NORDIC HANDBOOK 2018-2019
October 5, 2018 Dear Bend Endurance Academy Nordic Families, Welcome to the 2019 ski season! The following pages include important dates, equipment details, transportation plans and all the information you need for a successful winter of skiing with BEA. We have some new exciting happenings at the Academy: A New Nordic Program Director, Greg Rhodes PhD. Greg comes to BEA and the Bend, OR community from Minnesota via Colorado. Greg has experience ranging from being a NCAA Cross-country skier, a professional snowsports instructor, junior and masters Nordic skiing coach in Minnesota, and a PhD in Exercise Physiology focused on Elite Athlete development. Continuation of past programs as well as expanded program offerings! All of our programs have updated to allow for more skiers, more schools and better community service. We have new strength offerings for older skiers, a new Youth Trail Kids Program, and new programs for adult skiers. You can find all our programs and more at: www.bendenduranceacademy.org Complete program schedules, details and information for Nordic as well as our other programs; Cycling and Climbing Online Enrollment and Account Management A Calendar including daily technique, updates and events Newsletters and Academy happenings! Below you will find some important dates. We hope you make it! The information night is usually quite helpful in addressing specific needs, answering questions and providing a general overview of how our Youth and De elop e t progra s operate. If ou a t ake it, we understand! Please call our Nordic Director, Greg Rhodes at 612.599.8004 or e-mail her at Greg@BendEnduranceAcademy.org if you have any questions, comments or concerns! We are here to help all our families have a successful winter with BEA! We are looking forward to a wonderful season of skiing and adventure with everyone. Start your snow dances so we can be out skiing as soon as possible. Thank you for the warm welcomes I have received in my short ti e here i Be d a d I a t ait to eet more skiers and Bend Endurance Academy families. Sincerely, Greg Rhodes PhD.
Important Dates NORDIC PROGRAM IMPORTANT CALENDAR DATES: Meissner Nordic Trail Maintenance Days October 13 & 20 We are lucky to have great Nordic ski trails available to us all winter, however Nordic trails need some fall cleaning to prepare for the coming snow. We and Bend Endurance Academy will be volunteering to help Meissner Nordic with their trail maintenance days. Please join us at the Meissner Sno-park at 9am on October 13 th and 20 th ready to do outdoor manual labor to get the ski trails ready for the winter. For more information see the Meissner Nordic website for details: (https://meissnernordic.org/events/meissner-trail-maintenance-10-13-2018/) Nordic Information Night - October 15 Youth Club/Afterschool: 6:30 PM 7:15 PM @ Bend Endurance Academy Office Comp/Devo/HS Skiers: 7:30 PM 8:30 PM @ Bend Endurance Academy Office Agenda: Meet coaches, introduce program structure, outline equipment needs, discuss transportation plan, hear a out hat s e, re ie progra resour es, Q&A! Team Buy Night at WebSkis/WebCycles October 18 5:30 8:00 PM @ WebSkis (157 NW Franklin Ave, Bend, OR 97703) Team special pricing and expert sales staff and ski company reps available to help athletes get the best equipment for the coming ski season. Winter Equipment Check Out - October 22 & November 5 6:00 PM - 8:00 PM @ Bend Endurance Academy All enrolled BEA skiers invited - PLEASE BRING YOUR SKIER! Our select inventory of loaner gear is available for check out. This year we will charge a small fee ($20-$30) for the season to help us better maintain the equipment for future skiers to use! Equipment is offered on a first come, first serve basis. While we don't have enough gear to outfit every skier, we do our best to help as many families as possible. Have gear to donate? Bring it on in and help us keep the startup cost low for another family! BEA Nordic All-Ski March 3 We will celebrate the end of a great winter/start of spring with an all Academy ski day. This will be open to all BEA skiers and families (Comp, Devo, HS, Youth, Afterschool, Montessori, Mini Nordies, Masters, etc.) and their families. There ill e group skis, ga es, ra es, re og itio of our skiers goi g to Ju ior Natio als, a d fu.
