Friday, Saturday, and Sunday

Here is what should be happening on these days.

Friday: On your own classic for 2 hours
Saturday: 10:00 @ the Bunker Skijoring parking lot, which is next to the compost site enterance off of Hanson Blvd
Sunday: On your own 90 minutes of classic with pick ups

Monday: Elm Creek after school pick up Middle School skiers at Oak View

Reuslts From 12-17-09

Yes, they are finally available. The race was a 7.5 km skate race with most first year skiers racing 5 km. Unfortunately the results show only the 7.5 km racers. Sorry but that is all that has been sent out.

Meet Tuesday

We have a meet on Tuesday next week. For experienced skiers the meet is a sprint race, classic format, and for beginners the race will be classic too but closer to a normal distance of 5 km. Make sure you are getting on your skis everyday.

Practice Thursday, Dec. 31

We'll be at Bunker for practice. Meet at the campground parking lot at 10:00. We'll have a two hour skate practice. look for some uptempo skiing.

Note: All of Bunker is open, including the golf course and skijoring course.

Practice Wednesday 12/30/09

Meet at Elm Creek at 10:15 AM for practice. Classic skiing until 11:45.

Those that skied at ABR can have the day off, or ski easy at Bunker for an hour.

Winter Break Practices & Racing

Here's a quick update with what the coaches would like you to do over winter break.

Wed: 8:45am practice. There are also races at Elm Creek on Wed. nights. 5k skate or classic, starts at 7pm. I think they are $5.

Thurs: Skate ladder intervals 1, 2, 3, 4, 5, 4, 3, 2, 1. Equal recovery as the interval you just completed.

Fri: Off, Merry Christmas

Sat: Leave for winter camp. If you are not going to winter camp, get out and ski as much as you can. Try to shoot for 1.5-2hrs each day. At camp we will be doing about 3-4hrs of skiing a day. Try to do both techniques.

Tue 29th: Return from winter camp

Wed: TBD, most likely will have practice at Elm Creek if possible

Thurs: TBD, most likely will have practice at Elm Creek if possible.

Fri: TBD, some other location than Elm Creek.

The rest has yet to be determined. If we get some good snow in the next couple days, it will give us many more options for where to ski.

Wednesday Practice 12/23

Yes there is a practice Wednesday morning. Unfortunately there will not be a bus to the practice site. We will be meeting at Elm Creek at 8:45 AM and be done at 11:00 AM.

Tuesday Practice

For those that are actually checking the blog the practice will be at French. Be prepared to classic. There won't be any real classic tracks so it will be a good opportunity to work on ski control.

Monday 12/21

It appears that we will be skating at Bunker on Monday. After practice think about waxing. We will also be distributing some equipment when we return.

Results/Weekend Racing

I haven't seen any results yet, but it appears that our teams need to get in some more racing. The fastest way to get fast is to race more. Plain and simple.

So, this weekend there is a race at the Elk River trails. 10k skate. Perfect for HS racers. I'd like to encourage all of you to make it out there. Here's the link: http://www.elkrivernordic.org/noname.html

Also, I would like to get more people racing at the Junior Olympic Qualifiers. I got a bunch of posters that have all the race dates on them, so anyone who wants one can have one. The next qualifier is Jan 15-16 up at Mt. Itasca. Freestyle sprint and a 10k classic. Please let me know a week and a half ahead of time if you are planning on attending so I can get hotel rooms.

Start Times Dec 17th

These are approximate start times.

3:30 - Sr. boys
3:40 - Jr. boys
3:50 – Soph boys
4:00 – Sr. girls
4:10 – Jr girls
4:20 – Soph girls
4:30 – Jr high/middle school/beginner boys
4:40 - Jr high/middle school/beginner girls

Noodles Tonight 16-Dec 4-9PM

Just a reminder to eat at Noodles tonight and help support the team.

Also, in case anyone needs the flyer here it is. You may also just mention the fundraiser when you order.

Thanks!

ABR Update

Remember to turn in your $175 for the trip by Friday!

Also note the changes to this weeks schedule.

