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Midwest Division l Great Lakes Divison

2005 CXC Competition Guide l USSA Cross Country Selection Criteria & Eligibility

Junior Olympic Age Classes for 2005-2006
Year of Birth Age Class
1994 or 1995 - J4
1992 or 1993 - J3
1990 or 1991 - J2
1988 or 1989 - J1
1986 or 1987 - OJ

2004 CXC SKIING Junior Olympic All-Americans

SPRINT ALL AMERICANS: Wynn Roberts, Ben Cline, Jennifer Wygant, Sonne Nordgren

CLASSIC ALL AMERICANS: Ben Fick, Julia Coulter, Cassidy Edwards, Jennifer Wygant, Bill Bowler, Chris Scott, Bob Baldwin, Ben Cline, Tim Damrow

FREESTYLE ALL AMERICANS: Cassidy Edwards, Julia Coulter, Anna Coulter, Jennifer Wygant, Sonne Nordgren, Tanya Cook, Bill Bowler, Chris Scott, Joe Sem, Tim Damrow, Adam Airoldi, Jenna Klein

RELAY ALL AMERICANS: Michael Momsen, Ben Fick, Wynn Roberts, Santiago Ocariz-Elsen, Bill Bowler, Joe Sem, Julia Coulter, Cassidy Edwards, Anna Coulter

What to Bring to JQ's
Skis: Both classical and skating. (Have classical wax pocket tested!) Have travel wax on them and all repairs done before leaving. Pack clothes around them for protection.

Poles:Both classical and skating lengths. Pack them in a tube. (Carpet roll tube or PVC tube.)

Boots: Both pair

Form bench: Don't forget clamps. We'll need one for about every 4 skiers. Get together and plan this out. Make sure it is well secured and won't damage your ski's. (One idea is to duct tape it securely to the outside of your ski bag.)

Wax: We'll have some, but bring your favorites & tools. (iron, extension cord etc.) Bring a waxing mask if you have one (if you don’t buy one now!). We will supply fluoros for race day, but if you have a favorite, bring it. If you've never waxed your own skis before, it's time for a crash course, talk to a coach to learn more about preparing your skis.

Uniform: You will all receive a Midwest uniform, jacket and hat. You are required to wear your Midwest Suit in the JO Races. Bring at least 2 additional skiing uniforms/outfits. Workout gear & clothing. Hats & Gloves, underwear including long, and socks.

Outdoor Clothing: For standing around at opening ceremonies and for warm-ups and cool downs

Water bottle & holder

After ski clothes - Including at least one "nice outfit" to wear to banquets and awards ceremonies - not a suit or dress, just something you'd wear to impress your girlfriends/boyfriends parents. Clothes hangers and some rope to hang clothes (clothesline).

Medium sized mesh or plastic bag to separate laundry; Swimsuit; Toothbrush & personal items; Dermatone/ Vaseline or moleskin - your cold-weather choice ; Schoolwork; Book or magazines; Small notebook, pens & addresses for postcards; Address book with emergency numbers; Wallet (Use a fanny pack instead of a purse); Spending Money (approx. $10.00 per day for souvenirs & snacks); Some form of picture ID (Driver’s License or Passport); Sunscreen; Camera (pack it well); Radio/Walkman & some tapes/CD's; Your favorite munchies ( Don't bring too much we will visit the grocery store.); Bring some consideration and tolerance for your roommates.

DON'T BRING
Lots of luggage - keep it down to your in van bag, your ski bag (stuffed with clothes and gear) and one other medium to large bag; Negative attitudes; Anything of great value

Preparing for JOQ's
Going to JO's is a fun an exciting experience. The main reason to embark on this great adventure is to compete to the best of your ability against the best skiers in the country. In order to do this you must be physically, mentally, and technically prepared. Here are a couple of things athletes often overlook in preparing for JO's.

Kick Wax: Everyone has bad wax days, champions learn how to race when their wax is not perfect. Look at Mika Myllya at the 1999 World Championships. His wax was rotten in the 10 km, but he still won! Furthermore everyone's technique is slightly different and everyone's skis have a slightly different flex. As a result two different people often think that two completely different waxes were the perfect wax of the day. As a racer you need to know and be able to perform the following tasks before the competition:

1. You must be able to test kick wax and glide wax on your own.

2. You need to know what your wax pocket is for all types of snow conditions in order to optimize your glide but still have sufficient kick.

3. You need to know how much grip you need to get around any given course.

4. You need to know how many layers of kick wax to apply.

In order to accomplish these tasks, you must classic in all conditions and apply your own wax, both hard wax and klister (rain and snow) throughout the year. Here in the Midwest we tend to slap on the skate skis when the weather is bad or the tracks don't exist. Not a good idea! They don't change the race to skating when the tracks aren't good. The goal is to know what wax and structure work best for you and your skis. Even do some intervals one day with less than perfect kick. You never know what the conditions may be like on race day!

Glide Wax: Everyone likes fast skis, but fast skis do not just happen, fast skis take work. You need to know your skis as well as what type of wax and structure work in various snow conditions. Both skate and classic skis should be glide waxed after every ski or every other time you ski. This will keep the bases saturated with wax and make them fast. To speed up your bases you need to get your skis stone ground at the beginning of the year and then once in the middle of the season as a "tune-up." When you take them in for a second time explain to the shop that you just want them restructured. This should be done only at a shop that is known for grinding Nordic skis.

You train hundreds of hours but if you don't spend time on your skis you can be minutes behind your competition before you ever start the race! Finally at the end of the season put storage wax on your skis for the summer, this prevents them from drying out. Whenever you wax make sure you use a good iron and a low temperature setting so you don't damage your bases.

Mental Preparation - Prepare yourself mentally for the course and the whole JO's scene. If you have never been to JO's or any major national competition talk to someone who has. Ask them what the flavor of the whole competition is like. Probe them with questions so when you get to the big competition you know what to expect. This year we don't have home-course advantage. Seek and find people who have skied the course and have them describe it for you. Or get more information on the race courses by going to the internet site for JO's. They have excellent course maps with the trails and profiles.

Mental preparation is as important as staying healthy and training during the summer. Spend time with it throughout the season, and when you get the Junior Olympics you will be ready to crush the field. If any of the above information is new or confusing to you please contact your local coach or contact on of the coaches’ list in the back of the guide.

Don't be shy; we are here to help!