Program Information HOLIDAY SPECIFICS: No BEA practices on 12/24, 12/25, 12/31, and 1/1. All programs. Happy Holidays to our families and coaches! COMPETITION TEAM (U16, U18, & U20): The Comp Team is designed for U16+ (YOB, 2004 1999) athletes that are looking to train for specific competitions with a focus on racing the Junior National Qualifying (JNQs) in the Pacific Northwest. All training sessions will be part of an annual training plan focused around the development of athletes to peak for all JNQs and eventually at Junior Nationals in March. Athletes will receive a season long overview of the training as well as weekly training plans. Athletes have the option of meeting with the Head Coach to establish personal goals and regular evaluation of their progress towards their individual goals. Comp Team will have on average 5 on-snow training sessions per week from December 3 rd March 3 rd. (After school pickup at select schools will be offered on Tuesday, Wednesday, Thursday, and Friday.) ALL COMP TEAM MEMBERS ARE REQUIRED TO HAVE A CURRENT MT. BACHELOR NORDIC PASS. EACH SKIER IS RESPONSIBLE FOR OBTAINING YOUR OWN PASS. NO PASS = LIMITED TRAINING TO ONLY DAYS AT MEISSNERS Camps: West Yellowstone Thanksgiving Camp: November 17 th November 24 th. Holiday Mini-Camp: December 27 th 30 th. JNQ Trips: (each trip will have individual costs dependent on travel distance and accommodations) JNQ #1: December 15 th & 16 th, Mt. Bachelor (no accommodations or transportation) JNQ #2: January 17 th January 21 st, Solder Hollow, Heber City, UT JNQ #3: February 1 st February 3 rd, Methow Valley, WA JNQ #4: February 16 th 18 th, Spokane, WA Junior Nationals: March 9 th March 16 th, Anchorage, AK DEVELOPMENT TEAM (U14 & 16): The Devo Team is designed for athletes ages 11-15 (YOB, 2003 2006) looking to two days per week. The Devo Team is designed to close the gap between our Youth programs and the BEA Comp Team. Training sessions will focus on technique development, agility, fitness, and fun. Skiers will increase their skiing ability and enjoyment of being outside in the winter. We encourage athletes to participate in multiple sports (i.e. mountain biking, rock climbing, cross-country running, soccer, volleyball, ultimate, etc.), a d ith their s hool s Nordi ski tea, so our team practice and camps are scheduled to allow for participation in other sports/teams. Devo Team Sessions will be held on Wednesday, Saturday, and Sundays from December 3 rd to March 3 rd. (After school pickup at select schools will be offered on Wednesday.) Development Team runs Wed/Sat/Sun from December 3 rd March 3 rd All Devo Team Members are invited to accompany BEA at all JNQ race trips, local races, and local camps. Holiday Camp for Comp/Devo/HS Team: December 27-30 ALL DEVO TEAM MEMBERS ARE ENCOURAGED TO HAVE A CURRENT MT. BACHELOR NORDIC PASS. EACH SKIER IS RESPONSIBLE FOR OBTAINING YOUR OWN PASS. NO Mt. Bachelor PASS = TRAINING ONLY ON DAYS AT MEISSNERS HIGH SCHOOL PROGRAM (HS: Freshman through Seniors) Our High School Program is designed to offer an opportunity for high school aged athletes to ski with other athletes similar in age, but not be as focused on a training program built to peak for JNQ races and Junior Nationals. This is perfect for skiers that are participating in OHS Ski races or athletes that normally participate in other endurance sports
such as mountain biking (NICA, OBRA, etc.), cycle-cross, cross-country running, soccer, etc. to get professional coaching on technique and have fun outside during the winter months. There are two options for High School athletes to choose from: 3-days / week HS Team: (Tuesday, Wednesday, and Saturday; Dec. 3 rd March 3 rd ). This program is best for HS athletes that are part of their school Nordic Ski Team and are looking for additional training. (Both Classic and Skate equipment needed) HS Rec Team: (Thursday and Saturday; Jan. 7 th March 3 rd ). This is a new program from the 2018/2019 winter. This program is designed for athletes that participate in cycling or other sports to experience Nordic skiing in a fun and encouraging environment of their peers. We will focus on developing efficient ski technique, developing new skills, and having fun outdoors during the winter. (Skate equipment required. Optional classic skiing days will happen if demand is high and equipment will be provided for those days) ALL HS PROGRAM SKIERS ARE ENCOURAGE TO HAVE