Cub Grocery Bagging Fundraiser Sat 12/19/09

We will be bagging groceries at the Cub Riverdale Store on Saturday 12/19/09, from 10:00 am to 7:00pm. If you haven't signed up for your 3 hour shift, please contact Ellen at 763 767 0767. We will need everyone to participate in order to have a successful day. If you have a t-shirt from past bagging days -wear it. I have a few extras that will be available on Saturday or wear some type of Andover t-shirt or sweatshirt. Thanks

Week of 12/14/09 Changes!

Changes in Bold.

We are still under the no snow schedule for Elm Creek. Hopefully the snow from Monday morning will help the groomers open additional parks. Bunker is still not skiable so we will be at the high school to begin with. If the schedule changes I will update the posted schedule.

Mon - @ Andover HS
Tues - Leave from Andover HS at 3:20 for French Lake
Wed - Leave from Andover HS at 3:20 for Elm Creek
Thurs - Meet @ Elm Creek, dismiss from classes at 2:00
Fri - @ Elm Creek, bus leaves Andover at 3:15

Note: Payment for the trip to Ironwood is due this Friday!

Results for December 9th

Below are the results for the Trollhaugen classic races (click on the image to view full size text). Congratulations to all the racers. Nearly everyone was on skis for the first time this year, as well as many for the first time ever. If you were able to survive the experience there is no doubt you will have a great time this season.

Winter Trip - ABR

Here is some information on our trip to Michigan for Saturday, December 26th through Tuesday, December 29th.

Cost: $175 + Saturday lunch and one evening meal
Load Bus: 9:00 AM
Leave Andover: 9:30 AM
Arrive at ABR: 2:00 PM
Return: 6:00 PM Tuesday, December 29th

Limit luggage. There will be laundry facilities. This trip will be an electronic free trip. Do not bring music devices, cell phones, or other electronic items.

Trollhaugen Ski Location

Sorry for the late notice folks but here is the loaction for Trollhaugen if you wish to go:

Take Cty18 (aka Crosstown) into Forrest Lake. Turn south on US61 to MN 97 East (turn right) and take for 13 miles. Turn Left onto MN 95 North and take for 6 miles. Turn Right on 243 East (will bring you across the bridge into WI). Take WI-35 North (left turn) for 4 miles. You will come into the small town of Dresser. In Dresser turn right on Cty Rd. F. Take F for 1 mile and Trollhaugen is on the right hand side

Or try this link to google maps.

Also check out www.trollhaugen.com

December 16 Pasta Night and Fundraiser at Noodles

Dinner at Noodles & Company in Riverdale, December 16. Pasta night for the team and a great fundraiser for the community. All team members should plan on attending after practice in prep for the meet on Thursday December 17. Check your emails for the flier/coupons - which are a must have in order for us to get the $$$$$. Print them off or email them around. Share them with family, friends, neighbors, classmates. The ski team will receive 25% of the proceeds when customers present the flier or coupon.

Noodle & Company Riverdale location
December 16 Wed. 4:00pm to 8:00pm
dine in or take orders
must present coupon or flier for the team to get credit

Use the AHEF order form and get your Noodles gift cards - one way for us to get double profits!http://www.anoka.k12.mn.us/education/components/docmgr/default.php?sectiondetailid=178063&fileitem=66448&catfilter=10756

Questions call Ellen 763 767 0767

Week of 12/07/09

There are some changes for this week. Below are some of the highlights and possible changes. We are entering the portion of the season that changes suddenly due to snow availability. The Thursday meet at Elm Creek has been canceled.

Monday - @ Andover hand out uniforms
Tuesday - @ Andover
Wednesday - Meet at Trollhaugen, leave at 2:00 PM
Thursday - Practice with location to be determined
Friday - Practice with location to be determined

Blog Changes

Just a few notes on this blog; I will be updating the blog as I can. The new schedule you can find off to the right. If you click on them, they link to skinnyski.com. Once the race has happened and results are on the internet, I will have the schedule link to the results.

I will also post a new roster once it has been finalized. Last year we had about 25 skiers and this year we are excited to say that the team has grown to over 40 skiers. Both coach Clark and I are enthusiastic about the growth and continuing the success that this team has enjoyed.

