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Ski Team Documents
November 12, 2007
Essex Nordic Ski Team 2007/2008
Head Coach: Sarah Keener
Skiers and Parents,
Welcome to the 2007-2008 Essex High School Nordic Ski Team! I am excited to have so many returning skiers this year, and glad to see several new faces as well. Beginning the first day of practice, we will work together to set individual and team goals. My personal goals for this season are to: help student-athletes gain confidence and strengthen personal responsibility, both on and off the trails; ensure that every single person on this team finishes the season a competent skier; provide each skier with the resources and instruction necessary to meet their goals; and to create a friendly, fun, and supportive team atmosphere.
This letter is designed to communicate with both skiers and parents about team policies, important dates, the race and training schedule, and other items of importance. I would ask that families sit down and read this together, and please sign and return the attached form by the end of this week. I am also working on a team website and hope that it will be up and running soon. I will send home information when it is ready. The Athletic/Activities Digest for Students and Parents—which will be provided at Parents' Night—is another great resource, and details more thoroughly school policies and guidelines. Please feel free to contact me with questions, concerns, or feedback. I encourage skiers to come to me with any questions or problems at any time. If a skier does not feel comfortable coming to me directly, the captains are another good resource for communication. Parent involvement is welcome throughout the season, and we in fact rely on it for everything to run smoothly.
Training Schedule
The training schedule includes the race schedule, days we have practice buses, and a rough training agenda for each day of practice from November through the end of February. I expect skiers to come prepared and informed to practice and races. The schedule should allow for planning in advance so that scheduling conflicts can be avoided, or at least communicated ahead of time. Please take a look at the schedule now, and let me know as soon as possible if there are any foreseeable scheduling conflicts.
Academics
Always remember that academic commitments take priority over athletic ones. On this team, you are “STUDENT-athletes”, and we are proud of the great academic reputation of the Nordic Ski Team. Last year, we were at the top of the list for winter sports GPA’s, and I’d love to repeat the feat this year. With this said, I am willing to be relatively flexible about altering training schedules when it comes to academic work. However, you must also keep in mind that being a “STUDENT-athlete” takes a lot of hard work and planning, and that you are still expected to do your best to attend all team functions unless prior plans are made. Leaving your homework until the last minute is not a viable excuse for missing practice.
Attendance
I would like to be clear about our attendance policies from the very start of the season, because this has been a problem for us in the past. The ski team is no different from any other EHS sports team, and we have high expectations. When you join the ski team, you make a commitment not only to your coach, but also to your school, your teammates, and yourself. It is not fair to anyone to be late or absent without a good reason, because it affects the entire team.
Skiers who are late on a regular basis, or who miss a practice without my previous approval, will not be allowed to race Varsity for that week’s race. (This does not apply to skiers who are ill, have an unexpected emergency, or any other excused absence.) If unexcused absences are a pattern that persists, and a skier’s commitment to the team is called into question, then I will meet with the skier and his/her parents; if the problem continues, I may need to ask that person to leave the team. I do not expect this to happen, but would like to be sure that everyone understands the seriousness of attendance and the possible consequences.
As mentioned above, I am willing to be flexible regarding attendance related to academics. In the past, skiers have also approached me about scheduling conflicts they know about in advance, such as music lessons and other extra-curricular activities; when I am aware of these events ahead of time, we can usually find a compromise that works. That said, look at our schedule now and try to minimize conflicts with your other appointments and lessons. The ski team should be a top priority. Thank you for your efforts with this!
Nutrition and Hydration
Proper nutrition is essential to the health and performance of any active teenager. Nordic skiing—because of its high energy demands and the fact that skiers’ bodies are essentially “fighting” to stay warm—burns more calories than almost any other sport. For this reason, it is very important that skiers get enough fuel so they can ski fast and stay healthy. During a practice week, this means eating a full breakfast, never skipping lunch, and always bringing a snack for refueling after practice. On race days, it is even more important to eat a good breakfast, and to bring a snack, or even a bag lunch, to eat after the race. Please make healthy choices!
Needless to say, staying well-hydrated is essential in this sport. Physiologically, dehydration translates to a lower volume of blood in a person’s body. When you look at it this way, the impact of dehydration on a skier’s energy level is obvious, and it can cause a higher heart rate, an increase in muscle pulls, and a significant decrease in performance. The requirements vary depending on individual athletes’ needs, but a general guideline is that an athlete should consume 250-500ml of water 1.5-2 hours before exercise. During competition/exercise, athletes should consume a minimum of 150ml every 15 minutes (up to a max of 300ml in hot weather).
