Waterloo Region Nordic Sports Club
Waterloo Region's Cross Country Ski Community

WRNSC Skiers Put In Great Performances at the Ski Nationals

Four Athletes from the Waterloo Region Nordic Sports Club competed at the Cross Country Ski Nationals which were held last week in Canmore, Alberta. On Saturday the long distance skate races rounded out the four race series.

In the final race Andy Shields took the win in the Junior Male 30 km skate race. This also gave him the aggregate championship in Junior Men for the four races at Nationals. Andy had a great week of racing with a huge performance in the 15 km Classic interval start race. With a controlled, relaxed, powerful stride from start to finish he crossed the line in 42:35.4 placing him 6th in the Open race against some of the top seniors in Canada. Three of the guys ahead of Andy were on last years Canadian Olympic team.
Andy has one more event this season, in Sun Valley, Idaho.

Christy Campbell raced in the Para Nordic Sit Ski Category, finishing 2nd overall.

Oliver Conway-White
finished the week 20th in the Junior Male 1992 year of birth aggregate score, while Gavin Shields was 24th in the Junior Boys 1994 year of birth aggregate.



Andy Shields of the National Development Centre- Thunder Bay skied away with a gold medal in the 15km classic race at the Haywood Ski Nationals in Canmore, Alberta today.  Shields, the top junior today placed, a very impressive 6th place in the Open Men's category and is looking in great form for the rest of the championships.  Shields commented after his race, "I had such a great race today and I am super pumped to finally get my 1st Nationals victory of my career.  My skis were awesome and the coach's and waxers have been nailing the wax everyday.  I showed my true shape today and can't wait for the rest of the races!"  Shields is looking forward to the classic sprint races taking place tomorrow.

Other top NDC skiers included Michael Somppi crossing the line in 10th, Chris Hamilton in 24th, Dudley Coulter in 28th, and Leif Lennie in 31st.  The Open Men's category featured 118 of the best racers from across Canada.  On the women's side, Andrea Lee crossed the line in 16th and was the gold medal winner of the University Category in the 10km classic race.

Full result can be found at

OFSAA Nordic Skiing 2011 @ Nakkertok

Congratulations to the WRNSC High School students who competed at the recent High School Races!

All of the club Junior Outers raced well at the CWOSSA Races at Sawmill Trail (Hepworth), and all qualified for the OFSAA Races which were held March 3-4, 2011 at Nakkertok Cross Country Ski Club (Ottawa). It is challenging just to qualify for OFSSA and all of the racers worked hard this season to improve their technique and speed.

OFFSA Race day was clear and sunny with an air temperature of – 16 Deg C. There was excitement in the air and about 600 colourful high school kids on the snow, zig-zagging around the start area. The distances raced were: Junior Girls @ 3 km; Junior Boys @ 5 km; Senior Girls @ 5 km; Senior Boys @ 7.5 km. All of the skiers raced hard and represented our area well.

The next day the skiers took it easy by skiing 20 km in Gatineau Park, then finishing with the traditional hand ball game which represents the ending of the High School Racing Season.

It was a fun trip and a great experience for all.

Congratulations to:


Annie McCarron (KCI)
Collin Ebel (Grand River)


Marina Drygala (Bluevale)
Julie Van de Valk (WCI)
ens Morgan (KCI)
Janosh Pentney (WCI)

Orion Ski Series Points Races

On March 2nd we held three short points races to complete the Orion Ski Series for this season. The snow conditions were fast and there was limited trail for a race, but we were still able to have three fun races.
The first race of the season was a Criterium Race. Ten laps of a 500m loop with 10 sprint primes per lap. This was for the older races and the sprints were contested between Oliver, Gavin and Justin.
Race 2 was a team points race with the young skiers challenging the older skiers. For 60 seconds all skiers collect points by skiing to as many pylons as they could in one minute. The pylons were scattered over half a soccer field. This was a flurry of skiers dashing from cone to cone.
The final race was for the Magic Rabbits. They were timed for two races over a short sprint course. A consistency score was calculated for this points race.

Click on this link Orion Race 3.xls to see the results.

Thank you to all volunteers that helped put on this race series and a big thank you to the participants for your enthusiasm and for competing fairly.

Hiawatha Highlands Ontario Cup

The final hosts of the O-Cup Ski Race Series for 2010-11 was the SOO
Finnish Ski Club in Sault Ste Marie.  The weather was great all
weekend, snow conditions excellent and race organization exceptionally
efficient.  Our race team was a little smaller with two athletes
competing at the Canada Winter Games this week in Halifax.

