2021-2022 Parent Handbook







C CRHS NORDIC SKI HANDBOOK RAPIDS CARDINALS NORDIC SKI




2021-2022
EVERYTHING YOU'VE EVER WONDERED ABOUT NORDIC SKIING -AND THEN SOME!
Including:
Introduction and welcome from the Coaches
Communications
Calendar/Weather
Schedule
Attendance / Team Rules / Trip Guidelines
Practices
Races
Health / Diet / Fluids
Equipment and Gear
Warm Layers
Waxing
Expenses
Varsity / JV Team
Winter Camp
Captains

Volunteer Opportunities
Lettering

Journals
Fund Raising
Booster Club
Banquet
Off Season Training
Directions / Web sites
Drinks / Snacks / Pasta Parties





Skiers and Parents,
This handbook is intended to be used as a reference throughout the ski season, please keep it handy. You will find details about the various aspects of this sport. The list of meet directions includes additional sights that could be used for families or groups of students on days they are asked to ski on their own with a friend. Lists of basic equipment and gear will help you determine what you will need to purchase. Please look through this now and again as practices give way to meets.  This booklet will provide you with much of what you need to know to be ready for practices, meets, camp and the end of the season. Have fun, ski hard, stay warm, and keep communication lines open!
FROM THE COACHES
Welcome Skiers and Parents!
The 2021-2022 ski season is about to begin and we are excited about working with you this year. Many challenges lie ahead, as an individual you can meet those challenges with the confidence of knowing those around you will support and help you. As with any team sport there will be times of celebration, disappointment, frustration, and a great deal of exhilaration. Together, as a team, these experiences will build character and forge a bond of friendship and respect that will last a lifetime. The coaches will work you hard and expect a high level of dedication, while at the same time promoting skiing as a life sport. Thank you in advance for your interest and commitment. There is no doubt that this season will be a successful one! Rumor has it that there will be a little fun too!
Parents, in the last few years we've experienced the positive impact of an active group of volunteers. From helping at meets with timing and gear, to sending snacks, to sewing race day capes, to taking photos, to chaperoning and working concession stands. It has all been very much appreciated! The coaches would like to thank all of you again for all of your efforts and welcome your support and involvement this season as well!
Coach Denny Green
Asst. Coach Denny Nelson
Asst. Coach Jerlie Jensen
Asst. Coach Abby Scheller
COMMUNICATION
We will post any information on our new blog page: coonrapidsnordic.blogspot.com.  Please add your email on the right side of blog under “Follow by Email” so you are always up to date on any changes and what is happening.    Also, sign up for the Remind 101 that we have set up. Just text @crnord to 81010. Always let the coach know if your student will be missing practice.
The Athletic Secretary can be reached at 763-506-7307 for questions about registration and last minute updates on meets.
 Web sites of interest:
www.skinnyski.com - very good for current trail conditions.
www.xcskiworld.com - an excellent site on waxing, training - including dry land, skiing technique.
www.swixsport.com - answers to waxing questions
CALENDAR / WEATHER
The calendar is subject to weather, snow on the ground and availability of sites. It will be followed as closely as possible. Some additional races may be added. Many meets canceled due to weather are not rescheduled. This sport requires flexibility because we are so dependent on the weather. The Minnesota State High School League sets guidelines for minimum air temperatures and wind chills for meets. Various parks and golf courses may monitor when snow conditions are appropriate for skiing. Each season is different and Minnesota offers a variety of weather conditions - we will ski most of them. Practice will be held outside as often as possible. We like to get in as much time on skies as we can. If the weather is too nasty we can do weight training, stretching or ski waxing inside.
 Dressing in layers helps in dealing with the ever changing weather. As the skiers adjust to the cold and learn to tuck and glide, Nordic skiing becomes a thrilling sport! Please communicate with your skier and watch for the Nordic Newsletter in regards to adjusted schedules and sites.