There are a couple ski links off the right as well. Skinnyski.com is a good website that is based out of Minnesota. Most of our results will be posted on there. You can also find trail conditions, trail locations, classifieds, citizen races, and much more. Fasterskier.com is a national website that deals more with the upper end of ski racing and you can learn a lot what is happening nationally and what's going on in the industry. Teamtoday.org is run by the US Ski Team. It is updated a bit infrequently, but when they do update it, there are excellent pictures and you can learn what the US Ski Team is up to.

If anyone has any suggestions for this blog, please let me know. We would like to get as much information to parents and skiers as possible and your suggestions are appreciated.

Practices for the week of Nov 30th

Wed - 5 x 5min intervals with 5min recovery in between - Skate

Thurs - Classic rollerski with 15min of singlestick, strength afterwards

Friday - Run or rollerski - Coach Clark's decision

Saturday - For those who can, try to get out to Trollhaugen to ski on snow. The cost is $5 and they are open from 7am-9am. If you were varsity last year or are thinking about going to the junior national qualifier (JNQ) races up in Ironwood. There will be a 30min time trial at Elm Creek in the afternoon. You can go to Trollhaugen in the morning, but take it a bit easier.

Also, if you are planning or thinking about going to Ironwood for the JNQ races, please send me an e-mail and if you have any questions, please address them. Information on JNQs can be found at http://cxcskiing.org/site_pages/midwest_division/about.htm. To do these races you will need a CXC ski license. Again, if you have any questions, please send me an e-mail.

Practices & Snow?

Practices have been going well so far. Nearly all the skiers have had a chance to try out the roller skis. So far so good, few falls and only blisters to worry about. To prevent blisters on the hands gloves tend to be a good first line of defense. Next week is suppose to be our first week of competition. I think it safe to assume that the Dec. 3rd race is off. Hopefully Elm Creek will be able to produce some snow soon. We will begin the process of fitting skiers with skis on Monday. It will take a couple of days to get through all of them. Once the new skis arrive some will have to go through the fitting process again.

Wheels & Practices

We would like to be getting all athletes on wheels in the next two weeks. In order for that to happen each skier will need roller skis (remember your boots) or in-line skates and a helmet. The helmet is not an option, you must have one to practice on wheels regardless of experience. We plan on getting new skiers on roller skis too, but first we will need to do some instruction with in-line skates. Long pants and gloves would be nice options to consider.

Pioneer Midwest - Tuesday Night

Andover Night @ Pioneer Midwest
Tuesday, November 17th at 6:30 PM

Pioneer Midwest
415 County Rd 81 Osseo, MN

Schedule 2009-10 Version 1

Date
11/9 First day of season
12/3 Conference Age Group Freestyle Race @ Elm Creek 3:30
12/10 Conference Age Group Classic Race @ Elm Creek 3:30
12/17 7.5k - Skate @ Elm Creek 3:30 (Andover hosts)
12/26 Leave for Ironwood, Michigan - Winter Camp (Optional)
12/29 Winter Camp ends, return from Michigan
1/5 Classic Sprints with Anoka & Osseo @ Eagle Lake 3:30
1/9 Mesabi Invitational @ Giants Ridge (Optional)
1/10 Return from Giants Ridge and Mesabi Invitational (Optional)
1/14 Skate with Champlin Park & Anoka @ Elm Creek 3:30
1/16 ABC Relays @ Wirth
1/19 Pursuit - Classic Leg with Elk River & Champlin Park @ Woodland 3:30
1/21 Pursuit - Skate Leg with Elk River & Champlin Park @ Woodland 3:30
1/27 Conference Championship @ Baker Park 10:00 AM Boys Classic
2/2 Section Meet @ Camp Ripley
2/8 JV Conference
2/10 Coaches Relay @ Giants Ridge
2/11 State Meet @ Giants Ridge

Note: Minnesota State High School League guidelines state that a meet is to be canceled if the temperature is -4º F, or lower, or the wind-chill is -15º F, or lower. Usually cancellations occur at the last minute and are not based on weather predictions. These temperatures do not pertain to practices.

2009 - 2010 Season Begins

Welcome to the 2009 - 10 Nordic Season!

