Key Phrases

    Tempo

   Tuck the downhills

    Transition

    Quick on uphills

Why?

Tucking makes you more aerodynamic so you go faster on the downhills. A quick tempo (high turnover) on the uphills helps you get up the hill faster with less effort- it doesn’t necessarily mean working hard. Transitioning makes the best use of your momentum and your energy

How?

To tuck, bend forward with your elbows on/near your knees, and skis facing down the hill. Transitions are smooth switches between tempos and poling techniques; they occur where the steepness of the hill changes, on both the ups and the downs.

Activities and Games

           “I can ditch you” - leader tries to shake 3 chasers behind them

 Bomb a downhill at 90 mph- as fast as you can go.

 Go for it- avoid snowplowing