Freeport High School Nordic Ski Team 2012 / 2013

High Lights:

Coaches: Joel Hinshaw – head coach, Heather Zimmerman - Assistant Coach, Doug Martin – assistant Coach, Emily Martin – assistant Coach

Cost to join the team and Equipment:

High School Fees at $100.00, plus $25 for the team hat. For equipment we recommend you have two sets of skis and poles (i.e., one set of classic and skate), one pair of boots. The school will take care of wax, season pass to Pineland, transportation, and coaching.

Pre-season with coaches:

This will start on Tuesday of November 27^th, and run to December 22^nd. Training to be at the high school, unless there is snow, then we will go to Pineland. Typical week will be Monday off day, Tuesday and Wednesday w/ coaches, Thursday easy day on your own, Friday and Saturday w/ coaches.

The Season:

This will start on January 2^nd. Training is at Pineland. The team will catch the bus from the high school and returning to the high school by 5:15 pm. Except for the days we race. We will be looking for volunteers to help with practice and to ride the bus. See Racing Schedule on page 2.

Waxing Clinic and pot luck dinner:

This will happen on Tuesday December 11^th, at 6 pm, and will be in the high school cafeteria. It will be put on by Roger Knight. The parents and athletes are to supply the food and drink. We will need volunteers.

Roger Knight from Boulder Nordic Sport East will be performing a Waxing 101 clinic for the Freeport ski team. Roger is a native Mainer who grew up in Farmington, raced at UNH collegiately, and later went on to be a wax technician with Swix and the US Ski Team at various times. He also was the head of Racing Service for Swix in the US and Product Manager for five years. He has waxed at World Championships and the Olympics multiple times.

Currently Roger operates BNS East in Portland, which is the largest Nordic only shop in the US when combined with its partner store in Colorado. BNS is the US importer for SkiGo, Holmenkol, Guru, Magnar, Innovax, and Gallium waxes and provides year round team pricing to all local schools.

Holiday Camp:

This year’s Holiday Camp will be in Jackson, NH. We will be staying at the Dana Place, and skiing at Jackson Touring Center. We will be leaving at 10 am from the High School on December 26^th, and returning on December 28^th arriving back in Freeport by 6 pm. Total cost for each skier will be around $100, which will include all costs.

States:

This will be the week of February break and we take the top 6 skiers for each event plus up to 2 alternates; we will leave FHS on Sunday February 17^th, and will head to Presque Isle. The races will start on Monday the 18^th to Wednesday the 20^nd. Awards will be on the 20^th.

Communication:

All parents and skiers need to provide email addresses and cell phone numbers to ensure good communication between coaches, skiers, parents and Ski Boosters. Please send your email contact information to Michelle Bosse, eganbosse@gmail.com , Ski Boosters Communication Coordinator

Race Schedule

(http://www.mainehighschoolskiing.com ) This is the website for race information, clinics, and ski swaps.

Western Maine Conference

2013 Nordic Race Schedule - Preliminary

Date	Location	Host(s)	Distance / Technique

Wednesday, January 02, 2013	Pineland	Yarmouth & Portland	5k Skate

Wednesday, January 09, 2013	Libby Hill	Gray & Cape	5k Classic
	Twin Brook	Greely & Freeport	5k Classic

Wednesday, January 16, 2013	Pineland	Merriconeag & Scarborough	5k Skate
	Twin Brook	NYA & Waynflete	5k Skate

Monday, January 21, 2013	Stark's Hill	Fryeburg	4k Skate - Relay
(Martin Luther King Holiday)

Wednesday, January 30, 2013	Pineland	Falmouth & Yarmouth	5k Classic


Wednesday, February 06, 2013	WMCC - Libby Hill	Fryeburg	5k Skate
Thursday, February 07, 2013	Rain / Snow Date

Saturday, February 09, 2013	WMCC - Stark's Hill	Fryeburg	5k Classic
	Awards
Monday, February 11, 2013	Rain / Snow Date

2-7-13 (2-8-13 rain)	WMCC ALPINE

Other Dates: 1/5 = Telstar Relays

1/19 = Maranacook Wave

1/26 = Sassi - J2 Qualifier - Black Mtn.

