Coaches Derek McKay Amy Giles Adam Lawrence Communication Web - - PowerPoint PPT Presentation

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 6thin League for Season
• Last season NU Girls 4th, NU Boys 6th 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 Time Leave NU 12/21/16 Wed Kirkwood 3x3K Free Mass South Tahoe 12 Noon 7:30 am 01/06/17 Fri ASC TC 5K Classic Mass Colfax NU 10:30 am 7:30 am 01/13/17 Fri Sugar Bowl 5K Free Mass SBA 10:30 am 7:30 am 01/27/17 Fri Truckee HS Sprints Free Interval/ Heats Truckee 2:30 pm 12:00 noon 02/05/16 Fri Mamm. Lakes 6K Classic Dual Interval MHS 11:00 am 3:30 pm Thursday 02/10/17 Fri NTHS 3K+3K Skiathlon Mass NTHS 10:00 am 6:30 am 02/18/17 Sat ASC TC 3.2 K Classic Mass ASC 10:00 am 7:30 am 02/18/17 Sat ASC TC 4K Free Pursuit ASC 12:30 pm

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
• f 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
• f 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 Healthy

• 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

Team Expenses Summary

• Without any Transportation
• Without Head Coach Stipend

Number of Athletes Total Expense 10 $3300 15 $3900 20 $4700 25 $5300

Sources of Income

• Athlete Donation – request $200, but every

contribution helps

• Sweatshirt Fundraiser. Goal $1000. Last year

we achieved $1250. Need volunteers.

• Zett's Sprint Triathlon Fundraiser. Goal $1500.

Planning major effort to expand this event. Need lots of volunteers and athlete participation.

Paperwork

Checklist available on Team Website

• School Sport Clearance
• Consent to Treat (Nordic Ski specific)
• Contact and Size Information (on-line please)
• Equipment Agreement Signed
• Suggested Athlete Donation $200
• Auburn Ski Club On-Line Registration. Get code from coach.
• Driving Package (available in Student Store) including Chaperon

Form

• Field Trip Paperwork for Mammoth Trip
• Resort Liability Waivers (when they become available)

Parent Volunteer Opportunities

• Organize parent driving
• Take Charge of Publicity – photographs and

stories to The Union

• Help with Race Administration for NU hosted race
• Help with Mammoth Trip Organization
• Ski with team at practice and free up coaches
• Help with Fundraising Committee