Gliding at Great Brook Farm State Park

Between weather events this wintery week, I took advantage of a sunny Wednesday and went to Carlisle, MA to explore Great Brook Farm State Park. Snow conditions were a bit icy, but I was able to cross country ski three to four miles of the 10 mile groomed trail system.

Normally I post about wheelchair accessible opportunities. Alas, this park does not shine for wheelchair access during winter months. Many of the wide ski trails through woods and fields would make for some easy walking and easy hiking in warmer months. Most of the trails are moderate in terrain. Flatter fields and forests near the park entrance have potential for reasonable wheelchair access come summer. More to be revealed after the snow melts!

Strategies For Making Modified Sitskis

Everyone is included in this family outing at D.A.R. State
Forest thanks to the use of a modified sitski.

Here's a look at what we've done to make sitskis more user friendly for those who require secure assistance for gentle winter outings.

With credit to Brenda Davies (pictured far right) for the initial momentum for this project, the DMR handled our first fabrication of two sitskis and did a professional job in their shop. We provided the sitskis - they created a stainless steel stroller bar handle and clamped it on. To prevent sideways tipping of occupants that is easily caused by an irregular posture and trail ruts, the DMR fabricators created an outrigger from of the tips of downhill skis mounted on blocks and attached to a bar, which is then clamped onto the sitski frame. A chest strap can also be used to keep a passenger's weight more centered in the seat - the handle bar frame provides a secure support.

Sitski by Colin Dye with stroller bar and outriggers by the
Massachusetts DMR fabrication shop.

Since the DMR could only do a one-time project for us, we resorted to a new design for our next set of modified sitskis, using flexible conduit pipe to bend an arched and wider handlebar shape onto the back of the sitski, attached with plumbing clamps. The handle in this case extends beyond the width of the sitski - a feature that is great for easier manueverability for the pusher, but complicated for transport - so the bigger the sitski, the better it is to keep it based on one site. The outriggers were a close replica of our DMR designed model. Thanks to Michelle Bitgood for creating and completing this fabrication and adding to our fleet!




The modified Ski For Light sitski.

We see a lot of use of this equipment, especially at larger programs that attract groups. Four of these modified sitskis aren't always enough! Last year we selected a Ski For Light sitski that had been donated to our program for our next modification. The knee support bar was sawed off and sanded down, allowing for a range of options for comfortable leg positioning using bolsters. Bryant Stewart, supervisor of Wendell State Forest, used square aluminum tubing to construct a frame for a round tube cross bar handle, which he bolted onto the sitski frame.

Despite its cafeteria style seating, the Ski For Light sitski is surprisingly comfortable. With wider skis set further apart, we decided not to use outriggers, which allows greater ease of poling movement for the sitskiers who use poles. If desired, rubber bike grips can be attached to handles for greater traction and warmth for those pushing. It is also helpful to position the skis more forward under the frame to allow for easier walking for the person behind the sitskier.


Sitski by Bob Hall with modifications by Michelle Bitgood.

All of these designs function well and demonstrate a range of possibilities. So often adaptive equipment needs further modification to better serve users and much homespun innovation goes on out there! If you have other solutions for supporting people with severe disabilities on the snow, please share! I am still surprised that there isn't a standard product on the market yet - or if there is, please let us know!

How to Assist Nordic Sitskiers

Despite the lack of snow in most of Massachusetts, Heidi and I escaped the office for an introduction to sitskiing at the Weston Ski Track this week. The nights have been cold enough to make good snow and the days warm enough to enjoy being out there. Conditions were icy with granular snow loosening atop the groomed snowpack. Only a handful of other skiers were out on the track on a Tuesday mid-day.

We practiced both sitskiing and assistive techniques, a refresher for me while introducing Heidi to the basics so she can ski with REC Connect participants in future programs. Despite the fact that glide wax wasn't needed on the icy snowpack, I was reminded that sitskiing is a lot of physical work to accomplish. Your body gets used in a different way so it is reasonable to expect some soreness after a first session. We practiced the sitskiing techniques described in the previous post and took a few good falls. One word of caution for slick conditions - take the downhills slow and beware of oversteering even while poling at a comfortable speed.

Nordic SitSkiing 101

I managed to squeak in one cross country skiing experience in last week's snow, a fabulous 3 miles through the woods on the shadowy side of a mountain that held diminishing conditions longest. Now I'm looking forward to visiting the Weston Ski Track for my first sitski outing of the season. In anticipation, here's a primer on sitskis and basic technique.

