Results

Results from the Sparkling Hill Masters World Cup can be foung here

Fact Sheet #1 - Sovereign Lake Day Lodge

The current day lodge was built in 1992-93 and is 3528 square feet in area. The building has served the club well over this time.

As club membership, numbers of visiting skiers and programs and events have increased, there has been some discussion about the need to expand the day lodge.

Current levels of use have created congestion and operating inefficiencies especially in the rental and main counter areas. Staff report that customer service is severely compromised especially on weekends and holiday periods. This is being reflected in customer feedback.

In preparation for this discussion the Board of Directors, in partnership with BC Parks, undertook a series of independent engineering and mechanical studies on the existing building to determine its current status and suitability for expansion.

These studies indicate the following:

The current building was built to 1992 Building Code Standards. Any proposed new addition to the existing structure would trigger compliance with the current building code for the entire structure.

Bringing the existing building up to current code would be costly as it would entail significant upgrades to the structure and mechanical systems.

The electrical system has reached its maximum capacity for space and load and would require major upgrades to support any significant additions or mechanical system improvements.

BC Parks has expressed interest in partnering with the Sovereign Lake Nordic Club in the construction of a new day lodge which would more fully meet the needs of park users, the Sovereign Lake Nordic Club and BC Parks. Silver Star Provincial Park annually provides over 50,000 user days of recreation is viewed a premiere winter recreation destination within the province.

 Sovereign Futures is the Strategic Planning Exercise of the Sovereign Lake Nordic Club for 2012-2017. We want to hear from you!  If you have any comments on this or any other matter, visit us at www.sovereignlake.com or contact us any time at sovereignfutures@sovereignlake.com  

Sovereign Futures Steering Committee

Bruce Sandilands       
sandilands@shaw.ca       
250-275-0890 (H)
250-938-5326 (mobile)

Patrick Tobin (SLNC Board)
Patrick.Tobin@gov.bc.ca    
250-542-0321 (H)
250-558-1780 (W)
250-308-9740 (mobile)

Ed Devlin            
eddev@shaw.ca            
250-275-3303 (H)

Sandra Ecclestone        
copperland@hotmail.com    
250-550-7502 (H)                                   
250-863-3408 (mobile)

Barry Hodgins        
barryhodgins@shaw.ca        
250-260-6179 (H)

Darren Derochie        
coach@sovereignlake.com    
250-558-3036 (W)
250-307-8626 (mobile)    
 

Sovereign Futures: Topics Generated

Running List of Comments from Members and Guests to Jan 16, 2012

The following list represents some of the ideas generated by club members and guests to date on topics to be addressed as part of Sovereign Futures, SLNCs Strategic Plan for 2012-2017.

This list is intended to stimulate interest and to solicit additional ideas from club members and public skiers alike on topics to be addressed by Sovereign Futures.

Club members and public skiers are encouraged to add their voice!

Please fill out a comment form in the day lodge with your ideas and deposit it in the drop box on the Sovereign Futures Bulletin Board.

You can also visit our web page under the Ski Club Link at www.sovereignlake.com or contact us anytime at sovereignfutures@sovereignlake.com. 

General Comments:

• Maintain warm family atmosphere
• Encourage low-key family-friendly place
• Love family/club atmosphere-fantastic community spirit – keep this
• Maintain affordable family place
• Need to promote SLNC as international destination but not at expense of the “family values” – locals are important customers and can be best SL advocates.
• grow but not to become overly commercial or built up. Keep it affordable and accessible and friendly!
• Maintain great vibe and great staff
• Enhance family friendly venue
• Keep family orientation and cost efficient
• To keep it as a club, where all are welcome no matter their social status
• Foster a sense of belonging within the club
• Keep undeveloped except day lodge (no condos!!)
• Limit commercialization-keep it simple
• Keep area as natural as possible
• Cross country skiing is quiet healthy serene sport-not commercial
• More balance oriented to non-competitive members and young families
• Have observed shift in focus over the years towards racers and competitive skiers and decline in services for recreational skiers
• SLNC needs to be equally inviting to recreational skiers as well as competitive ones- this would expand market and benefit everyone
• Recreational skiers will sustain the viability of club over time
• Community-driven area - keep corporate out
• Keep independent of any commercial association
• Maintain community-based club atmosphere while promoting increased day use
• Continue annual family growth rate at +5%
• Strive to become largest club in Valley/Province
• Concentrate on using funds toward improvements to trails and facilities
• Need a large welcome sign at entrance by gate across from garage
• Improve cell service for safety and convenience
• Consider summer sports if feasible without jeopardizing winter operations
• Extend spring season –promote spring skiing - skiers will come
• Foster positive working relationships and develop strategic alliances with prospective partners including the City of Vernon, NORD, Silver Star Resort, local businesses, BC Parks, other provincial Ministries and Agencies, CCBC, CCC, etc
• Continue partnerships with Silver Star
• Improve relationship with Silver Star Mountain
• Assess environmental impacts of existing and future use and developments
• Make the lodge scent-free!
• Develop strategies and policies surrounding the growing participation in snowshoeing and tobogganing

Day Lodge

• Address issues associated with re-development or replacement of the day lodge
• facility to meet long-term needs of club members and public skiers, incorporating state-of-the-art energy efficiency to reduce operating costs
• well designed lodge to allow traffic to move through rentals more efficiently
• New or expanded day lodge to encourage community aspect of SLNC
• Time for replacement/major renovation of lodge like Callaghan valley
• New, bigger lodge with cozy feel
• New day lodge-its time!
• Replacement of the structure with a larger one that is better suited to all users and is built as sustainably as possible
• Expansion of day lodge – improve food and beverage services
• Mount Washington and Callaghan good models for new lodge
• if a new lodge is built, provide facilities for self-catered group meetings/parties (eg night skiing with employee group or social club)  as opportunity to introduce skiing and SLNC to new skiers.
• Improvements to day lodge and wax building
• A new building if it can be done without impacting on trail grooming and programs
• Larger lodge-more comfortable seating
• Separate tickets and rentals from lounge areas
• No new lodge – no more debt
• Do not need new day lodge –mostly under capacity except race days –can do repairs and upgrades
• Be careful about not spending beyond club’s ability to pay for and maintain its’ present physical structures
• Examine alternatives for unused existing infrastructure (eg tech building)
• More bins for storage (maybe lockers)
• Showers in the lodge
• Widen and re-align Sovereign Lake Access Road
• Improve access road
• fix the upper part of the road (spring potholes)

Trails:

• Continue to provide the highest quality in trail grooming
• Continued improvement in trail surfaces for early season and low-snow years
• Continue improvements to trail system- focus on quality not quantity
• Major goal – high quality grooming
• More long trails- Improve views from select trails
• Maintain seamless interface between Silver Star and SLNC trail systems
• Develop terrain park for kids as part of skier development program
• Terrain park for kids to have fun and improve skills
• Re-build/re-grade Gold Mountain parkway to improve accessibility between SLNC and Silver Star Resort
• Improve Gold Mountain so don’t have to take off skis
• Encourage more use of Gold Mountain trail
• connect Gold Mountain trail to Aberdeen Trail without having to go all the way to Sovereign Lake - a short cut between SLNC and SS would add greatly to the trail system.
• Need a kids play area-sled area is perfect
• More tobogganing and kids play areas – charge more for this
• Build stand-alone dog trail with flatter profile
• Trail for dog walking and pulling child on sled (like SS)
• Need easy trail for young families that includes dogs and sleds.
• a multipurpose trail that is usable by all (including dogs)
• Dog trail for skiing and snowshoeing
• Better skijoring routes and requirement for proper skijoring equipment (not just dogs on leash or running loose)
• Re-develop some backcountry trails (5 km) as narrow classic only trails with possibility for limited low-cost snowmobile grooming
• Love to see some classic-only trails developed through the trees
• More backcountry skiing/access and better backcountry information
• Time for expansion of lighted trails –complete lit trail system
• Maintain/expand night skiing
• Need “penalty loop” for biathlon  - possibly incorporating paved summer rollerblading trail
• better signage directly from lodge
• Signage still confusing for visitors – make maps match trail signs
• Examine whether it would be worthwhile to coordinate (contract) grooming/ticketing with Silver Star (better for users and seamless integration of trail networks)

Huts:

• Another hut like Black Prince cabin
• Add another warming hut maybe on Carl Wylie
• Need one more warming hut
• More jacket pegs between tables at Black Prince cabin
• More picnic tables at Black Prince and maybe other places on trails
• Hot water kettles in huts for tea and hot chocolate
• Develop rustic and safe overnight stays beside trails
• more washroom facilities on the green/blue runs.  One at the cabin is not enough.

