News

Team Picture

Posted by M Suke on January 19, 2012 at 9:55 AM

We will take our 2011/2012 team picture Tuesday Jan 24 at 4:30 pm. As this is a classic practice please arrive early to have your skis waxed and ready to go.

Wear GBN Jackets or jersey & Hats. If you have a jacket and a jersey please bring to share with members who have no Jacket.

CLASSIC S-LAB BOOTS SIZE 12 FOR SALE

Posted by M Suke on December 20, 2011 at 10:30 PM

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Sam Weichel has almost new Salomen classic boots for sale - size 12

2km run test Nov 3 2011

Posted by M Suke on November 5, 2011 at 8:35 AM

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Julian 5:44 / 5:58 (previous PB 5:50):)

Sam 6:06 / 7:24 (previous PB 6:26):)

Sean 6:58 / 7:30 (Previous PB 7:03):)

Chelsea 7:07 / - (PB 5:18)

Logan 7:20 / 7:46 (PB 7:05)

Ed 7:20 / 7:298)

Strength testing October 18

Posted by M Suke on October 26, 2011 at 7:20 PM

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Name Pull ups ( x 3) Sit ups Push Ups Box Jumps Dips Total

Dylan 9 (27) 30 26 20 25 128

Colleen 8 (24) 30 25 20 20 119

Kaiden 4 (12) 28 23 34 19 116

James 8 (24) 43 28 36 24 155

Ben 5 (15) 40 16 34 25 130

Rod 17 (51) 46 32 45 37 221

11 (33) 51 27 43 35 189

Spencervb 8 (24) 33 35 32 18 142

Simon 8 (24) 35 37 37 ? 133(?)

Isaac 16 (48) 59 40 50 30 227

11(33) 40 30 40 24 167

David A 30 (90) 40 43 62 62 297

15(45) 15 22 35 28 145

David S 13(39) 36 42 35 30 182

10 (30) 23 24 30 27 144

Sean 16 (48) 42 38 45 41 214

13 (39) 38 35 51 42 205

Chelsea 13 (39) 53 40 50 45 227

11(33) 50 47 51 38 219

Logan 8 (24) 70 38 51 48 331

3 (9) 68 41 53 52 313

Avery 41 (123) 61 74 61 77 394

23(69) 60 64 51 71 315

Julian 19 (57) 54 65 71 67 314

14 (42) 55 37 issues 30

Sam 36 (108) 55 70 67 55 355

28 (74) 59 63 60 64 320

Pete 1 (3) 29 18 13 26 89

Eli 29 (87) 58 80 70 53 348

Parents Handbook 2011 /2012

Posted by M Suke on September 26, 2011 at 10:20 PM

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Georgian Bay Nordic

Parents’ Handbook 2011/12

Georgian Bay Nordic (GBN)

Who Are We?

GBN is a racing club for skiers in Grey and Bruce counties whose primary focus is competition at local, provincial and national races. We do not maintain our own trails, but train and ski at Sawmill Ski trails, south of Hepworth, which are maintained by the Bruce Ski Club. Our ‘home’ is the “Athletic Training Centre” at the Sawmill trailhead (wax shed and storage hut) built by GBN and BSC volunteers, with GBN funds, and with kind permission of the BSC

Bruce Ski Club (BSC)

BSC is a recreational ski club that develops and maintains three trail systems in Grey and Bruce County: Sawmill, Colpoys, and Rankin. BSC owns the shelter at Sawmill as well as the trail grooming equipment for all trail systems. All GBN members must also be members of the BSC.

Who Joins GBN?

Originally, GBN, founded in 1989, was composed mainly of skiers of high school age who desired more competition than was available on the school circuit. Today, with the keen interest in nordic skiing in Grey and Bruce, GBN has added masters skiers, and a vibrant group of midget skiers (grades 5-8). GBN candidates should have previous ski experience (i.e., Jackrabbit program graduates, or elementary and high school racers) and a keen interest in racing.

What is the GBN Philosophy? “A Fellowship of Skiers in Pursuit of Excellence”: instilling a love of nordic skiing that will last a lifetime. Teaching excellence in ski technique, both classic and skating, good sportsmanship, and racing to the best of one’s ability. This quest for excellence is focused on skiing and racing but also expands to include many facets of our personal and community life. We are fortunate to have such a strong club to help us on our journey.

WHICH GBN ‘team’ should your child join?

PEE WEEs ( formerly MINI-MIDGETS)

Who Joins? Skiers in grade 5 and 6; 10 or 11 years old as of Jan.1st

PHILOSPHY? Teaching good ski technique while maintaining a fun atmosphere. At this age, participation in other sports is encouraged.

COACHING? 1X per week, beginning in September

RACES WITH COACHING & WAX SUPPORT?? Local only (examples: Groundhog Loppet, Suntrail Special) Wax support usually consists of inspection of glide wax and final prep and grip wax of day as required. There is an Ontario Midget Championship at the end of the season if there is parental support, GBN may attend.

