CXC Chairman’s Award Reception and Dinner

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Join CXC for the inaugural Chairman’s Award Reception and Dinner as we honor individuals who have dedicated their time as volunteers, leaders and coaches to better the sport of cross country skiing.

Three awards will be presented during the Chairman’s Award Dinner. The Igor Badamshin Coach of the Year, Wayne Fish Volunteer of the Year and the John Hugus Leadership Award. Each of these awards not only recognize the individuals whom they are named after, but also the individuals who have carried on the same legacy and dedication to the sport as Igor, Wayne and John did.


Lakewoods Resort / 21540 County Hwy M, Cable, WI 54821
Saturday, October 24 7:00 – 9:00pm
$40.00 per person

Register Here! 


Yuriy Gusev, CXC Athletic Director

For further information or details, please feel free to contact Yuriy Gusev

Time to Begin Serious Intensity!

By: CXC Team Member, Kyle Bratrud

I have been amazed with how fast time passes when you aren’t in school. It seems like just a few days ago I left Marquette, MI to head out East, but in reality it has been almost two months since I have been here.

The rest of my Eastern block went really well. Sun Valley Ski Team came to town and added some new faces to our workouts. We then all drove over to the U.S Olympic Training Center in Lake Placid, NY for a week long U.S Ski Team (USST) camp. I found the camp to be super productive, with 5 intensity sessions packed into one week, ending with the Climb to the Castle. I very much enjoyed this race. It was everything I love about skiing (hard uphill work) for almost 40 minutes. While my result was not what I had hoped, it was the best effort I could give on that day and I felt like we skied some of the faster times up it so I can’t complain!

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Me climbing early in the race. Notice the smooth, brand new pavement, this is definitely my new favorite road.

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Top: This is an elevation profile of the climb from my watch, ignore the flat part at the end, which is my cool down up top Bottom: Here is my heartrate profile from the race. It is encouraging that I was able to sit at a high heartrate and tolerate the work. Again, ignore the second half as that was from my cool down.

Now I am back in Marquette where I will remain until it’s time to head out to West Yellowstone, MT. It is crazy to think the race season starts soon. This will be the earliest I have ever started a season. For now though, I am excited to be back with the Northern Michigan University (NMU) team and to get into some intensity. This is probably my favorite time for year up here and it will be a nice change from the hot, humid summer we have had. There is lots of work left to be done, time to begin some serious intensity!

Beautiful drive back to Marquette, the leaves are definitely beginning to change around here.

Beautiful drive back to Marquette, the leaves are definitely beginning to change around here.

It’s a Lifestyle

By: CXC Team Member, Alice Flanders 



I’m waiting in the starting pen, the 20 degree wind blowing gently across the stadium as the clock beeps the tell-tale tones of another racer starting. I chisel the chunks of snow out of the bottom of my boot and clip into my skis. I step up to the wand.

“15 seconds”

“Beep… Beep… Beep….Beeeeeeeep”

I try to start but for some reason my feet just won’t move.

“Beep… Beep… Beep…. Beeeeeeeep”


Groggily, I fumble through the sheets looking for my persistently beeping phone. It’s 5:52 am and my body feels like a sack of bricks. I roll over placing my index and middle finger on the underside of my wrist. 10 beats in 15 seconds, 40 basic metabolic panel (BMP). Not a bad AM pulse, but that’s a little higher than normal. I’ll have to drink lots of water today and make sure I haven’t caught the back-to-school-plague that seems to have taken over the school.


Stepping outside, the entire town seems dead. If it weren’t for the street lights, I’d be unlocking my bike by starlight. Occasionally I’ll pass by a group of Reserve Officer Training Corps (ROTC) students running in synchrony, but until arriving at the Student Development Center there’s no one in sight. This morning we’ll be doing metronomes, a workout where we double pole around the track at different tempos to work on technique and speed.

Name: Metronomes

Total Time: 45-60 min

Goal: Focus on high quality technique while using different tempos. Immediately apply this to sprints and starts.

Warm-up: ~10 minutes or 3 songs

The Workout:

Set 1: (with metronome playing over loudspeakers)

2:30 @ 50 BPM

0:20 @ 60 BPM

0:10 @ 80 BPM

Repeat 3-5x

Set Break: Length= one song of your choice

Set 2:

6-10x 100m sprints

Cool down: ~10 minutes

This workout has a lot of benefits.

  • It teaches the athlete how to ski using varying tempos
  • By skiing around the track, it is much easier for coaches to work with athletes of different speeds and track progress throughout the session
  • Technique and tempo can be applied immediately during the 100m sprints
  • It’s good mass start practice due to the amount of passing that occurs
  • Pace lines will form and it’s fun to go fast in a group!
  • There are a lot of opportunities for younger skiers to ski with, watch and learn from older people on the team.
  • You get to listen to music
  • No Cars!

