SKI FOR LIGHT INC.
1455 WEST LAKE STREET
MINNEAPOLIS, MN 55408
(612) 827-3232
The Mobility Impaired Program, (MIP) at Ski For Light, (SFL) has been around for many years. Typically, an International Event would host 2-4 persons with mobility impairments known as sit skiers. Because of equipment limitations at that time, sit skiers usually concentrated on down hill skiing and ice pigging (sled-skating). Integration between the sit skiers and the visually impaired skiers and their sighted guides was low key and left to chance.
New equipment designs and revitalized attitudes concerning the role of SFL for people with mobility related disabilities, have resulted in more sit skiers attending SFL events and more volunteers interested in guiding sit skiers. Integration of all skiers is becoming a reality and continues to demonstrate that winter sport and activity are possible for persons at all levels of ability.
The MIP objectives at an International SFL week are:
1. To expose the mobility impaired participants to the sport of nordic skiing and ice sports.
2. To integrate the activities of the sit skiers with the visually impaired skiers.
3. To have each sit skier improve, in some fashion, some part of their own lifestyle. (This may be to ski better, eat better and/or live better)
4. To allow the guides to have a growing, relaxing, fun and gratifying experience at SFL.
5. To provide avenues which allow sit skiers, who want to advance to higher levels of competition, do so.
Each one of the objectives is discussed in further detail on the following pages. In addition, this manual contains information on sit skiing techniques, lifestyles of wheelers and other information to help make the week at SFL beneficial to all.
#1 OBJECTIVE: To expose mobility-impaired participants to the sport of nordic skiing and ice sports. *
In Europe, nordic sit skiing is an accepted sport. It is used as a wellness tool as well as an outlet for competitive racers.
In the USA, nordic sit skiing is in its formative years. With growing interest, we can expect to see vast improvements in equipment for sit skiers. The design of equipment in Europe seems to be somewhat dormant and the opportunity to improve ski design is overdue. While this information represents the state of the art, remember, we are on the cutting edge of a new sport.
Don't be afraid to question or offer suggestions for new improvements to the equipment or techniques that are presently being used.
The "sit skiing notes" shown below and on the following pages represents what is now known about sit skiing.
CROSS COUNTRY SIT SKIING NOTES
The higher off the snow, the faster the ski...(maybe not, maybe the speed is determined by the angle of the push of the pole, with the desired outcome a thrust that propels ahead and not up)
The higher off the snow, the more unstable the ski becomes...
Four inches above the ski seems about right. It depends how long your arms are, because you control going downhill by dragging your palm or fist in the snow. (In older designs, some of the skis are only two to three inches off the snow - which can also be a problem in deeper snow)
Ski pole length and quality are critical for effective propulsion. The optimum length for me seems to be three inches, above my head when sitting in the ski. At the world cup races, most European ski skiers had the pole reach just to the top of their head while sitting in the ski. The long pole may seem uncomfortable at first, but shorter poles just do not seem to work well, especially going up hills. Because there is a good deal of stress on poles, I use aluminum wrapped in carbon fiber. It is important to use half racing baskets with carbide-steel ski tips. A traditional round basket won't allow a good pole plant because of the angle of the ski when hitting the snow.
The poling concept is to make sure that the pole thrust is always angling back and not straight down into the ground. You also want to make sure the pole and pole push is very close to the ski, (hands should brush your hips as you pass through) However, at the beginning of the pole plant keep the hands about 15-20 inches apart. Any closer and you will end up planting and pushing out and to the side of the ski.
Do fast "cycling" or poling. "The faster you go...the faster you can go". Reach forward but keep the angle of the poles backward. Snap the release and ease up on the grip, let the pole strap work to control the pole by keeping the straps fairly tight.
The new "EXEL" wrap around strap seems to help in the thrust and relaxing the fingers. I prefer the traditional grip as compared to the "curved" grips.
