Traverse City Trojan & Titan Nordic Ski Team Handbook
1. WELCOME
Welcome to the Nordic Ski Team. I hope you are ready and excited to learn about High
School Nordic skiing if you are new to the sport, or to improve upon last season, for those
who are returning. Skiing will not only keep you fit through the winter; it will also give you
a much greater appreciation for the spectacular area that we live in. Please take the time
to read the Team Handbook. This handbook will help you learn more about the team, the
sport, equipment required, and your responsibilities and opportunities as a team member.
2. SPORTS PHYSICAL
Before you can participate in any school-sponsored sport, you must have a current
physical card on file in the school athletic office—this includes practices. If you do not
have one on file for this school year(after April 15), please do so immediately. You
cannot practice with the team until this is done.
3. PLAYER FEES
a. A registration fee of $175 per skier will cover trail passes to Timber Ridge &
Hickory Hills, Vasa ski Club Junior Membership, Vasa Race Kilometer Donation,
as well as uniform / jacket use, race entry fees, Team Weight and Cardio Room
Fees, year round training plans, race and practice wax help, and several other
benefits.
b. If you are a current Vasa Ski Club member, your team player fee will be $15 less.
4. EQUIPMENT RENTAL
Optional Equipment Rental (if needed) has been through XC-ski Headquarters in Higgins
Lake, MI. Local Ski shop Brick Wheels is the closest place in the area to buy race quality
equipment. We will do all we can in assisting you to find, rent, or purchase the
appropriate equipment that is needed to learn and progress in Nordic skiing and racing.
Please ask about equipment before you buy, if you are not sure of what works best for
the high school team athletes.
5. HEALTH
a. Good nutritional habits and getting plenty of rest will help you stay healthy. These
are important to any sport. Several things that Nordic skiers can do to remain at
an optimal level are:
i. Always bring a water bottle & holster/carrier to practice. Keeping
hydrated is very important—a must.
ii. Nutritional snacks before and immediately after practice, also make a
difference in how you feel during your workout and how quickly your
muscles recover afterwards.
iii. Washing your hands before eating and taking vitamin supplements
when you are working extra hard during the flu season will help prevent
catching a cold.
iv. Eat a diet that is high in complex carbohydrates (potatoes, pasta, rice,
etc.) and adequate protein.
Coach: John Kostrzewa (357-5346
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Asst. Coach: Eric Okerstrom ( )
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v. The season is not that long, so please practice some constraints and
include nutritional choices in your diet.
vi. Rest is also essential for recovery and staying healthy. Balance your
schedule.
6. CLOTHING (NAME ON EVERYTHING)
a. Moisture wicking, lightweight long underwear, and socks (not cotton!).
b. Two hats—one for during exercise and a dry hat for afterwards.
c. Headband/ear muffs – (e.g. Swix) to wear under hat on very cold days.
d. Wind briefs (boys) or underwear with wind panels - an essential item for cold
weather racing. Available at ski shops.
e. Nordic ski gloves—one warm weight and a lighter or medium weight. Glove liners
and hand/toe warmers (Ask).
f. Warm-ups—comfortable, lightweight removable jacket, and pants.
g. Dry change of clothes, or at least a dry shirt, for after practices and races.
h. No Hat, No Gloves, NO PRACTICE
i. Minimum Ski Equipment (a, b, c, d, e)—put your name on everything.
7. SKIS
 1 pair of Classic Skis – No automatic bindings are preferred and skis (skate and
classic) should be narrow enough to fit on a structure tool. (You can use the wider
skis, but the narrower skis with race bindings are preferred by coaches.)
 1 pair of Skate Skis
8. POLES
 1 classic pair
 1 skate pair
o See pole size chart. Err to the longer size. Stiff enough so they don’t bow
under your weight and good hand grips make them much easier to hang
onto and keep hands warm.
