The Best Race in the Greatest Place!
FESTIVAL: Feb 2-5, 2017 BMT: SAT • FEB 4 Town Sprints Expo 42nd Boulder Mountain Tour Demo Day
bouldermountaintour.com
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FIND YOUR BALANCE
BEST OF LUCK TO ALL BOULDER MOUNTAIN TOUR COMPETITORS! Pursue your cross country ambitions at our exceptional ski academy for day and boarding student-athletes while preparing for college and beyond. Please contact Jonna Mendes, Program Director, at 208.720.0512 or
[email protected] | www.sunvalleyskiacademy.org
TABLE OF CONTENTS 3 Event Schedule 4 Galena Shuttle Schedule 5 Map of Ketchum & Sun Valley 6 Map of Nordic Ski Trails 8 Fat Bike Diamondback Revenge 9 BCRD Ski the Rails, Galena and the Trails Winter Benefit, and Nordic Festival Trail Pass Information 10 Boulder Ski Pass 12 Interview with Caitlin Gregg 14 Interview with Mel and Grace Dyck 16 Deedra Irwin: Common Muscle Imbalances in Skiing 17 NordicTown USA Expo and BMT Race Packet Pick-Up, BMT Course Inspection 18-20 Zions Bank Boulder Mountain Tour 21-22 15K Half Boulder Mountain Tour 23 Banff Mountain Film Festival 24 Rogan Brown: The Power of Pacing 26 Mary Rose: Best Workout to Get Sharp for Racing 28 Matt Gelso: Perspective and Focus 30 Annie Pokorny: What Not to Wear: Pro Tips on How to Dress for the Weather for XC Skiing 32 Cole Morgan: Maintaining Strength Throughout the Race Season 35 Nordic Demo Day 36 Kelsey Phinney: Activating Muscles Pre-Workout 38 Galena Lodge: A History of Community 39 Board & Staff and 2018 Dates 40 Thank You to Our Sponsors
NordicTown USA Welcomes You!
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n behalf of our title sponsor, Zions Bank, and the BMT Board of Directors, we welcome you to the Boulder Mountain Tour and Sun Valley Nordic Festival. For our local athletes, this is the most prestigious event of the year for earning bragging rights. And for our out of town racers, it is truly a great time of year to be in Sun Valley. Come see why we enjoy the designation of NordicTown USA. You’ll want to arrive on Thursday to take advantage of the BOULDER PASS to access over 200 kilometers of meticulously groomed Nordic trails. In the afternoon, check out the Boulder Mountain Tour Opening Ceremony and NordicTown USA Sprints, as top racers go head to head in a sprint relay format. On Friday, pick up your BMT race packet and browse the Expo at the brand new Limelight Hotel on main street Ketchum. Saturday kicks off the 42nd Zions Bank Boulder Mountain Tour in beautiful Senate Meadows near Galena Lodge north of Ketchum. Hot soup and cookies await you at the finish while you cheer on fellow racers as they come across the line. The BMT Awards ceremony tops off the day. The raffle prizes are amazing, thanks to the generosity of our sponsors, but you must be present to win. Come mingle with comrades and test your luck in the drawing. Sunday is the day to enjoy the trails and try out some new gear at Demo Day, at the Sun Valley Nordic Center. Be sure to save some time to visit our local shops and restaurants. However you choose to visit Sun Valley, we hope you have a memorable time. Good Luck! Kelly and Glen Allison | Boulder Mountain Tour Race Directors
Program design by Judy Stoltzfus of Judy’s Design House Photography courtesy of Nils Ribi, Glen Allison Maps courtesy of Evelyn Phillips To advertise in the 2018 Sun Valley Nordic Festival program, or if you have a story idea, please contact
[email protected]
The Sun Valley Nordic Festival is a non-profit organization. Our mission is to promote Wood River Valley skiing and lifestyle to benefit the sport and community. bouldermountaintour.com | nordictownusa.com | 1
2017 Sun Valley Nordic Festival
Zions Bank Boulder Mountain Tour EVENT SCHEDULE January 28 - February 5 bouldermountaintour.com
nordictownusa.com
Check website for up-to-date information and times. See the Boulder Mountain Tour Facebook page. Date
Event
Venue
Time
Hosted by
Friday 1/27
Fat Bike Diamondback Revenge
Sun Valley Nordic Center
2:00-5:00PM
Sun Valley Nordic Center
Saturday 1/28
Fat Bike Diamondback Revenge
Sun Valley Nordic Center
10:00AM-1:00PM
Sun Valley Nordic Center
Ski the Rails
Wood River Trail from Ketchum to Hailey
10:00AM
Blaine County Rec District (BCRD)
Galena and the Trails Winter Benefit
Sun Valley Inn, Limelight Room
5:30PM
Blaine County Rec District (BCRD)
$49 Nordic Festival Trail Passes available For Friends and Family of BMT racers.
Backwoods Mountain Sports, The Elephant’s Perch Valid Sturtevants, Sturtos in Hailey, Galena Lodge Jan 28-Feb 5 Sawtooth Natl. Rec headquarters, Sun Valley Nordic Center in Sun Valley
Wednesday 2/1 BMT Registration closes tonight Thursday 2/2
BCRD & Sun Valley Company
9:00PM
BMT Race Directors
BMT racers, pick up your Boulder Pass! Show your BMT race receipt for 4 free days of skiing. Details in program.
Pick-up locations: Backwoods Mountain Sports, The Elephant’s Perch, Sturtevants, Galena Lodge, Sawtooth Natl Rec headquarters & Sturtos/Hailey
Valid Feb 2-5
BMT organizers & BCRD
NordicTown USA Town Sprints Boulder Mountain Tour Opening Ceremony
Downtown Ketchum, across from the Post Office
3:00-5:30PM 4:15PM
Sun Valley Ski Education Foundation BMT organizers
Boulder Mountain Tour Race Packet Pick-up and NordicTown USA Expo
Limelight Hotel - Main Street, Ketchum
10:00AM-8:00PM
BMT organizers and Limelight Hotel
Banff Mountain Film Festival
nexStage Theatre - Ketchum
6:00-10:00PM
Friends of the Sawtooth Avalanche Center
42nd Annual Zions Bank Boulder Mountain Tour
Harriman Trail - Galena to SNRA
10:00AM
BMT organizers
Half Boulder Mountain Tour
Baker Creek to SNRA
approx 11:30AM
BMT organizers
Awards Ceremony
Sun Valley Inn, Sun Valley
5:30-7:00PM
BMT organizers
Banff Mountain Film Festival
nexStage Theatre - Ketchum
6:00-10:00PM
Friends of the Sawtooth Avalanche Center
Sunday 2/5
Demo Day
Sun Valley Nordic Center
10:00AM-2:00PM
Sun Valley Nordic Center
Monday 2/6
Banff Mountain Film Festival
nexStage Theatre - Ketchum
6:00-10:00PM
Friends of the Sawtooth Avalanche Center
Friday 2/3
Saturday 2/4
bouldermountaintour.com | nordictownusa.com | 3
Galena Shuttle - NEW! Ride and Glide Shuttle – Ketchum to Galena Lodge
Dates of service: Dec 22, 2016 – Feb 5, 2017 Thursday – Sunday Fares: $5 one-way • $8 roundtrip • $3 one-way for points between SNRA & Galena NORTHBOUND - Ketchum to Galena Lodge Dep #1 Dep #2 Dep #3 Ketchum-Visitor Center, Sturtevants, 6th St (across from Backwoods Mountain Sports) and Knob Hill Inn 9:45 AM 11:45 AM 2:00 PM SNRA parking lot 10:00 AM 12:00 PM 2:15 PM Baker Creek parking lot - south end near bathrooms 10:10 AM 12:10 PM 2:25 PM Prairie Creek Trailhead 10:15 AM 12:15 PM 2:30 PM Galena Lodge 10:30 AM 12:30 PM 2:45 PM
SOUTHBOUND - Galena Lodge to Ketchum
Dep #1
Dep #2
Dep #3
Galena Lodge 10:45 AM 12:45 PM 3:00 PM Prairie Creek Trailhead 11:00 AM 1:00 PM 3:15 PM Baker Creek parking lot - south end near bathrooms 11:10 AM 1:10 PM 3:25 PM SNRA parking lot 11:20 AM 1:20 PM 3:35 PM Ketchum - 10th St (across from Knob Hill Inn), 11:35 AM 1:35 PM 3:50 PM Backwoods Mt Sports, Wells Fargo and The Elephant’s Perch Subject to change. Please go to www.mountainrides.org for current information.