In the Midget Girls 4km Classic race Hannah Shields finished 6th in a
time of 15:28.8.  This was a good race for Hannah.  She commented that
bigger hills on the course would have made it more fun.

Gavin Shields
raced both the classic and skate races in the Junior Boys
category.  He had two good races in a very competitive field.  He
placed 10th in the classic and 8th in the skate.  (7.5km Classic
22:52.6, 10km Skate 26:18.4)

Oliver Conway-White
had two of his best races of the season and had his
best results at an Ontario Cup race with a 4th place in the Classic
race on Saturday and a 3rd place in the skate race on Sunday.  (10km
Classic 30:32.4, 15km Skate 40:25.6).

The National Ski Championships are March 13th to 20th in Canmore

Orion Ski Series Sprints and "Beat you home!"
Race two of the Orion Ski Series was held at Bechtel Park on a short race course Wednesday evening February 23. The races included a couple sprints and then two "Races Home". One race had the skiers complete the race course 4 times and then, without knowing their times, select what they thought were their best 2 of 4 races. All skiers successfully selected their 2 fastest races.
It was another fun night of racing. Thanks to the participants and to the volunteers. The final race in the series is next Wednesday, March 2. Races start at 6:30.

Here are the results:

Race 2 - 2011 Orion Ski Series - Waterloo Region Nordic

Peewee Girls - 100m                                 Peewee Girls - 675m

Sarah Jane 00:46.1                            Sarah Jane 04:44.3

Midget Girls - 100m                                    Midget Girls - 675m

Sidney 00:26.0                                  Hannah 02:13.5
Lindsey 00:26.5                                 Lindsay 02:38.0
                                                                    Sidney 02:44.0

Midget Boys -100m                                    Midget Boys - 675m
Colin E. 00:20.8                                 Colin E. 02:01.9
Rigel     00:21.5                                 Rigel     02:03.0
Griffin   00:23.6                                 Joel      02:12.1
                                                      Griffin   02:23.4

Open Men - 100m                                         Open Men - 675m
Justin    00:16.5                                  Gavin     01:38.5
Gavin    00:16.7                                  Connor   01:43.5
Derek    00:17.2                                  Jeff       01:53.5 
Tim       00:17.8                                  Nick      02:01.0
Oliver    00:18.0                 
Colin R.  00:18.0                 
Nick      No Time

Peewee Girls - 250m                                    Open 900m - 900m

Sarah Jane 01:33.4                              Justin   02:15.0
                                                        Gavin   02:19.0
                                                        Derek   02:22.0
                                                        Colin E. 02:25.0
                                                        Colin R. 02:25.0
                                                        Nick      02:48.0
                                                        Rigel     03:06.0
                                                        Jeff      03:15.0
                                                        Bill       03:59.0

Open Girls - 250m

Hannah    00:49.0
Julie        00:52.8
Sidney     00:55.7
Lindsey    00:58.8

Midget Boys -250m                                     Open Best 2 of 4 900m
Rigel       00:44.9                                Justin    04:32.0
Colin E.   00:45.5                                Gavin    04:39.0
Griffin     00:51.6                                 Derek   04:51.5
                                                        Colin R. 04:53.5
                                                                      Nick     05:37.0

Open Men - 250m
Gavin       00:
Justin    00:35.8
Derek    00:36.8
Colin R.  00:36.9
Connor  00:37.0
Oliver    00:37.8
Tim      00:39.0
Nick     00:44.8

Masters Men - 250 m
Jeff 00:46.5
Bill 01:03.5

WRNSC Skiers Win Gold and Silver at the Canada Winter Games!

Christy Campbell won the gold medal in the para women's 2.5-kilometre sit-ski cross-country event http://www.tsn.ca/canada_games/. 

Andy Shields won the silver medal in the 1000 metre Sprint (Male). He was the only junior skier to make the six skier final. 

Congratulations to both of you for these well deserved medals!

Due to the enthusiasm of members and the fun we had with a small race last week we have added two races to create a series.  All club members are welcome to join in a race or maybe you would like to come out and watch.
We could use volunteers for these events too.  Jobs include; starters, timers, finish-line, course marshalls, course setters, registration, information, and photographers.  Also some awards / snacks for participants and volunteers would be a nice touch.
Here are the details.  I hope you can make it out.

