Cross Country Skiing

What is one of the most fun team building activities you’ve done?

Unexpectedly Fun Team Building Activities: Watercolor Painting & Silly Games!

What are the most fun team building activities that I've ever had a chance to take part in with the US ski team? It was actually the watercolor painting and that was something that I didn't anticipate being fun. It's not exactly in my wheelhouse of skill sets and it actually wasn't in many other people's, but it was super fun to try something new. Get some instruction from people who enjoy doing the thing and see how people react when they're paintings turn out as they hope or don't tell. Hope, I think the biggest thing with team building stuff is that. The less you force it, the better off it usually is it should be fun, it should be, it can be silly. We did played a rousing game of heads up, seven up in Lillehammer one year, which again I would not have guessed, that would be as popular as it was, but it turned out to be a great time together and it doesn't have to be anything. Super big, you know, anytime you can get the team together and and do something fun, it's probably pretty good.

One of the most fun team building activities that I've ever been part of with the US ski team was a watercolor painting activity. It was unexpected and new and everyone enjoyed it, even though it wasn't in their wheelhouse of skill sets. Additionally, playing Heads Up, Seven Up in Lillehammer was also a great time. The key to successful team building activities is to keep them fun and not force them on the team.

https://assets.anyquestion.com/raw/upload/nghtuyyolqgpc0lw5tmp.vtt

One of the most enjoyable team building activities I've experienced with the US ski team was watercolor painting. It was unexpected because it wasn't a skill set I was familiar with, and many others felt the same. However, trying something new and receiving instruction from those who enjoy it made it a fun experience. Seeing people's reactions when their paintings turned out as they hoped or didn't was entertaining.

In terms of team building, I've learned that the less forced it feels, the better it usually is. It should be enjoyable and even silly at times. For example, we played a lively game of Heads Up, Seven Up in Lillehammer one year, which turned out to be surprisingly popular and a great bonding experience.

Team building activities don't have to be extravagant. Anytime the team can come together and engage in something enjoyable, it tends to be beneficial.

What are a few of the best decisions you’ve made in your career?

Career success: Coaching, college, elite team, US ski team

I've made a few good decisions in my career. And I think the biggest one was that I decided to start coaching. I had been living in Minnesota, and I wasn't ski racing anymore and I wasn't really seeing that much anymore. And I thought that was, it was silly that I'd spent so much time learning about something and enjoying something, and then I was basically not doing it anymore. And so, I just basically went online and looked to see where And programs were where they existed, you know, and who's hiring and I'm glad that I ended up working with Juniors. I worked in custody Butte and drink a Colorado and that was a great transition into coaching. The pressure isn't super high and it was super fun. And from there, you know, the other decisions I made was that, you know, at some point after five years, coaching Juniors, I thought I should probably try the next level up. So I got a job coaching and college again to I just looked online found Thea places that are hiring and there you go. And from there, I moved on to a senior program, CXC elite team and W in Wisconsin. That's where I started working with Jesse Diggins which that wasn't so much a decision of mine to start working with her. It was pure happenstance but that was a pretty good decision to have that job at the time. And finally, the last decision I think I'm really happy. I made was I got hired by the US ski team and when they offered me the job, I wasn't a thousand percent. Sure I was going to take it. It but I was like nine hundred and ninety-nine percent sure I was going to take it. I'm really glad I did that. I've got to see the world. Got to go to three Olympics and lots of World Championships and seen a lot of things that I never would have dreamed. I would have been able to see just as a normal person, normal skier. So those are things that I'm happy. Those are decisions. I'm happy, I made.

I'm glad I chose to start coaching, as it has led to many amazing opportunities and experiences. After five years of coaching Juniors, I moved up to college level coaching and then to a senior program, CXC elite team and W in Wisconsin. Finally, I was offered a job with the US ski team and am really glad that I took it.

https://assets.anyquestion.com/raw/upload/cekxjxhsjiydaypelnw0.vtt

I've made several significant decisions in my career that I'm proud of. One of the best decisions was choosing to start coaching. After stepping away from ski racing and feeling a void, I realized it was a waste not to share my knowledge and passion for the sport. I researched coaching programs and ended up working with Juniors in Crested Butte, Colorado. It was a low-pressure and incredibly enjoyable experience.

After five years of coaching Juniors, I decided to take the next step and coach at the college level. I found a coaching job online and took the opportunity. This led me to work with the CXC elite team in Wisconsin, where I had the chance to work with Jesse Diggins, which turned out to be a fortunate coincidence.

The last decision I'm particularly happy about was accepting a job offer from the US ski team. Although I had some initial uncertainty, I was overwhelmingly sure that it was the right move. This decision allowed me to travel the world, participate in three Olympics, and witness incredible experiences that I never would have imagined as a regular skier.

These decisions to start coaching, progress to higher levels, and join the US ski team have shaped my career in ways that I am truly grateful for.

What ratio do you target for base/intensity training?

