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1 OVERVIEW Cross country skiing has provided lifelong enjoyment to Canadians for many years. It has attracted people not only for its health and fitness benefits, but its social and outdoorr component as well. In Canada, peoplee have taken up the sport primarily for recreational purposes, however,, others enjoy it at a competitive level, both regionally, nationally and internationally. Many cross country skiers begin in the Jackrabbit program which is named after Hermann Jackrabbit Smith Johannsen. Wikipedia tells the story of this Norwegian Canadian who came to Canada in 1902, and was given the nickname Jackrabbit by local First Nations Cree living close to North Bay, ON who noticed how much faster he travelled on skis compared to theirr snowshoes. Not only did Herman go on to live until 111 years old but he also played a significant part in promoting the sport in Canada and earned the Order of Canada in recognition of his tremendous contribution to development of the sport. Cross Country Canada is our national sport governing body that has laid out a Long Term Athlete Development Model that consists of 8 stages: Active Start, FUNdamentals, Learn To Train, Train to Train, Learn to Compete, Train to Compete, Train to Win & Active For Life. For additional details, pleasee click on the link below: Development/LTAD Long Term Athlete Development.aspx Edmonton Nordic s skill development and competitive programss aimed at youth and adults are summarized in the graphic below. Children are placed into the above Nordic ski groups according too both skill level and age according to the Long Term Athletic Development (LTAD) system developed by Sport Canada. The age ranges listed above are flexible and decisionss on group placement are made by the coaches in consultation with the athlete and parents. * in cases of financial need, please contact the cross country coordinators Jackrabbits Plus is a new program is designed for kids aged 8 12 years old who have an interest in skiing more than once per week. The emphasis will be on improving both classic and skate skiing technique and fitness in a fun environment, with the aim of preparing the kids for Track Attack. Read more about the Jackrabbits Plus program and schedule. Track Attack is a ski program for youth from 9 14 years old. The Track Attack program is the next step after Jackrabbits where children focus on advancing their skills inn classic and skate skiing ( Learn to Train LTAD equivalent). However, the primary focus for Track Attack is FUN.. There are 2 and 3 day training options depending on skill and experience. Read more about the Track Attack program and schedule.

2 Youth Development focuses on developing the overall fitness and ski specific skills of children aged 13+ years who have completed the Track Attack program or similar level. While the emphasis is still on fun, social interaction and fitness, skiers begin to develop racing skills, both physical and cognitive, at this level (Train totrain LTAD equivalent). There are 2 and 3 day training options depending on skill and experience. Read more about the Youth Development program and schedule. Adventurers Program is an extension of the Track Attack and Youth Development Programs with a focus on promoting activities outside of racing such as Nordic Ski Cross, Telemarking, Backcountry ski trips and Ski Touring. These events will be organized on weekends in lieu of racing. Skiers will register and train as normal with Track Attack and Youth Development groups. Stay tuned for Adventurers Program events throughout the season! Youth Racing is a ski program for youth ages <19 years who would like to reach their full potential as racers by improving ski technique and fitness, and learning good training habits. Team training programs are developed with the Head Coach, targeting specific goals including Provincial and National level race participation throughout the season (Learn to Compete LTAD equivalent). Team building is a very important component through camps, special events and specific away travel competitions. There are 3 and 4 day training options depending on skill and experience. Read more about the Youth Racing program and schedule. Adult Racing is for skiers 19+ years who have graduated from the Youth Racing program and continue to ski competitively. Advanced classic and skate skiing abilities and excellent fitness level are required. There are 2 and 3 day training options. Read more about the Adult Racing program and schedule. Adult Development is for skiers 19+ years geared to skiers who would like to improve their fitness and skill. Athletes will receive technique instruction for both classic and skate skiing, with skate skiing focused on beginner skier ability and fundamental technique development with 2 day training options. There will also be a fitness component to the program. Read more about the Adult Development programs and schedule. Biathlon programs combine cross country skiing with training of shooting skills based on the various Nordic ski groups described above. Emphasis is on building shooting skills along with endurance, fitness, and ski skills. Enrollment in a skiing program is a pre requisite for Biathlon. In addition to ski training, there are 2 to 3 additional shoot training sessions per week. Read more about the Biathlon program and schedule. Parent Contribution: There is an expectation that parents contribute. We can t run the program without you! Parents are expected to contribute to the seasons activities. These contributions can include: Coaching Photographing and Videoing Event Organization Team Race and/or Wax Support ENSC Board Membership Information regarding volunteer opportunities will be provided.

