Posted by Dave Johnson on February 11th 2008 in Training Information, Team Communication
In The Zone
By Yuriy Gusev
Executive Director
Central Cross Country Ski Association
First published in Cross Country Skier, October 2007
Reprinted by permission
As you increased the intensity (workload) during your exercise or workout, your body responds differently at the various levels of exercise. Your body using aerobic energy sources at the lower intensity levels and anaerobic energy sources at the upper levels of intensity. These are different physiological “Zones” of your metabolism and are mostly driven by your heart and lung’s ability to provide sufficient oxygen to you body.
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Posted by Dave Johnson on February 11th 2008 in Training Information, Team Communication
Inside Speed Training
Originally Printed in Ski Post
January 31. 2008 Vol. 8/ No. 18
Reprinted by permission
By: Andrew Newell
US Ski Team
Salomon Athlete Force
Although speed training may seem like a fairly basic part of our training, the truth is sometimes the shortest bursts of energy take the most thought. Over the past few years there have been several advances in the way we approach our speed training to ensure we’re getting the most out of each session. Different techniques like over speed, drop in speed, and power speed have emerged to help get us moving faster than ever.
Just like our distance and intensity training needs to progress over the year, the same goes for speed workouts. To be doing the same speed workout in January as I did in May won’t give me the same benefit due to the training effect. Just like any activity, if we do the same thing over and over again our muscles will just get used that specific activity and before long there won’t be any physical gains whatsoever.
I will try to clarify where and when to perform these different speeds.
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Posted by Dave Johnson on February 10th 2008 in Team Communication, Events
Marshall Nordic Ski Coach Wins the Mora Vasaloppet 58K Skate Race!
Details from www.skinnyski.com
Mora Vasaloppet Coverage
February 10, 2008 by Bruce Adelsman
A surprising number of hardy skiers turned out for one of the coldest Mora Vasaloppet races on record, braving wind chills in the 30-below range and temperatures in the double-digits below zero. All categories, 58km, 35km, and classic division, skied the same 35km course over slow and sandpaper-like snow. Skiers had two allies, however: bright sunshine and the strong wind coming out of the north/northwest which pushed them from Warman down to the finish in Mora. Skiers fragmented into numerous small packs to combat the bitter cold and slow conditions, with an elite pack of just 5 skiers in the 58km division. To the excitement of those lining the streets of Mora, the big race came down to a sprint finish, with Nikolai Anikin just edging out friend Adam Swank at the line.
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Posted by Dave Johnson on February 8th 2008 in Team Communication, Races, Events
Junior Varsity Championships
Tuesday, February 12, 2008
Format: 5 km freestyle race
Bus Leaves Marshall @ 1:35pm
Eligible skiers: Any skier who did not qualify for the State Meet
Location: Two Harbors Golf Course and/or on the Erkki Harju Ski Trails
Directions to the Golf Clubhouse: 1349 Highway 61
The golf course is on the northeast end of town on the north side of Hwy 61, and can be accessed directly off the highway (on the left side when traveling north on 61).
Back-up Location (coaches will be notified by email on Sunday 2/10/08 if location changes): Snowflake Nordic Center
Bib Pick-up 2:00 p.m.
Coaches Meeting 2:15 p.m.
Race Start time 3:00 p.m.
Order of Start:
3:00 JV Boys
3:30 JV Girls
4:30 Awards
Awards: Individual – 1-3 medals, 4-10 ribbons (boys and girls)
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Posted by Dave Johnson on February 4th 2008 in Team Communication, Races, Events
SECTION 7 – NORDIC SKI MEET
THURSDAY, FEBRUARY 7TH, 2008
Results
Two Photo Sets can be found in the results section of this page.
http://skinnyski.com/racing/highschool/
GIANTS RIDGE GOLF & SKI RESORT
Order of Events:
8:45 am Volunteer meeting in timing bldg.
9:00 am Coaches meeting in timing bldg.
10:00 am Boys Freestyle Race
11:00 am Girls Freestyle Race
1:30 pm Boys Classical Pursuit Race
2:30 pm Girls Classical Pursuit Race
3:45 pm All Coaches meet to approve results
4:00 pm Awards Ceremony
MSHSL Section Meet and State Meet Rules
Look under Resources and click on Rules and Policies
Coaches Information
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Posted by Dave Johnson on February 2nd 2008 in Team Communication, Races, Events
Junior High Championships
Tuesday, February 5, 2008
Location:
Snowflake Nordic Center
4348 Rice Lake Road
Duluth, MN 55802
Registration for skiers not on a high school team 3:30-4:00 p.m.
Bib Pick-up 4:00 p.m
Coaches Meeting 4:30 p.m.
Race Start time 5:00 p.m.
Format:
3 km freestyle race on lighted trails (there will be a classic track along the side of the trail)
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Posted by Dave Johnson on January 29th 2008 in Team Communication
Be it youth basketball, soccer, hockey, golf, lacrosse or volleyball, positive parent participation is essential to the success of the team. In our chosen sport of Nordic skiing, parent participation means the difference between a great season and a mediocre season. Here at Marshall Nordic we are lucky to have outstanding parents who give freely of their time and talents to support their child’s sport. So far this season the Marshall Nordic parents have been the essential ingredient to the success of three major team events, the Marshall Holiday Ski Camp, Marshall Sprints and the Duluth/CXC Super Tour Sprints.
What makes a great parent volunteer? How can a coach nurture the parent/team connection? These are two very important questions that every coach needs to answer for their specific sport or team.
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Posted by Dave Johnson on January 24th 2008 in Team Communication, Races, Events
LSC Nordic Ski Meet
Where: Spirit Mountain
When:Tuesday, Jan 29, 2008
Postponed due to poor weather. Race was embedded within the Cook County Invite, held in Grand Marais, MN on Friday, Feb 1, 2008. Results can be found here: Link to Results
Photos Here!
Marshall Skiers: Bus Leaves at 11:00 am
Time: Skate boys followed by skate girls—-1:00
Classic boys followed by classic girls (interval starts)—-3:00
Course: This race will include two very challenging courses.
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Posted by Dave Johnson on January 20th 2008 in Team Communication, Races, Events
2008 Duluth East Invitational Pursuit Race
Results!
Date: Tuesday January 22, 2008.
Where: Snowflake Nordic Center 4348 Rice Lake Road, Duluth, MN 55811
Marshall Skiers: Bus Leaves School at 9:45 am
Coaches meeting & bib pickup: 10:00 a.m.
ORDER OF START
11:00 am start running clock. Racers single start at 30 second intervals
Events….
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2008 
