Rules to play cross country skiing

Bindings
1. The bindings secure only the toe of the boot to the ski. .....
Boots
2. Cross Country boots are similar to running shoes. The boots for free technique are more rigid and have more ankle support than the boots used for classic technique. .....
Poles
3. For classic technique, the poles should extend to the armpit while standing. Baskets at the bottom of the poles provide a base for a strong pushoff. For free technique, the poles are generally longer and stiffer and extend to the chin or mouth of the skier. The baskets and tips are designed like classic poles. .....
Skis
4. The skis used in cross country are lighter and narrower than those used in alpine skiing and have long curved tips. The minimum length of skis for the classical events is between 1.95 and 2.10 metres, while the average length for skating or free technique skis is between 1.70 and 2 metres. The tips of skating skis also curve more. .....
Wax
5. The wax a skier chooses can often be the difference between winning and losing. Knowing what wax to use is determined by snow and weather conditions. There are two types of wax: glide wax and kick wax, also known as grip wax. Glide wax is used to decrease the friction between the skis and the snow. Kick wax is used to increase friction between the skis and the snow in order to prevent slipping. .....
Suit
6. Uses stretch fabric hugging the body, similar to a runners training clothing. Woollies and thick socks are definitely no longer fashionable. .....
Ski touring
7. Ski touring is done off piste and outside of ski resorts. Tours may extend over multiple days. Typically, skis, bindings, and boots allow for free movement of the heel to enable a walking pace, as with Nordic disciplines and unlike Alpine skiing.Ski tourings subgenre ski mountaineering involves independently navigating and route finding through potential avalanche terrain, and often requires familiarity with meteorology along with skiing skills. Ski touring can also be faster and easier than summer hiking in some terrain allowing for traverses and ascents that would be harder in the summer. Skis can also be used to access backcountry alpine climbing routes when snow is off the technical route, but still covers the hiking trail.In some countries, organizations maintain a network of huts for use by cross country skiers in wintertime. For example, the Norwegian Trekking Association maintains over 400 huts stretching across hundreds of kilometres of trails which are used by hikers in the summer and by skiers in the winter. .....
Groomed trail skiing
8. Groomed trail skiing occurs at facilities, such as Royal Gorge Cross Country Ski Resort and Gatineau Park, Quebec, where trails are laid out and groomed for both classic and skate skiing. Such grooming and track setting (for classic technique) requires specialized equipment and techniques that adapt to the condition of the snow. Trail preparation employs snow machines that tow snow compaction, texturing and track setting devices. Groomers must adapt such equipment to the condition of the snow .....
Techniques
9. Cross country skiing has two basic propulsion techniques, which apply to different surfaces: classic (undisturbed snow and tracked snow) and skate skiing (firm, smooth snow surfaces). The classic technique relies on a wax or texture on the ski bottom under the foot for traction on the snow to allow the skier to slide the other ski forward in virgin or tracked snow. With the skate skiing technique a skier slides on alternating skis on a firm snow surface at an angle from each other in a manner similar to ice skating. Both techniques employ poles with baskets that allow the arms to participate in the propulsion. Specialized equipment is adapted to each technique and each type of terrain.A variety of turns are used, when descending.Both poles can be used simultaneously (double poling), or alternating, in classic the alternating technique is most common (the diagonal stride) while in the skating technique double poles are more common. .....
Classic
10. The classic style is often used on prepared trails (pistes) that have pairs of parallel grooves (tracks) cut into the snow. It is also the most usual technique where no tracks have been prepared. With this technique, each ski is pushed forward from the other stationary ski in a striding and gliding motion, alternating foot to foot. With the diagonal stride variant the poles are planted alternately on the opposite side of the forward striding foot; with the kick double pole variant the poles are planted simultaneously with every other stride. At times, especially with gentle descents, double poling is the sole means of propulsion. On uphill terrain, techniques include the side step for steep slopes, moving the skis perpendicular to the fall line, the herringbone for moderate slopes, where the skier takes alternating steps with the skis splayed outwards, and, for gentle slopes, the skier uses the diagonal technique with shorter strides and greater arm force on the poles. .....
Skate skiing
11. With skate skiing, the skier provides propulsion on a smooth, firm snow surface by pushing alternating skis away from one another at an angle, in a manner similar to ice skating. Skate skiing usually involves a coordinated use of poles and the upper body to add impetus, sometimes with a double pole plant each time the ski is extended on a temporarily dominant side (V1) or with a double pole plant each time the ski is extended on either side (V2). Skiers climb hills, using these techniques, by widening the angle of the V and by making more frequent, shorter strides and more forceful use of poles. .....
Gliding surface
12. Glide waxes enhance the speed of the gliding surface, and are applied by ironing them onto the ski and then polishing the ski bottom. Three classes of glide wax are available, depending on the level of desired performance with higher performance coming at higher cost. Hydrocarbon glide waxes, based on parafin are common for recreational use. Race waxes comprise a combination of fluorinated hydrocarbon waxes and fluorocarbon overlays.Fluorocarbons decrease surface tension and surface area of the water between the ski and the snow, increasing speed and glide of the ski under specific conditions. Either combined with the wax or applied after in a spray, powder, or block form, fluorocarbons significantly improve the glide of the ski and are widely used in cross country ski races. .....
