MV Nordic Ski Team

Week 4 Plan

12/3/2023

We're still waiting for that blizzard to hit... In the meantime I'm in contact with Elm Creek and Battle Creek and will update the plan if we're able to get on their man-made snow trails. Considering the mid-40s temps forecasted for Wednesday-Friday of this week, we're planning for another week of dryland training. Except for Saturday when we'll be on snow! (see below for more details) Also, please look out for another email this Sunday evening with some critical highlights for the week.

Monday 12/4: 3:30 - 5:30
- Meet in Room 209 - initial meeting, outline for the week
- Challenging running/strength circuit workout on the indoor track, then core and balance
Tuesday 12/5: 3:35 - 5:30
- Everyone, bring your skis, boots, and wax to the shed before school
- Returners who can prep their own skis and are able to drive to and from Battle Creek are given permission to do that.
  - These skiers MUST turn in the Alternative Transportation Request form to Coach O before practice tomorrow in order to do so.
  - Do Not bring our team wax or brushes with you, we need them for skiers staying at MV
- Those not skiing, meet outside at the ski shed
  - If there are enough roller skis we'll be out in the parking lot practicing technique, but bring shoes as a back-up
  - Back to the shed by 4:30 for waxing
- Waxing in the shed
  - Everyone will be able to put on their liquid wax and there will be demonstrations for kick wax, scraping, brushing, etc.
Wednesday 12/6: 3:35 - 5:30
- Meet outside at the ski shed
- New skiers on roller skis until 4:15, returners either help with technique or easy run
- Whole team in the weight room from 4:30-5:15, ending in Room 209 to talk about the plan for Thursday and Friday
Thursday 12/7: Picture day! 3:20 - 5:30
- Meet in the back gym with your uniform on as soon as you can after school
- Pictures will start with individual pics right after school and then finish with the full team picture around 3:45-4:00
- Team will change clothes and play a game out under the stadium lights from 4:30-5:30
Friday 12/8: 3:35 - 5:15
- Meet outside at the ski shed
- As many skiers as possible out on roller skis, those leaving for the JNQ will be asked to share with teammates
- Everyone back to the shed by 4:30 - then heading inside
- Possible waxing available after practice for those racing on Saturday
Saturday 12/9: 8:00 - 10:00am
- 4K Race at Elm Creek! - Skate Technique
  - 8:40am start time - get there early to warm up
  - Cost is $5 per skier, preregistration ends on Dec 6th, $8 per skier day-of
  - This is a part of Elm Creek's Ski Opener - Link
- All returners are expected to participate if they're in town and available
- New skiers are also welcome!

Week 3 Plan

11/26/2023

We have snow! ... sort of. This is an unfortunate part of our season where we don't yet have enough snow to practice on, but there is also too much snow/ice on the roads to roller ski safely. Hope for dry roads, or better yet, much more snow!
Due to the unpredictability of trail and road conditions, the plan for this week may change slightly as the week goes on. I will inform the team of these changes at practice, but please check this website regularly if you want to have the most up to date information. Also please look for an email Sunday evening that will include critical information for everything happening during the carboload on Wednesday 11/29.
Week 3 Plan

