as the European competition skied very strongly in the Madison SuperTour races.

In the 2011 Birkie, the European racers skied very well and took all the podium spots and placed 5 in the top 6. This year, "Team America" had a plan. Brian Gregg and Tad Elliott both shared ideas on how we needed to have the Americans perform better this year. It was discussed that we did too much work at the front of the race last year and that we needed to break things apart before the finish because many of the Europeans have a strong finishing “kick.”

Race morning I was fortunate enough to ride to the start with Santi Ocariz. He was so pumped for the race and he was certain I was going to have a great race. Upon arriving at the start, I tested skis and did the shortest warm-up of my life - about 20 minutes. The snow at the start was slow due to a dusting overnight. I picked a pair of skis that was good, but I was banking on no new snow on the trail south of OO. When I left my cabin outside of Hayward at 6:00 am there was no new snow. I wanted fast skis late in the race.

The start of the race was anticlimactic this year after last years pole explosion. The group stayed together until we entered the woods at 7km. At the time, just like last year, the strong French skier blasted off the front. No one chased initially but a few kilometers later, the strong Canadian racer Graham Nishikawa, bridged to the Frenchman. I watched from 20th place as those two hooked up, trading leads and skiing quickly away from the group.

In past years I would have chased hard and wasted energy. Although both of the skiers off the front were very strong and I was not 100% sure they would come back. I guess I didn’t want to chase as I wasn’t feeling it at the time and I was waiting for faster snow later in the race (unknown to me it had snowed 1/4-1/2 inch of slow sharp crystals on the entire course after I had left Hayward in the morning). Tad Elliott had multiple trips to the back of the pack to ask me to help him chase down the break. I said each time, “No, don’t worry, it will come back.” I was really thinking to myself "… maybe 50/50." At OO Tad was freaking out as we were getting splits that the leaders were a minute up on the group. Again I thought, "wow, this is going to be hard to close." I was still not feeling it and said, “wait until after Gravel Pit road at 31 kilometers and then we will get them.”

On the way, Brian Gregg took a hard pull to reduce the gap. At 33km I gave Tad the nod and I pulled, he pulled, and I pulled once more and we closed the gap in less than 2 kilometers. Finally feeling good, I blasted past the escapees and tired to crack open the race. We were on a gradual downhill portion of the trail so I was unsuccessful in getting away.

As we approached Mosquito Brook road I knew there was only a few hard climbs left on the course, and I also knew attacks were coming. I took the pace up a notch as we climbed Mosquito Brook Hill. As I expected, Tad jumped very hard and I was prepared to jump in behind him. Brian Gregg jumped with Tad and was so close behind him I though they were sharing the same pair of skis! Way to cover the jump Brian! There was a small gap behind Brian and I tried to fit in someplace. That was not a great idea. I managed to place my pole between Lars Flora’s legs. My pole shattered instantly and I skied the rest of the climb with one pole as the entire group raced away.

As I skied along with one pole, it was bleeding time. I asked many spectators, with poles in the woods for a replacement. They did not understand my yells. At last I gave up on yelling and just skied off the trail and grabbed a pole from behind some spectators. I finally had a pole, although it was too tall, heavy, bendy and the strap would not work for me.

My good friend and former CXC teammate, Santi, asked if I wanted his pole. I said “No, I am okay, my Dad has a good pole for me 5km up the trail.” Santi was having a good race and I didn’t want him to ruin his chances at a good finish. We were maybe 30-45 seconds behind Tad.

5 kilometers later as we approached Highway 77 where my my Dad was waiting, I yelled for my spare race pole. He put his hands up in the air. I forgot my poles were with Swix at a different location. I was completely deflated. I thought my chances at the win, a podium, and even a top 6 (the Birkie pays out to the top 6) were over. Before I knew what was going on, skiing close to me ever since I broke my pole, Santi took off his race pole and was giving it to me. I don’t remember what he said, something along the lines of “Go get em” or “Go win this thing” or “Go catch those guys.” It didn’t matter, the mental, spiritual and physical boost (I had a pole I could ski hard on) was all that I needed.