11/9 First practice at 3:30
11/9 Booster Club Meeting 7:00 PM @ Andover HS
11/11 Parent meeting at Andover HS 6:00 PM in the cafeteria - pizza provided!
11/17 Andover night at Pioneer Midwest

Close to the Season End

There's still more racing to do if you would like, here's a link to all of the citizen races:

http://www.skinnyski.com/racing/calendar.asp

Citizen races are fun, usually mass-start, and have door prizes and unique trophies or medals for the winners.  The snow won't last that much longer, so enjoy it while you can!

Also, our guest speaker at the banquet, Lindsay Williams, sold out of her cutting boards.  If you would like to order one, you can do so through her website at www.linwilli.com.

End of Season Party

Sunday February 15 at 6:30 pm there will be an end of the year party at the Fastner's house. Both the girls and guys teams are invited. The party will end around 10:30, with the guys team being able to stay the night. If anyone wants to bring chips or snacks it would be much appreciated. Address 14322 Raven St NW 55304. Its three blocks away from the high school right off South Coon Creek and Crosstown.

Andover in the News

Some may have seen it already, but Blake & Hayley Gerster were interviewed by the Star Tribune.  Here's the link: http://www.startribune.com/sports/preps/39334297.html?elr=KArksUUUU

Life After Sections

Wasn't Tuesday fun? The coaching staff thoroughly enjoyed watching the boys and girls ski to their best finishes ever. Hard work can pay off.

It turns out that our season has a couple of days left in it and a little meet come next Friday. So below you can find a few items to mark on your calendars.

Wed, Feb 11th - 2:15 Andover assembly and send off for team
Thurs, Feb 12th - 7:00 AM team leaves for Giants Ridge
Thurs, Feb 12th - 1:00 PM State Coaches Relay Girls race
Fri, Feb 13th - State Meet Schedule:

Girls' Classical	10:00 a.m.
Boys' Classical	11:00 a.m.
Girls' Freestyle	1:30 p.m.
Boys' Freestyle	2:30 p.m.

Team returns after awards ceremony.

Section Champions!

Yesterday was very exciting for both the girls and guys teams.   The guys ended up winning by a healthy margin.  The girls team did exceptionally well by taking third.  This year has marked the first conference and section win for Andover of many more to come.  Both teams are looking very promising for next year if some time is put in over the summer. 

Here's a link to the results and a few pictures: http://www.skinnyski.com/racing/highschool/2009/section5.pdf.

Tempo

Tempo is something that we will be working on.

Here's a good example: http://www.youtube.com/watch?v=blDxXRud8t8

I believe he was 17 or 18 at this world championships.

Here's an old clip that a few of you will appreciate: 

You might know the guy at 3:50

Tentative Schedule Through State

1-30 Easy ski @ Elm Creek

1-31 10x1 min intervals w/4mins recovery @ French 10am

2-1   Off or 30-45min easy ski

2-2   Easy ski with 10x15s pickups

2-3   Sections @ Camp Ripley

2-4   Easy ski (5x15s pickups)

2-5   Easy ski (5x15s pickups)

2-6   Easy ski (5x15s pickups)

2-7   10x1min intervals w/4mins recovery

2-8   Easy ski (5x15s pickups)

2-9   Easy ski (5x15s pickups)

2-10 Intervals 5x3min @ 75% (threshold)

2-11 Off or travel

2-12 Easy ski state course w/5 sprints

2-13 State meet

Locations to be determined for some, but this is a rough schedule.  Make sure that the pickups you are doing are all out - you need to get the feeling of speed.

Sections

Andovers section meet is coming up next Tuesday at Camp Ripley.  Help is needed to organize lunches for the kids, please contact Tanna Gerster to help.  Thank you.

Conference Champs!

Staying Healthy

It's now that time of year where the big meets come up.  Everyone needs to make sure that they are staying healthy and not getting sick.  Here's a list of things that everyone can do to make sure they don't get sick.

Wash your hands frequently - this means before eating as well.

Take a daily multivitamin.

Eat healthy - foods rich in vitamins A,C,E, such as milk, eggs, citrus fruits, vegetables and nuts can help strengthen your immune system.