Thermal Injury Risk Recommendations and Flag System
FLAG
TEMPERATURE
RECOMMENDATION
Green
< 65 degrees F WBGT
Low Risk for heat injury. Hyperthermia can occur. Hypothermia can occur post-event.
White
< 50 degrees F WBGT
 
< 32 degrees F
Very Low Risk for hyperthermia. Hypothermia risk rises as WBGT decreases. Wind and/or wet conditions increase risk of hypothermia.
Risk of frostbite to exposed skin or areas with poor circulation.
Blue
<-4 degrees F (Ambient Temperature)
FIS** — No competition limit. Severe frostbite and hypothermia risk. No metal jewelry. Eye protection for frostbite. Windscreen for genitalia. Cancel events which are > 1 minute in duration or produce speeds > 10 MPH or if wind is > 10 MPH.
Black
< -20 degrees F
(Ambient Temperature) or
< -40 degrees F wind chill
Recommended lower limit for practice and training. Extreme frostbite and hypothermia risk. No exposed skin. Extra layers. Wind shell for entire body. Rapid evacuation for injury.
  • WBGT = Wet Bulb Globe Temperature = 0.7 (Wet Bulb Temperature) + 0.2 (Black Globe Temperature) + 0.1 (Ambient Temperature)
    ** FIS = Federation Internationale de Ski (Adapted from reference 2 and the FIS rules)


