Break

Happy Holidays! Hope everyone has had a chance to spend time with their families and friends.

Within this break we have a chance to make some great fitness gains and set the rest of the season up for success or slide back and play catch up the rest of the season. I'm hopeful you can find some time in your days to stay active and maybe go find some snow and ski.
I've compiled a little schedule for guidance, make it work for you. Feel free to substitute exercises.
The no snow situation is a drag but staying active is most important!

Mini sampler pick and choose:
If skiing double the times of runs. You can add rollersking or double poling days in place of runs. Elm Creek is in Maple Grove, Hyland is in Bloomington, man made snow loops. Daily fees to ski.

Everyday do a core/strength routine. It takes no more than 10-15min.
Crunch, plank, side plank, scissors, v-sit, superman, russian twist, push-ups, tricep dips, burpees, side squat, single leg squat. Mix and match, add your own just an example.

Don't forget stretching:-)

Friday 26
30-40min run w/daily core/strength

Saturday/Sunday 27 28
Big ski or run
Elm Creek or Hyland with friends
2hrs + each day or 1 hr runs w/daily core/str

Monday 29
Recovery
30-40min run w/daily core/stregth

Tueday 30
Intervals 90% effort
6x2min w/2min recovery running, skiing or biking
15min warm up 24min Int. 10min cool down
daily core/strength

Wednesday 31
Endurance/Recovery
45-1hr run
daily core/strength

Thursday 1
Rest Day

Friday 2
sprints 100% effort
8x30 sec.  on slight incline, can be on skis or rollerskis, double poling if you'd like. If running make sure you have solid footing and you are extremely warm and loose.
You could also go hill bound instead.


Staurday/Sunday 3/4
Big ski or run
Elm Creek or Hyland with friends
2hrs + each day or 1 hr runs w/daily core/str

Race Recap: Brainerd Invite

Wow. What a great race day!

It was incredible seeing everyone hit the tough course and ski hard. Although the conditions were a bit mushy the team moral was kept high and each skier showed great resilience and determination! We had a lot of top 10 finishers and some great improvements were made in individual skiers.

Altogether, us coaches agree that the races were a great reflection of the hard work and dedication of the skiers this season so far. Regardless of placement, we saw skiers push themselves and implemented things we have been working on in practice which was fantastic! On top of all of that there were a ton of teammates encouraging other teammates which made the atmosphere fun and motivating. GREAT JOB TEAM!

Also, HUGE THANK YOU to all the parents who have brought food to the meets. The nourishment is greatly appreciated and has been so fantastic!

Lastly, MERRY CHRISTMAS! Enjoy time with family and friends. Also, keep checking the blog because we will post some activities to do over break to stay in race shape.

Below is a picture of the Jr. High girls. Tech had all 5 skiers place in the top 9! Well done. Also, race results from all are races are posted below.

 

Race Day

You can view the race schedule in the previous post.
6:30am bus departure
Please arrive no later than 6:20am.
We should arrive home between 6-7 tomorrow night.
If you'd like bring a few dollars, we may stop for a bite to eat on the way home, we'll see.

Special thanks to Ari for the amazing and festive wax night. Ginger bread houses, ugly sweaters and a side of hot chocolate, yes please! So many smiles, even with the rain continuing to fall! Big congrats to our top architects and ugly sweater winners. Thanks again Ari.

Rest up, see everyone in the a.m.

Race details. Read prior post for Monday info.

6:30am depature Tuesday! Weather dependent.

BRAINERD INVITE (@ Mt. Itasca) December 23rd ,2014

Start Time: 10:30 a.m.

Location:  CHANGED TO:   Mt. Itasca Winter Sports Center

   200 Mt. Itasca Drive    Coleraine, MN 55722

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Format: Varsity – Continuous Pursuit: 2 laps skate + 2 laps classic

Wave start- up to 10 skiers/wave.

Maximum of 10 skiers per school in the Varsity races

               JV – 2 laps skate 2 skiers/15 seconds

               JH – 2 laps skate - shortened laps -  2 skiers/15 seconds

Schedule: 10:00 – Coaches meeting

               10:30 – Varsity Girls continuous pursuit

               11:15 – Varsity Boys continuous pursuit

               12:00 – Junior Varsity Girls freestyle

               12:30 – Junior Varsity Boys freestyle

               1:00 – Junior High Girls freestyle

               1:30 – Junior High Boys freestyle

               2:00 – Awards

***Times may vary depending on entry numbers***

MONDAY YAY!!!

