Posts of R.N.R Announcements

West Yellowstone !

2011-10-27T21:35:51.307Z

We are headed to West Yellowstone November 20th-26th. If you would like to receive more information on the trip or how you can be apart of it feel free to contact me via e-mail. For more information on the ski festival check out http://www.yellowstoneskifestival.com/

You do not need to be a member of R.N.R to go on this trip it is open to all Mid-A skiers as well as junior skiers across the country looking for a group to train with in West !

Hope to see you on the trails !

Registration is now OPEN !!!!

2011-05-03T14:09:43.973Z

I’m excited to announce registration for the Rochester Nordic Racing Summer Program is now open!

The R.N.R summer program is a roller ski specific summer training program for athletes J3-U23 (8^th grade- college). We have developmentally appropriate programs for all ages and abilities.

R.N.R has been able to be successful with the support of local athletes, high school coaches, and families. Last summer the program included athletes from Brighton, Fairport, HF-L, Pittsford, and Webster.

With the continued growth and support I’m glad to announce that we will be offering a Development Program for athletes with no prior roller skiing experience. The Devo Team will be a spring board for athletes to enter in to the Prep and Comp Teams. The Teams are always changing and as athlete’s abilities and needs change the ability to move up and down within the teams is a fluid process. The (Team) is a lose designation for the training groups athletes will be split in to for specific workouts.

In addition to adding a new “Team” we have added a new coach. I’m extremely excited to welcome HF-L grad and current Dartmouth student athlete Steve Mangan to Rochester Nordic Racing. Steve will be helping lead the Devo Program as well as assisting with the Comp and Prep programs. Steve brings a unique set of qualities to the program not only being able to help out coaching but also being able to jump in workouts to help push the athletes and give them a perspective on what it takes to make it at the next level.

To read more about Steve and the other coaches please visit the website at www.rochesternordicracing.com

Comp Team:

Comp Team- Designed for J2-U23 ski racers competing at the regional and junior national level. The training focus includes endurance, ski specific strength, speed, agility, power, balance, mobility and flexibility. Technique will be an emphasis and will be an on-going project throughout the summer. Video analysis will be utilized to address specific skier’s needs. This program will provide a solid platform towards continued excellence at the high school and collegiate level.

The program will meet twice a week (Monday and Wednesday) as well as either Saturday or Sunday of each week. There will also be specific weekends where we would travel as a team to Mid-Atlantic sponsored camps for those athletes that are interested.

Prep Team:

Prep Team- Designed for J3-J1 athletes competing at the local level with little or no previous roller ski experience. The program will mirror that of the Comp Team in a developmentally appropriate setting. The goal of the Prep Team is to facilitate athlete’s transition to the Comp Team.

Devo Team:

Devo Team- Designed for J3-J1 athletes who have little to no prior roller skiing experience. The devo or development program provides a developmentally appropriate setting for beginner roller skiers to become conformable on roller skis, refine technique, and learn basic training theories and ideas, as well as providing a base of fitness to build upon in the future.

Summer camps are still being finalized and as I know more I will let you know! Possible trips include New Paltz Summer Camp, East Mountain Summer Camp (Queensbury), Green Mountain Valley School Summer Camp (VT), NYSEF Summer Camp (By Invite Only), USAA Regional Elite Camp (By Invite Only).

*Traveling to additional summer camps is an athlete’s choice and not a requirement of the program

What the program covers:

Ski specific training from June 1st – August 31th 2011

Two sessions per week

One weekend session per week

Video tape technique analysis

Ski specific strength program

Summer training program

E-mail and phone correspondence with coach as needed.

The majority of our practices will take place at the Ridings of Mendon development off of Bull Saw Mill Rd in Mendon. The majority of our weekend practices will meet in the parking lot located at the base of Bristol Mountain. (Check the website for a map)

For athletes who are interested in the program please contact me via e-mail or phone no later than Monday May 29th to confirm your participation. Payment and registration is due on or before Wednesday June 1st. You can mail your registration forms to me or bring them the first day of practice. I will have more information as we near closer to the start date for those athletes who will be involved. If you have any questions feel free to contact me as well.

For more information and registration forms please visit the website at

www.rochesternordicracing.com

What you really wanted to know!

Cost: $400 for the entire summer program. Train for the entire summer for the cost of many week long camps!

Discounts !!! 25% off for a 2^nd child from the same family. 50% off for a 3^rd child from the same family. Example 1^st child $400 2^nd child $300 3^rd child $200

Equipment Discounts: For those of you who need rollerskis, poles, bindings and or anything else please contact me as we will be able to purchase most equipment at a significant discount.