Orion Ski Series
Waterloo Region Nordic
Bechtel Park, Waterloo, ON

Race 2: Wednesday, February, 23 
Registration from 6:00 to 6:20
(No Fee: Races are for Club members and University of Waterloo Ski Team only)
6:30 -
Sprints and "Race Home" 
(Sprint races will be 100 m, 300 m and 600 m, "Race Home" will be 500m, 1500m and 3500m)

Race 3: Wednesday, March 2
Registration from 6:00 to 6:20
(No Fee: Races are for Club members and University of Waterloo Ski Team only)
6:30 -
Team Points Races - Orion Ski Series Final.
(Two medium distance races 500m/1000m and 1000m and 2500m)

Read K-W Record article on WRNSC - "Nordic club makes great strides with youth"  

Here's a link to a recent article by Andrew Coppolino of the Record about the WRNSC, with a particular focus on our young skier programs:

And now for something completely different......

Skiers sometimes meet up with off-leash dogs & their owners on the trails at Bechtel Park, but it could always be moose worse: 

TheRecord - Cross-country skier fends off angry moose on Kamloops cropped.pdf

Waterloo Region Nordic Orion Ski Race Series, Wed., Feb. 16, 2011

What a wonderful night of skiing under a nearly full moon in mid-
February.  We have seen an amazing stretch of winter weather in
Waterloo Region.  After a couple mild days this week the snow has
become icy and the skiing very fast.  This was the first in our Orion
Ski Race Series with thirty club members joined in the races and a
handful of others volunteered to offer a couple of short races and a
couple of longer races.

After a fun and totally confusing warm-up the racers were ready to
focus.  For our first race (the 450m a one and a half lap of the soccer
field) our youngest group had an eager 6 year old (Serina) and the
oldest group a 65 year old.  There was wonderful representation from
all ages of our club.  We also held a medium distance race and a
long(er) distance.  Here is the PDF file with the results:
Orion Series Races Feb. 16, 2011.pdf

Thank you to all who came out to race/ play and to volunteer.  I hope
you all had a good time.  If the snow cover holds we will try to put on
another race or two this season.

Kevin Shields

Highlands Nordic Bus Trip - Sunday, February 27, 2011

The WRNSC is offering a special Bus Trip for the family to Highlands Nordic. Travel is by school bus.
It will take place on Sunday February 27th, 2011.  Highlands Nordic is a great place to ski, with a great view of Georgian Bay (once you climb up the escarpment).

Highlands Nordic has a Cafe that serves soup and Chili as well as other hot snacks, and we
will have the luxury of using the Diesel room (reserved just for us!!)

Sign up soon!

Fees for Bus transportation only:
Children             $ 6.50
Adults               $12.50
Non-Members    $30.00
Children 2 and under are free!

Trail pass fees
$13.00 (Discounted rate for Bus group)
Children 7 and under are free!

Time to meet at Conestoga  Mall  - 7:15 am (Depart at 7:30)
Time to meet at Highlands Nordic - 2:45 pm (Depart at 3:00)
Return home at approximately 5:00pm.

 **** Must sign up by February 13th 2011****



Join us for Club races on February 16th

Here we are in the midst of lots of snow in one of the best winters in Waterloo for sometime. Skiing has been great and many members have improved their skiing through Jackrabbit games or through lessons. As a celebration of winter, and of skiing, we would like to invite you to our Club Races on Wednesday, February 16th. This will be for all ages. I hope you are able to join us as a participant or as a spectator. See below for details and keep skiing.

If you have any questions, please contact Kevin Shields (
kevinshields@alumni.uwaterloo.ca ).

Waterloo Region Nordic
*Club Races - All ages
*Wednesday, February 16 at Bechtel Park, 6:00 p.m. to 7:30 p.m. - meet on the lit soccer field.
*6:00 to 6:20 p.m.: Sign-up (no fee, but you must be a club member)
*6:30 p.m.: First Race Starts

Categories (& ski distances)
1. Bunnies (4 to 6 years old) - 500m
2. Jackrabbits I (6 to 8 years old) - 1000m
3. Jackrabbits II (8 to 10 years old) - 1500m
4. Magic Rabbits (10 to 13 years old) - 2000m
5. Juniors (13 to 19 years old) - 3000m
6. Adults I - 1000m
7. Adults II - 3000m
(distances are approximate)

Shields Shines at the World Junior and Under 23 Cross-Country Skiing Championships!

Michael Somppi, Erin Tribe, and Andy Shields of the National Development Centre - Thunder Bay put in a solid effort on the last day of competition at the World Junior and Under 23 Cross Country Skiing Championships in Oteppa, Estonia. Andy Shields competed in the relay event and anchored Canada into a 9th place finish. Shields had a very strong anchor leg in the skate technique, having the 6th fastest time on his lap.
more... WRNSC/NDC skier Andy Shields is top Canadian at the World Juniors in Estonia!  

