Skiing at Mt Itasca

Conditions are still looking good at Mt Itasca!! Pictures from Thursday.

Bill Meyer

Strength and Club Rifles

Good Morning Everyone-

For those that did the race yesterday—I see some good results—and some problems that you will need to work on during the upcoming off season. Keep in mind for the older crew, US Nationals will be held in Jericho VT March 23rd- March 29th. Hope you can attend!!

If you have a club rifle, and are not going to Nationals, you should now work on returning it to:
Lou Chouinard in the Cities
Bill in Nisswa
Vlad in Grand Rapids
Jeff in Alexandria.

The rifles should be cleaned thoroughly, and enclose a note indicating any problems you have had with it. We will be reissuing rifles [maybe the same one, maybe another one] at the May camp. New leases will need to be signed at the time of reissue.

As I watched the skiing yesterday, from the youngest to the oldest, I saw a common problem that everyone needs to work on. The course was good, but hard underneath and if your skis were a bit on the soft side [great for softer snow and warm conditions] you probably felt a bit unstable. With the instability comes a natural desire to ‘edge the ski’ by turning the knee inboard as soon as you reach the glide position…or before you reach it. This in turn leads to a weak push. Better is to compress the knee/ankle in line with the ski, and then extend it completely as you move to the new side with your entire body.

Others will do the above inboard knee with every push regardless of the snow conditions. And others will overlean to the outside or not get over the ski in the first place and inhibit their glide followed by incomplete compression and weak or no extension.

Much of the above to help hold a solid glide position while compressing with the poling can be corrected by building up the hip and core strength along with tightening up the knee stability. Side leg lifts, working both the outside flexors, and then lifting the lower leg up to the top leg to work the inside flexors will both strengthen the weak hip muscles and also help with the knee stability. Work with body weight at first..then slowly add light amounts of weight to the ankle area—or do the above with shoes then boots on. A little weight will go a long way.

Push ups, sit ups, side planks, hypers and back lifts, side curls etc will all add to the above with more core stability.

As much as we depend on the hips in normal life and more so in skiing, they are really weak.

Bill Meyer

Race on Saturday looking good

Hi Everyone
Vlad started grooming with the Piston Bully today for the race on Saturday. Here are some pictures of the range and course. Looking good!!
Please let me know if you plan to attend.

Bill Meyer

MNCup: Biathlon & Novice Race – Mt.Itasca Nordic Ski Association – Sat, Mar 11, 2017 – RESULTS

Minnesota Cup: Biathlon Race & Novice Race

Hosted by Mt.Itasca Nordic Ski Association

Date: Saturday, March 11. 2017

Place: Mt.Itasca, Coleraine
Race Format: Mass Start (PPSS)

RESULTS

Biathlon Results: Mass Start, 3.11.2017

8K Mass Start (5×1.6K)

Overall Results

Place

Categ.

Name

Shooting

Time

1

JM

Cam Christiansen

1021

26:30

2

JW

Siena Ellingson

2011

29:08

3

YW

Amanda Kautzer

3151

32:58

4

SW

Hanne Guthrie

2312

33:04

5

MM

Frank Gangi

2134

33:21

6

B

Sam Stertz

5300

33:24

PP  PP  PS  PS

7

G

Emma Stertz

4112

33:57

8

B

Matej Cervenka

1200

33:57

PP  PP  PS  PS

9

JM

Somer Schrock

5444

35:02

10

G

Kaisa Bosek

2311

37:05

11

G

Lucia Wyland

5124

38:28

12

G

Annika Viren

2331

38:45

13

G

Elsa Viren

2521

39:21

PP  PP  PS  PS

14

G

Emma Watson

3311

41:03

15

B

Devin Emslander

3224

43:13

PP  PS  PS  SS

16

G

Cheresa Bouley

3544

43:41

17

MM

Evan Ingebrigtson

5522

44:00

18

B

Ben Fenna

5453

49:22

19

MM

Sean Bedard-Parker

2222

58:45

Place

Categ.

