Freeport High School Nordic Ski Team

Athletes need to remember to bring extra dry clothes every time we ski, both for practice and races. Always bring an extra dry hat, shirt and socks (which can be worn immediately after skiing). This is essential to staying warm and healthy!

On race days remember to bring a warm winter jacket, hat, and gloves to be worn before and after the race. Following a race, athletes must make cooling down and changing into dry clothes their priority. After a 5km race it is a good idea to get in an easy 20 -30 minute cool down ski with 5 short (5-10 second) sprints. These sprints help clear accumulated lactic acid from the body.

Remember to mark all clothing, boots, skis and poles with your name! Additionally, it is a good idea to put an identifying mark on equipment such as poles (which all look very similar) to avoid having them confused with others’ equipment.

Skiers should aim to wax their skis following every practice. The more layers of wax that your skis receive the happier they will be. And happy skis are fast skis! After waxing your skis, let them sit overnight with the wax and scrape the next morning/day.

Skiers also need a water bottle and snack for practice/following practice. On race days they need extra food (as a second lunch, to be eaten 2-3 hours before the race). It should be high carb food.

Any skier leaving practice or races with a parent needs to clear it in advance with the coach on the bus, and must sign the Travel Release Form.