Weekly Practice Schedule 2018-19
Week 11: Jan 21-26
Monday: No school, MLK Day. Ski at Theodore Wirth to preview courses for Conference and Sections. Meet at Wirth at 10:00. If you need anything from high school. It will be open at 9am to grab things and then head down there. Try to carpool with other teammates. Bring money for trail passes. $10. If pass costs more than that school will cover the rest. Easy skate ski, probably do 3 laps, talk about different sections, hills, etc…
Tuesday: Practice at Elm Creek. 6:15-7:45. We will have a bus leaving ERHS at 5:30. We will also have a team meeting at 5:00 before the bus leaves to talk about upcoming races and Conference races next week. Workout: Warm up, then skate intervals. 2 by 1.25k. (1/2 lap), 2 by 2 mins, finish with 2 by 1 min. Cool down
Wednesday: Practice at ERHS. Wax skis for races. Possible short ski at Woodlands depending on snow. This is also a great day to take any tests you may be missing due to the meets on Thursday and Friday.
Thursday: Race at Mora. 4:00 start. Skate. Teams. Anoka, Champlin Park, Osseo, Spring Lake Park, Park Center
Friday: Pursuit Classic Race at Elm Creek. 3:30 start
Saturday: Easy 30-45 minute ski. Shake out the legs from the hard races. Possible Woodlands if we get more snow. Time and location TBD.
Week 10: Jan 14-19
Monday: Skate at Elm Creek. 6:15-7:45 Warm up plus intervals. 6-8 by 2 minutes at slightly faster than race pace, finish with 2 by 1 minute at 1k pace, focus on turnover and tempo. 2 minute recovery between all intervals. Cool down
Tuesday: Wax skis at the school, go for a 30-45 minute run.
Wednesday: Classic at Elm Creek: 6:15-7:45. Work on double pole kick and transitions. Go on continuous classic ski the rest of the time.
Thursday: Race at Wirth. Classic.
Friday and Saturday: TBD
Week 9: Jan 7-12
Monday: Skate ski at woodland trails. One hour continuous distance ski, followed by double pole intervals on the railroad grade. Very short and quick. 30 seconds on, 30 seconds off for 10 minutes. 5 total minutes of fast double pole, 5 minutes recovery. End with cool down until 4:45. For top varsity skiers, should be around 20k total. Middle school will meet on the railroad grade and work on double pole as well.
Tuesday: Team pictures, bring both uniform and team jacket. Pictures at woodlands at 3:30. Wax skis for race before pictures, from 2:20-3:00, or after practice, too. Easy ski at woodlands, skate ski. Finish with race starts practice.
Wednesday: 5k skate race at hyland. Teams Armstrong, Blaine, Champlin, Coon Rapids, Park Center. Get a good warm up and cool down.
Thursday: Easy ski at Woodlands. Work on transitions. Possible capture the flag game.
Friday Classic Intervals, maybe Elm Creek depending on snow. Elm Creek time slot from 2:45-4:30.
Saturday: Morning practice at woodlands, 9am. Longer distance ski, last long ski of the year. Approximately 5k less than your longest ski. Most of us ranging from 20-25k.
Week 6: Dec 17-22
Monday: Practice at 2:45-4:30 at Elm Creek. We will have 2 vans leaving the high school as usual, one at 2:45 for high school kids, and 3:15 for middle school. Skate skiing interval workout. 20 minute warm up, followed by 10 x 1 minute skate intervals with 2 minutes recovery. Cool down until 4:30.
Tuesday: Practice at Elm Creek at 6:15-7:45. Vans leave ERHS at 5:30, be there at 5:15. We will do a similar practice to last Thursday, working on balance and skate technique, then finishing with an easy ski. We will also have time to wax skis for the race after school at ERHS, starting at 2:20 until the vans leave for Elm Creek.
Wednesday: Skate Race at Hyland at 4pm. Same teams as last week. Armstrong, Andover, Osseo, SLP, Blaine. We will ski the full 5k loop, and also have a 2.5k option. Likely home around 6:45-7pm.
