Atoms & PeeWees 1.5 km Titan Trail
Stadium Layouts
RNSC Report, October 2013, Volume 17, Issue 1
President’s Report
Welcome back to what will hopefully be another great Nordic ski season! Many new and exciting changes have happened with the Club’s services and facilities since the end of last ski season. Please look inside this newsletter for more details.
As you know, with the exception of our club coach Matt Smider and our book keeper, all of the club’s activities are run by volunteers. This is what has made our club so successful over the years and also what creates the heart and soul of the club. We are always in need of volunteers to fill the clubs many volunteer roles and responsibilities (coaching for the children’s programs, ticket office duties, trail grooming, etc). Please contact any one of the Club’s Executive members to find a way you can volunteer.
Remember that Members Night at the Lodge is Monday November 4th. Please come out to meet your Club Executive as well as new and old members and to enjoy some friendly chats about Nordic skiing!
Don’t forget to do your snow dance so we can get skiing!
Dave Kaegi, Club President
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Welcome back Nordic Norm!
Dear Nordic Norm
I was in the ski shop the other day checking out what’s new for the 2014 season and came upon a pair of poles with a price tag over $400.00. What is going on here? Cross country skiing used to be an affordable family activity, but now prices are getting out of hand: don’t you think? By the way, where have you been hiding for the past 10 years or so?
Signed: Getting shafted?!!
Dear Need to get a grip.
It is funny you should be asking about the cost of high performance equipment. I had a conversation with my two old friends this summer on their way back from the Finnish Festival on Sointula Island. Janni and Pentti were through Revelstoke on their return trip to Thunder Bay to attend a master’s dry land training camp at Lappe Nordic.
The conversation turned to the high cost of good equipment. Pentti was drifting off in the heat of the beautiful Revelstoke summers day and Janni was saying that he has never seen a ski shop owner yet who was driving around in a Ferrari. I then asked the simple question “What about poles”? Pentti returned to the conversation as he sat up in his chair and decreed that Poles were incredibly friendly people, despite the hardship endured after decades of Russian occupation. Janni, who is used to his best friends abstract conversational wondering simply agreed, but added Poles rarely moved over in races when you yell “track” but other than that were kind and generous souls. Straight answers are elusive after a glass of wine on a hot afternoon.
Here is my take on those fancy high priced poles. Honestly I would love to have a pair as they are super light and swing effortlessly, but having said that I do not own top of the line poles. Weight matters in elite athletics as it can carve seconds in a race. That is why World Cup skiers all have super light weight expensive poles (which by the way they don’t pay for as sponsors give them to their athletes). In my case, skiing around the Mickey Olson trail as fast as I can is a long way away from the World Cup. So what I do is try to balance the performance versus cost equation and purchase something that is relatively light but doesn’t require a mortgage to purchase. Since I am on the edge of being considered old, (I have stopped growing in height for a few decades or so) I no longer out-grow equipment. I look for something in the mid price range which is slightly heavier than expensive poles but not as heavy as the low cost item. I do insist on a cork grip as I find them way more comfortable than their plastic counterparts. I remember picking up a pair of Excel Galaxy poles on sale for just over 100 bucks, regular around 175. Expensive indeed, but still not the top of the line even in those days: but they lasted 17 years (with a few grip changes as they wear out). The way I see it, I was skiing with good relatively light weight poles for around 7 bucks a season and for me that’s good value for good performance, which is always what I am looking for. All that said, if you are just starting out or just ski a few times a year, then it may be difficult to justify even the mid priced ski pole.
Oh yes, where have I been? Skiing naturally!!
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Membership Night
Members Night will be Monday, November 4th from 5 to 8pm at the day lodge. This was incorrectly printed in the leisure guide for Nov 5th. Sorry about the confusion. Membership registration begins at 5pm, followed by a general club information session at 6pm.
Membership Night is the only night online Zone4 registration fees will be waived. Members must be present to electronically sign the waiver. We will be accepting cash or cheque only.
There will be computer kiosks set up and assistance to help members sign up electronically. Please come early to avoid long wait times.
Memberships may also be purchased on zone4 at any time.
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Coach’s Update
Each passing week brings more anticipation and excitement for the coming ski season! Our Track Attack and Junior Development skiers were staying fit throughout the off-season, whether they were Nordic-specific training or competing in many of the great sports available to young Revelstokians.
During July and August, our training sessions ran Tuesday and Thursday afternoons. Thank you to former Revelstoke Nordic racer Brittany Evans, who provided her coaching expertise for the twice-weekly workouts. Coaches Bruce Granstrom and Rory Luxmoore continue to be paramount to the program’s success, making themselves available to coach whenever called upon. Our fall program began in September and includes an additional Saturday session for all and Wednesday training for our older racers. Sessions are varied and include everything from trail runs up Mount Revelstoke to roller skis down Airport Way; Orienteering Races at Centennial Park to strength circuits at Mount Begbie Elementary. Please contact Coach Matt ([email protected]) if you are interested in training with our local Nordic juniors.
Last May, Alana Brittin and Elizabeth Elliot were named to the BC Talent Squad and participated at the Spring BC Team Camp in 100 Mile House – congratulations girls! September heralded training camp season and numerous Revelstoke skiers participated at training camps throughout BC. Four skiers attended the BC Talent Squad Camp in 100 Mile House; 12 skiers, plus parents, attended the Regional Dryland Camp in Salmon Arm; and four skiers attended the BC Development Squad Camp in Revelstoke. The opportunity to train with fellow skiers across the province provides a memorable experience and bodes well for our skier’s success this coming season.
In November, our skiers will yet again participate in both the BC Talent and Development Squad On-Snow Camps (November 14th – 17th) and the Regional On-Snow Camp (November 20th – 22nd) at Sovereign Lake Nordic Ski Club in Vernon. Coach Matt has had the good fortune to work at all September camps and will be coaching at both On-Snow Camps in November. This has provided a unique opportunity to interact with other coaches and has offered a first-hand look at how Revelstoke racers stack up against skiers across the province.
Our Ski League program is currently in the planning stages as we prepare special events and ensure all coaches are certified and ready to immerse themselves in the Nordic ski world. Similar to last season, our Rabbits and Trailblazer programs will begin Saturday, December 7th from 10am – noon and continue for 14 more Saturdays until March 8th. Our Bunnies will hit the trail on Saturday, January 4th from 10am – noon and continue for 9 more Saturdays until March 8th.
For the 2013/14 ski season, Revelstoke Nordic is excited to offer Headlamp Heroes: Wednesday Night Race Series & Training Sessions. Races will be run on the following dates: December 18th, January 15th, February 5th and March 5th @ 7pm.
Headlamp Heroes is an opportunity for young and old, novice and expert skiers to participate in a fun, laid-back race environment. Entry fee is $2 for members OR $2 plus trail fee for non-members. Races will be both classic and free technique and formats will vary from race to race. Bring your headlamps and fastest Nordic gear. There will be draw prizes and overall season awards presented at our final event.
In addition to races, we will also be offering Headlamp Heroes: Wednesday Night Training Sessions. These sessions are free (plus trail fee for non-members) and will begin December 4th @ 7pm and continue all season on non-race Wednesday nights. Sessions will be akin to a ‘group ride’ with the focus on developing fitness and different workout options depending on the skier’s training experience and objectives. Please contact Coach Matt ([email protected]) if you are interested in more information about Headlamp Heroes.
Finally, we are now offering an Adult Beginner course for 10 sessions beginning Saturday, January 4th from 10am – noon. This program will focus on the basics of Nordic technique and developing confidence on skis. Additionally, we are continuing to offer our popular Adult Intermediate and Advanced course. This course emphasis technique development and will be run at the same dates and times as last season: Tuesdays, 7 – 8:30pm and Thursdays 12:30 – 2:00pm.