ATTENDANCE / TEAM RULES / TRIP GUIDELINES
Family, church and academics are expected to be given their due priority, but please also take your commitment to Nordic skiing seriously. When schedule conflicts arise or if homework is becoming a concern, please talk to a coach. A written note is required and expected for all absences, including illnesses, to assist the coaches in keeping attendance and lettering points straight.
If a skier is ill or absent for any reason please leave a voice mail for the coach after calling the attendance office. Send a note to the next practice.  CRHS releases at 2:20; from 2:20 - 3:00 you may try having the Athletic Secretary (763-506-7307) page Coach Green.
Whenever the team travels, everyone is expected to take the bus. When the team travels out of town for camp or a meet all members will eat, sleep and ski as a team. Each student, as a representative of CRHS is expected to be on best possible behavior at all times. If there is ever a case of any difficulties, parents will be expected to collect their child from the location and drive them home.
PRACTICES
Practices start with the second term of school. During November the students will be stretching daily, running for endurance, rollerski/blade for technique work, and working in the weight room. This "dry land training" also includes learning to use poles and practicing the body form and technique for Nordic skiing. The team learns about waxing and caring for equipment, and fits skis. These early practices are held at or start from the school. They will last from 3:15 to about 5:00 pm, but usually a little later. (Middle school students to join us after their classes end.) ALWAYS be prepared to dress for the weather. This is an outdoor sport! Please let one of the coaches know if your student will be missing practice, even if you have called the school attendance office.
As snow starts to accumulate, practices will first be at the school's soccer "pit" area, and skis are used. This may include shoveling snow to form a short ski trail if necessary. As soon as possible, practices will be moved to Bunker Hills Park and other local sites, where students ski until dusk. Practice times vary somewhat due to available daylight. The bus leaves at 3:15pm and returns at 5/5:30. All skiers are expected to ride the bus. Practices may include Elm Creek Park or other metro locations. Remember your fluids and a healthy snack if you need one!
There will be some practices on Saturdays as well as during breaks. Some practices may be optional but attendance does count towards lettering points. Once the snow comes and the season starts things happen quickly and skiers need to be in shape!! Car pools, patience and phone calls may help ease the varied practice ending times. This sport requires knowledge and care of equipment, learning to layer clothing, patience and determination, various techniques and skills - but when you put all of that together going up or down a slope - WOW!!!! It's fantastic fun!!
RACES
              Classic or traditional skiing - uses the diagonal stride. The name comes from the alternating movement of arms and legs, the same as walking except with longer extensions and a glide pause between strides.
Freestyle or skating - involves a skating motion that is more vertical than in ice skating and combines a poling motion to assist in the propulsion.
Pursuit Race - ski a classic race, then later or on another day ski a skate race. Total combined time determines the winner.
Relays - team of 4 skiers, two ski their lap classic style, two ski the skate style.
Scoring: (Most races are scored on this system.) Points are awarded by place: 1st place points = (5 x the number of teams), 2nd place points = (5 x # of teams) -1, 3rd place points = (5 x # of teams) -2, etc. Each team's top five skiers earn points, with the last scoring racer earning 1 point. The highest team score wins the meet.
Races are sometimes started with each team in a line, and one skier from each school is started at 15 or 30 second intervals. In a tri-team meet, three skiers will start each time. Other races will start one or two skiers at 15 or 30 second intervals, with random arrangement of skiers. Often there is no break between Varsity and JV boys or girls. Boys traditionally (but not always) race first.
Weekday races usually start at 3:30 in order to finish by dark, the bus returns about 6:00-7:00 and skiers need to unload and change when they get back. Saturday races start at 9:00 or 10:00am. Many races are held in the metro area. The Mesabi East Invitational, and State are scheduled at Giant's Ridge near Eveleth. We travel about 4 hours by school bus for these events, usually staying overnight. Chaperones are needed for these trips.
SOME THINGS YOU SHOULD KNOW!
SKIERS - Skiers are issued a uniform and may wear on race days a warm layer or two underneath, hats/headband/earmuffs, gloves/mittens, sunglasses or face masks as needed. You should be doing a warm down of 2 - 5km after your race. Remember to have warm top layers to cover up everything after competing, including extra DRY mittens, hats, warm boots and a face mask, especially on extremely cold days. Be smart about the weather and avoid frostbite. Bring water or a sports drink to replace your fluids (a thermos keeps it from freezing). Watch for the snack (let coaches know about any food allergies please), and hopefully a warm drink, that parents will be bringing for after the race. Bring a healthy lunch and snacks if the meet lasts all day. You are expected to ride home on the bus as a team unless you have the coach's permission. Be sure to cheer for the other Cardinal skiers when you're not racing. Ski hard and have fun!!
PARENTS - Please consider attending meets when you can. Be sure to wear lots of warm layers all over - you'll fit right in! It's colder standing than skiing, and the temperature can change quickly. The little instant heat packs might work well for your fingers and toes. Be sure to encourage our Cardinal skiers with lots of positive noise!! (If your students don't want you to scream for them, there are many others out there!) You might try yelling, "Focus on form!" or "Hiya Hiya!" (when going uphill) or "Go Cardinals!" Often the easiest view is the start/finish line during each race. Brave persons are welcome to find a place along the trail in a snow bank and cheer loudly!!
If you'd like to help, those volunteering can help collect the extra layers of clothing as the skiers shed them and move them to our sled, out of the snow. As they finish racing, it would be nice to have help finding what's theirs. Warm beverages and snacks furnished by parents need to be handed out after each race. Watch for frostbite or other health problems. Someone can have the inhalers available for those who have them. Timers at the start, (mile marks?) and finish line need to be very careful and consistent about their recording. It is best to have the same person record those numbers for the complete race (girls classic or boys skate, etc.). This is often the only record we have of the skiers’ accomplishments. We'll have separate clipboards for each recorder, and then the results will have to be combined to determine the times. Watch out for frostbite if you take those gloves off to write!!
We have had several skiers that use inhalers for asthma. If you should ever be present when one of them has trouble breathing after a race here are some tips to know: They should have an inhaler close by and need to use it. It is best if they can get into a warm environment (bus, car, warming house) but should not expend a lot of energy to get there. It is important for them to REST (sit on jackets or a blanket?) and not use any extra energy. They should take full breaths in and full breaths out. Warm liquids -SIPPED- are good. They should feel better within five minutes.
Frostbite - Watch for signs on any exposed skin - nose, ears, cheeks, etc. If the bright rosy color changes to white, the skier needs to warm the area with skin to skin contact, such as get their bare hand over their ear. They then need to be extremely careful to keep that area covered during the remainder of the day and throughout the following week. Severe frostbite can affect a person for many years.