Preliminary order deadline will be May 23^rd.

If you have any other questions please feel free to contact me via e-mail at Jhettenb@vt.edu

Also feel free to forward this e-mail to anyone who you feel may be interested in joining us this summer.

Thanks

Jason Hettenbaugh

All of the registration forms are on-line at www.rochesternordicracing.com a NYSSRA membership is required to participate in the program.

Steve Mangan current Dartmouth athlete and HF-L grad added to coaching staff !!!

2011-04-29T14:44:57.804Z

I'm glad to announce that current Dartmouth athlete Steve Mangan will be coaching with R.N.R this summer. Steve bring a unique skill set to our coaching staff. He is one of section fives most successful athletes and is currently training and competing for Dartmouth College. Steve was the 2009 and 2010 NY State Champion and was the 2008 National Champion in the Classic Sprint at Junior Olympics. His main focus will be on the development group this summer, but will also be an added bonus to the prep and comp team as they can train side by side with someone who knows what it takes. I look forward to having Steve with us this summer.

Gavin ends the season being ranked the #15 J2 in the Country

2011-04-26T17:52:25.948Z

USSA has been doing a great job increasing the development pipeline within in the country. One of the major focuses has been identifying and supporting skiers at a younger age. Last year they started a National J2 Camp. Skiers qualify for the camp based on results at Junior Nationals. The top 20 boys and girls are invited to the camp

The purpose of the camp is not only to identify talent but also the get that talent together to push each other to become better, become smarter, and also to have fun.

I have been preaching that skiers from the Mid Atlantic division must attend JO's at an early age. So may athletes wait until their senior year to make the trip. For some it may be the only time they meet the qualifying standards for others its the only time they decide to go. Like any major event it's an eye opening experience. It's also an important step in an athletes development. For athletes like Gavin he is being "identified" as a skier and will be on the "radar" for future camps and opportunities. It is an honor for no only himself to be nominated but to all of Mid-A.

Mid-A has long and deep tradition of producing world class athletes and I believe that we can produce more !!!

Get out the door and Train, Train, Train and Train some more because once the Train pulls out of the station it's not stopping again !! Get on Board !

Link to the press release

http://www.nensa.net/docs/2010/Nat%20J2Camp%20Press%20release.pdf

All American x 2 !!!!!

2011-03-14T17:01:59.443Z

Congratulations to Gavin Hess as he is now a 2 time ALL-American placing 10th in the Freestyle Sprint and Classic Mass Start races at this years Junior Nationals ! Check out the blog post at http://rochesternordicracing.blogspot.com/2011/03/all-american-x-2.html

State Champion

2011-03-14T16:59:55.438Z

Congratulations on Alyssa on Becoming the combined NY State Nordic Ski Champion ! Check out the blog update http://rochesternordicracing.blogspot.com/2011/03/state-champion.html

U.S Nationals Recap

2011-01-10T20:55:42.972Z

Keep and eye on the blog as it is updated much more that the website throughout the winter. Here is a link to a short recap of U.S Nationals.

http://rochesternordicracing.blogspot.com/2011/01/us-xc-nationals-recap.html

2010-2011 Mid-Atlantic JO-Q Race Schedule

2010-11-25T00:36:24.961Z

Please be sure to read the Mid-Atlantic handbook located at http://nyssranordic.com/word_press/?page_id=932 This will help you understand how to qualify for Junior Olympics as well as go over all the technical information.

Here is the JO-Q schedule for this year!

Dec 18, 2010 Event World Famous Osceola Christmas Race JOQ (classic)

Site Osceola Ski Center, Osceola, NY

Info Mid-Atlantic JOQ / Sec III / ESGQ / NYSSRA Series Qualifier

start time: 10:30 am. BKYSL 11:00 am. distance: 5k all racers

Registration entry fee $20 by 12/15/10. $25 after. non-NYSSRA/NENSA add $5. payable: Camden

Ski Club. day of race registration 9:00 - 10:00 am

Contact Julie Hinsdill, 9160 Dean Rd, Boonville, NY 13309 (315) 942-5570

zimmerjm@yahoo.com

Jan 8, 2011 Event Glens Falls JOQ (freestyle)

Site Crandall Park, Glens Falls, NY

Info Mid-Atlantic JOQ / Sec II / ESGQ / NYSSRA Series Qualifier

start time: 10:00 am junior girls. 11:00 am junior boys. 12 noon seniors/masters.

distance: all junior women 5km. all junior men 7.5km. all others 7.5km.

Registration entry fee $15. online registration at skireg.com

day of race registration 8:00 - 9:30 am at Reliable Racing.

non-NYSSRA/NENSA add $5.