MIDGETS

WHOS JOINS? Skiers in Grade 7 and 8; 12 or 13 years old as of Jan.1st

PHILOSOPHY? Teaching good ski technique while maintaining a fun atmosphere. At this age, participation in other sports is encouraged.

COACHING? 2X per week, beginning in September

RACES WITH COACHING & WAX SUPPORT ?? Local only (examples: Groundhog Loppet, Suntrail Special) Wax support usually consists of inspection of glide wax and final prep and grip wax of day as required. Skiers may choose to race the local Ontario Cup race weekend. In this case full wax support is provided. There is an Ontario Midget Championship at the end of the season if there is parental support, GBN may attend.

DEVELOPMENT TEAM

WHO? Skiers in Grade 9-12; 14 to17 years old as of Jan.1st

PHILOSOPHY? Teaching good ski technique while maintaining a fun atmosphere. Geared towards skiers who are keen to improve their race skills at the high school and local races, but are also interested in exploring the next level of competition at the Ontario Cup races.

COACHING: 1x per week, beginning mid-September, 2x per week beginning mid-October, plus Wed. morning roller ski practices. Fall training camp at Highlands Nordic, last weekend of November (overnight).

RACES WITH COACHING & WAX SUPPORT: Local races, plus up to two Ontario Cup races. Full wax support at Ontario Cup races.

RACING TEAM:

WHO? Skiers in Grade 9 to 12; 14 to 17 years old as of Jan.1st

PHILOSOPHY? Excellence in ski racing. These skiers will have committed to ski racing with the goal of being competitive at a national level. A specialized yearlong training program is developed for each athlete by the coach. Training is supported year round.

COACHING: 1x per week, beginning September, 2x per week beginning mid-October, plus Wed. morning roller ski practices. Fall training camp at Highlands Nordic, last weekend of November (overnight). Training log feedback throughout the year.

RACES WITH COACHING & WAX SUPPORT : Minimum of 3 Ontario Cup races. National Championships at coach’s discretion.

ALUMNI

WHO? For those skiers who have moved on to higher education and wish to continue racing under the GBN banner. Wax and race support may be provided at races if the athlete is unsupported by their coach. There is a cost recovery fee for this service.

MASTERS

WHO? Skiers 30 years and older who would like to improve their race skills.

COACHING and RACES: Please talk to head coach

WHAT ARE ONTARIO CUP RACES (O CUPS)?

There are 4 ski divisions in Ontario: Southern Ontario Division (that’s us!), National Capital Division, Northern Ontario Division, and Lake Superior Division. Each division hosts an Ontario Cup event, consisting of 2 to 3 races over 2 to 4 days. These are ‘point races’: skiers 14+ have the option of purchasing a racing license so that their points may be calculated based on their time behind the winner of each race. From the points list, the Ontario Team is selected. GBN has had a skier selected to the Ontario Team almost every year. These skiers receive Ontario Team Jackets and some funding at the National Championships.

Midget skiers may also enter races at an O Cup event, but a parent must attend the race with them. Please contact the coach during the season if you think your midget skier may be interested.

For more information on Ontario Cup races, Ontario Team criteria, points, etc, check out Cross Country Ontario (xco.org) or Cross Country Canada (cccski.com)

WHO SHOULD GET A RACING LICENSE?

Skiers age 14 and up (Juvenile, Juniors) need a license to race in Ontario Cup races. Racing team members must purchase a license for the season by going to the Cross Country Ontario website (xco.org) and click on racing license. Enter your data (Marilyn Suke is a level 3 coach and her license # is 853014). Sandra Hong is our club official as president.

A racing licence allows you to accumulate points toward naming to the Ontario Team. Points also determine seeding for races and this is important especially in a mass start race.

Development skiers may purchase a racing license for the season, as above, or, if they plan on only competing in 1 or 2 Ontario Cups, can pay a daily license fee when they are entered in the race.

WHO ENTERS MY SKIER IN A RACE?

The coach or race manager will enter skiers in all Ontario Cup races and the local races that you will be attending together as a team.

What is expected of GBN parents?

GBN is a parent-run club. They must fill positions on the club executive--president, vice president, secretary, treasurer-- plus other supportive roles such as travel coordinator, uniform coordinator, and race manager.

Parents are also expected to help with our fundraising events. The club receives part of the proceeds from the Enduro race and the Suntrail Special. Parents are required to help on race day with trail marshalling, timing, bib collection, etc. Community ski events, such as Women & Men on Skis (Skidaddle), have been major fundraisers for the club, and require parents and skier volunteers.

Races that skiers might attend are held in various locations in Ontario including, for example, Sudbury, North Bay, Ottawa, or Duntroon. Parents must be willing to help out with transportation to some of these races.

Parents must transport their skiers to and from the Sawmill trails for practices.

Also on the wish list is a volunteer wax technician!

WHAT DO THE REGISTRATION FEES COVER??

(For specific fees, see registration forms)

Georgian Bay Nordic is coached by volunteers. Basic club fees cover administration, club registration and liability (with CCC and CCO), waxes, training equipment, coaches out-of-pocket expenses, and capital costs such as the cost of the GBN wax/equipment shed at Sawmill. The basic club fee is pro-rated depending on which GBN team one joins: the Racing and Development teams pays a higher club fee as they use more resources such as race wax.

