TUNA Recreational Group Workouts

Transcription

1 The Utah Nordic Alliance Volume XVI No.2 november 2005 TUNA Recreational Group Workouts Janet Myshrall and Laurie Humbert lead an enthusiastic group through 90 minutes of ski specific conditioning routines every Monday and Wednesday at Sugarhouse Park. Rain or Shine! A typical workout starts with an easy walk/run workout, followed by walking lunges and a series of easy stretches and pushups. Next, people gather at the bottom of a short hill for repeats of ski walking, Moose-Hoofing, ski bounding and skate walking. More stretches and strength work including the difficult to master plank pose which is guaranteed to enhance your core strength. Janet and Laurie then model a fast paced routine on the grass with 3 to 5 pound weights for more strength and balance work. Before everyone has a chance to catch their breath, a series of skate moves with thera-bands provide resistance as everyone migrates over to the final station, consisting of dips and lunges. By this time 90 minutes has flown by leaving everyone feeling the effects, and hoping improvements will transfer to snow.

2 EDITOR S NOTE In Search of Streaks I recently completed the St. George Marathon for the 10th time, joining a select group of over 750 runners who have run this particular marathon 10 or more times. Fifty three runners have run 20 marathons at St. George. Debbra Zockroll of St. George has run this marathon every year since it started, 29 years without a miss. Wow! I am amazed when I hear of accomplishments like this. To me a streak like this compares with setting a world record. People are creative (and fanatical) when it comes to their personal running and skiing streaks. There are people out there who have run every day for years without a miss. One person set a record of running the equivalent of a marathon 143 days in a row. Ron Cram from Utah has a ski streak of skiing at least once a month since He even has a web with photos and details of his exploits. I have been checking with TUNA members on their streakworthy accomplishments. I have learned that Gary and Nancy Fichter have each Go for it Janet! skied 20 plus Birkie marathons which puts them in the Birchleggings Club and earns a special purple race bib. Kurt Dudley has a personal streak going having completed every Boulder Mountain Tour since Streaks sometimes take on a life of their own however, as Kurt completed the race in 1993 even though he was so sick he could barely stand unassisted. Do you have a streak? We would love to hear about it. November is a great month to plan on starting or extending your own personal streak. Comments Welcome The TUNA News is designed to share the benefits and joy of cross country skiing with the nordic community and all members of the Utah Nordic Alliance. Contributors are volunteers who write to share their experiences and perspectives. Submissions, photos, and high resolution digital pictures are needed throughout the season. Direct your questions, concerns, and comments to me at bruceschroeder@yahoo.com. NOVEMBER 2005 CONTENTS Nordic News by Dave Hanscom TUNA Dryland Training with Bill Hokansen by Laura Howat Park City and Salt Lake Junior Programs by Bill Hokanson, Jim Haisley and Pat Putt November is Cruel by Ron Sawdey Roller Skiing the Jordan River Parkway by John Hollerback To Yurt or Not to Yurt by Chris Magerl Back of the Pack by David Susong Key Interval Workouts To Do Now by Torbjorn Karlsen Disaster Relief Duathalon by Chris Magerl Why Attend the West Yellowstone Ski Festival? Mountain Dell Update /2006 Utah Cross Country Ski Race Schedule It s Membership Renewal Time for TUNA by Robert Myers The Utah Nordic Alliance (TUNA) is a nonprofit organization which supports Nordic skiing in all its forms in the state of Utah.The club offers its members discounts on equipment and ski passes at participating local merchants, as well as discounts on races and social events. Members also receive TUNA News which is published seven times a year. Annual membership runs Sept. 1 thru Sept OFFICERS PRESIDENT David Susong VICE PRESIDENT Tim Metos SECRETARY Donna Wahoff-Stice TREASURER Susan Hallenberg BOARD OF DIRECTORS Cassie Dippo Jim Haisley Richard Hodges Barry Makarewicz Tim Metos Robert Myers Pat Putt Bruce Schroeder Donna Wahoff-Stice John Werner ADVISORS John Aalberg Dave Hanscom Ernie Page TUNA NEWS EDITORIAL STAFF Bruce Schroeder, Editor Brian Alm, Kurt Dudley, Ron Sawdey, David Susong, TUNA NEWS / DEPARTMENTS Race Results Kurt Dudley Membership Promotion Robert Myers Yurt News Chris Magerl Nordic Scene Dave Hanscom Youth Program Jim Haisley Dryland Program Bill Hokanson Design & Production Elmore Design Printing & Mailing Moench Printing TUNA NEWS / CONTRIBUTORS Dave Hanscom, Jim Haisley, Bill Hokanson, Laura Howat, Peter Harris,Torbjorn Karlsen, Chris Magerl, Robert Myers, Pat Putt, Ron Sawdey, Bruce Schroeder, Dave Susong PHOTO CREDITS Gary Fladmoe, Bill Hokanson, Bruce Schroeder ADVERTISING Suzi Elmore, elmore@aros DEADLINE IS THE 1 ST OF EACH MONTH Articles, race listings, photographs and artwork are welcome, but TUNA News assumes no responsibility for loss or damage. Material sent on disk or is especially welcome. Classified ads are free to TUNA members. A $5 donation is required for nonmembers classified ads for up to 20 words; 20 per word over the first 20 words. Send to TUNA News, PO Box 9008, Salt Lake City, UT tuna@utahnordic.com voice: TUNA News, PO Box 9008 Salt Lake City, UT page 2 november 2005