Contact Bob Underwood, 51 Lakewood Drive, Kattskill Bay, NY 12844 (518) 656-3127

Jan 14, 2011 Event NYSEF USSA SuperTour & Harry Eldridge Memorial (classic)

Site Olympic Sports Complex, Mt Van Hoevenberg, Lake Placid, NY

Info FIS / USSA NRL / Mid-Atlantic JOQ / New England out-of-region JOQ / ESGQ /

NYSSRA Series Qualifier. Event held in conjunction with the St. Lawrence Carnival.

start time: 10 AM individual start

distance: all J2s and J1/OJ/Open Women 5km. J1/OJ/Open Men 10 km.

Registration entry fee: $35 pre-registration. $10 late fee will apply after deadline. See

http://www.nysef.org for updated registration information. non-NYSSRA/NENSA add

$5. NO DAY OF RACE REGISTRATION.

online registration: www.nysef.org or www.alpinereg.com

Contact Margaret Maher margm@nysef.org website: www.nysef.org (518) 523-1900

Jan 15, 2011 Event NYSEF USSA SuperTour & Harry Eldridge Memorial (freestyle)

Site Olympic Sports Complex, Mt Van Hoevenberg, Lake Placid, NY

Info FIS / USSA NRL / Mid-Atlantic JOQ / New England out-of-reion JOQ / ESGQ /

NYSSRA Series Qualifier. Event held in conjunction with the St. Lawrence Carnival.

start time: 9:30 AM individual start

distance: 5km all J2's. J1/OJ/Open Women 10km. J1/OJ/Open men 15km.

Registration entry fee: $35 pre-registration. $10 late fee will apply after deadline. See

http://www.nysef.org for updated registration information. non-NYSSRA/NENSA add

$5. NO DAY OF RACE REGISTRATION.

online registration: www.nysef.org or www.alpinereg.com

Contact Margaret Maher margm@nysef.org website: www.nysef.org (518) 523-1900

Jan 29, 2011 Event Rochester JOQ (freestyle)

Site Mount Pittsford, 75 Barker Road, Pittsford, NY

Info Mid-Atlantic JOQ / Sec V / ESGQ / NYSSRA Series Qualifier

start time: 10:00 am juniors, qualifying round followed by top 24 in heats.

Masters men and women 10 km at approximately 12:30 pm.

Registration entry fee: $20 by 1/26/10. $30 day of race registration, closes at 9:30 am. non-

NYSSRA/NENSA add $5. payable: Anna Gorbold

online registration: skireg.com closes Wed 1/26/10

Contact Anna Gorbold, 3 Pittsford Hill Circle, Pittsford, NY 14534 (585) 586-5096

Feb 5, 2011 Event Mid-Atlantic JO Championships (classic)

Site McCauley Mountain, Old Forge, NY

Info Mid-Atlantic JOQ / Sec III / ESGQ / NYSSRA Series Qualifier

start time: 12 noon. distance: 5km all racers.

BKYSL at 1:30 pm.

Registration entry fee: $15 by 2/2/11, $25 after. non-NYSSRA/NENSA add $5.

payable: Polar Bear Ski Club. day of race registration: closes 11:30 am.

Contact Patty Foley, PO Box 696, Old Forge, NY 13420 (315) 369-2134

In case you did not notice this years JOQ in Lake Placid is a USSA Super Tour as well as a USSA NRL and a New England JOQ! If their is one weekend of racing you don't want to miss this year this is the weekend!

See you on the trails! Ski fast !

2009 Summer Program!!

2009-05-13T14:42:54.614Z

I want to take this opportunity to introduce you and invite you to become a part of Rochester Nordic Racing. Rochester Nordic Racing is committed to improving the state of cross-country ski racing in the Mid-Atlantic Division amongst J2-U23 athletes. Cross-country ski racing is no longer a winter-only sport. Consistent, year-round training is a major step towards reaching our goal of developing the best junior racers in the country. Rochester Nordic Racing will work in conjunction with local and regional programs to help support the aspirations of junior skiers in the Mid-Atlantic Division.

This year the summer program will be open to 12 athletes. Selection will be based on 2008-09 results. Due to the nature of the program prior roller-skiing experience is a must!! Their will be other options throughout the summer for beginners level skiers! Stay tuned!

E-mail or phone contact must be made with me prior to Sunday May 31^st for those who wish to be a part of the program.

For more information, and registration documents please visit.

www.rochesternordicracing.com

2010 Summer Programs

2010-05-04T00:45:24.348Z

I’m excited to announce this summer Rochester Nordic Racing is going to expand our program to offer ski specific summer training to beginner and novice J3-J1 athletes. This new program will be designated as our Prep Team and will mirror our already established Comp Team.