Pricing and Accessibility:

• Maintain seamless pass with Silver Star
• Multi-day discount ticket especially for seniors
• Develop  multi-day pass
• Develop more package plans
• Give same discount on tickets as SS does for people staying at SS- would encourage people to buy tickets at Sovereign Lake
• Need combined, reasonably priced dual pass with Silver Star   
• Negotiate and initiate ½ price reciprocal pass for other BC club season pass holders
• Student pricing for rentals and passes
• Student (university and college) rate for passes and rentals
• Keep membership fees low so x-c can be available to the average citizen.
• Develop rate for short ski – ½ day rate ($16.50 is a lot for a 1 hr ski)
• Daily fees too high
• Charge higher fee for access to biathlon range as revenue centre
• Maintain affordable membership and day-use fees for families, students and seniors
• Current rates are reasonable
• Reduce overhead to make SLNC affordable to families
• Open process for determining fees
• Affordability and accessibility for all
• Work with City of Vernon and Silver Star Resort to examine feasibility of affordable public transportation to SLNC

Skier Development Programs:

• Are we organized and staffed effectively to deliver a broad range of programs? Is there a need to create programs coordinator/manager position?
• high quality coaching-coaching model needs to be kept and expanded
• More paid help with skier development program
• Recruit jackrabbit leaders in spring to give volunteers opportunity to train
• Emphasize joy of skiing for children of all abilities rather than “Olympians of tomorrow”-they are a small elite group.
• More programs for recreational skiers and families (eg: children’s programs for those who do not intend to race)
• Develop alternatives to racing within skier development model to keep teens in skiing
• Need programs to keep 13-17 yr olds in skiing (besides racing) – eg: adventure program
• Maintain variety and balance within skier development programs to serve both recreational skiers and competitive racers.
• Encourage and develop lessons, training and racing.
• Support those who want to compete
• program development at all levels.
• Is SLNC meeting program needs of seniors?
• SLNC and Vernon has potential to develop high performance development program (Centre of Excellence? National Training Centre?)  for xc and biathlon – ensure necessary staffing and infrastructure is in place to achieve this.
• What are future programming needs for high-performance athletes?
• To provide a supportive environment for competitive skiers to excel (Jr and Sr)
• Should SLNC seek designation as a National Training Centre?
• Open biathlon range through summer

Competitions

• Ensure that SLNC maintains the expertise and volunteer base to host major competitive events. Hosting of events serves to raise the profile of Vernon, SLNC and Silver Star Resort provincially, nationally, and internationally as a premier cross country skiing destination.
• Less focus on major events such as World Cups which put club funds at risk
• Competitions should be user-pay – not subsidized by membership
• Give primary consideration to recreational skiers when scheduling competitive races
• Hold a race over the holiday period to give holiday visitors an opportunity to see a race
• Plan for 2050 Olympics in N Okanagan – long track speed skating track and ski jump

NorAm interviews with Heather and Matt

January

Stussi Sport Demo Day January 8

Women's Days – Wednesday’s starting January 11th, 9:30 – 11:00am. Classic and Skate Technique. Offered to Beginner / intermediate skiers.

Family Day – Sunday January 15th – Children 12 years and younger receive a free trail pass and rentals.  Parents accompanying children 12 years and younger receive half price trail pass.

Skate Clinic – Sundays January 8th, 15th and 29th. Beginner / Intermediate – 10:00am
Advanced – 1:00pm    $40.00 each. Please book early.

Yoga and Ski – Sunday January 22nd. Time 10:00am – 4:00pm
Our yoga and ski program was introduced last year and got nothing but good revues. So come with a friend and experience it yourself. You will be taken care of all day. Our qualified instructors will help you to improve your skiing no matter what your ability. After skiing all morning you will be treated to a delicious hot lunch. Following lunch we will take you for an enjoyable ski on the beautiful Sovereign Trails. The day will end with an hour of yoga, sending you home relaxed.
Both skate and classic instruction will be available.  Price $60.00
 

February

February 3 Guided Snowshoe to Black Prince Cabin with a wonderful meal. We will leave the main lodge at 4:30pm and snowshoe for about one and a half hours through the woods to Black Prince cabin. A wonderfulmeal supplied by Gumtree Catering will be waiting for you to enjoy. We will return to the main lodge by 8:30 pm. Please bring a headlamp, warm clothing and sturdy warm boots. Price $40.00 for members of Sovereign Lake Nordic Centre or $55.00 for non members. Includes pass, rentals and meal. Please book early

February 5th Tips up Cup - Sovereign Lake Club Championships - members and non members are wlecome.

February 10 – Lantern Ski - Woodland Bell will be lit with over 100 lanterns. After a wonderful ski, enjoy the warmth of a bonfire and some hot chocolate. Time 5 :00 - 8:00 pm

February 12 – Stussi Sport Demo day

February 12th and 19th - Sunday Skate Clinics. Beginner / Intermediate - 10:00am.  Advanced - 1:00pm. $40.00 each. Please book early.

February 23-26 – BC Games

March

March 10 – Sovereign Lake Loppet

April

April 8 last day of regular operation

Start of the Haywood NorAm Teck Sprint Senior Men's qualifier

Kids Christmas Break 2011

Three days of fun and skill improvement. Kids will have the opportunity to try skiing and showshoeing. Under the guidance of our qualified instructors the kids will get a chance to improve their skiing in a fun and safe environment. The camp will include activities such as a backcountry adventure, a scavenger hunt, and plenty of games.

Price: $60 for all 3 days
           $25 for one day (only)
Day passes and rentals are an additional $10

Ages: 8-13

Dates: Wednesday December 21 to Friday Dec 23

Registration deadline: Dec 19th

max. # of kids: 20

Spring Break Camps will be offered march 19- March 21

Upcoming in December “Programs”
 
“2 Hop” and “Track Attack” program skiers (age 6-12) and “Biathlon” program skiers, (age 9-15) years literally hit the snow running Saturday Dec 3, after a full fall of weekly dry land sessions. It’s XCiting to see healthy numbers of kids new to Nordic and SLNC programs joining up this season. No doubt they are picking up on the positive energy being spun by the growing group of returning young skiers.
 
Graduating “Track Attackers” are largely generating the buzz throughout youth programs…and it’s getting louder.

...
Recent seasons have seen growth in all Jackrabbit Program numbers and that’s now translating into the next wave of Junior Development skiers, age 12-19. Whether your goals involve top flight competition or simply to continue to develop your skiing abilities with your ski buddies our “JD” program will help you get there. All you need is a healthy desire and a commitment to come to work at your skiing on a consistent basis of 2 to 4 times per week – we work hard, learns tons and have a blast!
 
Enthusiasm is infectious. Experienced coaches and “veteran SLNC kids” continue to lead the way. Its great to see new friendships sprout up and old friendships deepen amongst this “next SLNC generation”.
 
Not to be left out of the mix, adult-masters skiers are spreading good word about SLNC’s “Adult-Masters Wednesday Nights” sessions. These weekly technique and workout sessions formally kick off Dec 7th – check under “Programs “ online call up or drop in to the SLNC front desk to get yourself and your friend(s) signed up.

___________________________________________________

December is a busy month for Programs events. A sampling of what’s upcoming in the next few weeks is listed below. Event details and essential scheduling info for “2Hop”, “Track Attack” and “Junior Development” can be found under the “Programs” Header on SLNC’s home page. Detailed “Bunnies” and “1 Hop” schedules will be posted in the coming week, well ahead of the Dec 31 start date for those programs.
 