9. BOOTS
 Preferably, one skate pair and one classic pair, or a combi-boot. Be sure that
boots and bindings work together. Having two pair of boots give you a better
chance to dry your boots in-between sessions and they work a little better for each
discipline. Skate boots tend to be stiffer and heavier, classic boots are more
flexible, smaller, and lighter.
10. BEFORE BUYING EQUIPMENT
a. It is crucial that you have skis that fit YOUR height/weight and poles that fit YOUR
height for both classic and skate technique. See chart on last page. Pole and Ski
lengths are in cm. We will assist you in making equipment decisions, new and
used, to help make skiing as affordable as possible.
b. The team has set up a rental program with an area ski shop. Loaned equipment is
a good option for first year skiers who are not sure if they are going to pursue the
sport. It is best that you try to get your own equipment, especially after your first
Coach: John Kostrzewa (357-5346
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Asst. Coach: Eric Okerstrom ( )
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year, and you know more about the sport.
c. When you do need to buy new equipment, it is best to go to nearby authorized ski
shops and stores like Brick Wheels (Traverse City), Northbound Outfitters
(Grayling), or Cross Country Ski Headquarters (Roscommon), where you can find
racing equipment. They usually have team discounts as long as you mention you
are on the High School Team. Buying used skis from racers is another way to get
good equipment and save money also. Ski swaps are good, if you get lucky and
find something race quality that fits.
11. SKI BAG AND GEAR BAG OR BACKPACK
Transport skis clipped together and in your ski bag with poles. Boots, gloves, hats, dry
shirt, balaclava or neck warmer, (buff) can be carried in your gear bag or backpack.
12. WAX & WAXING EQUIPMENT
a. A Synthetic cork, kick waxes for practice—temps from 0 F to 35F and a small
scraper to remove kick wax are necessary. Bring these waxes to classic practices
and classic races. We will apply the glide wax on skis as a team before important
races; otherwise, you are responsible for keeping your skis waxed. With glide
waxes, you will need an iron, scraper, and brush. You will be able to keep your
skis fast and protect the bases from drying out.
b. Wax remover for cleaning your classic skis kick zone (must have) and #150
grit sandpaper are needed before applying kick wax or klister, especially before a
race. We will have waxing clinics during the season, so you will know what you
need and how to use it.
c. A good gear bag or wax box to keep all of your stuff in one place.
13. OTHER SUGGESTED GEAR
a. Roller ferrules (carbide ski pole tips)—these are used for hill bounding and
rolling skiing. They will keep you from breaking/ruining the baskets on your ski
poles. These are available at most ski shops. Ask a coach before buying, if you
are not sure what to get.
b. Roller skis are a good dryland training tool- not required, but most skiers that get
serious about the sport usually own them. A bike helmet, gloves, and eye
protection are minimum items needed to round out roller skiing equipment.
c. Wrist Watch or Stop Watch—better to use time instead of distance. Everyone is
able to get a similar workout that is beneficial to all physical levels and skills. For
example, everyone runs out twenty minutes and turns back, equaling a fortyminute run. Everyone should return at approximately the same time, but may not
run the same distance as a teammate. The distance is not the important part; the
time training is what matters.
d. Ski Suit—if you are issued a ski suit, you are responsible for the suit. Ski suits
are only to be worn during races. If you lose or abuse the suit, you are
responsible and will have to pay for it. Ski suits cost approximately $150.
14. UNIFORMS
All uniforms must be returned at the sports banquet. NO EXCEPTIONS! Suits must be
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washed before returning. Elite team jackets can be worn anytime, but you will be
responsible for the team issued jacket. We usually make team jackets available for
purchase.
15. SPORTSMANSHIP
Sportsmanship and courtesy are a must. We are a large group, and even when we are
not in uniform, everyone knows who we are. One act of unkindness or un-sportsmanship
reflects on the whole team. We practice on public trails, and nobody should feel
intimidated by our team. We must be sensitive to other skiers on the trail (do not block
trails, etc.) and even more courteous when using ski lodges.