3 NORDIC NEWS by Dave Hanscom November 2005 For the third fall in a row, it s looking like winter is off to a fine start. The mountains turned white in early October, and more storms are in the forecast. Last year started out like this, of course, but then the storm track decided to switch around to the south. That was disastrous for Mountain Dell skiing, but great for Soldier Hollow and Sundance. In fact, when I hiked Timpanogos at the end of September, I was amazed to find several avalanche paths still covered with many feet of snow half way down the mountain! Whatever the weather does to us, we ll be ready when the touring centers get snowy. A full schedule of Utah races is planned from mid- December through mid March. The details can be found elsewhere in this issue, but remember that changes happen. Please check the TUNA web site () for the most current information. Timberland Wasatch Citizens Series As I mentioned last month, the WCS schedule will be a little different this year. The Sundance classical event was moved back to mid-january, and we ll do an Olympic Opening Celebration skate race at Soldier Hollow on February 10th. The season will start as usual, however, with a 10K classical at Soldier Hollow on the second Saturday in December. I m pleased to say that we won t have to share the venue with a NorAm event this year, so we ll be able to have our normal 10:00 start. Kelly Milligan s MidValley Animal Clinic has again donated lunch for all. We encourage all WCS participants to pre-register for the season before the first race. Season Pass purchasers get five races for about the same price as four individual entry fees. Pass holders also qualify for the Timberland shirt and for the ski drawing after the last event, whether or not they actually participate in the four-race minimum. The Season Pass form is on the TUNA web page, or you can copy the one that appears in this issue of TUNA News. Either way, it must be mailed to me by December 5, or ed by December 8, in order for us to get you in the database before the first event. This will help immensely when everyone arrives at Soldier Hollow on December 10. Okay, now for the bad news. We re going to have to increase WCS entry fees. About 60% of what you pay goes to the touring centers. These folks generously give us a huge discount off their normal daily charge, despite all the extra grooming required for one of our events, and despite the negative impact we have on their other customers. We ll be paying them a little more this year, which means your entry fees will be going up a little. Kids will pay $6, adults $12, and non-tuna members $15. Hey, we re still the best deal in town (or maybe the country), and it s the first increase in five years! Most of the companies who donate drawing prizes or energy products are on board, but we re still looking for a lunch sponsor for the February 11th event at Soldier Hollow. If your employer, or some other organization with which you re affiliated, would be willing to donate $400 to the series, please let me know ASAP. We ll put their logo on our posters and flyers if I hear from you soon enough, and they ll at least appear in the remaining issues of TUNA News. As I mentioned last month, we still need a couple more volunteers for the race crew. Do you know anyone who would like to learn how to run our timing system? If so, please have them contact me at hanscom@cs.utah.edu. It s worth a free season pass at most of Utah s cross country ski areas, a shirt from Timberland, a chance to win something in all of our post-race drawings, and a special race crew gift. Utah Winter Games Another item of good news is that the Utah Winter Games has been revived! Details are still being worked out for the cross country skiing event, but it will happen on January 28th at Soldier Hollow in conjunction with the Junior Olympic qualifier race on the same day. KSL TV and radio have signed on, and several hundred junior skiers will be there, so it should be quite an exciting day at the Olympic venue! Steam Mill Stampede Nordic United, a recently formed cross country ski group in Logan, will be holding a race this winter that might be of interest to TUNA skiers. They ve held the race for the past two years (at Sherwood Hills in 04 and in Franklin Basin last year). Their grooming activities are expanding each winter, and this year they ve got a sizable grant from the State non-motorized trails program with contributions from the Forest Service and Utah State University. The race will be a 40k free technique point-topoint event held on forest roads in the Bear River Range, from Franklin Basin to Beaver Creek. They have the cooperation of the Forest Service and the local snowmobile community to use the november 2005 page 3

4 groomed snowmobile trail for the day of the race. They also arranged to have an extra grooming session the night before the race to ensure it s in prime condition and that a classic track is set. Check out their website, for current information. Park City Cross Country Task Force A final note is that Park City has formed a Cross Country Skiing Task Force composed of people who have expressed an interest in contributing their time and energy to improve the quality of nordic skiing in town. The committee has representatives from Park City Council, Parks and Recreation Board, Planning Department, golf course staff, Snyderville Basin Recreation Board, TUNA Board, and a couple of skier/racers. Two very important and exciting things have happened so far. First of all, new grooming equipment has been purchased. A renovator should take care of the wash-boarding problem, and a Ginzu groomer/tracksetter will allow better and more frequent grooming when snow conditions don t allow use of the cat. The other accomplishment is that the city has agreed to construct a second lane around the new condo project and between the lakes, so we ll be able to use the 5k loop for races without having two-way traffic in that area. The next item of business is to encourage the city to clean up the trails at the farm to allow early and late season grooming. If you have any suggestions for other issues the task force might consider, please let me know season pass A SEASON PASS entitles the holder to enter all 5 races $50 for TUNA members, $60 for non-members, and $25 for kids. This is over 20% off the regular single-race price. SEASON PASS holders automatically qualify for the WCS Participation Prize and the Ski Drawing which will take place at the last race. Fill out the form and send it to: Dave Hanscom, 1451 Moray Court, Park City, UT Make checks payable to Wasatch Citizen s Series. If you have not mailed this form by December 5, bring it with you to the first race on December 10. Name (printed) / / Date of Birth Male Female This will determine your class if you check AGE GROUP below CHECK ONLY ONE: AGE GROUP NOVICE OPEN (EXPERT) Are you a TUNA Member? YES NO IF YES, TUNA MEMBERSHIP NUMBER Address City State Zip Phone Optional additional contribution $ page 4 november 2005

5 702 East 100 South, Salt Lake City, UT TUNA Team Night November 7th CALL FOR DETAILS november 2005 page 5