Important December “SLNC Programs” dates:
Dec 3                  First “on-snow” sessions for 2 Hop and Track Attack @ SLNC
Dec 10-11            “NorAms” races @ SLNC
Dec 24                No sessions..."Merry Christmas!"
Dec 27-29            SLNC Junior Development Christmas training camp @ SLNC
Dec 28                SLNC Potluck @ SLNC [come on out Adult-Masters skiers!]
Dec 31                BC Winter Games Trials @ Larch Hills Club, Salmon Arm
 
Best of luck to all SLNC athletes competing around BC and Alberta this month!
 
SLNC Programs are well “On Track” for another great ski season. On behalf of the coaches and athletes both young and “young at heart” to all members whom we’ll be sharing the trails with – thanks for your past and future encouragement and “welcome to the season!”
 
Also, I want to take the oppportunity to say a huge “THANK YOU!” to all the parents, volunteers, and volunteer coaches and who really make all the programs work. A heartfelt Merry Christmas to you all.
 
Ski lots, train smart and smile wide!
 
Darren Derochie
“CoachD”
 

Get Ready to Loppet

Interior BC has a great Loppet Series. What's a Loppet? It's the half marathon, the marathon, the Grand Fondo,  of cross country skiing. You enter to finish, to win, whatever suites you. Why, because you like to ski.
The Kal West Loppet series is unique to Canada, maybe the US, maybe the world, really!! No where  are there as many high quality ski venues and loppets in such a relatively close proximity as those that make up this Loppet series. If you are familiar with the series, you will be interested to know that the series has expanded from 5 to 7 events.

Here's the schedule.



    •    This is a Pursuit event where participants ski 15k classic, followed by another 15k on a different course. Participants may enter as a time with one person skiing the classic portion and hand off to a team mate who will ski the skate portion. Others will choose to enter solo, skiing both courses.
    •    Race fees in the past have been $30
    •    Awards for those who participate in 5 of  7 loppets in the series
    •    Aggregate awards are based on a participants 4 best performances.
    •    
    •    The series is sponsored by Kal West

SLN Masters are getting ready to Loppet and invite you to join. No previous experience is necessary.

For more information, http://www.sovereignlake.com/index.php/programs/

Contacts;
Darren Derochie,
Claudia Richard
 

Invitation to Participate

We welcome your comments at sovereignfutures@sovereignlake.com

Sovereign Futures: A Strategic Plan for 2012-2017

Welcome to Sovereign Futures!

At the November 2011 Information Meeting the Sovereign Lake Board of Directors launched a Strategic Planning Exercise – Sovereign Futures. The intent of this process, to be conducted over the 2011-2012 ski season, is to identify issues currently facing SLNC, to consult broadly with Club member on the issues and to set priorities for the next 5 years.

So ... What’s next for the Sovereign Lake Nordic Club?

That’s where you come in!  The SLNC Board, through Sovereign Futures will be canvassing members over the next few months to hear your ideas. Guided by a small Steering Committee, Sovereign Futures will develop a variety of mechanisms to identify issues and consult with club members.

NOTICE OF 2 SPECIAL MEETINGS

Facilities (including possible new day lodge)
Sunday, January 22, 2012
2:30 - 4:30 pm
@ Schubert Centre
Members of the Board of Directors and the Sovereign Futures Steering Committee will present information on facilities including the possibility of replacing or expanding the day lodge.
This is a major initiative which has been identified over the past several years.  After the information presentation, opportunities will be available for club members to share their thoughts.

Skier Development Focus Group
Saturday, Feb 4, 2012
10:30- 12:00 am
@ SLNC technical building.
Members of the Board of Directors and the Sovereign Futures Steering Committee will be available to discuss the future of skier development programs.
This session is open to all club members but will be of particular interest to jackrabbit parents, prospective ski racers, biathletes and masters skiers.

We're looking for your input:

Please fill out the questions below (use the blue scroll bar on the right to view more questions)

 

For a list of topics generated  by club members and guests to date click here

Process and Timeline – Sovereign Futures

	Establish Steering Committee which reports to Board of Directors (link to Steering Committee Members) Establish Sovereign Futures webpage, email address and bulletin board.	November-December 2011
Phase 1 Consultation	Consult with club members and guests to identify topics to be addressed as part of Sovereign Futures December 2011
Phase 2 Consultation	Provide a variety of opportunities for review and input by members and guests including webpage, focus groups, general meetings, open houses and questionnaires	January-February 2012
	Draft Strategic Goals	March 2012
	Review Strategic Goals	March-April 2012
	Final Strategic Goals Tabled	April 2012 AGM

Steering Committee members

Background Information - 2006 Strategic Goals

• 2006 Strategic Goals Strategic Goals.
• Milestones Implementation of teh 2006 Strategic Goals

Hips High by SkiPost

Haywood NorAm & Teck Sprint Dec 10-11, 2011

Link to Start Lists

Results on Zone 4

News Items: Training Day

Sovereign Lake Organizers celebrate Solid Weekend (FasterSkier)

Sandau and Diggins (SkiTrax)

Photography by Jesse Winter

Start of the Senior Men's qualifier

NorAm training photos of the National Development Centre Thunder Bay

 

 

 

 

• Race Notice
• Teck Sprint Points
• NorAm Distance Points
• 2.5km Course
• 5km Course
• Distance Stadium
• 1000m Classic Sprint
• 1200m Classic Sprint
• 1400m Classic Sprint
• Sprint Stadium

Core Strength and Power of the Pelvis

Training Tip by Jane Mandli

While watching video of women skiing on the World Cup, my husband would make the strange comment, “I wish I could ski like a girl.”  He maintained that the women never tried to overpower the snow with their strength.  Rather, the women applied their strength more efficiently and appeared to float over the snow with a conservation of energy.  We would see some exception to this in the sprint races where efficiency, while still important, seemed sacrificed for pure power.  But, even in the sprints, being efficient appeared dependent on core strength applied to dynamic balance.

We all do some kind of core strength, but I found something that has made a huge difference in the way I ski.  It involves training those muscles that allow me to keep my hips forward while on one ski.  That yelling of coaches to keep the hips forward seemed so elusive until I learned the “Power of the Pelvis” (POP).

The progression is a fundamental key to skiing both classical and skate techniques.

If you have no back issues, lay flat on the floor.  Gently arch you back off the floor.  This is what you do not want to do when you ski!  Now, without using your hip flexors, flatten the small of your back on the floor, contract you lower abdominal muscles and tilt your pubic bone toward your naval.  Try it.  You can do this exercise anytime and almost anywhere.  This is the position I want my pelvis in when I am on my skis in skating and classical technique.  This is the “Power of the Pelvis.”  Most all the core strength work I do is to strengthen my ability to obtain this posture on my skis.  Yes, this is bad posture for everyone, but good posture for cross country skiers.  If you roller ski, work to get this position.  Of course, keeping the ankle flexed gets you to the full dynamic posture that keeps you up and over your ski.  If you don’t roller ski, practice this posture while standing on one leg with the ankle flexed forward.  You will find that sweet spot.

Most of us have learned how to do front planks and side planks with and without movement.  You know the ones where you support your body on your forearms (or forearm for a side plank) and assume a static pushup position that makes the “plank.”  Girls, do those, they really help.  However, for a change, focus on keeping that pelvic tilt on the front plank and side plank.  POP is very subtle.

The simple shoulder bridge that requires us to keep both feet on the ground and then lift our pelvis upward is common to any core strength workout.  However, now the focus is on keeping the “Power of the Pelvis.”  While maintaining the POP, try straightening one leg from the knee and hold it parallel and steady.  Alternate to the other leg.  You will immediately see some shakiness when you start these, but stability comes with time. 

My girlfriends hate to do sit ups, like leg lifts even less, but they do like abdominal crunches with all the variations.  Do these, too.  However, a POP version is simple and effective. Return to that original exercise of being flat on your back and titling your pubic bone toward your naval.  To make it a full crunch, simple involve the head and shoulders in about a three inch movement up and toward the belly button and hold it.  Remember to keep the back flat against the floor.

