Welcome to the Nordic Ski Team. I hope you are ready and excited to learn about High School Nordic skiing if you are new to the sport, or to improve upon last year, for  those who are returning. Skiing will not only keep you fit through the winter, it will also give you a much greater appreciation for the spectacular area that we live in.

 

Before you can participate in any school-sponsored sport, you must have a current physical card on file in the school athletic office—this includes practices. If you do not have one on file for this school year, please do so immediately. You cannot practice with the team until this is done.

 

A registration fee of $150 per skier will cover trail passes to Timber Ridge & Hickory Hills as well as uniform upkeep race entry fees. An additional  $20 fee will also be required if borrowing equipment from the team.  TCAPS  XC-Team has a limited amount of equipment.  There is no garauntee we have all the equipment you need, or your exact size.      

                           

Good nutritional habits and getting plenty of rest will help you stay healthy. These are important to any sport. Several things that Nordic skiers can do to remain at an optimal level are:

 

·        Always bring a water bottle & holster/carrier to practice. Keeping hydrated is very important—a must.

·        Nutritional snacks before and immediately after a workout also make a difference in how you feel during your workout and how quickly your muscles recover afterwards.

·        Washing your hands before eating and taking vitamin supplements when you are working extra hard during the flu season will help prevent catching a cold.

·        Eat a diet that is high in complex carbohydrates (potatoes, pasta, rice, etc.) and adequate protein. The season is not that long, so please practice some constraints and include nutritional choices in your diet.

·        Rest is also essential for recovery and staying healthy. Balance your schedule.

a.       Moisture wicking, lightweight long underwear and socks (not cotton!).

b.      Two hats—one for during exercise and a dry hat for afterwards.

c.       Headband/ear muffs – (e.g.Swix)  to wear under hat on very cold days.

d.      Wind briefs (boys) or underwear with wind panels - an essential item for cold weather racing. Available at ski shops.

e.       Nordic ski gloves—one warm weight and a lighter or medium weight. Glove liners and hand/toe warmers (Ask)

f.        Warm-ups—comfortable, lightweight removable jacket and pants.

g.       Dry change of clothes, or at least a dry shirt, for after practices and races.

h.       No Hat, No Gloves, NO PRACTICE

 

      A bike helmet will work for roller skiing or blading. Rollerskis/blades are not required but are good for training. The team has a few pairs of rollerskis to loan out for anyone who wants to try it.

      These are used for hill bounding and rolling skiing. They will keep you from breaking/ruining the baskets on your ski poles. These are available at most ski shops. Ask a coach before buying, if you are not sure what to get.

            Preferably, one pair of racing skate skis and one pair of racing classic skis              

                          Transport skis clipped together and in your ski bag with poles.

Preferably one skate pair and one classic pair, or a combi boot. Be sure that boots and bindings work together.                   

 

One skate pair and one classic pair. (see pole size chart)

By using time instead of distance, everyone is able to get a similar workout that is beneficial to all physical levels and skills. For example, everyone runs out twenty minutes and turns back, equaling a forty-minute run. Everyone should return at approximately the same time, but may not run the same distance as a teammate. The distance is not the important part; the time training is what matters.

 

If you are issued a ski suit, you are responsible for the suit. Ski suits are only to be worn during races. If you lose or abuse the suit, you are responsible and will have to pay for it. Ski suits cost approximately $150. 

 

All uniforms must be returned at the sports banquet. NO EXCEPTIONS! Suits must be washed before returning. Elite team jackets can be worn anytime, but you will be responsible for it.

 

 

 

A Synthetic cork, kick waxes for practice—temps from 0 F to 35F and a small scraper to remove kick wax. Bring these waxes to classic practices and classic races. We will apply the glide wax on our skis as a team before important races; otherwise, you are responsible for keeping your skis waxed. With glide waxes, an iron, scraper, and brush, you will be able to keep your skis fast and protect the bases from drying out. Wax remover for cleaning your classic kick zone and 150 grit sandpaper are needed before applying kick wax or klister wax especially before a race. We will have waxing clinics during the season so you will know what you need and how to use it.

*** A good gear bag to keep all of your stuff in one place.

 

It is crucial that you have skis that fit YOUR height/weight and poles that fit            YOUR height for both classic and skate technique. See chart on last page. Pole and Ski lengths are in cm. We will assist you in making equipment decisions, new and used, to help make skiing as affordable as possible. (The team has a very limited supply of skis, boots, and poles to loan if needed)

Sportsmanship and courtesy are a must. We are a large group, and even when we are not in uniform, everyone knows who we are. One act of unkindness or unsportsmanship reflects on the whole team. We practice on public trails, and nobody should feel intimidated by our team. We must be sensitive to other skiers on the trail (do not block trails, etc.) and even more courteous when using ski lodges.

 

Weekday practices will run somewhere between 4-6 p.m., most of the time. You will receive weekly schedules via school office posting, e-mails, or Internet. 

 

If you have to miss practice, make sure you check-in with the coach or captains within 24 hours before or after that day. If after missing three scheduled practices, and you have not contacted a coach or captain from the team, your name will be removed from the team roster.

 

You must provide your own transportation to practice. Try to arrange car-pooling with other team members. Those who get rides from other drivers, please help share the gas expense. Please try to help each other with transportation.

 

Race information will be handed out at the beginning of the week of the ski race or earlier. It is best to sign up for races the first day information is available. You are responsible to sign up for the upcoming race on time. If for some reason you cannot participate in a race you signed up for, let us know immediately.

 

It is important that you are on time for race departure from the high school. If you are late you could end up being left behind. Students are not allowed to drive to the out of town races. We will have a list of parent volunteers for car-pooling to most races.

 

Earning a varsity letter consists of each individual contributing to the team. Whether you are a first year skier or fourth year varsity skier, you are expected to train with the same intensity and goals. Three goals that you will need to concentrate on are to: improve skiing technique, raise fitness level, and build team unity—all while having fun. Everyone will be expected to do the same workout, but at different levels.

 

a.       Earn no less than 10 race points Minimum.. (No Exceptions)

b.      Attend all practices and complete the entire designated workout for the day, at the level requested.   (Non school day practices may be occasionally done on your own, but group practices are highly recommended and help maintain team unity.) An unexcused absence will result in the loss of 1/5 of a race point per each unexcused missed practice.

c.       Continually strive to improve ski technique, fitness, and show extra effort or progress over and above previous year.

d.      Absences are excused only with a note or e-mail at least 24 hours before or no later than 24 hours after a missed practice.

 

a.       Same as varsity requirements, but you only need to earn 5 race points.

 

a.       We usually have practice on school snow days, but this is an optional practice if the weather has not cleared by practice time. Quite often the weather clears by practice time, but please exercise caution before driving in hazardous weather and use good judgment.

 

 

 

Go to vasaskiclub.com   -   High School Link – and local ski activities, for more information