Weekly Training & Announcements



Hopkins Nordic coaches will post information about the weekly training plan, training locations, and meet information on this page.  The Weekly Training Announcements will be usually posted on Sunday evenings.  Check page often to this page for changes in the Weekly Training due to weather, etc.

We will send a Remind message when we post new info.  Make sure you get text or email Remind messages.

How to get Remind messages

  • Click the link for the complete announcement.  Scroll to see all the recent announcements.
  • Training & Announcements for Week of Dec. 2nd-8th We have a race on Tuesday at Elm Creek, all JV and Varsity skiers are expected to race.  New skiers are welcome to come and will not race unless your ...
    Posted Dec 1, 2019, 4:06 PM by Aaron Giannobile
  • Race Info and Signup for Tuesday, December 3, 2019 Our first ski meet (race) of the season is Tuesday, December 3 at Elm Creek Park Reserve!  Race start is at 3:30 pm.•Everyone on the team is welcome ...
    Posted Dec 1, 2019, 10:32 AM by Sid Voss
  • Training and Announcements for Week of Nov. 25th November 25 - November 31Thanksgiving week! We will be skiing this week and taking busses from school on Monday and Tuesday. We will be meeting over the weekend mainly at ...
    Posted Nov 24, 2019, 6:28 PM by Aaron Giannobile
  • Training Plan Week of 11/18-11/24 November 18 - 24We are skiing this week (Fingers crossed the parks stay open despite warmer temps)! Make sure to see Friday's post about what you need for this ...
    Posted Nov 18, 2019, 5:19 AM by Aaron Giannobile
  • Get Ready! We Are Skiing Next Week! Put all your stuff together and bring it to school on Monday—We will be skiing!Monday: Elm Creek, Bus leaves at 3:50, Returns to HHS at 6:30 ...
    Posted Nov 15, 2019, 2:08 PM by Sid Voss
  • Wirth Ski Pass Registration Each ski will need to be registered by an adult family member to receive a pass to ski at Wirth Park. Registration is free and easy online. (The fee for ...
    Posted Nov 13, 2019, 10:38 AM by Sid Voss
  • Training Plan & Announcements for week of 11/11-11/17 November 11 - 17 - Greetings Nordic Skiers! As I type this, it's snowing so let's hope that's a good sign. It’s going to be cold this week ...
    Posted Nov 10, 2019, 12:53 PM by Aaron Giannobile
  • New Remind Groups for 2019-20 We will have new Remind groups starting, so sign up today with one of the new codes. The old Remind groups will be deleted, so make sure you sign up ...
    Posted Nov 7, 2019, 11:56 AM by Sid Voss
  • Captain Application for 2019/2020 Season
    Posted Feb 6, 2019, 10:57 AM by Aaron Giannobile
  • Schedule for the Rest of the Week 2/5-2/9 Congrats to our Sections team for some great racing Monday! And also congrats to our State Meet qualifiers. State team, let's check in today at JV Champs or on ...
    Posted Feb 5, 2019, 10:43 AM by Aaron Giannobile
Showing posts 1 - 10 of 149. View more »


Training & Announcements for Week of Dec. 2nd-8th

posted Dec 1, 2019, 4:06 PM by Aaron Giannobile

We have a race on Tuesday at Elm Creek, all JV and Varsity skiers are expected to race.  New skiers are welcome to come and will not race unless your coach thinks otherwise, be sure to ask coaches Monday.  It is important for you to be on top of training and academics as our competition season begins, plan accordingly. Please sign up for the race here by Monday at 7pm. See coaches for waxing times on Monday. If you didn’t get a uniform or want to change for one that fits better, see a coach Monday. 


Other announcements - Please Read!


  1. Make sure you attend the Chemical Awareness Meeting on Monday Dec. 2nd in the HHS little theater at 6pm. You and your family need to attend this before a skier can race. 

  2. Please make sure you have paid your Booster Club fee on the website.

  3. Remember to get out and start raising money for the Ski-A-Thon taking place at 9am on Friday, December 13th at Theodore Wirth Park. Our goal is for each skier to raise $100. Prizes go out to skiers who raise the most money. Check out the fundraising page to make a donation here!

  4. Make sure to sign up ASAP for Ski Camp if you are interested in going. The deadline technically has passed so get your down payment in ASAP. 