Traction surface
13. Skis designed for classic technique, both in track and in virgin snow, rely on a traction zone, called the kick zone, underfoot. This comes either from a texture designed to slide forward, but not backwards, from applied devices, e.g. climbing skins, or from kick waxes. Kick waxes are classified according to their hardness: harder waxes are for colder and newer snow. An incorrect choice of kick wax may cause slipping (too hard for the conditions) or sticking (too soft for the conditions) of the kick zone.Kick waxes generate grip by interacting with snow crystals, which vary with temperature, age and compaction.Hard kick waxes dont work well for snow which has metamorphosed to having coarse grains, whether icy or wet. In these conditions, skiers opt for a stickier substance, .....
Mens events
14. 1.5 km sprint; 15 km classical; 50 km freestyle; team sprint; combined pursuit; and 4 x 10 km relay. .....
Womens events
15. 1.5 km sprint; 10 km classical; 30 km freestyle; team sprint; combined pursuit; 4 x 5 km relay. .....
Scoring system
16. The winner in each event will be the competitor with the best position in that event. The province/territorys three best able bodied positions and the best Para Nordic position for each gender and event will count towards the provincial/territorial ranking point total (if ranked higher than 69th in able bodied and higher than 20th in Para Nordic as indicated in the charts below). Other scores are omitted. Para Nordic positions will be determined by adjusting real time by the percentage for each athlete according to their classification.If there is a tie, points will be shared equally between competitors (i.e. If tied for first then each competitor would receive 97.5 points (100+95)/2). If an athlete does not finish or is disqualified, the athlete does not receive any points. .....
Facility description
17. All Cross Country Ski events at the 2011 Canada Winter Games will take place at Ski Martock in Windsor, Nova Scotia. Ski Martock is located 71 kilometres from the Athletes Village. It consists of a 5 km loop, a 3.75 km loop, a 1 km loop sprint course, and a 1 km loop para course. .....
Sport membership numbers and structure
18. An estimated 1.35 million skiers participate in cross country in Canada on an annual basis. The sport represents a $4.4 million industry at the retail level and has strong skier bases across Canada. Cross Country Canada, the national sports governing body responsible for organizing and developing programs from grass roots to Olympic Team members, has a membership of over 340 clubs and 51,000 which include athletes, coaches, officials and skiers of all ages and abilities, including those on Canadas National Ski Teams and Para Nordic Ski Teams. .....
Rossignol oneway diamond
19. Rossignol Oneway Diamond 600 Alloy Exit Cross Country Ski Poles are available in sizes ranging from 53.1 63 inches. They feature epoxy treatment and a carbon layer, helping them stand up to frequent use. The poles are lightweight, yet they still give you plenty of pushing and steering power. They also feature surface heat transfer and protection lacquer. .....
Alpina asc st nordic
20. The Alpina ASC ST Nordic Cross Country Ski Poles are made from aluminum, which helps give them a high level of durability. They are available in sizes ranging from 47.2 63 inches. The poles come with contoured grips and nylon straps, helping to significantly reduce the chances of you losing your grip with them. In addition, the poles have large plastic touring baskets, which help give you a good push. .....
Salomon escape ski poles
21. Sizes for Salomon Escape Ski Poles range from 53.1 63 inches. The poles feature biathlon straps that adjust for the size of your wrists so that they can effectively strap to your wrists. In addition, the poles have EVA grip handles to help ensure that you are able to maintain a solid grip while you ski. They have tough, durable steel tips and touring baskets that perform both in track and out of track. .....
Gabel px plus
22. The Gabel PX Plus Cross Country Poles are designed to allow you to quickly and easily release the strap from the pole. It only takes one touch of your finger to do so. The poles also have baskets that provide strong traction at push off, helping you get off to quicker starts. At the same time, they help you maintain your momentum while you ski. .....
Fischer rc6 quick fit ski pole
23. The Fischer RC6 Quick Fit Ski Poles have sizes in the range of 63 67 inches. At just under 7 oz. each, the poles are lightweight. At the same time, they are tough, durable, and provide plenty of push. They feature metal tips and a cork grip. The poles also have an Air Carbon HM shaft and a QuickFit strap. .....
Leki tahoma
24. Leki Tahoma Cross Country Ski Poles are made from lightweight aluminum. This helps them to feel light in your hands, while providing you with durability, even with heavy use. They feature contour tips that help to give you a solid push, while allowing you to maintain your momentum once you are moving. The poles can handle many types of cross country skiing environments. They are designed to provide you with a solid, yet comfortable, grip. The cross country ski poles on this list are all fine choices for cross country skiers. Both beginners and experienced skiers can benefit from them. They will last you a long time, and they will help you get through almost any conditions you may come across when skiing. Choose a pair of poles from this list, and you will have ideal poles for cross country skiing. .....
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