My husband might disagree, but I think it is easier for most women to obtain this posture on skis.  With a strong core, the World Cup women win races, and we, too, can use the “Power of the Pelvis” to reach our goal of being powerfully efficient.  “Ski like a girl.”
 

It's High Value Workout Time!

by Joseph Bouscaren
Sovereign Lakes’ on snow ski camp is only 2 months away and it’s time to take stock of all the different workouts in your arsenal and concentrate on those which push your ski specific fitness forward in the least amount of time.
I admit! I have been bad this spring and summer; I managed a variety of sporadic workouts but never really hit my usual dedicated ski training weekly rhythm.  I am now playing catch up and am really planning to make the most of my remaining 2 months!

First priority is to roller ski at least 4 times per week; 2 classic and 2 skate. This will prepare those ski specific muscles for the 3 hours a day on snow for 7 to 9 days running come late November and early December at Sovereign Lakes. There are plenty of hills to get up on those World Cup courses, and training the calf-achilles complex for classic skiing, and the gluteus medius for skating will make your time at camp much more enjoyable.

Next comes specific upper body conditioning for poling. This can be accomplished double poling on classic or skate skis and poles, or using a poling simulator as sophisticated as the Ercolina or Concept 2 machines, or as simple as a homemade or gym based cable machine. If on roller skis I suggest doing 3-10 minute intervals at medium-high effort totaling at least 15 minutes and up to an hour or more.

In the gym or on a cable machine one can simulate the roller ski poling intervals, or even better add in some heavier weights in a 3 x 10 to 20 rep format. Doing both longer lower resistance double poling and higher resistance 10 to 20 rep weight sets will thoroughly train your core, upper back and arms for the rigors of poling on snow.

Finally some form of running intervals or bounding will build some explosive strength and endurance to get you over those steeper hills as you get tired during a longer race or training session. Running stairs in your local football stadium can be very effective and may keep you in touch with other athletes in your community.

Finally take a look at all the locations you have available for training. I had grown accustomed to driving out to the country, 45 minutes each way to do my longer 2 to 3 hour roller skis. This long drive time combined with a long ski workout takes a huge chuck of time that might better be allocated to some long intervals nearer to home. Ten minutes from my house is a 1 mile hill with very little car traffic. It rolls steadily up hill and has some steeper sections. Doing 4 or 5  level 3 (threshold) intervals on this hill builds fitness rapidly and gives a nice mix of level 2, level 3 and level 4 effort.

If your skis have speed reducers you can even get some double poling in on the way down the hill! This workout can be done in less than 1:40, minimizes driving time and gets the body used to long, moderately-hard steady climbing where less fit racers often drop off the pace.

There are only 2 months of pre-season training left; time to get on a regular diet of  high value workouts!
 

Training Tip by Mike Mandli

The leaves are turning colour, the evenings are getting a bit cooler, and the time has come to focus on some sport specific exercise after a summer of doing more general aerobic activities.   Our canoeing, kayaking, swimming, running, biking, and hiking have created a good base upon which to build more sport specific movement and muscle memory.  We want to get our minds and bodies ready for the demands of cross country skiing, and we want to start training with a little more focus and structure.

If not on a glacier or on the snows of New Zealand or Australia, the most serious athletes have been roller skiing this month and have built their workout cycles around speed, anaerobic intervals, aerobic intervals, over distance, power/strength endurance, and rest.  Yes, rest!  One of the best training tips is to schedule rest into whatever program you choose to reach your goals.  Our bodies need to recover from hard or long efforts and blocks of training.
 
While we have all had coaches of one kind or another, and there are about as many different training programs as are there are needles on a pine tree, the basic benefit of rest is often ignored in our driven pursuits. One of my coaches, Juerg Feldmann, said, “We need coaches not so much to prescribe training, but to prescribe rest.  Athletes will always over dose themselves on exercise if given the chance, and they would perform better if they were told when not to take a training.”  Prescribed rest will allow the athlete to reach their full potential, and part of that is listening to the body and taking note of what it is telling you about the fatigue or strength of your systems.
In the absence of a coach who will monitor and prescribe rest for you, scheduling rest in your training program, even if you don’t feel like you need it, is one way to allow the body to build on previous training sessions and to make the next training session better.  
A typical weekly training cycle using strategically scheduled rest might look like this:

Monday        REST

Tuesday       AM   Easy run (L1) with general strength training
           PM  1.5 hrs 15 to 20 second technique specific over speeds (L5)

Wednesday  AM  1 to 1.75 hrs easy over distance (L1)
                      PM  REST

Thursday      AM  Easy run (L1)with general strength training
             PM  1.5 hrs 4 x 5 minute race pace (L4) with warm up and warm down

Friday           REST

Saturday      AM  Specific Strength on roller skis
                                PM  3 X 10 minute below race pace intervals (L3) with full recovery

Sunday        AM  2 to 3 hrs over distance recovery (L1)
                     PM  REST

The weekly load (time and number of intervals) and Intensity (level of effort = L), would be adjusted up or down depending on the level of the athlete, the time of the year, and the measured physiological responses of the athlete.   The best programs appear to have scheduled weeks of lower load, lower intensity, and more rest to allow the body to compensate for the stress of a prescribed exercise.  In fact, sometimes a good coach will schedule complete rest after an extremely demanding block of training to allow for an effect called super-compensation, but that is another topic for discussion.

The reason rest is important for all of us whom might attend an altitude camp is that we need to allow the body systems to absorb and to compensate for the stressors that come from the high load and the intensity of altitude.  Bottom line: Without a period of rest after an altitude camp, we do not improve as much as we could.  In fact, we often get worse.

After an altitude camp last year, my friend Maggie left me with a valuable quote that I keep above my wax bench as a reminder.  
“What is without periods of rest will not endure” - Ovid

Ski ya soon.  Mike Mandli
 

2011-12 Fall Program Options

2011 Fall Programs were a massive success! Great to the have the full range of club athletes - kids and weekend warriors alike - out setting attendance records week after week. Now, wintr programs are well underway so that  everyone interested in kick-starting or furthering their ski fitness will find a program to suit - come join in!

2011-12 Winter Programs
See your respective SLNC web page for details on winter prorgams and calendars.
Bunnies Program page - coming soon
1 Hop Program page - coming soon
2 Hop Winter Program page
Track Attack Winter Program page
Junior Development Winter Program page
Masters Winter Program page

Below is an overview of our past 2011 Fall program ro give you an idea what your fellow club members were up to. SLNC Fall Programs will resume next September.

Thank you!

We've received your enquiry and will respond as soon as possible, usually within 1-2 business days.

Sovereign Lake Nordic Center in Silver Star Provincial Park Cross Country Ski Camps

The Sovereign Lake Nordic Center, Cross Country Ski Camps feature programs for all levels of skiers. Come, join us at the best early snow site in the world and we will have you skiing Stronger, Smoother, and Smarter in no time.

Sovereign Lake Nordic Center XC Ski Camps 2011

• Weekend 2 Day Camp
  
• Weekend 2 Day Camp Plus
  
• Stronger, Smoother, Smarter                5 Day Camp
• Stronger, Smoother, Smarter               5 Day Camp Plus

All camps include:

• 2.5 hour daily on snow sessions
• video analysis
• trail passes
• delicous lunch

Stronger, Smoother, Smarter camps also include:

• 1 yoga session
• 1 stretching session
• 2 massage treatments

Accomodation to suite everyone, including hotel rooms, suites and vacation homes. meal packages are also available. Call 1-800-489-0599 for reservations and the helpful staff at The Bulldog Hotel and Silver Star Accommodation we find the place that suites you best.

Check out the on-site waxing and testing of the latest ski, boot and pole technology and watch or join in the NorAm/Canada Cup races with top international racers.

 More Sovereign Lake and accommodation Information:

• Sovereign Lake Nordic Centre
  
• Sovereign Lake Webcam
  
• The Bulldog/Silver Star Accommodations
  

Sovereign Lake TIPS UP Race and Club Championship

 

Date:            Sunday, February 5, 2012

Location:       Sovereign Lake Nordic Centre

Participants:   This is a fun event. Skiers of all ages and abilities are encouraged to participate

Time:            10:00 am sharp.