80/20 Model: Optimal Training Ratio for Base/Intensity Workouts

There's a lot of discussion about what percent of your training should be Based training and what percent should be intensity training and Stephen Sylar, he's a sports scientist originally from Texas. But living in Norway has kind of popularized this 80/20 model and I tend to think he's right, that's approximately what I've been aiming at for the last 12 years for the plans. I've written one thing to take into account. I coach cross country skiing, that's a power endurance sport. I generally include strength training in that 20% as well. I think, if you look at Runners who generally don't do as much strength, threat work as cross-country skiers, they may be in their 20 percent exclusively threshold than above and that's fine. But I also think that cross-country skiers tend to also train more hours than Runners. It's a much more gentle on your body. You can accumulate more load over time then you can't and running. So that's where I think is approximately, right? And strangely enough, I kind of came up with 80/20 on my own as well. Stephen Sylar has a lot more science to back it up and a lot more research to back it up, but I guess great minds think alike. Hmm.

Stephen Sylar popularized the 80/20 model for training, which I generally think is right. Cross-country skiers may need to include strength training in their 20%, while Runners can focus exclusively on threshold and above.

https://assets.anyquestion.com/raw/upload/p2budbxjr3ww5y3bsu3t.vtt

When it comes to the ratio of base training to intensity training, I tend to follow the 80/20 model popularized by sports scientist Stephen Seiler. This means that approximately 80% of my training focuses on base training, while the remaining 20% is dedicated to intensity training. 

As a coach for cross-country skiing, which is a power endurance sport, I also include strength training within that 20%. However, for runners who typically don't prioritize strength training as much as cross-country skiers, their 20% may consist mainly of threshold training and above, and that's perfectly fine.

It's worth noting that cross-country skiers often train more hours and can handle a higher training load compared to runners. This is because cross-country skiing is less impactful on the body, allowing for greater accumulation of training volume over time.

While I arrived at the 80/20 ratio independently, Stephen Seiler's research and scientific backing provide further support for this approach. It's interesting how great minds can think alike.

Generally, for classic skiing on man-made snow, do you recommend a hardwax binder or a klister binder?

Navigating man-made snow: Klister or hardwax for classic skiing?

When your classic skiing on man-made snow, it can be quite challenging at times. The snow is more abrasive. It's kind of a bigger sharper Crystal and so you need to have a binder. And so the question is really do you want a hard wax binder or cluster binder? I think, in general, you're probably looking for a cluster binder. One thing we've learned over the years is you can get like a spray cluster, lots of companies, make them Tocco swick's, Rex, it's a liquid. It goes on really really thin and I'm not sure exactly why but it keeps the binder and then the cluster or hard wax on much, much better than just a binder alone. So with man-made snow, you kind of want to sand your base tip to tail and they kick stone with like about 100 grit. You don't think it crazy aggressive, you're not trying to make Harry's, you just kind of trying to wrap up the thick, Stone spray down, a layer of cluster, spray, and then roll on or put on very thin layer. Something like a green cluster and that should get you at least in the ballpark of having some durability with your kick. Now, the question is what the kick is, and that's pretty much impossible to just kind of give advice on right now because the snow is always changing. The temperature is changing, the crystals are changed as the ages and is groomed. So I don't have great advice on that, right there, you got to do a little experimentation, but you should be at least East getting a little knowledge there on, what kind of binder you need?

When skiing on man-made snow, use a cluster binder and sand your base with 100 grit. Spray on the binder and then apply a thin layer of green cluster wax. Experiment with different kicks for best results.

https://assets.anyquestion.com/raw/upload/irt2qe6nnrm8odyqje15.vtt

When classic skiing on man-made snow, it can be quite challenging due to the abrasive nature of the snow. To ensure a good grip, you'll need a binder. The question is whether to use a hardwax binder or a klister binder. In general, I would recommend a klister binder.

Over the years, we've discovered that using a spray klister binder works well. Many companies produce them, such as Tocco, Swix, and Rex. The liquid klister goes on very thin but helps to keep the binder and the klister or hard wax in place much better than using a binder alone.

For man-made snow, it's recommended to sand your base from tip to tail with a 100-grit kick stone. The goal is not to be overly aggressive but to create a textured surface. After sanding, apply a layer of klister spray and then roll or apply a very thin layer of a green klister. This should provide some durability for your kick.

Determining the right kick can be challenging as the snow conditions, temperature, and crystal structure are constantly changing. It requires some experimentation to find the best solution. However, following these steps should give you a good starting point and help you gain some knowledge about the type of binder you need.

What are you listening to? What music, podcasts, playlists are you playing these days?