6 TUNA Dryland Training with Bill Hokansen by Laura Howat Bill is TUNA s dryland training coach. LH: Tell us about the TUNA Junior Ski Team Training Program. BH: This year we determined that the Junior Program had reached a level of maturity that would allow us to elevate our competition program to the next level. We initiated the Junior Summer Training Program in June to help prepare our group of committed junior racers for the upcoming and future ski seasons. While the greatest effort was put into the training of the TUNA J1 and J2 skiers, years old, we also provided a limited and less intense program for younger J3 and J4 kids, ages The majority of those participating are strongly motivated to compete at the regional and national level. To do so requires dedication and discipline, beginning with high quality and volume training in the summer. The TUNA J1/J2 Training Program was essentially a full-time training program for the TUNA Junior Competition Team. Athletes worked out at least four times per week with a coach; additional sessions were on their own or in team groups without direct supervision. Athletes have been provided with individual training plans and have been maintaining daily training logs to help us monitor their progress. A goal of the program is to support, educate and motivate our TUNA juniors to become highly competitive skiers. Our athletes were coming into this training year somewhat behind in experience competing at a regional and national level. They are rapidly overcoming any deficit with passion and dedication and a great effort to ramp up their fitness level and ski technique. We want to give all our athletes the opportunity to learn the skills and discipline required to reach their goals. LH: How many juniors are involved in the training program? BH: This first summer, we had a small group of six dedicated athletes participating in the Competition Program. This fall the number has now grow to eight. We also started with six kids in the younger Development Training Group. We now have fourteen J3 and J4 participants. LH: Describe a typical week of junior dryland training. BH: As a team, we typically included two fairly intense interval workouts, one pace or time trial session, and at least one day of easy distance, usually on roller skis, with an emphasis on technique. Intervals have thus far usually been on foot, as I ve judged our technique has not been sufficient for intense, highspeed rollerskiing. With the technical improvements in our skiing over the summer and early fall, we are now beginning to ramp up the intensity of some of our rollerski sessions. In addition to the team workouts, athletes do several distance and longer overdistance sessions per week more or less on their own. They were also asked to initiate some light general and ski-specific strength training as well. The J3 and J4 athlete s week is less intense, and has been focused mainly on developing a sense of discipline and passion for the sport of cross-country skiing. We meet twice per week (once per week last summer) and typically go through a variety of drills and games aimed at developing general fitness and skispecific skill and agility. LH:That s a typical week; did you have any special events for the Juniors last summer? BH: Yes, we had several very special training events. In the last week of June the Competition and Development Teams traveled to Alta for a one-day summer on-snow clinic. The conditions were not optimal, but we managed to fit in some skate technique work with a video session, and then focused on fun and adventure. We had several additional video sessions on roller skis followed by a video analysis pizza party. As a conclusion to the summer program, we had a three-day summer dryland camp in late August at Solitude. There our focus was on endurance, distance and fun. We rollerskied, hiked and took long trail runs. We watched ski videos and a few marginal Hollywood videos, and also ate a lot of food. Thanks to Roger and Becky Anderson for generously donating the use of their cabin for the weekend. LH: Tell us about one of the highlights of the summer training camp. BH: Our August training camp coincided with the full moon. Saturday evening, after a day of trailrunning, rollerskiing, video analysis, horseshoes, and a huge dinner, we gathered up headlamps, snacks, waterbottles, and warm clothes. We took off on a midnight training hike/jog for 2 hours around Brighton ski resort and the surrounding hills. It was a fun, memorable training experience. Another amusing and valuable high point of the kid s summer training camp: It was generally decided that one athlete badly needed a haircut. Surprisingly, that skier agreed, and the Team went to work. They labored together and, after an hour of trimming, they had achieved a cosmetic transformation! I don t know if the haircut will help the athlete ski faster, but the process was a very constructive team-building event. LH: You are now also coaching the TUNA Masters program. What can you tell us about this summer program? BH: This program also started in June with once a week sessions. My goal was to provide a quality, high intensity workout to compliment each athlete s own training program. We predominantly worked on variations of intervals. In addition, we had bonus sessions where we combined the J1/J2 Juniors with the masters. These workouts were additional to the regular schedule and were typically on the weekend. These extra workouts were usually trail runs or time trials on foot, or distance and technique rollerski workouts. LH: Have the training programs changed now that it is fall? BH: The fall program is in part an extension of the summer program but many more adults and juniors have joined us. The masters started up for the fall in early September and now meet twice a week for high intensity workouts. Juniors ages10-13 are meeting twice a week for sessions which focus on fun by incorporating a variety of training methods including ski specific exercises, drills and games. We also do some trail hiking and running, and we will be beginning to introduce some of the younger juniors to rollerskis and rollerblades. I think the kids are enthusiastic about the program and are looking forward to onsnow activities. The older J1 and J2 junior s schedule includes at least four meetings a week with a coach. Some of our athletes have found page 6 november 2005

7 success on cross-country running teams this fall and are splitting their training between our ski team and their school teams. Twice a week this group trains with masters doing intervals and high intensity workouts. At least twice a week they meet with me as a team, primarily on rollerskis, to work on distance and technique, both classic and skating. Their training plans for the fall also include additional training on their own: Mostly distance and strength training. Ideally, that is when academics and other extracurricular activities permit, most of our older junior athletes should have built up to about eleven hours of training per week by now. Program interval sessions aim to help develop different aspects of our physiology which limit performance, including speed, strength, power, VO2 max and anaerobic threshold. These sessions are usually at Sugarhouse Park and also occasionally in the foothills. We also schedule bonus sessions on the weekend to spice up the weekly training plan. A typical workout would consist of a warm up followed by some moderate ski specific drills such as bounding or ski walking. We might have a brief discussion of some aspect of ski technique with a little dryland practice. Then we d proceed to the main focus of the workout: A bout of hard intervals. LH: Can you give us a specific example of a masters training session? BH: Yes, yesterday masters and older juniors met at Sugarhouse Park for what looked to be a rainy, wet workout. We took a 10- minute easy (level 1) warm-up jog, stretched, then jogged another 5 minutes. We did minutes of moderate intensity bounding drills: 4 x ten seconds hill bounding classic style, with push ups after each repeat then 4 x ten second skate hill bounding. We then took a five-minute recovery jog before x two-minute hard (level 4+) partially uphill intervals. We followed this with a short warm-down jog and some stretching. The entire workout lasted 90-minutes. LH: Will the programs transition onto snow? BH: The Junior Teams will begin training on snow at their first opportunity. If we get early snow, we may be able to have some masters workouts on skis as well. Many of our junior and adult athletes will be traveling to West Yellowstone over Thanksgiving. I hope to schedule semi-formal clinics for TUNA juniors and masters enrolled in the TUNA fall training programs. The TUNA Junior Competition Team will P R O F I L E : Bill Hokanson USSCA Certified Cross Country Ski Coach (Level III) PSIA Certified Cross Country Ski Instructor Ski School Director, White Pine Touring Center, Park City Junior Program Coach,TUNA Park City and SLC High School Ski Team Head Coach, Laramie, WY Touring Center Director/ Ski Instructor, Jackson, WY and Ithaca, NY have their first on-snow camp of the season in West Yellowstone. Information should be available on the TUNA website or from me later this fall. Our TUNA Junior Ski Program kicks off in early December with the Competition and Development Teams on-snow programs. The TUNA Salt Lake City Recreation Groups start skiing together in early January, as does the younger kids Learn To Ski Program. The Park City TUNA programs also begin in early December. Junior athletes participating in the Competition and Development Teams will plan to compete in all the local Wasatch Citizen Series races; the Competition Team and select members of the Development Team will also compete in three regional Junior National Championship qualifying races. I anticipate that the transition onto snow should be very smooth for athletes on the TUNA Junior Ski Teams and Masters Training Program. They ve been planning and training for it since last June! november 2005 page 7