Check out our complete list of programs for the coming season.
Thanks for reading and good luck with your respective snow dances!
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Ski Skool needs instructors!
Our Ski Skool program extends Nordic ski instruction to the 4th graders of Revelstoke. We are in need of volunteer instructors to help coach these young skiers. Previous instructional experience or qualifications are not necessary. We are simply looking for individuals who are comfortable on Nordic skis and have a knack for working with energetic youngsters.
Exact dates & times are TBD. Expected dates are Tuesdays, Wednesdays and Thursdays in January from 8:30 – 11:30am. Ideally, volunteers will assist with all four sessions of a particular weekday.
Please contact Coach Matt ([email protected]) if you are interested in instructing.
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Introductory Community Coaching Workshop: November 1st & 2nd
CCBC has generously obliged our request for an Introduction to Community Coaching Workshop in Revelstoke, November 1st & 2nd. Introductory Community Coaching is the first level of coaching courses and is a CCC/CCBC minimum requirement for anyone interested in coaching our Ski League programs.
“The “ICC” program is intended to provide parents and other novice coaches with basic information and a feeling of confidence as they begin their role as a coach. It is entry level, and there are no prerequisites except enthusiasm and the minimum age requirement of 14 years.” (From CCBC).
Friday, November 1st: 5:00 – 9:00pm
Saturday, November 2nd: 8:30am – 5:00pm
@ Macpherson Nordic Lodge
Cost for the course is $65 for CCBC members, $80 for non-members. Revelstoke Nordic will cover the cost of the course for anyone interested in providing coaching services to the club.
Please let Coach Matt ([email protected]) know if you are available for the course no later than Monday, October 28th.
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Tech Okanagan Cup, BC Winter Games Time Trial
We are hosting a Tech Okanagan Cup and BC Winter Games time trial on December 29th. We will need many volunteers for timing, concession and course marshaling to ensure a successful day. If you would like to volunteer, please contact Penny at [email protected].
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Hello Fellow Doggers
The RNSC Dog Loop will be better than ever this year. Review the latest trail improvements described in this month’s newsletter. One of the goals this season is to decrease the use of plastic bags. More trowels posts will make cleaning up after your dog easier. Don’t forget to register your dog and include a description when filling out your membership information. Please continue your great stewardship of our special dog ski area. Please volunteer for club activities, whether lodge duty selling day passes or parking cars for the Lantern ski.
As always your comments are welcome.
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Snowshoeing
Snowshoeing increases in popularity every year and RNSC has enthusiastically responded. New this season will be a marked snowshoe trail. Stimulus, a popular green mountain bike trail, will be modified for use by snowshoers. It is a loop trail accessible near the stadium/ lodge area. Those without an annual RNSC pass will pay a five dollar parking fee per vehicle, or a $20 annual parking fee. As with mountain bike trails, this snowshoe trail will be dog friendly. Snowshoers are expected to stay off the groomed ski trails and to minimize damage at trail intersections.
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We need a Ticket Volunteer Organizer!
One major source of revenue for the club is the parking fees and day passes we sell to non-members. These day pass fees covered the cost of all of our groomer fuel for the 2012/13 season.
We are in need of a volunteer to coordinate the staffing of the day lodge to collect day fees for the upcoming season. This involves contacting members and organizing a calendar to maintain coverage. Please let us know if this is a responsibility you are interested in. The Nordic Club relies on this source of revenue to provide the services we do.
If we are unable to fill this position with a volunteer, we may need to hire a person which will significantly cut into the funds we collect.
We would like to offer a huge thank you to Nadine Smith who has worked hard to staff the office for the past two seasons.
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Trail Work – Name that Trail
In response to member requests the club has built a new trail! The change will make grooming easier and provide a wider, less steep connection between BCIT and Beaver Lake Road for non-Doggers. In addition, the new configuration will reduce potential collisions that steep hills with blind corners can cause.This season the doggers will continue northwest on Easy Al’s or BCIT to reach Beaver Lake Road. This adds an additional .6 kilometres to the dog loop. Doggers are not permitted past the intersection of Beaver Lake Road and BCIT.
The short, steep west end of Short Hop has been replaced by a more gradual trail. Dogs are still permitted on this trail.
Members desiring a less steep trail without dogs can ski the new section of trail directly to Beaver Lake Road and Cedar Ramble.
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We need to name the new trail! If you have a good trail name, please email it to [email protected] before Members Night. We will choose the best name and announce it shortly after Members Night.
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Other trail news includes a new bridge installation on BCIT and an expansion of the parking lot. We would like to offer a huge thank you to Speers construction for the generous donation of equipment time. A large quantity of fill was trucked in to build the lot out to the south, between the groomer shop and the highway. The parking lot should be able to accommodate about 30 more vehicles. This will drastically improve our busy parking lot hours.
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Communications
Check out our new website! You are probably on it already! The Calendar includes important dates and times for events and programs. Posts are multiplying by the day!
Facebook is another great place to share info an pictures with other members on trail conditions or events. Like us on Facebook and we’ll share with the community.
Please remember that Members Night on November 4th is the cut off date for receiving Nordic Information based on last years Membership list. If you do not purchase your 2013/14 membership on or before Members Night, you will not receive any more Nordic information until you do purchase your membership.
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Rescue Plan
The Revelstoke Nordic Ski Club keeps first aid kits at the Revelstoke Nordic Day Lodge, Ole Sandberg Cabin, and in the groomer. The following gear is also stored in the Maintenance Building:
- Toboggan with toe bar
- Snowmobile
- Backboard, hard collars and spider straps
- Card board and plywood splints
- Blankets and tarp.
In addition, a rescue toboggan is stored at the Ole Sandburg Cabin on the deck. Inside the toboggan can be found a backboard, splits and blankets.
In Revelstoke: Revelstoke Search and Rescue maintains a toboggan and snowmobile with trained personal. They are reached through the RCMP or by calling 911. There is good cell phone coverage throughout the entire trail network. Some staff from the Forest District are familiar with the trails and are trained in basic first aid. They also have access to snowmobiles. They may be available to respond quickly during the mid-week. The office number is 837-7611.
Emergency Numbers
- RCMP, Fire, or Ambulance…911
- Revelstoke Nordic Lodge……250-814-4264
- Hospital……………………………250-837-2131
A phone is available at the Revelstoke Nordic Day Lodge in the Ticket Office.
When communicating an emergency, note:
- The nature of the emergency
- How many people involved?
- What happened?
- Is there major trauma involved?
- What is the chief complaint?
- What are the signs and symptoms?
- Who is the victim – name, gender, and approximate age –also contact name and phone number.
- Where is the accident? (See map below)
- When did the accident happen?
- What are the current temperature and weather conditions?
- What is needed for the rescue? (Does the victim have a back or neck injury that calls for the use of a back board? Is the victim having any respiratory and circulatory problems that call for the need of oxygen and immediate transport)
- Your name and location.
If you have to leave the victim to get help, ensure they are positioned safely on the trail. Keep the victim warm from above and below through the use of extra clothing or padding.
If you are reporting a missing person, provide a name and a description of the person, travel plans, when and where last seen, experience level, type of ski equipment, and how prepared they may be.
This plan will be reviewed annually. It will be posted at Revelstoke Day Lodge Lodge, Maintenance Building, and Ole Sandberg Cabin. We will also publish it each season in the newsletter and will maintain a copy on the web site. Any comments to improve the plan can be directed to Dave Kaegi at 250-837-5784.
Plan last updated: December 2011
2013/14 Programs
Nordic Skiing Programs
The Revelstoke Nordic Ski Club offers Nordic ski programming for children and adults based out of the Mount Macpherson Nordic Lodge, located 8km south of town on Highway 23.