Lets have some FUN on wax day! In honor of the season, we are having an CHRISTMAS SWEATER CONTEST during our waxing time. So, bust into your great aunt Suzie's Christmas sweater collection and have some fun adding Christmas accessories to your outfit. The coaches will judge the most awesomely dressed Christmas skier and the winner will receive the grand prize! Be prepared for the Christmas fun!

 

Race Update

I'm still waiting to get an updated on the event schedule.

The only details that were pasted on were the event change from Brainerd to Mt. Itasca in Coloraine. (NE of Grand Rapids)

Make the most of this weekend. You will likely miss all of Tuesday, so any test or assignments will need to be turned in or taken Monday. Use your weekend wisely!

Great to see so many skiers on the trail today:-)

Also, we will be waxing Monday so try and make some time to get on the skis this weekend, especially with a no ski day Monday and race Tuesday. A long layover between skis won't help personal goals, or results Tuesday.

Friday the 19th

North Loop Again.

Brainerd Race is taking place on the 23rd.
More about the Brainerd Race this evening. Waiting on official schedule.

See everyone this afternoon.

Thursday

Back to the North Loop.

See everyone there!

Wednesday Dec 17th

North Loop ski tomorrow.
Bring plenty of warm clothes, no shelter and cool temps!

Practice will end at 5:15. Make sure your ride is on time.

The north loop is located just north of the the St. Benidect Center 4-way stop, past Riverside Park. The juntion of MN Blvd and 15th Ave SE. If your heading east turn north on 15th Ave SE. The North Loop is immediately to your right.
Sorry having trouble linking a map!

See everyone tomorrow.

Tuesday Dec 16th

Tomorrows race has been CANCELLED.
Rescheduled tentatively for January 22nd.

Back to Tech tomorrow. We will be running outside so dress appropriately.
Nice work today! Way to make the most out of an indoor day.

Meet outside room 41 again.

Think SNOW tonight!

Monday Dec 14th

Bring your running shoes. Dress for an outdoor/indoor workout.

We'll meet tomorrow at Tech, outside room 41.

I haven't heard anything yet about the race Tuesday, but anticipate getting an e-mail tomorrow on the subject.

Think SNOW!

See everyone tomorrow.

Apollo Invite Race #2

Race schedule two posts below.

Let's really make sure and enjoy this one! Conditions maybe changing dramatically over the weekend:-(
Lot's of you are taking a big step forward in your race tomorrow. I'm excited so many students were willing to challenging themselves in their second race!

School dismissal 12:30.

Rest Up, See you tomorrow.

WAX DAY

Waxing today at Tech.

Please make an effort to clean up when you are done. THANKS!!

Tuesday Dec 9th

Thanks everyone for such a great practice today in such gloomy weather. I think it was the best ones of the season, I haven't laughed like that at practice in awhile. Nothing like figure 8's under the lights! Great work on the hills and intervals! The improvements everyone has made in just a few weeks is incredible.

Tomorrow we will be at the Graystone trails. Practice will end at 5:30. If you are picking your student up please try to be spot on time. We don't have a shelter so skiers cool off fast.

LOST JACKET? I found a Black "So" Jacket size xs on the table. Since we won't be at Riverside tomorrow I'll have it in my room at Tech. Swing by and pick up anytime tomorrow.

The Apollo Invite Schedule is posted in the previous blog if you're looking for times.

Students will be dismissed at 12:30 Thursday. Make sure to connect with teachers from all classes you will missing!!

Race #2 Schedule

Apollo Nordic Invitational

Thursday December 11th

Location:   Riverside Park, 1725 Killian Blvd SE, St.  Cloud

Invited Schools: Alexandria, Tech, Brainerd, Cathedral/ Sartell, Fergus Falls, Little Falls, Mora, St. John’s Prep, Willmar

Rookie Race- 2 laps flat on top

Junior High – 1 loop regular course

Varsity/ JV- 2 loops

Schedule:

1:30 Coaches meeting in Riverside warming house

1:45 Rookie Race- 1 loop Mass start

2:00 Junior High Race 1 loop, Girls Mass Start, then Boys

2:30 Girls Varsity, Wave start, 1 skier per school per wave. Maximum of 7 skiers per school

2:45 Boys Varsity, Wave start, 1 skier per school per wave. Maximum of 7 skiers per school

3:15 Girls JV, Wave start, 1 skier per school per wave.

3:30 Boys JV, Wave start, 1 skier per school per wave.

4:10  Awards

Monday Dec 8th

We will be at Riverside Park Monday.

Same bus for South students and ride shares for Tech students.

I hope everyone was able to get out this weekend and enjoy the amazing skiing that was available to us! Saturday trails were truly primo! Both Brainerd and Little Falls made the drive to get out and ski on the trails we have just miles away. Things might be getting a little thin and icy in the weeks to come. Let's make the most of the remaining snow and come to practice with the mindset of getting as much time in on snow as possible.