Cross Country Ski Specialists
40 YEARS STRONG!
LOCATED IN THE CENTER OF KETCHUM Corner of East Avenue and Sun Valley Road
208-726-3497 • www.elephantsperch.com 4 | bouldermountaintour.com | nordictownusa.com
LAKE CREEK TRAINING CENTER
TO SAWTOOTH NATIONAL RECREATION AREA, GALENA LODGE, SAWTOOTH VALLEY STANLEY RO
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OPENING CEREMONY & NORDIC TOWN USA SPRINTS
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BOULDER MTN TOUR AWARDS CEREMONY
CAROL’S DOLLAR MT. LODGE
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NORDIC FESTIVAL VENUE WOOD RIVER TRAIL
ST. LUKE’S HOSPITAL TO HAILEY & AIRPORT 11MILES TO BELLEVUE 14 MILES TO TWIN FALLS 81 MILES TO BOISE 152 MILES
0
1 MILE
75
©2013 E. B. PHILLIPS
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Dogs Allowed
Level of Difficulty
T=Traditional / S=Skating
F=Fee Trail / D=Donation
PARK CREEK
Trail Distance - Kilometers
In the Wood River & Sawtooth Valleys
North Valley Trails are user FEE Trails. DAY Passes available at: Backwoods Mt. Sports, Elephant’s Perch, Sturtevants, SNRA Headquarters and Galena Lodge. SEASON Passes available online at www.bcrd.org or by calling BCRD at 208-578-BCRD (208-578-2273).
Miles from Ketchum
NORDIC SKI TRAILS
N O R T H V A L L E Y TR A I L S Blaine County Recreation District Grooming Hotline: 578-XSKI (9754)
G ALENA
24 50 T/S F
8K All
P RAIRIE CREEK
18
8
T/S F
No
B ILLY'S BRIDGE
18
8
T/S F
Yes ●
HARRIMAN TRAIL
Galena to Easley Easley to SNRA
22 14 T/S 14 13.5 T/S
F F
No Yes
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■
●
N ORTH FORK
7
T/S F
Yes ●
L AKE CREEK
3 15.5 T/S F
No All
CROY NORDIC
4
12
9
T/S F
1K
●
S A W T O O T H V A L L E Y TR A I L S Sawtooth National Recreation Area. 727-5000
PARK CREEK
65 16 T/S D
Yes ●
A LTURAS LAKE
34 14 T/S D
Yes ●
W O O D R I V E R TR A I L Blaine County Recreation District. 578-2273
W OOD RIVER TRAIL
0
30 T/S D
Yes ●
1
41 T/S F
4K
O T H E R A R E A S K I TR A I L S SUN VALLEY NORDIC 622-2250
ALTURAS LAKE
GALENA TRAILS
BILLY’S BRIDGE
NORTH FORK
HARRIMAN TRAIL
S.V. NORDIC
PRAIRIE CREEK LAKE CREEK
Groomed Ski Trail Snowshoe Area Groomed SnowmobileTrail Snowmobile Area Parking Area Yurt GROOMING HOTLINE 208-578-XSKI (9754) www.bcrd.org North Valley Trails, The Harriman Trail and Galena Lodge are projects of the Blaine County Recreation District in partnership with the Sawtooth National Forest. ©2013 E.B. PHILLIPS.
The Sun Valley Nordic Festival is offering a $49 all-inclusive nine-day Festival Trail Pass. The pass includes the entire trail system from Bellevue to Galena Lodge, the Sun Valley Company’s Nordic Trails, and the Sawtooth Valley trails. The pass and day passes are available at the following locations: HAILEY: BCRD Community Campus, Sturtos Hailey KETCHUM: Backwoods Mountain Sports, Elephant's Perch NO. of KETCHUM: SNRA, Galena Lodge
6 | bouldermountaintour.com | nordictownusa.com
WOOD RIVER TRAIL
Blaine County Recreation District
CROY NORDIC
All
Proud to bring 160km of groomed Nordic trails to Nordic Town USA!
www.bcrd.org
125 km of world-class ski trails • ski shop • snowshoe tours charming day lodge with sundeck • fresh baked goods and espresso hearty lunches • Nordic ski school • overnight yurts with dinner delivery
Open daily 9am to 5pm • 24 miles north of Ketchum on Highway 75 on the North Valley Trails
726-4010 • www.galenalodge.com bouldermountaintour.com | nordictownusa.com | 7
FRIDAY • JAN 27 & SATURDAY • JAN 28
Fat Bike Diamondback Revenge Friday, January 27, 2017, 2-5pm Saturday, January 28, 2017, 10am-1pm Sun Valley Nordic Center Fat Bikes are back again at Sun Valley Nordic Center, we present you the FAT BIKE DIAMONDBACK REVENGE – arguably the most spectacular ride ever. Come to Friday’s expo and take a spin around the course on your own bike or test ride one of the fat bikes from our local shops. Expo and race registration and bib pick up from 2pm-5pm on Friday at the Sun Valley Nordic Center. Test your skills and stamina on Saturday, January 28, 2017. Choose from 6.5km or 13km options (1 or 2 laps around Diamondback and Whiteclouds loops). Awards and fun on the deck. For more info or to register call or email Ivana 208.622.2250 or 208.721.8340 or
[email protected]. Race starts at 10am, Saturday registration 8am-9am (late fee of $5 applies). Photo: Cody Haskell
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SATURDAY • JAN 28
Galena and the Trails Winter Benefit Saturday, January 28, 2017 5:30-10:00pm Sun Valley Inn, Limelight Room
A
gala event held in support of Galena Lodge and the Trails. The celebration includes a three-course dinner with wine, an extensive and fabulous silent and live auction, Stand for Galena paddle raise and live music and dancing with the High Street Band. Join the BCRD and Nordic community for this wonderful event and help raise crucial funds to support the maintenance and future of Galena Lodge and the Trails. A great kick-off to the annual Sun Valley Nordic Festival Week!
Ski the Rails Saturday, January 28, 2017 10:00am start, with aid stations open until 1:00pm BCRD Wood River Trail & Sun Valley Brewery Start at Serenade Lane in Ketchum or anywhere on the Wood River Trail System. Finish at Myrtle Street in Hailey Lunch available at the Sun Valley Brewery in Hailey. Live Music!
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oin us for a cross-country ski tour along the Wood River Trail. Grab your family, friends, visitors and even your dog. Learn about the history of the famous Wood River Trail from a local’s perspective. Aid stations along the way will keep you energized to the end of the tour.
This is a FREE community event. Questions? call Janelle at 208 578-5453 or email
[email protected] Visit bcrd.org for information on other trails in our area.