3 READ MORE: Jackrabbit Plus (8 12 Years): Jackrabbit Plus is a new for the 2014/2015 ski season. Jackrabbit Plus is designed for kids aged 8 to 12 who have an interest in skiing more than once per week. The emphasis will be on improving both classic and skate skiing technique and fitness in a fun environment, with the aim of preparing the kids for Track Attack. Participants must have previous classic and skate skiing experience and skiing ability equivalent to strong Jackrabbit Level 2 ability at a minimum. The program will run two days per week for 90 minutes per session on Tuesday and Thursday evenings, likely from 4:30 to 6:00 pm but this will be confirmed. The program will begin in mid November, whether there is snow or not at that time. If snow conditions are not sufficient for skiing, the program will begin as a dryland program. Participants will be encouraged to take part in local races to gain competition experience, including the First Flakes & Troll in the Park Loppets and the Edmonton Alberta Cup. Eligibility: Completed Jackrabbit Level 2 with strong ability at a minimum (or equivalent skiing ability) Age Range: 8 12 years Season: November end March Schedule: Tuesdays and Thursdays 4:30 6:00 tentatively Location: On snow at Goldbar Jackrabbits Plus Equipment: All kids require BOTH skate and classic ski equipment. Combi skis are NOT acceptable in Jackrabbits Plus, as we sometimes work on both ski techniques in the same session. Waxless classic skis are also not appropriate. Boots: combi are acceptable Skis: 1 pair of classic skis (MUST be waxable, fishscales not appropriate), 1 pair of skate skis Poles: 1 pair of classic length poles, 1 pair of skate length poles *Note: Edmonton Nordic Ski Club has a rental ski program available to Jackrabbit Plus kids. We do NOT rent boots, but do have poles and classic and skate skis on both the SNS and NNN binding platforms. Cost is $TBA/set/season, and quantities are limited. *Please Note: Racing and wax fees for racing are calculated and charged separately. It is the expectation that parents help wax skies for races/events. All participants are required to hold ENSC membership.

4 Track Attack (9 14 Years): Keeping a focus on fun, play, and socializing is key to engaging and retaining children at this age. A focus on fun and play does not necessarily preclude participation in competitive events. Track Attack kids will have ample opportunities at practices and special events to participate in activities that are fun and engaging that build individual resilience and character while respecting individual differences and preferences. This program is also required for most Biathlon Bear participants, as this is where the majority of their ski instruction will occur. What do We Do? Children will learn in a fun filled environment: How to become more technically proficient in both skate and classic skiing Develop their endurance and fitness Explore a wide range of adventure based cross country ski activities Learn how to train to become fitter and stronger Participate in many on snow games, loppets, tours and races Many of the other aspects required to become a proficient and better skier Who Is It For? The Track Attack Program is meant to accommodate boys and girls with a wide range of interests in XC skiing and biathlon, from those who want to ski to better themselves and be with their friends, to those interested in racing. Kids typically join Track Attack after completing the Jackrabbits program although kids with equivalent skiing experience can also enroll in Track Attack. In the past, participants have been required to have basic classic and skate skiing abilities equal to completion of the Jackrabbit ski program. Track Attack Program Options The Standard Track Attack Program that we have had in the past is now referred to as Track Attack 2 day, the number 2 is for the number of days/week the kids are attending sessions. We have added a second Track Attack Program (Track Attack 3 day) to offer ski instruction at the same level to a wider range of abilities and interests. Track Attack 2 day (TA2) The TA2 program is for all kids who have finished the Jackrabbit ski program, or can demonstrate equivalent ability in classic and skate skiing. Eligibility: Finished Jackrabbit Level 4 Age Range: 9 14 yrs. (younger children may be accepted by permission of the coaches) Season: Sept. 16, 2014 end of March 2015 (just before Spring Break) Schedule: Tuesdays 6:30 8:00pm & Saturdays 9:30 11:30am Cost: 2014/15 Season is $522 for 2 day xcountry skiing only; $743 for 2 day xcountry skiing plus 2 day biathlon. to accommodate families.

