Basic Ski Course
Location: Syrtveit, Evje
3rd – 7th February 2014
Recreation Act
- Any person is entitled to access to and passage through cultivated land when the ground is frozen or snow-covered, but not in the period from 30 April to 14 October. However, this right of access does not apply to farmyards or plots around houses and cabins, fenced gardens or parks or other areas fenced in for special purposes where public access in winter would unduly hinder the owner or user.
- The owner or user may, regardless of whether the area is fenced, prohibit passage across gardens, young plantations, autumn-sown fields and newly-established meadow even when the ground is frozen or snow-covered, provided that such passage is liable to cause significant damage.
- The county governor may decide that the period when access to cultivated land is unconditionally prohibited pursuant to the first paragraph shall be shorter or longer than the period from 30 April to 14 October for a specific county or parts of a county.
Introduction
On the 3rd of February 2014 we travelled by bus to Evje for a week of basic ski training. We stayed in a cabin at Troll Aktiv from where we travelled daily to ski areas in the mountains around Evje.
The learning outcome of the trip were to better skiing technique, understand how to prepare the skis for different weather techniques, understand basic first aid skills and what to do in an emergency including survival techniques, understand how to build and use ski activities in order to practice technique and better understand and practice balance, understand how to lead a group in the mountains and how to work as a team and increase distance traveled by ski with some weight.
Being a beginner in skiing the trip for my self was very useful, day one and two were spent going back to basics, we practiced balancing and falling over, this helped me as I always feared falling. We also practiced skating skills, stopping on a hill, turning and heron boning uphill, as the days continues we experienced different ski tours, starting with small distance of 2k, moving to a larger distance of 10k where we climbed up a mountain and skied back down. During the trip we experienced different weather situations and learnt there is no such thing as bad snow, it all depends on how well you prepare the skis.
Ski Technique
Basic Balance
In order to practice basic balance we practiced moving downhill slowly lifting one leg followed by the other focusing us to ski on one leg and hold balance. We then moved on to balancing on alternating legs, then trying to stay on one leg for as long as possible.
Gliding and Skating
When cross country skiing gliding is important as you move much quicker and further in one leg, using less energy to travel further. Your body should be leant forward slightly and knees should be slightly bent, you kick off one leg and slide, then transfer the weight and repeat on the opposite leg (Stoggl, Muller and Lindinger, 2008). Your poles can be used here to help push yourself along, you can use one hand or two depending which you prefer.
Herringbone
The herringbone technique is very useful when climbing up a steep hill with skis. It starts with the skis in a V position, the tail of the skis are together and the tips are apart. Taking small steps up the hill is sufficient and a narrow V will work for a moderate hills while a wide V is needed for steeper terrain. Another tip is to keep your hips forward and use the poles, which should always be behind you, to help push you up the hill.
The Kick Turn
This turn was important for us when skiing up the mountain through difficult terrain. It enables you to turn 180degrees in a small space with ease. To perform this turn you start with one leg lifted in front of you (pic 2), from here you pivot the leg around 180degrees (pic 3) and transfer your weight onto that leg (pic 4), you now follow round with the other leg completing the turn (pic 5)
Telemark turns, jumps
Telemark ski technique is a Nordic Tradition and takes its name from a region in southern Norway, where noted skier Sondre Norheim first developed the technique in the mid-19th century. The talemark stance is important to learn before beginning to practice turns and jumps. The stance is performed on two legs, one leading and one trailing. The heel on the training leg will be raised to allow you to get low. Your weight should be on the front leg but your balance should be centered between both legs. It is important to bend the knees and get down low. In order to turn you must transfer more of the weigh onto the from leg, if you have your right leg forward you will turn to the left, if you have your left leg forward you will turn to the right. It is important to practice this on both legs.
Snow Plough- control speed and stopping
The snow plough is used to control speed and to stop when travelling downhill. It is performed by moving the tips of the skis together and the tails apart, you will begin to slow in this position. Bending the knees more and pushing down on the skis will help you stop. You can also use this technique when turning, to turn right you need to transfer the majority of your weight onto your left ski and visa versa.