Stay hydrated - drink a lot of water every day (at least 8 glasses).  Get a drink in between classes.

Wash your water bottles.

Get alot of sleep.  8-9hours a night is what you should be getting.

Follow a routine - try to eat & go to sleep at the same time every day.  Peoples bodies respond well to patterns in routines.

Schedule: Week of Jan 26th

The next two weeks are big ones. You have all been skiing well and are ready to turn in your best performances ever. Be confident and get your rest.

Mon - Captains practice @ Baker
Tues - Bunker + waxing
Wed - Conference Meet (Baker) leave Andover @ 7:30 AM

• 10:00 Boys Classic
• 11:00 Girls Classic
• 2:00 Boys Pursuit
• 3:00 Girls Pursuit
• 4:30 Awards
  

Thurs - Rum River Central
Fri - Elm Creek
Sat - 9:00 AM location TBD

Big fundraiser coming up next Tue 1/27 Dinner at Noodles

We have arranged for a great team fundraiser the night before Conference meet Tue 1/27. Dinner at the Coon Rapids Nooodles Restaurant from 4pm to 8pm. The team will receive 25% of the profits brought in with the special flier talking about Andover Nordic Ski Team. We need everyone to participate and bring all your friends and families.

I will email everyone on the team with the directions and fliers. We will need students to hand out the fliers at school - in the lunch room, to the staff and teachers; pass them out at your church; give them to your neighbors. Make arrangements to meet family or friends at Noodles for dinner on Tue night. We are not allowed to pass out fliers at the door - so we need to get the word out early.

Remember: AHEF gift cards can be purchased for Noodles giving the team an extra boost with fundraising
AHEF_order_form_112008.pdf

we will need a couple of parents to take charge that evening as I will not be able to attend.

questions please call Ellen 612 385 5282 thanks

Schedule: Week of Jan 19th

Note: This is a very full week of skiing and competition. Good sleep habits will pay off. Saturday is an important practice as we will be checking out the race course at Camp Ripley.

Mon - On your own easy ski 45 min to 1 hr
Tues - Race at Elk River (Classic); Dismiss @ 1:40
Wed - Practice at Bunker with team pictures
Thurs - Race at Elk River (Skate); Dismiss @ 1:40
Fri - Practice at Bunker or Rum River
Sat - Bus to Camp Ripley to preview the Section 5 race course! Bus leaves at 10:30 from the high school.

ABC Relay Results

Great skiing yesterday in the relays. There were outstanding performances turned in by everyone.

Team Results - Boys

1. 00:33:16 Andover - A
2. 00:34:42 Stillwater - A
3. 00:35:14 Armstrong - A
4. 00:35:32 Coon Rapids - A
5. 00:36:23 Stillwater - B
6. 00:36:24 Champlin Park - A
7. 00:39:11 Andover - B
8. 00:39:31 Armstrong - B
9. 00:39:46 Henry Sibley - A
10. 00:40:35 Blaine - A
11. 00:42:13 Coon Rapids - B
12. 00:43:41 Champlin Park - B
13. 00:58:45 Henry Sibley - B

Boys Classic

1. 00:08:17 Adam DePaolis Armstrong - A
2. 00:08:22 Eric Slater Henry Sibley - A
3. 00:08:34 Adam Larson Andover - A
4. 00:08:48 Dan Nielsen Andover - A
5. 00:08:48 Chris Novitsky Armstrong - A
6. 00:08:57 Calvin Mehrhof Coon Rapids - A
7. 00:09:01 Tim O'Grady Coon Rapids - A
8. 00:09:06 Per Lundmark Champlin Park - A
9. 00:09:12 Joey Bauer Stillwater - B
10. 00:09:15 Aric Okerman Stillwater - A
11. 00:09:19 Kent Tubbs Stillwater - A
12. 00:09:27 Elliott Hodgson Henry Sibley - A
13. 00:09:28 eric Johnson Stillwater - B
14. 00:09:29 Dan Fastner Andover - B
15. 00:09:41 Ben Farber Champlin Park - A
16. 00:09:43 Lars Egge Armstrong - B
17. 00:09:55 Jonathan Zarling Blaine - A
18. 00:10:01 Adam Beck Armstrong - B
19. 00:10:02 Andy Vanderleest Blaine - A
20. 00:10:09 Ryan Koppendrayer Coon Rapids - B
21. 00:10:36 Adam Schmit Andover - B
22. 00:11:13 Matt Kolker Coon Rapids - B
23. 00:11:21 Matt Bailey Champlin Park - B
24. 00:11:50 Chris Oleson Champlin Park - B
25. 00:14:42 Tim Fischbach Henry Sibley - B
26. 00:15:38 Andrew Morgan Henry Sibley - B

