What are your goals?!
Use this page (Team Goals) to provide ideas for you!!
Week 3 Schedule
Another good week of practice! First year skiers did a fantastic job starting to learn skate skiing last week and varsity had fun climbing to the top of Homer Hill! Unfortunately no high school records fell as alumni Sam Young topped the hill first in 20:24. This week we will continue to focus on V2 technique and balance for the first years and varsity will focus on classic striding this week. Now that we are heading into December, we will be looking to transition our practices to St. Mary's starting next week. This week we will be still practicing out of the high school.
Monday, November 29th: Practice 4:00 - 6:00 PM at Winona Senior High
First year skiers: Skate skis, V2
Varsity skiers: Classic skis, no pole double poling and striding
5:45 Core/Stretch as a team
Tuesday: Weight Room - 7:00 AM at the high school
Practice 4:00-6:00 PM - Meet at ski shed
First year skiers: Skate roller skis
Varsity skiers: Classic skis, Speed Intervals - 35 minute warm up, 15 x 30 sec. L4/L5 pickups with 2 min rests in between, 20 minute cool down.
5:45 Stretch as a team
Wednesday: Practice 4:00-5:30pm - Meet behind school
Beginner skiers: Skate skis
Varsity skiers: Classic skis, no poling, technique work
5:15 Core/Stretch as a team
Thursday: Weight Room - 7:00 AM at the high school
Practice 4:00-6:00 PM - Meet at the ski shed behind the high school
First year skiers: Classic skis
Varsity skiers: Skate skis, Intervals- Multi pace intervals, 20 min. warm up, 2 x 8-10 min. intervals at L3 with 3-5 minute rests. Followed by 4x2 min. intervals at L4 with 2 min. rests, 20 min. cool down.
5:45 Stretch as a team
Friday: Practice 4:00-5:30pm
ALL: TBD
Saturday: All Practice 9:00-11:00 AM - Meet at Middle School
All: Classic skiing, striding on hills.
Week 4 Schedule
Monday, December 6th: Practice 4:00 - 6:00 PM at St. Mary's
Tuesday: Weight Room 7:00 AM at the high school.
Practice 4:00-6:00 PM - Meet at St. Mary's
Wednesday: Practice 4:00-5:30pm - Meet at St. Mary's
Beginner skiers: TBD
Varsity skiers: TBD
Thursday: Weight Room 7:00 AM
Practice 4:00-6:00 PM - Meet at St. Mary's
Friday: Practice 4:00-6:00pm - Meet at St. Mary's
Saturday: Practice 9:00-11:00 AM - at St. Mary's
Another good week of practice! First year skiers did a fantastic job starting to learn skate skiing last week and varsity had fun climbing to the top of Homer Hill! Unfortunately no high school records fell as alumni Sam Young topped the hill first in 20:24. This week we will continue to focus on V2 technique and balance for the first years and varsity will focus on classic striding this week. Now that we are heading into December, we will be looking to transition our practices to St. Mary's starting next week. This week we will be still practicing out of the high school.
Monday, November 29th: Practice 4:00 - 6:00 PM at Winona Senior High
First year skiers: Skate skis, V2
Varsity skiers: Classic skis, no pole double poling and striding
5:45 Core/Stretch as a team
Tuesday: Weight Room - 7:00 AM at the high school
Practice 4:00-6:00 PM - Meet at ski shed
First year skiers: Skate roller skis
Varsity skiers: Classic skis, Speed Intervals - 35 minute warm up, 15 x 30 sec. L4/L5 pickups with 2 min rests in between, 20 minute cool down.
5:45 Stretch as a team
Wednesday: Practice 4:00-5:30pm - Meet behind school
Beginner skiers: Skate skis
Varsity skiers: Classic skis, no poling, technique work
5:15 Core/Stretch as a team
Thursday: Weight Room - 7:00 AM at the high school
Practice 4:00-6:00 PM - Meet at the ski shed behind the high school
First year skiers: Classic skis
Varsity skiers: Skate skis, Intervals- Multi pace intervals, 20 min. warm up, 2 x 8-10 min. intervals at L3 with 3-5 minute rests. Followed by 4x2 min. intervals at L4 with 2 min. rests, 20 min. cool down.
5:45 Stretch as a team
Friday: Practice 4:00-5:30pm
ALL: TBD
Saturday: All Practice 9:00-11:00 AM - Meet at Middle School
All: Classic skiing, striding on hills.
Week 4 Schedule
Monday, December 6th: Practice 4:00 - 6:00 PM at St. Mary's
Tuesday: Weight Room 7:00 AM at the high school.
Practice 4:00-6:00 PM - Meet at St. Mary's
Wednesday: Practice 4:00-5:30pm - Meet at St. Mary's
Beginner skiers: TBD
Varsity skiers: TBD
Thursday: Weight Room 7:00 AM
Practice 4:00-6:00 PM - Meet at St. Mary's
Friday: Practice 4:00-6:00pm - Meet at St. Mary's
Saturday: Practice 9:00-11:00 AM - at St. Mary's
First Year Skiers Information
Check out numerous pages on this website to orient yourself before the start of Nordic ski season. There is information for both athletes and parents of first year skiers. There are pages introducing you to skiing, as well as others explaining the equipment, what to expect, and how to stay healthy. It's further out but even a Top 10 gift list for skiers.
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Returning skier? Great skate video belowThis video does a great job recapping the purpose of each skate motion. Remember the skating motions like gears on a bike: 1st gear is V1, 2nd gear is V2 and 3rd gear is V2 Alternate (aka Open Field).
Roller-skiing safety... Be safe out there eh?Want to know what's going on? Get on TEAM SNAP
Not on TeamSnap or don't get the weekly emails, contact coach here!
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Team Binding TransitionCurrent users of Salomon’s “Pilot” binding system are able to continue to use Pilot bindings. Moving forward though, if you purchase any new boots, you must purchase “NNN” or “Pro-link” compatible boots if you plan to continue to use team skis and/or roller-skis. If you have your own equipment (skis and roller-skis) then you are able to choose your own binding system.
Important note about NNN and Pro-Link: they are identical but manufactured by different companies. In other words, NNN boots fit in Pro-Link bindings and vice-versa.
This webpage talks about boots: skis, poles, boots information Boot buying guide: print-out |
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Winona Nordic roots:
You are part of a great tradition in Southern Minnesota. While we see the sun a tad bit longer than the rest of the state in the winter months, we are still a racing program. Check out your fellow skiers from Winona that have contributed to the Winona tradition since 1983!
CHAMPIONSHIPS
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Team - State Meet:
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Individual - State Meet:
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Team - Section 1 Meet:
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Individual - Section 1 Meet:
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Proud member of MSHSL and MSHSCA
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Minnesota State High School League
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Minnesota State High School Coaches Association
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