Prior Lake Mountain Bike Team

2015 Informational Session

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Today’s Agenda

• Introductions and Overview– Coaches/Captains/Manager– Sign in / Register for email list

• NICA & Minnesota League Overview • Prior Lake Team Information

– Team Philosophy• Expectations and Requirements

– Season Timeline & Race Schedule– Parent Information and Expectations– Equipment Requirements– Athlete Information and Expectations

• Miscellaneous Items– Costs– Registration– Uniforms

• Key Dates to Remember• Q&A

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This is High School Mountain Biking!

Single Track High Movie

NICA Video: NICA Video

Prior Lake WCCO Interview: WCCO TV .... http://youtu.be/FqmmpTTTalA

Children of the Dirt video: Children of the Dirt video

Minnesota High School Cycling League

• MN League Debut Season 2012– 160 student athlete racers; 15 teams– Expanded to 24 teams in 2013– 40+ teams in 2014 with 500+ athletes from across the state (Duluth to

Austin; Hutchinson, to Hudson)

“I can’t tell you how happy we are with this league. We’ve tried so many things with our son that never fit. He loves this and now rides his bike every day. He can’t wait for the races. We bought mountain bikes, too!”

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MN High School Cycling League

• Minnesota High School Cycling League (MN League) a statewide organization operating under the governance of the National Interscholastic Cycling Association (NICA)

• The League provides support and structure for high school cross-country mountain biking.

• NICA based in Berkeley, CA and covers 15 other states and has a vision to be nationwide by 2020.

• The League is a 501(c)3 non-profit organization.

The League is a self-governing, self-funded, and self supported program that partners with high schools.

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NICA’s Five Core Principles

NICA is built on youth development principles that are the foundation of a movement that’s fun, exciting, relevant and enriching to high school student-athletes. Specifically, NICA’s five core principles are:

1. Inclusive 2. Equality 3. Strong body4. Strong mind5. Strong character

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“Kids find mountain biking to be fun, social, and builds their self-esteem and confidence”

Prior Lake Team Philosophy

• #1 Goal of the program is to provide a fun, safe environment for kids to learn skills and challenge themselves to improve.

• Develop life-long skills, learn healthy life-style habits and hopefully spark a passion for the sport

• We will provide support and development for those athletes that are motivated to excel and compete at a high level; we will provide a safe, fun environment for those that want to learn/ride at their own pace.

– Comp, Sport and Club practice levels based on athletes objectives.

• Athletes will get out of the program what they put into it…coaches will support them in this pursuit

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MN League Timeline

Spring• Coaches/Leaders Summit – March• Informational sessions/ recruit riders• Preseason rides and informal practices

Summer• Rider Camps, Try it out Sessions • Non High School races • Official practice begins July 1

Fall• 5 Race Schedule:

Race 1 Sept. 13 – St. CloudRace 2 Sept. 20 – AustinRace 3 Oct. 4 - RochesterRace 4 Oct. 11 – Cuyuna LakesRace 5 Oct. 25 – Mankato

• End of Season Awards Party – early November

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Typical Race Weekend Snapshot

Saturday:- Course set up 7 am to Noon- Pre-ride 1 to 4 pm

Sunday:- Teams set up in Pit Zone- Morning Course Pre-ride - Racing starts at 9am

- Middle School- Girls Varsity, JV, Soph, Freshmen- Boys Varsity, JV, Soph, Freshmen

- Awards around 4 pm

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Race Format

• Courses are between 4 and 6-mile loops, mostly singletrack, with passing zones

• Climbing 400/600 ft. per lap• Fr/So – 45 minutes• JV/Varsity – 1:30+• Not too technically challenging – more laps• Courses get more challenging each race

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Changes for 2015 Season

• Communications/Updates– Focus on using High School Activities page / Facebook and/or Twitter for communication

• Self-manage (opt in/out) to our Team Email list via MailChimp using the following link http://eepurl.com/bh2cmT

– Use of Training Peaks software for practice/workout plannign and tracking athlete feedback and progress• Demo at www..trainingpeaks.com / https://www.youtube.com/watch?v=MQBc6iUSFyA

• Races– New race locations (Austin, Cuyuna)…more travel required than in prior years.– ALL athletes will be expected to assist with set up and tear down during races– Respect for the venues and show responsible behavior / set a good example in our team Pit Zone site

• Training / Practices– New League partnerships - The Fix Studio (HR Zone Testing/facilities) , LW Coaching (training plans, blogs)– Coaches Resources Website offering content and expert insights on Strength Training, Nutrition, Drills, etc– Summer Camp for Coaches / Athletes in Cuyuna (Aug 14 – 19)– Athletes Sign-in / Sign-out of each practice

• NICA Rule Reminders– Assistance during races– Helmets / No Full face helments– No Caffeine during races– No music players/earphones during practices/races

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Parent Information & Expectations

• Safety: – Understand inherent risks and precautions– Ensure Athletes come to practices and races prepared and with proper equipment (Including any medications)

• Transportation: Getting Athletes to / from practices and Race EventsNote: NICA does NOT provide insurance coverage for parents/coaches transporting racers to/from practice. This would fall under the driver’s individual policy coverage.

• Volunteering: Assistance in practices and races; areas of need include:– Ride Leaders at practices– Coordinating food / water for race events– Assistance with Race coordination (getting kids to the start line on time, counting laps, finish line reception, feed zones,

team tent)– Race Course volunteer (course marshal, set up/ tear down, etc)

• Sponsors / Fundraising assistance:– Club is entirely self-funded -- no reliance on School District / Athletic dept. for funds– Any funds we raise will be put into the club for items such as scholarships, equipment, uniforms, misc

equipment/supplies (e.g. spare tubes, gels, parts, team tent, etc.)– Donations are tax-deductible as the league is a 501(c)3 non-profit organization

• Communication: Notify coaches of any issue, concerns, etc. (grades, practice, etc)

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Equipment Requirements

• Required:– Bike – must be geared Mountain bike durable enough for off-road trails (either 26 or 29" wheels are fine).