16. PRACTICES , TRANSPORTATION, AND SCHEDULE
Weekday practices will run somewhere between 4-6 p.m., most of the time. You will
receive weekly schedules via email and the team Facebook page. Please join –
“Traverse City Area High School Nordic” - on Facebook. You will be emailed a monthly
fitness training program that can be followed year round. We will base most of our
training off this during the official season. We have group practices 4-6 days per week,
depending on how may days we compete. Before the competition starts we need more
practice hours. January – February will have less practice hours due to weekend races.
Monday is normally a rest day after a race weekend. Fridays are ski prep days before
races.
17. MISSING PRACTICES
If you have to miss practice, make sure you check-in with the coach or captains within 24
hours before or after that day. If you have missed three scheduled practices and you
have not contacted a coach or captain from the team, your name will be removed from
the team roster.
18. TRANSPORTATION
You must provide your own transportation to practice. Try to arrange car-pooling with
other team members. Those who get rides from other drivers, please help share the gas
expense. Please try to help each other with transportation.
19. SEASON START
The season officially starts the first or second week in November and ends in early
March. A true skier trains year round and skis whenever the snow conditions are good.
Running soccer, biking and swimming are just a few great cross training activities most
skiers enjoy.
20. RACES
a. Race information will be handed out at the beginning of the week of the ski race or
earlier. It is best to sign up for races the first day information is available. You are
responsible to sign up for the upcoming race on time. If for some reason you
cannot participate in a race you signed up for, let us know immediately.
b. It is important that you are on time for race departure from the high school. If you
are late, you could end up being left behind. Students are not allowed to drive
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to out of town races. We will have a list of parent volunteers for car-pooling to
most races.
c. *Tuesday night races are actually regular practices that are held to teach skiers
how to be better prepared for a race. Half the Tuesday races are sprint races,
which are like an interval workout. The other half are short 4Km races. Races
alternate between classic and skate. Tuesdays, as well as weekends, are a good
way to measure your progress and prepare you for the most important upcoming
races. Our main goal is the State Championship Race Weekend, which we all do
as a team. So in order to be well prepared, skiers need to focus on the earlier
races as steps you need to take for State Championship races. Your coaches will
help you decide which races to do.
21. VARSITY LETTER REQUIREMENTS
Earning a varsity letter consists of each individual contributing to the team. Whether you
are a first year skier or fourth year varsity skier, you are expected to train with the same
intensity and goals. Three goals that you will need to concentrate on are to: improve
skiing technique, raise fitness level, and build team unity—all while having fun.
Everyone will be expected to do the same workout, but at different levels.
 Specific point and attendance numbers will be required to earn a varsity letter.
 Format will be posted on team website.
22. JUNIOR VARSITY LETTER REQUIREMENTS - posted on Team website
23. SCHOOL SNOW DAYS
We usually have practice on school snow days; but, this is an optional practice. The
athletic office will be notified if we cancel practice, and the Team Facebook page will
have an announcement ASAP also. Quite often, the weather clears by practice time, but
please exercise caution before driving in hazardous weather and use good judgment.
24. ONLINE RESOURCES
There are plenty of sources online for ski technique, and training suggestions. Save a few
in your favorites and check them out several times a week. They will get you on the right
track and sometimes come up with some new ideas to put some variety in your training.