5 Track Attack 3 day (TA3) Track Attack 3 is an add on to Track Attack 2 day. This program is designed for those who are more focused on racing, and who are in their final year or two of the TA2 program before moving to the Youth Development program. Permission from the Coaches must be obtained to register in TA3, as the extra training night (Thursdays on snow) will be a more intensive training session than the Track Attack 2 day Program. This group does not operate in isolation from the TA2 Program, it is simply an extra session for qualified participants. Eligibility: Registered in TA2, and in final year or two of Track Attack. Race focus. Coaches permission required to register. Age Range: 9 14 yrs. Season: Sept end of March 2015 for Tues & Sat; November end of March for Thursdays (just before spring break). Dryland training Sept. 16, 2014 until snow arrives. Schedule: Tuesdays 6:30 8:00 & Thursdays 6:30 8:00pm & Saturdays 9:30 11:30am Cost: 2014/15 Season is $750 for 3 day xcountry skiing only; $971 for 3 day xcountry skiing plus 2 day biathlon. (Biathlon trails and range). Sessions are usually run at the same location as all other ENSC training groups. All TA Groups: Special Events/Activities: Tours and training sessions at Blackfoot/Strathcona Wilderness Center. Special out trips will be planned for the winter and may include Elk Island National Park, Athabasca, Camrose, or backcountry skiing in the mountains Alberta Winter Games March: Alberta Youth Championships in Bragg Creek Alberta Cup Races occur in various locations throughout the province beginning in December Calforex Cup Races (Biathlon) Local ENSC club races Loppets (Birkebeiner and others) Jackrabbit Jump event Other events and tour options are sure to crop up What if my kids are interested (or already registered) in the Biathlon Bears Program? All Biathlon Bears are required to be registered in a XC Ski Program in addition to the Biathlon Bears Program. Under 9 years of age: Beginners should be registered in the Jackrabbit Program. Once they have reached or finished Level 4 of Jackrabbits, they may be eligible to also register in the Track Attack 2 day Program Years: Depending upon ski ability and time available for training, Biathlon Bears in this age group are eligible to join Track Attack 2 or and older: At this age, Biathlon Bears are better suited to the Youth Development Programs of Edmonton Nordic Ski Club

6 Track Attack Equipment: All kids (including Biathlon Bears) in Track Attack require BOTH skate and classic ski equipment. Combi skis are NOT acceptable in Track Attack, as we sometimes work on both ski techniques in the same session. Waxless classic skis are also not appropriate. Boots: combi are acceptable Skis: 1 pair of classic skis (MUST be waxable, fishscales not appropriate), 1 pair of skate skis Poles: 1 pair of classic length poles, 1 pair of skate length poles *Note: Edmonton Nordic Ski Club has a rental ski program available to Track Attack kids. We do NOT rent boots, but do have poles and classic and skate skis on both the SNS and NNN binding platforms. Cost is $TBA/set/season, and quantities are limited. *Please Note: Racing and wax fees for racing are calculated and charged separately. It is the expectation that parents help wax skies for races/events. All participants are required to hold ENSC membership.