Monday 11/27: 3:30 - 5:30pm
- Meet in Room 209 - ready with running shoes and clothes to exercise inside
- Strength and running circuit workout on the indoor track.
- The ski shed will be open by 7:45am for skiers to drop off roller ski equipment. Poles will be needed Tuesday, roller skis, boots, helmet, etc. needed later in the week.
Tuesday 11/28: 3:35 - 5:30pm
- Meet at the ski shed - ready with running shoes, poles, and clothes to exercise outside
  - Keep the roller ski tips on your poles for now.
- Technique work and hill bounding at Valentine Hills Elementary.
Wednesday 11/29: 3:30 - 5:30 (carboload after)
- Meet in Room 209 - ready with running shoes and clothes to exercise inside
- Running warm-up, weight room session, running cool-down
- Goal setting in Room 209
- Carboload: Cafeteria is available for the team starting at 5:30pm
  - Uniform hand-out, Warm Ups hand-out, Ski Library hand-out, Ski Library Payment, Wax hand-out, Holiday Camp Sign-up, Holiday Camp Payment
  - More information sent in an email on Sunday evening.
Thursday 11/30: 3:35 - 5:00
- Meet at the ski shed
- Returners/Skiers with roller skis - roller ski technique work
- New skiers - recovering run
Friday 12/1: 3:35 - 5:30
- Meet at the ski shed - everyone bring their boots, helmets, and high visibility clothing
- Every skier out on roller skis
  - Returners will be helping newer skiers with technique
- Ski shed set-up: rubber mats, benches, wax table
- Pole hand-out for ski library
- Back to Coach O's room for updates about next week
- Last day to sign up for Holiday Camp
Saturday 12/2: Optional Practice 9:00-10:30am
- Returners and/or skiers who are very comfortable on roller skis
  - Elm Creek Park Reserve - park at the swim pond
  - Technique: Classic
  - Workout: Long Roller Ski with pick ups on the up hills
- New Skiers and/or those not comfortable on roller skis
  - Long run "on your own"
    - Organize and gather together with friends, but their won't be a coach dedicated to this group on Saturday
  - If you're on grass or trails use classic poles and pole run!
  - If you feel up to it, also do some pick ups on the up hills

Week 2 - Lap-a-thon Recap and Thanksgiving Break

11/18/2023

Thank you to everyone who participated in the lap-a-thon today and to all of the parents who came out to support the team! It was fun to see all of your positive energy and impressive lap totals. The Rally Up Website will stay up for the next week, so don't forget to reach out to friends, family, neighbors, etc. if you haven't done so yet. If you weren't able to make it today, please put in 2 hours of run/walk effort at some point this upcoming week and send me the total distance you traveled. I'll convert it into "laps" and your effort will still be counted on the website.
- Don't forget to visit the team apparel store before it closes tomorrow.
- Using the responses to our pre-season survey, I sent an email to all parents last night. Please use the information provided to be added to our Remind Group (the tool I'll use for quick/immediate communication). Reach out to me if you didn't receive that email and would like a specific email address added to Nordic communication.

Week 2 Plan
With the students having the entire week off for Thanksgiving, we have no official practice. Skiers who finished their cross country season this past Sunday and need some time off, please rest and recover over the break so you're ready to train hard when we get back from the break. If you came into the season refreshed and you're ready for workouts, please incorporate these things into your training plan at some point over the break.

A workout that includes 30 minutes of "threshold" effort. This should be slower than 5K race effort, but not by too much. Do your best to not take any breaks during that 30 minutes.
A workout that includes 4-5 x 5 minute intervals at 5K race effort. Do 2 minutes of slow active recovery in between each interval.
An easy/recovery workout that includes 6 x 20-30 second sprints near the end of the workout.
Abs/Core training 3+ days
Balance training 3+ days

If you are a returning skier, these workouts should be done on roller skis as much as possible. If you're a new skier, these workouts can be in the form of running, biking, rowing, etc. If you're looking for a group to exercise with, the captains will be gathering at MVHS with whoever is free at 10am on Monday, Tuesday, and Wednesday next week. All are welcome to gather for roller skiing, running, etc.

If you left equipment behind in the ski shed, I'm going to open it on Monday morning before captains practice. If you aren't able to make it at that time, consider having a teammate grab your equipment for you.

I hope everyone has a fantastic Thanksgiving break! Enjoy some time without homework, get plenty of rest, and think SNOW.