I entered into some race gear not familiar to me… I was floating down the trail, almost out of body. I caught and passed most of the group as we climbed the last big hill on the Birkie Highway 77 climb. As we entered the fields by Wheeler Road I could see Tad up ahead… he had been out of my sight for a while. I was catching him quickly but I was also running out of gas. I sat up and let others pull. We were not making time on him so as we got on the lake I pulled very hard again.

Half way across the lake I was so close to Tad but again was feeling my chase efforts. I knew, if I continued to close the gap, I would have had zero left in the tank for the race up Main Street. Tad wouldn’t have had anything left as he had played his cards already. I knew Lars and Brian were in the group but also some Canadians and Europeans. A worst case scenario was playing out in my head… American catches American, both are tired, and non-American racers sprint down Main Street to take the podium spots.

I pulled up. I said to the others, “we gotta work together to close to Tad.” No one had the energy to chase down the rest of the gap. I think everyone knew it was about conserving what little energy we had left for one more push up Main Street. I went to the back of the chase group with mixed emotions. I was bummed. My chances at a 2nd American Birkebeiner title were over, but I was also thrilled my fellow racer, friend, training partner and American would win the race.


Good friends Matt and Brian Fight to the finish

Somewhere along the last km of the lake, I started to feel good again, both physically and mentally. I told myself, I don’t want to make this a few hundred meter sprint, so I swung wide and jumped very hard with 1 kilometer to go. I knew with the strong headwind, if I could get a gap it might stick. I had a few second gap but as I hit the soft snow on the beach and Main Street my glutes started to cramp. I just keep my head down and pushed as hard as I could. As I skied closer to the line I was almost certain that racers were going to come pouring by me. To my surprise, I held on to wrap up 2nd place! Once I finished I heard from my wife that my great friend, training partner and fellow Minneapolis resident, Brian Gregg, had finished 3rd, out-sprinting a Canadian and Norwegian. I could believe it; the Americans had swept the podium!

Saturday, March 3, 2012

Birkie Nostalgia by Jan Guenther


It is hard to describe all the emotions that go into my Birkie experience. For me, the event is so wrapped up into everything I love about the sport of skiing, the three decades (yikes!) worth of skiing friends from Illinois, Wisconsin and Minnesota and my career of owning a ski business for over 27 years in both Illinois and Minnesota.

I do feel a bit guilty about becoming so immersed in an “event.” But, it is a benchmark of my kid’s growth and their ski interest (thank goodness there is a Barkie Birkie!); of snowfall; of business and the shop energy spiked by enthusiastic skiers; of my fitness and the nostalgia of years gone by. All are mixed together in one big emotional pile.

For the past two years Gear West has added to my “Birkie (retail) Fever” by organizing a now-growing wax service (over 220 skis!) and managing the ever expanding Swix / Gear West Expo wax booth. The fun of enjoying, supporting, educating and laughing with Birkie customers associated with our services fuels my excitement for the weekend and love of this business.

It’s the humor of the skiers – customers and our very own Gear West folks - that I enjoy so much. Such as our Brian Knutson, Master Ski Selector, Wax Person and Gear West owner who pours his soul onto every kick zone that he prepares for his personal classic race ski customers, or the shoe guy, Speedy, who almost “owned” the 8th wave classic age group due to his early morning diligence of skiing in tiny, continuous circles on the manmade Wirth Park loop. Our wax service bus and mail order guy, Tom Carlson, had the fun of piloting the big ol’‘Barth’ bus transporting hundreds of customer’s skis to Hayward, tearing down the Expo Friday night, recovering from a casted broken thumb, and managed to chop 45 minutes off his previous year’s race. Jenny Beckman, our Marketing Director and Co-Head Coach of Orono High school ski team frantically tried to make the credit card machine work in time for the expo start, and was on her feet selling wax, tools and race enthusiasm to all who needed it for 12 whole hours on both Thursday and Friday. Josh Doebbert, the guy who does the behind the scenes web work while secretly training to beat his boss (me!), yet did not because he lost leg strength on the lake (Josh has not worked at Gear West long enough to develop retail /expo leg muscles. Ari, our quiet but ever so knowledgeable retail sales guy and Hopkins Assistant Ski Coach, now-turned-young-father, encouraged his wife to participate with him in the classic race. Sven, our unflappable mail order man had struggled with thyroid problems in previous years and had concern about it this year, along with the responsibility of making sure the correct waxes left the store and made it to the expo. Finally, my dear friend Lynne Cecil (ancient Birkie winner) who threatened to sabotage my skis, petition me into the second wave, and feed me bad donuts, but I secretly know she would give me the pole off her arm just like CXC's Santi Ocariz did for our Elite, Olympic hopeful employee Matt Liebsch - who continues to break poles and have amazing finishes!