From Disco to Local Radio: What's Playing in the World Cup Wax Truck

I work in the world cup and we wax out of a wax truck which is a pretty sweet vehicle that both sides. Expand. And we have a huge room with eight benches of wax waxing setups and it's pretty sweet. And we also have a pretty good stereo system in there. And in terms of what we listened to in there, there are a couple things we listen to a lot. One is an internet radio station out of France called radium. You it's got like a cow How kind of logo we got turned on to that by an old wax Tech of rjp Lauren, who's friends run it and it's kind of disco e stuff and sometimes it's nice on this morning to listen to something a bit upbeat. We also listen to a radio station out of the Twin Cities 89.3, the current a lot. I kind of brought that in because that's a station. I listen to a lot of Home 90.9 on your fm, dial in Duluth Minnesota as well. So those are things we listen to a lot. I think, oftentimes, we listen to music that we are familiar with or just trying to make the fact that we're in a completely different country a little bit less foreign. So, that's pretty much it. We don't really listen to podcasts in the truck so much, A lot of times, you're kind of doing a lot of things at once, and going in and out, and it makes it very challenging to hold the story, but definitely the truck when it dries, they often have listen to books on tape and podcasts, which is a great way to pass the time. That's not really a pro tip. I think that's pretty well-known, but there we go. That's what we listening to

In the wax truck, we listen to an internet radio station out of France called radium and a Twin Cities radio station called 89.3 The Current. We also sometimes listen to books on tape and podcasts when we have time.

https://assets.anyquestion.com/raw/upload/c6ibhgl4xgbitpjattad.vtt

Currently, I work in a wax truck at the World Cup, which is a fantastic vehicle with waxing setups. We have a great stereo system in there, and there are a few things we listen to frequently. One is an internet radio station called Radium from France, which has a disco vibe and adds some upbeat energy to our mornings. We also listen to a radio station called 89.3 The Current from the Twin Cities. I introduced that station because I often listen to Home 90.9 in Duluth, Minnesota. These familiar music choices help make the experience of being in a different country feel a bit more familiar.

In the truck, we don't listen to podcasts as much because we're usually multitasking and it's challenging to fully engage with the story. However, when the truck is drying, we often listen to audiobooks and podcasts, which is a great way to pass the time.

That's what we're currently listening to in the wax truck at the World Cup.

Waxing Success: Top World Cup Venues Revealed!

I've Been Working On The World Cup for 10 seasons and people often want to know what's my favorite place to go but this is specific. What's my favorite place to go to wax and coach at I'd have to say that toe block also known as do ba AKO in Northern Italy is one of my favorite places to go not withstanding, the beautiful views and the nice cold weather, which makes the waxing a little more stable and easy. That's where we've had a lot of success over the years, I think Jess. SE Diggins, who I coaches run their four times. We've had lots of podiums over the years, so it's pretty fun to go someplace where you're pretty confident, that things are going to be okay. I also really like fallen again because we've had a lot of success there, that's in Sweden. And oftentimes were there in the springtime and the waxing is much more challenging. But some for some reason, I'm not sure how I'm not sure why, but we tend to have good skis there and good results. So I don't I don't entirely base everything on how we did at the races, but let's be fair. When you walk away from someone and somewhere and you've got good results. It's it's a lot easier to like it.

My favorite place to wax and coach is Dobba Ako in Northern Italy. We've had a lot of success there and I also like Fallen in Sweden as we tend to have good skis and results there.

https://assets.anyquestion.com/raw/upload/jpumdrskwfckzfertrih.vtt

When it comes to my favorite venue to wax and coach at, I have to say that Toblach, also known as Dobbiaco, in Northern Italy holds a special place in my heart. The stunning views and cold weather make waxing more stable and easier. We've had a lot of success there over the years, with athletes like Jessie Diggins achieving great results and multiple podium finishes. It's always fun to go to a place where you feel confident that things will go well.

Another venue I really enjoy is Falun in Sweden. We've had a lot of success there as well, particularly during the springtime when waxing becomes more challenging. Despite the difficulties, we often manage to have good skis and achieve positive results. While I don't solely base my preference on race outcomes, it's undeniably easier to like a venue when you walk away with good results.

Swimming

Strength

Triathlon

Photography

Track & Field

Nutrition

Physical Therapy

Running

Pets

Cycling

Podcasting

HealthCare

Musculoskeletal

Hockey

First Responders

Integrative Medicine

Chiropractic

Adaptive Sports

Mental Health

Surfing

Climbing

Tennis

Military

Mind Body

Scholars

Criminal Justice

Liquor

Golf

CrossFit

Soccer

Pickleball

Hunting

Public Speaking

Venture Capital

Gear & Equipment

Form & Technique

Training

Venue Layout

Media

Jason Cork, a seasoned regional cross country coach, has been appointed assistant coach for the U.S. Cross Country Ski Team. He'll focus on the men's World Cup team, working with Cross Country Head Coach Chris Grover. Cork's tenure at Central Cross Country (CXC Team) saw his athletes dominate the USSA SuperTour. His work was recognized with the USSA's Cross Country Domestic Coach of the Year award in 2011. Originally from North Pole, AK, Cork gained coaching experience at Michigan Tech and Durango Nordic Ski Club.