8 JUNIOR SKI PROGRAMS Park City and Salt Lake Junior Programs by Bill Hokanson, Jim Haisley and Pat Putt The mission statement of the TUNA Junior Programs is to promote Cross-Country skiing opportunities for youth, with an emphasis on fun, fitness and skill building, through age appropriate practice groups for skiers of all levels, from novice to advanced racers. TUNA works hard to achieve this mission. Under the guidance of Head Coach Bill Hokanson and other outstanding coaches, the TUNA junior programs offer opportunities for kids at all levels of cross country skiing, from the never been on skis beginner to advanced racers. Young skiers are typically divided into groups based upon age and experience, with 6 to 10 kids per group. The younger or less experienced skiers focus on balance, coordination and other basic skills through ski play with games such as sharks and minnows, ski soccer, relay races and short ski tours. More advanced skiers are given the opportunity to develop their skills and conditioning under the guidance of the program s experienced coaches. All kids participating in the TUNA junior programs must be members of TUNA. For information on membership, please visit the TUNA website at PARK CITY NORDIC PROGRAMS Under the supervision of Bill Hokanson, the Park City Ski Team will continue to offer programs for young recreational and competitive skiers. Skiers are grouped according to age, experience, and interest, including Recreation and Development Groups (ages 8 to 19), a Junior Comp Team (ages 10 to 13), and a Competition Team (ages 14 to 19). Recreational and Development skiers will meet once or twice per week (Mondays, or Mondays and Wednesdays); Junior Comp Team skiers will meet twice per week (Mondays and Wednesdays). Ski program practices will be held at White Pine Touring Center from 4:15 until 5:30, beginning on December 1 and continuing through mid-march (snow dependent). Program fees are posted on the TUNA website. Please register for all Park City programs by November 19. For further information regarding these programs, check the TUNA website () or contact Pat Putt at (435) SALT LAKE NORDIC PROGRAMS Despite last year s lack of snow at Mountain Dell, the season was a great success for the Salt Lake Nordic Ski Team. The Team grew to over 135 young skiers, all of whom showed great flexibility and commitment in responding to the constantly changing snow conditions. The Competition Team has been working hard all summer and fall, and will be in top shape for the Soldier Hollow Junior Olympic Qualifier in January and other events in the Intermountain Region. Recreation and Development Once again, the TUNA Salt Lake programs will offer opportunities for recreational and developing skiers (ages 8-19). Recreation and Development Group skiers can ski one day per week (Tuesday or Thursday) or twice per week (Tuesday and Thursday). Sessions will be held at Mountain Dell from 4:30 to 5:45, beginning January 3 and continuing through March 9. Program fees are $90 for the once per week group and $150 for the twice per week group (program fees include Mountain Dell trail pass). Junior Comp Team Youth ages interested in developing their skiing skills and fitness with the eventual goal of competing at a high level in cross-country ski races will have the opportunity of joining the TUNA Junior Comp Team. Team members should be active skiers, comfortable with both classic and skate techniques and possessing a level of fitness that will allow participation in athletic training and vigorous skiing drills. The Junior Comp Team will begin formal training on December 1 and continue through mid- March. Skiers are encouraged to participate twice per week (Tuesdays and Thursdays). Junior Comp Team members will receive instruction on race technique, waxing and participate in local races and may be invited to compete as a team in select regional competitions. Junior Comp Team members will also receive racing uniforms (subject to availability). Program fees for the Junior Comp Team are $250 for two sessions per week (race entry fees and travel expenses are not included with the program fees). Please register for the Junior Comp Team by November 12 (contact Bill Hokanson (801) , skiingxc@yahoo.com before registering for the Junior Comp Team). Competition Team The Salt Lake programs will also include a race oriented Competition Team (ages 14 to 19) for skiers interested in a higher level of training, technique development, and participation in local and regional races. The Competition Team will meet at least four days per week (Training venues may include Mountain Dell, White Pine, Soldier Hollow, and other local ski tracks) beginning December 1 and continuing through mid-march (snow dependent). The Competition Team program will also include a team uniform, individual training plans, occasional weekend team workouts and camps, instruction on waxing, race technique and related topics, and opportunities to participate with the Team at local and select regional races. Program fees for the TUNA Competition Team are $450 (includes Mountain Dell and White Pine trail passes; race page 8 november 2005

9 entry fees and travel expenses are not included in the Competition Team program fees). Please register for the Competition Team by November 12 (contact Bill Hokanson (801) , prior to registering for the Competition Team). Limit on Numbers Due to the limited resources of ski trails and coaching staff, and to ensure that all participants have the best experience possible, this year we will limit the number of participants in the Salt Lake program to 140 kids. Please register on time to ensure your place in the program. Registration and Uniforms This year we encourage all participants to register and pick up their uniforms at the same time. Registration and uniform pick up dates are scheduled for November 12 and December 3 from 9:00 AM to noon at Paula Pinkham s house (1800 E. Logan Ave. (approx South)). If necessary, we will schedule a final uniform pick up date on December 30. Rentals Once again this year, thanks to the generous contributions of Atomic Skis and TOKO Poles, the Salt Lake programs will offer a limited number of ski packages for season rental to program participants. Rental fees are $65 for a complete package. Boots and poles can be rented separately. Boots are $25 and poles $20/$10. The availability of rentals is limited and will be distributed on a first come first served basis during the uniform pickup on November 12 (any remaining rentals will be available at the Dec. 3 uniform distribution.) Rentals must be returned before the end of March. Information For general information regarding Salt Lake Programs, check the TUNA website or contact Jim Haisley at (801) KIDS LEARN TO SKI PROGRAM TUNA s Kids Learn to Ski Program is designed for kids 5 to 8 years old. The objective is to introduce younger kids to cross country skiing through games, treasure hunts, relay races, and obstacle courses, with an emphasis on FUN and lots of parent participation. The program meets at Mountain Dell four Sundays in January (January 8, 15, 22, and 29) from 1-2:30 pm. The cost of the program is $30 per child for TUNA members and $45 for non-members. Parents are strongly encouraged to participate. Registration and other information will be available in the December issue of the TUNA news and on the TUNA website (note that this year we will be asking skiers to register in advance.) WEST YELLOWSTONE JUNIOR CLINICS Plans are currently being developed for TUNA junior clinics during the Thanksgiving West Yellowstone Ski Festival. Although plans are still tentative, we anticipate holding informal recreation-oriented group skis on Thursday, Friday and Saturday of Thanksgiving weekend, from 10 to 12. The TUNA Competition and Junior Comp Teams will participate in the season s first on-snow training camp (schedule to be determined). Fee schedules for participation in the onsnow clinics and team training camp remain to be determined. Call Jim Haisley (801) or check the TUNA website for more information. TUNA KIDS PROGRAMS AT A GLANCE For additional information check the TUNA website:. Learn to Ski Program For kids 5-8 years old. Intro to x-c skiing by ski play (games, relay races, treasure hunts, obstacle courses). 1:00-2:30 pm each Sunday in January (Jan. 8, 15, 22, and 29), Mountain Dell Golf Course. Parent run program. Volunteers are needed. Registration information available in the December issue of TUNA News. Salt Lake Nordic Ski Team For kids 8-19 years old. Beginner to advanced skiers. Emphasis on fun and developing a life long interest in x-c skiing. 4:30-5:45 Tuesdays, or Tuesdays and Thursdays from January through mid- March at Mountain Dell Golf Course. Junior Comp and Competition Team programs run from early December through mid-march. The TUNA Competition Team trains Monday-Thursday at Mountain Dell and other locations (e.g. White Pine or Soldier Hollow). Age and experience appropriate activities for Recreational and Development Groups (ages 8-19), Junior Comp Team (ages 10-13), and Competition Team (ages 14-19). Head Coach: Bill Hokansen Contact: General information - Jim Haisley (801) Please contact Bill Hokansen (801) ; skiingxc@yahoo.com before registering for the Competition Team or Junior Comp Team Park City Nordic Ski Team Programs for all levels of skiers from beginner through competitive. 4:15-5:30 Monday and Wednesday afternoons from early December through mid-march at White Pine Golf Course and The Farm in Park City. Park City Competition Team training schedule to be determined. Recreational and Development Groups (ages 8-19), Junior Comp Team (ages 10-13), Competition Team (ages 14-19). Head Coach: Bill Hokansen Contact: Pat Putt (435) Ogden Nordic Junior Ski Team Programs for all level skiers from beginner through competitive. Winter practices at North Fork and North Ogden Training Area, January through mid March. Recreation Team (ages 8 14), Development Team (ages 10 19), Competition Team (ages 10 19). Head Coach: Paul Stromberg (801) or via at nordicdogzz@netzero.net november 2005 page 9