You need to be tight to the ski, use a lot of belts, I use three, one low on the waist, one just behind the knees and one at the ankles. Make sure you can release the belts if and when you tip over. If you go over off the trail in deep snow, it can be tough getting out the ski!!!! Seats can be padded for comfort and avoidance of slipping. Its a personal choice. I pad the seat with my Quickie foam seat cushion and a piece of ensolite foam between my shoulder blades. All individuals need to be cautious about various pressure points on the body.
The knees should be bent and the feet braced. (Even if you have no strength or control, the brace will assist in the pole push.) Years ago, many sit skiers skied with legs straight out. In wheelchair racing the legs are bent quite a bit. Somewhere in the middle at about 45 to 35 degrees seems to work for me.
The ski seems to respond better and go faster when the skier leans forward to almost a point where the chest is hitting the knees. Like in Alpine skiing, drop the shoulder down and toward the direction you want to turn.
The push technique is double pole, diagonal stride is an alternative to get a change of pace but it does not seem as efficient. (On flat, fast tracks, one can do the diagonal stride, it does feel good as it stretches unused muscles in a different way) (I did observe one European skier do the diagonal stride uphill--I don't know if he was showing off or actually liked to do it.
The double pole allows you to make periodic balance adjustments. One day on an icy track, I went 30-50 yards on a single push, I was really moving!!!! Top end race pace is about 80 strokes per minute. There does seem to be a correlation between speed of the ski and amount of strokes. Up to a point, the faster the rotation, the faster you seem to go.
The skis are mounted about 7.5 inches (inside of one ski to inside of other ski) apart to fit the normal groomed track width. (A trail groomer is 5 1/4 inches but the trail usually sloughs off to 7 inches plus or so.--its hard to get exactly 7 inches because of the side cut on ski varies.)
If there is not much of a ridge on the groomed track it can be difficult at high speeds to stay in the track. In a race I was in, I skied about half the time in the track and half out on the skating lane. Groomed snowmobile trails are neat places to ski. A problem I have noticed is going up hills, (or down) that have a side cut. The ski is difficult to track, (when there are no tracks) and the ski will tend to slide sideways down the side cut.
Optimum ski length is from 180 to 190 cm. Recently, however I have had good success with the new "short skis" of 160 cm in length. I mount the skis about dead center or the first mounting shoe goes where an able-bodied binding would be. I thought that if I mounted the seat more forward it would help with the turning, but it did not seem to matter or help. The ski should be stiff and wooden core. (It holds the screws better) Use proper glide wax, obviously no kick wax is needed. The jury is still out on the difference between skating and classic skis. Both seem to work well under different conditions.
One day I tried 190 cm not very stiff skis. In the downhill corners on a skating trail, I had very good control. I switched to what I thought were faster 200 cm skating skis that were stiff. I had a very hard time controlling the ski in the turns. It seemed difficult to cut an edge. As far as what brand of ski...I recommend PELTONEN.
There used to be no known makers of ski frames besides us at SKI FOR LIGHT, Inc. in the USA. Now Bob Hall Wheelchair Company also makes a very nice ski frame. The Bob Hall frame weighs in at an amazing 4.5 pounds. Contacts can be made by call 1-800-628-7956)
Much of one winter I was skiing on icy snow, one spring I skied in 52 degree weather on soft snow. The control in warm weather, especially on side cuts and downhill was great. It was particularly fun to shoot through water puddles. The skis actually plane across the water send up a nice spray!!!!
Snowy, stormy day, temp 32 degrees F. Swix Purple with speed powder worked very well.
Cold, clear older snow under 20 degrees seems START green works great.
New snow, temps in the 25-30 range- Ski Go C-280 with a pre-application of swix graphite lightly scraped off worked well
Warm sunny day, with temp in the low 40's Holmenkollen yellow worked well with deep rills in the ski.
Warm sunny days, with temp in 30's. Ski Go red worked well even without rills. Probably would have worked better with rills.
Warm, muggy day in high 30's. Swix Cera Orange with Speed Powder and deep rill ran better that Briko Yellow.