Important Links/Updates - Mentioned at the Info Meeting

11/14/2023

Thank you to everyone who made it to the meeting tonight. It was great to see all of you! There was a lot of information shared, so I wanted to create a dedicated post with important links and updates.
Important Links:

Information Packet from tonight's meeting
- docs.google.com/document/d/1s94XkkGgUPTr-QoHtqrvGxkzka9GhOoR_OAxlL-cWp0/edit?usp=sharing
Pre-Season Survey - Uniform Sizing, Ski Library, Parent Contact Info, etc.
- Fill this out ASAP
- forms.gle/uGbcKLp6EcKyqexf6
Lap-a-thon Fundraising
- Any skiers who are out of town on Saturday should complete 2 hours of run/walk at some point during the break and tell the coaches the total distance you traveled. We will convert this into laps and update your page on the lap-a-thon website.
- go.rallyup.com/mvnordic2023
Sign Up Genius - to volunteer for at some team events throughout the year
- www.signupgenius.com/go/20F0C48A4A823A3F85-46174112-mvnordic
Team Apparel - closes Saturday night
- identitystores.com/Stores/StoreFront.aspx?StoreId=1534
Kick Wax Starter Kit
- We are asking skiers with classic skis that require kick wax to purchase their own starter kit of personal kick wax
- Follow the link and use code "moundsview" - this will get an additional 15% off
- Choose "in store pickup" - You will receive a confirmation which you should save. To save everyone a trip to Pioneer Midwest, we will collect all of the starter kits and hand them out at our first carboload (Nov. 29th). You will show us that confirmation email, and we will hand you the kit.
- pioneermidwest.com/products/rex-kick-wax-kit
Give to the Max - Our booster club is a 503(c)(3) Corporation
- If you would like to donate you could use this to take advantage of employer matching
- www.givemn.org/story/Mvhs-Nordic-Ski-Team

Quick update for tomorrow:

Any returning skiers who haven't brought their ski equipment, specifically roller skis, helmet, and poles to the ski shed yet, please do that tomorrow morning. Coach O will open the shed at 7:15am. Please leave it open until 8:30am so everyone can get their equipment inside.

Week 1 - The Season Begins!

11/12/2023

Welcome to the MV Nordic Ski Season! I'm very excited the season is almost under way. This is a big week so please read through this entire post.
Highlights:

Mandatory Drug/Info Meeting on Tuesday from 6:00-7:30pm in the MVHS Forum. All skiers must attend with a parent/guardian.
- Please bring a checkbook for ease and convenience for the booster club.
Everyone must be registered in order to participate in practice. Don't forget! www.moundsviewschools.org/Page/5362
The Team apparel website is up and running. identitystores.com/Stores/StoreFront.aspx?StoreId=1534
- Last day to order is 11/19

Week 1 Schedule

Monday 11/13: 3:30-5:30pm
- Meet in Coach O's Room (209)
- Introductions, games outside, core and balance inside on the upper track
- Orchestra students: If you're able to, please stop by the upper track and/or my classroom after your rehearsal and before your concert.
Tuesday 11/14: 3:30-5:15
- Meet in Coach O's Room
- Games outside, Weight Room from 4:35-5:15pm
- Information Meeting from 6:00-7:30pm
- Ski and roller ski equipment can be brought to the ski shed before the Info Meeting or before school Wednesday morning.
Wednesday 11/15: 3:30-5:30
- Meet in the ski shed inside the MV Stadium. Workouts will begin right away with a team meeting at the end of practice.
- Returning skiers with roller skis are roller skiing in the neighborhood.
  - Must have a helmet and high visibility clothing. Choose the technique you're less confident in at the moment.
- New skiers or those without roller skis are running to Valentine Hills Elementary for technique practice and bounding.
- Everyone must be off the roads, equipment put away, and on the upper track by 4:45pm.
Thursday 11/16: 3:30-5:30
- Roller Ski Time Trial for all returning skiers with roller skis
  - Start Time is 3:50pm - warm up must be complete by that time
  - This will be a team sprint with each skier in a pair completing 1 lap classic and 1 lap skate (ABAB format)
    - Extra poles, boots, etc. needed for the time trial will be loaded into Coach O's van
- New skiers will cheer on teammates as they run in the neighborhood and get a first look at sprint racing.
- Everyone must be off the roads, equipment put away, and on the upper track by 4:45pm.
Friday 11/17: 3:30-5:30
- Re-introductions, games outside
- Inside by 4:45pm for a Ski Waxing Tutorial
Saturday 11/18: 8:45-11:15am
- Lap-a-thon!
  - Meet at the MVHS Track
  - Much more about the lap-a-thon will be shared at the Info Meeting and throughout the week.