Technique:     Freestyle. Single mass start for all classes together.

Fee:             $5 – All ages (no fee for SLNC rabbits)

All racers require season membership or day trail pass

Registration:  8:00 am to 9:15am day of the race - closes at 09:15. (expect a lineup so come early to avoid the cutoff)

lower floor of the lodge

Seeding:        Racers are to seed themselves in the start area. Slower racers, please seed yourselves toward the rear of the start pack.

Awards:        Tips Up: prize to the fastest skier in each category.

Club Championship: Trophies for club members in various categories.

Chief of Race:          Greg O’Neill    250-503-1264 greg.oneill@gov.bc.ca

• Race Notice
• 2km Map Course Map
• 5km Course Map
• 500m Course Map
• Stadium Map

For media enquiries:

media@sovereignlake.com

 

• Red/Grey logo in jpeg format

• Printable Registration Form

We want to hear from you!

Send us your feedback.

You must fill out the Comments and Verification fields before sending.

Kids Christmas Camp December 2011: 21 (cl), 22 (cl), 23 (free technique) 

 Noon-4:00pm

Three days of fun and skill improvement. Kids will have the opportunity to try skiing and snowshoeing. Under the guidance of our qualified instructors the kids will get a chance to improve their skiing in a fun and safe environment. The camp will include activities such as a backcountry adventure, a scavenger hunt, and plenty of games.

Price:  $60 all three days, $ 25 one day    (Day pass and rental available for $10)

 

Spring Break Kids Camp March 2012:  19 (cl), 20 (cl), 21 (free technique)

Noon - 4:00pm

Our Spring Break program is perfect to keep you kids busy. They will come home tired and smiling at the end of the day.  Our qualified instructors will help your child improve their skiing in a fun and safe environment. The program will include both skiing and snowshoeing. Each day will be made of games and adventures to keep the excitement going throughout the day.

Price:  $60 all three days, $ 25 one day    (Day pass and rental available for $10)

Snowshoe Pass Rates

	Day Pass (Includes HST)	Season Pass (Plus HST)
Junior	7.00	55.00
Youth	9.00	65.00
Adult	10.00	90.00
Senior	7.00	55.00

Rental Rates

We have a full size range of modern Tubbs Snowshoes available for rent.

• Full Day: $17.50 Adult,   $12.00 Jr/Youth/Sr (Including HST)
• 2 Hour: $ 13.00 Adult,   $10.00 Jr/Youth/Sr (Including HST)
   

• Policy Manual

Snow

Our masters group trialed the trails on Saturday. With a little more snow we'll be ready to open.

2012 Sovereign Lake Loppet

Click Here to Enter

This years loppet will use the courses designed for the Sparkling Hill Masters World Cup. We have recevied exellent feedback from around the world about these trails and we are happy to have a permanent and easier loppet course to share with you this year. If this is your first loppet or your 50th you will love this rolling course and of course the world class grooming.

 

.

Results

• 2011 LoppetResults
• ..............................
• 30km Loppet Course
• 15km Loppet Map
• 7km Loppet Map
• 1.4km Loppet Map
• Loppet Stadium and Wax Test

10 Night Pass

New this year!! Not sure how much you can ski and you work during the day? Try this pass. It can be used by more than one person and carries on to following seasons if you do not use it up. Good after 4:00pm. Does not include a Club membership.		Sovereign Lake
Adult		$90
Youth		$70
Junior/Senior/Adaptive		$50

Click Here to buy your Season Pass

or visit Stussi Sport

Early Season Pass Prices Valid until October 31st

Individual Season Pass: Unlimited skiing all season long at the Sovereign Lake Nordic Centre. Club Membership of $15/person and CCBC membership and insurance fee of $10/person is included.	Up to Oct 31st, 2011	After Oct 31st, 2011
Adult	$155+HST	$165+HST
Youth	$90+HST	$100+HST
Junior/Senior/Adaptive	$ 80+HST	$ 90+HST
Season Passes for Families:	Up to Oct 31st, 2011	After Oct 31st, 2011
One Adult plus two children	$195+HST	$210+HST
Two Adults plus one child	$330+HST	$350+HST

 

 

Family These prices include $10 CCBC fee for the first three members of the family. For family members in addition to the three add a $10 fee for the 4th, 5th, 6th family member etc. Otherwise there are no additional charges for the 4th, 5th, 6th family member etc.

Night Pass

Night Pass: (Starts after 4:00pm)		Sovereign Lake
Adult		$10
Youth		$8
Junior/Senior/Adaptive		$ 6
10 Night Pass: New this year!! Not sure how much you can ski and you work during the day? Try this pass. It can be used by more than one person and carries on to following seasons if you do not use it up. Good after 4:00pm. Does not include a Club membership.		Sovereign Lake
Adult		$90
Youth		$70
Junior/Senior/Adaptive		$50

Dual Area Pass

Dual Area Pass Prices include HST This pass gives access to Sovereign Lake Nordic trails plus Silver Star Mountain Resort nordic trails including lift rides.		Sovereign Lake
Adult Day Pass holders		$22
Jr/Youth/Sr/Adaptive Day Pass holders		$16
A Season Pass holders daily upgrade		$7
Dual Area Multi-Day Pass: This pass gives access to Sovereign Lake Nordic trails plus Silver Star Mountain Resort nordic trails including lift rides. First Day   Additional Days Adult $22 $19 Junior/Youth/Senior/Adaptive $16 $14

Equipment Rentals

Sovereign Lake Nordic Centre has a large supply of high quality rental equipment for all ages in both classic and skate techniques. Visit the Rental Rates page for more information.

We also rent snowshoes and pulks (baby carrier sleds).

 

 

 

New for Parents this season! - “Arctic Hare” Lessons…
…to keep up or Get Ahead of your speedy Rabbit or Track Attacker !

 

 

Here is the start of the Loppet Race.... We apolgise for its fuzziness.

Sovereign Lake video

Where is Sovereign Lake?

Sovereign Lake is located 22 km from Vernon, B.C. Canada, a five hour drive from Vancouver B.C. and a 6 hour drive from Calgary, Alberta.

West Jet and Air Canada have daily flights into Kelowna, B.C. only a 45 minute drive from Sovereign Lake Nordic Centre. Rental cars are available at the airport and a shuttle service is available from the airport to Silver Star. 

Mid-Winter Masters Camp

Dates:  Feb 13th, 14th

...."Hit a mid-Winter plateau in your technique or training...? Want some direction with your next steps or strides? Come on up for your mid-winter refresher to get or keep the last half of your season on track!"

Friday, Feb 12
Wax tips and social @ Stussi Sports... bottom of Silver Star Rd in Vernon
6:30-8:30pm

Saturday, Feb 13
Skating Clinic
9-11:00   -  Intermediate and Advanced instruction
11-11:30 -  Video analysis
2-4:00     -  Intermediate and Advanced instruction
4-4:30     -  Video analysis
Cost:         $79*


Sunday, Feb 14
Classic Clinic
9-11:00   -  Intermediate and Advanced instruction
11-11:30 -  Video analysis
2-4:00     -  Intermediate and Advanced instruction
4-4:30     -  Video analysis
Cost:         $79*

*$140 for both days

To register call: 250 558 3036

or email: info@sovereignlake.com

 

Backcountry Trails

The backcountry trails cover 14km of rolling terrain and traverse some of the oldest ski trails at the Sovereign Lake Nordic Centre. These trails are ungroomed and you should expect skiing times to be much slower when compared to the groomed trail system. It is recommended that skiers use poles with larger baskets and slighlty wider skis (if you have them). Please be aware that this is a separate trail system from our snowshoe trail system and snoeshoeing is not permitted on these trails.

Our Backcountry Trails are used at your own risk. Rescue from most of these trials will be both slow and difficult. Please use commen sense and caution.

