Helmets are required for all roller ski practices!

We Proudly ski on

SALOMON SKIS and BOOTS

finnSisu

Contact Us!
Minnesota Valley S.E.F.

143 Lexington Pkwy N

St. Paul, MN  55104   651-208-9391

Reid@mnvalleyskiteam.com

Minnesota Valley News

Fall training starts September 8th

Fall Training Plan
(We will train with Go! Training ski team skiers and coaches)
Skiers who wish to do the basic program can select three of the six workouts to attend (T,W,Th reccomended). Skiers who do the advanced program do all workouts. Sunday program also available as a stand alone program.

Monday - Rollerski Technique and Specific Strength
3:00 – 5:30 West River Rd, bottom of the Franklin Bridge Hill.  We will start with some specific strength on the Franklin Bridge hill and then move on for a longer distance rollerski.  Intermediate- advanced skiers

Tuesday - Core Strength, Bounding and Hill Running  
3:45-6:00 at Hyland Hills Alpine Area in Bloomington.  These strength sessions will start with 30 min of strength and balance exercises.  We use medicine balls, body weight, and some weighted exercises.  After strength we will move to a combination of hill bounding, ski walking, and hill running intervals.  Training is based on your ability, but you still get to train in a great group environment.  You need to bring HR monitor, running shoes, bounding poles, and water bottle.   These will be difficult training sessions, but they are open to all skill levels. 

Wednesday – Rollerski technique and medium distance ski. 
3:00-5:15 Hyland Hills.  These session will focus on technique and medium rollerski distance training.

Thursday - Rollerski Intervals  
3:00pm-5:15pm-  Braemar Golf Course, Edina.  We will be using very hilly terrain.  Level 3 and Level 4 intervals with technique emphasis. 

Friday – OFF

Saturday – ON OWN

Sunday – Distance rollerski
2:00 PM  Meet the first week at Hyland, but then we will move around to various sites around the Twin Cities to keep our brain fresh.  These will be overdistance skis with a specific technique focus for each workout.  Think and Ski.

Fall Training and Thankgiving Brochure

WEST YELLOWSTONE THANKSGIVING TRAINING CAMP

We leave for West Yellowstone November 22nd. Last year we filled up the Thanksgiving Bus in October, so get your registrations in soon. If you would like to fly out to West Yellowstone just let us know and we can see if we can arrange transfers.

Fall Training and Thankgiving Brochure

Thanks for another great summer. We will have information on Fall training and Thanksgiving camp at practice.

RINGER ROLL RESULTS

Results

Times from uphill testing
If you are faster on you double pole you need to work on leg strength. If you are faster no poles you need to work on upper body strength.The bigger the difference, the more important it is to equalize the two.

Uphill testing results.

Weekly schedule.

SUMMER PROGRAM is full.

Groups posted
Please give us feedback if you think you should be in a different group.

F.A.Q. on Summer training

-First day of practice is June 16th. We meet at Hyland Park, at the Sunnyside parking lot (by the chutes and ladders play area). Please be on time as we start promtly at 7:00 AM.

- Helmets are required! We are skating the first day of practice. If you have never been on roller skis that is not a problem, but be sure and tell your group coach. We will teach you how to stop!

-Bring rollerskis, boots, waterbottle, and helmet to the first day of practice. You should put rollerski tips on your poles. Make sure the pointy part is facing forward. Baskets tend to break rollerskiing, and they cost to much to waste on pavement.

- All participants need rollerskis for classic and skating or a combi rollerski before the first practice.  I only ski on Marwee and think that all the skiers should be either on Marwee Combi's (perfect for beginners) or Marwee Skates (great as a second pair of skis for advanced skiers)

-We ski and run in rain, but not thunderstorms. If a practice is cancelled it will be posted on the web site at 6:15 AM.

- You should have two sets of poles. One for classic rollerskiing and bounding, and one for skating.

2008-2009 JOQ schedule posted

SUMMER 2008 REGISTRATION FORM (PDF)

OR

On-line registration on Active.com

Who has signed up? See the list.

Minnesota Valley has a facebook group. Look us up and join.

Minnesota Valley finishes 12th place in club standings at Junior Olympics!

Sharmila Ahmed, Jen Rolfes and Hans Nygren all crack the top ten and make All-American in the skate race. Fagerstrom, Rolfes and Berndt named All-Americans in Classic race. Almost every MV skier had a top 30 finish. Congratulations to all the skiers who participated.

Follow Minnesota Valley and all Midwest results on the JO web site.

SUMMER 2008 REGISTRATION FORM

Minnesota State meet results
Highlights galore! 10 All-State Skiers, Burnsville girls finish second, Hans wins skate race and 38 (yup that's right) Minnesota Valley skiers partcipated at State Meet, including every skier in the top boys and top girls groups
(except Jen Rolfes, who is going to orienteering school so she won't cut the course next year at Sections).

Congratulations to our all the skiers who made it.
Apple Valley and Burnsville (B & G's) teams made it to state. First time ever for Apple Valley, first time in 20 + years for Burnsville guys.

Eleven Minnesota Valley Skiers make Midwest JO team at Telemark!