Bunny Program (ages 4-5)
Focus on fun and introduces basic movement skills on skis. Starts January 4th. $50
Jackrabbit Program (Ages 6 – 9)
Provides skiers with the fundamental skills of classic and skate technique in a fun and playful environment. Starts Saturday December 7th.
Jackrabbits Level 1,2 & 3 (Age 6-8) Saturdays: 9:45-12:00 15 sessions: $75
Jackrabbits Level 4 (Age 9) Saturdays: 9:45-12:00 Wednesdays: 4:00-5:30 30 sessions: $120
Track Attack (Ages 10 – 12)
Aims to produce technically competent Nordic skiers, focusing on skiing for fitness and competition. Includes dry-land training in the fall. Skiing Starts December 7th. $250
Junior Development (Ages 13-18)
For skiers wishing to compete at a provincial and national level. Skiers follow a year-round training program oriented around achieving their goals as competitive cross-country skiers. Year-round. $350
Trailblazers (Ages 10+)
For skiers who want exposure to adventure activities (e.g., avalanche awareness, environment, survival). We continue technique development for the recreational skier. Saturdays from 10:00 – 12:00. Starts December 7th. $125
Adult Beginner Program
It’s never too late to learn and stay fit on our fabulous trail system! Adults will get excellent instruction to ski with confidence. Starts January 4th. $125
Wednesday Night Races / Group Training
Adult Intermediate and Advanced Program
Choose either Tuesday evenings from 7:00 – 8:30pm OR Thursday afternoons from 12:30 – 2:00. Sessions will alternate between classic and skate focusing on all major components of both techniques. Starts January 7th. $125
Wednesday Night Race / Training Program
Think you’re fit and want to test your skills against the young racers? Never tried racing and want to give it a shot without the stress of a big competition? Want to keep your competitive streak alive without weekly bike races? 4 Wednesday nights, 4 racing formats, $2/race, innumerable prizes and unlimited fun! December 18th, January 15th, February 5th and March 5th are race nights! Like the idea of training in a group setting? All other Wednesdays during the ski season are FREE group workouts (for RNSC members). Based on your skiing goals and experience, interested skiers will be assigned a workout group for the evening session. Workouts will begin ASAP once the snow arrives. All Wednesday activities will begin at 7pm.
One-Day Ski Clinics
Ideal for intermediate / advanced skiers who cannot commit to our full adult program. Sunday, December 15th OR Sunday, January 19th. Classic: 10:00 – 12:00; Skating: 1:00 – 3:00. $20 / 2hr Clinic
Private / Semi-Private Lessons
1.5 hours. $40 private, $30/each semi-private, $25/each groups of 3+. Trail fee extra for non- members.
Sign up at Members Night, November 4th, 5pm at Machpherson Nordic Lodge. Or go to www.zone4.ca.
Registration deadline for children’s programs: November 30th.
For more information contact: Matt Smider, Head Coach [email protected] Ian Brown, Ski League Director [email protected]
We are always looking for volunteer coaches for the Ski League programs! Please let us know if you are interested in helping out.
Teck BC Midgets Race Results
photo credit: D. Koerber RNSC
Tech BC Midgets
Revelstoke Nordic Ski Club showcased Revelstoke’s skiing talent, organizational skills, and trails this weekend in high fashion. Skiers from Smithers to Vancouver Island competed in the Teck Midget Cross Country Ski Championships. The 182 athletes, including 23 Revelstoke skiers, were thoroughly entertained and exhausted during the two days of races that took place this past weekend.
2.5 km Interval Start, Classic Race, Saturday- The weekend of racing started out with a lung busting 2.5 km interval start, classic technique race. Coaches were impressed with the fact that the course had a bit of everything- a long climb off the start, a harrowing descent, nice straight stretches, and what is a race without a heartbreaking uphill to the finish?Revelstoke highlights included a half dozen skiers competing in their first ever official race, and 4th place finishes from Nelson Luxmoore and Jaclyn Elliott.
4 x 1.5 Classic/Free technique Relay, Saturday- this event was a crowd pleaser, as groups of four skiers, doing two legs of classic, and two legs of free technique battled it out on Saturday afternoon. The sound was deafening as the first skier for Revelstoke, Alana Brittin came into the transition area to give Kate Granstrom a twelve second lead over the Hollyburn Nordic (Vancouver) team. Granstrom took the lead and added to it, as did her twin sister Beth Granstrom. Elizabeth Elliott had the trail to herself as she crossed the finish line to the jumping on their feet, cheering audience. The Revelstoke win over Hollyburn ended up being almost a minute, and one of sweet victory.
300 metre free technique sprint, Sunday- While the sun was a welcome addition to the Teck Midget Championships this weekend, the warmer weather made for difficult conditions on the sprint course. Soft snow and a nail biting downhill hairpin corner were a challenge to most skiers on Sunday. Elizabeth Elliott’s 3rd place and Alana Brittin’s 4th place were outstanding highlights for the Revelstoke Nordic Ski team.
In the aggregate points race for the weekend, Revelstoke Nordic Ski Team finished with a terrific 3rd place out of the 19 teams in attendance. Chief of Race and Revelstoke Nordic Ski Club President Dave Kaegi commented, “this weekend exceeded our expectations. I was absolutely thrilled with the ability of our club to host a major provincial level event, the ability of our facilities to withstand the presence of 500 athletes, parents, coaches, and the efforts of our volunteers, numbering 80 each day- none of this could have happened without having such an incredible and outstanding volunteer base.”
Abigail May, Larch Hills Nordic Ski Team coach raved, “I think that Revelstoke pulled out all the stops to put on an amazing event. They flawlessly overcame the adversity of the rain. The course was in fantastic shape, and made for really fantastic skiing. The club volunteers were really friendly and welcoming. The volunteers clearly put in a great effort and should receive a big thank you from skiers from across the province.”
RESULT HIGHLIGHTS:
2.5 KM Classic Ski, Interval Start (Saturday) 2003 Girls
1st– Sophia Van Varseveld (Larch Hills, Salmon Arm)
2nd –Claire Van Bergeyk (Larch Hills)
3rd –Elle Johnston (Whistler Nordic)
4th Jaclyn Elliott (Revelstoke)
5th Lindsay Worrell (Methow Valley, Washington State)
6th Emily McCloud (Revelstoke)
8th Devyn Gale (Revelstoke)
9th Zoe Larson (Revelstoke)
10th Arianna Morrone (Revelstoke)
2.5 KM Classic Ski, Interval Start (Saturday) 2003 Boys
1st– Trond May (Larch Hills, Salmon Arm)
2nd– Damian Georgyev (Caledonia, Prince George)
3rd– Ian Mayer (Telemark, Kelowna)
4th Nelson Luxmoore (Revelstoke)
5th Carson Damery (Strathcona, Vancouver Island)
2.5 KM Classic Ski, Interfal Start (Saturday) 2000 Girls
6th Alana Brittin (Revelstoke)
7th Kate Granstrom (Revelstoke)
Classic and Free Technique RELAY (4×1.5 km) (Saturday) GIRLS
1st Revelstoke Nordic- Alana Brittin, Kate Granstrom, Beth Granstrom, Elizabeth Elliott
2nd Hollyburn (Vancouver)
3rd Sovereign Lake (Vernon)
4th Kimberley Nordic
5th Larch Hills
Sunday, 300 metre free technique sprint, girls 2003 birth year
1st Elle Johnston, Whistler
2nd Lindsay Worrell, Methow Valley
3rd Sophie Van Varseveld, Larch Hills
4th Claire Van Bergerk, Larch Hills
5th Emily McCloud, Revelstoke
7th Jaclyn Elliott, Revelstoke
8th Devyn Gale, Revelstoke
Sunday, 300 metre free technique sprint, boys 2003
9th Nelson Luxmoore, Revelstoke
Sunday, 300 metre free technique sprint, girls 2000 birth year
1st Maxine Forder, Hollyburn
2nd Benita Peiffer, Whistler
3rd Elizabeth Elliott, Revelstoke
4th Alana Brittin, Revelstoke
5th Sydney Embleton, Sovereign (Kelowna)
Aggregate Team Winners (overall team points for the weekend)
1st Larch Hills (Salmon Arm)
2nd Strathcona (Mt. Washington)
3rd Revelstoke Nordic
4th Telemark
5th Whistler
In addition to racing, athletes reveled in the other events of the weekend: a banquet at the community centre that included esteemed guests such as Mayor David Raven and three Olympic cross country skiing athletes- Chris Jefferies, Stefan Kuhn, and Drew Goldsack. Mayor Raven’s brief history lesson on the history of skiing in Revelstoke impressed the dinner guests and helped explain why we have such a strong cross country ski community to this day. The Olympians inspired and impressed the young athletes with their stories of the challenges of their paths to the national team. Of course a flash mob, dance contest, and a myriad of draw prizes also made many a happy skier this weekend.