NEW! Thursday: Practice at ERHS at 2:45. Core, scavenger hunt. Teams of 5-6 like last week. Prizes. Collect Winter Trip forms and money.
NEW! Friday: Practice at Elm Creek at 2:45-4:30. We will have vans leaving ERHS at 2:45 and 3:15 like Monday. Tentative classic practice based on weather. If so, new skiers learn double pole kick, plus refresher for returning skiers. If its too warm or too icy, we may skate. Be prepared for both techniques!
Saturday-Monday. Practice on your own. We would like everyone to ski 2 out of these 3 days. Elm Creek and Hyland are your best options. One day should be your long ski of the week. Make it the same length as last week. For most beginners this was 15-20k. For JV and younger varsity, including girls varsity 20-25k. Only top varsity boys go up to 30k. The other day of skiing should be shorter, 45 minutes to one hour. Focus on skiing relaxed and with good technique, using good transitions on uphills and downhills. Saturday morning there is a race at Elm Creek, so it will be very busy, best to go later on Saturday, like after 11am. If you can’t ski, you can substitute with running.
Week 5: Dec 10-15
Monday: We have an Elm Creek practice slot from 2:45-4:30. We have 2 vans reserved for the practice. We will be classic skiing to prepare for our race Wednesday at Elm Creek. 60-70 minute ski followed by 6-8 30 second pick-ups. Coaches will continue to work with new skiers on technique, and all skiers on no pole classic.
Tuesday: Practice at ERHS at 2:45. Short 25-35 minute run+ wax skis for our race Wednesday.
Wednesday: Race at Elm Creek. 3:30 start for boys, followed by 4:00 for girls. 5k classic, which is 2 loops on the man made snow. Also a 2.5 k option for those who choose. Teams are Andover, Blaine, Armstrong, Osseo, and Spring Lake Park. We should be back at ERHS by about 6:30. Leave times TBD.
Thursday: Practice time slot 6:15-7:45 at Elm Creek. Skate skiing. Easy recovery skate ski with focus on technique. Coaches will work with small groups.
Friday: Pratice at ERHS at 2:45. Core, run, and snowman making contest.
NEW! Saturday: Long skate ski at Hyland. (25k) Hyland now has full 5k loop open, which we will ski in our race next week. It will be very beneficial to new skiers to ski the full loop before we race there, and this will be our only opportunity. The back loops there are more challenging than you have skied so far, and seeing it before the race will be extremely helpful, so we know what to expect. Since Hyland is a bit further away, practice will start at 9AM. Our three rivers passes work here too, so no problem there. Varsity skiers we will likely do a few intervals, length TBD.
Week 4: Dec 3-8
Monday: We have an elm creek practice time slot 2:45-4:30. We hope to have vans ready for this practice and will try to reserve Monday morning. If we can’t reserve them we will have practice at the school for those who cannot find a ride to elm creek. If at Elm Creek. Skate skiing. Continue to work on balance and V2. We will do balance drills with small groups, talk about race starts, then go on a continuous ski. Finish the ski with 6 by 30 second pick ups to race pace. Practice at the school, we will do core, followed by a possible ski on the athletic fields or run, come prepared for both.
Tuesday: Practice at ERHS @2:45. We will hand out uniforms, re-issue and hand out poles. Make sure everyone puts their name on both poles so we know who they belong too. We will also be doing a wax clinic, talk more about goals, and then go on a short pre-race workout, 25-35 minute run.
Wednesday: Race at Hyland starting at 4 PM. Boys at 4, girls to follow approx 4:30-4:40 start. Age group race, seniors will go first, followed by juniors, soph, etc… One skier from each team will start every 20 seconds. Race is planned to be 2 laps of whatever they have made for snow, right now that is 1.8k, so 3.6k total distance for 2 laps. Leave by 5:45, and get back to school around 6:45. Teams will be Andover, Armstrong, Champlin Park, Maple Grove, and Park Center. Leave times TBD, check back on Monday/Tuesday.
