Coaches Derek McKay Amy Giles Adam Lawrence
Communication ● Web Site http://new.nu-nordic.org ● Email mailing list (actually a Google Group) ● Facebook Page for photos and videos ● Doodle Scheduling for off-campus events ● SMS for last minute changes Derek McKay Email: derek@nu-nordic.org Phone: (530) 270-9253 [Cell Phone]
Nordic Skiing ● Sport for Life ● Balance, Endurance, Strength ● Classic Technique – original Cross Country Skiing ● Freestyle Skating Technique – Introduced in the 1980s ● We spend about 50% of time on each technique and use technique specific equipment
Classic Technique Women's Sprint Final Oberstdorf (GER) 01-05-2016
Freestyle Technique Men's Sprint Final Toblach (ITA)12-19-2015
High School Nordic Skiing ● Races organized by CNISSF ● Races approximately evenly split between Classic and Skate technique ● 6 Regular season races on mainly on Fridays – Individual (JV and Varsity) and Team points accumulate over season ● This season athletes will miss four and a half days of school to take part in races ● 2 races for State Championships – All take part but no separate JV Class ● Last season NU Girls 5th, NU Boys 6 th in League for Season ● Last season NU Girls 4 th , NU Boys 6 th at State Championships
Our Competition ● Colfax High School ● Placer High School ● Truckee High School ● Sugar Bowl Academy ● North Tahoe High School ● Incline Village High School ● South Tahoe High School ● Mammoth High School
Races ● Athletes and Drivers must sign up in Doodle ● Most venues have very limited changing facilities, so wear your race uniform. Bring change for trip home. ● For local races we are usually back about the time school gets out on Friday ● Don't rely on the Host School for food. Most only provide snacks. Bring your own food. ● Mammoth and Kirkwood races are long trips and will have special arrangements.
Race Schedule Date Day Location Style Start Host Start Leave Time NU 12/21/16 Wed Kirkwood 3x3K Mass South 12 Noon 7:30 am Free Tahoe 01/06/17 Fri ASC TC 5K Mass Colfax 10:30 am 7:30 am Classic NU 01/13/17 Fri Sugar 5K Mass SBA 10:30 am 7:30 am Bowl Free 01/27/17 Fri Truckee Sprints Interval/ Truckee 2:30 pm 12:00 HS Free Heats noon 02/05/16 Fri Mamm. 6K Dual MHS 11:00 am 3:30 pm Lakes Classic Interval Thursday 02/10/17 Fri NTHS 3K+3K Mass NTHS 10:00 am 6:30 am Skiathlon 02/18/17 Sat ASC TC 3.2 K Mass ASC 10:00 am 7:30 am Classic 02/18/17 Sat ASC TC 4K Pursuit ASC 12:30 pm Free
Mammoth Race ● We have one race at Mammoth Lakes. ● Usually and overnight trip. Accomodation and food are responsibility of athlete and chaperones. ● Field Trip Paperwork required. School requires this 30 days in advance to get District approval. ● Leave right after school on Thursday. Return Friday night unless athletes wish to stay for Alan Bard Classic Race on Sunday. ● Need lots of parent support.
Other Interesting Ski Races ● Citizen Races usually held on Sundays or Holiday Mondays around the Tahoe Basin. Lots of fun and organized by age group. ● Long Distance Races such as “The Great Ski Race” and the “Tahoe Rim Tour” ● Junior National Qualifier Races (usually incorporated into some of the Citizen Races). Series of races to select team to represent CA, NV, AZ at Junior Nationals. JNs will be held at Lake Placid NY in March of 2017. ● Participation in other races is totally voluntary. Team Coaches encourage and support athletes getting as much race experience as possible.
Auburn Ski Club ● Principal practice area 20 Km of well groomed trails and comfortable Training Center ● Home course for race(s) we host ● Athlete Membership ($25) required (includes complimentary Trail Pass) to practice on-snow ● Parents who drive on Wednesday can ski with Team ● Weekend drivers need to join club and purchase Trail Pass ● New On-Line ASC Registration Procedure will be available soon. Check with coaches for details. Note that a Liability Waiver is required.