But be careful, this is an intensity session and should be counted as such. Recovery in between the 80 BMP and sprints should be a priority.

Speeds during Metronomes: Can you catch the blur in front of you?

Speeds during Metronomes: Can you catch the blur in front of you?

By 7:30 the sun is painting the sky hues of pink, purple and yellow. It’s not hard to realize how lucky we are to live in a place like this.

Sunrise on Campus

Sunrise on Campus

In class, while other students are guzzling coffee trying not to nod off, I’ve got positive endorphins keeping me engaged. However, as the day continues I find myself gazing out the window as storm clouds congregate on the horizon. It’s supposed to rain tonight. Right now I keep my fingers crossed that the rain will go somewhere else, keeping our roads dry for practice this afternoon. In a few weeks these clouds will hold potential for snow. As my professor fills the board with equations, I day dream about how much snow we’d get if it were 15° cooler.

Class time: Where recovery and learning come together

Class time: Where recovery and learning come together

Excelling in any sport takes an extreme amount of commitment and self discipline. It takes over your thoughts, drives your decision making process and rules your schedule. Every moment of the day is carefully crafted to strengthen your body through nutrition, intensity, recovery or education. It’s an all encompassing full time job. Luckily, this job comes naturally when you have passion for the sport. It begs us to reach higher, to do one more pull-up, to push the limits of comfort and ultimately persevere. What are your goals this season?


CXC Spotlight: Coaching is a Way of Life

An Interview with Ken Schoville, Jonathan Stone and Larry Myers 

As the CXC Central Region continues to grow athletic programs, improve training opportunities for athletes and become more competitive, expectations for coaches are increasing as well. Many high school teams and junior clubs are strongly encouraging  coaches to receive continuing education and be either Level 100 or 200 CXC/USSA Certified Coach.

Luckily for the Midwest coaches, such certification can be completed over a weekend and is here in our region. Central Cross Country Ski Association (CXC) will be hosting its 4th Annual CXC/USSA Wayne Fish Coaches Certification and Conference on October 23-25 in Cable, Wisconsin. The conference honors Wayne Fish and his initiative encouraging coaches to continue their education and developing cross country skiing.

2014 CXC/USSA Wayne Fish Coaches Certification and Conference

2014 CXC/USSA Wayne Fish Coaches Certification and Conference

We sat down with three veteran coaches from Minnesota, Wisconsin and Michigan who have attended the CXC/USSA Coaches Conference since its inaugural year. They share with us their experience, knowledge and love for the sport.

Ken Schoville (Hazelhurst, WI) Started skiing in 1973 and immediately became hooked. Ken eventually began coaching upon relocating to the Minocqua area for a teaching position. He has coached for the Midwest Junior National Team, the Lakeland Nordic Ski Team and currently is a “Special Projects Coach” who fills in where needed.

Ken Schoville Coaching at the 2015 Igor Legacy Camp in Iola, WI

Ken Schoville Coaching at the 2015 Igor Legacy Camp in Iola, WI

Jonathan Stone (Houghton, MI) has been coaching the Copper Country Ski Tigers for 14 years since he moved to Houghton with his family. Jonathan has coached the youth, middle school teams and currently serves as the high school team’s assistant coach and President of the Ski Tigers Ski Club.

Copper Country Ski Tigers Photo Courtesy of Ski Tigers Website

Copper Country Ski Tigers Team, Photo Courtesy of Ski Tigers Website

Larry Myers (Plymouth, MN) began skiing in 1972 when his family moved to Minnesota, providing a way to get out into the cold and have fun. Larry started coaching the Wayzata High School Team 18 years ago and has also coached for the Minnesota National Guard Biathlon Team.


Coach Larry Myers

Although these veteran coaches may be rivals during the winter racing season, they all have one thing in common; to be the best coaches they can be for their athletes. They all believe continuing coaching education is one way of achieving this goal.

“I believe continuing education for coaches is extremely important, which is why I have attended the CXC Coaches Conference every year. The conference is very ski specific,opposed to general high school coaches training which focuses more about concussions and other injuries. The Minnesota High School league also has a requirement that coaches must attend an event or conference that focuses on coaching education.” Explains Larry Myers.

Wayzata Girls Team Wins MN State High School Championships

Wayzata Girls Team Wins MN State High School Championships

Not only is continuing coaching education important, but attending the CXC/USSA Coaches Certification and Conference gives participants valuable benefits that coaches can continue to use throughout the season.