Boys Freestyle

1. 00:07:12 Blake Gust Andover - A
2. 00:07:22 Brett Ylonen Stillwater - A
3. 00:07:42 Aaron Handorff Andover - A
4. 00:07:46 Gabe Hanson Stillwater - A
5. 00:07:51 Adam Nelson Coon Rapids - A
6. 00:08:05 Michael Norman Champlin Park - A
7. 00:08:19 Joe Hjerpe Armstrong - A
8. 00:08:21 Peter Downie Stillwater - B
9. 00:08:22 Joel Braden Stillwater - B
10. 00:08:30 Nick Bocovich Andover - B
11. 00:08:32 Caleb Pheneger Champlin Park - A
12. 00:08:43 Bret Johnson Coon Rapids - A
13. 00:08:50 Pat Hayden Armstrong - A
14. 00:08:53 Ben Rippe Blaine - A
15. 00:09:00 Sam Piene Henry Sibley - A
16. 00:09:18 Adam Siegfried Armstrong - B
17. 00:09:29 Chris Wilkerson Armstrong - B
18. 00:09:34 Matt Mueggenberg Coon Rapids - B
19. 00:09:36 Mitch Fisher Andover - B
20. 00:09:38 Justin Johnasson Champlin Park - B
21. 00:09:52 Dan Wattenhofer Champlin Park - B
22. 00:10:17 Matt Swanson Coon Rapids - B
23. 00:10:45 Dan Zarling Blaine - A
24. 00:11:57 Nick Fovche Henry Sibley - A
25. 00:12:36 Ethan Bavret Henry Sibley - B
26. 00:14:49 Ben Vodovoz Henry Sibley - B

Team Results - Girls

1. 00:37:05 Stillwater - A
2. 00:40:17 Armstrong - B
3. 00:41:04 Armstrong - A
4. 00:42:19 Stillwater - B
5. 00:42:29 Andover - A
6. 00:44:25 Champlin Park - A
7. 00:44:28 Coon Rapids - A
8. 00:44:34 Henry Sibley - A
9. 00:46:41 Blaine - A
10. 00:47:33 Coon Rapids - B
11. 00:48:27 Champlin Park - B
12. 00:51:51 Andover - B
13. 00:53:22 Henry Sibley - B
14. 00:59:59 Blaine - B

Girls Classic

1. 00:09:00 Jessie Diggins Stillwater - A
2. 00:09:50 Marissa Yovetich Andover - A
3. 00:09:57 Caitlin Olson Stillwater - A
4. 00:10:25 Kallie Doeden Armstrong - A
5. 00:10:31 Jessie Johnson Armstrong - B
6. 00:10:48 Megan Sanders Armstrong - B
7. 00:10:53 Alexa Artmann Champlin Park - A
8. 00:10:59 Lauren Bennett Armstrong - A
9. 00:11:03 Annie Gerard Henry Sibley - A
10. 00:11:08 Elianie Downie Stillwater - B
11. 00:11:19 Katie Diederichs Stillwater - B
12. 00:11:58 Keely Pelowski Coon Rapids - B
13. 00:12:03 Sally Spurr Henry Sibley - A
14. 00:12:04 Kathleen Trescony Champlin Park - B
15. 00:12:10 Katie Pike Blaine - A
16. 00:12:13 Renee Vanasse Coon Rapids - A
17. 00:12:22 Marissa Wiebusch Blaine - A
18. 00:12:24 Katie Heikkila Coon Rapids - A
19. 00:12:32 Liz Lomauro Champlin Park - A
20. 00:12:32 Amanda Jensen Andover - A
21. 00:12:38 Ruth Heese Henry Sibley - B
22. 00:12:46 Megan Ulrich Champlin Park - B
23. 00:12:46 Haley Bell Andover - B
24. 00:12:54 Violet Liesch Blaine - B
25. 00:12:55 Amy Hoybook Coon Rapids - B
26. 00:13:05 Aderow Morgan Henry Sibley - B
27. 00:13:30 Olivia Head Andover - B
28. 00:14:05 Alyssa Julien Blaine - B