Practice Schedule before the snow falls ● Regular practice starts Nov 7 after school ● See Calendar on Website under the Events Menu heading ● Mon till 5:00 pm (collab days), Tue-Thu till 6:00 pm ● Optional Sunday morning off-campus (requires Doodle Sign-up) ● Require Helmet for Roller Skiing
Practice Schedule after the snow falls ● Monday till 5:00 pm for Advanced Athletes on Collaboration days and 6:00 pm otherwise ● Tuesday till 6:00pm First Year Athletes ● Wednesday return by 8:30pm from On-Snow (requires Doodle Sign-Up) ● Thursday till 6:00 pm if no race on Friday ● Thursday waxing if race on Friday, two shifts ● Friday if no race, optional On-Snow (requires Doodle Sign-Up) ● Sunday optional On-Snow practice depart NU 8:00 am, return by 1:30 pm. (requires Doodle Sign-Up)
Beginners ● Most years we have a many beginners ● Limited coaching resources, so we try and run Beginner Clinics before the season starts ● Fall Break: each afternoon 3:30 – 5:00 pm ● From 10/24 – 11/4: Tuesday and Thursday after school for 1.5 hours. ● Sign-up on Doodle and meet in B-3 ● MUST BRING HELMET
New Schedule ● School now finishes at 3:30 pm most days ● December/January dark by 5:00 pm ● Dryland practice will generally roller ski till light fades then do endurance and strength workouts in lighted areas. ● On-Snow practice will be completely in dark. Stadium area has adequate lighting but trails do not currently have lights. ● Returning athletes will need headlamps for all on-snow practice. ● Beginners will require headlamps after the first few weeks of snow training in order to leave the stadium area.
Roller Skiing ● Essential for Training ● Helmets Mandatory ● Gloves and other protective gear advised but not mandatory ● Roller Skis are not individually checked out unless use will be supervised by qualified coach ● Athlete responsible for inspecting equipment before each use ● Classic Roller Skis only for experienced athletes
Roller Skiing at Washington Ridge
Attendance Requirements for P.E. Credit ● Require 80% in each category ● Dry-Land (mandatory 4/week before snow, 2/week after snow) ● On-Snow (1/week) ● Races (mandatory 7 races, Mammoth Race is optional) ● Lots of Make-Up opportunities. One to two extra dry land practices are available. At least one extra on-snow practice available. Citizen Races > 5Km can be used to make-up missed races.
Weather ● We practice in bad weather. Dress accordingly. ● We work out in B-3 if conditions bad ● We do not roller ski in standing surface water ● On-Snow practice and races go ahead if we can get there safely and the trails are open ● Make sure coaches have way of contacting you if plans must be changed
Equipment ● Require signed Equipment Agreement ● Skate and Classic Skis and Poles (Team) ● Ski Bag (Team) ● Boots (Team) ● Roller Skiis and Poles (Team) ● Waxing Equipment and Waxes (Team) ● Race Uniform, Windbreaker, Practice Jacket (Team) ● Gloves, Hat, Sunglasses, Water bottle (Athlete)
Clothing ● Layered clothing is best ● Don't overdress – Nordic Skiing produces lots of heat when you are moving ● Add layers when you stop. Put your jacket on after you finish a race ● At practice keep moving – standing around makes you cold. ● Avoid cotton next to skin
2010 Team Current Uniform with a few Older Uniforms
Nutrition ● Eat sensibly and watch hydration ● At altitude you need extra hydration ● Eat and drink immediately after practice for better recovery ● Remember that in cold conditions you will need to increase your caloric intake ● Read the post on the Team Web-Site
Staying Health y ● Nordic Skiing is a Winter Sport ● All sorts of nasty ailments circulate through High Schools in Winter ● Extra attention to hand washing etc to avoid catching things ● Never share your water bottle with other team members ● Stay away from team when you are sick!!
Videos ● Very little media coverage of XC Skiing and Biathlon in US ● Athletes need to watch World Class skiers ● In previous years had lunch time videos from World Cup, World Championships and Olympics, which was poorly attended ● This year we will make available computer DVDs for anyone interested
Transportation ● No Current Transport Budget! ● Rely on Coaches and Parents ● During average season each athlete requires over 3500 miles of transportation if they go to all on snow events ● We want to share this burden so non driving parents should contribute to direct expenses of those parents who drive ● Any volunteers to track and organize!
Team Expenses I Fixed Expenses ($2100 per year) ➢ $300 CNISSF League and Championship Fee ➢ $250 Athletic Dept Overhead ➢ $100 Coaches Insurance ➢ $150 Publicity and Recruiting ➢ $150 Tool replacement ➢ $150 Supplies including race hosting ➢ $1000 Assistant Coaches Stipend (to cover vehicle expenses)
Team Expenses II ● Per Athlete Expenses ($120 /per year) ➢ $10 CNISSF Resort Fee ➢ $20 Grip and Glide Wax Supplies ➢ $25 Uniform Replacement ($250 over 10 yrs)* ➢ $25 Roller Ski Maintenance and Replacement ➢ $15 Boot Replacement* ➢ $25 Ski, Binding and Pole Replacement
Recommend
More recommend