I want to give a special thanks to Brianna Inkster for her amazing work with the spruce pot fundraiser. It was an phenomenal success. Thanks again for all the leg work on this and the constant drop-ins for pick ups as things have wrapped up! 

Also, we have two more home meets! If you are planning on having a chance to watch your son or daughter compete before we hit the road for the remainder of the season, make arrangements to come on over to Riverside park and cheer on your skier and the rest of the Tiger Ski Team!

We do still have a few remaining neck cozies/buffs left for sale along with a few Medium fit ladies T-shirts. Contact a coach for purchase. $15 each.

See everyone Monday.

Friday the 5th Post Race

Thanks everyone for making today's race such a success! Everyone was out cheering for one another at some point throughout the day. I hope everyone fed off of the support and energy from your teammates. Seeing all the smiles and hearing all the post race recaps I couldn't be prouder of each of you. Everyone looked at the positives and learned from new experiences.
This opens a new chapter in the ski season for many. You now have a better understanding of racing and can set goals that you didn't know were attainable before. Lets maximize our time at practice and make improvements with each upcoming race! Remember that the only person who can accomplish your goals is you. We can support you along the way, but the hard work and determination have to be your own.

See everyone back at Riverside tomorrow.

"It’s always so great to see someone on the team have a good day, and that’s the strength of a team – even if your race doesn't go well, someone’s probably did, and you can rally around them and celebrate their success, as they will for you when it’s your day!" 

Some great words for thought from Jessie Diggins after this past weekends World Cup race. She crashed during qualifying Saturday and missed out on racing rounds.

Thursday Dec 4th: Race Day

Race schedule is posted three entries earlier.

I hope everyone is as excited as I am for your first race! Conditions are fast and we have been on snow for 3 weeks! New skiers: use all the skills we have practiced to get a great baseline and feel for racing. Veteran skiers: set your sights on the skiers in front of you and go get them!
Remember, this is the first race.  We are peaking for races down the road-go out, ski fast and have a blast!

All students South and Tech Dismissed at 1pm.

South students catch the bus at the same place as normal practice.
Tech students meet up with your ride share.

See everyone tomorrow!

Wednesday Dec 3rd

Thanks for being so independent day and putting good time in on the skis while we sorted and assigned uniforms.
These are yours for the season, take care of them and store away from gloves and other velcro clothing items during travel!
Wednesday we're back to Riverside for a little pre-race tune up.

On Thursday you will be dismissed at 1pm from school. Please make sure to check in tomorrow with teachers and get missed assignments/notes ahead of time.

Time to make sure we're doing the little things right throughout the day. Bring a water bottle to school and make sure you're staying hydrated. Snack throughout the day, try and eat an early lunch.

Please remember your money for shirts and buffs.

It was great seeing so many smiles on the trail and in the shelter today:-) See you tomorrow!

Tuesday Dec 2nd

Back to Riverside tomorrow.

South students catch your bus same as always and Tech students find your ride share.

We will be handing out race uniforms for the season as well.

Remember your money for buffs/cozies and T-Shirts, $15 each.

Thanks for making the most of a wax day! I appreciate all those who stayed and help clean up, thanks much. 

Race Schedule for 12/04/14

Nordic Invite  #1   2014

DATE:            Thursday, December 4, 2014

TIME:             2 p.m.

LOCATION:  Riverside Park, Kilian Blvd. SE, St. Cloud, MN

INVITED TEAMS:    Alexandria, Apollo, Brainerd, Cathedral/Sartell, Little Falls, Mora, St. John’s Prep, Tech, Willmar

SCHEDULE:  2:00pm Coaches Mtg. in Riverside Park Shelter

                        2:10pm Girls and Boys rookie races (on top of hill)

                        2:30pm Junior High Boys Skate - mass start, 1 loops, (2.5 K loops)

                        2:45pm Junior High Girls Skate – mass start, 1 loops, (2.5K loops)

                        3:00pm Boys JV Skate– mass start, 1.5 loops, (4K loops)

                        3:20pm Girls JV Skate - mass start 1.5 loops, (4K loops)

                        3:40pm Boys Varsity Skate – mass start 2 loops, (5K loops)

                        4:00pm Girls Varsity Skate - mass start 2 loops, (5K loops)

                        4:40 Awards in Riverside Park Shelter,

                        Clean your areas in the park and in the shelter.

                        Travel home safe!

December 1st

Wax and indoor workout day! 

The weather for Monday looks a little rough and we need a wax day this week so we'll knock it out tomorrow and ski the rest of the week!

