Handbook

- Sheridan High School –

Season: 2023-2024

last updated: 11/6/23

 

Welcome to SHS Nordic! Coach Alicke and Coach Kirol are excited and optimistic about the 2023-2024 season. We had a great first year as an official team at SHS! As we begin this new season, we look forward to continued learning and growth opportunities for ALL of our athletes no matter their skill level. You can expect fun times together while challenging each other to work hard and push the limits mentally and physically. This mindset ultimately produces an outstanding team spirit. Our goal is to continue mastering good Nordic skiing technique along with increasing endurance, strength, speed, and power as we become more competitive with other teams in the state. While all of these athletic goals are important, this program’s ultimate desire is to help raise young adults to face life with an unmatched attitude to be their best selves and create a love of Nordic skiing so it becomes a lifelong sport they enjoy!

 

Table of Contents

Our Teams Core Values. 1

Code of Conduct. 2

Meet Eligibility (Academic & Attendance Related) 2

The Necessity of Being Flexible (schedule related) 3

Communication. 3

Nordic Schedule. 3

Check List for Traveling. 4

Traveling To and From Meets. 4

Meals. 4

Hotel / Accommodation. 5

SNACK SUPPLY DONATIONS FROM PARENTS. 5

Team Dinners & “Waxing Nights”. 5

Lettering. 6

Injuries and Training Room.. 6

Team Uniform.. 6

Caring for Gear. 6

Kilpatrick Creation Website Orders. 6

 

 

Our Teams Core Values

WE WORK HARD

WE ARE ONE TEAM

WE LOVE THE OUTDOORS

 

WE WORK HARD: Hard work ALWAYS pays off!!  Expect significant athletic growth throughout the season. Competitive skiers need both excellent aerobic fitness and skills. The training sessions provide a balance between easy(er) and high intensity days mixed with ski specific drills. While the coaching team establishes targets and measures progress, the athlete is responsible to internalize and execute upon the training goals. Be an eager learner – this will help understanding the ‘what’ and ‘why’ of training and avoids pushing too hard on easy days and too little on hard days. Our HITT training includes gymnastics and weightlifting movements to build power and strength and avoid injuries. It is critical that athletes work focused during these sessions, always prioritize good form over power output, and avoid taking any risks by competing against or being distracted by others.  

 

We are ONE TEAM: Create a “We” attitude --think “team” when it gets tough! Go into the season with an open mind, get to know your teammates, and enjoy the experiences this season will bring.  Skiers who have been with the team in previous years are expected to step up in their leadership and welcome new team members and be a resource for them.

 

We LOVE THE OUTDOORS: One of the best things about living in Wyoming is how close we are to the Big Horns and the many summer and winter activities that we have access to right here in our “backyard”.  Winter can get long here in Sheridan, BUT one goal we strive for is that our athletes learn to embrace the Wyoming winters and get outdoors! We do this by learning how to be prepared for the cold; it definitely develops mental toughness that can be carried over in other areas of life AND the anticipation of fun experiences they have as a team getting outside and up in the mountains for weekly practices and races through the winter months. Our long-term goal is to help develop an appreciation and love for Nordic skiing as they experience the short term successes competing in high school races now, and the long term benefits skiing brings by allowing them to stay active and outside year round for healthy living for life!

 

Code of Conduct

There is a great responsibility for student athletes to act in an exemplary manner at school, on trips, during practices and in the community. Be a role model for your peers and the community and show them by example every day. You are challenged to be a leader and to make good decisions that will reflect well on you and your team. Choose your friends wisely and don’t allow anyone to jeopardize your reputation and eligibility in SHS Athletics. Each of you as athletes have the potential to do GREAT things this season…don’t let bad choices put you at risk of not being able to show your talents and hard work. If necessary, all violations will be dealt with according to the school discipline policy.

 

Be sure to review the Drug and Alcohol Policy the school has set for all students. The coaching staff does reserve the right to terminate your participation on the team if you fail to follow the code of conduct.

 

The coaching staff also reserves the right to hold teammates accountable for their remarks and sentiments on social media sites. Please be aware that you can be held responsible for words or emotions that are displayed in public media sites. Inappropriate activity or threatening behavior on social networks or any other public media are violations of team policy and can also result in dismissal from the team. The coaching staff does reserve the right to terminate your participation on the team if you fail to follow the code of conduct.

 

Meet Eligibility (Academic & Attendance Related)

Athletes must be passing five credit classes during the semester to compete. There will be weekly grade checks during the season. If the athlete fails to meet this standard, he/she will miss the following week’s meet! A deduction in points towards your letter will occur in this situation.