3/2 = Eastern High School Qualifier - Sugarloaf

Freeport High School Nordic Ski Team 20012 – 2013 Season

Coaches

Joel Hinshaw

Phone: 688-4250

Email: joelhinshaw@yahoo.com home

jhinshaw@llbean.com work USED ONLY 8am – 4pm Mon – Friday

Heather Zimmerman

Hzimm32@gmail.com

Phone: 207 381-7723

Doug Martin

Phone 207 749-5801

If you have any questions or concerns during the season, feel free to email or call me.

Philosophy

Our season will be guided by four basic principles:

To teach intermediate/advanced skiers the skills of classic and skating techniques for competitive Nordic skiing within a fun and enthusiastic environment.
To help high school skiers develop confidence in their own abilities and realize their competitive potential within a team-oriented environment.
To be able to maintain your own equipment, especially tune and wax your skis for training and racing.
This program will hopefully take you to collegiate or citizen racing after high school and hopefully contribute to a lifetime of skiing enjoyment and a genuine love of the outdoors.

Communication

Communication will be done through the ski team Blog.

http://freeporthighschoolnordic.blogspot.com/

Skiers Goals

Personal ski goals are to be turned in by the end of practice Friday, 30 November.

Goals will be reviewed periodically throughout the season.

Team Roster

Depending on how many skiers sign up, you will not be cut from the team if:

Your actions show that you want to be part of the team
You are focused and attend practice.
You have a positive and helpful attitude and work hard to achieve your goals and the team’s goals.

You will be cut from the team if you do not attend practices and if your attitude is disruptive to the team.

You only have 3 unexcused practices before you are cut.

If over 35 skiers sign up for the team, I may have to make cuts due to coach/skier ratio.

Practices

Practice is mandatory for all skiers unless the coach excuses you from a practice. Valid excuses include schoolwork, other ski races, and health issues. Not valid excuses include a date, going to a dance and non-school activities. If you miss a practice you must talk with the coach in order to get an excused absence.

All skiers get 3 unexcused absences!! A skier who has 4 unexcused absences will be dropped from the team.

You must make sure you communicate your plans to the coach about getting to and going home from a practice or race. We do not want to leave anyone, but that will happen if the coach does not know your plans.

If you are a member of a ski club that has practices during the high school season you must work with the coach to plan what practice you will attend. You cannot attend the high school and club practice in the same day. Make sure you communicate your schedule to the coach so you do not get any unexcused absences.

Practices do not occur everyday. You must be focused and dedicated enough to practice on your own when you are given a workout to do at home. To achieve certain goals you must do more than just the team workouts.

The coach will give you workouts over the weekends and holidays, which you are expected to do. Get together with other teammates to train together.

Dry-land

Dry-land practices will be held at the High School and Pineland Center in New Gloucester. Our tentative plan is to practice from 2:45 to 5:00 3 days per most weeks (mostly Tuesday, Wednesday, Friday) and 9 to 11 Saturday and some Sundays. We’ll update the schedule as we go along and communicate via the Blog. We may travel to snow on Saturdays until we have snow in the Freeport area.

On Snow (Which will hopefully come soon!)

As soon as it’s possible, we’ll move to on snow practices at Pineland Farms.

The bus will pick us up at the High School at 2:45 and drop us back at the High School about 5 – 5:30. The bus will not wait so if you miss the bus you miss practice.

What Skiers Should Expect At Practice

Dry-land Practice starts at 2:45. On snow practice will start about 3:15 when the bus arrives at Pineland.

Dry-land - general aerobic training / Strength calisthenics exercises / Balance training

On snow – warm-up ski on own, technique exercises then ski workout

We will have a team meeting at the end of each practice

Some days we will have an equipment or waxing clinic.

Periodically review individual goals and progress.

Video analysis of your own skiing and watching instructional videos.

Cancellations will be announced at school if school is let out early.

Races

This year the WMC races are at Twin Brook, Pineland Center, Black Mountain, Lake Region, and Fryeburg.

We will also go to several Saturday races at Sugarloaf, Telstar HS, Black Mt. and Portland

It is very important to know the schedule and when the bus will leave. Students cannot drive to any race, so do not miss the bus. Wednesday races will leave before school is out so you must let your teachers know when you have to leave before that day. Be polite but firm on the time you need to leave, as the bus cannot wait. You can always call the Athletic director for help.