We will be breaking into two groups; one waxing, one working out indoors and then alternate.

The first race of the season is this week;-) I'd like everyone to have a goal for this first race. Think of something you would like to achieve or an experience you are hoping to gain from this first race. Tuesday and Wednesday we'll enjoy the nice weather and focus on race specific skills. 

*The shipment of new buffs/neckwarmers/cozies just arrived! If you or a parent are interested bring $15 to practice tomorrow.*

Hope everyone had a chance to recharge the batteries, ski and spend time with friends and family over the break. The ski season is full gas from December on!! Lets make the most of it. See everyone tomorrow.

Reminder: South students will take the daily South to Tech shuttle bus.

Wednesday Fun!

Once again, fantastic practice on Tuesday team! Everyday we are improving at every level.

Wednesday: Come ready to ski and have some fun at Riverside! ALSO bring $15 for your shirt if you ordered one! If you bring your money you can pick it up and wear it for Thanksgiving :) If you did not have the chance to order one in the first week you have to wait till next week to see if there are extras.

See you on the snow!

Tuesday 25th Practice

First off, AWESOME job at practice Monday! Everyone came out ready to work hard. Once the trails were groomed the conditions were good considering a day of rain on Sunday :) Nice work!!!

We have a short week with Thanksgiving so come ready to work Tuesday as well! Meet at riverside!

Monday Update

Update: The trails are icy but still skiable! Dress warm and prepare for some snow while we ski potentially! See you at Riverside! :)

Stay Tuned

So, noting the weather has been... unique, a decision about what practice will entail will be made Monday by 9am. I will check the snow situation to see if skiing is remotely possible (if we get some snow tonight), but plan on bringing stuff for an indoor practice or an outside run. Stay tuned!!! :)

Saturday Wax Day

Time to get your WAX ON! (and scrape it off :D ) Come to Tech between 2-4pm Saturday and wax your skis. We will be in the welding room as always.Your skis will thank you for taking care of them well! See you there!

Friday Greystone!

Its looking like a beautiful Friday with the temperatures reaching the mid 20s which means its a Greystone ski day! Greystone, for those who are not familiar, is another set of ski trails off of Minnesota Blvd and across from the St.Cloud prison. Athletes who receive a ride from their parents will need to be picked up at 5:15. There is not a warming house at Greystone so it is important that every athlete is picked up at 5:15.

Athletes, come ready to hit the trails! There is not a warming house so change before you get to practice. Also, dress warm! You can always take off layers if you get hot.

Directions to Greystone: The address is 2018 Minnesota Blvd St.Cloud. When driving on riverside drive past riverside park, continue to follow the road which becomes Minnesota Blvd. Continue straight after the 4 way stop with St.Benedict center on the right. Continue on Minnesota Blvd. Greystone is the first right across from the prison parking lot. You will see a couple machine sheds and a white barn as you drive to the parking area.

Excited for a great ski!

Thrusday 20th Good Day!

Hi awesome people!
      First off, great job so far this week! You all have been working hard and making progress :) For those yesterday who worked on skate technique here is a video that explains the 3 different techniques (V1, V2, and Open Field or V1 or2 Alternate). Check out the video and try to catch the patterns of the poles and the step/glides of the ski.

          
     Today, meet at Riverside, and we will continue some technique work, older skiers be ready for some longer intervals, and we will dominate some strength drills on skis as well! Come ready to work! :)

"Strength doesn't come from what you can do, but from overcoming the things you thought you thought you couldn't." -wise person

Monday

We will be skiing at Riverside.

South students same bus pick up as last week.

Tech skiers meet your rides in the same place as well.

Forecast is for cool temps and wind, dress warm you can always shed layers.

 

Waxing Today 11/15/14

WAX ON

We will wax between 1-3pm @ Tech in the welding room, end of the hall by door 8. I'll give a demo and then work closely with all new skiers to ensure proper technique is performed. Old pros can partner up and knock their skis out.

See everyone this afternoon.

Wax Day Saturday?

Phenomenal first week everyone! Trails were in mid-season form and everyone put in the km's today and throughout the week. Nothing better than seeing everyone truly enjoying skiing week one. I've been spread thin this week so I'm sorry if anyone feels overlooked.Everything will change next week, but everyone was doing the most important thing they could for themselves and that was ski.I can ramble on and over analyse technique but the best medicine is to just ski! Not one complaint, thank you.

With all that skiing our skis get thirsty for healthy dose of wax. As you will find out the health and glide of your ski is super dependent on routine waxing. Tomorrow I'd like to have a wax day for all those who can come.  