A CURRENT MT. BACHELOR NORDIC PASS. EACH SKIER IS RESPONSIBLE FOR OBTAINING YOUR OWN PASS. NO Mt. Bachelor PASS = TRAINING ONLY ON DAYS AT MEISSNERS YOUTH CLUB PROGRAM (U8, U10, U12): (WEEKENDS) Our youth programs are our most popular offerings and our most high energy! BEA Youth Club is a fun-focused program that introduces young skiers ages 7-11 to the basics of cross-country skiing and the joys of winter. This year, expect to see your skier make noticeable strides as e e restru tured our oa hes trai i g a d reated e, e iti g pra ti e pla s to better help our youth participants make and see their progress! Participants will learn both classic and skate technique through ski games, skill exercises and skiing adventures from an enthusiastic, experienced, and professionally trained group of coaches. As skiers improve throughout the season we enjoy challenging Youth Club members with longer skis and tours to all of the secret spots around the Meissner trail system. Skiers are paired with friends, by ability or desire or even by favorite coach. We make it work! This year we will offer two 4-week sessions. This will allow families sign-up for a short time commitment if they desire, or sign-up for back-to-back sessions and get a full 8-weeks of skiing this winter. Youth Club runs Saturday/Sunday from January 5 th February 24 th Session #1: January 5 th 27 th Session #2: February 2 nd 24 th o Weekend Youth Club is both Skate and Classic techniques ALL Youth Club PROGRAM SKIERS ARE ENCOURAGE TO HAVE A CURRENT MT. BACHELOR NORDIC PASS. EACH SKIER IS RESPONSIBLE FOR OBTAINING YOUR OWN PASS. NO Mt. Bachelor PASS = TRAINING ONLY ON DAYS AT MEISSNERS
AFTERSCHOOL YOUTH PROGRAM (U8, U10, U12): (WEDNESDAY AFTERSCHOOL) BEA Nordic staff is excited to offer another year of Wednesday After School Nordic. This program is designed for elementary school aged children (ages 7-11) who may have little or no experience with Nordic skiing. Participants will learn the basics of ski technique from our enthusiastic, experienced and professionally trained group of coaches. The goal of the program is to get kids outside and moving in a winter environment. Skiers are paired with friends, ability/desire, or even favorite coach. We make it work. We will provide pick-up options for the following schools: Amity Creek Elementary High Lakes Elementary Highland Elementary Juniper Elementary Miller Elementary Westside Village Magnet School Transportation from school to Meissner Sno-Park and back to town is provided. We will return to the Bend Endurance Academy Office (442 NE 3rd St) for skier pick-up between 5:15 5:30 pm every Wednesday. This year we will offer two 4-week sessions. This will allow families sign-up for a short time commitment if they desire, or sign-up for back-to-back sessions and get a full 8-weeks of skiing this winter. Youth Afterschool runs Wednesdays from January 9 th February 27 th Session #1: January 9 th 30 th Session #2: February 6 th 27 th o Youth After School is Classic technique only MINI NORDIES SPECIFICS (U4, U6): (SUNDAYS) Mini Nordies inspires our youngest skiers (ages 4-6) to slide, play, fall and roll around in the snow setting the stage for exploration, comfortability with winter and early childhood motor development. The class sizes are small, and the focus is on having fun in the snow with new friends! Mini Nordies runs Sundays from January 6 th February 24 th : 11:30 am 12:30pm. Meeting at Meissner Sno-Park Session 1: January 6 th January 27 th Session 2: February 3 rd February 24 th PLANNING FOR SKIING EQUIPMENT: If you are new to skiing, check out our equipment guide in this handbook to get started. Special discounts at local retailers for BEA families are posted on the Nordic page of our website. BEA Loaner Gear - We have a select number of skis, boots and poles on loan for the winter. Our inventory is growing but we cannot outfit every skier. Our goal is to help new families transition smoothly into the sport. This year we will charge a small fee ($20-$30) to help us maintain our fleet and purchase more gear for future BEA Nordic families to use. If you have gear that your child has outgrown bring it along to Nordic Family Meeting on October 15. You can donate it to the Academy or sell it to a new skier! At the end of the year, if you have borrowed equipment from BEA, please return it promptly so we can maintain it and get it ready for the next family.
