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aerobic engine allow alpine alpine ski amount anaerobic apply arms athlete base wax basic diagonal beats per minute become begin binding blood blue boot carbohydrate climb cold competition competitor country ski cross-country ski racing diagonal stride distance training double pole stride downhill edge energy equipment Ex-elite exercise figure finish flat foot forward glide grip ground wax hard wax heart rate heat hickory hill increase interval training kick kilometres klister knees lactic acid layers Morin Heights motion muscles oxygen debt Pole Length push racer relay race require Roller Skis running wax ski bottom ski length ski sole ski touring ski wax skier slide snow conditions soft speed stiff straight strength strength training sugar surface Swix technique temperatures tends terrain tips and tails torch track trail turn uphill upper body usually variations Vasaloppet weather weight whole ski wood