7 Youth Development (13+ years): Youth Development 2 day option The focus of this option is to continue developing the overall fitness and ski specific skills of kids and teenagers age 13+ years, having completed the Track Attack (TA) program or similar level. Ski racing skills, both physical and cognitive, are more heavily focused compared to TA. Skiers are expected to participate in intra club races and will have the opportunity to participate in loppets, Alberta Cup races, and the Alberta Youth Championships. Eligible skiers may also try out for the Zone 6 Alberta Games cross country ski team on selected years. Eligibility: Finished Track Attack program or similar level. Age Range: 13+ yrs. (younger kids and teens may be accepted by permission of the coaches) Season: Sept. 16, 2014 end of March 2015 (just before Spring Break) Dryland training Sept. 16, 2014 until snow arrives. Schedule: Tuesdays 6:30 8:00pm & Saturdays 9:30 11:30am Cost: 2014/15 Season is $522 for 2 day xcountry skiing only; $743 for 2 day xcountry skiing plus 2 day biathlon. to accommodate families and will be communicated via Coach Ulf s blog. Youth Development 3 day option The focus of this option is to continue developing the overall fitness and ski specific skills of kids and teenagers 13+ years, having completed the Track Attack (TA) program or similar level. The Youth 3 program is for skiers who want more focus on competition and looking for additional training over and above Youth 2. Ski racing skills, both physical and cognitive, are more heavily focused compared to TA. Skiers are expected to participate in intra club races and will have the opportunity to participate in loppets. Alberta Cup races, and the Alberta Youth Championships. Eligible skiers may also try out for the Zone 6 Alberta Games cross country team selected years. Eligibility: Finished Track Attack program or similar level. Age Range: 13+ yrs. (younger kids and teens may be accepted by permission of the coaches) Season: Sept. 16, 2014 end of March 2015 (just before Spring Break) Dryland training Sept. 16, 2014 until snow arrives. Schedule: Tuesdays 6:30 8:00pm & Thursdays 6:30 8:00pm; Saturdays 9:30 11:30am Cost: 2014/15 Season is $750 for 3 day xcountry skiing only; $971 for 3 day xcountry skiing plus 2 day biathlon; $1180 for 3 day xcountry skiing plus 3 day biathlon. to accommodate families and will be communicated via Coach Ulf s blog. *Please Note: Racing, camp and wax fees are calculated and charged separately. It is the expectation that parents help wax skies for races/events. All participants are required to hold ENSC membership.

8 Youth 2/3 Equipment: We require that all athletes have both classic and skate skis. In the later stages of the program, athletes use separate race and training skis. Specific classic and skate poles and boots are required. Ski walking poles. Rock skis are useful for early and late season training as well. *Note: Edmonton Nordic Ski Club has a rental ski program available to Track Attack kids. We do NOT rent boots, but do have poles and classic and skate skis on both the SNS and NNN binding platforms. Cost is $TBA/set/season, and quantities are limited. Adventurers Program The Adventure Program is a set of events organized and run by parents with kids in ENSC programs that wanted to organize additional activities for the kids to do during the ski year. Although the events are developed for kids that have gone through the Jackrabbit program and can do both classic and skating techniques, the events are open to any club members with kids between the ages of 10 to 15/16 years of age registered in Track Attack or Youth Development programs. These events are run once or twice a month during the ski season usually at the same time as Alberta Cup (Cross Country) or Calforex Cup (Biathlon) provincial races are run. There is no set fee charged to participate in the events but, a fee may be charged for activities/events that require funding to run (e.g. paying instructors or equipment rental). Most events will be independent of each other allowing participants to attend the only the events they are interested in or are able to attend. A schedule for events will be published in early September Some of the proposed activities/events that are currently being planned are: Nordic Ski Cross (click here to see an example) Loppets Canadian Birkenbiner; the Cookie Loppet Ski Touring in the Mountains Ski Orienteering/Geo caching

9 Youth Racing (<19 years): Youth Racing Youth Racing is for skiers < 19 years. Participants are divided into training groups based on skill, fitness and physical development. Objectives for athletes in the Youth Racing program include learning good training habits, beginning systematic training, increasing training knowledge and involvement with planning, targeting efforts on specific goals, and Provincial and National level race participation throughout the season. Team building is a very important component through camps, special events, and specific away travel competitions. There is a 3 and 4 day option with the 4 th day happening on Sundays. Eligibility: Recommendation and approval of the Y4 Head Coach. Age Range: < 19 yrs Season: Sept 2, 2014 end of March 2015 (just before Spring Break) Dryland training Sept. 2, 2014 until snow arrives. Schedule: Tuesdays 6:30 8:00pm & Thursdays 6:30 8:00pm; Saturdays 9:30 11:30am; Sundays Time: TBA Cost: 2014/15 Season is $750 for 3 day xcountry skiing only; $970 for 3 day xcountry skiing plus 2 day biathlon; $1210 for 3 day xcountry plus 3 day biathlon; $1045 for 4 day xcountry skiing only; $1540 for 4 day xcountry skiing plus 3 day biathlon to accommodate families and will be communicated via Coach Ulf s blog. Youth Racing Equipment: We require that all athletes have both classic and skate skis. In the later stages of the program, athletes use separate race and training skis. Specific classic and skate poles and boots are required. Ski walking poles. Rock skis are useful for early and late season training as well. *Please Note: Racing, camp and wax fees are calculated and charged separately. It is the expectation that parents help wax skies for races/events. All participants are required to hold ENSC membership