Revelstoke Coach Matt Smider was thrilled with how the weekend unfolded: “What an impressive showing from our athletes at the premiere event for their age group. This was a highly competitive weekend with 182 athletes across four age groups. Some of our skiers competed against competitors that they had never competed against before. Often times we think of home court advantage, but this weekend there was actually an added pressure of competing at home. Our skiers did admirably, achieving results beyond what they thought possible. The Teck Midget Championships was the culminating event to a very successful season and the whole community should be thrilled with how our skiers and volunteers performed.”
Special Awards and Results:
Heart Award- to the boy and girl who showed the most heart by overcoming adversity, in Saturday’s races. Elizabeth MacDowell of Revelstoke was the girl’s winner. Elizabeth, one of the youngest racers competing this weekend, overcame her extreme case of nerves to compete, allowing her team to finish the 4 x 1.5 km skate skiing and classic relay. The boy winner was Marek Van Bylandt of Hollyburn Nordic Ski Club (Vancouver) who skied to a strong finish, even with a broken ski boot.
Classic Skiing Technique Awards (best technique in today’s races)- Arianna Morrone (Revelstoke), Johan Henckel (Strathcona), Sophie LaChapelle (Telemark), and Novie McCabe (Methow Valley). This was Arianna’s first ever race, and it certainly bodes well for her future athletic career to be singled out by the technique judges.
Nordic Newsletter- April 2013
photo credit: D. Koerber RNSC
President’s Report
It is hard to believe but we are nearing the end of the ski season. All in all, I think it has been another very successful and productive season for the club. The club had many successes this year including the hiring of a new Club Coach (Matt Smider), successfully holding the Teck BC Midget Championships, and the continued growth in memberships, ski league and ski programs.
As usual, all of these successes arise from the numerous volunteers who have helped with all aspect of the club operations from coaching, to Ticket Office duties , to trail grooming, to assisting with the races and special events. A big thank you to all the club members who helped out in some capacity over the ski season.
Some items that will be happening over the summer include the completion of the trail bridge replacement on BCIT, and the development of a new trail to connect Beaver Lake to BCIT.
A reminder that the AGM will be held on April 17th, 7PM at the Lodge. Please come and voice your opinion and stay involved in the future of the club. Enjoy the last couple of days of groomed ski trails and have a great spring/summer/fall.
Dave Kaegi
Dog Loop Update
The 2012-2013 Nordic ski season has been wonderful. Because of consistent trail maintenance and quality grooming the dog loop is still in great shape.
92 dogs and 153 skiers were registered this season to use the dog loop. New this year were the hitching post and informational sign. Kevin Bollefer constructed a sturdy, functional anchor that decreased the number of uncontrolled dogs at a busy trail intersection. The sign provided details about the dog loop for members and visiting skiers.
The diligence of my fellow Doggers to keep the trails free of dog poo is commendable. Each year the number of dogs has increased yet the dog loop is still a gem. Thank you for respecting Mt. Macpherson and your fellow RNSC members.
Next season’s goals are encouraging the use of trowels instead of plastic bags and emphasizing Dogger etiquette.
As always I welcome any comments and will do my best to resolve any problems.
Until next season,
Paula
Tech BC Midgets
Revelstoke Nordic Ski Club showcased Revelstoke’s skiing talent, organizational skills, and trails this weekend in high fashion. Skiers from Smithers to Vancouver Island competed in the Teck Midget Cross Country Ski Championships. The 182 athletes, including 23 Revelstoke skiers, were thoroughly entertained and exhausted during the two days of races that took place this past weekend.
2.5 km Interval Start, Classic Race, Saturday- The weekend of racing started out with a lung busting 2.5 km interval start, classic technique race. Coaches were impressed with the fact that the course had a bit of everything- a long climb off the start, a harrowing descent, nice straight stretches, and what is a race without a heartbreaking uphill to the finish?Revelstoke highlights included a half dozen skiers competing in their first ever official race, and 4th place finishes from Nelson Luxmoore and Jaclyn Elliott.
4 x 1.5 Classic/Free technique Relay, Saturday- this event was a crowd pleaser, as groups of four skiers, doing two legs of classic, and two legs of free technique battled it out on Saturday afternoon. The sound was deafening as the first skier for Revelstoke, Alana Brittin came into the transition area to give Kate Granstrom a twelve second lead over the Hollyburn Nordic (Vancouver) team. Granstrom took the lead and added to it, as did her twin sister Beth Granstrom. Elizabeth Elliott had the trail to herself as she crossed the finish line to the jumping on their feet, cheering audience. The Revelstoke win over Hollyburn ended up being almost a minute, and one of sweet victory.
300 metre free technique sprint, Sunday- While the sun was a welcome addition to the Teck Midget Championships this weekend, the warmer weather made for difficult conditions on the sprint course. Soft snow and a nail biting downhill hairpin corner were a challenge to most skiers on Sunday. Elizabeth Elliott’s 3rd place and Alana Brittin’s 4th place were outstanding highlights for the Revelstoke Nordic Ski team.
In the aggregate points race for the weekend, Revelstoke Nordic Ski Team finished with a terrific 3rd place out of the 19 teams in attendance. Chief of Race and Revelstoke Nordic Ski Club President Dave Kaegi commented, “this weekend exceeded our expectations. I was absolutely thrilled with the ability of our club to host a major provincial level event, the ability of our facilities to withstand the presence of 500 athletes, parents, coaches, and the efforts of our volunteers, numbering 80 each day- none of this could have happened without having such an incredible and outstanding volunteer base.”
Abigail May, Larch Hills Nordic Ski Team coach raved, “I think that Revelstoke pulled out all the stops to put on an amazing event. They flawlessly overcame the adversity of the rain. The course was in fantastic shape, and made for really fantastic skiing. The club volunteers were really friendly and welcoming. The volunteers clearly put in a great effort and should receive a big thank you from skiers from across the province.”
