Join us for this Open House event.
Tuesday May 22, 2012
6:30pm-8:30pm
Wirth Chalet, Fireplace Room

Hear about expanded adult and youth programs, mentorship opportunities, upcoming facility improvements at Wirth, and what “the Loppet” really is anyway…

*Must be a member to attend.*  Renew your membership at the event and take home a memorable piece of Loppet swag.  Invite others to be a part of the new momentum that is cross-country skiing in Minneapolis.

Bryce Holte, Shatara Shorter and Ashanti Wright lift the tire wheel into action.

You’ve seen photos of runners crawling out of mud pits, jumping barricades, and rope swinging across rivers to cross the finish line? Adventure racing has been sweeping the running scene in recent years and the middle school coaches of the Nordic Ski Foundation decided to put their teams through this true test of grit and intelligence.

Allie Rykken, coach at Anwatin, planned the race and its various components for weeks. “We were looking to do something that the kids could train for,” said Rykken who meets with Anwatin skiers three times a week for summer practices. “Adventure races have different components so we used those parts as mini goals to focus our training on throughout the spring. They worked on their map reading (orienteering) skills and endurance in preparation for the race.”

Rykken, along with the coaches at Nellie Stone Johnson, crafted an event that demanded all types of intelligence and athletic ability- both dynamic movement, strength, balance, and most importantly – team work. Nellie Stone and Anwatin skiers combined to make teams of four with each member assuming a different leadership role: captain (keeper of the map), medic (in charge of the first aid kit), and nutritionist (responsible for the distribution of the granola bars). The race took teams nearly an hour and a half to complete.

The race launched with a mountain bike ride nearly two miles to the highest point in Wirth where the participants found their race bibs hidden on the path. From there they traveled in hot pursuit of one another- trying to complete eight stations located around the park. Stations required the athletes to: complete six continuous volleys across the net at the volley ball courts, do twenty pull ups and go down twenty slides as a team on the playground, fix a flat, frisbee toss into a bucket, maneuver a tractor tire around cones, answer trivia on skiing and mountain biking on the trail, and ultimately balance for five seconds as a team on the skeeder todder without touching the ground.

Arenzo Jones, Jonathon Ramirez, Muaj Xiong and Issac Sonquist celebrate after balacing on the Skeeder Todder for five seconds.

The balance act on the Skeeder Todder proved to be the most challenging. As the first team hopped aboard the glorified see saw, they tried to find (and avoid) the tipping point. “Calm down,” demanded Muaj Xiong as his teammates ran from one side to another in a frantic balancing act. Issac Sonquist had a more calibrated approach, “How much do you weigh?” he asked everyone. “Lightest people on the end!” In second place, team captain Shatara Shorter tried to calm her team down as they struggled to balance. “Come on guys,” she encouraged, “you’ve got to find some peace with yourselves!”

Let’s see how you would have done at adventure racing. What is the longest level ground skid? Ideas? Answer: 374 feet. “We had to ask the skidding question,” said coach Rykken. “These kids love to skid.”

Anwatin skier Liam Wulfman and his father David digging deep in the Bog.

Anyone who has wandered onto the Wirth trails this year has probably noticed a few bald spots in the park’s mighty green canopy.

It was one year ago that a spring tornado tore through Wirth Park. The storm downed over a thousand trees and ripped apart North Minneapolis homes. Ironically, the Nordic Ski Foundation had been out just weeks before planting young saplings on old ski trails, which escaped the storm unharmed. The Nordic Ski Foundation followed up this tree planting with another volunteer day to help North Minneapolis residents remove debris from their neighborhoods.

Ursula and Mila Beitz show their strength on the trails.

Last Tuesday, under threatening skies, volunteers from the Nordic Ski Foundation scurried into the forest on another tree planting mission. The Foundation planted 55 maples and birch. The idea is to provide a non-buckthorn understory to the park, beautify the space, and, at the same time, shut down old trails that are no longer used.  

Filling out the forest…

“It is funny to see the trails without snow,” said Anwatin skier Liam Wulfman who came to the planting with his father. The two of them were joined by seventeen others who enjoyed exercising their shoveling muscles which were severely underutilized this particular winter.

The team retreated back to the Loppet office before the storm hit for pizza and beverages. “Will shovel for Surly,” remarked volunteer Chris Davis.  Don’t worry if you missed this one, it will happen again….

ON FACEBOOK!

First ever Nordic Ski Foundation Facebook Fan Drive.

Get the latest information on events, give-aways and involvement opportunities. “Like” the Loppet’s Facebook page by Friday, May 4 to win one of twenty Nordic Ski Foundation prizes.

Prizes include:

• 30 minute training session with one of the Foundation’s great coaches
• A Complete set of all ten Loppet posters
• 2012 Tenth Anniversary Norwegian Ski Sweater Race Suit

…. and much more!