• Backcountry Map

Yoga and Ski

 

Sovereign Lake's Yoga and Ski program last year got nothing but good revues.  

The Ski session  will be offered for both Skate and Classic skiiers with expert instructors prvoviding a fun and safe environment.

A delicous lunch will be provided to keep you going.

The day will finish off with a yoga session, leaving you relaxed and ready for your upcoming week.

Sunday January 22nd

Cost $60.00 - Please register early.

 

Volunteer Ski Patrol Needs You

Ski patrol at Sovereign was founded in 2008 by volunteer members of teh Canadian Ski Patol System. Our numbers have been as high as 8 and as low as 2. We are always looking for new recruits to help out.

We are committed to providing first aid on weekends and at  competitive events; many of us will also patrol during the week when we come up to ski.  Patrol is also responsible for maintaing first aid equipment, and first aid supplies. A typical day has us giving directions and TLC far more than giving first aid, as the most common question is "How do I get to the parking lot from here?"

We need more patrollers for next season. We are looking for people willing to be trained in first aid and patrol skills, with an ability to work in a team and a desire to help fellow skiers.

New patrollers must take training provided by the Canadian Ski Patrol System. The training is conducted two nights a week for approximately eight weeks, starting in September. The training includes an all-encompassing first aid course plus a Level C CPR with AED as well as some on-snow skills. If you have a current OFA Level III certificate or equivalent, you may be eligible to challenge the CSPS first aid certification requirements without taking the course.

If you are interested, talk to one of the patrollers the next time you're skiing at Sovereign Lake. For more information email Patrol Leader Rob Despault at SovereignPL@inter-mountain.ca
 

Womens Day

2012 Women's Day Program January 11 - February 15

We will be alternating between classic and skate technique. 3 sessions $85               1 session $32   Registration:  For more information or to register, contact us at the lodge. (250)558-3036

 

 

Sunday Skate Clinics

 

Skate Clinics:   $40 The skate clinics are designed to help you improve your technique whether you are looking to start something new or build on years of experience. Our team of instructors will take you through the steps toward personal technique improvement. We will be holding beginner-intermediate and advanced clinics. Intermediate- The intermediate clinic will give you the opportunity to improve your skating technique from the feet up. The clinic will start with the basics of stance and balance and progress into other skateing techniques. To help assess your personal technique, video analysis will be available. Advanced - The advanced clinic will involve technique improvement through expert instruction along with video analysis. One skate, two skate, and offset may be the techniques focused on. There will also be the opportunity to work on racing strategies. Dates:         Intermediate (10:00 am)                Advanced (1:00 pm) December 18                                                                                          December 18 January 8, 15, 22, 29                                                                            January 8,22 February 12                                                             Other Clinics: Classic and Downhill clinics may be made available for groups of 4 + people on Sundays. Must be booked in advance! To Register call us at the lodge (250) 558-3036  Please register 24 hours in advance

 

Thursday Evening Lessons

Come and join us for a ski under the lights. Thursday evenings are a great time to fit ski improvement into your busy schedule. We are offering one hour lessons in both skate and classic technique for all ability levels. Our instructors will help you ski more efficiently so you can get out there and enjoy the trails on the weekends.

Lesson Times- 6:00 and 7:15

Call us at the lodge to register (250) 558-3036

1 lesson $ 25/person 3 lesson package $ 70/person The 3 lesson package will allow you to take part in 3 Thursday evening lessons throughout the season.

 

Snowshoeing

The Sovereign Lake Nordic Centre  has more than 14 km of self guided, signed snowshoe trails for you to explore. Download our Snowshoe Trail Map - PDF

Our main "Trapline" trail is great for families because of its many shortcuts. You can go further afield and head to the Black Prince Cabin on the "Cabin Fever" trail or go to the lookout on "White Rabbit".

Snowshoe Pass Rates

	Day Pass (Includes HST)	Season Pass (Plus HST)
Junior	7.00	55.00
Youth	9.00	65.00
Adult	10.00	90.00
Senior	7.00	55.00

Rental Rates

We have a full size range of modern Tubbs Snowshoes available for rent.

• Full Day: $17.50 Adult,   $12.00 Jr/Youth/Sr (Including HST)
• 2 Hour: $ 13.00 Adult,   $10.00 Jr/Youth/Sr (Including HST)
   

Tours Lessons and Clinics

For those who are new to the area or new to snowshoeing we offer tours and clinics. Discover the fun, adventure and fitness benefits of snowshoeing!

Snowshoeing is experiencing a revival thanks to the new lightweight and durable performance snowshoes. It has evolved from a mode of transportation on the snow to easy and fun recreation and sport.

The Sovereign Lake Snowshoe School has lessons for beginners, recreational athletes and experienced snowshoers. A little instruction will give you a headstart on good technique and lots of tips about discovering the winter wonderland. Area Tours are also available upon request.

Program Schedule

• Group Lessons: Available upon request, price will vary with group size.
• Private Lessons:  $ 30.
• Semi Private Lessons: $ 30 first person - $ 25 second person.

Please Give us 24 Hours Notice to Book Showshoe Lessons

What do I need to know to get started snowshoeing?

Anyone can snowshoe, it's as easy as walking and fun for all ages and fitness levels. Snowshoeing gives you a great low-impact, heart-healthy workout that burns approximately 25 percent more calories than walking. Today's compact, streamlined frames and asymmetric shapes enable snowshoers to have a normal stance and natural stride. Easy-to-use bindings provide directional control and stability in variable terrain and snow conditions.

What type of footwear do I need for snowshoeing?

Warm, waterproof and supportive hiking boots are best. Snowshoes fit a variety of boot styles and sizes (i.e. soft pack, hiking, mountaineering, and snowboard boots).

For bookings or more information please call the Sovereign Lake Lodge (250) 558-3036 or email info@sovereignlake.com

Ski School

Whether you are trying to reach the top of the heap or the top of the mountain, or just trying to get to the next intersection with a smile on your face, we can help you get there. Our ski school can help you achieve your goals this season regardless if you are a member or just a guest for the day.

Getting Started  Package $45

Never skied before or maybe it has been a few years since you pulled your sticks out of that special corner in the garage. This package includes, a lesson, rentals and a full day ticket; allowing you to get out and learn, put in some practice and then still have time to see some scenery after a delicious snack in the chalet. We ask that you ask us 24 hours in advance if there is space available.

Family Getting Started $105

*families are defined as 2 adults and their dependant children under the age of 18 living in the same residence.

Beginner Package $55

Been out on skis a few times and still feel like it should be easier. This package includes, a 1 hour lesson, rentals and a full day ticket. The full hour lesson will give you a chance to really work on your technique and apply it out on the trails with the assistance of one of our instructors.

Group Lesson $28

Get you friends together and come out for some laughs with your lesson.Group lesson are being offered at 10:45 am on Saturdays from Jan 1 - Feb 26, and every morning at 10:00 for the holidays (Dec 27 - Dec 31) Groups lessons will also be available at other times for groups of 3+.Special rates are available for large groups.
Book 4 One Hour Group Lesson's for only $99

Private Lesson $48

You get the full attention, knowledge and resources of a highly skilled Sovereign Lake Nordic ski instructor for a full hour.

Semi Private $48 for the first person and $ 32 for the second

Would you and someone special (they don't have to be that special) like to take a one hour lesson with a Sovereign Lake Pro.
*we suggest an even cost distribution to ensure harmony between you and your friend after the lesson has finished :~)

Booking

Please give us 24hours notice for all lesson bookings.
Learn to Ski Programs run daily at 9am, 10am, 11am, 1pm and 2pm.
 