We will wax between 1-3pm @ Tech in the welding room, end of the hall by door 8. I'll give a demo and then work closely with all new skiers to ensure proper technique is performed. Old pros can partner up and knock their skis out.

Please text me if you are able to attend (320-309-7251). Just your name and a yes. If I don't have adequate numbers we won't be able to wax. Please let me know by 10a.m. Saturday morning. Please check back here tomorrow 11/15/14 after 10a.m. to see if waxing will take place. 

Such a great week. Thanks again, you guys rock!!

FRIDAY 14th

We survived week 1.

Same as yesterday, back at Riverside to ski.
Same bus pick up at South.
Same ride share at Tech.

If you were given a skier equipment check-out form please return today.

Also, we are ordering team t-shirts so before practice in the Riverside shelter please try on the demo T for sizing purposes if you think you may want a shirt.

Dress WARM it is COLD today!

Thursday Nov 13

I hope we have most of the chaos of shuttles and ski fitting behind us.
Nothing but corduroy and plenty of km's ahead of us now:-)
It was so great getting everyone on the snow today! It will get easier, I promise, but maybe not till December;-)
Tech students meet with your assigned shuttle partner and head straight to Riverside.
Everyone at South meet same place same time as well.
Tomorrow will be full on immersion in skiing. Get there, put your skis on and hit the trail.
I will pull groups together to work on different aspects of technique throughout practice.

Special thanks to Jessica Neal for the hot chocolate and cookies today after practice!

Wednesday Nov 12th

Today everyone will be skiing at Riverside. Schedule your parent pick-ups for Riverside Park Shelter at 5:30.

South students there will be a bus taking you directly to Riverside after school. Please listen to announcements or go by the office during the day to find out the bus number. I'll be ordering the bus this morning.

All skiers leaving from Tech we will meet by Door 6 to catch a ride to Riverside.

Bring plenty of warm clothes and don't forget your gloves and hat!

First Day Part II continued

The game plan:

Those with skis will be at Riverside Park. The shelter will not be open. So make sure you have a vehicle there or a friends as a place to change or go to, to warm up. The trail has been packed and will be groomed tomorrow morning, however the conditions maybe a little rough. With the strong winds there maybe some thin spots. Please use your rock skis if you have them, otherwise be extremely observant when skiing.

Those who are new to the team, don't have skis or are coming from South we will meet at Tech in Room 41. We will cover some early season ski information, fit skis for those who need them and do an outdoor/indoor workout. Dress appropriate.

Just a reminder: all paperwork and fees need to be turned in tomorrow in order to practice!

Enjoy sleeping in and we'll see everyone tomorrow.

First Day Part II

Tuesday Nov. 11th

Quick Update:

Waiting to hear back from the groomers.
If you have skis the plan is to get on the snow! Not sure the shelter will be open however! Also waiting to hear back on that. It's Veterans Day so I'm guessing it won't be, but I should know for sure tonight.
If you don't have skis or used the Team skis last year plan on practice at Tech tomorrow.
We will fit skis, maybe go for a short run (depending on sidewalk conditions) and then do some work inside.

More updates to come but just wanted to give everyone a heads up.

Hope everyone had a chance to go play in all the fresh powder today!! It was amazing:-)

Will update later tonight.

First Day 2014

First Day Of Practice

I hope everyone is super excited for the first day of practice! I'm looking forward to seeing all the new faces and those of our returning skiers tomorrow. We have some high drama in the weather department. We're going to get a little taste of winter tomorrow.  Everything is really up in the air right now. Plan on going outside for a bit, we will more then likely spent most of our practice indoors tomorrow. We will meet in Room 41 at Tech at 3:45ish. Same place as parent/student meeting. Dress for some outside fun and also wear or bring shorts and a T for inside practice.

If you haven't turned in your money and your name is not on my roster you will not be allowed to practice.

Quick overview of Day 1:

South students can take PS-20 over to Tech. First bus that departs from South.

Everyone should check a locker out for the season. There will be a PE teacher or coach giving locker assignments out.

We will meet  in Room 41 just down the hall from the boys locker room for practice. 

I'll cover some basics and then we'll get to the fun stuff.

Remember those layers and don't forget gloves, they are easily overlooked.

Most students get picked up outside of door 6 at the conclusion of practice.

The week ahead. Due to the high moisture content of the warm wet snow grooming probably won't take place Monday. The trails would likely ice up like a skating rink once the temps drop if groomed to early. The plan is for grooming Tuesday, which likely means we could get on snow Wednesday for sure, Tuesday if they groom early. However, if we don't get a high enough snow total all bets are off. If the snows thin and you don't have rock skis you will likely damage your new or good skis. Not worth the risk if you only have one set! 