*All current and new fans are eligible to win.

Must become a fan by 3 p.m. Friday, May 4 – drawing to follow…
https://www.facebook.com/loppet

Foundation volunteers Jeff Richards, John Ritcher and Tamer Ritcher

Loppet Spring Tree Planting

Still lamenting the fact that you didn’t get to shovel as much as you wanted to this winter?  Wallow in your sorrows no longer!  The Nordic Ski Foundation is embarking on another year of tree plantings in Theodore Wirth Park.  

Last year the Foundation planted some 75 trees throughout the park.  Unfortunately, the tornado more than made up for the Foundation’s plantings . . .  This year the Foundation is planning to plant 100 trees.  Be part of making Wirth Park a better place. 

Tuesday, May 1 from 5 – 8 p.m.  Wirth Beach.  Bring work gloves, good shoes or boots, a spade, a wheel barrow and a good appetite – pizza afterwards.  Yummm! 

A great way to see your favorite trails and fellow skiers in the off-season!

*Sign up in advance with Ingrid at remak@cityoflakesloppet.com

 Click here to register.

Spring Training: April 30- June 2 (5 weeks)
Jump start your summer season with some spring training!  This is an opportunity to get a taste of all the activities that make up the summer Loppet Juniors training program: roller ski, mountain bike, and tone those skiing muscles.  This is a great way to prepare the body for more in depth summer training. All levels welcome.  Come as often as you can.

• Schedule:
• Mondays: Strength, 3:30pm at Hopkins HS-Lindberg Center
• Wednesdays: Trail Running and Plyos, 3:15pm Wirth Beach parking lot, plyos, followed by trail running
• Thursdays: Roller skiing (First time roller skiers are welcome!)FrenchPark, 3:30-5:00pm, this is an opportunity for new roller skiers to learn the basics.  Experienced athletes will go for a workout.
• Fridays: Mountain Biking (need your own bike), Elm Creek, 4:30-6:00pm.  Mountain biking, group ride

Summer Training:  June 11- August 10 (9 weeks, no training July 2-6th)
Skiers are built in the summer!  Take your skiing to the next level by participating in training program.  Expert coaches cover all aspects of ski training through both roller skiing and foot workouts.  Hone your ski specific muscles, learn proper training techniques and get to know others in the ski community. Programs are available for all levels or interest and ability.

• Basic Program- The Basic Ski Program is designed for skiers interested in trying summer ski training for the first time or involved in other summer sports.  
• Advanced Program- For athletes who want to make really big improvements and are seriously committed to ski training.  Program includes extensive training plans and blood lactate testing. 
• Strength Session (additional)- one day of strength training can be added to either summer training program.  Meets Tuesday, 6:30pm, at Lindberg Center, Hopkins HS

Basic 1-   (Western Metro area)

• Schedule: Meets 3 times/week
• Monday: 7:00am-8:45am Peter Hobart Elementary, St Louis Park, Strength and distance
  rollerski.
• Wednesday: 7:00am-8:45am, French Park/Elm Creek, rollerski and/or foot training.
• Friday: 7:ooam-8:45am, French Park, rollerski intervals, agility, strength, bounding, running, games.

Basic 2- (Wabun Park/Minnehaha Falls, Minneapolis)

• Schedule: Meets 3 times/week
• Monday: 7:00am-8:45am Strength and distance
  rollerski.
• Wednesday: 7:00am-8:45am, rollerski and/or foot training.
• Friday: 7:00am-8:45am, agility, strength, bounding, running, games

Baker Park Program-

• Schedule
• Monday/Wed: 6:30pm Baker Park Medina.  Ski specific strength, technique and distance. 
• Note- we strongly encourage skiers to do one more training session per week including the Tue evening Strength session

Advanced Program-

• Schedule: meets six times/week
• Monday: 7:00am-8:45am Peter Hobart Elementary, St Louis Park, Strength and distance
  rollerski.
• Tuesday: 8:00am-9:30am, Wirth Beach, foot or bike
• Tuesday: 6:30pm-8:00pm, Strength, Hopkins HS
• Wednesday: 7:00am-8:45am, French Park/Elm Creek, technique/distance rollerski and/or foot training
• Thursday: 7:30am, Intensity rollerski- French Park and Afton (2 sessions)
• Fridays: 7:00am-8:45am, French Park, rollerski intervals, agility, strength, bounding, running, games.

*There will be some additional afternoon and weekend sessions in high volume weeks

Strength- using weights and circut training, pump up those ski muscles!  Tuesdays 6:30pm-8:30pm, Hopkins High School.  Strength can be added to any of the programs for $125.

Biathlon Training- Schedule to be announced

High Volume Training Camp- Aug 13-18

Trail running, rollerskiing, mountain biking, high volume training.  It will push your training limits to max while guarenteed to be a good time.  Coaching, food/ lodging, $380.  Athletes must be at a high level of fitness.  Location: TBA- Hayward, WI, North Shore are likely options.  Open to ages 15+.