Name

Shooting

Time

1

G

Emma Stertz

4112

33:57

2

G

Kaisa Bosek

2311

37:05

3

G

Lucia Wyland

5124

38:28

4

G

Annika Viren

2331

38:45

5

G

Elsa Viren

2521

39:21

PP  PP  PS  PS

6

G

Emma Watson

3311

41:03

7

G

Cheresa Bouley

3544

43:41

1

B

Sam Stertz

5300

33:24

PP  PP  PS  PS

2

B

Matej Cervenka

1200

33:57

PP  PP  PS  PS

3

B

Devin Emslander

3224

43:13

PP  PS  PS  SS

4

B

Ben Fenna

5453

49:22

1

MM

Frank Gangi

2134

33:21

2

MM

Evan Ingebrigtson

5522

44:00

3

MM

Sean Bedard-Parker

2222

58:45

1

JM

Cam Christiansen

1021

26:30

2

JM

Somer Schrock

5444

35:02

1

SW

Hanne Guthrie

2312

33:04

1

JW

Siena Ellingson

2011

29:08

1

YW

Amanda Kautzer

3151

32:58

8K Air Rifle

1

B

Riley Hutchinson

O513

46:31

NOVICE RACE 3×1.3K

Overall Results

1

50M

Bob Conzemius

O4

17:10

2

13G

Liv Wyland

11

18:31

3

14G

Clara Kramer

30

18:31,2

4

44M

Steve Kramer

44

20:12

5

13G

Liisa Wyland

12

20:25

6

12B

Jalen Emslander

22

22:22

7

16B

Kellen Schaner

31

26:40

Novice Race Boys 16 years old and under

1

12B

Jalen Emslander

22

22:22

2

16B

Kellen Schaner

31

26:40

Novice Race Girls 16 years old and under

1

13G

Liv Wyland

11

18:31

2

14G

Clara Kramer

30

18:31,2

3

13G

Liisa Wyland

12

20:25

Novice Race Master Men

1

50M

Bob Conzemius

O4

17:10

2

44M

Steve Kramer

44

20:12

 

MN Cup March 2017

Distance: G, YW, JW, SW, MW: 7.5km
               B, YM, JM, SM, MM: 10km;

Registration: 9:30 AM –   10:00 AM

Zero:           10:00 AM – 10:30 AM

Race Start: 10:45 AM Mass Start

Cost:         $20 (cash or check payable to MINSA)

Novice Race (recommended age: 13+)

~ Registration: 9:30 – 11:30am

~ No previous shooting experience necessary!
~ Instruction, Rifles, and Ammo provided.
~ Novice Race will follow the main race.
~ Safety Clinic prior to the Race

~ Start approx. at 12-12:15PM

~ Race Format: Mass Start – 4.5k (3×1.5k), PP + penalty loop

~ Cost: $20 (cash or check payable to MINSA)

 

Awards for Biathlon & Novice Race: after completion of both races.

Questions? Call Vlad or Petra 218-999-5046  or e-mail pcervenkova@hotmail.com    

                                                                                                              

Biathlon and Novice Race – Saturday, March 11, 2017

This will be the last biathlon event of the 2016 2017 season. While it is possible we will be able to pull off a race at Elk River on the 5th of March, currently the trails are totally closed so it would take substantial new snow to allow it to happen.

Mount Itasca still looks really good per pictures on Skinnyski this am.
Bill Meyer, Coach


Minnesota Cup: Biathlon Race & Novice Race

Hosted by Mt.Itasca Nordic Ski Association

Date: Saturday, March 11. 2017

Place: Mt.Itasca, Coleraine

Race Format: Mass Start (PPSS)

MN Cup March 2017

Distance: G, YW, JW, SW, MW: 7.5km

               B, YM, JM, SM, MM: 10km;

Registration: 9:30 AM –   10:00 AM

Zero:           10:00 AM – 10:30 AM

Race Start: 10:45 AM Mass Start

Cost:         $20 (cash or check payable to MINSA)

 

Novice Race (recommended age: 13+)

~ Registration: 9:30 – 11:30am

~ No previous shooting experience necessary!

~ Instruction, Rifles, and Ammo provided.

~ Novice Race will follow the main race.

~ Safety Clinic prior to the Race

~ Start approx. at 12-12:15PM

~ Race Format: Mass Start – 4.5k (3×1.5k), PP + penalty loop

~ Cost: $20 (cash or check payable to MINSA)

 

Awards for Biathlon & Novice Race: after completion of both races.

Questions? Call Vlad or Petra 218-999-5046  or e-mail pcervenkova@hotmail.com