- Age group: 8th - 12th graders
- Goal: Provide quality technique instruction in both classic and skate skiing, while encouraging good sport ethics, healthy competition, and celebrating the joy of skiing. Racing is encouraged but not required.
- Practices: Seniors meet four times weekly (Tuesdays, Wednesdays & Thursdays 3:45 - 5pm, Saturdays 10 - 11:30am), starting December 7th, 2020. We will ski until we run out of snow. Optional fall training starts in November.
- Registration Fee: $325
- Contact: Nancy Bywater
All Ski Team members need to have a LWSC season pass. They are on sale now, and prices will go up at the end of October.
Seniors meet on Tuesdays, Wednesdays and Thursdays at 3:45-5pm and Saturdays at 10-11:30am. End times are somewhat variable depending on available light. Practices during school holidays may be canceled or held at different times. In rare instances practice sessions are moved to a different location or canceled last minute due to poor conditions or inclement weather. We do what we can to minimize these situations and will communicate any changes to the schedule or cancellations as soon as possible.
The practice locations will vary between the three ski venues in Leavenworth: Icicle River Trails, Ski Hill, and the Golf Course. There is optional fall training, but generally the season starts in December and ends mid-February. Sometimes sessions are canceled due to poor conditions.
Skiers are placed in peer groups based on age and skill level. We have a group of talented, dedicated and fun-loving coaches who will help you skier to gain new skills, feel confident in their abilities, and have a great time while doing it.
The majority of Seniors will have had some experience on skis (Nordic or Alpine), but it is absolutely not required. We welcome all who want to join.
Weekly program updates will be available on this webpage under the 'Weekly Updates' tab. The calendar will be updated as well, and links to all of the information will be sent weekly via a Ski Team Newsletter.
Entirely Optional. There are three races held in Leavenworth annually (Skirennen, Kick your Sticks and Bakke Cup). Skiers are encouraged to compete, and a few of these events will take the place of normal practices. There are additional weekends during the season when some coaches and team members will attend other regional races. We will do our best to have coaches available in town for those skiers who are not attending races.
At race events, the Senior racers will compete by age and gender brackets against skiers from all over the Northwest. If skiers choose to race, they will represent the LWSC Junior Nordic Team. Coaches and parents will be present as a support network to aid skiers in registration/ bib collection/ warm ups/ etc.
Parent help is important and very much appreciated. There will be volunteer opportunities announced periodically; most notably we will need parent help with the three local races mentioned above.
Take advantage of Arlberg's Team Night!
Nordic Night: Friday, October 18th
25 N. Wenatchee Ave
use the alley entrance - the front doors will be locked
You may be in denial, but it's already time to start thinking about getting geared up.
If you would like to purchase new gear for your skier at Team Pricing (approximately wholesale), this is your chance.
There are two pairs of skis needed for each skier, classic and skate.
As for classic skis, those skiers who want to race need to have waxable classic skis or skin skis, not fish scales. Waxable classic skis have a smooth bottom & need wax to grip the snow. We will be waxing skis as a team before every classic practice, and at the races. This is a chance for youth and parents to learn proper waxing techniques. The skin skis work well in most conditions, so they are an option as well.
Skate skis have a smooth bottom and are designed to glide. Skate skis are usually a little shorter than classic skis.
The length of the skis really matters, and any sporting goods store that sells Nordic gear can help you find appropriately sized skis.
Your skier will need a pair of cross-country ski boots that are compatible with the bindings on their skis. If you don't get your skis and boots at the same time or from the same place, be sure to check that systems are the same. The two options are NNN and SNS (profil or pilot) - and unfortunately they don't work together. Some skiers will use a ‘combi’ boot, which is made to function well for both classic and skate, but for better performance (racing), you’d want to have a separate pair of boots for skate and classic.
They will need Nordic ski poles, which have a more ergonomic grip than alpine poles, are longer and have a triangular shaped basket. Classic ski poles should be long enough to fit snugly in the armpits when standing up nice and tall. Skate ski poles should be a bit longer, approximately chin to nose high.
Still have questions? email Nancy.
Arlberg Sports Haus and Der Sportsmann carry new gear, Arlberg Sports Haus does seasonal rentals and used gear is available via Craigslist, the LWSC facebook Buy & Sell page, your neighbor and the LWSC Gear Swap.
Registration Fees go towards purchasing training materials, subsidizing Team Apparel costs, paying our Junior Nordic Team Head Coaches, Devo and Senior Coaches and a portion of the Youth Program Director's wages.
FALL FOCUS: Since most of you are currently in a fall sport, below are guidelines to augment your current sport.
Cross Country Runners: With Cross Country, you will be already doing endurance and threshold workouts. If you are not doing core strengthening, or upper and lower body strengthening, see link below. 2x/week is recommended
- 1x/week roller ski: focus on double poling-start with warm up drill below. 1.0-1. 5 hrs. add 6 30 second bursts at Level 4 with 4’ recovery
- If time, do a 1.0 hr. skate ski Level 2 warm up X 15’ ; (10 second burst f/b 4’ level 2) X 6 , then Level 2
- Or just set up some cones and spend 15” doing agility with roller skis when you have a short amount of time.
SOCCER PLAYERS: You are getting strength, agility and bursts..but let’s get some aerobic endurance added in.
- 1x/week: Roller ski 1.0-1.5 hrs. Double pole warm up as per link, then classic or skate; First 10’ technique drill as above; 15” Level 2; 5’ Level 3 X 4’ Level 1 X 3, Level 2 to finish
- 1x/week: Level 2 1 hr. –focus on body position, weight shift.
- ALL: focused breathing every night before bed!!! (can do in bed) Lie in bed. Relax..breathe in focus on filling your rib cage like a balloon from the bottom up, it should expand in all directions… as you do this focus on relaxing shoulders and neck, also back. Breathe like this for 5-10”, it should really help you to relax.
Estimate of recovery time for training activities
- Aerobic Endurance-Level 1-2-4-12 hrs
- Extensive Endurance Level 3-4-(threshold training)-24-30 hours
- Anaerobic intensity- Level 4+: (VO2 Max)36-48 hrs
- Aerobic speed and power (speed)-40-60 hrs
- Strength training 48-72 hours
REMEMBER: eat within 30" of your workout! Chocolate milk, or something with carbohydrates and protein, plenty of fluids too!! Get plenty of rest and and sleep. If you are feeling sluggish take a day off!!