“The information presented is top notch. Level 100 the first year and Level 200 the second year continued to keep me updated and confident in my skills. Having Bryan Fish, US Ski Team Development Coach, who wrote the coaching manuals there to answer questions was an additional bonus. Secondly, connecting with coaching peers (old and new), hearing their struggles, stories, and successes interested us all and makes you feel a part of an elite fraternity. From youth to Olympic level, ski-coaching skills are elementally the same and seeking common goals and solutions binds us together. Finally, coming in late October, the conference turbocharges my enthusiasm. Full of new ideas, bouncing energy and ideas around, and realizing snow season is just around the corner, I come away ready to rock!” Exclaims Ken Schoville.

In addition to the excellent benefits the Coaches Conference give to all participants, it also provides a view into how a coach can learn to mesh an athlete’s ability with team and individual goals along with their personal training.

“By attending the CXC/USSA Coaches Conference over the years, I became a better coach because I have better comprehended the athlete development pipeline. By better understanding this concept, I started focusing on quality coaching not the quantity of hours I have my athletes train, especially if the athlete is not ready. I have learned how to create better training plans and different ways to teach my athletes different ski techniques and how it helps with skill, strength, endurance, and balance.” Says Jonathan Stone.

Coach Ken Schoville at Senior Nationals with athletes from the Lakeland Nordic Ski Team

Coach Ken Schoville at Senior Nationals with athletes from the Lakeland Nordic Ski Team

Coach to coach tips and tricks can sometimes be the best information shared. So we asked these long time coaches what their advice to new coaches and any coach looking for advice, here are their thoughts.

“After 30 some years of coaching, to new coaches, I’d say, “You’re special!.” Nobody but other ski Coaches know the level of commitment involved, the hours, the hoops, the communication, the details, the weather (the good, bad, and ugly), wax home runs, wax bombs you’d like to forget but haunt your dreams, and the feeling of success, not just for the high achiever, but also for the kids who just love the sport. So keep the faith, keep growing, challenging, and connecting with kids.YOU are the future of our sport.” Advises Ken Schoville.

“You Have to love what you’re doing because the financial benefits are not great. If you don’t love coaching kids, you shouldn’t be a coach. Get the continued education because it will make you a better coach.” Explains Larry Myers.


“Anyone can say they are a coach, but making the investment to become the best coach possible, is something that coaches should take seriously regardless of the sport. Don’t just hang a whistle around your neck and call yourself a coach. This is some of my key advice and wishes for all coaches:
-Be with kids not just as athletes but as young men and woman and try to make them the best people they can be.
– Be passionate about coaching and bring energy to the sport and to the team.
– I would like to see every coach within CXC have some USSA coaching training.
– Whether it be Level 100 or something similar. I would like to see a coach at every level coming together for a CXC Coaches conference to be challenged and equipped as coaches, and to take that home and bring that benefit back to the clubs.
-Passion for coaching and the sport only gets you so far, then you have to have the skill set to draw from. Especially now when you are seeing the pipeline across the nation growing and getting stronger.” Said Jonathan Stone

The foundation of a solid team and strong region is coaching. Attend the 4th Annual CXC/USSA Wayne Fish Coaches Certification and Conference October 23-25th to learn from the veterans in our sport and become the best coach for your athletes.


Wayne Fish was an avid skier who was also active in the skiing community. When Wayne Fish passed away, his friends asked son Bryan (U.S Ski Team Development Coach) and wife Barb Fish, about donating funds towards a Wane Fish legacy project/event. Bryan and Barb decided to use those funds to support the CXC initiative to start a regional coaches conference since sport development and education was important to Wayne. Since the inaugural year the Wayne Fish Coaches Certification and Conference has benefited over 100 coaches and continues to help grow the sport of cross country skiing.

The CXC/USSA Wayne Fish Coaches Certification and Conference has many benefits for coaches in attendance.

  • Earn a Level 100 Certification: Recommended for coaches working with all ages and levels of cross country skiing, from youth to adult introductory level to world class. It is designed for the coach to learn the fundamentals for effective coaching in cross country skiing and to demonstrate basic knowledge in these areas.
  • Earn a Level 200 Certification: Focused primarily on physiology and training methods for developing cross country skiers, while giving coaches more tools to teach effectively and to prepare their athletes for competition. The Level 200 education track consists of a coaching manual with contributions from over fifteen different authors who are experts in the various domains of the course.
  • Complimentary CXC Academy Subscription: All Coaches in attendance will receive this valuable online subscription providing professional training plans created by the coaches of CXC for cross country skiers of all ages and skill levels. Annual CXC Academy Subscriptions are $119.40 value.
  • Complimentary Birkie Entry not only for certified coaches who attend the CXC/USSA Coaches Certification and Conference, but for all coaches who keep their Certified Coaches Membership active from year to year. 