The Prep Team will prepare beginner and novice skiers for advancement to our Comp Team. The focus of the Prep team will be to introduce athletes to roller skiing, ski specific dry land training, and ski specific strength training. An emphasis will be placed on establishing confidence on roller skis using developmentally appropriate drills and workouts. Not only will athletes be working on improving there skiing but also there understanding of basic training philosophies and principles.

Program Descriptions:

Comp Team- Designed for J2-U23 ski racers competing at the regional and junior national level. The training focus includes endurance, ski specific strength, speed, agility, power, balance, mobility and flexibility. Technique will be an emphasis and will be an on-going project throughout the summer. Video analysis will be utilized to address specific skier’s needs. Athletes will also be educated on Training Intensities, Definitions and Workout Application. This program will provide a solid platform towards continued excellence at the high school and collegiate level.

Prep Team- Designed for J3-J1 athletes competing at the local level with little or no previous roller ski experience. The program will mirror that of the Comp Team in a developmentally appropriate setting. The goal of the Prep Team is to facilitate athlete’s transition to the Comp Team.

Both teams will meet on Mondays, Wednesday and select Saturdays starting on Wednesday June 2^nd and continuing through the month of August ending August 28^th.

For athletes who are interested in the program please contact me via e-mail or phone no later than Monday May 24^th to confirm your participation. Registration is due on or before Wednesday June 2^nd. You can mail your registration forms to me or bring them the first day of practice. I will have more information as we near closer to the start date for those athletes who will be involved. If you have any questions feel free to contact me as well.

As noted about the Prep team is designed for those athletes with little to no prior roller ski experience so don’t be afraid to come out and join us this summer.

For more information and registration forms please visit the website at

www.rochesternordicracing.com

In addition to the new programs we have also added a new coach to help out with the growing numbers! I’m excited to say that Mr. Roger Weston has come aboard for this summer. If the name sounds familiar it should! Roger has been involved in youth skiing for over 30 years!! He was the head coach Fairport High School for 25 years. He has two children one of which (Tim) was NY state Champion as well as a skier at Middlebury College and now a coach himself at Green Mountain Valley School. Roger was also the recipient of the USST Russell Wilder Award given to U.S. adult for working with youth skiers, and in 1985 was the USSA domestic coach of the year. He has coached at 5 NCAA Championships, 8 Senior Nationals, and has been on 15 Junior Olympic Trips. Roger has even coached current USST Nordic Director John Farra USST Team Head Coach Chris Grover and USST Team Coach Matt Whitcomb. To say that Roger has a lot of experience is an understatement! He brings years of knowledge and exsperiance to our program and I look forward to all that he is going to be able to do this summer!

New Programs!!!!

2010-04-16T18:36:50.671Z

There are some big changes ahead! New and exciting programs to begin this summer! More information will be available the week of April 26^th after the NYSSRA meeting. Feel free to e-mail me with any questions.

Junior Olympic Team Named!

2010-02-09T01:41:50.401Z

The goal of the junior program is to get skiers on the Mid-Atlantic Junior National Team. Last year I believe that we had 80% of the kids from the summer program make the JO team. This year we are at 80% again. I have to say that I’m very impressed with the results and it only reinstates that fact that you have to have ski specific ski training over the summer to be successful. It does not have to be organized but does need to be done. Having an organized group to train with makes the process easier and in the end more successful. We are headed in the right direction for sure but there is a lot of work still to do. I’m already looking forward to this summer but before than there is a lot of business to take care of. The first order of business is the NY State Championships. Adam, Alyssa, Amy, Katie, Kathryn, Reed, and Stefan all qualified for the state championships based on there performance in this weekends Sectional Championships. After State we will be headed to Presque Isle for Junior Olympics! Game On!!

2010 Mid-Atlantic JO Schedule Now Posted!!!

2009-10-27T23:00:33.627Z

To view the new schedule go to http://nyssranordic.com/word_press/?page_id=731

you will have to change the view to month to navigate the calendar.

R.N.R Blog!!

2009-10-27T22:57:17.652Z

R.N.R has recently launched a blog. This is where you will want to check for the most recent and up to date information!! The blog is also featured on www.FasterSkier.com !!

To visit the blog go to www.rochesternordicracing.blogspot.com

Where are YOU at???