The ABC’s Invitational Relays are offered by the District #11 teams. Coon Rapids hosts the event on a Saturday at Wirth Park in Minneapolis and we sell t-shirts as a fundraiser. This meet goes until early afternoon. The Messabi Invitational at Giant's Ridge takes about 10 girls & 10 boys varsity/JV skiers, all others will ski the open trails for the day(max of 40 people, coaches included). The bus leaves school Friday afternoon and returns late Saturday evening. Conference Championships are held in the metro area. The bus leaves school early in the morning and returns early in the evening. 10 skiers are on varsity team while all others ski a JV race. Section Championships is on a weekday in the metro area.  The meet is from app. 9:00-4:00, a short awards ceremony follows, and we return home by 6:00pm. We are allowed seven skiers plus alternates, but others can come along to help with timing and support and to ski the trails. State Meet - skiers advance from Sections. If we have state qualifiers, we may choose to do the coaches relay on the previous day with one boys' and one girls' relay team of skiers that are not racing the following day.
HEALTH / DIET / FLUIDS
Remember that the diets and health habits of an athlete are important. Plenty of sleep, fluids and healthy foods are keys to skiing well. The sleep you get two nights before a race makes a difference on your performance, but consistent sleep is even better! Skiers need to bring water (hip pack or water bottle in their bag) to all practices and meets. This is especially important once the dry winter air gets here; fluids are lost at least as fast in the cold weather as they are in hot temperatures. When racing or training, always monitor your fluids and replace at least one quart per hour. Try to drink water every 15 minutes during training. A 2% loss of fluids (6 cups) can degrade maximum performance by 10-15%. Sports drinks are also VERY beneficial. Drink before you feel thirsty!!!
The kinds of foods that are recommended on race day: bagels, yogurt, fruit, vegetables, juice, hard cheese, granola bars, banana bread, healthy sandwiches, cold baked potatoes, etc.  Please check out our blog for more information and ideas, including information on low iron issues, which can be common in young distance athletes.
EQUIPMENT / GEAR
Racing uniforms will be issued to all skiers. (These are hand wash or wash on cool/gentle and drip dry - no dryer please! An experienced ski mom claims that "Surf" is the best deodorizer for sweaty practice clothes.) Warm layers recommended for the season are listed below. Each one will find their own comfort levels in various temperatures. Layers allow for flexibility with our ever-changing weather. Clothing next to the skin should be polypropylene or other fabrics that wick away moisture - NOT COTTON. A (hip pouch) water bottle for practices and meets away from the school is necessary. LABEL EACH ITEM FOR EASIER IDENTIFICATION AND RETURN!
Both classic and skate (freestyle) skiing are used during the season, which means two pairs of skies and poles for each skier. The school is usually able to loan/lease skis, poles and bags to the first year skiers. Skiers are encouraged to purchase classic skis if they intend to continue. (This is a great lifetime sport!) We ask that skiers take good care of the school equipment (so that we can continue to offer this option in the future) and they are required to wax regularly and properly. We hold a waxing clinic early in the season to teach the correct process. Patience and care are required due to the size, maintenance and frequent transportation of equipment.
Skiers should purchase combi ski boots (combination) as they provide good ankle support and they will fit both types of skis. The school's ski bindings are the SNS (Solomon) type. Combi skis may be recommended for beginning skiers or for those not sure what level of skiing they wish to pursue. Classic skis need to fit the individual better than the skate skis so it is recommended that you purchase classic skis first. Please feel free to speak to a coach before making a decision. Because the motion for the classic and freestyle forms is different, the poles will be different in length. (Classic poles are shorter.)
WARM LAYERS
Rule #1: NEVER wear cotton next to your skin!! Synthetics, wool, or silk will keep you warm and wick away the moisture that cotton will hold in. It's not good to be wet outside in a Minnesota winter!
Rule #2: Be prepared to dress in layers. You can always add or take off just a little, without totally changing. You will be warmer than you may think when running or skiing, but cool down quickly when you stop. During dry land training and practices on snow it is important to dress for instructional times (listening) as well as for the activities. Temperatures can change quickly, winds can pick up. Travel to practices or meets with a small backpack or sport bag carrying extra layers, dry socks & mittens, and your fluids.
*You will not need all of the items listed, but at least some coverings for all of your skin areas. Start with what you have at home; add what you most need as you can. (Start your Christmas list early!) Ask teammates about their preferences - they may have some good ideas not listed. Most of these are useful for other activities, too.
HEAD:
Hat - several, knit or fleece type
Earmuffs - the small sports type with metal band fit nicely under a hat. "Eargrips" that go around the back of the head fit well. Whatever works for you and your ears!
Headband - some prefer this to earmuffs
Face mask - for cold, windy days; many types available; prevents frostbite and windburn
Neckband "gator" - you can wear these to cover neck and pull over chin and nose if needed as you ski
Scarf - to cover neck and/or face; be careful not to have too much trailing when skiing
          HANDS:
Glove liners - thin, synthetic for under outer gloves
Gloves - something for cool, something for cold. Best to have a leather palm for use with ski poles, should be flexible for good movement.
Mittens - for cool weather, for cold weather. Leather palms wear out less quickly when using ski poles.
Lobster Mitts - allow you to grip poles better than mittens, but keep at least a couple of fingers together for warmth. Check sports shops.
            BODY:
Thermal underwear (tops and bottoms) - several pair, synthetic, not cotton, for practices and meets. Can wear two pairs if extremely cold.
Wind briefs - important for guys; synthetic with a wind proof panel. Purchase at sport shops. (app. $16/17) For extreme cold and meets. Now available in boxer brief style.
Long sleeve tee shirts - several, for layering, warm fall days
Turtleneck shirt - if you like your neck covered. Too warm for some people.
Sweatshirts - several, for running, for layering
Windbreaker - outside layer on days with cold wind
Light athletic jacket - for early season, to layer in colder weather
Vest - fleece layers well, down is good over spandex
Warm winter coat (letter jacket works!) - for traveling on bus, for coldest days, for after racing
Wind pants - for warmth and to cut the wind
Sweat pants - for warmth and easy movement
Snow pants - for extremely cold practice days and over uniforms for meets
Spandex exercise pants - optional, let you move easily, uniforms for meets are spandex.
            FEET:
Sock liners- thin, synthetic, to go under other socks and wick moisture from foot
Socks - something comfortable for the running during first part of season, extra socks for days when your feet are wet after practicing or racing and the trip home is long.
Heavy socks - acrylic or acrylic/wool blend for warmth and dryness
Running shoes - something to do dry land training in comfortably (not necessarily new, but with support)
Ski boots - Combi type for Solomon bindings; usually $100 - $140 if new. (May be able to buy used from teammates getting new ones.) Need these to ski!
Winter boots - necessary for cold weather and snow as we travel to meets, camp and practices.
WAXING
Waxing is expected and required for maintenance of skis. The first layers of wax protect the skis and the final layers affect your performance. Tools needed to start waxing are a scraper, nylon brush, and a cork. Skis need to be waxed about twice a week, taking approximately an hour for beginners and 30 - 45 minutes for those with more experience. All skiers will be expected to wax prior to any ski meet.  We will be waxing as a team the night before most meets as well as prior to the first snow.