Minnesota Valley Skiers set an all time high when the Midwest Junior Olympic (Junior Nationals) team was named last week. Eleven skiers were named to the team, making this years group the best Minnesota Valley team in history. At the Telemark races Erik Fagerstrom won both J1 races, while Andy Dodds and Jen Rolfes picked up a silver medals in the J2 events. Sharmilla Ahmed placed 3rd and 4th to make the J2 team, while Andy Keller picked up a 3rd in the J1 class. Overall we had 26 skiers race this past weekend, the most of any club in the region. I am very proud of everyone who raced a JO tryout race this year.. Congratulations to all who tried out and to all who made it. We will head to Junior Olympics on March 7th in Anchorage. You can find out more about junior olympics at www.anchoragenordicski.com/jo2008/

Minnesota Valley Midwest Team members:

J2's
Sharmila Ahmed - Burnsville
Andy Dodds - Apple Valley
Jen Rolfes - Edina

J1's
Tyler Abery - Apple Valley
Danielle Berndt - Kennedy
Sarah Daniels - Burnsville
Erik Fagerstrom - Eden Prairie
Andy Keller - Chaska
Charlie Keller - Chaska/MTU (from the college list)
Hans Nygren - Lakeville South
Lauren Rantala - Eden Prairie

SUMMER 2008 REGISTRATION FORM

All Minnesota Valley skier now get a FREE CXC competitor license (good for 2008-2009)

Summer Session: June 16th - August 8th
Fall Session: September 8th - November 4th
Competition Team: June 16th - November 4th

Sprint Podiums J2 Girls and J1 Boys

More top results at Rainbow Resort JOQ

Jenrocket Jen Rolfes wins J2 classic sprint, second in 5k skate by 1 second. Hans Nygren, Eric Fagerstrom and Andy Keller go 2,3,4 in the 10k skate, and MV boys now sit 2-5 on the Midwest J1 boys points list. Danielle Berndt, Sarah Daniels and Lauren Rantala 3,4,5 in the 5k skate and Andy Dodds shows up and puts himself into the mix with the J2 boys. Another great weekend with 19 top ten finishes. See the results and a picture set at www.skinnyski.com.

Midwest Points Lists

J2 Girls, J1 Girls, OJ Girls, J2 Boys, J1 Boys, OJ Boys

Karl Nygren makes U23 Team!

Minnesota Valley Alumni Karl Nygren was named to the U.S. Ski Team U23 World Championship team after Senior Nationals in Houghton, MI. Karl is the first Minnesota Valley skier to make a U.S. World U23 Team. The team will compete in Poland the first week in February. You can watch for upates and blog entries from Europe at www.nccsef.org.

US Ski Team Press Release

Minnesota Valley Hosts Opening JOQ at Trollhaugen.

15 top ten finishes as Rolfes take J2 crown, Abery 2nd in J1 skate and Nygren 3rd Twice.

Another Great Ringer Roll

Ben Fick blazed to the overall win with the fastest time in the Ringer Roll history, taking over a minute and a half off the previous best Marwe 610 time. 98 people skied, raising nearly $1500 for the Ringer Roll fund. Thanks to everyone who participated and to our sponsors, Finn-Sisu, Hoigaards, Gearwest, Pioneer Sports and Podiumwear.

Photos from the race are at www.skinnyski.com

Results .pdf format .doc format

Testing results from 2007.

As well as all-time results. Sarah Daniels set the second fastest women's time in our history today.

All Minnesota Valley skier now get a FREE CXC competitor license (good for 2008-2009)

Summer Session: June 16th - August 8th
Fall Session: September 8th - November 4th
Competition Team: June 16th - November 4th

PDF Sign-up form or Online (5% processing fee).

Minnesota Valley Starts June 16th.
Weekly schedule is always posted here.

Bring Skate skis, poles and helmet!

No practice July 4th.

US Ski Team Coach Randy Gibbs returns for 2008.

US Ski Team Coach Randy Gibbs will rejoin the Minnesota Valley ski team staff this summer, coaching M,W,F. Randy spent his first year with the US Ski Team this season and helped produce the best results ever at World Junior and U23 World Championships. We are excited that Randy will once again join our staff this summer.

Lara Etnier has a new baby boy!

Tryggve John Thorson was born on April 26th. 7 lbs, 12 oz and 20 inches long. Trygg is at home with Mom, Dad and big brother Bergen. Everyone is doing great. Lara will be back coaching later this summer after taking a couple months to get used to having two boys in the family.

MINNESOTA VALLEY DONATES $1000 TO WIRTH SNOWMAKING FUND

The City of Lake Loppet is in their final push to get a longer snowmaking loop at Theordore Wirth Park.

Minnesota Valley donated $1000 to the fund April 20th. . Your help is needed.
Go to www.cityoflakesloppet.com to donate.

Hans Nygren blasting up a hill in West Yellowstone, 11/22/2006

West Yellowstone Thanksgiving Camp

Trip was a blast. 16-20 hours of on-snow time.

2006 Minnesota Valley Ski Team

Another great day for the Ringer Roll. Thanks to Finn-Sisu, Gear West, Hoigaards and Pioneer Sport for providing the prizes!

Ringer Roll 2006 Results
Pictures on Skinnyski.com

Read about 2006 Olympian Brian Olsen's first pair of rollerskis the summer he started Minnesota Valley ski training.

Journal entries on Skinnyski.com