WRNSC & National Development Centre (Thunder Bay) member
Andy Shields proved once again today that he is Canada's number one junior distance racer. Finishing 49th in a field of 103 skiers, Shields was the top Canadian in Otepaa, Estonia over the 10km skate course in a time of 26:20. He will now prepare for his next event, the 1.4km classic sprint race, occurring on Friday. NDC team mates Michael Somppi and Erin Tribe will be competing in the 15km free and 10km free event tomorrow in the World Under 23 Competition.  Results can be found at www.fis-ski.com

WRNSC Junior Skiers put in excellent efforts at January Trial Races in Thunder Bay

Andy Shields and Oliver Conway-White of the WRNSC's Junior Outers competed at the Canadian Team Trials, at the Lappe Nordic Centre near Thunder Bay in early January.
placed first in the 20 km pursuit race, 3rd in the 1.6 km Classic-style sprint and 1st in the 15 km Skate Technique distance race. These results allowed him to qualify for the Canadian Junior World Championship Team. In addition to the World Junior Cross-Country Ski Championships in Estonia, Andy has also qualified for the Canada Winter Games Ontario Team. This is an under 23 (year olds) team. The Canada Winter Games will be in Halifax February 21 to 27.

Junior Male 20 km. Classic\Free Mass Start

PL Name DOB Club Team Classic Exch Free Time Diff

1 Andy Shields 1991
Waterloo Region NDC Thunder Bay
27:26.3 00:29.9 27:18.8 55:15.1
2 Jordan Cascagnette 1991
Team Hardwood AWCA
27:56.9 00:29.9 27:40.0 56:06.8 51.7
3 Russell Kennedy 1991
Canmore Nordic
27:44.4 00:26.3 27:57.2 56:08.0 52.9
46 Oliver Conway-White 1992 Waterloo Region 32:27.5 00:34.8 34:30.5 07:33.0 +12:17.9

Junior Male 1.6 km. Classic

PL Name DOB Club Team Round QualifyTime

1 Patrick Stewart-Jones

1991 Nakkertok Nordique A Final 03:54.1
2 Sébastien Townsend
1992 Nakkertok Nordique
A Final 03:51.8
3 Andy Shields
1991 Waterloo Region NDC Thunder Bay
A Final 03:57.6
46 Oliver Conway-White 1992 Waterloo Region Qualification 04:35.4

Junior Male 15 km. Free

PL Name DOB Club Team Lap1 Lap2 Lap3 Time Diff

1 Andy Shields 1991

Waterloo Region NDC Thunder Bay 13:27.7 14:19.7 14:34.1 42:21.6 0
2 Jimmy Gunka 1991
Big Thunder NDC Thunder Bay
13:52.4 14:24.5 14:25.4 42:42.3 20.7
3 Jordan Cascagnette 1991
Team Hardwood AWCA
13:56.2 14:21.5 14:31.4 42:49.2 27.6
39 Oliver Conway-White 1992 Waterloo Region 16:00.3 16:31.1 16:51.8 49:23.4 07:01.8

How to Wax your Cross-Country Skis

To enhance your Nordic ski experience, just follow these very informative videos on waxing your skis, courtesy of Saul at Velotique.

http://www.youtube.com/watch?v=2_cp12JeGeU  How do skis work & what exactly is snow anyways?! (Part 1)
http://www.youtube.com/watch?v=gc5DddFkObg  What is wax? (Part 2)
http://www.youtube.com/watch?v=1u92PrwBbCU  How to wax your skis. (Part 3)
http://www.youtube.com/watch?v=JtchfNsQxzs  How to apply easy glide wax. (Part 4)
http://www.youtube.com/watch?v=MmEDaRSMK3A  Ski wax for your waxless skis (yes, you should wax your waxless skis, at least once in a while).
http://www.youtube.com/watch?v=Gsq_xtD_P30  This is Saul's advanced waxing technique for your skis' glide area (classic or skate).
http://www.youtube.com/watch?v=kqYEwpojkpw  Applying base binder to your grip zone.

Now head out to the trails and have fun testing out your waxing job. Zoom! Zoom!

Cross-Country Skiing Technique Tips
Here are some instructional videos to help beginner and intermediate Classic & Skate skiers improve their technique.