Road, BMX, Cyclo-cross, hybrid bikes would not be appropriate. Suspension is not necessary.– Bicycle Helmet – good shape and properly fitting– Small bag for their bike (fits under the seat) or a camel back to carry: a spare inner tube, co2 cylinders and

the co2 inflator (racers must be self-supported during races, so we will be learning how to do quick/basic repairs and athletes should have the minimum equipment needed)

– Water bottle or Camelback• Optional, but suggested:

– Gloves – Eye Protection (sunglasses)– Padded biking shorts

• Optional:– Clip in pedals / shoes– Suspension (front and/or rear)– Cycle computer / HR Monitor

• Cateye • Wahoo, Strava, MyMyRide, etc. - Free smart phone GPS Apps available to track time, distance, speed, etc• Garmin - They will give you the best discount they can.• Strada

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NICA Discounts Available

• Bikes:– Trek - ~25-30% off bikes– Specialized - TBD– Cannondale - 30% off bikesSee http://www.nationalmtb.org/benefits/ for details

• Sponsor Discounts:– Michael’s Cycles – Products/Service discounts

• Lazer Helmet orders– NICA Online Store and League sponsor discounts – misc items – Camel Backs, Parts,

Jersey’s, etc. See: http://store.nationalmtb.org/– Erik’s Bike Shop – uniforms (Jersey/Shorts)

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Athlete Information & Expectations

• Practices 1-2x during the week and one weekend day• Practices will be held at Murphy Hannrehan Park in Savage, Buck Hill, Lebanon Hills

(Apple Valley, near zoo) or Terrace Oaks (Burnsville) • Follow Team Rules. Consequences for failure to do so. We will follow Prior Lake

Athletic Dept. policies and athlete code of conduct for grades, drug/alcohol use, etc. • Positive Attitude and willingness to learn…Represent your team, school and

community in the best light• Good sportsmanship and encouragement of all team members / fellow racers• Respect for Parents, Coaches, Volunteers, Race Officials, Trails and fellow riders

Lettering Standards

Prior Lake High School MTB Team Lettering Standard:• Competes in at least 3 Varsity Level races during the season• All Seniors who have more than one year of participation on the PLMTB team• Any racer that contributes to the Team Scoring total in any 3 MN High School League races during the season • Finishes in Top 5 for their Individual Category Season Point Totals or State Championship Race• Coaches Discretion• The racer attends and actively participates in all practices, time trials and races without an unexcused absence.(Unexcused absence is any absence in which the coach is not notified in advance).

• Can use the following to offset gaps in above requirements:• Volunteer in biking related capacity (e.g. trail building/maintenance, Bikes for Kids, Trips for kids).• Keep a personal training log through-out the season

Quick Look at Fees

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Student Athletes:$50 to join the NICA League$40 per race ($200/5 race season)$50 Team Fee

$300 Total for Season/Races

League Fees include racer medical insurance coverage.

Team fee helps to offset operating and equipment costs for the team

Race fees can be paid race by race or in advance

• Registration / Waiver forms Required on NICA web site www.minnesotamtb.org

• Payment can be made in lump sum or spread out as follows:– NICA Pit Zone - $50 League Registration (due prior to pre-season activity along with

signed waivers/forms)– Prior Lake Team Fee - $50 Team Fee (due prior to July 1 start of season).– $40 per Race due 1 week prior to each race (to avoid late fee charges) - $200 for all 5

races• Uniforms (Jersey's/Shorts) – Jersey’s available at Erik’s Burnsville

– ~$40(for Short Sleeve Jersey; Cycling Shorts - ~$50)…not included in above fees.

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Miscellaneous Items

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Key Dates to Remember

May/June - Pre-season:• May 9 - Racer registration / Waivers complete on NICA Pitzone prior to participation in

pre-season/regular season practices ($50 Fee, Waivers signed/sent to NICA office). • Bike/Equip Check / Fun Group Ride – Saturday AM in May / June starting May 9

– Demo’s / Try-it Out Days / Crank Sisters Sessions– Captains Practices during May / June. Updates from Ashley, Brandan, Jake TBD

• Great Scott Group Road rides – Mon/Thurs 6:15pm @ Michael’s Cycles parking lot.• Every Thurs thru August, races at Buck Hill 6:30pm - $10…Beginner, Citizen, Advanced categories• Professionally developed High School Varsity racer pre-season training plan available on Training Peaks

July – Season officially begins July 1 thru Oct 28– Come into the season prepared….in shape, equipment ready to go (see above)…..it’s a lot more fun to

ride/practice when you have the fitness, rather than having to develop it during regular season.

• 5 Race Schedule:Race 1 Sept. 13 – St. CloudRace 2 Sept. 20 – AustinRace 3 Oct. 4 - RochesterRace 4 Oct. 11 – Cuyuna LakesRace 5 Oct. 25 - Mankato

Thank You! Contact Info

Minnesota League DIrectorJosh KleveJoshua@minnesotamtb.orgwww.minnesotamtb.org

MN League Coaching CoordinatorBruce MartensBruce@minnesotamtb.org

Prior Lake HS MTB Coaches:

Mike Binkowski – Head CoachPriorLakeMTB@gmail.com

Bill Dietrich – Assistant Coach

Todd Cravens – Assistant Coach

Gary Smith – Assistant Coach

Mack McDonald – Assistant Coach

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Appendix

Prior Lake Athletic Department Policies:• Grades• Substance Abuse• Concussion Baseline Testing