  5. Get some friends and family together to go volunteer at the Optimist Tree Lot. They are a big supporter of our program. Click here to sign up! (Also on website)


Monday - At school, meet in the classroom for the day’s plan before practice @ 3:10pm, DO NOT START WAXING SKIS UNTIL YOU HAVE TALKED WITH A COACH

Workout

Varsity Run/Weights, 45-60 Minutes at L1

JV1 45 Minute Run

JV2 40 Minute Run


Tuesday - Relay Race (for Varsity) / 2.5k Skate Race for Others at Elm Creek, details here. 

Workout

Varsity and JV1 - Since you will only be skiing 2.5k today, plan on a long warm up and even longer cooldown with speed.

JV2 - Invited to race OR come to the race and just ski. There will be no practice at school or elsewhere today as coaches need to be at the race. 


Wednesday - Bus to Theo Wirth leaving at 3:10pm and back around 5:30pm

Workout

Varsity and JV1 - Classic Skiing and double poling. 120 minutes without stopping (water breaks 30+ minutes) - 20 minutes DP only, 20 minutes no poles. 


Thursday - Bus to Theo Wirth leaving at 3:10pm and back around 5:30pm

Workout

Varsity/JV1 - L4 Intervals, on hills hopefully. 

JV2 - Ski, focus on weight transfer


Friday - Bus to Hyland leaving school at 4pm, back around 6:30pm. - Since Hyland is a great learning space, we’d like to invite the JV2/3-Day skiers to this practice as well. 

Workout: 90 minute ski, technique TBD


Saturday

Workout Distance, Location TBD - 120 minute ski at L1 with L5 pickups (6x15 seconds).

Race Info and Signup for Tuesday, December 3, 2019

posted Dec 1, 2019, 10:28 AM by Sid Voss   [ updated Dec 1, 2019, 10:32 AM ]

Our first ski meet (race) of the season is Tuesday, December 3 at Elm Creek Park Reserve!  Race start is at 3:30 pm.


•Everyone on the team is welcome to come ski and/or race.  We encourage all second year skiers and above to do the race.  First year skiers should come along to do some skiing before the races begin, and then watch the races. (If you are a first year skier and feel comfortable to race, you may race.)

•Everyone who is coming to the meet, needs to sign up using the form at the bottom of this page. You will tell us if your are racing, coming to the meet to ski before the races begin, or not able to attend.  Please respond by Monday, 7:00 pm.


•Here is what you need to know for the race:

For Varsity
12 Boys and 12 Girls will race the Varsity Relay
There will be three teams of 4 boys each and three teams of 4 girls each
Two skiers on each team will skate and two skiers will classic
Each skier will ski a leg of the relay of 2 kilometers. (This is one lap at Elm Creek)
Coach G at practice on Monday will announce the teams and if you will skate or classic. 

For JV1 and JV2
The JV1 and JV2 races will be skate, 2 km, which is one lap at Elm Creek.
The JV1 and JV2 races are not a relay.
If this is your first season, and you are not sure about racing yet, you are encouraged to come to the race to watch and learn (and do some skiing before the races begin.)

 
Clothing
Make sure you wear layers under your uniform. (Forecast temp for Tuesday is 26°. but it always seems colder at Elm Creek!)  
If you are fairly new to skiing, JV2  skiers are permitted to wear a jacket but still use the uniform bottoms. 
The uniforms stretch, so wear warm layers under the uniform. 
If you are not sure how to dress, check with one of the coaches.
If you don't have an uniform yet, please see one of the coaches on Monday.
Make sure you have a warm jacket to wear before and after the race, as well as some warmup or sweatpants.
Have extra mittens and hat in your bag to put on after the race.  


•Schedule details for Tuesday dismissal:
1:15 pm: West skiers are dismissed early from class. Bus leaves West at 1:20 (This bus will have a trailer, so if your skis are not already at the high school, put them on the trailer). You will meet the rest of the team at the High School, get changed, and get your skis from the wax room.  If racing, get your bib.

1:30 pm: North and High School skiers are dismissed early. Get changed, get your bib, get your skis, and get on the bus.

1:55 pm: Buses leave HHS.

2:30 pm: Arrive at  Elm Creek. Time to ski and warm up. Coaches will help and teach first year skiers in the practice area.

3:30 pm:  Race start, First Varsity, then JV1, then JV2

6:15 pm-6:30: Buses arrive back at school. (This is after the activity buses leave.)

•Bring your ski uniform to wear at Elm Creek, whether or not you are doing the race.  

•While waiting for your race to start, you should wear a jacket and some sort of warm-up pants over your uniform. Just before your race, take this stuff off.  Parent volunteers will help you. At the race start area, these is no indoor shelter.

•Bring warm clothes to change into after skiing, dry gloves/mittens, hat, etc. 

•Bring a water bottle with water or sports drink.

