Holiday relay schedule

Holiday relays are tomorrow at Trollhaugen ski resort in Dresser WI.   The schedule is found at

http://www.enduranceunited.org/wp-content/uploads/2013/11/2013-Holiday-Relays-Info.pdf

The boys have a classic and skate team and the girls a skate only team. The first race for Andover is 10:45 am the boys classic.

Tuesday's Meet (12/10) Back at Elm Creek

We have anther change in the meet venue. We meet has been moved back to Elm Creek. Experienced boys skiers will start at 3:30 and experienced girls at 3:50. First year skiers will start at 4:15.
The bus will leave the high school at 2:00 then go pick up the middle school kids.

Wednesday (12/11) - Saturday (12/14)

Wednesday: Practice at Bunker, Classic the bus will leave the high school at 2:45

Thursday: Practice at Bunker, Classic the bus will leave the high school at 2:45

Friday: Practice at Elm Creek, Classic the bus will leave the high school at 3:00, then pick up middle school skiers

Saturday: Holiday Relays. This year we will have boys classic and skate teams and a girls skate team.

Monday and Tuesday next week (12/9, 12/10)

Monday: we will be busing to practice at Bunker on Monday. We will be skate skiing.

Tuesday: The meet that was originally scheduled at Elm Creek has been moved to Baker Park Reserve and has been changed to a skate meet. The bus will be leaving the high school at 1:15 then pick up middle school students. The meet will start at 3:30.

Parents: plan on the team busing to practice every day next week.

Practice Saturday 12/7

Rather than holding a time trial Saturday we will be meeting at 10:30 at Rum River Central park for a practice. We will be skate skiing. Temperatures are expected to be below Zero tomorrow and the park does not have a chalet so dress warm! Practice will end at 12.

Tuesday (12/3) Meet

The meet on Tuesday 12/3 has been canceled. We will hold practice at 3:00 at the high school instead.

Practice Info for 12/1 - 12/7

Monday (12/1):
Practice will start at 2:00 PM at the high school. There is a dance competition and we will not have access to the locker rooms after 4:15.
Tuesday (12/2):
It is very unlikely that we will have a meet on Tuesday, plan on a practice at the high school
Wednesday (12/3):
We will not be holding practice on Wednesday this week.
Saturday (12/7):
We will have a roller ski time trial on Saturday. We will meet at the activity center parking lot at 9:00 AM. Experienced skiers will go first, followed by first year skiers.

* If we are lucky and get enough snow to ski on this week we may have a practice on Saturday rather than a time trial.

Cub Foods Bagging 12/15 10:00 am to 4:00 pm

We have an opportunity to bag at Cub Foods Riverdale on 12/15 from 10:00 am to 4:00 pm. We will break the schedule into a 10:00 am to 1:00 pm and 1:00 pm to 4:00 pm.   We will need two parents per shift along with the skiers.  Please use the link below to sign up.

Access the signup sheet here:

https://docs.google.com/a/podiumsportsmarketing.com/forms/d/1tUVzWDf2DyM6UZmyS80RNViT3DD8Ukq5d9zb-knKU5U/viewform
Thanks,

Jeff

Water/Snack/Hot Chocolate signup sheet

Here is the signup sheet for bringing water, snacks and hot chocolate to the meets this year.  There could be multiple people signed up for snacks.  There are about 45 skiers this year, so looking to get about 3 cases of water and about 50 packets of hot chocolate.  For snacks, looking for healthier choices granola bars, bananas, rice krispy treats, gold fish, bagels/cream cheese.  Please sign up using the link below, it will take you to a google excel worksheet.


https://docs.google.com/spreadsheet/ccc?key=0ApmgDIoC66nIdHhPTjJMSUViRkFtVzRrNVB2bDNzdWc&usp=sharing

Thanks,

Jeff

Thanksgiving Weekend Workouts

On Friday (11/29) There will be a captains practice

From Thursday (1128) to Sunday (12/1)

Do two long runs, wheel workouts, or skis. A long run should be about 60 min for experienced runners and 45 min + for inexperienced runners. For those on skis, roller skis, or roller blades it is 1.5 to 2 hours.

Do one threshold workout.

For skiers and roller skiers (skate): 20 min, 10 min, 10 min. 5 min recovery between them. Make your total skiing time for this workout 2 hours.

For runners: 3 X 10 min with 5 min recovery after each one.

*Remember, at threshold pace speaking in complete sentences is impossible

Goal Sheet

Goal 1:

           

Steps to achieve it:

Goal 2:

           

Steps to achieve it:

Notes on goal setting:

1.     Athletes should have at least one goal that is achievable and one that they believe is slightly out of their reach.

2.     Each goal should have at least two steps (sub-goals) that need to be achieved in order to achieve that goal.

3.     Each athlete should have a copy of the goal sheet for themselves and hand in to the coaches by Thursday (11/14).

4.     We will go over goal progress as the season goes along and at the end of the season.

5.     Boys and Girls need to get together and discuss TEAM goals. This is what the team feel is necessary for this year to be a success.