To reserve your seat go to bcrd.org/galena-winter-benefit Questions? Contact Megan Stevenson at 208 578-5459 or
[email protected]
Nordic Festival Trail Pass available Nine days for $49! Valid January 28 - February 5, 2017 For Friends and Family of Boulder Mountain Tour racers, the Blaine County Recreation District is again offering the $49 Nordic Festival Trail Pass, valid January 28 – February 5, 2017. Pass holders will have access to 200 kilometers of BCRD terrain, plus an additional 41 kilometers of trails at the Sun Valley Nordic Center, in Sun Valley. A pretty amazing deal considering a regular day pass is $17! Passes can be purchased at the following local merchants as well as the Sun Valley Nordic Center in Sun Valley: HAILEY: Sturtos KETCHUM: Backwoods Mountain Sports, The Elephant’s Perch, Sturtevants NORTH OF KETCHUM: Sawtooth National Recreation Area headquarters, Galena Lodge For information on current trail conditions: Call the Grooming Hotline at 208 578-XSKI (9754) or Visit wintertrailink.bcrd.org/grooming-report bouldermountaintour.com | nordictownusa.com | 9
THURSDAY • FEB 2
Boulder Pass available
For ALL registered Boulder Mountain Tour racers Valid February 2 – 5, 2017 Race day is free but we’ve got you covered for Thursday, Friday and Sunday too! The “Boulder Pass” will give you access to over 200 kilometers of Nordic trails managed by the Blaine County Recreation District (BCRD). The Boulder Pass will not give you access to the Sun Valley Nordic Center trails. Passes are valid February 2 – 5, 2017. Pick up your Boulder Pass by taking your Boulder Mountain Tour – imATHLETE race confirmation receipt to any of the following local merchants: HAILEY – Sturtos KETCHUM – Backwoods Mountain Sports, The Elephant’s Perch, Sturtevants NORTH OF KETCHUM – Sawtooth National Recreation Area headquarters, Galena Lodge *IF YOU MAILED IN YOUR 2017 BMT REGISTRATION, you will receive an email confirmation from imATHLETE to obtain your pass.
THE BOULDER PASS IS FOR REGISTERED 2017 RACERS ONLY! For Family and Friends of BMT racers, please see Nordic Festival Trails Pass information. For information on current trail conditions: Call the Grooming Hotline at 208 578-XSKI (9754) or Visit wintertrailink.bcrd.org/grooming-report
10 | bouldermountaintour.com | nordictownusa.com
THURSDAY • FEB 2
NordicTown USA Sprints & Boulder Mountain Tour Opening Ceremony Thursday, February 2, 2017 3:00 pm – 5:30 pm Corner of 4th St and 2nd Ave, across from the Post Office Downtown Ketchum
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he NordicTown USA Sprints provide skiers a chance to go head to head in a two-person sprint relay format. The event features top racers from across the US, as well as, US Paralympic athletes and Sun Valley Ski Education Foundation junior skiers. A very exciting spectator event not to be missed. Come cheer on the Teams!
Main Event Format: Skate Technique, Two–person Co-ed teams. 1 leg = 2 laps of the sprint course. Race length = 8 legs. Eight legs per team, each skier completes 4 legs. Course: Multiple laps on a 400-meter oval. Seeding: Teams will be seeded by adding overall USSA points of both team members or by using past BMT results. Registration: At the Start Line- 3:00 pm – 4:00 pm. Entry forms at the Start Line. Main Event Entry Fee to compete for Prize Money: $20/ team. Para and Youth: Free. SCHEDULE: 3:00 PM 4:15 PM 4:30 PM 4:45 PM 5:00 PM 5:15 PM
Registration & Bib pick-up opens. Boulder Mountain Tour Opening Ceremony Youth Mass Start: 1-lap event Youth Mass Start: 2-lap event Paralympic Race: 2-lap event Main Event: Team Event Relays
PRIZES: 1st Place - $300 2nd Place - $200 3rd Place - $100 For more information, contact Rick at 726-3899 or
[email protected] Thanks to the City of Ketchum, Sun Valley Center for the Arts, and BCRD for their support. bouldermountaintour.com | nordictownusa.com | 11
CAITLIN GREGG
It’s hard to keep up with Caitlin Gregg Interviewed by Ellen Gillespie
B
etween running with inner city Minneapolis kids as part of the Loppet Foundation, showing them how to make a Cat’s Cradle as part of the Boys & Girl’s Club, and teaching them the joys of a healthy lifestyle while volunteering for In the Arena, she also works with the Special Olympics and inspires girls through Fast and Female and Girls on the Run. Oh, yeah, and there’s the skiing too. The reigning queen of the Boulder Mountain Tour is the only skier, male or female, to win four American Birkebeiners, including a win while skiing on a broken toe. In Falun, Sweden in 2015 she and Jessie Diggins took home historic silver and bronze medals, the best finish ever by the US team at World Championships. As any skier knows, this only comes from relentless training. Caitlin and her husband Brian, a five-time SuperTour champion and fellow Olympian, start their season in Canmore in October and strategically plan their races and training from then on. The Boulder Mountain Tour is part of that plan. “I love racing at altitude,” says Caitlin. “Races at altitude are more nuanced when you train at sea level. It’s a big awakening when you go up a big hill and then don’t recover the way you normally would.” Plus, she adds, “the BMT course is hard to beat. It’s just gorgeous.” She and Brian come to Sun Valley early and try to spend an entire week to take advantage of all the skiing available. “We ski up and down the BMT course,” she says, even hitchhiking back occasionally. “Galena is so much fun, so many trails. The Sun Valley Nordic trails meandering up the valley are just spectacular.” But it’s not all work and no play. “Ketchum has great restaurants for a small town,” she says, “and such good cultural offerings for being in a pristine mountain area.” She and Brian also love racing in the Town Sprints, and adds that “the BMT is awesome training for the Birkie.”
Come March, when the Greggs head to the World Championships in Finland, it will be Marit Bjorgen, Theresa Johaug, Krista Parmakoski and the talented US trio of Kikkan, Liz and Jessie who will find it hard to keep up with Caitlin in her favorite race, the 30K skate. She is hoping to once again bring a World Championship medal home, so make sure to wish her luck when you see her at the BMT.
CAITLIN’S TIPS FOR THE BMT • Start off strong to get in a good spot but don’t go under. Keep the altitude in mind. • The course narrows after the start, which makes it a beautiful trail but also makes it tricky to pass. Scout out the trail in advance to find places where you can pass. • Drafting is your friend in a fast, mostly downhill course like this one. • Don’t wait until you get thirsty or low-energy to drink and/or take gels. I take feeds in the first 5K and throughout the next 15K, and then drop my pack for the last 10K. • The finish is awesome but it comes up fast. Know where the 400m, 300m and 200m marks are because you come out of that wooded area for the final stretch and the finish is right there. • Enjoy the race! It’s a great atmosphere. Caitlin and Brian Gregg live and train in Minneapolis. You can follow them on Facebook as Team Gregg.
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FAMILY OWNED AND OPERATED FOR THREE GENERATIONS
KETCHUM Giacobbi Square 726.5668 HAILEY Alturas Plaza 788.2294 BELLEVUE Main Street 788.7788
www.atkinsons.com
bouldermountaintour.com | nordictownusa.com | 13
MEL & GRACE DYCK Interviewed by Ellen Gillespie
Let the story of the Dycks serve as a cautionary tale to anyone who thinks they can breeze into Ketchum, race the Boulder Mountain Tour, and amble back home unchanged.