RESULT HIGHLIGHTS:
2.5 KM Classic Ski, Interval Start (Saturday) 2003 Girls
1st– Sophia Van Varseveld (Larch Hills, Salmon Arm)
2nd –Claire Van Bergeyk (Larch Hills)
3rd –Elle Johnston (Whistler Nordic)
4th Jaclyn Elliott (Revelstoke)
5th Lindsay Worrell (Methow Valley, Washington State)
6th Emily McCloud (Revelstoke)
8th Devyn Gale (Revelstoke)
9th Zoe Larson (Revelstoke)
10th Arianna Morrone (Revelstoke)
2.5 KM Classic Ski, Interval Start (Saturday) 2003 Boys
1st– Trond May (Larch Hills, Salmon Arm)
2nd– Damian Georgyev (Caledonia, Prince George)
3rd– Ian Mayer (Telemark, Kelowna)
4th Nelson Luxmoore (Revelstoke)
5th Carson Damery (Strathcona, Vancouver Island)
2.5 KM Classic Ski, Interfal Start (Saturday) 2000 Girls
6th Alana Brittin (Revelstoke)
7th Kate Granstrom (Revelstoke)
Classic and Free Technique RELAY (4×1.5 km) (Saturday) GIRLS
1st Revelstoke Nordic- Alana Brittin, Kate Granstrom, Beth Granstrom, Elizabeth Elliott
2nd Hollyburn (Vancouver)
3rd Sovereign Lake (Vernon)
4th Kimberley Nordic
5th Larch Hills
Sunday, 300 metre free technique sprint, girls 2003 birth year
1st Elle Johnston, Whistler
2nd Lindsay Worrell, Methow Valley
3rd Sophie Van Varseveld, Larch Hills
4th Claire Van Bergerk, Larch Hills
5th Emily McCloud, Revelstoke
7th Jaclyn Elliott, Revelstoke
8th Devyn Gale, Revelstoke
Sunday, 300 metre free technique sprint, boys 2003
9th Nelson Luxmoore, Revelstoke
Sunday, 300 metre free technique sprint, girls 2000 birth year
1st Maxine Forder, Hollyburn
2nd Benita Peiffer, Whistler
3rd Elizabeth Elliott, Revelstoke
4th Alana Brittin, Revelstoke
5th Sydney Embleton, Sovereign (Kelowna)
Aggregate Team Winners (overall team points for the weekend)
1st Larch Hills (Salmon Arm)
2nd Strathcona (Mt. Washington)
3rd Revelstoke Nordic
4th Telemark
5th Whistler
In addition to racing, athletes reveled in the other events of the weekend: a banquet at the community centre that included esteemed guests such as Mayor David Raven and three Olympic cross country skiing athletes- Chris Jefferies, Stefan Kuhn, and Drew Goldsack. Mayor Raven’s brief history lesson on the history of skiing in Revelstoke impressed the dinner guests and helped explain why we have such a strong cross country ski community to this day. The Olympians inspired and impressed the young athletes with their stories of the challenges of their paths to the national team. Of course a flash mob, dance contest, and a myriad of draw prizes also made many a happy skier this weekend.
Revelstoke Coach Matt Smider was thrilled with how the weekend unfolded: “What an impressive showing from our athletes at the premiere event for their age group. This was a highly competitive weekend with 182 athletes across four age groups. Some of our skiers competed against competitors that they had never competed against before. Often times we think of home court advantage, but this weekend there was actually an added pressure of competing at home. Our skiers did admirably, achieving results beyond what they thought possible. The Teck Midget Championships was the culminating event to a very successful season and the whole community should be thrilled with how our skiers and volunteers performed.”
Special Awards and Results:
Heart Award- to the boy and girl who showed the most heart by overcoming adversity, in Saturday’s races. Elizabeth MacDowell of Revelstoke was the girl’s winner. Elizabeth, one of the youngest racers competing this weekend, overcame her extreme case of nerves to compete, allowing her team to finish the 4 x 1.5 km skate skiing and classic relay. The boy winner was Marek Van Bylandt of Hollyburn Nordic Ski Club (Vancouver) who skied to a strong finish, even with a broken ski boot.
Classic Skiing Technique Awards (best technique in today’s races)- Arianna Morrone (Revelstoke), Johan Henckel (Strathcona), Sophie LaChapelle (Telemark), and Novie McCabe (Methow Valley). This was Arianna’s first ever race, and it certainly bodes well for her future athletic career to be singled out by the technique judges.
Nordic Newsletter- October 2012
photo credit: D. Koerber RNSC
Work Party
Can you help out with our brushing party? We need about twelve volunteers. Brushing the trails extends our ski season at both ends considerably. It also makes our groomers jobs easier.
Please meet at the lodge at 9am on Saturday, November 3rd. Bring warm clothes, work boots and a lunch. Brush saws, fuel and safety equipment will be supplied. Brush saws are much easier and safer to operate than a chain saw. For more information, please contact Jeff Ferguson at 814-9304 or [email protected].
President’s Report
Welcome to the start of what we hope will be another great season for the Revelstoke Nordic Ski Club. The snow is quickly racing down the mountains, and if it is anything like last year, we may be skiing on groomed trails very soon. Last year our first track setting of the ski trails was November 14th with the new Ginsu Groomer and snowmobile!
A number of changes have happened since the end of last years ski season. Thanks to the generous financial support from Ken Gibson with the Ministry of Forest, Lands and Resource Operations, we now have a beautiful new Pole Barn to house our snowmobile trail grooming equipment. It is located behind the Maintenance Building just a short distance down Mickey’s Loop. Wade Viznaugh and Green Cat Steve were also instrumental in the construction of the lodge.
We are in the process of replacing two trail bridges; one on Creek Crawl in the dip up by the Olly Sandburg Hut and a second on BCIT. This will make a big difference for our trail groomers and an improvement for the skiers. Thanks to Kevin Bollefer for taking on this challenge.
For those of you who have not heard, our current Coach, Andrei Pascu has had to resign due to family issues and will be returning to his home country of Romania at the end of October. Thank you Andrei for your work and dedication to the club and our young athletes. The Club has successfully hired a new Coach, Matt Smider. Some of you may have seen Matt last year volunteer coaching around the Lodge. He commences his duties as our new Head Coach at the beginning of November. Welcome Matt!
The other big upcoming event this year is that the Revelstoke Nordic Ski Club has been given the honour of hosting the prestigious BC Midgets Cross Country Ski Championship in early March 2013. This is a huge vote of confidence from Cross Country BC in our Club, our trails and facilities, and our membership to be able to host such an event. It will be a very exciting event to watch, volunteer, and for our young racers to
participate in. There will be much more information on the Midget Championships in newsletters to follow. Suffice to say, we are looking for 75 volunteers to help the Club successfully hold the Championships.
Finally, as always, the success of the Revelstoke Nordic Ski Club is entirely predicated on the dozens of volunteers; you give thousands of hours to make the Club what it is today. If it were not for these people, we would not have a club with such great groomed trails to ski on, or any of the numerous children’s and adult programs we are able to provide, not to mention any of our new facilities. This is my lead in to say please ensure that you give back some of your time to the club in some volunteer capacity. We have plenty of ways that one can volunteer from taking a shift in the Ticket Office, offering help on one of the Clubs special events, assist with coaching in the Children’s ski programs, or getting involved in trail maintenance and grooming. For more information on ways to volunteer, please contact the Club via our email address ([email protected]) or contact one of the members of the Club Executive.
Here is hoping for another great ski season and looking forward to seeing you on the trails!
Dave Kaegi
Club President
Thank you Andrei!
On behalf of the coaches committee, the club executive all the ski-league parents and the masters programs we want to sincerely thank you for your time here. You have provided excellent coaching for our kids and so many adult skiers too! Your dedication to the task was an “out of country” experience for us all. You kept telling everyone “I wait for you”, which pretty much sums up how dedicated you are. You taught and made people laugh at the same time – “your hips, your hips – keep your hips forward!” It will be impossible to forget how excited you got when someone got it right! We wish you well in your return to your other home. Your philosophy below will continue to resonate with us all. “Passion,perseverance, patience and a lot of hard work.. And one day, out of the blue, you will feel that the blue, you will feel that you can conquer the world: you will be a CHAMPION!”
Thank you and all the best
Welcome Matthew Smider!
We are very pleased to welcome our new head coach – Matt Smider! Matt worked with us last year and we feel he is well suited to continue to take us forward!
Please read on to learn more about Matt!
Hello Revelstoke Nordic Ski Club.
As the new Head Coach, I must acknowledge how honoured I am to accept the opportunity to return to Revelstoke and reconnect with the Nordic ski community. Working with athletes has been a long-standing passion of mine and I look forward to the challenge of helping skiers reach their potential this season.