10 November is Cruel by Ron Sawdey I am fully aware that November means that we ll be skiing very, very soon and that I should be rejoicing at the impending whiteness. However, over the years I ve come to really dislike this month. No, it s not the extra pounds that one tends to put on during Thanksgiving. Rather, it s the fact that my exercise regimen goes to hell. That great aerobic base I ve developed during the summer and fall by riding my bike to work, swimming, and enjoying long rides with my friends on weekends disappears during the month of November. It s during November that the days grow depressingly shorter. In November we switch from Daylight Savings to Standard time, and I drive back and forth to work in the dark. No time to squeeze in an after work spin, and a smaller window of opportunity for a good long workout. All of these things conspire to put me in an exercise funk. Since my knees long ago exceeded warranty, running is no longer an option for me. As a result, I have steadfastly stuck to riding. Unfortunately, my November rides have become a series of ear numbing and toe numbing ventures into an increasingly dreary landscape. It s cold enough to make me hate riding, but not cold enough to generate a decent snow pack at Mountain Dell. Consequently, my long distance rides get replaced by marathon leaf raking sessions while listening to football games on the radio. I usually manage to fit in some ski walking, and moosehoof hill repeats. I ll even do my most hated form of exercise, and do workouts in the gym. I ll push weights around, do circuits and endure mind numbing exercise bike workouts there as well. But honestly, I hate it. What s a body to do? Thank goodness, I ve finally realized that there are some great roller-skiing venues to be had in the Salt Lake Valley and nearby environs. In fact, the TUNA web site lists a bunch of cool options. (/training/rollerski.htm) Now, I can fit in a nice, long roller ski workout along the Jordan Parkway from 4800 South to where it finally ends at 100-something South. I can carpool down to Utah Valley and enjoy the beautiful trail up Provo Canyon. Heck, I can roll down to Sugarhouse Park and scare myself to death on the ups and down of the Park s smooth as glass pavement. The only downside to all of these roller ski venues is that my list of fitness excuses has just gotten shorter. With this new found long distance revelation I can pound out some serious kilometers, pray for snow, and hope that my age group compatriots are at home whining about those dreary November days. Duncan Ellinwood and Bill Hokanson at Sugarhouse Park Roller Skiing the Jordan River Parkway by John Hollerback For Salt Lake County dwellers, the Jordan River Parkway offers the most convenient trail system. This asphalt trail system is continually improved and extended every year, and the long-term plan is for continuous paving from Utah Lake to the northern SLC border. Right now the trail is continuously paved from 3900 S to 8500 S, a stretch of about 8 miles. There are several access points, I prefer the one at 5300 S because of quick access from I-15 and its positioning in the middle of the stretch. The best stretch for learning is from 7800 S to 8500 S, because it is fairly straight with fresh paving and no bridges. When time permits I prefer rollerskiing on the Jordan River Parkway system in Utah County which has some good hills. Starting in Lehi, going south to Utah Lake, the trail is mostly flat. Heading to the north go past the golf course and up to the Narrows for a steep hill at the end, which gives a great workout. The total trail length from Utah Lake to the Narrows is 9 miles. This trail system is quite scenic, since the river is in a little gorge and there is a great mountain view. page 10 november 2005

11 To Yurt or Not to Yurt by Chris Magerl What is the future of the TUNA yurt? For several years, the club has owned and maintained a yurt in the Uintas. The yurt has been a comfortable, beautiful destination for countless TUNA members and non-tuna outdoor enthusiasts. And our move from the North Fork to Norway Flats a few years ago made for a more attractive outing. The new site is easier to get to, there is a year-round spring 20 meters from the door, and the new tent is insulated so well as to make it easy to heat the yurt to the mid-70s. That is warmer than most of us keep our houses in the winter. Despite all this, the yurt is not doing well. The number of visitors is down. It is difficult to find volunteers willing to help with twice-yearly maintenance days. TUNA is not sure it will be in the yurt business much longer. We are discussing changes for this season to see if we can increase usage and volunteer involvement. We will be lowering the nightly rental fee for TUNA members, and greatly reduce the fee for yurt volunteers. TUNA will no longer work with the Norwegian School for reservations, but will instead manage this task. And we are considering dropping the mandatory yurt certification trip. If you are a yurt user and hope to continue to be, here is your next step. Book a night or two to the yurt this season. Contact Robert Myers (robert@icon-remodeling.com) if you are willing to join a committee of a half-dozen people responsible for maintenance. Let the board know that you use the yurt and value this as a part of TUNA s mission to encourage Nordic skiing in Utah. Watch for our yurt social outing, to be advertised later this winter, and join us for an easy, familyfriendly ski into the yurt for cookies and hot cocoa. If you have never visited the yurt but have always been curious, don t put it off. This year is critical to the direction of TUNA s yurt. The yurt sleeps up to eight (six is more comfortable), is fully stocked with cooking and eating utensils, boasts a wood stove that keeps things toasty warm inside, and has an outhouse with a killer view. The drive to the trailhead is only one hour from downtown SLC, and the skiing from the yurt has it all, from powder and trees turns to virtually endless touring high on the Flats. The yurt can be accessed on skis or snowshoes, and is a magical destination for those in love with winter solitude. Make a plan to visit your yurt this winter. It might be the last call. november 2005 page 11

