Holiday Camp Time Trial Results

Here are the results from our time trial on Saturday, 12/28

1.  Eli McCurdy 19:56
2. Lizzy Martin 20:16
3. Bennett Hight 21:04
4. Lily Johnston 22:49
5. Yacob Olins 23:03
6. Kyle Dorsey 23:50
7. Jasmine Olins 25:07
8. Lily LaMarre 25:58
9. Emma Egan 26:40
10. Thomas Kolle 26:56
11. Perrin Davidson 27:41
12. John Smail 32:41
13. Logan Parker 38:31

Practice Schedule For Vacation (2 weeks)

Monday, 12/23 - off
Tuesday, 12/24 - On Your Own: 1.5 hour easy ski and strength (1 strength circuit and core)
Wednesday, 12/25 - On Your Own: 1 hour easy exercise (ski or jog)
Thursday, 12/26 - Camp/On Your Own: intervals 10 X 1 minute maximum speed uphill CLASSIC (2 hours total) and strength (1 strength circuit and core)
Friday, 12/27 - Camp/On Your Own: 2 hour CLASSIC ski (a.m.) and 1 hour SKATE ski (p.m.)
Saturday, 12/28 - Camp/On Your Own: Time trial 5km SKATE (2 hours total)
Sunday, 12/29 - On Your Own: 2 hour easy ski
Monday, 12/30 - On Your Own: 1 hour easy ski
Tuesday, 12/31 - On Your Own: 1 hour easy CLASSIC ski
Wednesday, 1/1 - Team Practice* @ 10 a.m.: 1.5 hour CLASSIC ski - intervals 4 X 4 minutes (race pace)
Thursday, 1/2 - off
Friday, 1/3 - Team Practice* @ 2:30 p.m.: 1.5 hour SKATE ski
Saturday, 1/4 - FIRST RACE: Telstar Relays, depart from FHS at 8 a.m. (approximate return time 5 or 6 p.m.)

*1/1 and 1/3 Team practices are mandatory for all skiers who not away. Skiers must be at practice on Friday (1/3) to race the next day (Saturday, 1/4). 

Feel free to get in touch with the coaches about any questions.

Have a great vacation!

Reminders!

All skiers need to remember to bring a change of clothes (especially a warm, dry top), a snack, and water for after practice. The bus (or car) ride back from Pineland can be long and cold. Changing out of wet clothes and refueling is the best way to make sure that you do not get sick!!!

All skiers attending the holiday camp should get their checks in ASAP! Checks can be given to any of the coaches. 

Week 4 Practices 12/16 - 12/22

REMEMBER TO BRING YOUR SIGNED PINELAND PASS FORM TO PRACTICE TOMORROW! This is very important, as skiers without this form will not be able to ski (they will run instead).

We will be traveling to Pineland all week for practices! Here is our schedule (please pay attention to which technique we will be doing for each day):

Monday, 12/16 - Off
Tuesday, 12/17 - Team Practice, SKATE
Wednesday, 12/18 - Team Practice, SKATE
Thursday, 12/19 - On Your Own, 1.5 hour easy distance
Friday, 12/20 - Team Practice, CLASSIC
Saturday, 12/21 - Team Practice, CLASSIC
Sunday, 12/22 - On Your Own, 2 to 2.5 hour easy over distance

See you tomorrow afternoon!

Practice today (Friday, 12/13) and tomorrow (Saturday, 12/14)

Friday's practice will be at the school. We will plan on skiing on the fields, but everyone should have sneakers with them as well!

Saturday's practice will be in Freeport from 9am -12pm. We will announce at practice where we will be meeting.

Practice Tomorrow (Wednesday, Dec 11)

We will be going to Pineland for practice tomorrow. Please be on time, the bus will depart promptly at 2:45pm!

What we do for practice will depend on the conditions, so please bring ALL equipment to school:

• Classic skis, classic poles, classic boots
• Skate skis, skate poles, skate boots
• Sneakers
• Warm clothes
• Change of clothes for after practice

See you tomorrow!

"Hands on" wax clinic at LL Bean

Wednesday December 11 at 7 pm LL Bean is hosting a hands-on waxing clinic. Bring your skis and learn how to wax as you work on your own skis.
Located at the L.L. Bean Bike/Boat/Ski store on Main St.

Skiing this Week??!!