During the school day, I would like everyone to carry a water bottle. A good goal is to drink one “Nalgene”-worth of fluids over the course of the day. I also expect everyone to have THEIR OWN water bottle for practices and races, particularly when we are taking a bus to another location. Sport drinks are another great way to re-hydrate, and they replenish your body’s electrolytes as well. I also recommend water bottle carriers—especially beneficial on the longer workouts. There should be absolutely NO SHARING of water bottles, to try to minimize the spread of sicknesses through the team.
Rest and Recovery
Rest and recovery is equally as important as the workouts themselves. To get stronger, your muscles need time to heal, and overtraining can be a serious problem, even for the strongest athletes. I encourage skiers to come to me if they are sick, or are feeling consistently overtired and lacking energy—and please, let me know about any injuries or persistent soreness! It can be counterproductive to train under these circumstances, so please don’t try to be tough. You might end up sitting out a lot longer if you don’t let yourself properly heal or recover from illness.
Also, be sure to re-hydrate and re-fuel; studies have shown that if you can eat within an hour after a tough workout, your recovery will be much faster. So don’t forget those snacks!
Proper Attire
Check the training schedule so that you can come to practice prepared. During dryland training in the fall, proper attire generally consists of running shoes, running pants (tights, windpants, or sweatpants—not shorts!), layered shirts, and possibly a lightweight jacket, hat and gloves. As a general rule, cotton is not a great material because it is cold when wet, and is not fast-drying.
On snow, dress and layer similarly. Warm extremities are a priority, and it is good to have outer layers that are water resistant. On cold days, bring extra clothes; and it’s a good idea to always have a change of clothes for the bus ride home. Before getting on the bus, check for “skis, boots, poles”, and note whether we will be classic or freestyle skiing.
Safety Precautions and Risks
While we have been lucky to avoid major injuries in the past, there are inherent risks in skiing. I personally believe that the benefits of skiing far outweigh the risks. However, joining the ski team means assuming certain risks, and signing the participation waiver means you understand and take responsibility for those risks. Typically, most injuries in the ski season happen as a result of: improper stretching or warm-ups (muscle pulls and strains); overuse injuries; sprained ankles (or other joints) due to a stumble while running or skiing; exposure to the cold due to improper attire; poor technique leading to additional stress on a certain muscle group or joint; and falls resulting in bruises/sprains/muscle pulls or strains. The best way to avoid “crashing” in skiing is to maintain a speed at which you feel comfortable and under control at all times. This will vary according to each skier’s strength and experience level. In addition to skiing on snow, we will be rollerskiing on pavement. I will start skiers slowly, and we will be learning on a flat bike path. Still, there is always the potential for injury, no matter how experienced and careful you are.
Some Safety Guidelines:
Travel Rules
The school has fairly strict rules about team-related travel, due to liabilities, etc., and for that reason we have to be strict as well. Students are required to ride the bus to and from all events for which EHS provides transportation. Exceptions must be requested by a parent directly to the coach, IN WRITIING, and students who do not ride the bus are expected to check in with a coach before leaving. Only a student's parent(s) or guardian(s), or another reliable adult, may provide transportation. Under no circumstances may a student ride with another student, or drive him/herself to an athletic event. (This excludes carpooling to and from the school, or to team dinners, etc., where buses aren't involved).
Training Rules
These are rules that the school has put in place to ensure the safety and well being of our students. These rules must be understood and upheld by every athlete: NO EXCEPTIONS! If you have questions about these at any point, please feel free to address them with Ed Hockenbury, Athletic Director, or myself.
Hazing
Don't do it!! As mentioned above, we are a team, and that means that everyone is treated equally and fairly by both the coach and the other athletes.
We are a TEAM
Contrary to common belief, cross-country skiing is not an individual sport! It is very much a team sport, and that is in part what makes training and racing such a great experience. Skiers, make an effort to support each other in all aspects of your lives, whether it be rides home, schoolwork, training, etc. The closer the bond the team has as a group, the stronger and more fulfilling our successes will be.
Once again, I am really looking forward to this season and the opportunity to work with everyone. Nordic skiing is a very challenging and rewarding sport, and we have a great team this year. Thanks for taking the time to read this, and please contact me with questions or concerns as they arise.
Sincerely,
Sarah Keener
Important Dates
*There are a few events for which we will need PARENT VOLUNTEERS. Please try to make a commitment to volunteer for at least one of these events. Thank you!