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race and Mel Dyck traveled to Ketchum from their home in Winter Park, Colorado to ski the Boulder Mountain Tour for the first time in 2000. They loved it. Over the next decade they came earlier and stayed longer. “Every time we came we looked around and thought, oh, man, it would be nice to live here’” said Grace. In 2010 they finally made their dream come true when they moved to Hailey. “Once we got here we realized how much more there was here than meets the eye,” said Mel. “There is a terrific Nordic culture here and enthusiasm for the sport.” He also points out that there are lots of other skiers their age, and quite a few female skiers. “In some races the women outnumber the men,” said Mel. “You don’t see that anywhere else.” He attributes it to Muffy Ritz and her all-women skiing program in which Grace participates. “Vamps gets so many women into the sport,” he said. The Dycks did not start skiing until they were in their forties, but they have more than made up for it since then. “We treasure every day on skis,” said Mel, which means they enjoy many treasured days; since moving to the Wood River Valley they have managed to get out on the trails on average about 120 days a winter. Not only has this helped them improve their time in the Boulder Mountain Tour each year (slightly, Grace qualifies), but it has also helped them with their sum-
14 | bouldermountaintour.com | nordictownusa.com
mer sports. Grace, a runner, came out on top of the Boise Fit-One Half Marathon this year when the runners were age graded. And Mel came home from the U.S. Masters Swimming Championships this summer with a National Championship in the 1500 freestyle and as runner-up in three other events. His performance placed him just shy of making the World Top Ten in masters swimming. In addition to cross-training, Mel credits his performance to a “hard taper,” something BMT skiers can take note of. “I tapered for two weeks prior to the race,” said Mel. “It was hard. I felt crabby. My first time back in the pool for a warm-up felt terrible. But then in my first race I felt like Superman.” The Dycks will be racing the BMT again this year. “They do such a good job on the trail,” says Grace. “And the race is a nice size, and well-organized.” Make sure to clear a path for them; after all, they need to best their time again, even if only slightly. WARNING: Skiing the BMT may result in frequent urges to relocate to the Wood River Valley. Symptoms include dreaming of the beautifully groomed trails, boring friends with stories about your trip to Sun Valley, and finding inadequacies in your current place of residence and/or skiing trails. If these symptoms persist, contact a local realtor immediately.
imsnordic.com
SUN VALLEY GOLD TEAM
Common Muscle Imbalances in Skiing By Deedra Irwin
I
recently participated in a Movement Chain Assessment with the Bellin Sports Medicine team in Green Bay, Wisconsin. They were able to analyze my hip, spine, knee, ankle, and head movements while I was running on a treadmill. This allowed them to help me see some of my muscle weaknesses/imbalances in action. In sports like skiing and running even the slightest imbalances between major muscles and support muscles can cause decreases in performance and increases in the rate of injury and soreness. Endurance sports like Nordic skiing have very repetitive motions in which an athlete’s tendency to create muscular imbalances increase because of the overuse and overdevelopment of certain muscle groups. In Nordic skiing a lot of the muscles that get overused include quadriceps, back, shoulders, etc. and a lot of the muscles that don’t get enough neuromuscular training or use include the core, hips, and the gluteus. This is why resistance training and specific targeting of those main support muscles is key to making sure you can hold your technique through a long race such as the Boulder Mountain Tour or the American Birkebeiner. I’m guilty of having all the major weaknesses and imbalances I mentioned above. My glutes don’t fire when I ski causing my hip to drop and collapse which is not ideal when you are trying to ride your ski for an efficient V2. However, since I got these really simple strengthening and neuromuscular training exercise from my PT back home I have noticed a huge difference in my leg power and use, AND it’s only been a month! In this article you can see a few pictures of simple band exercises that will help to fire and strengthen your hips and glutes. More exercises can be found either online or talk to your Personal Trainer or Physical Therapist for more ideas. Here is my favorite one to get you started on firing those muscles! SQUAT HOLD WITH BAND AROUND KNEES Get into squat position and push your feet outwards like you are trying to split the floor. That butt muscle that’s starting to burn?… That’s called the Gluteus medius, a commonly weak muscle. This muscle is huge for your skate and classic push phase. Training this muscle helps to make sure you can glide longer on each ski and ensure that your hips don’t collapse when you push off to the other side. (Hold for 30 sec to 1 min) 16 | bouldermountaintour.com | nordictownusa.com
Thera-Band Loop Lateral Walk (Monster Walk) Strengthens the hips and knees Begin with a 12” Band Loop wrapped around your thighs, just above the knees. Slightly bend your hips and knees into an athletic position. Keep your back straight and take several steps forward laterally against the band. Step backward to your starting position.
Thera-Band Loop Hip Abduction in Standing Strengthens hip abductors Stand with a 12” Band Loop around your ankles. Kick leg outward while keeping knee straight. Use support as needed to maintain an upright trunk. Hold and slowly return extended leg.
Thera-Band Loop Hip Rotation Plus Abduction in Side Lying Strengthens hips Lay on your side with a 12” Band Loop around your knees. Push the bottom knee into the mat while lifting the top knee against the band. Hold and slowly return the top knee to the lowered position.
Deedra Irwin is a graduate from Michigan Tech and is entering her second year with the SVSEF Gold Team. She has represented the US at World U23 Championships and has also posted numerous top running results.
FRIDAY • FEB 3
NordicTown USA Expo and BMT Race Packet Pick-Up Friday, February 3, 2017 • 10:00am-8:00pm Limelight Hotel, Main Street - Downtown Ketchum
A
ll Boulder Mountain Tour and Half Boulder entrants will need to pick up their race packets at the NordicTown USA Expo. Racers will receive their bibs, timing chips, race-morning details, the coveted BMT souvenir race hat, sponsor freebies and promotional materials, plus an awesome race duffle to transport clothing from the start to the finish of the race.
D PLEASE NOTE the NEW LOCATION!!!! The Limelight Hotel will host the 2017 NordicTown USA Expo. Pick up your packet and browse the Expo, featuring over 20 local vendors and industry sponsor booths. Listen to music in the Hotel lounge and “talk race” with your fellow competitors.
BMT Course Inspection Friday, February 3, 2017 until 4:00pm Stop by Lizzy’s Fresh Coffee on your way north. 971-4 N Main Street, Ketchum
special event
COFFEE FRIDAY!
FEB 3rd
ROASTERIE & COFFEE BAR OPEN FROM 8am - 4pm handcrafted coffee to enjoy at the bar or to go tour the roasterie | free tasters buy freshly roasted BMT Race Roast & signature coffees
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Fit, Fun Fabulous bouldermountaintour.com | nordictownusa.com | 17
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Zions Bank Boulder Mountain Tour The Best Race in the Greatest Place!
Saturday, February 4, 2017 • 10:00am • Galena Lodge to SNRA We are honored to have Zions Bank as our TITLE SPONSOR! The Zions Bank Boulder Mountain Tour, now in its 42nd year, attracts close to 1,000 participants of all ages and abilities from throughout the US and abroad. The “BMT” is a point-to-point 34-kilometer cross-country ski race staged in some of the most spectacular scenery in the west. DESCRIPTION
The Boulder Mountain Tour starts in beautiful Senate Meadows near Galena Lodge. The 34 km course follows the Senate Meadows loop until it crosses Highway 75 and merges with the Harriman Trail. The terrain is gently rolling and has an overall elevation drop of 1,100 feet to the finish line at the Sawtooth National Recreation Area (SNRA) headquarters north of Ketchum. The race is designated as an open skate race. However, a classic track is available.
REGISTRATION
• Registration officially closes on Wednesday, February 1, 2017, at 9:00 pm • Or when the 34 km racer count reaches 800. • No race day registrations will be accepted. • Please go to bouldermountaintour.com to enter.
TRAIL PASSES - Race day is free but we’ve got you covered for
Thursday, Friday and Sunday too! New this year, the “Boulder Pass” will give you access to over 200 kilometers of Nordic trails managed by the Blaine County Recreation District (BCRD). Passes are valid February 2-5, 2017. Pick up your Boulder Pass by taking your Boulder Mountain Tour – imATHLETE race confirmation receipt to any of the following local merchants:
18 | bouldermountaintour.com | nordictownusa.com
Ketchum: Backwoods Mountain Sports, The Elephant’s Perch and Sturtevants Hailey: Sturtos North of Ketchum: Sawtooth National Recreation Area headquarters (SNRA) or Galena Lodge. *IF YOU MAILED IN YOUR 2017 BMT REGISTRATION, you will receive an email confirmation from imATHLETE that you may use to obtain your pass.