Thursday: Practice at Elm Creek at 6:15-7:45, vans leave ERHS at 5:30, be there at 5:15. Classis skis. This might be the first day on classic for new athletes. Work on getting to know the basic movements. For varsity and JV, easy classic recovery ski, approx 1 hour.
Friday: Practice @2:45 at Elm Creek. 2:45-4:30 time slot. Vans will leave after school for those who need them. one at 2:45 and the other at 3:15 for middle school. Varsity and JV Classic ski with double pole intervals, 20-30 minute warm up followed by 10x 1 minute double pole intervals, with 2 minute recovery. Then a 20-30 minute cool down. New skiers continue to work on classic. We will work on learning all the techniques. Double pole, kick-double pole, striding, and herringbone.
Saturday: Nordic Ski Opener at Elm Creek, lots of vendors with ski demos. Lots of new first time skiers. Should be a blast. If you are a parent who has never skied before, this is a perfect opportunity! For the team, long easy ski. girls max 25k, boys max 30k. Meet at 8am.
Week 3: Nov. 26-Dec. 1
We have a busy week this week. Elm Creek has opened up practice times for teams, and we have 3 slots, on Monday, Wednesday, and Friday. We can’t take buses to practice at Elm Creek due to costs, but are looking at other alternatives to get as many kids there as possible.
Monday: Practice 2:45-4:30 at Elm Creek. For those able to make it, mostly returning skiers, we will be having our first classic skiing practice. You will need to find a ride to Elm Creek with other skiers or your parents. Coach Varty will bring kick wax and be at Elm Creek. If you need to grab your skis from the school, do that quickly and get to Elm Creek after you grab them. For a workout, just work on getting comfortable on classic skis, do a long continuous ski for our practice time. We may meet to do work on kick, double pole at the beginning.
For those not able to make it, and most all first year skiers, we will be meeting at the Elk River high school. Coach Julie will be there. We will hand back your rental skis if you had binding switches. Anyone who didn’t get skis, let us know and we will get you skis by Tuesday/Wednesday. Ideally, we want everyone on snow on Wednesday at Elm Creek. Workout for Monday is at Lowell Hill in Brentwood. Work on double pole, single stick. Also, get familiar with the neighborhoods around school and good places to rollerski. Then go for a continuous ski back to school.
Tuesday: Practice at ERHS at 2:45. Short video session, followed by core and an easy 45-60 minute rollerski.
Wednesday: Practice at Elm Creek at 2:45. Skate skiing, first interval session of the year for returning athletes. 6-8 x 1.25k intervals with 1 to 1 recovery. Intervals should be half the lap, start and finish at the start area. Alternate which half of the lap you do each time. Ex: start on the south side, then north, back to south, etc… Make sure you get a good 20 minute warm up + pick ups, and finish with a cool down until 4:30.
For new athletes, possible first day on snow, learn the balance and get comfortable skiing. Work on skiing the whole loop if you can, uphills and downhills.
If anyone can’t make it, we will have a coach at the high school for normal practice there.
NEW! Thursday: Practice 2:45 at the high school. Talk about team goals+ skate ski on the athletic fields, play ships across the ocean.
NEW! Friday: Practice at Elm Creek. No practice at the high school. Later time slot, 6:15-7:45. We want to take advantage of the opportunity to be on snow early, so we would like as many of you here as possible. We have 2 team vans that will leave ERHS at 5:30 if you need a ride, be there at 5:15 to get your ski equipment. If you are driving yourself, be there at Elm Creek ready to go at 6:15, so get there at 6-6:10. We encourage everyone to practice with the team at 6:15, but if you cannot make the later time and have your elm creek pass, you can go ahead and ski earlier in the day. Workout is skate skiing: For beginners work on V1 on uphills and also downhill corners with coaches. For Varsity and JV, 1 hour easy ski, finish with 10 short 30 second sprints to work on turnover. We may also ski with small groups to work on V2, or other weaknesses. Bring your parents with, they can ski too. They have rental equipment available.