 

Athletes must be present at all mandatory practice sessions over the 2 weeks leading up to the meet or have their absences excused. To excuse an absence requires notification to be sent to Coach Alicke at least 24h in advance about any foreseeable absence. If the absence was unexpected and unforeseeable and thus notice was not given 24h in advance it is up to the coaches’ discretion whether the absence counts as excused. In such a situation it is recommended for the athlete’s parent to message coach Alicke as well. Every athlete starts off with one (1) point of grace in case the athlete fails to comply. Three consecutive weeks of uninterrupted attendance build up a second point. An athlete can earn additional points by skiing for more than 90 minutes at Sibley Lake or Cutler on non-training days.

 

An exception will be made for athletes who have no ability to find a ride to morning practice or for religious reasons are unable to attend. However, it is important to establish this situation beforehand with the coaches. Athletes unable to find a ride to practice should complete a strength workout at their home. Coach Alicke will provide a workout for them.

The Necessity of Being Flexible (schedule related)

No other SHS sport is as dependable on the weather situation and bound by limited daylight hours. For this reason we need participants and parents to be somewhat flexible concerning schedule changes. Sheridan’s altitude is by far the lowest among teams competing in the Nordic races. Sibley Lake and Cutler Mtn. are both at 8000ft providing perfect training grounds. For this reason we aim to maximize training time we spend in the Big Horns. However, the amount of daylight hours is very limited after school. We will try to get up the mountain at least once during the week and use every race-free Saturday to spend time on the mountain. To optimize our fitness, we have 2 morning practices often utilizing HIIT training in addition to daily practices after school.

 

Communication

Outside of communication during practices, all communication concerning schedule, events, etc. is facilitated on the BAND App. There are two groups, one for parents, one for athletes. To signup, go to www.sites.google.com/scsd2.com/Nordic

A team Instagram account (www.instagram.com/shsNordic/) and YouTube account (www.youtube.com/@shsNordic) will occasionally post pictures and videos from training and race events. If a parent or athlete is opposed to be depicted on Instagram, let coach Alicke know.

 

Nordic Schedule

11/13/2023: First Day of Practice

11/22-11/24: Thanksgiving Break

Dec 8-9: Laramie (5k Skate, Classic Sprint)

Dec 15-16: Casper (Skate 5k, Classic Mass Start 5-7k, we sleep at home on the 15th)

12/24-1/7: Christmas Break (we have voluntary practice days and encourage those athletes traveling during the holidays to continue exercising to build/maintain their aerobic base)

Jan 19-20: Pinedale (Skate 6.5k, Classic 7.5k Mass Start)

Feb 2-3: Cody (Skate 6.5k, Classic 10k)

Feb 9-10: Lander (Skate 7.5k, Classic 7.5k)

Feb 22-24: Casper - State Championship (Skate 5k, Classic 10k Mass Start)

 

This schedule creates opportunities for EVERY athlete on the team. The following two meets are not available to every athlete on the team regardless of ability, age, or grade:

§  Cody - top 8 boys and girls

§  State - top 8 boys and girls

 

Opportunities for none-school trips: Nordic skiing is unique in providing an opportunity for athletes to qualify and attend Junior Nationals – a competition against the best U.S. skiers. This year’s event takes place in Lake Placid March 9-17. To qualify for this trip, the athlete needs to compete in Jackson on 1/12-13 (IMD race), Soldier Hollow 1/25-28 (Super Qualifier), and optionally also on 1/2-6 in Soldier Hollow (US Nationals). Talk to coach Alicke if you are interested.

 

We intend to bring a group of athletes to race the Rendezvous Race in West Yellowstone on 3/2. Again, talk to coach Alicke for details if interested.

 

Check List for Traveling

 

Traveling To and From Meets

You are expected to ride the team bus to meets. Athletes can ride home with their parents if desired. The parent must check out their athlete after the race with the coach and sign a form. If parents wish that their son or daughter ride home with someone else from the meet they MUST have a Student Travel Release form filled out and signed by the parent of the athlete, the athlete, coach Alicke, AND the Athletic Directors (Brick Cegelski or Kasey Garnhart) or Principal (Scott Cleland) at SHS. This form must be completed and signed 24h prior to the travel start. Link: Student Release Form

Meals

Athletes are responsible for the first meal of the day and the first meal on the road. The school will provide meals after that until they return. Each athlete will have a limited budget for food.