A few are:
 http://www.xcskiworld.com/training/training_intro_main.htm
 Nordicskiracer.com
 cxcskiing.org
 racedingo.com
 http://www.crosscountryskier.com/video.php
 skipost.com
 Alaska Winter Stars http://home.gci.net/~alaskawinterstars/
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Asst. Coach: Eric Okerstrom ( )
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25. LOCAL NORDIC SKI COMMUNITY RESOURCES
 http://www.vasaskiclub.com/
 http://www.nordicskiracer.com/
26. GUIDELINES FOR PURCHASING NORDIC SKIS AND POLES
Purchasing XC Skis—the ideal situation is to work with a professional ski shop when
trying on skis. They can set you up with the proper sizes. It is very important that the skis
fit your height and weight. Below is a quick breakdown of the difference between Classic
and Skate Skis.
a. SKATE SKIS—basic skate skiing is when you skate in a “V” stride and actually
shift all your weight from one ski to the other as you skate on. (You do not ski in
the set tracks, but rather on a smoother usually groomed trail.) The basic “V”
Skate starts with a skier standing in a slight V position. Edge one ski to the inside
edge and simultaneously push off that ski while driving out onto the other ski.
Repeat the other direction.
b. TESTING SKATE SKIS—to see that you have the right skate skis for your weight
put the skis on a flat floor, stand on the skis as you would if you were going to ski
(you don’t need the boots on). Take a piece of paper and have someone slide it
under your boot area on both skis (up at least a foot in either direction on the front
and back of your boot), the paper should slide up and back easily between the ski
and the floor. Put all your weight on one ski. If the ski collapses so that the paper
cannot move directly under your boot area, the ski is too flexible and soft for your
weight. You want a stiffer ski. A skate ski needs to be slightly stiff, because you
don’t want to make contact with the snow (directly under your ski boot area). If it
does, it will not work because you have more surface contacting the snow – also
you want the skate ski stiffer so that when you go to kick off in a “V” stride, it will
give you more of a spring in the glide and it won’t be so sluggish.
 CLASSIC SKIS (DIAGONAL)—Classic (diagonal) skiing is when you slide one
foot forward; the other one stays back, and usually in a set track (about 1.5’ wide).
Wax the classic ski with a “kick” wax, a sticky type wax, which you cork in just
under the area where your boot is located. When you are Classic skiing, you shift
all your weight from one foot to the other repetitively. When all of your weight is on
one ski, you want your ski to collapse and have the “kick” wax make contact with
the snow so that it will “grip” the snow. Then you “kick” with that ski and propel the
other ski forward. If your classic ski does not make contact with the snow when
your weight is on it (ski is to stiff) you will slip (ski won’t grab the snow) when you
try to propel the opposite ski forward
 TESTING CLASSIC SKIS—the test you want to do to see that you have the right
ski for your weight is to stand with your (clean) classic skis on a flat surface. Stand
on the skis as you would if you were going to ski. Take a piece of paper and have
someone slide it directly under
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Asst. Coach: Eric Okerstrom ( )
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WHAT DO YOU LOOK FOR IN A CLASSIC SKI—Classic Ski waxing
pocket your boot area on both skis (up at least a foot in front of the boot and
less in back) – the paper should slide up and back easily between the ski
and floor. Then put all your weight on one ski. Slide the paper again from
front to back. You want the ski to completely collapse so that the paper
doesn’t move at all directly under the boot area. This tells you the ski will
make direct contact with the snow (and the “kick wax”). If the paper slides
easily under the boot area, then you are either too light for that ski or it is
not a proper classic ski. It also means that the kick wax will not make
contact with the snow when you put your weight down the kick wax will not
help you propel forward.
Height
Pole
Skate
Pole
Classic
Weight
Ski
Skate
Ski
Classic
6.2
167.5
157.5
165+
190-195
205-210
6.1
165.0
155.0
140-165
185-190
200-205
6.0
162.5
152.5
120-140
180-185
195-200
5.11
160.0
150.0
100-120
175-180
190-195
5.10
157.5
147.5
90-100
160-165
180-185
5.9
155.0
145.0
80-90
150-155
175-180
5.8
152.5
142.5
5.7
150.0
140.0
5.6
147.5
137.5
5.5
145.0
135.0
5.4
142.5
132.5
5.3
140.0
130.0
Coach: John Kostrzewa (357-5346
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Asst. Coach: Eric Okerstrom ( )
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