10 Day Pass

Very popular with people who want to ski lots but are not sure they will be able to get value out of a season pass. It can be used by more than one person and carries on to following seasons if you do not use it up. Does not include a Club membership. Prices Listed are including HST		Sovereign Lake
Adult		$150
Youth		$100
Junior/Senior		$ 90

Day Pass Rates

Day Pass Rates are shown including HST Day Pass: (Group rates also available... Just call!)		Sovereign Lake
Adult		$16.50
Youth		$12.00
Junior/Senior		$ 10.00
Dual Area Pass: This pass gives access to Sovereign Lake Nordic trails plus Silver Star Mountain Resort nordic trails including lift rides.		Sovereign Lake
Adult Day Pass holders		$22
Jr/Youth/Sr/Adaptive Day Pass holders		$16
Adult Season Pass holders daily upgrade		$7
Jr/Sr/Adaptive Season Pass holders daily upgrade		$ 7
Dual Area Multi-Day Pass: This pass gives access to Sovereign Lake Nordic trails plus Silver Star Mountain Resort nordic trails including lift rides.	First Day	Additional Days
Adult	$22	$19
Junior/Youth/Senior/Adaptive	$16	$14

EQUIPMENT RENTALS : (Prices include GST and PST)
All Junior Rentals (up to 12 years) are $5 every weekend and holiday!!!
CLASSIC EQUIPMENT
Full Day (2 Hours or More)	Adult	Junior/ Senior/ Youth
Complete Package	$22.50	$15.00
Skis Only	$13.00	$9.00
Boots Only	$9.00	$6.00
Poles Only	$6.00	$4.00
Part Day (Less than 2 Hours)	Adult	Junior/ Senior / Youth
Complete Package	$15.00	$11.00
Skis Only	$11.00	$7.00
Boots Only	$7.00	$5.00
Poles Only	$5.00	$3.00
SKATING EQUIPMENT
Full Day	Adult	Junior/ Senior/ Youth
Complete Package	$29.00	$20.50
Skis Only	$20.00	$15.00
Boots Only	$15.00	$11.00
Poles Only	$6.00	$4.00
Part Day (Less than 2 Hours)	Adult	Junior / Senior/ Youth
Complete Package	$20.50	$17.50
Skis Only	$16.00	$13.00
Boots Only	$11.00	$9.00
Poles Only	$5.00	$3.00
SNOWSHOE EQUIPMENT Adult Junior/ Senior/ Youth Full Day                      $15.00 $11.00 Half Day $10.00 $8.00 BABY SLED (Pulk)
Part Day (less than two hours)		$15.00
Full Day		$22.00

 

News Release
December 14, 2009

Sunday's Races

Canada’s Dasha Gaiazova and Gord Jewett took a major step forward in securing their spots on Canada’s Olympic Cross-Country Ski Team by finishing as the top Canadians in the Haywood/Teck NorAm Series races at the Sovereign Lake this weekend.

Gaiazova won the women's sprint race on Sunday and claimed second in the 10km freestyle distance race on Saturday. Jewett took a fourth place finish in the men's 15 km freestyle distance, being the first Canadian in.

Jewett’s competition was very high this weekend with US Garrott Kuzzy setting the pace. “Fifteen km skate, it’s right up his alley, definitely something he’s targeting for the Olympics…it suits him,” said the American coach Pat Casey. “Gord skied well today, Garrott was just on another level.”

Kuzzy had home snow advantage having come to Sovereign to train at altitude in November.
“It was a fun day, I felt really strong,” said Kuzzy, “I’ve been training for this event in particular. I don’t feel like I’ve peaked yet. The Canadians are strong, and they’re good competition.”

Brian McKeever also competed against Jewett in Saturday’s qualifying race. “My race was solid, and it was what I had today.  Maybe 16 sec too short, but it was great for Gord, it was his best race, and when I asked him about it afterwards, he said that it was his one chance, so good for him.”

McKeever is continuing his quest to become the first winter-sport athlete to compete at both the Olympic and Paralympic Winter Games in 2010. After a 7th place finish in Saturday’s Open Men’s race, McKeever is looking forward to the 50km distance race in Canmore. “I didn’t have an extra 16 sec in me, maybe it’s in my head still or maybe it’s in my body, but hopefully it (shows up) in 10 days when I hit the 50k in Canmore, which is what I do, so hopefully it’s there.”

In the sprint competition, the top-30 athletes after a qualification round advance to the head-to-head heats, which has six athletes racing head-to-head. The top-two athletes in each race move onto the next round.

In the Men's sprint race, 26 year old Philip Widmer, who is one of the country’s strongest sprint athletes and competed at the 2006 Olympics, fought his way across the finish line to defend home snow a split second ahead of Kuzzy, who until Sunday's race had only lost one race this season.

“It was a good day for me despite the qualifying round not going well for the team as a whole, but to get two Canadians on the podium is great,” said Widmer. “My energy was good today. I was nervous after not qualifying well but things got better in the first heat. I gained confidence as I went along and it was great to get Garrott at the line. I have a lot of respect for him.”

The Olympic excitement rubbed off on Sovereign Lake racers Allyson Cummings and Heather Mehain as they finished third and fourth in the Junior sprint race.

“We has some positive performances and positive results,” said Sovereign Lake coach, Darren Derochie, “For Heather it is encouraging…one of the goals was for her to improve her technique and stay healthy and injury free. She’s worked hard at doing that this year, and that is allowing her training to become more consistent.”

“Allyson Cummings has done a good job of putting in the training volume that she needs to be competitive in the long run. She skied technically really well and with a few races coming up in the next few weeks, that will help bring up her race fitness.”
-30-

For more information contact:
Julie Melanson
SLNC Communications
Julie@juliemelanson.com
250 307 3863

Dec 12, 2009

For Immediate Release

 

Olympic Sights

Sovereign Lake, B.C. – U.S. racers Garrott Kuzzy and Canadian racers Gordon Jewett Dasha Gaiazova are one step closer to their Olympic dream after great results in today’s Haywood/Teck NorAm race.

Acting as an Olympic qualifying race, the U.S. dominated the podium today. James Southam and Matt Liebsch took second and third. In the women’s division U.S. skiers Holly Brooks and Rebecca Dussault took first and third, with Gaiazova taking second place.

Having focused for this race Kuzzy’s coach had high praise for his athlete. “Fifteen km skate, it’s right up his alley, definitely something he’s targeting for the Olympics and it’s an athletic course, it’s a skier course, he can do well on this course, it suits him.” Finishing with a 50 second lead, Kuzzy demonstrated how well it suited him today.

“It was a fun day, I felt really strong.  I was here in early November, spending the whole time training for this event in particular. I don’t feel like I’ve peaked yet, the Canadians are strong, and they’re good competition,” said Kuzzy

When asked about the Canadian competition, Kuzzy’s coach remarked, “Gord skied well today, Garrett was just on another level.”

Based on the results from today’s race the Canadian Olympic Committee will decide who will represent Canada in February for the Freestyle distance race. In the 15km free Jewett was the first Canadian in, taking fourth place in 38min 43 secs.

Jewett was pleased with his race today. “I’m at a good level now, I just have to step it up one notch higher for the Olympics.”

In the women’s 10km free division, Gaiazova took second place in 29 min 46 secs.
-30-

For more information
Julie Melanson
SLNC

Volunteering it is not a life sentence…

Our Ski League Programs are focused on fun and that includes the volunteers!

What is involved?

There are several areas available for you to volunteer in, our hope is that you will find something you enjoy doing and have fun with others who share the same interests. We know that your time is as precious to you as it is to us, so we reward you for your efforts.

Rewards?

All program volunteers are welcome to join us through out the season for some help with their ski technique and fun social times at the lodge. We have hired a full time top level coach this season with our eyes on making sure we are able to keep improving our programs and your experience with them.

What are my Options?

Coach

This is a great option to spend some time on your skis with your kids and their friends. All of our Jackrabbit coaches are certified under the NCCP system…Are You?

"No" – That is ok, we have the will and the ability to help you learn the basics, get you up to speed and then get you certified…all for free. You don’t have to jump right in with both feet, get comfortable by working with another coach this season to learn the ropes, just get out there and play with the kids

"Yes" – Are you interested in furthering your training, we are happy to help you out. Again we will spend the time to give you the knowledge and then offer you the chance to get that next level in exchange for your time.

Co-Ordination

Maybe you don’t have time on the weekend to spare, but you can give us a few hours a week to help keep the other parents up to date on happenings of the week, help organise special events and trips, or help us with other basic communications. You will receive all the information you need from the club and a list of appropriate contacts.

