Links to Skiing Techniques
Skate:
Classic:
Waxing How-to:
(Not the best video, but it will give you a good idea of how
to prepare your skis)
(Actual waxing starts at 5:40)
Saturday, October 26, 2013
Monday, July 8, 2013
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
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
Monday, June 24, 2013
Summer Week 3
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.
Wednesday, June 19, 2013
Sunday, June 9, 2013
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.
Thursday, May 30, 2013
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
• 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 Saturday, February 16, 2013
Tuesday, February 5, 2013
Section Meet Schedule
Wednesday, Feb. 6th at Theodore Wirth
10:00 AM Boys Classic
11:00 AM Girls Classic
1:30 PM Boys Skate - Pursuit Start
2:30 PM Girls Skate - Pursuit Start
Sunday, February 3, 2013
Sunday, January 27, 2013
NWSC Meets - Monday & Wednesday
We have JV and Varsity conference meets this week. Monday will be the JV conference meet held at Theodore Wirth and then Wednesday will be the varsity conference meet at Elm Creek, baring a significant snow event of more than a couple of inches. Some additional information is listed below.
Monday - Leave Andover at 2:00 dismissal at 1:45 for entire team.
Monday - Leave Andover at 2:00 dismissal at 1:45 for entire team.
Meet Schedule
3:40 Boys Skate
3:55 Girls Skate
4:20 Boys & Girls Classic Mass Start
Tuesday - Varsity practice and waxing, no practice for JV skiers.
Wednesday - Leave Andover at 7:30 AM.
Meet Schedule
10:00 Girls Skate Interval Start
11:00 Boys Skate Interval Start
1:30 Girls Classic Pursuit Start
2:30 Boys Classic Pursuit Start
Thursday - No practice, make up missed class work.
Friday - Practice at Theodore Wirth or alternate site if it is not available.
Senior Pictures & Posters for the Banquet
Seniors,
I need you to pick out one or two pictures for your 8x10 and poster that will be given to you at the banquet. If you select two pictures, please differentiate between the 8x10 and poster. I need to have your picture selection by 2/14 or you will not receive it at the banquet. If you are using any of the pictures from the BLOG, I need to have the folder and picture number. To accomplish this select the picture and then select options and photo details. You will see the following: I need the Date and the File Name: 1/12/13 IMG_7542.JPG. If you use your own picture for the poster, the file size will have to be full size or it will not work due to expanding the picture to poster size.
Jeff
I need you to pick out one or two pictures for your 8x10 and poster that will be given to you at the banquet. If you select two pictures, please differentiate between the 8x10 and poster. I need to have your picture selection by 2/14 or you will not receive it at the banquet. If you are using any of the pictures from the BLOG, I need to have the folder and picture number. To accomplish this select the picture and then select options and photo details. You will see the following: I need the Date and the File Name: 1/12/13 IMG_7542.JPG. If you use your own picture for the poster, the file size will have to be full size or it will not work due to expanding the picture to poster size.
Jeff
| Views: | 145 |
| Date: | 1/12/13 12:38 PM |
| Dimensions: | 2048 x 1366 pixels |
| File Name: | IMG_7542.JPG |
| File Size: | 393.84K |
| Camera: | Canon EOS REBEL T1i |
| Exposure: | 0.001 sec (1/1250) |
| Aperture: | f/5.6 |
| Focal Length: | 154 mm |
| ISO Speed: | 200 |
| Exposure Bias: | - |
| Flash Used: | No |
Friday, January 25, 2013
Updated volunteer list
All,
Here is the updated list. The Conference and Section meets will require more food than Bagels/Bananas. We will look at getting sandwiches for the meets. Contact Margaret Meados if you are bringing anything extra to those two meets.
