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.