Saturday: practice 8:00 AM at Elm Creek. Long ski of the week. Bump up your volume by an additional 10 minutes or 2-3k from last week. That might mean around 25-30+ kilometers for top varsity. Finish your ski with 6, 1 minute pick ups to race pace. This will help us with our strength endurance and the ability to ski faster at the end of races.
Week 2: Nov. 19-24
We will hand out skis to athletes who need rentals on Monday and Tuesday. Monday we will hand out skis to the girls team, and Tuesday to the boys team. If you miss one of these days, don’t worry, we will get you skis before it snows. Returning athletes, if you can get to practice early Monday, starting at 1:45 we will scrape the storage wax off the skis so we can fit them to the skiers.
Monday: 2:45 at High school. Varsity and JV, 55-75 minute rollerski with 30 minutes double pole in the middle. Very similar to the workout we did last Wednesday. First year skiers continue to work on skating with our poles, head out to the railroad grade and neighborhoods. Learn where to ski and what neighborhoods are best. Also have a downhill lesson.
Tuesday: Practice at 2:45 High School Core in the weight room, followed by a short recovery ski. 30-45 minutes. Talk about team and individual goals. Talk about race warm up. Also team night at Pioneer Midwest.
Wednesday: Wild Turkey Wattle packing stuffing at 12:30. Practice at 2:45 High School. Rollerski time trial at Woodland Trails. Warm up from school to the Biathlon range. Start at Biathlon range, ski around poplar and prairie loops clockwise. 1 loop =2.65k, 2 loops = 5.3K.
Thursday: Wild Turkey Wattle. Volunteers show up at your designated times. Set up starts at 6AM, race starts at 8AM, cleanup should be done by 10-10:15AM. Happy Thansgiving!
NEW! Friday: Practice 2:45 at Elk River High School, Core in weight room, followed by 45-60 minute easy rollerski.
NEW! Saturday: Practice 8:00 at Elm Creek. Longest ski of the year. Beginning skiers 60 minutes, up to 100 minutes for varsity athletes. Ski in groups. Finish ski with 6-8 30 second pick ups.
Week 1: Nov 12-17
Monday: First day of practice for returning high school skiers. We will be getting lockers for sure. Metting about the upcoming season goals, skier strengths and weaknesses. Then we have a couple options depending on weather. Bring both rollerski gear and dryland gear. Possibly ski gear?
Plan A: 45-60 minute rollerski, Meet for technique drills and video. Focus on skiing smooth and relaxed, with good balance. Finish with agility drills
Plan B: Roads aren’t suitable for rollerskiing, but not enough snow to ski. Run+ Bounding workout at Banana hill.
Plan C: We get more snow than we have and ski on athletic fields.
Tuesday: First day for all skiers, bring your boots and poles if you have them, we will be getting all the first year people lockers, going on a warm up and meeting on the Salk fields to talk about body position and basic ski technique so we know what is going on when we get on rollerskis. We will also be doing core, and finishing with a game.
Wednesday: First day on rollerskis for new skiers! we will be working on getting comfortable, doing no pole skate, and double pole techniques. Returning skiers, we will be doing some agility drills, and then going on a continuous rollerski with emphasis on double pole. 50-70 with 20 minutes of continuous double pole in the middle.
New! Thursday: Long Rollerksi for varsity athletes, 60-90 minutes easy. New skiers continue to get comfortable on skis, ski in Lions park and surrounding neighborhoods. Work on uphills and downhills. Go for a short ski in groups.
New! Friday: For people going to football game, morning practice. 6AM at ERHS. Go for 30-40 minute run, finish with core.
Regular practice 2:45 Talk about goals and training logs. New skiers continue to get comfortable on skis, work on knowing the differences between V1, V2, Open Field, tuck, agility drills, finish with core. Varisty/JV recovery ski 30-45 minutes, agility drills, core. Prep skis for Saturday practice.
New! Saturday: Ski at Elm Creek or Hyland for returning skiers. Get comfortable on snow again, 60-90minutes. New skiers talk to me on Friday about this practice.