 

Hotel / Accommodation

For overnight trips, SHS covers overnight expenses. We typically stay in a local hotel/motel.

 

SNACK SUPPLY DONATIONS FROM PARENTS

All donated items will be kept in a Tupperware/cooler and taken to each race for the kids. The school will not provide snacks for the kids and depending on the meet it could be a long day without food. These snacks will ensure the kids keep their blood sugar leveled until they can get a meal in them if they forget their own or simply don’t have enough to eat.

 

 

Note:

Fruit, vegetables, string cheese & hard boiled eggs etc. are welcomed to be sent with your athlete the day of travel to be shared with the team. Just let the coaches know so we can provide enough cooler space for the trip.

 

Team Dinners & “Waxing Nights”

We will be doing TEAM Dinners the night before every trip while we prepare our ski base for the race. A sign-up sheet for parents to sponsor one of these meals is posted on BAND app. Parents can also partner up to provide the meal. Team dinners and waxing will be in the SHS cafeteria. The kids eat in shifts as they are waxing, but plan to have dinner ready to be served by 5:45pm.

*If your athlete has any food allergies please let Coach Alicke or his wife Libby know ASAP so we can make arrangements for food options at team dinners.

 

Parents who cater the meals are asked to do the following:

1.        Sign up for a date on the band app - please contact Libby Alicke if you have questions

2.       Example meals: Spaghetti w/meat sauce; pasta w/red, white or pesto sauce & protein on side; rice based meal; chili and cinnamon rolls; soup and sandwiches; taco bar; shredded pork/beef sliders and mac n cheese; loaded baked potatoes. 

*Last year along w/the main course (see above suggestions) veggies & fruit, chips & dips, bread or rolls, and a simple dessert were a huge hit w/the kids. Always think simple is better AND that they WILL eat more than you anticipate 😊 (meal ingredients should focus on a carbohydrates, with some protein, and limited amounts of fat. This is so that the athlete’s muscle glycogen storages are fully filled on race day.

3.      Please plan to cook enough for the entire team (Varsity and JV) plus coaches-Libby will be in touch w/you the week prior for accurate count for food preparations

4.      Arrive and set up meal between 5:00-5:30pm…If possible, bring meal warm due to limited access to outlets. If heating up is necessary, the outlets are along the side walls so please bring an ext cord. Libby will be at most team dinners to help set up and serve

5.      The team provides paper plates, bowls, napkins, plasticware & waters. If the meal you bring requires large serving bowls, plates, spoons, tongs, etc. please bring those with you.

6.      The parent(s) providing the team meal are encouraged to stick around, share the meal with the team and get to know the athletes. It’s always a fun evening!!

Lettering

Athletes can letter provided they earn enough points to do so. An athlete must earn 6 points to letter. One point is earned for finishing top 50th percentile of a Varsity race (male and female ranked separate). Two points are earned finishing top 25th percentile. One point is earned if the athlete attended in 80% of all practices.

 

Injuries and Training Room

Please let Coach Alicke and/or Coach Kirol know about any injuries or issues you might be experiencing. We have an amazing training room and Joanne Goss is an excellent trainer and resource for our team. If you have any issues we want Joanne to look at them before practice if possible.

Team Uniform

Every athlete is provided with a team uniform. The athlete is expected to race in this uniform, keep the uniform clean, and return the uniform to coach Alicke after the season.

 

Caring for Gear

Ski gear is expensive and operates only as good as its being cared for. Having a fast ski on race day is a big advantage. The ability of a ski to glide depends to a large extent on how well the ski has been cleaned and waxed and whether the ski base has imperfections. If you rent gear from a store or from SHS, please treat the gear with care. The rental fee does not allow to cover all gear expenses – and so we serve future generations of skiers by treating all equipment with care. Please don’t conceal if anything is damaged but let the coaches know. Sometimes the snow is heavily covered with debris from trees – especially after a windy day or if no new snow fell for several days. Please avoid skiing across large pieces of debris. Never set a ski base on a road or ski on any kind of sanded surface. Avoid kick wax from your classic skis to come in touch with the glide zone of your skate skis. Always put away skis with ski ties on top and bottom. If you misplace a ski tie, ask coach Alicke for a replacement. Avoid stepping on ski poles or putting any lateral pressure on the poles. The moment they are slightly damaged, they will break quickly.

Kilpatrick Creation Website Orders

We will make all Bronc Nordic Gear available to anyone that wishes to purchase the items. Design proposals are welcome.