•Make sure you get the assignments for the class you are leaving early.

•We will send lists of skiers to the schools so they know who is dismissing early.

Elm Creek Meet: December 3, 2019



Training and Announcements for Week of Nov. 25th

posted Nov 24, 2019, 6:28 PM by Aaron Giannobile

November 25 - November 31

Thanksgiving week! We will be skiing this week and taking busses from school on Monday and Tuesday. We will be meeting over the weekend mainly at Theodore Wirth to ski. If you can’t make it to practices, make sure to fit in some longer runs or other workouts, 60-90 minutes. This should be a high volume training week. 


Other announcements:

  • We need volunteers now and ongoing through December to help our team raise money at the Optimist Tree Lot, see the link for details

  • Also Reminder-  Sign up for ski camp! Please pay your deposit of $100 by November 29th, end of this week!


Monday - Bus to Theo Wirth, leaves @ 3:10pm, back around 5:30/5:45pm

Workout: Easy Longer

Varsity/JV1: 90 minute ski at L1 effort w/ 6x45 sec pick-ups on hills at L5.  Full recovery.

JV 2: Ski! Focus on transferring weight


Tuesday - Bus to Hyland, leaves at 4pm, back around 6:30pm. 

Workout: Classic ski L4 Intervals.

Varsity, make sure your classic skis are ready to go! You will need to wax them before we leave. We will be trying to get out classic skis to those renting but if you don’t already have classic skis, bring your skate skis just in case. 

Varsity/JV1: Warm up 15 minutes. Classic ski L4 intervals, details to come. 

JV2: Ski in groups. 


Wednesday - No School

Workout: Meet at Wirth @ 9am for long skate ski. Meet at Trailhead building. 


Thursday - Turkey Day!

Workout: Somewhere try to fit in a 30-45 min run/roller ski/or bike


Friday

Workout: Meet at Theo Wirth from 8:30am - 10am for skate skiing. JV2 also invited to ski today. 

We know many people might not make it but come if you can or want to!


Saturday

Workout: Time and Location TBD

Varsity/JV - 90 minutes w/ 6x45 second L5 

Training Plan Week of 11/18-11/24

posted Nov 18, 2019, 5:19 AM by Aaron Giannobile

November 18 - 24

We are skiing this week (Fingers crossed the parks stay open despite warmer temps)! Make sure to see Friday's post about what you need for this week and our bussing times (including return times) if you’re planning to ski. If you need to wax your skis, experienced skiers will have opportunities to wax on Monday and Tuesday before practice. Though, don’t worry about it too much, it will be warm on man-made snow, wax won’t make a huge difference. 


Make sure you order apparel by this Tuesday 11/19 by midnight. Click here for apparel



Monday - Bus to Elm Creek @ 3:50pm, back at 6:30pm

Workout: Easy Longer/Weights

Varsity: Weight room before we ski, promptly at 3:10pm! Then 90 minute skate ski at L1/L2 effort. Mix in 2 sets of 15 minutes with no poles

JV 1: Competitive JV follow varsity plan, otherwise just ski!

JV 2: Ski!!!


Tuesday - Bus to Hyland @ 4pm, back at 6:15pm

Workout: L4 Intervals

Varsity: Warm Up 20mins with 3x30sec speed pickups. Double pole intervals - 5x4min L4 with 2min recovery, Cool Down - 15min.

JV1: Competitive JV follow varsity plan. Same warmup, can do 3-4x4 min L4 w/ 2-3min recovery

JV2: Ski!!!


Wednesday - At school

Workout: Easy/Weights

Varsity: 60 min L1 roller ski in neighborhood loop, weightroom after. 

JV1: Same rollerski workout if you have rollerskis, or 45 minute run


Thursday - Bus to Elm Creek @ 3:50pm, back at 6:30pm

Workout: L3 Intervals

Varsity: Warm Up 20min; Intervals - 4x10min Level 3 with 2min recovery, Cool Down - 15min.

JV1: Competitive JV follow varsity plan. Same warmup, can do 3-4x4 min L4 w/ 2-3min recovery

JV2: Ski!!!


Friday- at school

Workout: Easy

Varsity: 45 min L1 roller ski in neighborhood loop, or run

JV1: Same rollerski workout if you have rollerskis, or 30 minute run


Saturday/Sunday

Workout: Time and Location TBD

Varsity - 90 minutes L1 with 6x45 second L5 pickups

Get Ready! We Are Skiing Next Week!

posted Nov 15, 2019, 2:00 PM by Sid Voss   [ updated Nov 15, 2019, 2:08 PM ]

Put all your stuff together and bring it to school on Monday—We will be skiing!