Sitski Equipment

Nordic sitskis consist of a metal frame mounted on cross country skis, with a plastic or sling seat, allowing the legs to extend forward in either a straight or bent position. Sitskis models used in our Universal Access Program are not currently being manufactured, so if you are looking to purchase a sitski, I recommend checking out Sierra Sitskis, which seem to be popular among serious users and can be ordered for custom fit. Sierra Sitskis are shown in these photos from last year's Vasalop Ski Race at the Weston Ski Track.

On our older sitskis, I maintain a base coat of wax on the skis for protection and recommend the application of glide wax from tips to tails just prior to use for maximum glide. Glide wax can be applied periodically throughout a ski session as needed - the sitskier has to intentionally or accidentally tip over so the application can be made by another person, although I'm sure some sitskier somewhere has probably mastered self application by now.

Ski poles need to be shorter than for standskiers. Once someone is in the sitski we generally offer poles up  to head height in length. The longer the pole, the more power on uphills, but it may take awhile to work up to that length or longer. Poles can be cut to size using a hacksaw and the handles removed by soaking in hot water and re-glued on to the shortened pole.

We also supply a fanny pack with sitskiers, usually worn by an able-bodied ski partner, who may ski alongside or behind the sitskier, providing as much or as little assistance as needed. The fanny pack contains a tether with carabiners, glide wax, an emergency space blanket (very helpful when it is snowing as sitskis tend to capture more falling snow in their laps than standskiers), trail maps, and any other additional supplies that might be needed.

Sitskiers with strong upper bodies in good physical condition will want to ski as independently as possible. On a groomed course this may be 100% of the time. On more rugged terrain an assisting standskier is essential for support, providing uphill boosts from behind or pulling support on long upgrades using a tether. Supplemental braking is helpful security on long downhills - the standskier holds a tether clipped to the back of the sitski. Working in tandem allows many sitskiers to travel further and work out more efficiently than going solo, building strength and endurance for improved independent skiing.

Basic Sitskiing Technique

Forward propulsion is achieved through poling techniques. Double poling uses both arms together simultaneously for quick short forward bursts suitable for flat or moderate terrain. Arms alternate in single poling, which is less powerful but has advantages on long gradual upgrades as there is steady forward propulsion. People with torso strength can take some strain off their arms and shoulders by leaning far forward and using a hip thrust powered by abdominal muscles as a power source for speed. For this a straight leg ski offers the biggest angle between upper and lower body for greatest power. Bent leg skis help those without as much torso strength sit more securely in the ski and use their bodies to best advantage.

Braking occurs by leaning forward and turning the pole handles down into the snow so they drag and slow momentum. (When sizing a person to a sitski it is important to make sure their hands can reach the ground!) While skiing downhill, this technique can be used on one side to help steer the ski through curves, much like in sledding. Turning while skiing is done more gently through leaning the body and making poling adjustments. Turning while stopped is an art form requiring an upwards hop and torso twist while pushing off on angles with ski poles. On packed snow with an icy quality, sitskiers can do a 180 degree turn much faster than standskiers.

Being closer to the ground makes falling a lot easier. Ruts in the trail can tip an unprepared sitskier over sideways. My typical fall is an intentional wipeout on a steep downhill if I pick up more speed than I can manage. After falling on a downhill, it is important to twist yourself in the ski so you return upright in a perpendicular position to the downslope, giving yourself a chance to pause safely before turning to continue downhill. To right yourself after falling, place both poles in one hand and push yourself up, allowing your head to stay low then move into proper alignment once the sitski is back in an upright position. Best to practice this on flat ground to get the hang of it first. Don't forget to add more glide wax while you are down!

New Adaptive Ski Program in Boston!

Anyone in the Boston area or beyond interested in learning to sitski should know about a brand new adaptive Nordic skiing program starting up at the Weston Ski Track this winter. The New England Nordic Ski Association has recently formed an adaptive program and will be running programs twice a week: Mondays from 6:30-8pm (night skiing after work!) and Thursdays from 2:30-4pm starting January 31 through March 3. To find out more, contact Eileen Carey at 207-514-3230.

Nordic Sitskiing - for families, winter explorers, and serious athletes!

Independent sitskiing at the Weston Ski Track.

We are still waiting for our first good snow here in western Massachusetts but nearby areas already have a foot of snow, so the winter recreation season is not far off. I am looking forward to getting back into a sitski this winter!