12 BACK OF THE PACK WHEN and WHY Do You Replace Your Gear? by David Susong Outdoor gear has become fundamental to our enjoyment, pleasure, and pursuit of many outdoor activities. The constant forward march and innovation of technology brings to us new advances each year that according to the manufactures will make us more comfortable, ski faster, run longer, bike smoother or climb higher. In addition to new innovations in technology, outdoor apparel now emulates the world of high fashion with new styles, colors and fabrics to tempt buyers. There is a virtual smorgasbord of new gear each year. So, when and why do you replace your old gear with new and how do you do it? Let s break the question down into the three simple parts: when, why and how. I will leave the how to last because that involves a discussion on shopping and I have gotten myself into trouble more than once on this subject. So when and why do you replace your gear? My general observations are that people fall into a number of categories when they replace their gear. On one end of the spectrum is the group that I call when the duck tape fails. This group of folks rarely replaces their gear until the duck tape holding their zipper together or the cracked ski tip on fails not once but repeatedly. They also are not slaves to fashion, in fact, the word fashionable is probably not even in their vocabulary. Yet interestingly, these types of people generally ski pretty fast in spite of the old gear and duck tape fashion. For this group gear replacement generally occurs only with complete and total failure. If this occurs within years of the original purchase date they will complain bitterly and in some cases send the item back to the manufacturer expecting it to be replaced for no charge along with a letter of apology for their defective merchandise. A second major category is the technology driven early adopters. They are always looking forward to the new technology in hopes that it will be the breakthrough that will give them the advantage they need to best their bitter rivals. Generally these folks are technophiles in all aspects of their lives and have the latest in electronic gadgets plugged into their ears while applying the newest fluoro-moly-jet-hypergraphite-nano wax to their freshly ground and manicured hypersonic-carbon fiber-radically cut with stabilizers and energy response on board skis. This group can be relied on to have the latest gear each year. Members of this group with their focus on technology generally also get a little upset when the guys held together by duck tape pass them in a race. On the other end of the spectrum from the duck tape crowd is the group that I will call the looking good group. This is the fashion driven group. As such its members are very aware of the latest fashions and colors and are routinely upgrading their apparel. They are generally less concerned about their technology but have been known to buy new skis when the model changes color. This is a diverse group that includes those folks skiing on teams who get new apparel each year and gear for free and ski pretty fast. A subgroup of the fashionable set is the: If you can t ski fast you might as well look good folks. This group doesn t ski as fast but looks pretty while skiing. So where do you fall on this spectrum? Why do you buy new gear? I analyzed our household and found that we fell into multiple groups. I have tendencies toward the duck tape crowd but never really get out the duck tape preferring to break down and buy new gear before I get to that point. I also am always interested in a technological fix to bail me out from my lack of training. However, I generally do not get too upset when the duck tape set passes me on their well seasoned gear and often old fashioned clothes. I also probably fall into if you can t ski fast you might as well look good set. However, gifts from my wife are the only thing that gives me a chance here. Without these gifts I would probably have to be breaking out the duck tape. I have a closet full of old gear just in case any of the new gear fails. That s what I tell my wife. In reality, I have trouble throwing things away. My wife is even more complex falling heavily into the technology and fashion categories. She is not a fan of duck tape. However, she is not an early technology adopter or even a big fan of computers. If curses were hammer blows our home computer would have been reduced to pulverized rubble years ago. Yet, she is very interested in fast skis but has struggled leaving behind her old Swix purple universal wax, which puts her in league with the duck tape guys. She has grudgingly adopted the new waxes and grinds and generally has fast skis. She definitely falls into the fashion driven category. She has a keen eye for the newest apparel and doesn t hesitate to buy it even though she has a drawer full of functional gear. I think she views shopping and fashion as competition and therefore has a compulsion to win although I am not exactly sure how winning is defined when it comes to fashion. Our daughter is on the fashion end of the spectrum. She cares little for duck tape or the newest technology. She, however, has learned from her mother to let me know if her skis are slow and not sliding well. Fashion is important and a ski suit that was good and completely acceptable one year will be for some completely mysterious reason to me unacceptable the next. Her intransigence and stubbornness when it comes to this is amazing. Yet when the stars align after she and my wife have gone shopping, her enthusiasm for skiing is boundless. The way we purchase our new gear generally involves shopping. Delving into the intricacies of shopping involves examining the fundamental differences between men and women. This is dangerous territory that I have skirted around in other articles and is perhaps the subject for a future article??? My wife and I fall on different parts of the spectrum of when and why we purchase new outdoor gear. We also fall on the opposite ends of the spectrum on how we replace our outdoor gear. This is all I am going to say about this in hopes of avoiding a marital moment. As you look toward your next purchase of gear or avoid purchasing new gear where do you fall on the spectrum and what is your true motivation for pursuing new gear? page 12 november 2005

13 Key Interval Workouts To Do Now by Torbjorn Karlsen This is a critical time of year to do a high percentage of your workouts as specific training and to include weekly interval workouts in your training routine. Specific training for cross country skiers means to train in ski terrain using ski motions involving both arm and leg muscles. Training speed and heart rates also need to meet the demands of what you find in ski racing. It s a fact that choosing ski similar terrain including rolling terrain and uphills is a must in order to develop a good oxygen uptake (O2) needed for ski racing. It s also a must to do the training at different speeds to get good O2 benefits. Doing distance training at one speed of for example at 60-85% of max heart rate and interval training at 85-95% of max heart rate will develop a better O2 than what those skiers never reaching the interval zones will achieve. A common mistake for skiers making up their own training plan as they go along is that it s usually too much distance training at one medium hard pace, usually 75-85% of max heart rate and that structured interval training is only occasionally used or not used at all. The chosen pace is usually what can be described at hard distance pace or gear 2-3. The disadvantage of always training in this zone and never easier or harder is that this becomes their race pace as well. If you are only training at one or two gears, that s the gears you use and are stuck with in the races as well. A must for racing at the next gear/level is too include the 4th gear in training. The 4th gear or heart rate at 85-95% of max heart rate is scientifically proven to be best for developing a high O2. Get good at using 85-90% of max heart rate before you attempt going harder. Use 1st gear or heart rates of around 60-75% of maximum heart rates in your distance training on the day after or leading up to interval workouts to quicker recover from the intervals and to be physically ready to do them. I m suggesting that you include two or more (one is a bare minimum) weekly interval sessions using an interval length from 3-7 minutes and 3-6 repetitions. The recovery time should roughly be 3 minutes. Examples: 4 x 4 minutes with three minutes recovery, 4-5 x 3-6 minutes with 3-4 minutes recovery. The most common interval methods are: Running or running with poles in uphills (also called moosehoofs or bounding with poles). You get extra upper body and O2 benefits from using your poles in this interval session, but it s easy to go too hard. Hold back and make sure that you really use your arms as in diagonal skiing by moving your elbow and hands past your hip. Your heart rates will typically be plenty high enough even when you are holding back. You ll learn that 4-minutes can be very long (!) and pacing yourself is important. A milestone is reached when you can do 4 x 4 minutes of these without slowing down or blowing up. For additional information go to november 2005 page 13