10 Adult Racing/Development (19+): Adult Racing (19+): Adult Racing 2 day: Adult Racing 2 day is for adults ages 19+. Intermediate classic and skate skiing abilities and good fitness level are required. Athletes will receive technique instruction for both skating and classic skiing. Participants are divided into training groups based on skill and fitness. Skiers have the opportunity to participate in intra club races, loppets, and Alberta Cup races. Coaching support is available to help you achieve a competitive level of performance and race at a Provincial level or higher. As a group you will decide upon your focus races for the season. Eligibility: Intermediate classic and skate skiing abilities and good fitness level. Age Range: 19+ years Season: Sept. 16, 2014 end of snow (late March 2015) Dryland training Sept. 16, 2014 until snow arrives. Schedule: Tuesdays 6:30 8:00pm; Saturdays 9:30 11:30am; Cost: 2014/15 Season is $522 for 2 day xcountry skiing only; $990 for 2 day xcountry skiing plus 2 day biathlon; $1224 for 2 day x country plus 3 day biathlon. to accommodate families and will be communicated via Coach Ulf s blog. *Please Note: Racing, camp and wax fees are calculated and charged separately. It is the expectation that parents help wax skies for races/events. All participants are required to hold ENSC membership Adult Racing 3 day: Our Adult Racing 3 day is for adults 19+. Advanced classic and skate skiing abilities and excellent fitness level are required. Athletes will receive technique instruction for both skating and classic skiing. Participants are divided into training groups based on skill and fitness. Skiers have the opportunity to participate in intra club races, loppets, and Alberta Cup races. Coaching support is available to help you achieve a competitive level of performance and race at a Provincial level or higher. As a group you will decide upon your focus races for the season. Eligibility: Advanced classic and skate skiing abilities and excellent fitness level. Age Range: 19+ years Season: Sept. 16, 2014 end of snow (late March 2015) Dryland training Sept. 16, 2014 until snow arrives. Schedule: Tuesdays & Thursdays 6:30 8:00pm; Saturdays 9:30 11:30am; Cost: 2014/15 Season is $780 for 3 day xcountry skiing only; $1248 for 3 day xcountry skiing plus 2 day biathlon; $1482 for 3 day xcountry plus 3 day biathlon.

11 to accommodate families and will be communicated via Coach Ulf s blog. *Please Note: Racing, camp and wax fees are calculated and charged separately. All participants are required to hold ENSC membership Adult Development 2 day Our Adult Development program is for adults aged 19+, and is geared to skiers with basic ski skills who would like to improve their fitness and skill level. Athletes will receive technique instruction for both classic and skate skiing. Focus is on fundamental technique development with skate skiing focused on upgrading beginner ability. There is also a fitness component to this program, including both dryland and on snow fitness elements. Skiers have the opportunity to participate in intra club races, loppets, and Alberta Cup races if desired. Coaching support is available to help you improve your technique and performance. Eligibility: Intermediate classic skiing ability and fitness level (limited skate skiing experience) Age Range: 19+ years Season: Sept.16, 2014 end of March 2015 (just before Spring Break) Dryland training Sept until snow arrives. Schedule: Tuesdays 6:30 8:00pm; Saturdays 9:30 11:30am; Cost: 2014/15 Season is $522 for 2 day xcountry skiing only; $990 for 2 day xcountry skiing plus 2 day biathlon, $1224 for 2 day xcountry plus 3 day biathlon. to accommodate families and will be communicated via Coach Ulf s blog. *Please Note: Racing, camp and wax fees are calculated and charged separately. It is the expectation that parents help wax skies for races/events. All participants are required to hold ENSC membership. Adult Programs Equipment: We require that all Adult program group members have both classic and skate skis, separate classic and skate poles and possibly boots (may be combi boots). Ski walking poles. Consider acquiring rock skis for early and late season training.