Nordic skiing, otherwise known as cross country, is my favorite form of skiing. I love gliding through a snowy landscape on my own power. While nordic skiing has been around for about 4000 years, nordic sitskiing is a more recent adaptation for skiers with spinal cord injuries, though not necessarily limited to people with disabilities. This seated outdoor exercise offers an upper body workout well-suited to those with a lot of strength and energy to burn. If you have use of your abdominal muscles you can use them to great advantage for bursts of speed. Sitskiing, with its lower center of gravity, allows for faster speeds on downhills compared to standskiing.

Sitskiing Part of Nordic Race at Weston Ski Track

Four athletes affiliated with Northeast Passage of Durham, NH, joined in the competition of the annual Vasalop Classical Ski Race at Weston Ski Track on Sunday, February 7th. They entered the race for the fun of it and to practice racing. As it turned out, distance, times, and placement were not the concern of the day as much as just being there and enjoying the opportunity.

Marlon Shepard, 19, is a student at the University of New Hampshire and an alpine skier discovering nordic skiing this season. He appreciates it for the real workout it offers and led the pack of sitskiers on the race course. He and his team mate Erica enjoyed hot blueberry soup after their race, a culinary reward in traditional Swedish nordic ski races.

Marlon will be hopping on a plane in March and heading to the Winter Paralympics in Vancouver, with sights on participating in 2014 in Russia. He is well-positioned at UNH to receive the training he needs to follow in the tracks of Tyler Walker and Laurie Stephens who are competing this year in Vancouver in alpine skiing. Go Marlon!

Other sitskiers on site were from the greater Boston area and I was pleased to learn from them that they have recently discovered the Weston Ski Track as a place to sitski, even at night. It will be great to see more sitskiing at Weston in the future, in addition to the Universal Access programs offered there by Brenda Davies of Outdoor Access. Brenda and a few volunteers assisted with race logistics prior to offering their second Universal Access winter program on Sunday. Thanks to Brenda, KC, Barry, Courtney, Adam, Nezirin, and everyone else who helped out!!!!

Special Olympics Qualifier Held in Weston

Thirty athletes competed from all over Massachusetts in an annual cross country skiing qualifying event at Weston Ski Track on the last day of January. Most will go on to the Connecticut Winter Games and compete with 150 athletes there February 27 and 28.

Jennifer Maitland, the director of Special Olympics Massachusetts, started races with megaphone in hand on this sunny cold day. Races included the 25, 50, 100 and 500 meters, 1 kilometer, and two relays - a 4x100 and 4x500. She said that there aren't enough athletes in Massachusetts competing in nordic skiing and skating events to warrant a state tournament, so to gain greater competitive experience, Massachusetts skiers and skaters travel to Connecticut.

Athletes are divisioned by ability, gender and age. Conditions were perfect at the Weston Ski Track, the only nordic facility in Massachusetts that makes snow. Smiles and enthusiastic cheering were prevalent as racers took off in their separate tracks and even when they were well out of hearing range. Susannah is shown completing her race above.

The Massachusetts Winter Games will take place in Worcester on March 13 and 14. Athletes will compete indoors in basketball, bowling, and floor hockey. Alpine skiing events will be held at Mt. Wachusett. For more information, visit http://www.specialolympicsma.org/

Winter Snapshot - Weston Ski Track Accommodations

The Weston Ski Track is located at 200 Park Road in Weston, near where I-90 and I-95 cross. It is the only cross country ski center in Massachusetts that makes its own snow! If you live in the greater Boston area, winter is ready made for you here, even if the rest of the landscape is snowless.

While cross country skiing is the main highlight on 2 kilometers of trails over moderate terrain, snowshoes as well as skis can be rented. Races and events occur regularly in January and February. It was at one such race that I learned the importance of accommodations for spectators.

In order to get a good view of the race finish, most people walk across the snow. There are no seats or sidelines designated for viewing off the snow. As I watched a race of youngsters during the annual classic Vasalop nordic ski event, I noticed an older man standing at a distance, reluctant or unable to traverse the white expanse. I grabbed a kicksled and approached him and his adult son. "Here," I offered, "Please use this to get closer!" They did so, and this gentleman was able to sit and view his grandson crossing the finish line.

As a result of this spontaneous moment, the Weston Ski Track now offers the use of kicksleds for just such accommodations. They also have an adult sit-ski available for skiers with lower body limitations who are able to ski on their own. For those needing more support to ski, sit-ski, snowshoe, or kicksled, DCR's Universal Access Program offers three programs at the Weston Ski Track this winter on Sundays: January 31, February 7, and February 14. Come on out and join the fun!