| Races | Date | Water | Bagels Bananas | Hot Chocolate |
| Age Group freestyle | 12/4/2012 | |||
| Age Group Classic | 12/11/2012 | |||
| 7.5K Skate | 12/18/2012 | McKeefry | ||
| Holiday Relays | 12/22/2012 | Wold | Challes | Jensen |
| 7.5K Skate | 1/3/2013 | Pearson | Doege | McKeefry |
| 2 Person Relay Skate | 1/8/2013 | Adamski | Meados | Meados |
| Giants Ridge Invite | 1/12/2013 | Stinson | McKeefry | Anderson |
| 5K Classic | 1/17/2013 | Doege | Foster | |
| ABC Relays | 1/19/2013 | Bryson | ||
| Pursuit Skate | 1/22/2013 | Cofrin | Cofrin | Cofrin |
| Pursuit Classic | 1/24/2013 | Pahr | Pahr | Pahr |
| JV Conference | 1/28/2013 | Stangret | Salmi | Beuckman |
| Conference Champ | 1/30/2013 | Breuckman | Anderson | Anderson |
| Section Meet | 2/6/2013 | McKeefry | Pahr | Pahr |
| Coaches Relay | 2/13/2013 | |||
| State Meet | 2/14/2013 |
Thursday, January 24, 2013
Feed My Starving Children Night
There is a volunteer opportunity at Feed My Starving Children in Coon Rapids on Saturday Feb 9th at 7PM - 9PM. There is room for 25 students and 5 parent volunteers. Please contact Brenda Schmitz at schmi020@umn.edu to sign up.
Monday, January 21, 2013
Wednesday Meet Information
5 km Skate Pursuit
This meet will have a different look to it. The start will be a pursuit start with the fastest girl skier from last week starting, at one minute on the clock, and everyone else going out at the interval time they are behind plus one minute. For the boys it will be time behind plus 25 minutes.
3:30- Girls- pursuit start
Maddie Mckeefery (Andover) 15:52 fastest time (she goes at 1:00)
Skiers with in 6:00 of her time (21:52) will go in pursuit order (Around 80 skiers)
3:55 Boys pursuit start
Nate Webster (Elk River) 13:37 (he goes at 25:00)
Skiers with in 5:00 of his time (18:37) will go in pursuit order (Around 90 skiers)
4:15- Rest of girls- 20 sec intervals.
4:25- Rest of boys- 20 sec intervals
This meet will have a different look to it. The start will be a pursuit start with the fastest girl skier from last week starting, at one minute on the clock, and everyone else going out at the interval time they are behind plus one minute. For the boys it will be time behind plus 25 minutes.
3:30- Girls- pursuit start
Maddie Mckeefery (Andover) 15:52 fastest time (she goes at 1:00)
Skiers with in 6:00 of her time (21:52) will go in pursuit order (Around 80 skiers)
3:55 Boys pursuit start
Nate Webster (Elk River) 13:37 (he goes at 25:00)
Skiers with in 5:00 of his time (18:37) will go in pursuit order (Around 90 skiers)
4:15- Rest of girls- 20 sec intervals.
4:25- Rest of boys- 20 sec intervals
Week of January 20th
Here's what we think we know for this week.
Tuesday - Practice at Andover HS, no bus. Middle school skiers will need to car pool over and be ready to go for a run and wax skis. JV skiers will run as well and prep skis for the meet. Varsity skiers will be doing an alternate workout.
Wednesday -Skate race at Elm Creek, leaving Andover at 2:00 PM with early dismissal at 1:45.
Thursday - Evening practice at Theodore Wirth, leaving the high school at 4:30.
Friday - Practice at Theodore Wirth, leaving the high school at 3:00 and picking up the middle school skiers at 3:15.
Tuesday - Practice at Andover HS, no bus. Middle school skiers will need to car pool over and be ready to go for a run and wax skis. JV skiers will run as well and prep skis for the meet. Varsity skiers will be doing an alternate workout.
Wednesday -Skate race at Elm Creek, leaving Andover at 2:00 PM with early dismissal at 1:45.
Thursday - Evening practice at Theodore Wirth, leaving the high school at 4:30.
Friday - Practice at Theodore Wirth, leaving the high school at 3:00 and picking up the middle school skiers at 3:15.
Thursday, January 17, 2013
Pictures for meets
Here are links to all the pictures I have to date for many of the meets.
1/12
https://plus.google.com/
1/8
1/3
12/22
12/13
12/8
Wednesday, January 16, 2013
Thursday, January 17th - Meet @ Elm Creek
All ten conference schools will be skiing in the meet. This means it will be crowded, keep your head up and plan ahead. We will be leaving the school at 2:00 PM, this means dismissal at 1:45. The race schedule is below. Everyone will be skiing two laps on the artificial snow loop which will include the bypass section.