See everyone tomorrow! 

A few (closing) thoughts.

Tonight I was floored and overwhelmed by the generosity and support of Tech’s ski family. Both in material gifts and in the invaluable spoken and written words you sent toward me and everyone on the team. Remember: all I could ever do is facilitate. I couldn’t ski an extra lap for you. I wasn’t a puppeteer controlling your movements. You improved your own technique. You got in better shape. It’s cliche for a reason: hard work pays off.

And everyone on this team worked hard. Choose whatever story you want from this season:

-Skinnyski wrote it already: “There was no bigger surprise in the boys field than Cory Rouw of St. Cloud Tech.”

-I was a little surprised to find out we won sections. We beat teams literally twice our size; imagine how strong Tech would be with a team twice as big.

-How many first-year skiers amazed their teammates with how quickly they improved?

Everyone on this team is full of surprises. And I think some of you even surprised yourselves this season.

My favorite part was watching the team come together. You shared each others’ victories and sympathized with each others’ defeats (which are widely recognized as the first step to success). I would be surprised if you remember your finish time at the second meet this year. I would be even more surprised if anyone who was at the section meet has wholly forgotten what it felt like to celebrate all of the victories that day with one another.

This is what is valuable to skiing. It’s the connections you share and the memories you make.

My point is that you skied, you worked on your technique, you got in better shape - and there’s literally no one else in the universe who can do that. All of you have helped build this team. I didn't make you a faster skier, you made yourself a faster skier.

I’m giving in to temptation to quote, "I don't know half of you half as well as I should like; and I like less than half of you half as well as you deserve." -Bilbo Baggins

I welcome feedback and criticism of any kind, because I know we all can improve but it’s often most difficult to see where to improve from the inside looking out.

Thank you for making this such a great season.

P.S.: Here is the Victor C. Dunder award application information.

State Meet & Banquet Info

State Meet time...!!!!

Schedule

2/12/13
Depart Tech at 7:30am
Arrive at Giants Ridge 11:30am.
Girls Coaches Relay Race 1pm.
State Team PreSki 2pm
Room Check in 4pm
Dinner: 6ish

2/13/14
Race Day:
10:00am Boys Skate Race (15sec intervals)
11:00am Girls Skate Race (15sec intervals)

1:30pm Boys Classic Race
2:30pm Girls Skate Race

The Tech Nordic Ski Team Banquet is Tuesday, February 25th.
Location/Time: Tech Cafeteria from 6-8pm.
The cost to Adults is $13 each. (skiers & siblings are free)
Meals are being catered in by Noodles & Company.
Please bring your washed race suit for uniform check-in.
Return any team issued ski equipment as well. If you would like to continue using ski equipment until after Mid-Winter break please e-mail me to make arrangements.

Jr. High Championship

This is the final race for our Jr. High skiers and a great way to wrap up the racing season against age group peers. All the High School skiers are looking forward to returning the the many cheers the Jr. High students shared with them along side the trail all season.

Jr. High Championship schedule:

3:20 Boys 7th grade race
3:30 Boys 8th grade race
3:40 Girls 7th grade race
3:50 Girls 8th grade race

Skiers will be dismissed at 2:00.
Bus pick up at 2:15.
Change into your race uniform prior to getting on the bus if possible.

Skiers outside the State Team are welcome to attend practice until February 11th, but it is purely optional. The biggest deciding factor for many is we no longer have busing from school to Riverside.

The Team Banquet is scheduled for February 25th from 6-8pm in the Tech High School cafeteria. More info to later....

2/5

Good Morning,

Sorry for the early or late post.

We have a two hour early dismissal today. Which makes practice at 3:30 difficult but we are having practice.
I'm hoping the Jr. High parents could get there students to practice. It would be good to get on the skis the day before the Jr. High Championship.

I expect all the Section Skiers at practice today.

Section 8 Nordic Meet Info

Section Details:
Boys Team: Cory, Isaac, Jason, Zeb, Carter, Noah, Jack
Girls Team: Katie, Kaethe, Shannon, Shannon, Mary, Miriam, Bethany

We depart Tech at 1:30 Monday 2/3/14. You will be dismissed at 1:00 from class.
We will be lodging at the Maplelag Resort.
There is a $55 fee.
Three meals are included. (Dinner/pasta, Breakfast/pancakes, and Lunch/not sure? bring food to snack on during the bus ride or meals you are comfortable with race day.)
You need to bring a sleeping bag or linens and a pillow.
We should arrive at 5pm. Plan on a 30 minute pre-ski after we get off the bus to shake the legs out after the long ride and get race ready.
You will be given room assignments at 6pm and dinner will be served at 6:30.