Winter is here! :)
All skiers should be prepared to ski at any of the practices from now on.
Possibility of skiing Wednesday.

Wax your skis and start leaving them at the school wax room just in case we get a bus and there is skiing somewhere, may not be Pineland.
Have your classic skis ready as it may be enough to glide over the snow classic style but not enough to skate.

If you have "rock skis" please use those for the first few ski practices till we see how well conditions are.

You do not want to miss a practice just because your skis are not ready.

Week 3 Practice dec 9 - 15

9 Mon Day Off

10 Tue 2:45 Practice HS

11 Wed 2:45 Practice HS Intervals

12 Thu 1 hour cardio w/core strength

13 Fri 2:45 Practice HS Intervals

14 Sat 9 – 12 Practice  PL Possibility of  traveling to Sugarloaf if snow

15 Sun

2  1/2 hour cardio

Week 2 Dec 3 - 7 practice schedule

1 Moderate 2 Hour Cardio

2

3 2:45 Practice HS Review Goals

4 2:45 Practice HS Intervals Review Goals

5 1 hour cardio w/ core strength

6 2:45 Practice HS Review Goals Vote for Capts

7 9 – 12 Practice  PL Intervals Announce Capts

Waxing clinic/Pot Luck Dinner

Just a reminder for everyone that this Thursday @ 6 PM with be a waxing clinic put on by Roger Knight of BNS.

This is a combination waxing clinic and pot luck diner. The Potluck assignments are: 
Seniors: Drinks
Juniors: Paper goods
Sophomores: Desserts
Freshmen: Main Dishes
Middle School: Side Dishes

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.

Also your team dues need to be paid, and please bring a check made out to The Freeport Ski Boosters. The High School Fee is $100.00, plus $25 for the team hat.

We will also be signing up for the Holiday Camp (skiers and chaperons) will be in the Jackson, NH area. We will be staying at the Isaac Merrill House in North Conway, and skiing at the Jackson Touring Center. We will be leaving at 10 am from the High School on December 26th, and returning on December 28th arriving back in Freeport by 6 pm. Total cost for each skier will be $120, which will include all costs.

See you all Thursday!

Strength Circuit

Do the entire strength circuit at least once on both Wednesday (11/27) and Friday (11/29).

Each exercise is done for 45 seconds, with 15 seconds rest between exercises.

1. Plank
2. Hold a tuck for 30 seconds followed by ten vertical jumps (as high as possible)
3. Superman (hold both arms and legs up for the entire time)
4. Push-ups (as many as possible in 45 seconds, but be sure to pace yourself - keep any pauses less than three seconds)
5. Bicycle crunches
6. Power jumps (45 seconds on each side)
7. Bridge (remember to engage your hamstrings and glutes for this, it should not hurt your back)
8. Push-ups
9. Side plank (45 seconds on each side)
10. Alternating Lunges (or to make it more challenging you can do lunge jumps)
11. Opposite leg & arm raises (while lying on your stomach)
12. Push-ups

Be sure to follow the rest of this week's practice schedule!

Reminder: first practice Tuesday, November 26

Reminder: our first team practice in THIS Tuesday, November 26th! Practice will begin at 2:45pm and will finish at 5pm. Please come prepared to run outside, do some strength outside (bring a hat and gloves), and a set of indoor practice clothes (we will change after the run, before practicing technique and stretching). Also remember to bring a copy of your goals, Joel and I will collect these at practice.

We look forward to seeing you on Tuesday!

Week 1 Team practice Nov 25 - 30

24 Easy

25 Day off

26 2:45 - 5pm  Practice HS GOALS DUE

27 20 min WU 10x 1min hill interval + 15 min Strength routine

28 Thanksgiving 45 min run or roller ski Finish w/ 6x 10sec sprints

29 45 min cardio If biking go 90 mins + 15 min Strength routine

30 9 – 12 Practice Pineland (PL)

Ski Team Information Highlights

Coaches:

Heather Zimmerman

Phone: 381-7723 (cell)

Email: Hzimm32@gmail.com

Joel Hinshaw

Home Phone: 688-4250

Email: joelhinshaw@yahoo.com

Doug Martin

Phone: 749-5801 (cell), 865-0689 (home)

Email: dmartin@whdemmons.com

Bob Moore

Phone: 650-0494

Email: bobmoore18@gmail.com

           

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. The team also has rollerskis that athletes can use – please speak with a coach if you would like to use these.