3:30 Girls Varsity - 5km Classic
4:00 Boys Varsity - 5km Classic
4:25 Girls JV - 5km Classic
4:40 Boys JV - 5km Classic
3:30 Girls Varsity - 5km Classic
4:00 Boys Varsity - 5km Classic
4:25 Girls JV - 5km Classic
4:40 Boys JV - 5km Classic
Monday, January 14, 2013
Week of January 14th
The rain from last week has made things a little more challenging. Currently our practice and meet schedules are difficult to nail down. Here is what is know for the up coming days.
Tuesday - Groups will most likely head out to Elm on their own to ski. There is a scheduled meet so they will have to car pool out leaving around 4:30.
Wednesdy - TBD
Thursday - Meet at Elm Creek, classic 5 km with the start time being 3:30.
Friday - Practice at Theodore Wirth, the bus will leave at 3:00 from Andover and proceed to the middle school.
Saturday - Meet ABC Relays at Theodore Wirth, the new start time is 1:00 PM with the bus leaving at 10:30 AM.
Tuesday - Groups will most likely head out to Elm on their own to ski. There is a scheduled meet so they will have to car pool out leaving around 4:30.
Wednesdy - TBD
Thursday - Meet at Elm Creek, classic 5 km with the start time being 3:30.
Friday - Practice at Theodore Wirth, the bus will leave at 3:00 from Andover and proceed to the middle school.
Saturday - Meet ABC Relays at Theodore Wirth, the new start time is 1:00 PM with the bus leaving at 10:30 AM.
Thursday, January 10, 2013
Mesabi Invite
All,
Here is the information for the Mesabi meet on Saturday 1/12/16.
http://www.skinnyski.com/racing/outlook.asp?Id=208
The course for the Classic morning races will be the lower Gold and Cedar trails (same as 2011), the Free technique race in the afternoon will be on the Silver 5K.
Here is the information for the Mesabi meet on Saturday 1/12/16.
http://www.skinnyski.com/racing/outlook.asp?Id=208
| Andover High School | ||||||
| 1 | 10:00:30.0 | Lucas Hieb | Andover High School | 11 | Boys Varsity-Classic | A |
| 99 | 10:25:00.0 | Ian Mead | Andover High School | 10 | Boys Varsity-Classic | B |
| 196 | 10:49:00.0 | Grant Wood | Andover High School | 12 | Boys Varsity-Classic | C |
| 240 | 11:00:00.0 | Sam Anderson | Andover High School | 9 | Boys JV-Classic | A |
| 269 | 11:07:30.0 | Noah Berg | Andover High School | 10 | Boys JV-Classic | B |
| 342 | 11:25:30.0 | Maddie McKeefry | Andover High School | 11 | Girls Varsity-Classic | A |
| 437 | 11:49:30.0 | Maria McQuillan | Andover High School | 12 | Girls Varsity-Classic | B |
| 444 | 11:51:00.0 | Alexis Pearson | Andover High School | 10 | Girls Varsity-Classic | C |
| 532 | 12:13:00.0 | Kay Adamski | Andover High School | 12 | Girls JV-Classic | A |
| 629 | 13:42:00.0 | Chris Meados | Andover High School | 11 | Boys Varsity-Freestyle | A |
| 691 | 13:57:30.0 | Erik Larson | Andover High School | 11 | Boys Varsity-Freestyle | B |
| 781 | 14:20:00.0 | John Pahr | Andover High School | 10 | Boys Varsity-Freestyle | C |
| 936 | 14:58:30.0 | Amanda Jensen | Andover High School | 12 | Girls Varsity-Freestyle | A |
| 1031 | 15:22:30.0 | Nicole Heitzman | Andover High School | 12 | Girls Varsity-Freestyle | B |
| 1107 | 15:41:30.0 | Rachel Challes | Andover High School | 11 | Girls Varsity-Freestyle | C |
| 1160 | 15:54:30.0 | Megan Brook | Andover High School | 9 | Girls JV-Freestyle | A |
The course for the Classic morning races will be the lower Gold and Cedar trails (same as 2011), the Free technique race in the afternoon will be on the Silver 5K.
Booster Club Meeting
There is a booster club meeting on Wednesday 1/16/13 at 7:00 PM in room A-107. We will be discussing the following topics:
- Financial State
- Checking balance
- Revenues
- Expenses
- Meet logistics & snacks
- End of the year banquet
- Holiday practices
- Upcoming team needs
- Conference / Section meets
- Open Discussion
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