As for the course map: if you open that document ( http://www.chisholmskiclub.org/images/trail_maps/2011-12/Pauls-5K.jpg )
Remember the 5 "sections" that we broke the course into last Sunday.
The 1st section (the 'Downhill' section) ends at the "10C" on the map. It will be very important to warm up well before the start of this race, as the first 1.5km is downhill. So your body will need to be warm BEFORE you start!
The 2nd section (the 'Transitions' section) ends at 3km. It is vital to keep your concentration on this part of the course, always preparing for the next downhill/uphill - to ensure that you have the most speed possible going into either.
The 3rd section (the "Strong" section) ends at "19". This is one of the most important sections of the race! Most of this section will be kick double pole/long striding. It is important to work hard throughout this entire section and to keep your technique in mind, ensuring that you make the best use possible of your kick wax.
The 4th section ("High School Hill") ends at "19A". Do NOT let High School Hill dictate your whole race, do not worry about the hill until you get there! Depending on Saturday's snow conditions the hill may require a lot of herring bone. Remember to keep the V of your skis as narrow as possible. Additionally, near the top of the hill make sure to take "best line" (keeping to the left of the trail, and the inside of the corner). When you get to the top of the hill push AS HARD AS YOU CAN over the top. Do NOT get into a tuck until you are going too fast to double pole.
The 5th section ("3 little hills") ends just past "19B". Remember to keep your technique in check here and use all remaining energy in this rolling section. The top of each little hill is a finish line to race towards. After the 3rd hill race across the top, to build as much speed as possible going into the final downhill into the stadium.
The end! :)
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