Monday: Elm Creek, Bus leaves at 3:50, Returns to HHS at 6:30 pm
Tuesday: Hyland, Bus leaves at 4:00, Returns to HHS 6:15 pm
Wednesday:  At school or Wirth
Thursday: Elm Creek Bus leaves at 3:50, Returns to HHS at 6:30 pm

Sorry about the late practice times, but that is what Three Rivers has available for us at Elm Creek and Hyland.  You may want to bring a snack.

For first year skiers who have turned in a skate ski rental form  and returned it or completed it online, we will have your skis for you at practice on Monday.  If you know what kind of boot bindings you will have, it is not too late to complete the online form, or if you do the paper form, scan it or take a pict and send to sid@hopkinsnordic.org. If you have questions, email sid@hopkinsnordic.org.

If you are renting skis, either make your payment online or bring a check to practice for $25.

If you don't have boots yet, don't worry--we will have plenty of skiing the rest of the season. For skiers without boots, we will have an indoor workout at HHS. (If you don't have your poles yet, don't worry...it is actually best to start learning without poles.)

 1st Year Skiers: The Weekly Plan for Your Skis (a reminder for everybody else:

Our skiers keep their skis and poles in the Wax Room for practices during the week, and take their skis home for the weekend so they can ski on their own or join a possible early Saturday morning optional practice.  
No matter which school you are at, you will need to bring your skis with you to school on Monday mornings.  However, skis/poles (even in bags) are not allowed on the buses, so you will need to get a ride to school. Once your skis are at school, here is what you do:
  • High School:  Put your skis in the wax room—if you do not know the combo for the door, see a team member for the combo.
  • North Junior High:  There is a storage closet in the cafeteria for the skis/poles during the day.  Check with the office for the exact location of the closet.  After school, grab your skis and go to practice.
  • West Junior High: There is a storage closet next to the elevator across from the cafeteria.  Check with the front door receptionist to unlock the closet door.  Try to keep all the Nordic ski bags separate from the Alpine stuff. 
    • On Monday, before practice, one of the coaches will pick up the skis and bring them to the Wax Room at the High School.
    • We will pick up skis only on Mondays, and we will only pick up skis and poles (preferably in ski bags).  We will not bring backpacks, duffels, etc...bring that stuff yourself on the activity bus.
At the end of the week, you should take your skis home, but this is hard to do if you take the activity bus home. Sometimes skiers will leave skis in the wax room over the weekend if they can't get them home or if they know they won't ski on the weekend.


Wirth Ski Pass Registration

posted Nov 13, 2019, 10:38 AM by Sid Voss

Each ski will need to be registered by an adult family member to receive a pass to ski at Wirth Park. Registration is free and easy online. (The fee for the pass is covered by the athletic fees you have paid to the school district.)

Visit this link to complete the registration for your child: bit.ly/hopwirth. Instructions below or download Wirth Pass Registration instructions.

Please register as soon as possible because we should be skiing soon at Wirth!

Coaches will picked up up the passes and give them to the skiers.




Training Plan & Announcements for week of 11/11-11/17

posted Nov 10, 2019, 12:46 PM by Aaron Giannobile   [ updated Nov 10, 2019, 12:53 PM ]

November 11 - 17 - Greetings Nordic Skiers! As I type this, it's snowing so let's hope that's a good sign.


It’s going to be cold this week but we will plan to be outside everyday, bring warm, dry clothes every day. You must have a hat and gloves. If you have them, ski pants, wind pants or sweatpants and a light wind breaking jacket is preferrable. Bring running shoes. 


Monday - You MUST have your blue “ALL CLEAR” card before you can practice. 

Group Meetings: explain levels, go over rules/expectations, get lockers, activity bus stickers

Explanation of Levels 

L1= really easy: no discomfort

L2= easy; can hold a conversation the entire time

L3= 15k race pace; some discomfort, especially over hills, harder to hold a conversation.

L4= 5k race pace

L5= Sprint.  Max speed.

Workout: Easy/Weight Room

Varsity/JV1 (we encourage competitive JV trying to be on varsity to practice with Varsity) Depending on how much training or running you have been doing, 40-60 min L1 run, abs as a team then weight room after for intro to lifting routines

JV1/JV2 Easy L1 30-45 min run at school “Neighborhood Loop”

Everyone together Ab workout after practice and name circle. 