Ski Activities
During one of the day trips in groups we used shovels to make ski activities, the activities were made to help with confidence and balance. They were as follows
1: Organ pedals: as the right legs raises on the snow the left legs dips in the snow and visa versa. This activity was used to practice bending the knees at different time as well as balancing.
2: Up and Down over humps: here both legs go over the humps together, raising and sinking, this technique was used to practice bending the knees up and down as well as to practice balancing.
3: Ski jump: here we used the telemark technique to try a small ski jump, we were practicing to telemark and land with a telemark turn.
Ski Preparation
On the first day before we did any skiing we had a lecture ski preparation. Here we learnt about different types of wax and what wax to use in different weather conditions and how apply it to the skis. The most important thing about back country skiing is GRIP!
Types of wax:
Green: Used in very cold temperatures but can also be used over the whole ski as a glide wax. It should be applied 3 times as a base layer.
Base: This wax is used on the middle 3rd of the ski when glide wax is not being used. It used as a grip wax and should be applied 3 or 4 times.
Blue: This is also a grip wax, it is used when temperatures drop below -5degrees. 3 layers should be applied on top of the base wax.
Red: this is again a grip wax and is used when temperatures are around 0degrees. 3 layers should be applied.
Purple: purple wax is a mixture of blue and red wax, this is used when temperatures are between 0—5 degrees. This is the wax we used mostly on the ski trip as temperatures were around -2. You apply this wax in layers and mix the two waxes together in a circular action. 3layers should be applied in total.
The layers of wax on a well waxed ski should be clear. If the wax is not working great then you should first lengthen the grip zone. If it still isn’t working mix in the next wax temperature (the next softest) using the circular action.
When there is old snow on the ground, snow that has been through a composition change (melted and re-frozen), you should use Klister. Klister is in a gel form and sets with temperature change. There are different types of Klister wax but the colours are the same as the normal wax. The wax should be applied to the ski in the same middle 3rd in small strokes and spread using the palm of your hand (see picture).
You can also put skins onto the bottom of your skis, this will help grip in steep terrains and in deep snow however you cannot use skins with klister as they will not stick to the skis.
First Aid and Mountain Survival
First aid and mountain survival is important when out in the field especially in extreme conditions. First Aid focuses on teaching people how to make major differences in critical situations (Langmuir, 2013). During our first aid lecture we were shown how to build and emergency stretcher from rope and skis or tree branches. We were also shown how to make neck braces and arm/ leg protection for broken bones when using a Sam splint. We were also given a talk on what should be included in your first aid kit, especially when you are the leader. An important factor for first aid is being prepared, important first aid kit content is as follows:
Latex gloves
Bandages
Plasters (various sizes)
Scissors
Insulation blanket
Rope
Triangle bandage
Small gauze pads
Gauze roll
Note pad and pen
Tape
Butterfly clip
Alcohol wipes
Cold packs
Duck tape
Super glue
Sam Splint 
Day Pack, Contents and Packing
When skiing in mountain areas it is essential to carry a day pack with everything you may need. Day pack contents should include:
Food
Drink (preferably hot/warm water as it helps to keep your core warm)
Extra warm layers of clothing
Spare hat and gloves (incase the others get wet)
Shovel (incase of avalanche)
First aid kit
Matches/ lighter
Mobile phone
Map of the area/GPS
Plastic Bag/ waterproof bag
Knife (to prepare wood for a fire whilst having lunch or in an emergency to create warmth)
Rope (in case of injury/help in difficult areas/whiteout)
When organizing the day bag heavy objects should be placed closest to your back and loswer down the back pact to help with balance. A plastic bag or waterproof sack should be placed inside the bag before anything else is put in to keep all the contents dry.
Reference
Langmuir, E. (2013) Mountaincraft and Leadership, Mountain Training England and Mountain Training Scotland.
Stoggl, T. Muller, E. and Lindinger,S. (2008) Biomechanical comparison of the double-push technique and the conventional skate skiing technique in cross-country sprint skiing. Journal of Sports Sciences, 26:11, PP 1225-1233.