2009-06-07T13:01:12.083Z

We did our first baseline test of the year on Wednesday. It was not only a chance to get some information on everyone but it was also a chance to remind ourselves what it feels like to hurt. The test also provided the opportunity to fight those mental battles that are so common in Nordic Skiing providing that line that needs to be crossed to be good, to be great, to be a skier!!!

The test consisted of a mile run on rolling terrain (give or take a few meters) followed shortly after by the following strength test Dips, Sit-Ups, Push-Ups, Step-Ups, and Pull Ups in that order. The protocol for the test was that each athlete would do as many repetitions as they could in 1-min get a 1-min rest and then as many repetitions as they could in 1-min again! This not only test overall strength but muscle recovery and muscle endurance. The title of the post is Where are you at?? Well here are the results so you know where your at!

Name Mile Time Dips Sit-Ups Push-Ups Step-Ups Pull-Ups
A.S 5:56 31/15 30/32 29/16 63/40 7
R.L 5:36 49/35 43/40 30/15 48/52 6
D.H 6:27 50/30 40/40 38/17 44/48 8
S.Z 6:22 57/32 50/33 40/25 45/48 15
J.H 5:20 52/35 49/43 36/19 38/42 13
C.D 5:46 88/62 70/58 60/35 49/52 18
D.D 6:08 67/36 55/36 41/17 52/44 9
M.M 5:39 61/40 68/49 42/25 34/39 9

K.D 7:02 34/24 49/46 35/24 42/41 6
A.C 6:42 26/8 53/50 27/25 46/50 5

Here is a picture of Chad, He posted some of the top performances during the test! He was not kidding about using his Iron Gym!! As you can tell we are all about getting back to the basics. You don't need a gym membership to do pull-ups all you need is a branch, swing-set or in our case a 2x6 beam! Don't make excuses!

Get Out and Get After It!!!

June, July and August!!!

2009-05-21T18:25:55.747Z

June, July and August!!

The summer is the most important time of year for a Nordic skier. I’m going to quote my high school coach and in my opinion one of the very best coaches in the country HF-L’s Bernie Gardner.

“There are three things that determine how successful a high school athlete will be the following year June, July and August!!!”

I cannot agree more with Bernie. June, July and August is when the biggest gains are to be made for the high school athlete and in most cases elite athletes as well. The day’s are long, energy is high and it seems a lot easier to get out of bed and go train. It is also the only time of year that the high school athlete is actually able to train!! They are not running four events twice a week at a track meet or playing three games a week (A major problem with our development in the US in my opinion!!) The athletes are able to get some quality hours under there belt and build a base that will hopefully be able to carry them through the intervals and races that the season will bring.

With that being said I’m excited to say that the R.N.R summer program is filling up fast!! I think there are 2-3 spots left!! This summer’s group will feature familiar faces and some exciting new additions! Only 10 day’s until we get going! I’m ready to rock and roll and I think the athletes are as well. Some of them won’t be able to start on June 1^st but that’s not a bad thing because a delayed start means that they are killing it on the track and advancing through the gauntlet of championship races that make up the road to the NY State meet at CNS! Good Luck to them!

Another bit of information that I would like to pass along to you is the opportunity to join two former New York State Skiers at there camp in Vermont. Tim Weston (Fairport) and Justin Beckwith are the coaches at GMVS and are heading up a couple of camps this year on campus. Justin and Tim are both great guys and are exceptional coaches! Both coach for the New England JO team and Justin was the head coach for this years US Ski Team J1 Scando Trip!! You can see a brochure at:

http://www.gmvs.org/gmvs/pdf/nordic_summer_brochure2.pdf

If you have any questions about the camp you can visit the GMVS blog or e-mail me and I can help you out.

Get out the door and MAKE IT HAPPEN!!!!!!!!

J2-OJ Athlete Winter Highlights 2008/09

2009-05-14T17:02:20.859Z

R.N.R 2008/09 Winter Highlights

R.N.R athletes had an amazing winter!! This is not only a credit to how much
improvement can be made over the summer but also to all of the hard work that
their parents, teammates, and high school coaches put in!!

SECTIONALS 2009

Classic Distance Race Women
Amanda 1st
Katie 2nd
Catherine 9th
Alyssa 10th

Classic Distance Race Men
Nico 6th
Patrick 18th
Adam 20th
Magnus 21st

STATES 2009

Classic Distance Race Women
Amanda 2nd
Katie 5th
Catherine 14th
Alyssa 20th

Classic Distance Race Men
Nico 12th

Mid-Atlantic Junior Olympic Team Members 2009 Truckee California
Amanda
Katie
Alyssa
Nico
Adam
Magnus

TD Banknorth Eastern High school Championship Team Members 2009 Rangeley
Catherine
Patrick
Adam