Girls Freestyle

1. 00:07:55 Sara Cattanach Stillwater - A
2. 00:08:38 Hayley Gerster Andover - A
3. 00:08:46 Kate Sanders Armstrong - B
4. 00:09:06 Marissa Johnson Armstrong - A
5. 00:09:09 Ally Heida Coon Rapids - A
6. 00:09:12 Breanna Adams Armstrong - B
7. 00:09:13 Emily Olson Stillwater - A
8. 00:09:15 Rachel Brodin Champlin Park - A
9. 00:09:19 Nora Gilbertson Stillwater - B
10. 00:09:33 Kristen Mueller Stillwater - B
11. 00:09:34 Teresa Vyhanek Armstrong - A
12. 00:09:42 Kayla Johnson Coon Rapids - A
13. 00:10:00 Anglea Hensel Henry Sibley - A
14. 00:10:12 Tera Hereid Blaine - A
15. 00:10:28 Anna Hensel Henry Sibley - A
16. 00:10:29 Madelin McKeefry Andover - A
17. 00:10:38 Megan Nelson Champlin Park - B
18. 00:10:43 Karly Christensen Coon Rapids - B
19. 00:10:45 Madison Sawyer Champlin Park - A
20. 00:10:57 Katie Springis Coon Rapids - B
21. 00:10:57 Paige Bell Blaine - A
22. 00:11:47 Nicole Heitzman Andover - B
23. 00:11:59 Shannon Wald Champlin Park - B
24. 00:12:16 Elsa Tostrud Henry Sibley - B
25. 00:12:48 Callie Fugina Andover - B
26. 00:13:33 Mary Limbeck Blaine - B
27. 00:14:23 Meghan Kreese Henry Sibley - B
28. 00:18:27 *Marissa Wiebusch Blaine - B

Schedule Changes: Meet & Pictures

Due to the Elk River District closing schools today our meet has been moved to Tuesday, Jan 20th. This will also force a change for our picture day. Pictures are now scheduled for Wednesday, Jan 21st at Bunker.

Meet Assistance Needed

The team is in need of volunteers for a few of the upcoming meets.

ABC Relays (Jan 17th) - Adults to rotate supervision on team bus. There is no heated location for the team to relax in at the Bunker site. We would like to keep the bus running to provide skiers with a place to get out of the wind and cold. Without an adult the bus will need to be off during the meet.

Conference Meet (Jan 28th) - We need volunteers for each of the four races, beginning at 10:00 AM The job consists of writing down times as skiers cross the line (the meet manager reads off times).

Section Meet (Feb 3rd) - We need volunteers for each of the four races, beginning at 10:00 AM The job consists of writing down times as skiers cross the line (the meet manager reads off times).

We will also need lunches for the all day Conference and Sections meet. If you can help please contact Karmen.

ABC Relay Schedule

Times:

8:00 AM bus leaves Andover HS
9:00 AM coaches meeting
10:00 AM boys relay start
11:30 AM girls relay start
1:30 AM awards ceremony

Location:
From Bunker Lake Blvd enter the park from the North entrance nearest the railroad tracks. At the stop sign take a left and then an immediate right.

Team Picture Date

The team pictures are scheduled to happen next week Tuesday, Jan 20th at 3:45. The location will be Bunker Hills GC. Look for picture packets to arrive soon.

Changes in Schedule

We will not be racing on Thursday, Jan 15th nor will there be a practice Thursday. The race has been moved to Friday due to the predicted cold temperatures for Thursday. We will still dismiss at 1:40 and it will be at Woodland Trails in Elk River. And most importantly it is a classic race.