● Meet the Coaches Night at EHS: Tues., November 27th @ 6:30 p.m. in auditorium. Ski team meeting to follow at 7 p.m. in room C-101.
● Team Night at Skirack: Thursday, 11/29 @ 5:30 p.m.
● Wax Clinics at Skirack:
*Contact Skirack with questions
1. Toko clinic, 12/12
2. Swix clinic, TBA
● Nordic Ski Boosters Concessions Events:
*Each event requires 4 volunteers total—2 parents and 2 students
1. 12/20, Girls Basketball Game, arrive @ 5:30 p.m.
2. 1/8, Boys Basketball, arrive @ 5:30 p.m.
3. 2/8, Girls Basketball, arrive @ 5:30 p.m.
● Team Overnight “Ski Camp”: Friday, 1/18—Saturday, 1/19 @ Mountain Top Resort. Transportation provided, further details TBA.
● EHS Host Races:
1. Saturday, January 1st @ Westford Elementary School, 10:00 a.m.
2. Saturday, February 2nd @ Smugglers Notch Nordic Center, 10:30 a.m.
● Captains' Leadership Training Dates:
Session 1: Monday, 12/3, 7:00-8:30 p.m.
Session 2: Monday, 12/17, 6:00-7:30 p.m.
Session 3: Monday, 1/21, 12:00-1:30 p.m.
Session 4: Tuesday, 2/5, 5:00-6:30 p.m.
● State Championships:
1. Saturday, 2/16 @ Middlebury Rikert Touring Center, races start at 10:30 a.m.
2. Thursday, 2/21 @ Mtn. Top Touring Center, Chittenden, races start at 10:30 a.m.
(competing athletes will leave Wednesday, and stay overnight)
Essex Nordic Ski Team 2007/2008
Head Coach: Sarah Keener
Skiers and Parents,
Welcome to the 2007-2008 Essex High School Nordic Ski Team! I am excited to have so many returning skiers this year, and glad to see several new faces as well. Beginning the first day of practice, we will work together to set individual and team goals. My personal goals for this season are to: help student-athletes gain confidence and strengthen personal responsibility, both on and off the trails; ensure that every single person on this team finishes the season a competent skier; provide each skier with the resources and instruction necessary to meet their goals; and to create a friendly, fun, and supportive team atmosphere.
This letter is designed to communicate with both skiers and parents about team policies, important dates, the race and training schedule, and other items of importance. I would ask that families sit down and read this together, and please sign and return the attached form by the end of this week. I am also working on a team website and hope that it will be up and running soon. I will send home information when it is ready. The Athletic/Activities Digest for Students and Parents—which will be provided at Parents' Night—is another great resource, and details more thoroughly school policies and guidelines. Please feel free to contact me with questions, concerns, or feedback. I encourage skiers to come to me with any questions or problems at any time. If a skier does not feel comfortable coming to me directly, the captains are another good resource for communication. Parent involvement is welcome throughout the season, and we in fact rely on it for everything to run smoothly.
Training Schedule
The training schedule includes the race schedule, days we have practice buses, and a rough training agenda for each day of practice from November through the end of February. I expect skiers to come prepared and informed to practice and races. The schedule should allow for planning in advance so that scheduling conflicts can be avoided, or at least communicated ahead of time. Please take a look at the schedule now, and let me know as soon as possible if there are any foreseeable scheduling conflicts.
Academics
Always remember that academic commitments take priority over athletic ones. On this team, you are “STUDENT-athletes”, and we are proud of the great academic reputation of the Nordic Ski Team. Last year, we were at the top of the list for winter sports GPA’s, and I’d love to repeat the feat this year. With this said, I am willing to be relatively flexible about altering training schedules when it comes to academic work. However, you must also keep in mind that being a “STUDENT-athlete” takes a lot of hard work and planning, and that you are still expected to do your best to attend all team functions unless prior plans are made. Leaving your homework until the last minute is not a viable excuse for missing practice.
Attendance
I would like to be clear about our attendance policies from the very start of the season, because this has been a problem for us in the past. The ski team is no different from any other EHS sports team, and we have high expectations. When you join the ski team, you make a commitment not only to your coach, but also to your school, your teammates, and yourself. It is not fair to anyone to be late or absent without a good reason, because it affects the entire team.
Skiers who are late on a regular basis, or who miss a practice without my previous approval, will not be allowed to race Varsity for that week’s race. (This does not apply to skiers who are ill, have an unexpected emergency, or any other excused absence.) If unexcused absences are a pattern that persists, and a skier’s commitment to the team is called into question, then I will meet with the skier and his/her parents; if the problem continues, I may need to ask that person to leave the team. I do not expect this to happen, but would like to be sure that everyone understands the seriousness of attendance and the possible consequences.
