Herky Nordic
Established 1983
Established 1983
Parents: looking for gift ideas?!
Top Ten Gifts for skiers
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Some essential clothing ideas
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Info for buying (snow) skis
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The topic of rental equipment will come up in the next week or two. This equipment is distributed to first-year skiers first. Second year skiers and older need to start acquiring their own equipment.
Week 2 Schedule!
Monday, November 19th: Practice 4:00 - 6:00 PM - Meet in the commons area at the high school
All: **PICTURES**
45-60 minute easy run afterwards
Stretch and Core as a team.
Tuesday: Practice 4:00 - 6:00 PM - Meet at the ski trailer behind high school.
1st years: Skate roller skis, continue to work on skating around the small lake.
2+ skiers: Long skate ski - you should be ready to ski at 4:00 and going for the full 2 hours of continuous skiing.
Please start bringing water to practice if you have a pack you can carry a water bottle with you.
Wednesday: Practice 4:00 - 6:00 PM - Meet at the ski trailer behind high school.
1st years: Skate roller skis.
2+ skiers: Skate skis, V2 technique work.
5:45 Core/Stretch as a team.
Thursday: **NO WEIGHT ROOM** **NO ORGANIZED PRACTICE**
Long workout (preferably before Thanksgiving feast) 2+ hours: bike, run, or classic roller ski or something else of your choice.
Stretch afterwards!
Also, a 15-20 minute walk in the evening after the big feast.
Friday: **NO ORGANIZED PRACTICE**
Speed work-out: 20 minute warm-up, three(3) 7-minute intervals at a level 3 with 5-minute rests in between, bike, run, or roller ski. 20-30 minute Cool-down
Stretch afterwards!
Saturday: **NO ORGANIZED PRACTICE**
Easy workout, 45min to 1hr , run, roller ski, or bike. Stretch and Core
Monday, November 19th: Practice 4:00 - 6:00 PM - Meet in the commons area at the high school
All: **PICTURES**
45-60 minute easy run afterwards
Stretch and Core as a team.
Tuesday: Practice 4:00 - 6:00 PM - Meet at the ski trailer behind high school.
1st years: Skate roller skis, continue to work on skating around the small lake.
2+ skiers: Long skate ski - you should be ready to ski at 4:00 and going for the full 2 hours of continuous skiing.
Please start bringing water to practice if you have a pack you can carry a water bottle with you.
Wednesday: Practice 4:00 - 6:00 PM - Meet at the ski trailer behind high school.
1st years: Skate roller skis.
2+ skiers: Skate skis, V2 technique work.
5:45 Core/Stretch as a team.
Thursday: **NO WEIGHT ROOM** **NO ORGANIZED PRACTICE**
Long workout (preferably before Thanksgiving feast) 2+ hours: bike, run, or classic roller ski or something else of your choice.
Stretch afterwards!
Also, a 15-20 minute walk in the evening after the big feast.
Friday: **NO ORGANIZED PRACTICE**
Speed work-out: 20 minute warm-up, three(3) 7-minute intervals at a level 3 with 5-minute rests in between, bike, run, or roller ski. 20-30 minute Cool-down
Stretch afterwards!
Saturday: **NO ORGANIZED PRACTICE**
Easy workout, 45min to 1hr , run, roller ski, or bike. Stretch and Core
Great video on mental prep from US Ski Team Member Sadie Bjornsen:
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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