The Birkie makes me appreciate life. It’s the good health and fortunes that we all share, which allow us the time, energy and ability to love, laugh and participate in something that makes us so happy.

Tuesday, January 17, 2012

Gear West Signature Flex Tester

Gear West Signature Flex Tester

Over the past year Gear West has been designing and building the world’s foremost Nordic ski flex tester, and we are pleased to announce that it is now up-and-running! In order to create the Gear West Flex Tester, over $20k in hardware and lots of man-hours have been directed to the project and our final software solution. The technical team includes Gear West employees and former engineers, Matt Liebsch and Geroge Mehr, our friends at Segla LLC, George Stickler and Jim Johnson as well as Software Developer, Jim Walters. Our goal in creating this machine was to unlock the “black box” mystery of cross country ski flex analysis.

Other flex testers on the market use displacement, springs, force sensing resistors or camber length measurements to obtain an approximation of flex. Gear West is using the most accurate resource available… load cells. We are not approximating flex based on secondary parameters or using inaccurate FSRs (force sensing resistors) prone to saturation pressure. Our load cells are accurate within 4 hundredths of a kilogram. This allows our flex tester to discern the slightest variations in flex.

While we have perfected the use of our hands, eyes, traditional flex bench, and single point closure methods for testing skis, our newest tool brings these together in a novel and highly controlled method for analyzing ski flex.

With the Gear West Flex Tester, we can determine the following:
  • The ideal weight range for a ski
  • The absolute quality of flex
  • The characteristics of a given ski, or what conditions in which it will perform best - snow type, track firmness, stability
  • How well pairs are matched
  • The breakdown of flex over the lifespan of a ski

Below are some examples of different flex profiles taken on the Signature Flex Tester:

Soft Cold Profile: Long smooth contact zones with a shorter wheelbase at full skier weight. Minimal pressure, think glass gliding on glass. Minimal tip and tail splay. Peak pressure at full weight occurs on to forward of skier half weight mark.


Hard Track Profile: Shorter contact zones with a long wheelbase at full skier weight. Higher pressure zones, yet smooth transition zones. Minimal tip and tail splay. Peak pressure can occur on, slightly behind, or slightly in front of skier half weight mark.


Wet Snow Profile: Short to medium length contact zones with a short to medium length wheelbase. Average to excessive tip and tail splay... dependent on how wet/soft the snow. Pressure is medium to high with smooth yet abbreviated transitional zones. Peak pressure at full weight occurs behind the skier half weight mark.


Definitions:

Bridge: The open space underfoot that does not make contact. Exception: Classic skis; the bridge will collapse underfoot to make contact, this is how a skier achieves "kick".
Wheelbase: Bridge length underfoot. Can be measured at any applied load.

Contact zone: The gliding zones of the ski... where pressure is applied to sensors/snow.

Peak Pressure: The highest load seen within a contact zone. Skis with peak pressure exceeding 50 lbs in the tip or tail do not possess great gliding properties. Exception: hard track skis can have upwards of 65 lbs pressure in the tail and still perform incredibly.

Skier half weight mark: The location of the front of the bridge when half skier weight is applied.

Transition Zone: An intermediate zone from contact to no contact. Some of the very best skis in the world have very smooth transitional zones.

Tip/Tail Splay: When the ski is compressed, the tip/tail of the ski open up to reduce contact with snow.

* Also seen on Fasterskier.com