THE BOULDER PASS IS FOR REGISTERED 2017 RACERS ONLY! For Friends and Family, the $49 Nordic Festival Trail Pass will be available January 28 – February 5, 2017. NF Trail Pass holders will have access to the same 200 km of BCRD terrain as Boulder Pass holders, plus an additional 41 km of trails at the Sun Valley Nordic Center, in Sun Valley. Passes can be purchased at all local merchants listed above in addition to the Sun Valley Nordic Center in Sun Valley.
FRIDAY COURSE INSPECTION
• The course will be open for inspection on Friday, February 3rd until 4:00 pm. • Your Boulder Pass will be required on the trails.
BMT | 41
RACE PACKET PICKUP Friday, February 3 • 10:00am - 8:00pm. PLEASE NOTE the NEW LOCATION!!!!!
• Pick up your race packet and browse the NordicTown USA Expo in the newly opened Limelight Hotel - Main Street, Ketchum. • Relax and “talk race” in the Hotel lounge. The Boulder Mountain Tour Expo features over 20 local vendors and event sponsor booths. Come check it out! • If you are arriving in town after 8:00 pm, you may pick up your bib and race bag at Galena Lodge from 8:00 am - 9:00 am on race morning or ask a friend to pick up your packet for you on Friday. Please supply them with a signed note giving your permission.
SATURDAY BUSES
• Shuttles will transport skiers from Hemingway Elementary School, located on 8th Street in Ketchum, to the start at Galena Lodge and back to Ketchum from the finish. • There is absolutely NO PARKING AT GALENA LODGE. Violators will be banned from the BMT for LIFE! Not really, but please comply with this request.
BUS SCHEDULE – Saturday, February 4
• Hemingway Elementary School to Galena Lodge from 7:00 am – 9:00 am. Buses will depart as they fill. Elite and 3rd and 4th wave skiers will be given priority boarding until 7:45 am. All remaining waves can board from 7:45 am until 9:00 am.
Spectators are welcome to join racers on the bus to Galena Lodge. • Galena Lodge to the finish at SNRA There will be 3 spectator buses departing from Galena Lodge to the finish: 10:15 (This will be the bus to catch if you want to see the Elite finishers). 10:45 11:15 (This will be the last bus). • Return shuttles from the finish to Hemingway Elementary Buses will leave, approximately, every 20 minutes from 12:00 pm until 4:00 pm. There is no parking on the highway at the finish; your vehicle will be ticketed and/or towed.
Spectators driving from Ketchum to watch the finish can park on Barlow Road, ¼ mile south from the finish at the SNRA. Shuttles will run continuously from 9:30 am – 2:30 pm, or allow the time to walk. bouldermountaintour.com | nordictownusa.com | 19
BMT | 42
Zions Bank Boulder Mountain Tour continued BMT RACE BAGS – Clothing transport from start to finish
• Your BMT souvenir race bag should be used for warm up and post race clothing. • Everything must be clearly labeled with your name and bib number to be transported to the finish area by the race organization. • Make sure all of your belongings are inside your bag before heading to the start line. • Look for signs in the start area designating your wave. Please place bags next to those signs. You will find similar signs at the finish and will easily be able to locate your belongings.
START TIMES & LANE ASSIGNMENTS
• All waves will start precisely on time beginning at 10:00 am sharp; you must be ready when the horn sounds. • All racers must start in their designated wave. • The start arena has tracks set for the first 100 meters. All skiers must stay in a track until it expires; skating is allowed thereafter. • Start lanes will be assigned for elite waves only. • There are no lane assignments for waves 3 – 7.
ELITE WAVE CHECK-IN
• There will be an elite check-in at the start with lane assignments matching your bib number. Please allow enough time to check in before your start time.
WAVE START TIMES Wave #1 Elite Men RED Wave #2 Elite Women RED Wave #3 YELLOW Wave #4 BLACK Wave #5 BLUE Wave #6 GREEN Wave #7 PURPLE Half Boulder LIME
10:00am 10:02am 10:10am 10:14am 10:18am 10:20am 10:22am 11:30am (approximately) from Baker Creek
AID STATIONS: LOCATIONS AND CUT OFF TIMES
• Aid Station #1 @ 12km (Prairie Creek) 12:00 noon • Aid Station #2 @ 22km (Cathedral Pines) 1:30pm • Aid Station #3 @ 27km (Frostbite Flats) 2:30pm • Hot soup and bread awaits you at the finish area along with drinks and cookies. A warming tent may be provided if the weather is unfavorable. Galena Backcountry Ski Patrol may ask for your bib if you arrive at an aid station after the designated cut-off time. Transportation to the finish area will be provided for you. Race finish will be closed and taken down at 4:00 pm. The last bus to Ketchum from the finish leaves at 4:00 pm.
RESULTS
• Unofficial results will be posted at the finish area as soon as they can be processed. • If there is a protest, it must be lodged with the race jury at the finish line before leaving the finish area. • Official results will be posted at the awards ceremony and bouldermountaintour.com shortly following the race.
AWARDS CEREMONY Saturday, February 4 • 5:30-7:00pm
• The Sun Valley Inn, in Sun Valley. • Awards will include cash prizes for the top 3 male and female BMT finishers and medals for age class winners. • Other cash awards include the men’s and women’s Preem winners and the Zenergy Awards given to the fastest male and female skier in waves 3 through 7. • All race participants will receive a raffle ticket at the door. Raffle prizes include skis, boots, poles, clothing, bags and training aids from all the BMT sponsors and supporters. You must be present to win!
You will have plenty of time to enjoy an evening on the town. Please consider supporting the restaurant community. We recommend you make reservations early. Please note, this information can be found in detail on our website at www.bouldermountaintour.com In the unlikely event of a race delay or cancellation, you will be notified by text or email of any up-to-the minute changes. 20 | bouldermountaintour.com | nordictownusa.com
BMT | 42
15K Half Boulder Mountain Tour
Saturday, February 4, 2017 • Start: Approximately 11:30am • Baker Creek to SNRA DESCRIPTION
The Half Boulder is a 15-kilometer event that begins on the second half of the Boulder Mountain Tour course from Baker Creek to the finish at the SNRA. Skiers will experience a taste of the BMT as they make their way through gently rolling terrain.
REGISTRATION • Registration for the Half Boulder will be open until the field
reaches 200. • There is a special combo entry fee for adults skiing with children 10 and under. • Registration will officially close on Wednesday, February 1, 2017, at 9:00pm. • No race day registrations will be accepted. • Please go to bouldermountaintour.com to enter.
TRAIL PASSES - Race day is free but we’ve got you covered for Thursday,
Friday and Sunday too! New this year, the “Boulder Pass” will give you access to over 200 kilometers of Nordic trails managed by the Blaine County Recreation District (BCRD). Passes are valid February 2 – 5, 2017. Pick up your Boulder Pass by taking your Boulder Mountain Tour – imATHLETE race confirmation receipt to any of the following local merchants: Ketchum: Backwoods Mountain Sports, The Elephant’s Perch and Sturtevants Hailey: Sturtos North of Ketchum: Sawtooth National Recreation Area headquarters (SNRA) or Galena Lodge. *IF YOU MAILED IN YOUR 2017 BMT REGISTRATION, you will receive an email confirmation from imATHLETE that you may use to obtain your pass.