14 Disaster Relief Duathalon by Chris Magerl TUNA s annual fall conditioning check, the Mountain Challenge, drew 46 athletes to Soldier Hollow on Sunday, September 25. This year s race, the 18th annual running/cycling duathalon, was a benefit for the American Red Cross, and the club donated all entry fees, $435, to hurricane relief. This year s race was held one month later than usual, and the cooler temps made for a much less stressful run. Not that 5k on the trails of Soldier Hollow is ever easy, but the sun was a bit less brutal and hanging out after the race was pleasant. The run was followed by a 10k bike loop. 27 racers completed the solo event, while 16 were part of a team. The ride was non-technical and doable for mountain bikers of limited skills. The course is always cyclocross friendly, and at least 6 riders were on CX bikes, warming up for the fall race season. For the second year, the kids loop was back, helping draw 12 racers under 14. Seven-year-old Noah Putt was the fastest runner on the short loop. He looked like he was shot out of a cannon, and beat all but 5 or 6 adults to the adult/kid split, about 150 meters into the race. The bring-your-own prize table was a success once again. Each racer is asked to bring one usable item from their sport closet, and most prizes were awarded by random drawing. From golf clubs to kid skis to waxes, most people went home with something exceeding the value of their $10 entry fee. Thanks to volunteers Ernie Page, Ann Page, Richard Hodges and Jim Southwick. Without their help, there would be no race. And special thanks to Howard Peterson of Soldier Hollow for hosting our event and Steve Evans of Soldier Hollow for course preparation. Results are posted on No Matter How You Spell it We Wish For it Soon! page 14 november 2005

15 Why Attend the West Yellowstone Ski Festival? Here are ten reasons to make your plans now: West Yellowstone s reliable early season snow Fall Camp Nordic ski clinics for beginner, intermediate and advanced skiers Trails groomed beautifully for classic and skate skiing Learn to spell Bemidji, Duluth and Minnetonka from real Minnesotans Demo the latest in Nordic ski gear from ALL of the major manufacturers The Rendezvous Ski Trail system is just a few minutes from your door An opportunity to share the trails with 2006 Olympians Because you can t see bison in Boise, Boulder or Bend A chance to watch the country's best compete in the NorAm XC Supertour races Ski lots of K s and eat more turkey! The Yellowstone Ski Festival will take place during Thanksgiving Week on November 22, 23, 24, 25 and 26, 2005 in West Yellowstone, Montana. The event s highlights include a series of one, three and five day Nordic skiing clinics, the NorAm XC Supertour races, the Try It and Buy It Equipment Demo and an Indoor Ski Show. For over 25 years, West Yellowstone, Montana has played host to cross country skiers during the month of November. There is no better place to start your ski season! Where else can you participate in clinics tailored to your level of ability and coached by former Olympic athletes and lifelong Nordic skiers? Where else can you watch world class racers in action, demo the latest in cross country ski equipment and share the trails with members of the US Ski Team and the Subaru Factory Team? The Yellowstone Ski Festival offers all of that and more! november 2005 page 15

16 page 16 $60 SEASON PASS $50 FOR CURRENT TUNA MEMBERS SAVE $5 IF PAID before DECEMBER 1 Complete the form below and mail it with your payment to: TUNA / Mtn Dell Season Pass, PO Box 9008, Salt Lake City, UT Make checks payable to The UTAH Nordic Alliance (TUNA) Name TUNA Member # Address City State Zip Phone $60 Mountain Dell Season Pass $50 Current TUNA Member Mountain Dell Season Pass $45 Tuna Member Early Bird Special paid by December 1 Mountain Dell Preseason Update Is it too early to start doing the snow dances for Mountain Dell? Last season was a disaster, as the rain/snow line was often a few hundred feet higher than our ski trails. More than once, our good base and hours of grooming work was wiped out by rain. The juniors managed to ski there more than six weeks and we pulled off one relay, but often the conditions were better suited to running shoes. The season was a disaster financially, as well. The club had just purchased a new 4-stroke snowmachine. This new machine produces less pollution. Skiers aren t gassed out as the trail is groomed, and the volunteer grooming crew doesn t finish each long, hard shift smelling like they have been stuck in a beater car exhaust pipe for four hours. The new machine was expensive, and there was also the ongoing costs of preparing and maintaining the older 2- stroke machines. Those costs, as well as our normal fuel and old costs, didn t go away last winter. But much of a revenue did. Pass sales were down. The pay-as-you go take was way off. And there is fear that the fallout will spread into this season, no matter the snowfall. Yes, many of us paid for a pass last season and didn t get 9 days in, the break-even point for a preseason pass compared to the $5 daily fee. But please do not use that as a justification to ski our trails this season without paying. The prices will remain the same for the ski season at Mountain Dell. An unlimited season pass costs $50, $45 if you are a Tuna member who pays before December 1. The daily fee will be $5. When they have snow to work with, the volunteer grooming crew members pride themselves on providing some of the best grooming in the state. And when compared to regional areas that strive to groom daily, we are an unmatched value. We are always looking for dedicated volunteers to help set the ski track. We require a commitment of one shift (approximately four hours) every other week. No experience is necessary. If you are interested in being a part of the crew that makes skiing possible at Mountain Dell, contact Chris Magerl at or to daymag@hotmail.com. Please remember that skiing at Mountain Dell is not free. Providing this track costs TUNA thousands of dollars and several hundred volunteer hours each winter. If you do not want to pay to ski our trails, please do not ski our trails. Peter Harris november 2005