The benefits of the certification and conference really do outweigh the cost.


Mary Kozloski is CXC’s Communication and Media Coordinator. Mary has a Bachelors degree from the University of Wisconsin-Green Bay where she majored in Public Relations with a minor in Business Administration, competed as a member of UW-Grean Bay Nordic Ski Team and was team captain for two years.

CXC Marathon Cup: Racing is More Fun With a Team!


Will your team claim the crown of the very first CXC Marathon Cup Series?

The CXC Marathon Cup will bring the six most prominent marathons in Minnesota, Wisconsin and Michigan into one cohesive competition. The races are evenly split between classic and skate techniques, with two classic weekends, two skate weekends, one skiathlon weekend, and one weekend with back-to-back classic and skate races.

Series Scoring Rules

Register as a CXC Club by October 15th to compete in the CXC Marathon Cup as a TEAM.

1. Teams can have an unlimited number of racers.
2. Racers will be eligible to score points for their teams by listing their team affiliation when they register for the individual races.
3. Eligible racers to score for the team are those registered as CXC/USSA Masters Members.
4. Total points for the Series will be the sum of the points from all races.
5. The team with the most points total will be the winner.
6. Ties will be broken using the teams total number of points in a single race.

CXC Marathon Cup Schedule
January 16, 2016 / Seeley Hills Classic / 42K Classic
January 23, 2016 / Noquemanon Ski Marathon / 50K Classic
February 7, 2016 / City of Lakes Loppet / Minne Tour or Loppet Challenge
February 13, 2016 / Vasaloppet USA / 58K Freestyle
February 20, 2016 / American Birkebeiner / 51K Skate
March 5, 2016 / Great Bear Chase / 50K Skiathlon


Yuriy Gusev, CXC Athletic Director

For further information or details on the CXC Marathon Cup please feel free to contact Yuriy Gusev

Work Hard, Play Hard

By: CXC Team Member Andy Brown

It’s been a busy couple of weeks squeezing in some last minute vacation and starting a new semester at school. The last week before classes began I went backpacking in Montana’s Beartooth Mountains with my friends Blake Hillerson and Bjorn Batdorf. Blake and Bjorn are both elite skiers so these sorts of adventures always represent a solid training week for me. The first day we hit the ground running and hiked 15 miles up trail and over some wet boulder fields to get to the high country. From there on it was off trail, finding our way from one mountain lake to the next. We bagged some peaks and shimmied down some chimneys to get to some pretty remote areas.

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The views in this place are amazing. Most of the snow had melted by now, but there were a couple snowfields left in the high passes. Almost wished that I had packed some skis.

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It was a great trip and I think I’m going to have to start making this an annual trip. Getting back to the cities meant getting back to work. My Ph.D research project involves a fair bit of micro/nano fabrication and characterization so I spend some time in the University’s clean room. The bunny suits we wear might look ridiculous, but it really helps to avoid contaminating samples. Might not be the best thing to wear in a blizzard though.


It’s good to be back in the cities and back in school. I’ve been meeting up with a couple different groups of skiers for workouts and I am starting to throw more intervals into the training plan. I am looking forward to the coming season and racing with all my friends.

Sport Specific Performance Evaluation and Testing

Madison (WI)CXC Center of Excellence now offers cross-country ski and other endurance sport specific testing and evaluation.


Skiers of all ages and abilities are offered the opportunity to ski indoors on a 10’×12′ roller ski treadmill to fine tune ski technique with our side and front facing cameras.

Other testing options include:

  • VO2 Max Testing
  • Blood Lactate Testing


Testing mid-spring, mid-summer and mid-fall will give you the most accurate feedback on training and performance. If you are looking to make that next step forward in your training plan this season, we would love to hear from you.

Click Here to Schedule an Appointment!


Individual One Hour Testing / $150

Pick 1 of 3 testing options for the one hour test.

Adult Group Testing (Full Day Event) / $500

Recommended for a group of 5; each individual picks 1 of 3 testing options for the one hour test.

Junior Group Testing (Full Day Event) / $250

Recommended for teams; each individual picks 1 of 3 testing options for the one hour test.


CXC Academy members who book an appointment for a fall session receive a 15% discount.

The skill work on rollerski treadmill has payed off dramatically. I’m finding that my upper body has been getting far less fatigued during hill work and on long skis. – TYLER OLSEN, ST. PAUL (MN)


Yuriy Gusev, CXC Athletic Director

For more information about testing at the CXC Center of Excellence feel free to contact Yuriy Gusev.