NORDIC GEAR GUIDE: Clothing and equipment choices can make or break a skiing experience for any skier. Here are some guidelines: Layer Up! Layers of synthetic clothing will help keep you dry, warm and happy. Never wear cotton while skiing. Cotton is only appropriate for changing into after practice. Winter Essentials: Make sure your backpack is big enough to fit all of your schoolwork and ski gear each day! In addition to your training clothes, boots, skies and poles you will need plenty of snacks, an extra water bottle and dry clothes for after practice. Please clearly label all of your gear with your name in permanent marker. Tips for Success: Wear your water belt every day. Look for ski poles with Velcro straps and small plastic baskets. Boots are the most important part of your equipment - make sure they fit like a running shoe and wear synthetic (non cotton) socks to avoid blisters. Depending on your ability level you may have both skate and lassi oots or a o i oot that ill ork for oth dis ipli es. Make sure our oots at h our i di gs - there are two types NNN and SNS - ask a coach if unsure! How long should your poles be? While standing in running shoes on concrete classic poles should reach your shoulder joint and skate poles should reach a point between your chin and the bottom of your nose. If you are growing quickly, you can cut your skate poles down to become classic poles! What NOT to Wear: Nordic skiers should avoid the items pictures above! Bulky gloves make hands sweat and then sweaty hands freeze. Use a mid-weight glove designed for Nordic skiing to keep your hands warm and dry. Camelbacks restrict shoulder movement, use a water belt instead. Goggles fog up, use sunglasses instead. Backcountry boots are not designed for track skiing- use a skate, classic or combi boot instead. Poles with a single strap do not stay attached to your hand; use a pole with a modern Velcro grip instead.
NORDIC GEAR GUIDE: SKATE Flex - Squeeze the bases together (scraped/brushed) with two hands. If the athlete can easily squish the skis together, they are too soft. If they cannot compress the skis much, they are too stiff. If they are able to close the skis together with a pretty good squeeze they are just about right. (Thanks to Goldilocks and the Three Bears for this testing method.) Ski length should be skier height. CLASSIC Flex - Use the Goldilocks method above to determine flex. But, use one hand instead of two. Ski length should be skier height plus 10 to 15cm. Kick Zone - Place skis (brushed and scraped) on a clean, flat table. Have the skier stand on the bindings and balance their weight equally on both skis. Slide a business card between the table and ski and mark where the card stops: top and bottom. Then do the same with 100% of the skier s weight on one ski at a time. On a good fitting pair of skis, the card will slide approximately 16-22 inches from the heel plate to the tip of the ski. You will have 4 marks on your ski. The actual kick zone (from top to bottom) is the second mark and half way between the third and fourth mark. By age 12, we recommend skiers have two pairs of skis, skate and classic. If you are looking for used skis- keep these guidelines in mind: COMBI SKIS They are appropriate for ages 7-11 or skiers who weight under 80 pounds. The skis should be about as tall as the person skiing on them. For ages 7-11, waxless (fish scale) skis are acceptable for classic days. If you chose to use waxable classic skis you MUST clean off the kick wax before the next skate practice! Combi skis are designed for BOTH skate and classic technique. WAX The items pictured above are good to have at home for waxing: plastic scraper, groove scraper, brush, base cleaner, fiberlene (an old towel or t shirt would work too), non-fluorinated wax, iron. Your coaches will help with waxing for both classic days and race days. You are responsible for coming to practice with skis that are clean; including glide wax scraped and brushed plus kick wax removed completely. Not sure? Ask your coaches for help and come to the clinic in December
NORDIC GEAR GUIDE: IMPORTANT REMINDER: Every BEA skier needs TWO pairs of ski ties! Please find ski ties exactly as pictured above. Local ski shops sell them or you can order the o li e. Please do ot use ski o es - keep it simple! Ski ties are a nifty little invention that keeps the sticky sides of your skis together and prevents da age to our skis a d our tea ates skis. Each day we will load our skis and poles into group bags. This makes our transition time o a d off of the s o speed a d effi ie t. The group ag s ste o l orks if everyone has their own set of ski ties for each pair of skis. Please do not become attached to your ski ties - you bring two - ou take t o. It s a fu process to see which ties you end up with at the end of the day - did you get a Biskup? How about a Rhodes or Whitelaw? Maybe you can get a Hill next week! The o u al ski ties/group ag is a great s ste - but, just like a team, it only works if everyone contributes! Please be a team player when it comes to ski ties!