Giants Ridge Results

Boys Varsity Classic - 198 Racers

Joe Dubay 1st - Joe skied for Andover last year!

Dan Nielsen 69th

Adam Larson 72nd

Brandon Wold 118th

Boys Varsity Freestyle - 193 Racers

Blake Gust 8th

Chris Hecker 88th

Aaron Handorff 96th

Boys JV Classic - 92 Racers

Dan Fastner 23rd

Caleb Walker 79th

Boys JV Skate - 111 Racers

Nick Bocovich 14th

Mitch Fisher 50th

Girls Varsity Classic - 183 Racers

Marissa Yovetich 16th

Callie Fugina 158th

Haley Bell 159th

Girls Varsity Freestyle - 184 Racers

Haley Gerster 35th

Maddie McKeefry 141st

Amanda Jensen 157th

Girls JV Classic - 91 Racers

Nicole Heitzman 57th

Girls JV Freestyle - 90 Racers

Olivia Head 77th

Miranda Silewski 84th

Good job to everyone, especially the 1st year skiers in such a large meet.  This race has all the best from the area come, including Michigan and Wisconsin.  Andover had some great results this year and will improve next year for sure!

Schedule: Week of Jan 12th Note Changes

Monday - Elm Creek leave from Andover at 3:10 and then to Oak View
Tuesday - Bunker Skijoring Trails
Wednesday - Bunker Park
Thursday - Practice canceled
Friday - Meet @ Woodland Trails, Elk River - Dismiss at 1:40
Saturday - ABC Relays @ Bunker - Bus leaves at 8:00 AM
Sunday - Car pool to Baker to look at Conference course.

Pre-Race Nutrition

Almost every athlete completely blows the pre-race meal by eating too many calories in the critical 3-hour window before their race starts. Correct this mistake and you'll be way ahead of your competition before the race even starts.

Eating within 1-2 hours of race start promotes faster depletion of muscle glycogen and inhibits fat utilization. If your race is longer than 60-90 minutes, this combination of accelerated glycogen depletion and disruption of your primary long-distance fuel availability will devastate your performance. Pre-race fueling must be completed at 2.5-3 hours prior to the start to allow adequate time for insulin and blood glucose to normalize. 

Following these simple steps will give you the big advantage:

• Consume 200-400 calories three or more hours prior to the start
• Focus on complex carbs, starches, and a little protein
• Avoid high fiber, simple sugars, and high fat

Race Results 1-6-09

All skiers are listed but those who were declared varsity were not sent in for scoring.

Giants Ridge Invite (Formerly Mesabi)

Above you will find the current racing assignments. There will probably be some changes as we go along this week. The check for the trip should be made out to Andover Nordic Skiing.

Giants Ridge Invite (Formerly Mesabi)

This is the largest high school meet in North America and it's fun to see all the different schools. We will be able to ski 10 boys and 10 girls in the meet, but all are welcome to attend.

We'll be leaving early Saturday morning at 4:30 and returning Sunday afternoon. The cost will be $50/ skier and will include lodging and trail fees for Sunday. We'll be staying at the Country Inn in Hoyt Lakes (1-866-444-3555). We will stop somewhere for dinner after the meet on Saturday and the hotel provides a nice breakfast Sunday.

The plan is to look the two courses over on Sunday in preparation for the State meet.

Schedule: Week of Jan 5th

Monday - Elm Creek leave from Andover at 3:10 and then to Oak View
Tuesday - Eagle Lake Meet - Skate (Nearly all will race). Dismiss HS at 1:40 and leave at 1:55 for Oak View
Wednesday - Elm Creek
Thursday - Rum River Central
Friday - Waxing
Saturday - Leave for Giants Ridge @ 4:30 AM (Yep 4:30 AM)
Sunday - Return from Giants Ridge (at Andover around 5:30PM)

ABR Recap

To all the athletes that attended: Great job! You skied for 10+ hours and clearly improved your technique. We have reserved both the Hilltop House and River House for next year. The plan will be to split genders for the first time. That means whichever group has the most in attendance will be in the Hilltop House. Who will be there?

Scott and Joyce deserve a great deal of thanks for all of their hard work in making the trip a successful one. Athletes remember to thank them for their help.