Cross Country Skiing originated in Nordic countries as a means of travel and simple recreation and may have been a practice as early as 600BC. The Norwegian military were the first to hold skiing competitions in the 1700s which later inspired modern races. France was the first country to include cross-country skiing in their event list in 1924 and in 1952, women were able to join the cross-country skiing event. Since its beginning, cross-country skiing has been steadily increasing in popularity and we want to ensure all beginner and experienced skiers follow some safety procedures before hitting the trails!
Essential Gear:
Prior to hitting any trail, you first need the correct gear. While some may not think twice about running to the nearest rental store and grabbing the first pair of skis they see, it is important to have the proper equipment to avoid severe injury.
- Helmets
- Ah yes, the backbone of every winter sport. Helmets are essential when skiing not only to protect your head, but to help keep it warm as well. A helmet for skiing should be snug, but not too tight and should allow your head to move freely while strapped on.
- Lightweight Balaclava
- A balaclava is a face covering that goes under a helmet and goggles and covers the top of one’s head, ears, nose, and mouth. There are many different styles and colors to choose from including some that cover your helmet.
- Goggles
- A good pair of goggles is going to make or break your ski trip whether it is downhill skiing or cross country. We recommend a pair with UV ray protection and that are slightly tinted. Downhill and cross country skiers also typically prefer different types, with most cross country skiers opting for a fog-reducing brand such as Split Six.
- Warm gloves and clothes
- Base layer: a quick-drying material made of wool or synthetic material
- Middle layer: fleece or a puffy jacket for warmth
- Outer layer: a water-resistant, windproof and breathable jacket
- Outdoor Experts claim that the best way to dress up top for cross country skiing is in three layers: a base layer, middle layer, and outer layer.
- Pants should be breathable, lightweight, non-cotton stretchy pants such as running or yoga pants. Depending on the weather, another outer layer may be needed as well.
- Remember your gloves! Glove liners and windproof gloves make a great combo.
- Skis
- When looking for skis, there are a couple of differing aspects to consider. First, you will want to calculate the right size for you. It is recommended you use the following formula: your height in inches + (-2 to 6) depending on your skill level or you can always look up charts online
- Next, you want to ensure you get the correct bindings. Bindings allow your boots to click into the skis. Depending on the boots you get, you’ll need to get the same brand of bindings.
- Boots
- Look for a combination of flexibility and rigidity
- Some boots have extra features to enhance water and snow resistance we highly recommend looking into!
- Ski Poles
- We recommend aluminum poles which are a bit heavier than composite but are more durable
- The best pole straps will be the classic simple loop for cross-country touring
- Typically, you want the pole to be no taller than the crease of your armpit for the most comfortable experience
Safety Tips:
It is never smart to hit the trails while a storm is expected to hit within 24 hours or immediately after a storm has hit. To check on your destinations’ weather, trail maps, and regulations, it is recommended downloading the TREAD App. We also recommend double and triple checking all your gear to ensure proper functionality.
- Stay on Marked Trails
- While it is fun to take spontaneous adventures, going down an unmarked trail can lead to dangerous situations such as running into a wild animal or hitting unexpected barriers
- Avalanche Awareness
- Warning Signs: these can include large cracks in the snow, hollow ground, whumping sounds, strong winds, and much more
- While some trails have little to no risk of an avalanche, many trails have a heightened risk due to location nearing mountain ranges. Make sure you know the area and warning signs of impending Avalanches
- Get formal avalanche training prior to leaving on any trail. It is important to know how to use emergency gear and how to increase your chances at being rescued
- Leave No Trace
- Follow the leave no trace pact to not only protect the environment but to protect yourself as well!
- By properly disposing of food waste and other trash, you can ensure that animals will be unable to follow the scent
Caught in an Avalanche?
Alpine Meadows was home to the deadly 1982 avalanche that struck the Lake Tahoe resort. Anna Conrad, an employee of the resort, was miraculously rescued after spending 117 hours being buried in the basement and was the first to be rescued by a search and rescue dog in an Avalanche rescue. Seven others lost their lives that day, however, and dozens of lives were changed due to this underrated natural disaster. After only 30 minutes following an avalanche, the rate of finding a person alive decreases dramatically. If you are caught in an avalanche, what then should you do to increase your chance of survival?
- Consider buying an avalanche airbag
- These bags are designed to push the wearer to the top of an avalanche as it hits, rather than pulling the skier down into the snow. This increases your survival rate by 31-85%
- Move diagonally
- Think of being caught in an avalanche like being caught in a frozen, powdery riptide. You want to move diagonally to the wave of snow and make your way to the edge where you are more likely to not be buried as deep
- As you move, let go of unnecessary equipment so you are less likely to be weighed down. This could also signal to rescuers that you are nearby and encourage them to continue looking
- If the avalanche catches you:
- By “swimming” uphill, this will increase your chances of staying at the top closer to oxygen
- Create a pocket
- The arm straight up will help rescuers locate you and may help you remember which way is up. If you are still unsure, spit a little saliva to note the direction you are facing.
- If the snow is moving too fast for you to possibly outrun it, orient your feet downhill so your lower body takes more of the impact. You can also try getting into a tight ball as another way to protect your head.
- Hold one arm straight above you and one across your face to create a bigger space for oxygen.
- If you are close enough to the surface to hear rescuers, or dig yourself out, it may be worth it to call out once or twice or attempt to dig out but conserve all precious air by staying still
- Stay Calm
- Most, if not all, Ski Resorts have a team of search and rescue nearby to immediately swing into action.
- Bigger resorts also use on-site rescue dogs. Keep imagining happy barks and puppy kisses after being pulled from the snow!
Remember: The best safety tips are listening to locals, checking and monitoring weather, and staying on marked trails. You are your own first responder! For more information on other protection topics, reach out to your local Damsel Safety Educator here.