EXPENSES
Approximate season expenses include: school athletic fees, due before starting practice, combi ski boots (good with both sets of skis, $200- $240 new, or watch for used), skies and poles (use team equipment or see next paragraph), and waxes (about $60 - some of these last several seasons.). Skis, ski boots and waxes are needed by the time practices move onto the snow. Fundraisers. The Boosters Club runs fundraisers throughout the year. Booster club funds are directed toward transportation and into replenishing our supply of equipment for student use, as well as support to the team throughout the season. Optionals: team t-shirt and sweatshirt ordered early in season; several invitationals sell t-shirts, including the ABC’s that we host ($10); optional winter ski camp ($90, $50 due late November, remaining amount due mid-December; for travel, lodging, some meals and ski pass.), there may be trail fees for extra ski dates ($3-$8); we TRY to cover the Mesabi Invitational; and team photos taken near the end of the season can be ordered. *Forms, physical and fees are due to the school's athletic office before official practices start.
Gear West (owned by our first CRHS State Nordic Ski champion and staffed with several other former Cardinal skiers) offers the following equipment as well as knowledgeable service: For beginning skiers - a package including combi boots, poles, bindings and combi skis for around $400.  For the more experienced skiers, new skis will run in the $200 - $450/$500 range. A nice package with 2 pairs of skis, bindings & poles and combi boots is around $600. They also carry a wide variety of cold weather gear, waxes and tools. Gear West sells rental returns in April and May! Remember that this can be a lifetime sport and is great for families - equipment can be used for more than the school season. www.gearwest.com
VARSITY / JV TEAMS
The varsity team roster is based on an initial time trial, then after that on the previous race's times and the number of varsity skiers allowed at each particular race day (usually 7-10 boys and 7-10 girls). If the meet includes classic, skate and pursuit races, the number of skiers allowed will be divided between the various races. Therefore the varsity team may change with each meet. Most meets allow all other skiers to enter the JV race. When there is limited room for JV racers there is usually free ski time for the other students. There's no bench to sit on during our season! Some Jr. High races are scheduled for grades 7, 8 and 9.
WINTER CAMP
This is an optional three day activity during winter break, this year at Hayward, Wis and the American Birkebeiner trails between Hayward and Cable, Wis. Winter Camp is a recommended opportunity for our team to get in lots of time on skis. They also have fun and become better acquainted with teammates. For the new members it's sometimes the first chance they've had to really get on snow! It counts towards lettering points. The cost is $90 for the bus ride, a two night stay, several meals, and a ski trail pass.
Students are expected to pack the following items: Plenty of warm clothing (layers are best) and personal items for three days (don't forget that toothbrush & deodorant, please!!) , a warm winter coat, winter boots, PJs, water bottle/sports drink, SKIS, WAX, POLES, and SKI BOOTS, cooler. (We actually have skiers forget these at times- MAKE A LIST!!) You may want to take homework, a camera, a healthy snack for the bus ride, a Walkman, pillow and small blanket. Chaperones are needed and they can also ski if they wish. There is a delightful three hour bus trip each way, with the return later on the third evening. (Additional information will come with the camp letter in December and is also on the web site.)

VOLUNTEERS
Volunteers are important to the Nordic ski program. Parents, relatives and friends are encouraged to become involved in some way. At the meets we need timers (record the start / finish times), help with gear (off and on, moved from the start line), and last minute help with skiers. We try to provide a carbohydrate snack (healthy cookies, banana bread, bagels) and cider or hot cocoa for energy replacement after the race. This requires donations of the snack, the beverage and cups. Someone needs to warm, bring and serve the beverages. Overnight chaperones are needed for Winter Camp, the Mesabi Invitational, Section and State meets. For the ABC’s Relays we need help with 1-2 hour shifts for t-shirt sales and bib retrieval at the end of the race. Making reminder calls to volunteers; planning, setting up and cleaning up after the banquet; and using AHEF certificates are also ways to help. Perhaps you have a special skill, contact or hobby that can benefit the students, such as woodworking, metalworking, word processing, sewing, photography or video taping. Families willing to host a pasta party before a meet are also much appreciated by the skiers! Thanks for whatever support you can offer! Watch for a volunteer sign up sheet or ask a coach.

LETTERING
Letters are awarded based on the following cumulative points system. Please note, that all skiers are considered Lettered on their first day of practice, and points will be earned and possibly taken away throughout the season.  Points will be taken away for every practice missed as well as any meets missed.  However, points can be earned back by the criteria listed below. If points earned do not equal or exceed points lost, then an athlete will not letter.
*Lose 2 points per practice missed, even if excused (except for missing for PSEO or other school events or if during a holiday break)
*If an athlete has an unexcused absence from practice, they are NOT allowed to participate in the next meet: 1st unexcused – miss next meet; 2nd unexcused – miss next two meets; 3rd unexcused – miss rest of meets, but can still run workouts and be a manager after they discuss it with the coaches.
*Lose 10 points for missing a Varsity Meet
*Lose 5 points for missing a JV Meet
*Lose 10 points for missing a A or B Relay team race *5 points per Winter Camp day
*30 points for Recruitment (only earned if the person stays on the team all season)
*5 points Varsity meet
*3 points JV meet
*5 points A or B Relay team
*10 points Minnesota Youth Ski League volunteer. (May also use this for community service hours.)
*25 points Training Journal (Season)
*50 points Training Journal (Year)
*200 points All-Conference skier
*350 points All-Section skier
PERFORMANCE POINTS:
*To earn performance points in a duo or triangular meet (in addition to participation points), you must finish within seven minutes of the first place skier. The value of points is greater the closer you are to the winner as follows:
Within 1:00 minute of first place 7 points
Between 2:00 and 1:00 minutes of first place 6 points
Between 3:00 and 2:00 minutes of first place 5 points
Between 4:00 and 3:00 minutes of first place 4 points
Between 5:00 and 4:00 minutes of first place 3 points
Between 6:00 and 5:00 minutes of first place 2 points
Between 7:00 and 6:00 minutes of first place 1 points
NOTE: Coaches have discretion over the lettering policy and reserve the right to make final lettering decisions. There may be adjustment of points for large races or seasons with unusual weather.
JOURNALS
Label a notebook with your name and the title "Training Journal”. Record on a daily basis:
1. The date.
2. Your pulse in the morning (one minute after you wake up, count the beats for one minute).
3. Details of the workout or race of the day.
4. What you did during that time.
5. The conditions.
6. How you felt; did you accomplish your performance goal?
To keep the journal takes little extra effort and can pay great rewards. You'll have a better understanding of how your training is helping you reach your goals. 3-5 minutes out of your day CAN make a difference! In the past, skiers who have kept a journal tended to have a better season. To earn credit for your journal, turn it in to Coach Green at the end of the season. If it's complete you'll get lettering points. (*This can be a continuation of a running journal!!)

FUND RAISING
The Coon Rapids Nordic Ski Boosters Club is raising funds to support the team in various ways. To join the Boosters Club, we ask that you just come to the meetings. The funds raised go directly into needed equipment for the team so that all students don't need a large amount of expensive equipment to participate. The Club is always looking for new members and business sponsors!  Students and parents have worked Cub Foods grocery as well as other things to help raise money.
Anoka Hennepin Educational Foundation (AHEF) certificates for groceries and shopping - Friends and family can also help out our skiers by using them; they work like cash at the businesses that offer them. Forms are always in the ski equipment room. Certificates are available at the ESC in Anoka on Ferry St. daily 7:30-5:00. The percent that goes through AHEF is also a tax deductible donation. These can be purchased year round, even through the summer. Call 763– 506-1107 with questions.

BANQUET
We will have a year-end banquet for the team after the season has ended on February 24th, at the Coon Rapids City Center. All skiers and their families are welcome to attend. Captains will be announced, special awards and letters will be given, all skiers will be recognized, and photos will be shared. Please plan to attend this evening!

OFF SEASON TRAINING
When skiing is over continue to stay active by roller blading / roller skiing, running, biking, swimming, weight training, etc. Lots of variety over the summer for endurance and healthy bodies will keep you in shape for the next ski season! We do offer a summer training program for the team.  Also ask the coaches for fliers about summer opportunities - camps and such. Cross Country Running is a good way to build endurance through the fall before our season starts.

NORDIC SKI MEET DIRECTIONS
(We may not use all locations each year - sites may change due to snow conditions.)
                Baker Park: Take #94 or #169 or #100 south to #394/#12/Wayzata Blvd. west (right) to County #19 north. Watch for signs. Hennepin County Parks Permit required.
                Bunker Hills Golf Course: 12800 Bunker Prairie Road NW. Hanson Blvd. north to #242. Go east (right) to Foley Blvd., turn left into entrance of Bunker Hills Park. Park at campground parking lot. Bunker Park Office 763-757-3920. XC info conditions 763-767-2820.) * For AABCC's, park at memorial lot.
          Chomonix Golf Course: 646 Sandpiper Dr, Circle Pines, MN (651-482-8484).  Take highway 10 east to north 35W.  Exit on Lake Drive/CR-23 north, exit 31B.  Turn right onto Hodgson for 0.9 mi, left on Birch for 0.8 mi and then left on W Shadow Lake Drive for 1.4 mi. to Sandpiper DR.
          Camp Chicagami: (218-744-4683, off highway to Biwabik) Just past St. Louis River, road turns to right before Phillips 66 station.
          Camp Ripley: 15000 Highway 115, Little Falls.  Highway #10 West to Little Falls.  Exit North on Highway #371 for about 10 miles., turn left on Highway #115.
          Coon Rapids Dam: Coon Rapids Blvd., south on Egret. (763-767-4700.)
          Eagle Lake Park: Go south on 169 to Bass Lake Road west and follow to intersection of Zachary Lane. Turn Right at Light into Park/Golf Course.
          Elk River Golf Course/Woodland Trails: Highway #10 West, through downtown Elk River, to Proctor Ave. Turn north (right at Texaco station) and follow road as it veers left after the Jr. High, becoming County #1/Elk Lake Road NW. Take a right on Woodland Trails, just beyond club house. The parking lot is next to the start/finish line.
          Elm Creek Park Reserve: Take MN Highway #10 East to MN Highway # 610. From MN # 610 take a right onto Elm Creek Park Road. Elm Creek Park Road enters the Park Reserve. Park vehicles at the building on the left side approximately 1/2 mile after entering the park. Three Rivers Parks Permit required to ski. (763-424-5511)
          Giant's Ridge Ski Resort: Take US-10 East 5 Miles to Ramp (Left) onto I-35W towards Duluth. Another 13 Miles and road name changes to I-35 (North). About 110 miles and at exit 237, take Ramp (Right) onto Minnesota Highway #33 [MN-33 S]. Heading through Cloquet, keep Straight on MN #33 [MN-33 N] for about 20 miles and then turn Right (South-East) onto US Highway # 53 [US-53] for 3 miles where it joins with County Road 8, then immediately turn Left (North-West) onto US-53. Follow US-53 approximately 40 miles North (through Eveleth) and take a Right onto the Ramp and a Right (East) turn onto MN-37 [also Broadway] through Gilbert for approximately 3.5 miles to MN-135. Turn Right (East) onto MN-135 for approximately 7 miles into Biwabik [Main Street]. Bear Right through on MN-135 for approximately another 2 miles beyond Biwabik and then take a Left (North-East) onto County Road #138 [CR- 138]. CR-138 is “Giants Ridge Road” [also known as the Tower-Biwabik Road] – Approximately 3½ miles to the lodge - watch for signs directing you to the Ski Resort. Large parking lot on site, meet “Start” line is behind the Main Lodge building. (218-865-4143, giantsridge.com) Just over 200 miles one way or 3 1/2 hours by car, 4 hours by bus.
          Hyland Lake Park Reserve: Take highway #169 south, just past #494, to Highwood Drive. Turn east (left), then turn south (right) onto East Bush Lake Road. OR take Highway #100 south, just past #494, turn west (right) onto West 84th Street, which becomes East Bush Lake Road. You will pass the downhill ski area and the Richardson Nature Center. Take a left into the Recreation Area (just before the road takes a sharp right curve at the south end of Bush Lake). There is parking at the visitor center (where we eat) or a little further down the road near the start/finish line. Hennepin County Parks Permit required.
       
                Wirth Park: Take MN Highway #10 East to MN Highway # 610. From MN # 610 veer onto MN Highway 252 South and continue to Interstate 94 East.  You will then travel about 6 miles to MN Hwy #55 West.  Continue on Hwy #55 for about 2 miles and take a right onto Wirth Parkway.  Parking will be on the left about a half mile into the park.
*Hotels parents have used for staying overnight in Hibbing area: Kehler/Hibbing Park Hotel (218) 262-3481 #35 to Cloquet exit, take #33 to #53NW to #37, go west to Hibbing; at 1st stoplight go right onto #169. Hotel will be on left side of road.
PARK PERMITS
*Three Rivers Park trail passes are being covered by the school district.  But if you are wanting a pass as a parent to go ski yourself, you can visit their websites, www.threeriversparkdistrict.org. In the past we have also gotten passes for Theodore Wirth.  The school district has notified us that they will not be paying for any of those this year, so if we do decide to get them we will have to pay for them individually or for the day(s) we go for practice.  Most of our practices on snow will be at Bunker, and we will not have to pay for any permits to use their or any other Anoka County Parks facilities. 
If you are choosing to ski at any of the Anoka County Parks, permits will be required, either daily or seasonal and are available at Bunker Hills Campground building, Chomonix Golf Course clubhouse building, Coon Rapids Dam visitor center building.  Season ski passes must be purchased through the Minnesota Department of Natural Resources. Web site: www.anokacountyparks.com.  Parks & Recreation Dept. 763-757-3920 daytime, 763-767-2820 24 hour info line.  Call 763-767-2827 for the latest trail conditions.  Minnesota Department of Natural Resources www.dnr.state.mn.us.


WEB SITES OF INTEREST:
          www.ctnsports@cicoon_rapids.mn.us (Sportsnight 767-6526)
          www.gearwest.com - equipment, meets, training and more
          www.skinnyski.com - very good for current trail conditions/race results.
          www.xcskiworld.com - this is an excellent site on waxing, training - including dry land, and skiing technique.
          www.swixsport.com - answers to waxing questions
          www.giantsridge.com - info on their weather and conditions
          www.anokacountyparks.com - includes Bunker park trails, hours and current conditions, parking fees
          www.threeriversparkdistrict.org/trails - Hennepin County parks info (most places we ski at have their own web site)

DRINKS AND SNACKS FOR MEETS
Parent can provide warm Drinks and Healthy Snacks for their athlete at each meet.
Snacks: Snacks may be one or a combination of several healthy items such as Banana Bread (sliced and buttered), Muffins, Animal Crackers, Granola Bars, Gold Fish, Trail Mix, etc…
Drinks: Hot Cider and Hot Chocolate are good options for a skier at the end of their race.  Also, pre-race drinks should include water and a Sports Drink of some sorts.
PASTA PARTIES FOR MEETS
Pasta Parties are an excellent way for the athletes to socialize, building greater team spirit, as well as parents to get to know and recognize other members of the team. All team members are encouraged to attend to get to know each other, as well as the parent hosts. Because the season has multiple meets per week jammed into a very short schedule, it is not practical to hold a pasta party prior to every meet. Therefore a pasta party is planned weekly for 24 to 36 hours in advance of the more significant meets. Pasta parties are provided for the team by parent volunteers and are again coordinated by the ski captains. Pasta Parties will start around 6:00 PM on the designated dates with the host family supplying the food (e.g., Spaghetti, Swedish Meatballs, Salads, Desserts, etc…) and beverages.  Maps and directions to the hosts’ residence will be provided via an E-Mail or Flyer. Sign up to become a part this fun experience!
If we missed anything you think should be in this handbook - please let us know for next year! Watch for Nordic Newsletters for more specific information during the season! (Check backpacks if needed!)

 "THINK SNOW!!!”


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