XC skiing (skate) (Lesson ) 1:00:00  9.0 km (6:40 / km)
shoes: Fischer Carbonlite
Poling, broken into four stages: crunch with arms at about 90 degrees but no pull from the arms yet, then follow through with arms to finish, then bring torso up, them bring arms up. Torso crunch down, arms down/through, torso up, arms up: 4 steps. You don't need to grip the poles hard; let the straps do the work as you pull down and through.
Don't worry about bending or not bending the knees yet, that's way more advanced and you're likely to get it wrong right now.
One skate: When starting to go uphill, glide is shorter, cadence is faster, poles don't follow through much so you are mostly just crunching and then returning forward to pole again. Note that the V of your skis gets a bit wider as the hill gets steeper.
When you aren't climbing a hill, keep the skis straighter, less of a V. Point the new ski in the direction you want to go.
The instructor hasn't taught us offset yet, so I stuck with one skate up the hills even though I can offset.
I need to get much more forward, almost try to fall forward onto the poles.
Pop up from the foot that is pushing off, explode. Get the hips up and forward, and completely over the new gliding ski. Pop up onto a straight gliding leg, not bent, and with that hip projecting forward. You get to relax momentarily on the straight leg.
When the speed of your one skate allows, reach forward with the new gliding foot but don't let this reach throw your weight back. Reach forward with the foot and then get forward and over it.
Pushing from the heel really seemed to result in the tip coming up (good) rather than it wanting to drag and trail.
Even though you are pushing from the heel, you still want your weight forward and leaning forward.
On flat or a slight downhill at the edge of the stadium, we practiced pushing off hard off one foot and gliding as far as you could on one foot.
Changing lanes in tracks: step out and let outside ski glide across both tracks, then step inside foot into inside track, then step outside foot into outside track.
I think I still don't get much out of my leg push when I am able to use the poles. I need to focus on getting as much out of my legs as I can, and then add the poles. I should probably do more drills without poles to make sure I'm getting everything I can out of the legs. Also I need to work on fully popping up onto the gliding leg, and getting the new hip forward. Also work on reaching the new foot forward as much as the speed allows.
Tired from last night's spin class. Legs didn't have full power.