Can't wait to see all of you!

Gearing Up for MV Nordic 2023-2024

11/7/2023

Hi MV Nordic Ski Team!
Welcome back for another amazing season! There is a lot of helpful information as well as a mandatory survey posted below. Please read through everything so you’re ready for the season to start. It would also be helpful if you bookmarked this page. We update this site every Sunday with the plan for the following week.

Information Meeting
- Mandatory for all skiers along with one parent/guardian.
- Tuesday, November 14th
- 6:00pm - 7:30pm
- MVHS Forum

Coaching Update
- Coach O is taking over as solo Head Coach of MV Nordic
- New Assistant Coach: Jenna Powers
- Co-starring Assistants: Jules, Emily, Nathan, and Laken

First Day of Practice
- Monday, November 13th
- Meet at 3:30 pm in Room 209 (Coach O’s Room)
- Dress for the outdoors
- MUST BE REGISTERED TO ATTEND!
- Registration Link
- Scroll down to where it says (Register Now)

Pre-Season Survey - Uniform / Info / Ski Library
- All skiers must fill out this survey
- Deadline is November 14th (Info Night)

MVHS Ski Rental
- First year skiers prioritized
- We offer rental equipment to first year skiers for a $50 fee and $200 deposit
- Deposit check will only cashed if equipment is damaged during the season
- You will get 2 pairs of poles and 2 pairs of skis (skate and classic)
- You must provide your own boots.
- Go to Finn Sisu, Pioneer Midwest, or Gear West and ask for:
- One pair of NNN combi boots (recommended to save $)
- OR, one pair of NNN skate boots and one pair of NNN classic boots

First Week of Practice
- Practices will be every day from 3:30-5:30pm
- Updated schedule will be included in the next site update

Lap-a-thon
- Saturday, November 18th
- 9:00 - 11:00 am
- MVHS Track / Stadium
- Save the Date!
- This is our main fundraiser for the season. More information will be shared with the team and at our Info Meeting.

Upcoming Races
- All SEC coaches are waiting for Ramsey County to get back to us with the official race schedule.
General Race Info
- First race will be the week of Dec 4th
- Most races will be at Battle Creek Regional Park
- Race format this year is Boys 1st, Girls 2nd Weekly races start at 3:40pm

The coaches are excited to see all of you next week!

End of the Season

2/21/2023

Hi Team,
Thanks for a great Season!
We need to meet one more time. This is required of all team members who attend MV. If you are a middle schooler who did not rent ski gear, already returned your uniform, and already gave Coach O your chip/number, you can skip this.

Thursday March 2nd - 3:30pm-5pm
-Clean Ski Garage and transfer all team gear back upstairs
-Last chance to return your chip #
-Last chance to return MV uniforms/warm-ups
-Renters: Summer wax (liquid) on all Ski Library Skis
-Renters: Return of Ski Library Equipment

Please attend this event if you have anything left to return to us. It is very difficult for us to collect any ski equipment on an individual basis, so we need your help to return everything on this exact date/time.

If you have a conflict and truly cannot attend, email Coach Jules to coordinate. We rely on the team to help clean the ski garage to get the space ready for track and to keep everything organized for next year.

Week 13 - Sections!

2/5/2023

Its Sections week!
Please Read carefully with respect to this weeks practices:

1. We do not have buses confirmed yet for Monday and Tuesday. We will let you know ASAP when we hear, but if we take carpools, you must coordinate that yourselves. Coaches cannot drive students or coordinate carpools.

2. Sections team, if you are a pursuit skier and do not have Skin Skis, talk to Jules on MONDAY! We will see if there are any extra that you can have as a back-up for Thursday.