12 Summer Programs: Standard Program: The standard summer program is part of a year round training program aimed at skiers in Youth and Adult Racing programs who race competitively in Alberta Cups or Calforex Cups, at a minimum, with participation in Westerns or Nationals possible. Athletes must have sufficient fitness to fit in with the group. Individual athlete eligibility will be assessed by the Head Coach. Athletes interested in the Summer Dryland Training Standard Program must apply to the Head Coach (Ulf Kleppe at kleppeu@gmail.com) who will confirm athlete eligibility. The program will be coached by ENSC Head Coach Ulf Kleppe, with some sessions coached by other coaches as necessary. The program runs from May 1 st to the end of August. Eligibility: As assessed by Head Coach Ulf Kleppe Season: May 1 st end of August Schedule: 4 sessions per week, Tues/Thurs evenings, Sat mornings and Sunday mornings Cost: 2014/15 $500 for full 4 month season; $300 for May June or $300 for July August only. Athletes who choose to attend only 1 3 sessions per week will have no fee reduction. Locations: Will vary, usually in the river valley and Goldbar, and will be communicated via Coach Ulf s blog. Alternate Program: The program is for skiers not ready for the intensity of the Standard Summer Program but would like to improve their fitness, speed and skills over the summer. Individual athlete eligibility will be assessed by the Head Coach. Athletes interested in the Summer Dryland Training Alternate Program must apply to the Head Coach (Ulf Kleppe at kleppeu@gmail.com) who will confirm athlete eligibility. The program will be coached by ENSC Head Biathlon Coach Alan Ball two sessions per week. The group will train at the same time as the Standard Program, following the program set out by ENSC Head Coach Ulf Kleppe and with some activities run in conjunction with the Standard Program. The amount of roller skiing in the Alternate Program will be determined by coaches Alan Ball and Ulf Kleppe based on the skill level of the participants. Eligibility: As assessed by Head Coach Ulf Kleppe Season: May 1 st end of August Schedule: 3 sessions per week, Tues/Thurs. evenings, Sat. mornings Cost: 2014/15 $375 for full 4 month season; $225 for May June or $225 for July August only. Athletes who choose to attend only 1 2 sessions per week will have no fee reduction. Locations: Will vary, usually in the river valley, and will be communicated via Coach Ulf s blog. Summer Equipment: Summer Dryland Training Program athletes may require both classic and skate roller skis, along with classic and skate length ski poles. The need for roller skis will be determined and communicated by coaches Alan Ball and Ulf Kleppe in May. Roller skis can be rented from Edmonton Nordic for a cost of $50/pair for the summer (damage deposit extra). When roller skiing, summer dryland training athletes must also wear a bicycle helmet for safety. All participants are required to wear helmets and the program s neon training t shirt (or clothing of similar visibility) at all times when roller skiing.

13 Youth Learn to Ski: A new program which allows pre teens who have never skied to learn and enjoy cross country skiing. Many kids do not have an opportunity to explore the fun of cross country skiing until they are in the pre teen age group. In order to give them a chance to learn, and in a group of similar age, we introduced a program which runs for 10 weeks on Sunday afternoons just for them. Make sure you are quick off the mark this fall when the program opens up for registration! Eligibility: Novice cross country skiers with our without athletic ability in other sports Age Range: 9 13 Season: When snow starts end of March 2015 (just before Spring Break) (no dryland component) Schedule: Sundays 1:30 to 3:00 for 10 weeks Cost: 2014/15 Season is $70. Locations: On snow usually at Goldbar. Sessions are usually run at the same location as all other ENSC training groups to accommodate families. Equipment needed: see requirements for classic skies in Jackrabbits program. Contact Jacquelyn VandenBorn remkojac@telus.net for questions about program.