Volunteers at the IPC Nordic World Cup event at Theodore Wirth Park

Looking for a way to fill your social skiing void?  Want to share some Loppet love with the general public?  Need to spend some time talking trails?   Represent the Nordic Ski Foundation at the Midwest Mountaineering Expo!   April 27th-29th. 

The Nordic Ski Foundation is looking for volunteers to occupy our booth at the Expo.  Help curious outdoor minded Minnesotans learn abit more about the Nordic Ski Foundation, what we do, and how to join our community. 

Expo Shifts:

• Friday April 27th
• 2pm-4pm
• 4pm-6pm
• Sat. April 28th
• 10am-12pm
• 12pm-3pm
• 3pm-6:30pm
• Sun. April 29th
• 10am-1pm
• 1pm-3pm
• 3pm-5pm

You can sign-up with a friend. All volunteers get to pick out a nifty piece of Loppet swag during their shift.  Contact Ingrid at remak@cityoflakesloppet.com to sign-up now!

Skiers compete in the Midwest Junior Championships

Basic Exercise Physiology for XC Skiing and Endurance Sport- Ages 9-13
Monday April 9th, 6:30pm, Theodore Wirth Park Chalet
Presented by the Nordic Ski Foundation in partnership with MYSL and Ski Werx

• Presentors: Piotr Bednarski – Head Coach, Go! Training, Caroline Bramante- 2006 Olympian
• Discussion will cover the basics of how the body adapts to training and long term development of the cross country skier.  The talk will be set up so that 10 year old can understand the basic principles.   We encourage parents to bring athletes with them!
• developmental steps and windows of opportunity
• what it takes to excel in XC skiing long term- the big picture

Athletes compete in the Mayor's Challenge.

Why, When, and How of XC Ski Training- Ages 14-18
Thursday, April 12th, 6:30pm, Theodore Wirth Park Chalet
Presented by City of Lakes Nordic Ski Foundation, Go! Training and Minnesota Valley Ski Team

• Presentors: Piotr Bednarski and Jacob Beste and 2010 Olympian Caitlin Compton
• Discussion will cover the exercise physiology of XC skiing:
• how does the body adapt to training?
• steps and windows of opportunity
• what it takes to excel in XC skiing long term- the big picture
• critical success factors and typical mistakes
• long term planning and lactate profiles
• long term success versus 3 sport athlete

*no cost for programs, just RSVP via email, gotrainingus@aol.com

Sasha Ryshkus-Kunutson and Saysetha Philaphandeth hand out awards at the Paralympics

With the snow long gone- the Anwatin Ski Team reunited Tuesday evening for a delicious potluck dinner to reminisce over the past ski season and unveil the plans for the exciting Loppet Juniors Summer Program to come.

Skiers, along with parents and siblings, assembled in the Antwain cafeteria to hear from coaches about “the great snow-less winter of 2012”. Despite the lack of snow- the coaches highlighted the unique opportunities the Anwatin skiers had this year. “I would say racing in the two biathlon competitions, our winter training trip to Rainbow Resort, and attending the Paralympics were the main highlights of our season,” said Coach Rykken. She thanked the participants for persevering through the un-naturally warm weather, and promised parents who were attending that Mother Nature will deliver more snow next year. “We can’t have a snow season crummier than this one,” Rykken laughed.

The slide show that followed captured the team as they trained from October through March. Photos included the team pole bounding in Eloise Butler, playing frisbee in the Anwatin field, and even captured them in the blur of mid-season potato sack racing. The photos eventually moved to more snow and showed the skiers as they practiced, raced, and aimed on the biathlon range throughout the season.

Anwatin Ski Team poses after their biathlon competition at Mt. Itasca State Park.

Allie wrapped up the banquet by collecting post-season surveys from both the skiers and their parents. When asked to explain their favorite part of being on the Anwatin Ski Team, the kids were able to whittle their thoughts down to a single answer. “They all wrote ‘Skiing!’ ” Rykken remarked. You can’t say it much better than that.

With that said- the team is pumped for their summer months in Wirth. “When I told them we were having a two week break between winter and summer seasons- they were disappointed,” said Rykken who needed a few weeks to remove the klister from the skis get the mountain bikes greased up and ready to ride. The team will enjoy a summer filled with mountain biking, trail running, roller skiing, other ski related activities, and games.

The Anwatin Ski Team is looking forward to join forces with the Nellie Stone Ski Team for combined summer practices, part of the Loppet Juniors Program. Practices will be held Monday, Wednesday, Friday, 4:30pm-6:00pm. Younger siblings are welcome to come to the Monday and Friday practices. Those attending 16 practices are eligible to go on a kayaking adventure on the Brule River in Wisconsin (May 26-28).