Tuesday

Workout: L3 Intervals 

L1 20 min warmup in neighborhood loop easy as a team then meet in backyard (if conditions allow)

Varsity/JV1: 4x8 mins @ L3 pace w/ 2 min recovery in between each set

JV 1: 2-3 x 8 mins @ L3 pace w/ 2 min recovery in between each set

JV 2/1st year skiers: Meet with coach Voss

20 min L1 cool down


Wednesday - Parent Info Meeting After Practice - In HHS Cafeteria (in the back new addition)

Workout: Easy Long

Varsity/JV1: 90 minute skate roller ski at L1 effort w/ 20 min of no pole & 20 min of double pole only in neighborhood loop.

JV 1: 45-50 min run at L1 effort

JV 2: No JV2 (DV) on Wednesdays and Fridays, unless you are registered for 5 days a week.  JV2 will workout with JV1.

***After practice - In HHS Cafeteria (in the back new addition) - Team Info Meeting

5:30pm pizza, 6:00pm parent info meeting, 6:30pm ski rental handout


Thursday - Bus to Lone Lake, - Note: we will try but may not make it back in time for activity busses this day. 

Workout: L4/L5 Hills, Bring Ski Poles (Classic if you have them)

20 minute warm up jog at L1

Varsity: 8-10 Hills

JV 1: 6-8 Hills

JV 2, hill walk or run

Ski specific plyos and strength drills after warm up - bounds, pause bounds, side steps w/ poling motion, focus on pushing yourself at the top of the hill and get up and over.  


Friday - We may try to meet somewhere for a work out

Workout: Easy Long

Varsity: 90 minute classic roller ski (skate if you don't have classic) or run at L1 effort

JV 1: 45-50 min run @ L1 effort

JV 2: No JV2 (DV) on Wednesdays and Fridays, unless you are registered for 5 days a week.  JV2 will workout with JV1.


Saturday - Location and time TBD. Long workout

90 for those with less experience. 2hrs roller ski (or double pole less time ) or possible ski 

Workout: Long (For all Varsity Skiers and JV1 skiers wanting to move up and improve.)

2 hour roller ski or ski for those with more experience. For varsity and competitive JV1, it is vital you come to Saturday practice. You need high volume workouts this time of year to build a solid endurance base to carry you through race season. 

For those JV 1 skiers with less experience, we will go for a 60-90 minute pole hike or run. 

Bring poles, roller skis, skis, good shoes for trail ski walk if we cannot roller ski or ski.


New Remind Groups for 2019-20

posted Nov 7, 2019, 11:38 AM by Sid Voss   [ updated Nov 7, 2019, 11:56 AM ]

We will have new Remind groups starting, so sign up today with one of the new codes. The old Remind groups will be deleted, so make sure you sign up with a new code.

Full directions are below or just text the code to 81010:

For JV2 text the code  @jv2hopnor to 81010

For JV1 text the code  @jv1hopnor to 81010

For Varsity text the code @varhopnor to 81010









Captain Application for 2019/2020 Season

posted Feb 6, 2019, 10:57 AM by Aaron Giannobile

Schedule for the Rest of the Week 2/5-2/9

posted Feb 5, 2019, 10:43 AM by Aaron Giannobile

Congrats to our Sections team for some great racing Monday! And also congrats to our State Meet qualifiers. 

State team, let's check in today at JV Champs or on Wednesday at practice to talk training up until the race and details for the meet. 

We'll continue to practice this week as normal and now that it looks like the snow will continue and accumulate, here's the plan for the rest of the week:

Tuesday: JV Champs! Final race of the season for our JV team

Wednesday: Varsity and JV1 meet in parking lot of old chalet at Theo Wirth. There is a section race but it should be over by time we get there. Plus, if we get enough snow there's a possibility of skiing the natural snow trails. Bring both skate and classic. 

Thursday: Everyone's invited (Varsity, JV1 & JV2) to go ski at French Regional park after school, bus will leave HHS at 3:15 and we'll be back by 5:30 pm. Skate ski
 
Friday: Varsity and JV1 will meet at Wirth at the Trailhead Building at 3:30 pm. 

Saturday: Time and Location TBD, probably Wirth. As of now it may be too cold to practice early in the morning due to lows over night but we will try to meet up and ski at some point. 

Looking Ahead:

Monday 2/11: We will try to get a ski in somewhere with a bus leaving HHS. 

Tuesday 2/12 will be our last day of practice. We will be at school and will do team photos, uniform and gear turn in (Rental Skis). Please wear your uniform for the team photos, we will be taking them right away at 3-3:10 pm, then you can change and turn it in. Please also bring your skis if you have rented them from the team. 

Our end of year Banquet will be the evening of Monday, February 25th. More details to come. 

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