*If there are any families where payment is an issue please know the ski boosters can confidentially help support their child's participation in the program or with the Holiday Camp. Please contact one of the coaches or Mike Salisbury via cell # 207.319.2362, or email at mike@logicalqa.com.

Practice:

            Pre-season will start on Tuesday of November 26^th, and run to December 21^st.  All school paperwork must be completed BEFORE this date! Training to be at the high school, unless there is snow, then we will go to Pineland. Saturday practices will be at Pineland (we will meet at the center).

Weekly schedule:

Monday – day off

Tuesday, Wednesday, Friday, Saturday – team practice

Thursday, Sunday – training on your own

Saturday practices are mandatory and we expect skiers to attend. If your family travels on the weekend, then you and your parents must speak with a coach to make acceptable arrangements. We want to maximize our ski time this year, so once snow falls the team will travel to open trails on Saturday (within 2 hours drive) – please be prepared for this.

Every skier is allowed 3 unexcused absences – beyond this the skier will be cut from the team. This rule will be enforced more strictly than it has been in the past. To have an excused absence the athlete must get in touch with the coach at least 24hours before practice.

Practices do not occur every day. Therefore, you must be focused and dedicated enough to practice on your own when you are given a workout to do at home. Coaches will provide training plans for all individual practices (including Sundays and holidays), you are expected to complete these workouts. Get together with other teammates to make the training more fun.

To achieve certain goals you must do more than just the team workouts!

Goals:

Each skier will make both personal and team goals. These goals are intrinsic to the team’s success. Skiers’ goals are to be turned in by the end of practice Tuesday, 26 November (or can be emailed to Joel and Heather before then).

• Goals:
• Individual
• Preseason: 2 fitness goals (can be cardiovascular or strength), 1 classic technique goal, and 1 skate technique goal
• Race Season: 2 performance goals, 2 classic technique goals, 2 skate technique goals, and 1 mental goal
• Team
• 2 team-building goals
• 1 male/female team performance goal, 2 whole team performance goals

Skiers will meet with coaches throughout the season, to measure the progress made towards these goals.

The Season:

This will start on Saturday, January 4th.  Training is at Pineland.  The team will catch the bus from the high school at 2:30 pm and returning to the high school by 5:15 pm.  Except for the days we race.  All skiers must travel to races on the bus! 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 10^th, or 11^th or 12^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 the Jackson, NH area.  We will be staying at the Isaac Merrill House in North Conway, and skiing at the 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 $120, which will include all costs. This is a great opportunity and we had a wonderful time last year, please contact the coaches with any questions.

States:

            This will be the week of February break and we take the top 6 skiers for each event plus up to 2 alternates. The tentative location is Sugarloaf – this will be confirmed soon.

Communication:

We will be using the Freeport High School Nordic Ski Team blog for the majority of communication this year. Because everyone is busy, getting updates over the phone or through email can be a cumbersome task. Therefore, all information (including practice schedules, location, and race information will always be listed on the blog (http://freeporthighschoolnordic.blogspot.com/). Please check this blog frequently!

That said, 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                                                  

2014 Nordic Race Schedule - Preliminary                                                     

Date	Location	Host(s)	Distance / Technique
Saturday, January 4th 2014	Telstar H.S., Bethel	Telstar	5k Skate - relay
Wednesday, January 8th 2014	Twin Brook	Greely & Portland	5km Skate
Saturday, January 11th 2014	Leavitt H.S. Turner	Leavitt	5km Classic
			5k Skate
Wednesday, January 15th 2014	Pineland	Merriconeag & NYA	5km Classic
Monday, January 20th 2014	Stark's Hill	Fryeburg	4k Skate - Relay
(Martin Luther King Holiday)
Saturday, January 25th 2014	Black Mountain	Chisholm Ski Club	Sassi - 5k Classic (J2 qualifier)
Wednesday, January 29th 2014
Wednesday, February 5th 2014	WMCC  - Libby Hill	Fryeburg	5km Skate
Saturday, February 08th 2014	WMCC – Stark’s Hill	Fryeburg	5km Classic
*Sunday, March 2nd 2014	Eastern High School Qualifier		Pursuit – 5km Classic & 5km Skate