Tuesday 2/4/14

Schedule of Events:
Boys Varsity: Freestyle 10am
Girls Varsity : Freestyle 11am

Boys Varsity: Classical 1:30pm
Girls Varsity: Classical  2:30pm

Awards Ceremony: Approximately 4pm

Starting Procedure: Interval start with one skier departing every 15 seconds out of 2 start lanes.
Classical Race is pursuit start with 3 starting lanes.

Depart Maplelag: 5 and arrive home 8-9ish

There will not be scheduled practice for skiers not attending Monday and Tuesday. The weather looks great for tomorrow and Tuesday locally so try to get out and ski if possible. The temps are supposed to tumble throughout the week. See everyone Wednesday:-)

CLC Waxing update

With photos and a race prep ski today our waxing time is limited.
We will wax at 7am in the Tech Wax room. We have a small window between 7-8:30. Not everyone is expected to wax. The skiers who do need to wax know who they are.
Everyone needs to be sharp and focused we have a small window of time.
JH High Skiers have the option to ski in the JV Race. I've signed up all Jr. High students up.

Bus pick-up at South is 8:45am
Bus departs Tech at 9!

See everyone in a few hours;-)

Lets defend our CLC Title!!!

CLC Schedule & Photo Day

CLC Nordic Ski Championships 1/30/2014
Host: Alexandria
Site: Andes Tower Hills

Schedule:
12 V Boys Classic
12:10 JV Boys Classic
12:45 V Girls Classic
12:55 JV Girls Classic
1:30 V Boys Skate
1:40 JV Boys Skate
2:15 V Girls Skate
2:25 JV Girls Skate
3 Awards

(All races mass start)

Bus departs at 9am.
You won't have school Thursday. Make sure and talk with your teachers tomorrow about upcoming work and assignments!! Start the new semester right.

PHOTOS WEDNESDAY
All students will have individual photos taken. Parents then can go on-line to place an order or students can pick up an order pamphlet in the Activities Office. Pictures can be ordered at any time.

Along with photos we will look to get a race prep ski in so the body is primed for CLC.  We may try and get a few skis waxed as well. Right now it looks like we may do waxing Wednesday night for those who can along with Thursday morning for others. Will discuss further tomorrow.

This Coming Week, and Maplelag in Review

We're approaching the final stretch. Here's a blow-by-blow of what's ahead:

-Monday, 1/27: School is Canceled. Take the time to rest and recover. Do everything you can to eat well,  drink enough water, and get ahead on school.
-Tuesday, 1/28: Regular practice: be prepared to skate and classic (if you have classic).
-Wednesday, 1/29: Practice at Riverside, Team Photos: bring your team jackets (extras would be nice), or else a black jacket/top.
-Thursday, 1/30: Conference Championships at Andes Tower Hills[map] (postponed from Tuesday, more details forthcoming). No busing or shelter for people not racing at this meet this day.
-Friday, 1/31: Same as Tuesday

Also:
-Monday, 2/3: The section team will leave for Maplelag[map] after school.  There will not be a regular practice for other members of the team, but everyone's encouraged to ski if they are able to. There will not be a bus to Riverside; students may have to take their regular bus home both Monday and...
-Tuesday, 2/4: Section races will take place at Maplelag. Section skiers should expect to help pay for the extra expenses for this trip.
-Thursday, 2/6: Junior High championships (this includes 9th graders not racing at sections) will be racing at Riverside. Other skiers will have a regular practice at Graystone or the North Loop.
-After the Jr. High Championships, practices will be optional for skiers who did not qualify to compete at the state meet.

Maplelag in Review:
This past Saturday, two vans full of skiers left for Maplelag to preview the section course. About three hours later, two vans full of skiers fell in love with Maplelag resort in northern Minnesota. Bottomless cookie jars and endless supplies of hot cider and chocolate contributed, but the most important factors were the gorgeous wooded trails and the authentic northwoods ambiance and decor of the lodge (there's a library with towers featuring stained glass and panoramic views).

The trails weren't built for racing - they're narrow and winding. But this makes knowledge of the race courses even more valuable. I hope everyone spends a little time thinking their way through the different courses in the time leading up to sections. Here's a breakdown from what I remember:

The skate course starts gradually uphill, but quickly sends you down "Kamikaze Hill" a steep downhill that takes a sharp left. Expect the inside line to be pretty glazed over by snowplowers, and try to drop into it from the outside. Stay on your feet, and step turn as much as you can to carry speed through the rolling section before you make the left turn to head up "Suicide Hill". Wide enough for 3-4 skiers, this will be prime passing real estate. Ski hard and keep your head up so you don't get stuck behind someone who's struggling. There's a right turn back onto the single track, where the climbing continues for another 500 meters or so. After this climb, the course is rolling, but mostly downhill. Take the inside of corners, but remember that the snow will often be softer at the edges and your poles can punch through. Draft skiers down hills and slingshot past them. There are a number of opportunities to develop a lot of speed by staying in a tuck and skating in the second half of the course.

