What you need for practice:
Pre-workout snack and drink - Workouts will be demanding, so make sure to have a light snack right after school (granola bar, nuts, fruit, etc.) to have energy!
Watch with Chrono time feature for interval workouts.
Water bottle carrier for all workouts (we will be going to French park and roller skiing in neighborhoods so bring water.
Running shoes, bounding/classic poles( shoulder/armpit length (we have extra in the wax room if you do not have your own).
On snow, you will want classic poles to be shoulder length.
Make sure to bring shorts/shirts for indoor circuit workouts along with long workout pants/shirts and a wind jacket for daily outdoor sessions. We WILL train in the rain so be prepared! As it gets colder bring hats, gloves and buffs.
Those who are rollerskiing can bring in their rollerskis, skate/classic poles with road tips, helmet and drink water belt. Rollerskiing is for those who have some prior experience and is not for beginner skiers. , snack - very important to feed your muscles with some protein and carbohydrates within 20 minutes of the workout. Bring an extra granola bar, fruit, nuts etc.
On Snow Ski Equipment: Skate ski, skate poles (nose height), combi boot or skate boot Classic ski, classic poles (shoulder height), combi boot or classic boot
How to get a proper fit for Nordic Skis
You can find a handout called Fitting for Skate and Classic Skis in the Documents section of the website, under "Equipment". You must be logged in to access this document.
Recommended Nordic Ski Wear
Here's a link to a spreadsheet explaining recommended ski wear for different temperature ranges.
RECOMMENDED NORDIC CLOTHING
Start with a base layer of long underwear, both top and bottom. Polypropylene, capilene and non-itchy wool all work well - they wick moisture away from your body to keep you warmer.
Slip on either synthetic-material socks or wool socks.
Put on a wind proof water wicking jacket and pants. You'll notice many nordic skiers prefer form- fitting tights instead of pants. Team jackets will be available to order.
Choose a hat and wear it. Most of your body heat is lost through your head.
Grab a pair of waterproof gloves or mittens on colder days.
Wear eye protection. Most nordic skiers choose sunglasses, but goggles are a perfectly good option too.
More Clothing Tips
Clothing for cross country skiing is versatile. You can use tights and windbreakers made for skiing, bicycling, or jogging. Ski shops carry stylish functional materials, but you can supplement specialized garments by raiding your closet for sweaters, long johns, hats, and mittens.
Conventional cold weather clothing like bulky parkas isn't suited to cross country skiing, as it constricts movement and generates excessive body heat. The trick is to retain warmth while allowing perspiration to evaporate. You get this by layering clothing to adjust heat loss to pace, terrain, temperature, and wind speed.
Wearing several light articles of clothing - for instance, polypropylene or similar underwear and synthetic fleece overpants plus windpants, with a wool or fleece zip sweater and a wind-resistant jacket - allows you to trap warm air in pockets of space. In most conditions, wear just one or two insulating layers, depending on the weather and the kind of skiing.
A lot of synthetic fabrics have the ability to wick moisture away from the skin and onto the next layer. In turn, the middle insulating layer should be quick-drying or wicking as well, so moisture ends up as close to the outside as possible. (Moisture and cold air aren't a happy mixture.) If underclothes are wet and your skin is clammy, there's an increased chance of hypothermia (a lowering of the body's core temperature). Cotton acts like a moisture sponge and accelerates chilling, so jeans definitely aren't recommended.
Aside from buying warm, comfortable, breathable boots, the best thing for your feet is layering, too. Try wearing thin polypropylene liners under a pair of wool or wool-blend socks. If your toes are susceptible to cold, resist the temptation to put on too many socks - you'll only restrict circulation, making your feet colder.
Mittens are best if you're prone to cold hands, since they allow fingers to share body heat. Gloves are better for precise ski pole control. For chilly weather, look for gloves with leather/synthetic palms, a long gauntlet at the wrist, and a light lining; in warmer conditions, critters a lot like handball gloves can be fine. Don't use too heavy a pair or they'll be sweat-soaked in the first kilometer.
Ski Swaps, Stores, Events
The following are local events and stores. We don't recommend or endorse any store or swap over another. You may also be able to find used equipment at used sporting goods stores or Craigslist, as long as you know what to look for. Contact a coach or an experienced skier for help with equipment.
Ski Gear and Swap Info
Pioneer Midwest- Osseo
Ski Swap Usually 3rd week in November
Trade-in/Trade-up info: https://www.pioneermidwest.com/resources/high-school-and-jr-skier-resources/high-school-junior-trade-in-trade-up-program/
Gear West- Long Lake:
Gear West has built a dedicated High School Nordic Guide on their website. The guide contains videos with information they would ordinarily cover in-person at meetings. For example, the fit and sizing of skis, boots, bindings, and poles, the importance of proper dress, the basics of wax, plus favorite accessories that round out a fun skiing experience.
Other important items:
Entry Level skate-only packages start at ~$335 – this includes skate skis, bindings, poles, and a combi-boot.
With classic skis, bindings and poles at two pair packages start at $540
Gear West usually hosts a ski swap 2nd week in November
See the Skinnyski.com Gear page for more information on sales and swaps.
Ask for the high school package deal at all the ski stores.
Finnsisu: 2436 Larpenteur Avenue, Lauderdale. 651-645-2443
Gear West 1786 W Wayzata Blvd, Long Lake, MN 55356 (952) 473-0377
Hoigaards 5425 Excelsior Boulevard, St. Louis Park, MN 55426 (952) 929-1351.
Pioneer Midwest Ski and Board: 415 County Road 81, Osseo. 763-420-8981
Rollerski purchase tips and local shop rental program links:
Pioneer Midwest Rollerski - Hjul Skate Rollerski $225 with binding!
Pursuit Rollerski Flex Skate RollerskiShop.com