Cloudy day, temps in the high 20's to low 30's...subbase with REX blue and overlaid with red maxiglide was super fast.
20-30 degrees F, Briko Red is an excellent choice for all sorts of conditions.
J. Pagels update on 12/95
1. Skiers will tip over. Make sure seat belts are fastened in the middle of the stomach or on top of the legs. The belts will be easier to release in deep snow at the described positions.
2. If the skier tips over and a belt release is not needed, but the skier needs your help, use a forearm to forearm grasp to pull the skier back to a upright position. A suitable alternative is clenched fingers to clenched fingers, (works better with the gloves off). Lean back with your whole body, and pull in a steady force. Don't jerk.
3. Going up hills with a side slope is tough as the ski tends to slide out and across the tracks. In these potential "slide" situations the guide should ski downhill from the sit skier. If sliding occurs, the guide should use lower leg and knee against the skiers shoulder to brace the skier. (Caution--be careful not to get a ski pole tip in your foot or leg!)
4. A strong guide and light weight skier can ski tandem with a harness arrangement. (Caution--the guide should not wear a fanny pack with hard containers. A common fall by the guide in this situation is straight back on the rear) Have enough harness to be far enough in front of the skier to avoid collisions. #2 OBJECTIVE To integrate the activities of the sit skiers
As sit skiers gain experience, it is not uncommon for them to easily ski with blind skiers. It is also possible for them to ski as a guide for a blind skier or other sit skier.
Blind skiers can gain appreciation and understanding of sit ski/skating equipment by actually trying the equipment out. This should be encouraged.
When on the trail, blind skiers typically ski in the right hand track with the guide on the left. Because of the sometimes difficult move of jumping tracks, sit skiers traditionally will stay in the guide or left track. This is based on the assumption that it is easier for a guide to switch a track than a disabled skier.
On the dance floor, dancing either slow or fast can be accommodated quite well between the two disabilities.
1. Talk with others on and off the trail. Take the lead in making introductions.
2. Look for indoor opportunities to have you MIP partner get involved with others.
3. Depending on the accessibility of the facilities, sit skiers may need assistance in gaining access to various activities. No one should be excluded from activities because of architectural barriers and guides are expected to help solve or over ride those barriers. Guides need to have a "high awareness" of accessibility problems and a desire to solve them.
4. Curbs or single steps can usually be climbed by simply tilting the wheelchair backwards to elevate the front wheels and then "jumping" the curb. 5. Large flights of stairs, can be climbed by pulling the chair up backwards. It is usually best to get some help.
6. When wheelers need to transfer into or out of their wheelchair, it helps to have someone steady the chair. No need to make a big production out of it, just hold it steady, the skier should be able to do the rest.
7. Wheelchairs for sit skiers are like your best pair of shoes are to you. Treat them with care when loading and try to keep them dry when out skiing. (a tarp will be provided at the ski site in case of precipitation.)
#3 OBJECTIVE To have each sit skier improve in some fashion some part of their own lifestyle.
As with anyone else, sit skiers will come to SFL from all arenas of life and will have different reasons why they are attending SFL. While on one hand, SFL is not a military boot camp or elite training center, some sense of direction should attempted to be instilled in each skier.
The guide in the beginning of the week, should try to get some type of goal statement from the sit skier. It can be as simple trying to ski one kilometer by the end of the week without stopping or as complex as trying to make new and lasting friendships for a person who is very shy.
1. Guides early on in the week need to develop and understanding with the skier of what the guide is expected and not expected to do. Guides are not expected to perform personal care for the participants.
2. Although one on one guiding is the norm, group interaction is great. Two guides occasionally helping one skier is certainly acceptable.
3. Encourage your participant to attend special interest sessions and the wellness programs. #4 OBJECTIVE To allow the guides to have a growing, relaxing, fun and gratifying experience at SFL.
Guides pay their own way to SFL and need to also have a great week. Guides are not expected to be baby sitters or lovers. Guides are expected to provide help on technique, accompany the skier on ski trails and other official events.
Sit skiers will be told that guides are not expected to have to do personal care. Usually, excellent relationships develop that will find guides and participants eating meals or having a refreshments together throughout the week and creating lifetime friendships.
1. Guides are encouraged to try sit skis, ice sleds and wheelchairs. Have contests!!
2. Guides are also encouraged to attend special interest sessions and wellness programs.
3. By now, you may have noticed the various hugs invented by wheelchair users. Hugging is a SKI FOR LIGHT tradition. Study them well!!!
#5 OBJECTIVE To provide an avenue to allow sit skiers who want to advance to higher levels of competition.
In the USA, a well established frame work for elite level disabled ski competition is in place. The United States Disabled Ski Program is part of the United States Olympic family and as such is climbing in status in the world racing community.
SFL is a primary feeder to the United States Disabled Ski Team, (for blind and sit skiers). Participants who display a willingness or wish to seek out loftier levels of competition should be encouraged to do so.
...a note about competition...
Competition is not for everyone and that should be recognized. At SFL there is room for all wants and needs. Just as important as providing encouragement to future world class skiers is the philosophy that skiing is fun and healthy and that one does not have to race to have a good experience. You will hear both sides of the competitive argument at SFL. What is really important to remember is that both sides of the coin are correct. Some people like to race and some don't...that's O.K.!!!
OTHER ACTIVITIES
ROLLER POLING:
Lack of snow will not limit the wheelers from getting exercise. All that is needed is a standard wheelchair and a pair of carbide tipped ski poles. The same sit ski motion can be accomplished in a wheelchair with a lot less effort than pushing on the hand rims. Asphalt, gravel, hard packed sand and grass are all places to go roller poling. (Concrete roadways are not good, the poles don't stick very well)
If we don't have snow at a SFL event, we usually tour the local area on the roads. Bring your running shoes. And, if you have them, bring a pair of ice skates to SFL events. (see below for why you should!)
ICE PIGGING
Ancient SFL history has it that the ice sled for sit skiers was called a pig because of the heavy breathing sound made by a sit skiers pushing the ice sled sounded like a pig snorting!
The ice pig is simply a steel frame mounted on two hockey or speed skates. The skater sits on the unit and propels with the use of somewhat shorter ski poles. Depending on ice conditions, very fast and exciting speeds can be obtained. The SFL ice pigs can be bolted together to make tandem, tri or quad units. The pigs can also be used to play ice games such as hockey as shown on the following page. BIATHLON
A biathlon traditionally involves nordic ski racing and rifle target shooting. In Europe, sit skiers use air rifles and ski small penalty loops if they miss the targets. At SFL events, one of our activities will include the biathlon using a pistols that are battery operated and fire an infrared beam at an electronic target.
BRAINERD, MN 1997
SUNDAY - ARRIVE, RELAX, GET ACQUAINTED DINNER
MONDAY A.M. - ON THE ICE RINK FOR SKATING/HOCKEY
MONDAY P.M. - SNOW SKIING AND MAYBE A QUICK NAP
TUESDAY A.M. - SKIING (with emphasis on technique)
TUESDAY P.M. - PARTICIPANTS CHOICE SKI OR SKATE
WEDNESDAY A.M. - SKIING - THE GREAT MIP GUIDE SERVANT RELAY RACE
WEDNESDAY P.M. - SKIING, TRY TO REMEMBER WHEN YOU HAD THIS MUCH FUN
THURSDAY A.M. - "THE BIG HOCKEY GAME" ICE RINK
THURSDAY P.M. - SKIING, WRITE A POSTCARD HOME
FRIDAY A.M./P.M. - "OUT A' WAYS" SKI TOUR AND PICNIC
SATURDAY - RACE/TOUR DAY, LETS SEE WHAT YOU LEARNED
SUNDAY - PACK YOUR DIRTY CLOTHES AND LEAVE FOR HOME