THE BOULDER PASS IS FOR REGISTERED 2017 RACERS ONLY! For Friends and Family, the $49 Nordic Festival Trail Pass will be available January 28 – February 5, 2017. NF Trail Pass holders will have access to the same 200 km of BCRD terrain as Boulder Pass holders, plus an additional 41 km of trails at the Sun Valley Nordic Center, in Sun Valley. Passes can be purchased at all local merchants listed above in addition to the Sun Valley Nordic Center in Sun Valley.
FRIDAY COURSE INSPECTION
• The course will be open for inspection on Friday, February 3rd until 4:00 pm. • Your Boulder Pass will be required on the trails.
bouldermountaintour.com | nordictownusa.com | 21
BMT | 42
15K Half Boulder Mountain Tour continued
RACE PACKET PICKUP Friday, February 3 • 10:00am - 8:00pm. PLEASE NOTE the NEW LOCATION!!!!!
START TIME
• If you are arriving in town after 8:00 pm, please contact the Race Director at
[email protected] to make special arrangements or ask a friend to pick up your packet for you. Please supply them with a signed note giving your permission.
• Aid Station #1 @ 3 km (Cathedral Pines) cut off 1:30 pm. • Aid Station #2 @ 8 km (Frostbite Flats) cut off 2:30 pm. • Hot soup and bread awaits you at the finish area along with drinks and cookies. A warming tent may be provided if the weather is unfavorable.
• Pick up your race packet and browse the NordicTown USA Expo in the newly opened Limelight Hotel - Main Street, Ketchum. • Relax and “talk race” in the Hotel lounge. The Boulder Mountain Tour Expo features over 20 local vendors and event sponsor booths. Come check it out!
SATURDAY BUSES
• Half Boulder participants will start as a single wave from the Baker Creek start area at approximately 11:30 am. The official start will take place when the majority of full BMT racers have passed the half start area. • The Half Boulder is a mass start. If you are a slower skier, you should place yourself accordingly. • All Half Boulder participants will be timed.
AID STATIONS: Locations and Cut-Off Times
RESULTS
• Shuttles will transport skiers and spectators from Hemingway Elementary School, located on 8th Street in Ketchum, to
the start at Baker Creek. • There is limited parking available at Baker Creek.
• Unofficial results will be posted at the finish area as soon as they can be processed. • Official results will be posted at the awards ceremony and bouldermountaintour.com shortly following the race.
HALF BOULDER BUS SCHEDULE – Saturday, February 4
AWARDS CEREMONY Saturday, February 4 • 5:30 pm - 7:00 pm
• Hemingway School to Half Boulder Start at Baker Creek from 10:30 am – 11:00 am.
Buses departing for Galena between 7:00 am and 9:00 am will not stop at Baker Creek for the Half Boulder start. The early buses are for full BMT racers and spectators only. • Return shuttles from the finish to Ketchum Buses will leave, approximately, every 20 minutes from 12:00pm until 4:00pm.
• The Sun Valley Inn, in Sun Valley. • All Half Boulder participants will receive a finish time and age class medals will be awarded. • All race participants will receive a raffle ticket at the door. Raffle prizes include skis, boots, poles, clothing, bags and training aids from all the BMT event sponsors and supporters. You must be present to win!
HALF BOULDER RACE BAGS Clothing transport from start to finish
• Your BMT souvenir race bag should be used for warm up and post race clothing. • Clothing and ski bags must be clearly labeled with your name and bib number to be transported to the finish area by the race organization. • Make sure all of your belongings are inside your bag before heading to the start line. • Please leave race bags at the designated area at the start. You will easily be able to locate your gear at the finish.
Please note, this information can be found in detail on our website at www.bouldermountaintour.com In the highly unlikely event of race delay or cancellation, you will be notified by text or email of any up-to-the minute changes. Good luck and have fun! 22 | bouldermountaintour.com | nordictownusa.com
FRIDAY, SATURDAY, MONDAY • FEB 3, 4 & 6 Friends of the Sawtooth Avalanche Center
Incredible Raffle & Banff Film Festival
February 3, 4 & 6, 2017 6:00-10:00pm nexStage Theater, 120 North Main Street, Ketchum
E
xperience the best of mountain life and adventure by attending the Banff Mountain Film Festival, brought to you by the Friends of the Sawtooth Avalanche Center. Raffle sales and drawings each night. With 10,000 in prizes and a chance to win a heli ski trip for two, this raffle is worth a try. All proceeds benefit the Avalanche Center. There’s no better way to celebrate winter, the outdoors and the Boulder Mountain Tour weekend! For more information, go to sawtoothavalanche.com/friends or banffcentre.ca/mountainfestival/worldtour/usa
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SUN VALLEY GOLD TEAM
The Power of Pacing By Rogan Brown
F
itness, technique, and equipment often determine the results of a cross-country ski racer. Yet, there is another important aspect to succeeding in cross-country skiing that is often overlooked. One of the most significant parts of ski racing is pacing. Knowing how to break down a race, how to account for different distances, courses and conditions, is essential to having a successful effort and can enable us to have our best possible race. Without proper pacing, we often waste too much energy in the beginning or seem to be unable to leave it all out on the racecourse and may fail to achieve the result we have been working for. In order to ensure a properly paced race, I practice it during training and work on planning and execution once it is time to race. A PACING MINDSET Bringing a pacing mindset to interval workouts is a great way to practice pacing before the start of race season. One particular workout I find helpful is a 30 to 50 minute sustained effort on a loop that takes me about 10 minutes to complete. This workout can be done bounding (running with poles), roller skiing, or skiing on snow. The goal is to steadily decrease your time per lap while staying within your “steady state” aerobic threshold pace. A tactic I use to move slightly faster each lap is to pick sections where I will push harder each time through. For example, I like to pick a rolling section or a slight downhill and I will carry more and more speed through this section every lap. This allows me to get a better feeling for the amount of energy I use at different speed. Eventually, I know intuitively whether or not I can sustain my current effort throughout a certain timeframe or throughout certain terrain and can adjust accordingly.
PLANNING AND EXECUTING In addition to practicing pacing in training, the most important aspects to implementing it successfully in a race are planning and executing. Prior to the start, it is essential to know the racecourse. Mapping out places to hold back can help you make up more time later on. For point-to-point races like the BMT this may mean skiing smoother and a bit easier on the climbing sections early on so that you can accelerate and move without fatigue over the top of the hills as well as on the faster, flat sections. In races with several laps it is even easier to break your effort into parts. For me, if I am racing at high altitude, I know it is beneficial to start the first lap smooth, work into the race and increase my pace on the next laps. Giving your pacing some thought before the gun goes off and making a conscious effort to pace your race correctly can make your racing experience much more enjoyable than suffering to the line and can help you have your best performance. Rogan Brown skied for the University of Vermont and is entering his second season with the SVSEF Gold Team. He has posted numerous top Super Tour results and is strong in both skate and classic distance racing.