After several seasons of chasing my parents down the alpine slopes, I wanted to expand my skiing experiences by trying cross-country skiing. At the ripe age of 7, I started in the Jackrabbit Program at the Laurentian Nordic Ski Club in Sudbury, Ontario. Cross-country skiing quickly became my passion and aspiring to be like the “older kids” led me to compete with the Laurentian Nordic Junior Racers during my high school years. Having been inspired by several well-respected coaches throughout my career, and having had them encourage me to coach, I elected to enter the world of ski coaching. As a ski coach, I have worked with Jackrabbit groups, Track Attack squads, Junior Race Teams and Para-Nordic skiers at both the Laurentian Nordic Ski Club and Walden Nordic Ski Club. I have also had the fortunate opportunity to volunteer with the Revelstoke Nordic Ski Club School Program and Jackrabbit Ski League during the 2012 season.
Another passionate pursuit of mine is sailing, both as a competitor and coach. As with skiing, I began the sport of sailing at the age of 7. I have coached sailing since the age of 16 and have spent the past five sailing seasons in Halifax, Nova Scotia working as a Race Team Coach, Program Coordinator and Canadian Yachting Association Learning Facilitator at the Royal Nova Scotia Yacht Squadron. Recently my competitive sailing has been focused on racing 18 foot catamarans known as F18s. In August of this year, my sailing partner and I captured the Canadian F18 Championships in Kingston, Ontario. In 2011, I graduated with an Honours Bachelor of Arts in International Development from the University of Guelph. A long-term goal of mine is to combine my interests in social development and my love for coaching sport.
As an experienced athlete and passionate coach, I am overwhelmingly excited to begin my role as Head Coach of the Revelstoke Nordic Ski Club. Whether I am working with Rabbits or Masters, Track Attack or Junior Racers, I am keen to share my knowledge and enthusiasm for cross-country skiing.
Para Nordic Program
The club is in the process of having a sit ski available for persons with a disability to use for the upcoming winter season. We are working with the newly formed Revelstoke Adaptive program to provide services and equipment for the disabled community to better access our winter recreation areas.
There is a National Para-Nordic Development Training Camp for Athletes and Coaches or those interested in learning more in Canmore AB, Nov 22-25. Partial subsidy is possible.
While we are mostly working on sit skis for the program we would like to invite anyone who needs adaptive equipment to access our services.
For more information on Para Nordic skiing please see the Cross Country Canada website at www.cccski.com/para‐nordic.aspx. Please contact Debbie Koerber at [email protected] for more information.
2013 Ski League
The Revelstoke Nordic Ski Club offers ski lessons for children and adults. The children’s program meets every Saturday morning at the Mt Macpherson Nordic trails starting in Dec or January depending on level and run through to March.
Bunny Program (Age 4-5)
10 sessions
Start Date: January 5
Saturdays 10:30-11:30
$50
Jackrabbits 1,2 & 3 (Age 6-8)
15 sessions
Start Date: December 1 (snow dependent)
Saturdays 10:00-12:00
$75
Jackrabbits 4 (Age 8-9)
30 sessions
Start Date: December 1 (snow dependent)
Saturdays 10:00-12:00
Wednesdays 4:00-5:30
$120
Track Attack (10,11,12 yrs) $250
Start Date: December 1 (snow dependent)
Saturdays 10:00-12:00
Week Days 4:00-6:00
Junior Development (Age 13+) $350
The team is committed to the growth and skill development of young racers. The Junior Development Race team is divided into training groups based on competency rather than age. Training is aimed toward team participation in competition. Children will be encouraged to race but no child will race against their will.
Trailblazers (Ages 10 and up)
For skiers who want exposure to adventure activities such as avalanche awareness, other destinations, environment, survival etc. Successfully piloted last year, these adventure activities will again be offered. Once registered in a program, skiers will be made aware of these special event days!
Adult: Intermediate and Advanced
This instruction is one night or afternoon a week. Become a member then stay tuned for start dates!
Learn To Ski for Ages 10 and up!!
This program will introduce slightly older children to Nordic skiing techniques with lots of fun!
30 sessions
Start Date: December 1 (snow dependent)
Saturdays 10:00-12:00
Wednesdays 4:00-5:30
$120
Adult Beginner Program
It’s never too late to learn and stay fit on our fabulous trail system! Adults will get excellent instruction to ski with confidence.
15 sessions
Start Date: December 1 (snow dependent)
Saturdays 10:00-12:00
$75
For more information on these programs please visit our website!
2012/2013 REGISTRATION
Sign up at Members Night on Nov. 5, 2012 5:30 – 8 pm @ Nordic Ski Lodge, or go to www.revelstokenordic.org for a link to register through Zone 4. All registrations other than members night are through zone 4.
Deadline for registration is Nov. 30, 2012
For more information contact Ian Brown at [email protected]
If you are interested in volunteer coaching with the Bunny or Jackrabbit Programs, Please contact Janette Vickers @ 837-7410
Nordic Newsletter- April 2012
photo credit: D. Koerber RNSC
President’s Report
What a ski season we have had and continue to have! The snow coverage is still perfect given that it is the end of March. Lets hope we get some more stellar blue bird days to enjoy great spring cross country skiing.
In addition to the great skiing we have had, it has also been a note worthy year on a number of different fronts. Our club membership has climbed to a record high of 492 members (I had hoped we would break the 500 member mark, but that will have to wait until next year!). We hired Andrei Pascu as our first full time coach and Custodian. We introduced many new programs including Masters Ski group, ski clinics, private coached ski lessons, Mom and Tots ski group and a new School Ski program. In addition our grooming crew now has 11 members on its roaster. The groomers put in a record number of hours to ensure our trails were and continue to be groomed on a regular and timely basis. The Team Scream had the most teams ever enter the event, the Lantern Ski used Mickey’s Loop and the Day Lodge to be the centre of activities and the George Grey (ex-national cross country ski team member) ski workshop weekend was a huge success. Thank you to all of the many club volunteers who made this long list of accomplishments happen. Were it not for the dedication and commitment of our club volunteers, none of this would have happened.
Our plans for the upcoming summer include the replacement of two trail bridges (Creek Crawl and BCIT), building a new open side roofed structure to store the Ginzu Groomer and other attachments during the winter months, and a minor trail re-route of BCIT to avoid the steep curve. We will have our annual trail brushing work party sometime in the early fall.
Next year, Cross Country BC has offered the club the opportunity to host the BC Midget Cross Country Ski Championships. This event draws approximately 150 – 200 young skiers and their families for a weekend of fun races and events in early March of 2013. As an Executive, we have accepted this offer and look forward with enthusiasm to hosting this event that will give our Club the opportunity to showcase our excellent ski trails and facilities to skiers from across the province.
Finally, our Annual General Meeting is scheduled for April 16th, 7PM at the Day Lodge. We hope you will be able to attend the AGM to hear reports from the Executive, participate in the election of new Directors, raise any questions or concerns you may have, as well as have one last opportunity to socialize with club members this season.
Dave Kaegi, Club President
Trails Report
As the season slowly winds down, there is still a considerable snowpack on the trails. All reports I’ve had is that the skiing is awesome so don’t put those skis away yet! I would like to take this time to thank all our volunteer groomers this year for all their time and the amazing grooming. This includes Al McInnes, Mickey Olsen, Dave Kaegi, Daryl Ross, Tom Patry, Wade Viznaugh, Rob Evans, Mark Davis, Jeff Ferguson, Jim Martinuk and Kevin Bollefer. I think grooming went very well this year and we will try to refine it a bit and make it even better next year! I would also like to thank Tom Patry from Grizzly Auto for all the times he dropped everything to help us keep our groomer operating this winter. Even with the flu he got out there to fix things a few times. Between Tom and Al, they kept things going.