The Classic Course was pretty featureless - no "Suicide Hill" or anything - just consistent rolling terrain with a lot of winding turns. The biggest considerations will be 1) staying upright through the turns, which will be more challenging during a faster, more tiring race, and 2) transitioning between techniques effectively. Because it is so rolling, you will switch between double poling, double-pole kick, and striding literally dozens of times. Keep your eyes up and anticipate hills; getting into a stride while carrying momentum is going to make a huge difference (and you will probably overtake a lot of racers if you do this well, so make sure you don't ski on top of someone). Every little bit of hesitation will cost you valuable time; every bit of momentum you can carry as you start to stride will get you hugely closer to the top of the hill.

Thanks to the people who were able to make it on this adventure for making it such a great day!

Mora/St. Johns Invite moved to Friday

The Mora meet has been moved to Friday!!

All of the times remain the same, just pushed back a day due to extreme cold.

South students will get picked up at 11:45. Tennis court doors.
Tech students will be dismissed at noon and bus departs at 12:15.

Please contact your teachers and take any end of semester tests scheduled for Friday afternoon on Thursday.

Wednesday Practice & Mora/St Johns Invite

Bring the warm mitts and lots of layers tomorrow. The cold has returned.

For those of you who have classic skis bring them tomorrow. Everyone else should plan on skating.

Our next meet is already this Thursday.  We will not wax because:
-We already have cold wax on our skis,
-The meet might be canceled from cold (illegal to compete below -4F)
-Time spent waxing is time not spent skiing

I hope everyone used this day off of school wisely, to study for semester finals and finish any assignments that may be coming due!!!!

Mora/St. Johns Invite Thursday, 1/23

RACES:       
5.5km Classic – Varsity / Junior Varsity - Mass Start

3km Skate – Junior High (7^th-9^th) – Mass Start

SCHEDULE:         

2:30 Boy’s JV Classic - Mass Start (5.5K)

2:55 Girl’s JV Classic - Mass Start (5.5K)

3:15 Girl’s Varsity Classic - Mass Start (5.5K)

                   3:30 Boy’s Varsity Classic - Mass Start (5.5K)

4:00 Junior High Boy’s 7-9^th Skate - Mass St (3K)

4:05 Junior High Girl’s 7-9^th Skate - Mass St(3K)

                   4:45 Awards

Be prepared to race hard to win some Johnny Bread. Mora's course is very flat: take some time to really think through and work on your double poling technique. (This video is worth watching, even if everything explained is hard to understand. Ask for clarification about the terms and technique, and carefully watch the skiers so you can emulate them).


The weeks ahead:

Conference Championships will take place next Tuesday (1/28) at Andes near Alexandria. And the Jr. High Championships will be two days later (1/30) at Riverside. I told some of you the opposite of this - the dates posted here are correct. The forecasts I've seen suggest Conference Championships (1/28) will also be illegally cold.

There's a(n outside) chance that the only competitions we have left this season are Junior High Championships, Sections, and State. The season will be over fast: just two months ago we were still doing dryland, and many of you had still never skied.


Deliberative Practice:

The season's nearing its end. For our skiers who are working to reach their physical "peak", the seed has been sown; it's almost harvest time. That is: when it comes to fitness, we're not going to make dramatic improvements over the next couple weeks. Less experienced skiers will still have a lot of potential for getting faster simply by improving technique and becoming more efficient (see the video above).

A long time ago, I made a post about SMART goal setting. Now is a good time to reevaluate any goals you set, and to make the commitment toward future goals. Talk to a coach about these goals, and we can help you understand what steps you'll need to take to accomplish it.

Regardless of what your specific goal is, deliberative practice is one of the most effective tools to use in pursuing it. Deliberative practice means deeply focusing your mental energy to improve something. As a coach, I've taken on the role of being the observer and voice in the back of your head that identifies what needs work, and reminding you about it. One of the best things you can learn is to take this role on yourself. Identify what you can be doing better, and focus on improving it, one small piece at a time.

Your biggest responsibility at this point in your life is to make yourself better than the person you were yesterday. To do this, you will have to constantly remind yourself of how you can be better. You won't always have someone chasing you around nagging you - at least I hope not.