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SUN VALLEY GOLD TEAM
Best Workout to Get Sharp for Racing By Mary Rose
G
etting “sharp” can be tough - having the right amount of intensity and rest is difficult to balance, and knowing what those intensity workouts should be is a challenge. Fortunately there are some workouts that should work well for most people. Here is my go to workout for getting nice and sharp heading into races! THE WORKOUT 15 seconds on, 15 seconds off for 10 minutes at race pace or level 4. Your total “on time” will be 5 minutes. This workout can be done in either Skate or Classic technique. Plan this race-sharpening workout about 1 week out from a big race. Find a trail that has varying terrain, as this will allow you to work on your speed on all types of terrain (uphill, flat, downhill). Warm-up for 30 minutes and include a ladder of 3-2-1 minutes of threshold skiing. Between each interval, give yourself equal rest, warming up all your body’s systems before pushing your body into Level 4. After you complete your easy skiing and the threshold intervals, do 5 minutes of mobility and stretching. This aids in injury prevention as well as continues warming up the body. REAL INTERVAL SET Once warm-up is complete, it is time for the real interval set! Each speed should be at race pace (level 4). Between each speed, ski VERY easy. If you are starting to feel tired, your technique is deteriorating, or your pace is slowing down it is okay to stop. End the interval set before you are exhausted as it is important to end the workout feeling fast. COOL DOWN For your cool down, ski easy for 15 minutes on easy terrain. Keep the workout short and efficient. The point of this workout is to get the body moving at a fast pace, not to get it tired! Now you are race ready! 26 | bouldermountaintour.com | nordictownusa.com
Mary Rose grew up in Steamboat Springs, Colorado and skied in college for the University of Colorado at Boulder. Mary is entering her fourth year with the Sun Valley SEF Gold Team. Career highlights include numerous SuperTour podiums, top 10 results at U.S. National Championships, and competing for the USA at the 2014 U23 World Championships in Italy.
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SUN VALLEY GOLD TEAM
Perspective and Focus By Matt Gelso
O
ur society has placed a premium on focus. Laser focus is what is needed to achieve goals, to change the world, to make things happen. With focus one can move the metaphorical mountain. To this I say yes, BUT…… There are two types of focus for an athlete: macro focus and micro focus. The macro aspect encompasses the general life choices that may affect your sport. This focus keeps you continually tuned in to your sport though the days, weeks, and months of your training and race seasons. This macro focus is the continual drive that keeps you ski racing year in and year out, it is the big picture involving long term goals, planning and sustaining yourself in the sport. Then there is the micro aspect of focus which encompasses specific aspects during training sessions and races. Your micro focus is what you use to do technique work and accomplish a goal for each individual workout. This is your mind telling you to go harder/ less hard, tuck your hips, or glide on a flat ski. Micro focus keeps you from going out and ‘going through the motions’. If you want to make gains during workouts, it is your micro focus you will use to make them happen. MACRO AND MICRO FOCUS It is important to understand macro and micro focus, but also to recognize their relationship with the idea of perspective. Perspective is managing the impact of your macro focus on the rest of your life and regulating the relationship between the macro and micro focus; you can’t be solely focused on your athletics all the, nor can you only be micro or macro focused. To be a great athlete you need to have perspective to use macro and micro focus accordingly and at the right times. To be less philosophical, here is an example: if someone is always super macro focused with every decision and action in their life being dictated by their sport, at some point they will crack and quit. It is not sustainable to have laser focus, on the macro scale, at all times. Your mind needs a break every once in a while, just like your body. Where your body gets worn down from a lot of hard training, so does your mind with long periods of intense focus. In order to reap the benefits of hard training you must rest your body- as you must rest your mind. This is where perspective is important to force you to consider your macro focus and maybe dial it back for a bit so it can be even sharper in the future. Micro focus is somewhat easier to manage as it really pertains during workouts, and you should almost always be maximizing workouts. There are certainly 28 | bouldermountaintour.com | nordictownusa.com
times to go out and just enjoy the mountains, but as an athlete you are exercising for a purpose so most, and especially sport specific workouts, should involve a good deal of micro focus. Finally, make sure your perspective allows you to be micro and macro focused, as engaging in one but not the other is like being in a boat with no paddles- you can float around but you won’t really go anywhere. Keep in mind the interrelationship between macro focus, micro focus, and perspective when you think about your athletics and how they fit into your life and how you can achieve your goals.
Matt Gelso: SVSEF Gold Teamer Matt Gelso is a former NCAA Champion and has represented the US and the Sun Valley Community at World Championships and World Cup Races.
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SUN VALLEY GOLD TEAM
What Not to Wear: Pro Tips on How to Dress for the Weather for XC Skiing By Annie Pokorny
L
et’s face it: winter weather complicates pretty much everything. From driving, to house maintenance to putting on our clothes, the cold months’ fluctuations can make a mess of the simplest tasks. I can speak from experience on that last bit, because when our winter days range from negative temperatures to rainy afternoons, putting on the right clothing certainly demands more of my stress than it deserves. Luckily, after years of training and racing in all manners of winter weather (and maintaining my Raynaud’s disease along the way), I’ve concocted five go-to techniques for attaining the Goldilocks of winter weather wear (not too cold, not too hot, jusssssst right.)
1.
Always pack more than you think you need. My training bag always includes an extra technical t-shirt, long sleeve, a pair of heavy and light gloves, a hat, headband, heavy and light buff, spandex shorts, spandex pants, vest, jacket, puffy layers and socks. I often start with a few too many layers on and sweat as I warm up, then freeze as I cool down. Having clean, dry clothes to change into eliminates the popsicle phenomenon and makes for a less distracting, altogether more comfortable ski.
2. When it’s cold, cover the little things.
For those extra chilly days, I pay special attention to keeping usually unattended parts of my body warm. For example, I always wear a pair of tight shorts and a pair of alpine knee socks under my long spandex layers to keep my shins and bum warm. Additionally, I pay special attention to the skin around my wrists, neck, nose and ear lobes, because they are spaces that loose a lot of energy with only a little exposure.
3. Sun’s out does not always mean guns out.
One of the biggest missteps skiers take in a place like Sun Valley is mistaking sunshine for warmth. Rather than stripping down to a tank top and losing energy to the cold air and sunburn, I wear a white long sleeve shirt as a layer on sunny, “warm” days. Having light colored sleeves will keep you cool while also protecting you from sunburn and wasted energy by heat loss directly from skin to the air. 30 | bouldermountaintour.com | nordictownusa.com
4.
Your water bottle is a crucial layer. One of the most important temperature regulators is proper hydration. Always ski with a water bottle on you, and fill it with the appropriate liquid to match the day. If it’s super cold out, start with a warm, caloric liquid and keep drinking throughout your ski to combat energy lost to the cold. If it’s sunny and warm, electrolytes are pivotal in keeping you cool and efficient.
5.
It’s better to be too hot than too cold. As a rule, I always stick to the warmer side of layering. You can always strip layers when you’re hot, but unless you’re particularly handy with rogue tree bark, you can’t bulk up with layers you don’t have. So there you have it. Go forth, ski on, and put some clothes on!
Annie Pokorny is a former SVSEF Junior National Champion. She went on to be an All American at Middlebury College and represent the USA at World U23 Championships and is now once again home skiing with the SVSEF Gold Team
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SUN VALLEY GOLD TEAM
Maintaining Strength Throughout the Race Season By Cole Morgan
A
s most Nordic skiers know, strength training is an essential piece of the training puzzle. Many skiers, however, tend to slack off in the gym once the ski season begins to ramp up. Once the snow flies, we often invest most of our training time into the thing we are training for: skiing. While on-snow time is of the utmost importance to our race season, we cannot neglect the maintenance of strength that we worked so hard to build throughout the summer and fall months. Strength maintenance can help to improve recovery time, decrease fatigue in races, and extend the longevity of your season. I personally like to use a maintenance plan that can be done anywhere on the road without needing access to a gym. Here is an outline of a quick workout that can help you stay in touch with strength training through the winter racing season. • 10 minutes warm up (jogging, cycling, etc.) 2 TIMES THROUGH OF THE FOLLOWING CIRCUIT • 1 minute Front Plank • 30 seconds each Side Plank • 1 minute Pushups • 1 minute Squat Jumps • 1 minute Pull-Ups (if available) • 1 minute Tele Jumps
This type of workout will help to activate muscles without causing too much soreness or fatigue. It shouldn’t negatively affect any future on snow training sessions or races. Doing this workout one or two times per week in the winter will help you to hold on to the fitness and strength that you worked so hard for in the summer and fall months.