This summer we are planning to replace two bridges and construct a short trail off BCIT with the funds we acquired last year. That and a few other touch ups should make next year as great as this one. Have a great summer and we’ll see you next fall when we will be doing our annual trail maintenance. Stay tuned….. Kevin Bollefer, Trails and Grooming Director
Thank you, Thank you, Thank you!
A very big thank you to Mary Clayton and Angus Woodman for their dedication to the RNSC board.
Mary Clayton has been a board member for six years. Her hard work and dedication to Ski League has been a huge asset to the club!
Angus joined the board in 2010 also working with ski league. We couldn’t run the club without the hardwork of these board members! We wish Angus and Mary happy trails!
Master’s Skiing
Master’s skiing has wrapped up! Thanks to everyone who participated. Most skiers had a chance to re-visit the fundamentals of stance, posture and propulsion and came away with improved form and increased efficiency, both of which make skiing more fun! Thanks also to Coach Andrei for his dedication to the program and hard work, just on the heels of his big move from Romania. He mentioned more than once that getting adults to re-learn a skill is much more difficult than teaching kids new skills, so we may have truly tested his coaching skills. We will be looking at next year to re-jig the master’s programs to best accommodate the large number of interested skiers and variety of skill levels, and may add new elements such as fall dryland training.
Recently, four master’s skiers represented Revelstoke at the Canadian Nordic Master’s Championships in Golden. The Golden Nordic Club put on a great event with very nice rolling courses. Stuart Smith, Brendan MacIntosh, Pete Smillie and Thom Madlung participated in the 20km skate and 30km classic events, with Stuart and Brendan bringing home silver medals. Congratulations!
Ski League
Once again, the Revelstoke Nordic Ski Club’s Ski League has held a successful season. By groups the numbers were 17 Bunnies (ages 4 – 6), 24 Rabbits (ages 7 – 9), 14 Track Attack (10 – 12) and 12 Junior Development (13+). In addition, this year a new group was developed for kids 10 and older who did not want to compete. Dubbed the Trail Blazers, this highly successful group had nine eager participants who learned a variety of skills such as fire-making, winter survival and avalanche awareness in addition to their Nordic training. Thanks to the dedication of coaches Ian Brown and Rory Luxmoore, we look forward to being able to offer this non-competitive stream in the future.
This season was an historic one for our ski league because we hired our first professional coach. Due to a variety of challenges, mostly involving the byzantine process of hiring foreign workers, Andrei Pascu was not able to join us until near the end of December. Despite the late start on the season, Andrei has embraced the club and his new charges, and we are very pleased that he will join us again for the 2012 – 13 season. We look forward to
We were able to afford a coach through a BC Gaming Grant of $11,000 as well as a significant increase in registration fees for the competitive groups of Track Attack and Junior Development. We intend to apply for a Gaming Grant again this summer. We will also be starting the hiring process much sooner, as we were quite surprised by the complexities and length of time it took last year.
Ski League is very grateful to the many volunteer coaches who donate their time and energy to the children’s program. This year, Rabbit coaches were: Janette Vickers, Kevin Bollefor, Madeleine Martin-Preney, Matt Smider, Angus Woodman, Ian Brown and Rory Luxmoore. Bunny coaches were Kendra Von Bremen, Eleanor Wilson, Sylvia Woods and Clara Suchy. Bruce Granstrom, who has led the Track Attack group for the past two years, now volunteers as an assistant to head coach Andrei Pascu.
Thank you to all of the volunteer coaches who donate their time and expertise to create a wonderful ski league program!
having his leadership from September through the entire winter, and anticipate even more growth in our competitive groups under his guidance.
Fueling
5 QUICK TIPS ABOUT FUELING
By Shayla Roberts, BHK, CSCS , Peak Performance Coach, Evolution Coaching Network
Eating right helps you perform and recover from a big ski day. Here are five easy reminders about staying hydrated and replacing nutrients for your hardworking muscles. Practice eating and drinking the same snacks and pre-event meals to prevent any discomfort or nasty side effects. Stay fueled, stay hydrated and eat right to have a great ski!
1. Fluids are essential for recovery and performance and as little as 1% loss of fluids results in dehydration.
3% loss of fluid results in your performance decreasing and affecting your ability to keep skiing. 5% loss of fluid results in 20-30% decrease in endurance capacity.
2. For activities that last longer than 60 minutes you will need to replace fluids and eat regularly to maintain performance.
Start by consuming 100-250 calories per hour after the first hour of exercise, to replace lost fuel. Liquids are absorbed quicker than solids
3. Prevent cramps by training and rehydrating.
Cramps are related to overexertion, dehydration and electrolyte loss. Stay hydrated consistently and replace electrolytes to prevent cramps. You can find these in sports drinks, bananas, potatoes, soy foods, nuts and beans.
4. Eating after your ski.
Replace carbohydrates within 30 minutes after exercise to maximize muscle glycogen replacement. Carbs combined with protein helps increase muscle refueling and reduces the release of cortisol. Recommended post-workout snacks include skim milk latte, whole wheat bread and peanut butter, yogurt or chocolate milk.
5. Practice eating for your event
Remember to eat breakfast before you ski. Refuel and replace fluid loss while you are skiing. A little preparation and practice will help you ski longer and stronger!
Shayla Roberts is a Certified Performance Coach, Strength & Conditioning Coach and licensed Wellcoach. She is the owner of Evolution Coaching in Vancouver, BC
Junior Development
Revelstoke Nordic Junior Racers have just about wrapped up there competitive season. Revelstoke was well represented at both the BC Winter Games and the BC Midget Championships with the highlights being a dominating performance by Rhys Evans, to win gold at the BCWG sprints and a silver medal to both Beth Granstrom and Alana Brittin for the two kilometer classic race at the BCMC. Also Beth and Alana combining with Kate Granstrom and Elizabeth Elliott to win silver in the team relay. Revelstoke was also represented at the Canadian Championships with Brittany and Megan Evans traveling to Quebec City. Result highlights include Megan and Brittany 7th in Team Sprints, Megan: 2nd Interval start Classic, 1st Interval start Free, Brittany 9th Interval start Classic and 25th Interval start Free. Megan was 1st in Mass start Classic, and Brittany was 23rd. Megan also won the overall Juvenile Girl Aggregate Award. Conratulations to all of the Jr Development racers!
RNSC to Host Midget BC Championships
Cross Country BC has asked Revelstoke to host the 2013 BC Midget Cross Country Skiing Championships. This is a real honour for the Club to be asked to hold such a prestigious event. Approximately 150 – 200 young skiers and their families typically participate in this event. The direct economic spin-off for the community associated with spending for this event will be in the range of $20,000 – $30,000. The BC Midget Championships are held in early March of each year. The event involves 2 days of racing over a weekend with a banquet dinner on the Saturday night for the athletes and their families.
Lodge Socials
There were several individuals who stepped forward this year to make the lodge a well used, social meeting place. These include Hailey Ross, Sally Thomson, Cathy English, Kendra Von Bremmen and others. Thanks for making the Day Lodge a fun place to hang out! We would love to have more events and programs next year, so if you have an idea, please contact us at [email protected].
Nordic Newsletter – February 2012
photo credit: D.Koerber RNSC
President’s Report
What a ski season we have had and continue to have! The snow coverage is still perfect given that it is the end of March. Lets hope we get some more stellar blue bird days to enjoy great spring cross country skiing.
In addition to the great skiing we have had, it has also been a note worthy year on a number of different fronts. Our club membership has climbed to a record high of 492 members ( I had hoped we would break the 500 member mark but maybe next year). We hired our first full time coach/Lodge Custodian – Andrei Pascu, introduced many new programs including Masters Ski group, Ski clinics, private coached ski lessons, Mom and Tots ski group ,and a new Skool Ski program. In addition our grooming crew now has 11 members on its roaster.