As mentioned above, I am willing to be flexible regarding attendance related to academics. In the past, skiers have also approached me about scheduling conflicts they know about in advance, such as music lessons and other extra-curricular activities; when I am aware of these events ahead of time, we can usually find a compromise that works. That said, look at our schedule now and try to minimize conflicts with your other appointments and lessons. The ski team should be a top priority. Thank you for your efforts with this!
Nutrition and Hydration
Proper nutrition is essential to the health and performance of any active teenager. Nordic skiing—because of its high energy demands and the fact that skiers’ bodies are essentially “fighting” to stay warm—burns more calories than almost any other sport. For this reason, it is very important that skiers get enough fuel so they can ski fast and stay healthy. During a practice week, this means eating a full breakfast, never skipping lunch, and always bringing a snack for refueling after practice. On race days, it is even more important to eat a good breakfast, and to bring a snack, or even a bag lunch, to eat after the race. Please make healthy choices!
Needless to say, staying well-hydrated is essential in this sport. Physiologically, dehydration translates to a lower volume of blood in a person’s body. When you look at it this way, the impact of dehydration on a skier’s energy level is obvious, and it can cause a higher heart rate, an increase in muscle pulls, and a significant decrease in performance. The requirements vary depending on individual athletes’ needs, but a general guideline is that an athlete should consume 250-500ml of water 1.5-2 hours before exercise. During competition/exercise, athletes should consume a minimum of 150ml every 15 minutes (up to a max of 300ml in hot weather).
During the school day, I would like everyone to carry a water bottle. A good goal is to drink one “Nalgene”-worth of fluids over the course of the day. I also expect everyone to have THEIR OWN water bottle for practices and races, particularly when we are taking a bus to another location. Sport drinks are another great way to re-hydrate, and they replenish your body’s electrolytes as well. I also recommend water bottle carriers—especially beneficial on the longer workouts. There should be absolutely NO SHARING of water bottles, to try to minimize the spread of sicknesses through the team.
Rest and Recovery
Rest and recovery is equally as important as the workouts themselves. To get stronger, your muscles need time to heal, and overtraining can be a serious problem, even for the strongest athletes. I encourage skiers to come to me if they are sick, or are feeling consistently overtired and lacking energy—and please, let me know about any injuries or persistent soreness! It can be counterproductive to train under these circumstances, so please don’t try to be tough. You might end up sitting out a lot longer if you don’t let yourself properly heal or recover from illness.
Also, be sure to re-hydrate and re-fuel; studies have shown that if you can eat within an hour after a tough workout, your recovery will be much faster. So don’t forget those snacks!
Proper Attire
Check the training schedule so that you can come to practice prepared. During dryland training in the fall, proper attire generally consists of running shoes, running pants (tights, windpants, or sweatpants—not shorts!), layered shirts, and possibly a lightweight jacket, hat and gloves. As a general rule, cotton is not a great material because it is cold when wet, and is not fast-drying.
On snow, dress and layer similarly. Warm extremities are a priority, and it is good to have outer layers that are water resistant. On cold days, bring extra clothes; and it’s a good idea to always have a change of clothes for the bus ride home. Before getting on the bus, check for “skis, boots, poles”, and note whether we will be classic or freestyle skiing.
Safety Precautions and Risks
While we have been lucky to avoid major injuries in the past, there are inherent risks in skiing. I personally believe that the benefits of skiing far outweigh the risks. However, joining the ski team means assuming certain risks, and signing the participation waiver means you understand and take responsibility for those risks. Typically, most injuries in the ski season happen as a result of: improper stretching or warm-ups (muscle pulls and strains); overuse injuries; sprained ankles (or other joints) due to a stumble while running or skiing; exposure to the cold due to improper attire; poor technique leading to additional stress on a certain muscle group or joint; and falls resulting in bruises/sprains/muscle pulls or strains. The best way to avoid “crashing” in skiing is to maintain a speed at which you feel comfortable and under control at all times. This will vary according to each skier’s strength and experience level. In addition to skiing on snow, we will be rollerskiing on pavement. I will start skiers slowly, and we will be learning on a flat bike path. Still, there is always the potential for injury, no matter how experienced and careful you are.
Some Safety Guidelines:
- Always take time to stretch and warm-up before a workout, and always cool-down and stretch afterwards.