3. Sections team, there will not be an indoor space at Battle Creek like last week. We will bring the tent, also consider bringing a camping chair or similar.

Rosters:
Girls Pursuit: Linnea Ousdigian, Claire Sabby, Bria Mills, Alana Schmitzer, Maya Surve
Girls Relay: Brynn Mills, Margot Derosier
Alt: Kenna Karel, Maddie Dornfeld

Boys Pursuit: Will Kelley, Miles Smith, August Arnold, Ian Gamson, Ethan Zhao
Boys Relay: Levi Hammerbeck, Owen Kalmes
Alt: Sam Notch, Corban Carlson

Sections Race Schedule:
9:30 – Girls Pursuit Classic – Interval Start, one skier every 15 seconds
10:15 - Boys Pursuit Classic – Interval Start, one skier every 15 seconds

11:30 – Girls Tandem Sprint Heat 1 – Freestyle Technique
12:00 – Girls Tandem Sprint Heat 2 – Freestyle Technique
12:30 – Boys Tandem Sprint Heat 1 – Freestyle Technique
1:00 – Boys Tandem Sprint Heat 2 – Freestyle Technique

2:15 – Girls Pursuit Freestyle
3:00 - Boys Pursuit Freestyle

4:00 – Girls Tandem Sprint Finals
4:30 – Boys Tandem Sprint Finals

5:15 - Awards

Week 12 - Conference Week!

1/29/2023

Its Conference Week, lets have a great one! See the end of this post for the full Thursday schedule and details about Conference.

Conference is the last race for the whole team, Sections is limited to the top 7 skiers + 1 alternate per gender.

Conference Day 2 Schedule (Thursday):
9am Girls Relay Heat 1
9:30am Girls Relay Heat 2
10am Boys Relay Heat 1
10:30 Boys Relay Heat 2
11:30am Girls Varsity 5k Skate Pursuit
12:30pm Boys Varsity 5k Skate Pursuit
1:30pm Girls JV 5km Skate
1:45pm Boys JV 5km Skate
2:45pm Girls Relay Sprint Finals
3:15pm Boys Relay Finals

There will be some snacks provided but each skier should bring a bag lunch, especially if you're racing after lunch. It is also recommended to bring extra base-layers, especially relay skiers who may race twice.

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The Varsity roster consists of 6 Pursuit skiers and 2 relay teams (2 skiers each). The JV will race pursuit, there are no JV relays.

Tuesday: Varsity Classic 5k and JV Classic 5k and 3k. No relays
Thursday: Varsity Skate 5k and JV Skate 5k and 3k. Relay prelims and Finals.

The final results consist of the added times of the Classic and Skate races.

Rosters:
Girls Pursuit: Linnea Ousdigian, Claire Sabby, Bria Mills, Alana Schmitzer, Maya Surve, Wren Anderson
Girls Sprint Teams: Margot Derosier / Brynn Mills, Maddie Dornfeld / Kenna Karel
Boys Pursuit: Levi Hammerbeck, Owen Kalmes, Miles Smith, Will Kelley, Corban Carlson, Sam Notch
Boys Sprint Teams: August Arnold / Ian Gamson, Ethan Zhao / Niko Mares

Week 11 Plan

1/22/2023

Hi Team,
Here's the plan for this week! This week is our last regular race before Conference next week.

Update for Saturday - We will be at Battle Creek (not Como)

<<Previous

Its Conference Week, lets have a great one! See the end of this post for the full Thursday schedule and details about Conference.Conference is the last race for the whole team, Sections is limited to the top 7 skiers + 1 alternate per gender.

Hi Team, Here's the plan for this week! This week is our last regular race before Conference next week. Update for Saturday - We will be at Battle Creek (not Como)

Its Conference Week, lets have a great one! See the end of this post for the full Thursday schedule and details about Conference.

Conference is the last race for the whole team, Sections is limited to the top 7 skiers + 1 alternate per gender.

Hi Team,
Here's the plan for this week! This week is our last regular race before Conference next week.

Update for Saturday - We will be at Battle Creek (not Como)