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Olympic Cross-country Skiing

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Cross-country skiing is one of the world's finest aerobic fitness activities.

The science says simultaneous use of the arms and legs means the body is burning more calories than a long-distance runner or a swimmer.

As a result the sport requires great stamina, and cross-country events at previous Winter Olympics have been blighted by positive drugs tests.

In 2002, Spain's Johann Muehlegg was stripped of two gold medals after testing positive for NESP, a substance closely related to erythropoietin (EPO).

Apart from the "Roza Khutor" resort, another two downhill skiing complexes, "Laura" and "Gornaya Karusel" will actively function this season. In 2012, all three complexes will hold test competitions as part of preparations for Sochi to hold the 2014 Olympic Games.

HOW THE COMPETITION UNFOLDS

Each race takes place on a specially designed course with two ingrained tracks designed for the skis.

DEFENDING CHAMPIONS: MEN
15km Andrus Veerpalu (Est)
4x10km relay Italy
50km Giorgio Di Centa (Ita)
15km + 15km mass start Eugeni Dementiev (Rus)
1.5km sprint Bjoern Lind (Swe)
Team sprint Thobias Fredriksson & Bjoern Lind (Swe)

There are three styles used by cross-country skiers:

Classic, or traditional - The skis are kept parallel and do not deviate from the tracks in the snow.

Skiers use alternate steps on climbs with the "double push" on downhills, using the ski poles simultaneously to gain momentum and speed.

Freestyle - Anything goes in the freestyle method, but most skiers use a v-shaped motion. This style takes its influence from the world of ice skating. It's more energy-sapping, but it's faster.

DEFENDING CHAMPIONS: WOMEN
10km Kristina Smigun (Est)
30km Katerina Neumannova (Cze)
4x5km relay Russia
7.5km + 7.5km mass start Kristina Smigun (Est)
1.5km sprint Chandra Crawford (Can)
Team sprint Anna Dahlberg & Lina Andersson (Swe)

Skis for the freestyle technique are generally about 15-20cm shorter than for the classic.

Classic/freestyle - The pursuit races see the competitors using both the classic and freestyle techniques.

The longer-distance events do not require qualifying heats, but the sprint events do.

Each skier must complete an individual time trial, with competitors starting at 15-second intervals. The fastest 16 then qualify for the quarter-finals, which comprise four races of four skiers each.

The two fastest skiers from each race move into the semi-finals, which follow the same format as the quarter-finals. The top two finishers from each race qualify for the final.

The winner is the skier that crosses the line in the fastest time.

Cross-Country Skiing: Building Skills

Cross-Country Skiing: Building Skills for Fun and Fitness (Mountaineers Outdoor Expert)

by: Steve Hindman

Amazon Price: (as of 06/03/2012)

Building Skills for Fun and Fitnessby Steve HindmanFrom the first time you step into your bindings to mastering the stride, the glide, and the skate: Steve Hindman has you covered. As a certified instructor, he's introduced hundreds of people to the sport; he also wrote the study guide for the Professional Ski Instructors of America certification exam. Here he shares the same techniques he teaches on the snow, whether you're setting out for a city park, looking for family fun at a groomed ski area, or heading into the backcountry to set your own track.

Wax on Wax off

Wax is applied to the skis to help them tackle the different types of terrain. There two types of wax - glide and kick.

Glide wax, as its name suggests, reduces friction between the ski and snow to help the skis glide faster.

Kick wax, which is only used in the classic technique, prevents the skis from slipping.

Cross-country skis are only attached to the toe of the boot to make it easier for the skier to climb or descend, depending on the undulations of the trail.

Poles help provide momentum and speed. Classic poles should reach the armpit when standing, while freestyle may reach as far as the mouth.

Learn to Nordic Ski

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