Coaching: dryland training, ski training, training camps, training logs, race support (see above for specifics for each team).

Training Camps, Race Entries, Transportation and Accommodation:

We base the fees (above the Basic Club fees) on the minimum number of races we ASSUME the skiers will attend. For example, we assume a Development skier will attend at least the one Ontario Cup. An account is set up for each skier, and any race fees and associated costs that the skier incurs will be deducted from the GBN registration fees paid at the beginning of the season.

At the end of the season, each skier will be given a full accounting, and depending on what races the skier attends, additional fees might be required.

*** The GBN fees are set before the complete race schedule is posted. Other local races may pop up and fit into the GBN schedule, or races may be cancelled or postponed due to poor weather. We do our best to set fees based on our knowledge at the time. Parents are free to pay a larger fee at the start of the season if they anticipate their skier may be keen to attend more than the minimum races required. For example, a Development skier may want to attend another out-of-town O Cup race. They could anticipate an extra charge to their account of $250 to $350 for race fees, transportation and accommodation costs.

WHAT DO THE BASIC GBN CLUB FEES NOT COVER??

RACE ENTRY FEES for midget and mini-midget skiers

SKI EQUIPMENT…..see attached equipment list.

GBN HATS……mandatory for all skiers.

GBN UNIFORMS…. jerseys, jackets. Optional – racing team members are expected to purchase at least a jacket or jersey.

CALENDARS ….Each skier is expected to buy 3 Cross Country Canada fundraising calendars to resell.

WHO ARE OUR COACHES?

Marilyn Suke is the GBN head coach. A past competitive athlete (swimming, karate), Marilyn discovered nordic skiing when her son joined the high school ski team. She plunged enthusiastically into the sport, and has spent the past few years improving her coaching credentials. She is currently a National Coaching Certification Program (NCCP) Level 3 coach, has been part of the provincial coaching team at the Canada Winter Games, and is working on some NCCP level 4 coaching requirements (the highest level). Marilyn is also a Coaching Facilitator, teaching coaching courses at the community coach and learning to train levels.

In 2010/11 Marilyn was supported by Ken Clarke, Jack Van Dorp, Owen Grey, and Ed delaPlante

ALL OUR COACHING STAFF ARE VOLUNTEERS! IN RETURN, PLEASE GIVE THEM A POSITIVE ATTITUDE AND A DESIRE TO DO YOUR BEST.

IN SUMMARY

GBN is a club run by YOU. If there are things you feel can be improved, please communicate with the executive. If you see a place where your special skills may be of use, please step up. GBN has seen robust growth over the past two years. Be patient, communicate, and volunteer to help make our growing club run smoothly.

What the mind can conceive and the heart believe, you can achieve.

EQUIPMENT LIST …in order of priority

*** PLEASE LABEL ALL EQUIPMENT!

SKIS: skate and classic

• Fit is essential – check if skis are still the correct length and stiffness (camber) for the skier’s current height and weight

• Waxless classic are Ok for younger beginning skiers and make excellent training skis. They are, however, slow for racing.

• Keep (or acquire) old skis to use for training on poor snow days or as warm up for races

Poles: skate, classic, running poles, rollerski poles

Again, fit is essential – a rough guide - skate poles come to chin and classic to armpit when standing on the skis with boots on. Running poles should reach mid chest. Special tips can be purchased for roller skiing.

As the price of the pole increases the weight decreases as well as the pole’s ability to transfer power to the snow (too soft a pole will bend rather than push into the snow)

BOOTS: skate and classic

For beginning racers a combi boot is OK, but technique specific boots do facilitate better skiing. ‘Pilot” style boots and bindings seem to have some advantage due to their stiffness and control to transfer force to the ski. Pilot boots fit in “regular” bindings but not the other way around! Classic boots/bindings are now adopting the Pilot system Pilot classic boots fit the non-pilot binding – but not really well.

Waxing Iron:

Essential to protect those expensive skis.

Digital watch:

Excellent for training – a timing function and waterproof is a bonus.

Heart rate monitor:

Again a basic model is excellent for optimizing training as you can ensure you are training in the Zone you have chosen for that particular workout. They can be purchased for under $100 if you watch for sales. The upgraded models include a timing/ memory function, which is fun but not essential. Keep your packaging as the batteries do wear out and the watch may have to be returned for battery replacement.

Roller skis – skate, classic, combi

Roller skis are an excellent pre season training tool and are generally easier on the joints than running. They build ski specific muscles, balance and technique.

Commercial roller skis are 3 -$400. Marilyn has purchased skis and wheels at www.rollerskishop.com and found the company to be reliable and speedy. Fresh Air Experience www.freshairexperience.com also carries roller skis. Classic roller skis take up less room on the road and are a little easier to use where there is traffic. Purchase skis with the slowest wheels.

The club also has some skis which we lease at $10 / month.