• 1 minute Chair Dips • 1 minute Supermans • 1 minute V-ups • 1 minute Front Plank Take 2 minutes rest in between circuits Adjust time down to 30 or 45 seconds if you cannot maintain proper form for an entire minute.
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Cole Morgan: First year SVSEF Gold Team Member Cole Morgan is no stranger to Sun Valley. He skied with the SVSEF where he won a National Junior Championship before attending University of Vermont. Cole is ranked as one of the top sprinters in the USA.
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Community School’s Outdoor Leadership Academy offers students in grades 9-12 exceptional academics and authentic outdoor leadership experiences in Sun Valley, Idaho. Please contact Katie Robins, Director of Admissions, at 208.622.3960 ext. 117 or
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SUNDAY • FEB 5
Nordic Demo Day Sunday, February 5, 2017 10:00am-2:00pm Sun Valley Nordic Center Come try out the latest and greatest Nordic ski gear on the Sun Valley Nordic Center trail system. Enjoy lunch in the lodge. Special $10 discounted trail fee required. Free with $49 Nordic Festival Trail Pass. Boulder Pass not valid on Sun Valley Nordic Center trails. For more information, go to sunvalley.com/things-to-do/nordic-skiing/
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SUN VALLEY GOLD TEAM
Activating Muscles Pre-Workout By Kelsey Phinney
W
hen training, it is important that you are getting as much out of every session as possible. With cross-country skiing, you need access to all of the big and small groups of muscles to be as efficient as you can be. Whether you’re spending time at work, at school, or resting in between sessions, you are likely spending a bulk amount of time sitting down. Not just sitting, but slouching looking at your phone, tablet, and computer. If you go straight into any workout without activating your muscles, it is likely that you are not calling upon and working all of the muscles you need to in order to get better. The two most important muscles groups to activate before a workout are your gluteal (butt) muscles and your core (abdominal) muscles. If you take ten minutes before each workout to do a variation of stretches and strength exercise, you will see gains much more quickly physically and you will feel the difference
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For Takeout Call: 726.2744 231 6th Street, Ketchum at the corner of 6th & Washington 36 | bouldermountaintour.com | nordictownusa.com
in your skiing. I have been doing muscle activation before almost every session this year, and it is immediately apparent to me how helpful this activation is on the days when I decide to skip it. I recommend doing fiveten of the following exercises, mixing the gluteal and core exercises: 1. Walking lunges without weight – 5x each leg 2. Leg swings (front to back, side to side) – 5x each direction 3. Side lunges – 5x each direction 4. Slowly touch your toes and roll back up vertebra by vertebra – 5x 5. Body weight squats, engage your glutes when you stand straight up each time – 10-15x 6. Lay on your side and do clams with or without a band – 10x each side 7. Lay on your back, bend your knees, as you breathe out try to tilt your pelvis so that the space between your pelvis and belly button gets shorter -10-15x 8. Lay on your back and do bridges, engage your lower abs (the ones you feel when you laugh, blow out a candle or put on tight pants) – 10-15x 9. Cat/Cows (on all fours, arch your back in both directions) – 10-15x 10. Do a plank, engage your glutes and core – 1 minute hold I hope this helps you reach your goals for this season and beyond. Remember that the little things add up to big improvements in your skiing! Happy training and racing! Kelsey Phinney is in her first year with the SVSEF Gold Team, fresh off a stellar career skiing at Middlebury College where she posted many top results, including top ten at US Nationals, a Super Tour win and representing the US at World U23 Championships. She likes to go really fast!
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UNbeaten path
Discover 40km of some of the best cross-country skiing in North America SUNVALLEY.COM/nordic
TRAILS | DINING | SERVICE | LESSONS | PROGRAMS | CLINICS | RETAIL | 208.622.2250
ALL THINGS NORDIC ROSSIGNOL • SALOMON • SWIX • TOKO • START
COMPLETE RENTAL DEPARTMENT
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Open 9 - 6 Daily
BACKWOODS | 726-8818 At the “Y” of Warm Springs Road in Ketchum
Since 1975
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Galena Lodge A history of community
In 1905 President Theodore Roosevelt signed the Sawtooth National Forest into existence. While silver no longer lured prospectors, other natural resources began attracting visitors. The Galena Store served as the last Wood River Valley outpost in the early 1900s for the hunter and fisherman drawn to the “Switzerland of America”.
around Galena. A couple of years later the resort was sold again to the Fullers who submitted an ambitious master development plan to the Forest Service in 1982. The project was deemed too large and it was never approved. In 1987 the Fullers sold the lodge to Steve Haims who spent over $300,000 renovating the lodge and improving its trail system. Haims came up with a master plan for Galena that included overnight accommodations and trail development but chances for making the resort a profitable wintertime enterprise were handicapped by the lodge’s remote location, difficult access for employees and the lack of a reliable source of power. Haims master plan was abandoned and the resort was closed. For 18 months the lodge sat cold and empty and there were discussions about tearing it down.
From 1924 to 1959 the Galena Store and several outbuildings were operated by Charles & Pearl Barber. When asked how she came to be living in such a place, Pearl answered in two words: good fishing! The development of Sun Valley brought the first skiers to Galena. The Barbers erected a rope tow powered with an old Ford Engine on a hillside south of the store. In 1941 Charles suffered a stroke and died three years later leaving Pearl to operate the Galena Store on her own.
In 1994 a community wide effort known as the Help Save Galena Campaign was launched. Over $500,000 was raised in just a few short months and Galena was purchased by the community and donated to the Blaine County Recreation District, BCRD. Today the lodge is operated as a concession and maintained by BCRD who rely solely on donations & trail fees to cover expenses. Without consistent annual donations Galena could not exist as it stands.
G
alena was originally founded as a mining town in 1879. During its heyday with 800 or so residents Galena was the largest community in the Wood River Valley boasting several hotels, stables, a meat market & the Daisy Saloon. By the 1890s the residents all moved on as the veins of ore were not as profitable as has hoped and Galena was left virtually a ghost town.
Pearl sold Galena in 1960. Galena went through a succession of ownership transfers until it was purchased by the Gelsky’s who constructed Galena Lodge in its present location, using remnants of the old townsite for much of the interior construction. In 1976 a seven member ownership team purchased the lodge and a cross country trail system was developed utilizing the old mining and logging roads 38 | bouldermountaintour.com | nordictownusa.com
If you would like to read more on Galena, BCRD can send you the publication “A 125-Year History of Galena.” Please call 208.788.2117. There is a suggested donation of $7.00 to offset the cost of book production.
Thank you to for their support and commitment to the success of the Sun Valley Nordic Festival and the Boulder Mountain Tour. Thank you for joining us for the 2017 Sun Valley Nordic Festival and Boulder Mountain Tour. BOULDER MOUNTAIN TOUR/ SUN VALLEY NORDIC FESTIVAL BOARD OF DIRECTORS Tom Bowman, Chair Ellen Gillespie Sue Hamilton Andy Munter Ivana Radlova John Reuter Muffy Ritz Bob Rosso John Seiller STAFF Kelly and Glen Allison
We hope you enjoyed our beautiful valley and all it has to offer. Whether you won a medal, or closed down the finish line, we hope the memories you take home will bring you back next year. Mark your calendars for next year’s Sun Valley Nordic Festival, February 1 – 4, 2018 and the 43rd Zions Bank Boulder Mountain Tour, February 3, 2018. It has been our pleasure to host you. Thank you to all of our dedicated volunteers. We couldn’t do it without you!
Boulder Mountain Tour Directors
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Thank you to our sponsors
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up . lighten 1-800-433-0832 | LimelightHotels.com
Dogs are always welcome to stay, stay, staaay.
BOOK YOUR STAY AT KETCHUM’S NEWEST, AND MOST INVITING, HOTEL.
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