17 Cool Tools For TUNA, Or Calling All Gear Gurus. With the outdoor retailers show in our back yard twice a year we should be the most informed group of consumers around. So this is a call to all you Gadget Gals and Gear Guys out there to share your experience. TUNA News is looking to publish your cool tool reviews each issue. So here s your chance to share your opinion (and wisdom) in these pages. Look through your gear closet, or better yet go to your local specialty shop and buy something you have always wanted. You can always justify the purchase as an expense against the fame and fortune you will enjoy as a gear reviewer! Stuff we all would like to know more about include: roof top carriers, ski sleds for kids, heart monitors, socks, gloves, hydration systems that don t freeze up and just about anything else!! We hope to publish 1 or 2 reviews each issue. Her are some guidelines. Describe the gear, either a particular item you like, or compare several similar products listing benefits and advantages of each. Discuss typical use and who the product is designed for Include Positive and not so positive features Include the price and value for the money. List where the item could be purchased. (TUNA sponsors) Include a photo. So, go through your gear closet and start writing. Send me an at bruceschroeder@yahoo.com to let me know your plans and I will reserve a spot for you. Preference goes to current TUNA members. T U N A C L A S S I F I E D SOLDIER HOLLOW SKI SALE NOV 4-5 Excellent used ski packages as low as $75 for adults/$50 for juniors. 40% - 75% off on new and nearly new jr. race skis, including Rossignol Delta and Xium. 20% or more off on all retail, including Swix. 7am -7pm each day. More info? november 2005 page 17

18 This race schedule is published and distributed compliments of Timberland and TUNA. 2005/2006 Utah Cross Country Ski Race Schedule DATE RACE TECHNIQUE(k) LOCATION START December Sat Wasatch Citizens Series class(10) Soldier Hollow Sat White Pine/TUNA Relay** both(3x5) White Pine 10:00 31 Sat Wasatch Citizens Series free(15) White Pine 10:00 January Tues Senior Nationals free(15/30) Soldier Hollow 5 Thur Senior Nationals free sprint Soldier Hollow 7 Sat Senior Nationals class(10/15) Soldier Hollow 8 Sun Senior Nationals free(5/10) Soldier Hollow 10 Tues Senior Nationals purs(20/30) Soldier Hollow 14 Sat Wasatch Citizens Series class(10) Sundance 10:00 21 Sat Teton Ridge Classic class(6/14/28) Driggs, ID 10:00 27 Fri JO Qualifier sprint Soldier Hollow 28 Sat JO Qualifier classical Soldier Hollow 28 Sat TUNA Classic class(10) Soldier Hollow 2:30 February Sat Boulder Mountain Tour free (30) Sun Valley 10:00 11 Sat Wasatch Citizens Series free(10) Soldier Hollow 10:00 18 Sat Potato Cup purs(2/5/10) Mink Creek, ID 11:00 18 Sat Moosechase free(25) Jackson, WY 10:00 19 Sun Bryce Canyon Archery Biatholon free(6) Ruby s Inn, Bryce 11:00 20 Mon Bryce Canyon Ski Festival free(10) Ruby s Inn, Bryce 9:00 25 Sat Wasatch Citizens Series & free(20) White Pine Farm 10:00 Tuna Club Championship March Sat Yellowstone Rendezvous class(25) West Yellowstone 8:45 Yellowstone Rendezvous free(25/50) West Yellowstone 9:00 18 Sat Wooden Ski Classic class(5) Alta 10:30 ** 1 lap classical and 2 laps free For more up-to-date information check the TUNA web page at. Early Season Races Saturday, December 10 Timberland Wasatch Citizens Series place: Soldier Hollow time: juniors 10:00, others 10:20 distance: juniors 1-5 km, novices 5 km, others 10 km technique: classical registration: 8:30 to 9:30 at day lodge fee: juniors $6, TUNA members $12, others $15 (lunch included) contact: Soldier Hollow ( ) or TUNA Hotline ( ) sponsors: Timberland, Wild Rose Saturday, December 17 White Pine/TUNA Relay place: White Pine Touring Center time: 10:00 distance: 3 x 5 km technique: 1 lap classical, 2 laps free registration: 8:30 to 9:30 (teams may be formed there) fee: TUNA members $5, others $7 contact: White Pine ( ) sponsors: White Pine, The Utah Nordic Alliance(TUNA) Saturday, December 31 Timberland Wasatch Citizens Series place: White Pine time: juniors 10:00, others 10:20 distance: juniors 1-5 km, novices 5 km, others 15 km technique: free registration: 9:30 to 10:30 fee: juniors $6, TUNA members $12, others $15 contact: White Pine ( ) Sponsors: Timberland, White Pine Making Visions a Reality! General Contractor Design/Build Service 18 Years Experience Kitchen and Bathroom Remodels Whole House Remodels Additions Owned and Operated by TUNA member Robert Myers 1448 East 2700 South, Salt Lake City, UT P# 801/ F# 801/ page 18 november 2005

19 It s Membership Renewal Time for TUNA by Robert Myers, Membership Chair Your membership in TUNA is on a yearly basis and is open to the general public, particularly those who cross-country skier in the state of Utah. Every year your membership in TUNA helps supports a multitude of programs and activities that you and your family can become involved in. We offer many benefits: groomed skiing at Mountain Dell, youth programs for young skiers, a newsletter, social events, Summer and Fall conditioning classes, and volunteer opportunities for local and international races. All of this would not happen without the good graces of our volunteers and the support we get from our membership. TUNA membership costs $30 for individuals and $40 for families. I encourage you to join or renew your membership in TUNA now! Just go online to and click on membership. Follow the instructions to have a password ed to you (Member renewals) or create a log in account. TUNA is now using the PayPal online payment system for membership and ski passes. This will greatly reduce the effort of volunteers who maintain the membership TUNA database. The first 100 members who register online, will be selected for a prize drawing! So stay ahead of the curve, don t wait until the last minute, and don t spend hours waiting in line to pay for your membership, save some time and be out skiing. You will save TUNA valuable postage and avoid receiving a renewal notice. TUNA Junior Programs Need Recycled Ski Gear As parents of young skiers know, it s an impossible task to keep growing kids in properly sized gear at an affordable price. To help with this dilemma, the Salt Lake Junior Programs is creating a pool of new and gently used ski gear for use by kids participating in the programs. If you have skis, boots, poles or bindings in reasonably good condition (child, junior and young adult sizes needed) that you would like to donate to TUNA, we d love to take it (and donations are tax deductible!). We ll add your gear to our pool, then offer it to the kids on a season rental or loan basis. We re hoping to have sets of skis to offer to the kids this year! If you d like to make a donation or need more information, call Jim Haisley at (801) Located just 2 miles from Soldier Hollow, 2002 Winter Olympic Biathlon/Cross Country Venue Offering Inclusive Ski Packages, 12 km XC Ski Area, 2 Restaurants, Lodging, Resort Spa, Hot Springs, Scuba Diving & Much More! 700 North Homestead Drive, Midway, Utah november 2005 page 19