Parents must notify the coach before they take their kid home after a race. Please do not take off without notifying the coach since we do not want to leave anyone or wait for someone who is already gone.

The WMC season races are mandatory for all skiers. In the past we have had skiers want to miss a WMC race in preparation for other races and this is not acceptable. To be on the team you must race with the team.

There are a few Saturday races that all skiers can race, but some Saturday races we will have to limit the number of racers. The coach will discuss each race the week before.

The team will be staying for results at weekend and championship races. Part of racing is supporting all skiers, teams and race organizers and supporting Freeport skiers who earn a podium spot. We will use the time waiting for the results for more skiing and training.

December Holiday and Holiday Camp

The Holiday Camp will be in Jackson, NH this year. The camp is highly recommended but not mandatory.

The Holiday Camp is a time for the team to spend 2 or 3 full days of quality and quantity training. With the short training season we need to get in as many days as possible. There will be races and clinics from guest instructors and more time to get into waxing skis.

We also have practice during the December holiday that is a normal part of the season and are mandatory for all team members. If you will not be in town during the holiday then you must talk to the coach prior to leaving, so you can get a workout schedule.

State Meet/Varsity letter Selection Criteria

We are only able to enter a limited number of athletes in the State Meet and one of the questions every year is “how will these skiers be picked?” While it’s my hope to send the fastest team possible, selection will be based on the following criteria:

Results in meets leading up to the States
Practice attendance, behavior and work ethic
If 2 or more athletes have the same results and attendance/work ethics then the upper classman will be picked.

Those skiers making the State meet team will make up the varsity team and earn a varsity letter. I also hold the option to hand out a varsity letter to any upper classman who does not make the state meet but does show varsity team qualities during the season.

Equipment

It’s been said that skiing is a lifetime sport because it can take that long to pay for the equipment. Luckily, high school skiers can excel with basic – and reasonably affordable – gear:

Is used equipment good for racing? Well-cared-for used equipment can be a godsend. If you can find gear through swaps and exchanges, great, though make sure the used equipment is sized right for you. There are a lot of good deals at “swap sales” but if the skis do not fit you correctly they are worthless. Just make sure that the boot and bindings “match.”, SNS or NNN. No 3-pin boots and bindings will be allowed. If that is all you have and you are serious about being on the team then we will help you find other equipment.

Skis – At the high school level you should have 2 pairs of skis. Specific classic and skate skis are much better than “combi” skis and will save you time tuning and waxing. Though, if finances warrant then you certainly can use a pair of “combi” race skis for both skate and classic, though you will be doing a lot more waxing.

Boots – “Combi” or “pursuit” boots (they’re the same thing) are your best choice if you want to save money on ski equipment. These boots will work well for both the classic and skate disciplines. Though as you improve you may prefer having separate classic and skate boots Again, please make sure that your bindings and boots are on the same standard (SNS or NNN).

Poles – Your skier will need two sets of poles for the season, one pair for skate and the other for classic. Most ski shops can help you pick the right size or use the following chart that is taken from the Akers website:

Skier Height	Classic Pole Length	Skating Pole Length
4'5"	110	120
4'7"	115	125
4'9"	120	130
4'11"	125	135
5"1"	125	140
5'3"	130	145
5'5"	135	150
5'7"	140	155
5'9"	145	155
5'11"	150	160

Skiers will be expected to have their classic poles at most dry-land practices. We’ll be using them for ski bounding.

Retailers - There are three decent Nordic retailers in the area: L.L. Bean, Boulder Nordic SPorts in Portland and Gorham Bike/Ski in Portland. I strongly encourage you to find out when these retailer’s have their “team nights” which are scheduled before the season starts. It is a great way to get discounts on new equipment.

Swap sales can be a good place to get equipment only if you know what to look for and how to determine size.

Please ask me if you have questions on sizing skis or poles.

Clothing and Accessories

You need to be warm, dry and comfortable in all kinds of weather since we will be practicing in sun, rain, snow and everything in-between. To this point, I reserve the right to send a skier home from practice if I believe they’re not dressed appropriately. We will be outside for Dry land training and may get wet and cold so make sure you have the correct clothing.