George Grey Visit
George Grey is a former Olympian and National team ski racer. He is coming to Revelstoke on the weekend of the Team Scream Race to host clinics and give presentations. This is a great opportunity to learn more about waxing, ski technique, nutrition and a lot more. The Team Scream is free, and does not require pre registering. The rest of the weekends events require pre registry.
Itinerary:
Saturday, February 11th
8:30-9:45 Mingle and ski with George (warm-up type ski)
10-11 Fun Rabbit Event/Game
11-13:30 Team Scream Race, awards and food (a
potential opportunity to get George to sign your swag!)
13:30-14:30 Track Attack skate ski technical instruction
14:30-15:30 Junior Development skate ski technical
instruction
15:30-16:30 Masters skate ski technical instruction and
best practice drills
19:00 Good to Great multi-media presentation at the
Community Centre ($5 if not already registered for the
weekend)
Sunday, February 12th
8:45-10 Masters Classic technical instruction and best
practice drills
10:30-11:30 Wax and grind and equipment selection
technical instruction
11:30 Nutrition Presentation and Lunch (sandwiches will
be provided)
13:15-14:30 Track Attack classic technical instruction
and best practice drills
14:30-15:45 Junior Development classic technical
instruction and best practice drills
16:00 Core training, plyometrics and weights (ages 10+)
(location to be announced)
If you would like to register for the weekend Fees are $5 for Junior racer members, $15 for Masters members and $20 for non-members.
There is, as usual, no charge for the Team Scream or the Rabbit event.
To register, send an email to [email protected]
SAR Training Exercise
The Revelstoke Nordic Ski Club and Revelstoke Search and Rescue teamed up to host a mock search and rescue practice on January 26th at the Macpherson nordic centre. Volunteer SAR members responded to a report of a missing and possibly injured cross-country skier. They completed a snowmobile search of the nordic trails until they located the missing person, treated her for injuries and hypothermia, and evacuated her to the lodge by toboggan. The exercise was a great way for the SAR members to get to know the nordic trails and refine their search techniques, so that in the event of a real emergency they can assist as needed as quickly as possible. Thanks to Revelstoke SAR for efforts and thank you to Danyelle Magnan for helping coordinate.
Dog Trail Information
Thank you to everyone who has done their part keeping Macpherson’s dog cross-country ski trails beautiful and safe for all RNSC members. Great news! RNSC has received a $500 donation from Terry and Matt Callaghan – Arrow Helicopters for the maintenance of the dog ski trails. Terry writes “I appreciate having the dog loop so much, I want to send a big thank you to all the volunteers that help work on it!! My favorite sight to see is when I am skiing on the loop and there are many seniors out with their dogs and the moms with kids and the family dog. I know from having four children how hard it can be to walk the dog, get the kids out to play and exercise yourself. Having this awesome dedicated loop allows a family to do it all. It brings joy to my heart!” This is a very generous gift that will encourage all of us to be a better stewards of these trails.
I will begin discussing uses for the donation with the RNSC board. Better signage, more frequent touch up grooming, more trowels and a dog waste bag/container system are a few of the possibilities.
Many members have made suggestions about useful information on a dog loop sign. Describing the loop as a shared use section of RNSC is key. All skiers should follow normal ski etiquette including staying to the right on two way trails, groups not passing on both sides of fellow skiers and slowing down at intersections. With the popularity of the dog loop increasing and more beginners on Roadway Ramble-Easy Al’s-BCIT care should be taken by everyone in this section. A dog loop sign at the start could inform skiers that dogs may be encountered in this section of Macpherson and include a map outlining the leashed, unleashed and prohibited areas and also inform all skiers that the continuation of the dog loop is reviewed yearly. Day skiers could be directed to the lodge to pay the usage fee.
Let me know of any ideas you may have to upgrade and maintain the dog loop.
And a big thank you to the Callaghans and Arrow Helicopters. In addition to the financial aid this gift reflects appreciation for the RNSC dog loop. Many of us can agree.
Paula Hill, RNSC Dog “liaison”
Nordic Pull
Rob Serroya and Sylvia Wood have kindly donated a pulk to the Nordic club a pulk to the Nordic club for members use. The pulk
is available to members any time the lodge is open. This is a great way to pull your child while you get a great ski!
If you would like to reserve the pulk so you know it is available for your use, you can do so by sending an email to [email protected]. Reservations will show up on the Calendar of the website. Otherwise, you may show up at the lodge and borrow it if it is available. The pulk will be automatically reserved on Friday mornings for the parent and tot drop in. Thanks a lot Rob and Sylvia!
Trailblazers
We are very excited to have a new addition to the ski league program. The Trailblazers group is for kids ages 10 and up, focusing on both classic and skating technique as well as offering some other adventurous activities. This program was created out of a demand for those kids not wanting or able to commit to a racing program but who wanted to keep skiing and learning. The objective of this program is simple – it is to keep kids skiing and foster a life-long passion for the sport.
Trailblazers ski two times a week. So far this season, in addition to many skill development lessons, we have also had an avalanche awareness day of beacon searches and a rescue dog demonstration, an environmental awareness day
where the kids learned about different ecosystems along the trails and a winter survival and safety day. Other destinations and special events are planned for the remainder of the season and by all accounts parents and kids alike seem quite happy. We are very appreciative of the support we have received from everyone, especially the club executive and Bruce Grandstrom, who was doing a great job of being as inclusive as possible with the Track Attack group.
Happy skiing and see you out on the trails!
Coaches Ian Brown and Rory Luxmoore.
Lessons
Private and Semi Private Lessons are available. Lesson times are Mondays from 8am to 3pm, Tuesdays and Wednesdays from 9 to 10:30am and Mondays and Wednesdays from 7 to 8:30pm under the lights! Lesson pricing is $40 for a semi-private and $60 for a private lesson (trail pass is extra for non members)
Contact Coach Andrei 250 814-4264 or [email protected] or make your booking through the Revelstoke Outdoor Centre 1 866-373-4754/250 814-5060.
Team Scream
The Team Scream Ski Relay race will be held this year on Saturday February 11 at the Mt Macpherson Ski Trails. Registration is from 9:30 to 10:30 with the race starting at 11:00. The format for the tandem race involves two skiers, one classic and one freestyle, each skiing a lap around the Mickey Olson Loop. The best combined time in each category wins. There is also an individual pursuit category where one skier does both the classic and freestyle laps themselves. The emphasis for this race is on participation and FUN. If you can’t find a partner come out to watch or we’ll help match you with a partner.
A prize will be awarded for the best costume. This year the theme for costumes is Witches/Wizards/Harry Potter. Use your imagination. We expect to see lots of great costumes!
The club will provide free burgers and chilly for all participants and spectators. There is no cost for the race if you are a club member. Non-members pay the day rate. After the race there will be a short race for the Ski League Bunnies and other young skiers.
As a special bonus this year National Ski Team Member and Olympian George Grey will be at the race. After the race he will be doing clinics but during the race he will be available to sign swag and chat to. Watch the website for more information!
Lodge Rentals
The Nordic Lodge is available for rentals! It is a great place for business or private functions. Rentals include a rustic comfortable venue with a common room with tables and seating capacity for 60, a sound system compatible with ipods, a full kitchen with complete place settings for 24, a large outdoor covered deck and a cozy pellet stove. Our competitive rates are:
Non-Profit, community groups, sports groups: $50 plus $150 refundable deposit
For-Profit, private events: $150 plus $200 refundable deposit. For complete details, go to www.revelstokenordic.org, or send us an email at [email protected].
Lodge Photos
Thank you to Cathy English from the Revelstoke Museum and Archives for allowing Rob Buchannan to select the heritage photos of cross country skiing in the Revelstoke area that now adorn the walls of the lodge. These photos have made the final touch to really complete the lodge!