- Wear appropriate athletic clothing and footwear. Keep in mind warmth and visibility.
- Skiers are required to wear a well-fitted helmet and gloves while rollerskiing. Helmets are also required for biking.
- Always maintain a speed at which you feel comfortable and under control.
- Follow pedestrian rules. This means crossing only on crosswalks, and waiting until drivers have stopped. At intersections with lights, wait for the walk signal. Run on the right side of the road, on the shoulder, and use sidewalks and paths where provided. NO EXCEPTIONS!
- Come to practice and races well hydrated, and always eat lunch/breakfast before exercising. Bring water bottles/sports drinks and snacks to practices and races.
- Follow the rules and directional signs provided by ski areas.
- Follow coaches’ instructions at all times.
- During hunting season, wear bright clothes (not white!) while in the woods or on dirt roads.
Travel Rules
The school has fairly strict rules about team-related travel, due to liabilities, etc., and for that reason we have to be strict as well. Students are required to ride the bus to and from all events for which EHS provides transportation. Exceptions must be requested by a parent directly to the coach, IN WRITIING, and students who do not ride the bus are expected to check in with a coach before leaving. Only a student's parent(s) or guardian(s), or another reliable adult, may provide transportation. Under no circumstances may a student ride with another student, or drive him/herself to an athletic event. (This excludes carpooling to and from the school, or to team dinners, etc., where buses aren't involved).
Training Rules
These are rules that the school has put in place to ensure the safety and well being of our students. These rules must be understood and upheld by every athlete: NO EXCEPTIONS! If you have questions about these at any point, please feel free to address them with Ed Hockenbury, Athletic Director, or myself.
Hazing
Don't do it!! As mentioned above, we are a team, and that means that everyone is treated equally and fairly by both the coach and the other athletes.
We are a TEAM
Contrary to common belief, cross-country skiing is not an individual sport! It is very much a team sport, and that is in part what makes training and racing such a great experience. Skiers, make an effort to support each other in all aspects of your lives, whether it be rides home, schoolwork, training, etc. The closer the bond the team has as a group, the stronger and more fulfilling our successes will be.
Once again, I am really looking forward to this season and the opportunity to work with everyone. Nordic skiing is a very challenging and rewarding sport, and we have a great team this year. Thanks for taking the time to read this, and please contact me with questions or concerns as they arise.
Sincerely,
Sarah Keener
Important Dates
*There are a few events for which we will need PARENT VOLUNTEERS. Please try to make a commitment to volunteer for at least one of these events. Thank you!
● Meet the Coaches Night at EHS: Tues., November 27th @ 6:30 p.m. in auditorium. Ski team meeting to follow at 7 p.m. in room C-101.
● Team Night at Skirack: Thursday, 11/29 @ 5:30 p.m.
● Wax Clinics at Skirack:
*Contact Skirack with questions
1. Toko clinic, 12/12
2. Swix clinic, TBA
- Team Bottle Drive: Saturday, 12/22
● Nordic Ski Boosters Concessions Events:
*Each event requires 4 volunteers total—2 parents and 2 students
1. 12/20, Girls Basketball Game, arrive @ 5:30 p.m.
2. 1/8, Boys Basketball, arrive @ 5:30 p.m.
3. 2/8, Girls Basketball, arrive @ 5:30 p.m.
● Team Overnight “Ski Camp”: Friday, 1/18—Saturday, 1/19 @ Mountain Top Resort. Transportation provided, further details TBA.
● EHS Host Races:
1. Saturday, January 1st @ Westford Elementary School, 10:00 a.m.
2. Saturday, February 2nd @ Smugglers Notch Nordic Center, 10:30 a.m.
● Captains' Leadership Training Dates:
Session 1: Monday, 12/3, 7:00-8:30 p.m.
Session 2: Monday, 12/17, 6:00-7:30 p.m.
Session 3: Monday, 1/21, 12:00-1:30 p.m.
Session 4: Tuesday, 2/5, 5:00-6:30 p.m.
● State Championships:
1. Saturday, 2/16 @ Middlebury Rikert Touring Center, races start at 10:30 a.m.
2. Thursday, 2/21 @ Mtn. Top Touring Center, Chittenden, races start at 10:30 a.m.
(competing athletes will leave Wednesday, and stay overnight)
- Team Community Service: Relay for Life @ Trapps Family Lodge: March 1st and 2nd, more info to follow. Families are welcome to participate as well.
Latest page update: made by sarahakeener
, Nov 25 2007, 6:37 PM EST
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