A basic clothing and gear check list includes:

Wind-pants. This can either be basic wind pants with long underwear or “Swix” type pants with a nylon facing.
Windbreaker or equal. Fleece insulation layer. Many athletes also bring an extra turtleneck or t-shirt to change into after practice.
Socks. I’m a big fan of thin polypro “liners” and “Smartwool” type outer socks. Dry feet are warm feet. Warm feet are happy feet.
A warm, insulated jacket for before and after practice.
Please avoid cotton. Synthetic fleeces, polypro and other man-made materials are much more effective at keeping skiers warm & dry.
Water bottle. Athletes get dehydrated in the winter faster than in the summer. And given all the germs floating around during a typical winter season, I would prefer that kids not share their water bottles.
Ski Bag. While not a necessity, a ski bag is something that I strongly recommend. It’s a place to keep extra clothes at practice, makes getting on and off the bus easier and helps protect skis.
Everyone should have ski straps, even if you have a ski bag!!

Ski Room rules and Waxing

You can’t be a skier without knowing how to wax. One of the team goals is to ensure all athletes are able to prepare their skis for training and racing. This includes glide waxing, kick waxing and ski cleaning/prep. We will have several waxing clinics early in the season and everyone is expected to attend. As part of a team, experienced skiers are expected to help out with novice waxers when needed.

Most glide waxes fall into 4 categories: Full Fluorocarbon (Cera F), High Fluorocarbon (HF), Low Fluorocarbon (LF) and Hydrocarbon (CH). 80% of our skiing will be done on CH and LF waxes. For a couple key races the top skiers will have a choice of using HF or Cera F wax, depending on weather and snow conditions.

4 Teams will use this ski room so it must be kept neat and organized. Keep all bags and skis in the corners and away from the ski tuning/waxing areas. You are responsible for all waxing equipment and it must be put away when you are finished. The wax we have at the beginning of the season is all we will have so do not waste it or you may not have wax for the state meet. Even though alpine and Nordic are one team please remind alpine the wax is for Nordic only, we do not have enough wax for alpine to use it too.

Racing waxes and tuning equipment are not to be used for practice days. If wax and tuning supplies are not taken care of then they will be locked up till practice.

Team Jackets and Nordic Tops

Team Jackets, race suits and tops will be signed out to the top 20 skiers who do not have their own. You are responsible for these items all season. If I see a suit, top or jacket lying around or left in the ski room you will get it back twice. If it is left around more than twice you will lose the privilege of having a team jacket. You are responsible for replacing the jacket if there is excessive wear and tear.

It is required that you wear the team race suit or Nordic top at all school races.

Transportation

A bus will be provided for weekly practices to Pineland Center. Juniors and seniors may drive themselves to practice. If you drive to Pineland then you are expected to return to the High School for the end of practice and team meeting. If you miss the team meeting and end of practice you have an unexcused practice day. If you drive toPineland and are there before the team then you must behave professionally. Any reports of misbehavior will be grounds to remove your privilege to drive to practice.

There is no bus for Saturday and Holiday practices, we will meet at the designated ski center for practice. Though if a Saturday practice is not in the Freeport area we will have a bus.

Everyone must ride the bus for weekly and Saturday races and Saturday practices at Black Mountain, unless you are getting a ride from your parents and you have given me a note from them ahead of time. No HS skier is allowed to drive themselves to the races. If you do drive to the race you will not race that day. On race days you may ride home with your parents if they sign a release form prior to leaving the race site.

What to bring to practice

Dry-land

Hat

Gloves

Light jacket/Rain jacket

Running shoes

Classic poles or old poles slightly shorter

On-snow

Running shoes

Ski boots

It is best to have both sets of skis at school. We may have to change ski technique depending on snow conditions.

Both sets of poles

Ski straps!!! Even if you have a ski bag please strap your skis to keep them in good condition and to keep kick wax away from other items in the bag

Hat

Gloves

Warm overcoat for waiting for bus or if it gets cold during practice

Large portions of this information have been “borrowed” shamelessly from a number of websites and coaching guides including the New England Nordic Ski Association, Yarmouth Ski Team and Anchorage Alaska Ski programs.

Freeport Nordic Ski Team

Wednesday, November 21, 2012

First Practice, Tuesday Nov 27

New Assistant Coach

Monday, November 19, 2012

Season info and race schedule

12/13 Nordic team information