Diagonal stride:
Step turn: http://www.youtube.com/watch?v=_yRGLRAR7QI 
Free skate:

For advanced Nordic skiing technique:
one skate double pole: http://www.youtube.com/watch?v=HksXxzH55pw
two skate double pole: http://www.youtube.com/watch?v=PmR5WXd_F8I 
diagonal stride: http://www.youtube.com/watch?v=qXk0vo2HsbA
step double poling: http://www.youtube.com/watch?v=slpvbWO4J5o

double poling: http://www.youtube.com/watch?v=bUlRz0oebvI

Now all you need to do is go outside, find some snow and practice.

Waterloo Region Racers "wax'em-up" in Thunder Bay this week

Four athletes from our club will compete this week at the Ontario Cup races in Thunder Bay: Christy (Para Nordic Ski Women), Gavin Shields (Junior Boys), and Oliver Conway- White and Andy Shields (Junior Male). These races will also serve as the combined trials for the Canadian Junior and U23 World Championship Team and the Canada Winter Games Ontario Team. Oliver and Andy will race on Thursday in the 20k pursuit. All four athletes will race Saturday in the sprints and Sunday in the distance race. Race information can be found at http://www.skinoram2011.com/ and results from the races on Thursday, Saturday and Sunday will be posted at
http://www.zone4.ca .

Play, Live, Be Tobacco Free-Grant and Policy, December 13, 2010

The WRNSC has won a grant towards the purchase of Junior Ski equipment.
As part of the grant, the club adopted a tobacco free policy that covers all club events. Tobacco free means no smoking, snuffing, dipping or chewing tobacco by members, coaches, parents/guardians and the general public. The WRNSC recognizes the adverse health effects caused by the use of tobacco industry products.The move to go tobacco-free complements the club’s desire to create a healthy family and community-friendly environment. Members and or parents/guardians of members, who do not follow the tobacco-free policy will be advised of the policy and asked to stop using tobacco industry products while participating in club activities or while dropping off/picking up someone who participates.

For the full policy statement, see NoTobbaccoPolicy.doc . For the PLBTF web site, see http://playlivebetobaccofree.ca


Highlands Nordic Coach Bus Trip - Sunday, January 30, 2011

The WRNSC and the Grand Valley Trails Association (GVTA) are once again organizing a ski trip via comfy coach bus to the ever-popular Highlands Nordic (www.highlandsnordic.on.ca ) on Sunday, January 30, 2011. This cross-country ski mecca offers 24 km of impeccably groomed ski trails for the classic and/or skate skiers, from novice to expert. For those family members who don't ski, Highlands does have fun toboggan runs. Highlands Nordic's location atop the Niagara Escarpment, near Collingwood, ensures that the snowsqualls coming off of Georgian Bay provide supreme ski conditions. Their ski centre also provides equipment rentals, a pro & service shop, change rooms, waxing facilities and a full service cafeteria that offers hot meals & fresh baked goods.

Advanced registration is required. A minimum of 35 participants are required to register, along with payment, by Sunday, January 9, 2011. Trip cost includes bus fare & ski trail fee. The fee is non-refundable, unless the trip is cancelled. Adults - $37; Children over 6 & Youths (18 & under) - $23; Children 6 & under - $12. Fee for Adult non-members is $47.

Make your cheque payable to the "Waterloo Region Nordic Sports Club", and mail it to: WRNSC, P.O. Box 40031, Waterloo, ON N2J 4V1. Please include the number of particpants and their names, age group, contact phone # and e-mail address. Also indicate which pick-up point you have chosen (see below). 
Skiers will picked up at 2 locations by an Ayr Coach Lines bus:
In Kitchener - Departure at 7:45 AM, Holiday Inn, 30 Fairway Road South. Park in the far side of the lot closest to King St. Provide GVTA leader with your license plate #.
In Waterloo - Departure at 8:15 AM, Conestoga Mall at parking lot north of Zellers (enter off of Conestoga Road, parking lot will be to the left). Park as far away from the mall and store entrances as possible.
The approximate arrival time back to K-W is 6 PM. If you have any questions, contact Greg at nolanharling@rogers.com.

2011 Calendar of Race Events in Ontario & Quebec

The following is a compilation of some favourite cross-country ski events known at this time, pending updates from XC Ontario (
http://xco.org/hp/distevent/sod/event.htm ). 
Muskoka Loppet (Huntsville/Arrowhead Provincial Park): Sunday, January 23/11
Mono Nordic Annual Ski Race (Town of Mono, near Orangeville): Saturday, January 29/11