Parent's Night 11/12 7 pm

Tuesday Nov 12th is parent's night at 7 pm in room A107.  The coaches will discuss the upcoming season and answer any questions you may have.  The booster club will be handing out Nordic cards to all skiers and have signup sheets for ski rental and trail passes.  Please bring your check book to the event for fundraising cards, trail passes and/or rental equipment.  If you are unable to attend the meeting, please email or call so we can work through the information and signups.

Pioneer Midwest has an Andover Nordic night on Thursday, Nov. 14th starting around 6:30 pm.

Thanks,

Jeff McKeefry
jnmckeefry@gmail.com
612-214-6260 Cell

Swap Meet Pioneer Midwest 11/9

Pioneer Midwest in Osseo, MN

2013 PMI Ski and Board Swap

Saturday Nov 9th - 8am to 4pm

http://www.pioneermidwest.com/ski-swap

2013-2014 Meet Schedule

Date	Time	Meet	Loation
12/3	3:30 PM	Age Group Skate	Elm Creek
12/10	3:30 PM	Age Group Classic	Elm Creek
12/14	9:30 AM	Holliday Relays	Trollhaugen
12/17	3:30 PM	7.5 K Skate	Elm Creek
1/2	3:30 PM	7.5 K Classic	Woodland Trails
1/7	3:30 PM	Skate-2 Person Relays	Elm Creek
1/11	10:00 AM	Giants Ridge Invitational	Giants Ridge
1/16	3:30 PM	5 K Classic	Elm Creek
1/18	10:00 AM	ABC Relays	Theodore Wirth
1/21	3:30 PM	5 K Skate Pursuit	Woodland Trails
1/23	3:30 PM	5 K Classic Pursuit	Woodland Trails
1/27	3:30 PM	JV Conference	Theodore Wirth
1/29	10:00 AM	Conference	Theodore Wirth
2/5	10:00 AM	Sections	Theodore Wirth
2/13	10:00 AM	State	Giants Ridge

Links to Skiing Videos

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Links to Skiing Techniques

Skate:

Skate Skiing: V1

Skate Skiing: V2

Skate Skiing: Open Field

Classic:

Classic Skiing: Diagonal Stride Intro.

Classic Skiing: Diagonal Stride #2

Classic Skiing: Double Pole

Classic Skiing: Kick-Double-Pole

Waxing How-to:

Glide Wax Basics

(Not the best video, but it will give you a good idea of how to prepare your skis)

Kick Wax Basics

(Actual waxing starts at 5:40)

Summer Training 7/8 to 7/12

7/8: Skate technique (open field and v2) distance ski with 8-10 x 1 min intervals

7/9: Classic 2 x10 min single pole and kick double pole technique

7/11: Running/ski walking with 10 x bounding uphill

7/12 Strength

Summer Week 3

24th- skate emphasis on v2 technique work. 1.5 hr distance ski.
25th- Classic 2x10min single pole and 10 sprints during distance ski.
26th- Afton for some, if non Afton athletes feel good and pulse is normal they should do 4-5x5min intervals classic.
27th- skate emphasis on v2 technique work. 1.5 hr distance ski.
28th- warm up soccer game and strength.

Training Sheet

Week 1 and 2 Training

10th-Skate Technique. Emphasis on open field (no poles, 1 pole, and with poles, alternate sides). Distance.

11th-Classic Technique. Emphasis on double pole (practicing different double pole variations for more advanced skiers.) Distance (double poling, 2x10 min single pole for advanced group adjust as needed for others)

12th-Skate Intervals (30 min warm 3-5x5min at levels 3-4 or 75-90% effort. Cool down) Skate technique.

13th- Skate technique. Emphasis on open field. Distance.

14th-10 min warm up run, strength, 10 min cooldown.

17th-10 min warm up run, supplemental strength. Classic Technique. (double pole, kick DP for those who have ratchet skis) Distance.

18th-Skate Time Trial. Warm up, Course is 2x bunker loop, cool down

20th-Skate technique. (emphasis on V2. no poles, and with poles) distance, 10 short sprints.

21st-10 min warm up run, strength, 10 min cooldown.

Summer Ski Camp

• Improve
 your 
Classic 
technique
• Improve
 your 
skating
 technique
• Improve
 your 
overall
 endurance
• Improve
 your 
strength
• Train
 with
 your 
friends

Information
• Cost:
$150 
(Make 
checks 
payable 
to
 Andover
 Nordic
 Skiing)
• Cost 
includes 
free 
option
 for
 Wednesday 
evenings 
at
 Afton
 with
 Fin
Sisu
 coach
• Camp 
times
 will
 be 
from
 6:30
PM
 ‐ 
8:30
PM
 on
 Monday,
 Tuesday,
 Thursday,
 and Friday
• First
 Day
 is
 Monday,
 June
 10th
• Times 
and 
locations
 on 
attached document

What 
to
 bring
• Watch
• Running
shoes
• Roller
skis
 and poles
• Helmet