NAVIGATING THE NORDIC WEBSITE The following pages contain all the details and workings of our Nordic programs! Our website is a family resource and is designed to help you and your child have a successful program. You ll fi d i porta t updates, trip schedules, calendars and a daily schedule all at the Bend Endurance Academy head to the Nordic page and look for the bright red side bar! THE NORDIC CALENDAR: kate or lassi today? From our homepage, choose Nordic in the top menu bar. The Nordic Calendar is listed in the red menu bar on the right side of the screen. The discipline will be listed as skate or lassi for ea h da. Comp, Devo and Youth do NOT follow the same technique so please make sure you are looking at the right program when you plan for practice! Be sure to dry out your boots after each practice and clean any kick wax (especially klister!) off of your skis before the next practice. Coa hes are here to help if ou are t sure hat to do! Parents can drop off skis at the Academy before practice at the BEA office by 12:45pm daily. SCHOOL PICK UP LOCATIONS AND PROCEDURE: From our homepage, choose Nordic in the top menu bar a d a igate to the hool Pi k Up Lo atio s utto o the red side ar. We ha e uploaded aps ith lo atio s for ea h s hool! Double check your child knows where to go after school! NEW for 2019 ALL parents must call the Nordic Director by 10AM day of program if their child will ot e atte di g BEA that day. More i for atio will e se t i ea h progra s Wel o e E-mail.
RACE DAYS (LOCAL): On selected weekends, one van will leave early (time TBD based on race start) to attend local races while the other van will leave at 8:30am for regularly scheduled practice. Your coaches will notify you via email about local race opportunities. Youth and Development skiers can decide what works best for them and their interests: race vs. practice. We strongly encourage each Devo skier to try racing once during the season and will often participate as a team! RACE TRIPS (WEEKENDS AWAY): Vans usually leave on Friday morning and return Sunday evening. Away races are appropriate starting as U14 skiers. Not sure? Ask your Coaches! A NOTE ON RACING: Our basic philosophy on racing when it comes to Youth and Development team skiers is pretty simple: Let the participant decide! A developing athlete may want to play in a snow bank one day and win a World Cup race the next- and that s ok- it s all part of the development process. Our racing goals revolve around building confidence both in and outside of sport, learning to work with a team and emphasizing the value of effort over performance. When there are local race opportunities, Academy coaches will email you the details- event, distance, departure time etc. and then, Youth or Development skiers/parents can decide what works best for them and their current interests. When there are race opportunities throughout the Northwest, Academy coaches will provide the details via email and on our website. Northwest races are appropriate for ages 12 and up. The trips are 3 days long- usually Friday to Sunday and cost approx. $250 (including transportation, lodging, food, wax and entry fees). Coaches will instruct you via email as to how to enroll for each trip. Coaches will contact you with complete details.
Alternate Transportation - Permission Slip For the 2018-2019 season, all participants not traveling to and from practice with the team must provide a signed copy of this permission slip to their head coach prior to practice. Feel free to use your own paper and include the below information. Thanks. On Date: My child(ren): Will be picked up at Meissner at by: (name of authorized person). Authorized person s cell phone number: Parent Signature: Parent cell phone number: