C CRHS NORDIC SKI HANDBOOK RAPIDS CARDINALS NORDIC SKI
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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
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
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.
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.ahschools.us/crhs – CRHS
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
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
Thermal Injury Risk Recommendations and Flag System
|
FLAG
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TEMPERATURE
|
RECOMMENDATION
|
|
Green
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< 65 degrees F WBGT
|
Low Risk for heat injury. Hyperthermia can occur. Hypothermia
can occur post-event.
|
|
White
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< 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 Elm Creek Park
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.
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
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
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.
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.
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.
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
*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
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?
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.)
Bunker Hills
Golf Course: 12800 Bunker
Prairie Road NW. Hanson Blvd.
north Foley Blvd. Bunker
Hills Park Bunker
Park
Chomonix Golf Course: 646
Sandpiper Dr W Shadow Lake Drive
Camp Chicagami: (218-744-4683, off highway to Biwabik)
Just past St. Louis River, road turns to right before Phillips 66 station.
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.
Giant's Ridge Ski Resort: Take US-10 East 5 Miles to Ramp (Left)
onto I-35W towards Duluth Minnesota
Highway Main
Street County Road Giants
Ridge Road Tower-Biwabik Road
*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
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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