Set-up and Take down

Each week we need to be sure the kids know where to go to meet their group leaders. It is a quick and easy process, but someone has to do it.

Occasionally throughout the season we hold special fun events for the kids and some of them take some prep time to set up and tear back down

Snacks

How much more can we say, everyone loves snacks…Maybe you could make your speciality or just cut up some fruit; anything healthy works to help the kids and volunteers have a nutritious break…Help us feed our rabbits for a couple of Saturdays this winter.

10 Day Pass: Very popular with people who want to ski lots but are not sure they will be able to get value out of a season pass. It can be used by more than one person and carries on to following seasons if you do not use it up. Does not include a Club membership.		Sovereign Lake
Adult		$125+GST
Youth		$90+GST
Junior/Senior		$ 75+GST

Day Pass Rates:		Sovereign Lake
Adult		$15.00
Youth		$11.00
Junior/Senior		$ 9.00
Dual Area Pass: This pass gives access to Sovereign Lake Nordic trails plus Silver Star Mountain Resort nordic trails including lift rides.		Sovereign Lake
Adult Day Pass holders		$21
Jr/Youth/Sr/Adaptive Day Pass holders		$15
Adult Season Pass holders daily upgrade		$6
Dual Area Multi-Day Pass: This pass gives access to Sovereign Lake Nordic trails plus Silver Star Mountain Resort nordic trails including lift rides. First Day   Additional Days Adult $21 $18 Junior/Youth/Senior/Adaptive $15 $15

 

EQUIPMENT RENTALS : (Prices include GST and PST)
All Junior Rentals (up to 12 years) are $5 every weekend and holiday!!!
CLASSIC EQUIPMENT
Full Day (2 Hours or More)	Adult	Youth / Senior
Complete Package	$20.00	13.00
Skis Only	$13.00	$9.00
Boots Only	$9.00	$6.00
Poles Only	$6.00	$4.00
Part Day (Less than 2 Hours)	Adult	Youth / Senior
Complete Package	$14.00	$10.00
Skis Only	$11.00	$7.00
Boots Only	$7.00	$5.00
Poles Only	$5.00	$3.00
SKATING EQUIPMENT
Full Day	Adult	Youth / Senior
Complete Package	$27.00	$19.00
Skis Only	$20.00	$15.00
Boots Only	$15.00	$11.00
Poles Only	$6.00	$4.00
Part Day (Less than 2 Hours)	Adult	Youth / Senior
Complete Package	$20.00	$16.00
Skis Only	$16.00	$13.00
Boots Only	$11.00	$9.00
Poles Only	$5.00	$3.00
BABY SLED (Pulk)
Part Day (less than two hours)		$15.00
Full Day		$22.00

• Day Pass
  
• Dual Area Pass
  
• Night Pass
  
• 10 Day Pass
  
• 10 Night Pass
  
• Season Pass
  
• Equipment Rental Rates
  

 

 

 

Contact US

• click here for Jackrabbits Session Dates and Events
• click here for Track Attack Session Techniques

Junior Leader (ages 13-18)

Become a junior leader and gain confidence, learn coaching skills and earn volunteer hours by assisting certified coaches with the younger age groups. To provide consistency to the kids, a commitment must be made to attend at least 1 session per week.

On Snow: Dec 4 – Mar 12  (~25 sessions incl special event days)

                 Tuesdays  6:00 - 7:30pm    @ SLNC
                 Thursdays 6:00 – 7:30pm     @SLNC
                 Saturdays 10:30 – 12noon    @ SLNC

                 Note: no snow sessions on the following dates
                  o  Dec 11 due to NorAm Races @ SLNC
                  o  Dec 21,23 due to Kids Christmas Camps on Dec 21,22,23 - a great option for all kids 8-12 yrs! 
                   o  Dec 25, 28 Happy Holidays !

Questions? Contact Head Coach Darren Derochie and he’ll be happy to help.
                     <coach@sovereignlake.com>

Sat, Feb 4 - Classic. 10:30-12:00
Woodland Bell for technique and to inspect course for Sunday's "Tips Up Cup"

Upcoming events:
Feb 5           Sun           Tips Up Cup, SLNC Event Info
Feb 18         Sat            BC Champs. Larch Hills, Salmon Arm. Classic. Race Notice.
Feb 19         Sun           BC Champs. Larch Hills, Salmon Arm. Skate. Relay. Race Notice. Relay Form. 
  Feb 23-26     Thu-Sun    BC Winter Games, SLNC. See coach Darren for info.
                                   SLNC qualified athletes: Hannah Mehain, Aidan Oliphant, Eric Embleton
Mar 3, Sat                     BC Midget Champs.  Telemark, Kelowna. Event link to be posted when available.
Mar 10, Sun                  SLNC Loppet. Skate. Event Info

Track Attack (ages 9-12)

2011-12 "Track Attack" calendar is attached at the bottom of this page, above "Latest News".

This is the stage of development when these young athletes can make great strides in both skills and fitness and further ingrain their love of skiing and the healthy habits that can keep them Fit4Life! "Track Attackers" have the opportunity to develop and improve all of their skiing techniques in a wide variety of terrain with their buddies and more experienced peers.

In addition to the 2 weekly dryland and 3 weekly on-snow sessions, enhanced sessions are available for athletes wishing to compete at more races alongside their buddies as part of the SLNC Team. Thursday evenings provide further chance for your keen skiers to let 'er rip even more as they learn how to roller ski during the fall and apply those skills on the snow in the winter! Plenty of options are available for "Track Attackers" of all abilities or ambition in a team atmosphere that encourages personal development.

Dryland: Sep 13 – Dec 1 (2-3 sessions per week, up to 22 sessions total) 
             
             Tuesdays 5:15 – 6:45pm
              o Sept 13 - Oct 18 @ Creekside Park (outdoors)
              o Oct 25 - Nov 29  @ Vernon Rec Center Auditorium (indoors)

              Thursdays 5:15 – 6:45pm   @ Wesbild Centre lower parking lot

On Snow: Dec 3 – Mar 10  (2-3 sessions per week, up to 25 sessions total incl special event days)
              
              Tuesdays  6:00 - 7:30pm    @ SLNC
              Thursdays 6:00 – 7:30pm    @SLNC
              Saturdays 10:30 – 12noon    @ SLNC

              Note: no snow sessions on the following dates
              o  Dec 10  due to NorAm Races @ SLNC

Cost:   $95

Note: Cold Weather Cancellation guidelines
Cold weather cut-off for Track Attackers is -15*C. In the event that a session is cancelled, notice will be posted at the top of this page by 8:00am for Saturday, or 4:00pm Tuesday/Thursdays. If there is not cancellation posted by these times on the relevant day, then the session is running. Please contact Darren Derochie, SLNC Head Coach, with any questions or concerns.

Questions still? Contact Head Coach Darren Derochie and he’ll be happy to help.
<coach@sovereignlake.com>


 

• SLNC 2011-12 Track Attack calendar

Thanks 1Hoppers for a fun "Tournament Day"!

Next Sunday, Feb 5th - "SLNC Tips Up Cup" fun club level intro to competition

Rabbits 1 Hop (ages 6-8)

The "Jackrabbits" program is a 4-level progression and our "1 Hop" program delivers the first 2 levels for children age 6 to 8. The focus is on learning solid FUNdamental skiing skills of balance & coordination. Agility and rhythm are developed as the kids ski over varied terrain, join up with new buddies for fun relays and play lots of games. 

“1 Hoppers” participate in club fun days,  fun sprints 

and one evening ski party. They often ski and learn alongside older participants, which helps them progress to the next levels. 

All skiers have the opportunity to attend appropriate regional competitions creating team environments suitable for personal improvement.

On-Snow:  Dec 31, 2011 – Mar 10, 2012   (1 session per week, 10 sessions total)
                       Saturdays 10:30 - 11:45   @ Sovereign Lake Nordic Club

               Note: no sessions on the following dates
                o  Kids Christmas Camps - a great option for all kids 8-12 yrs!

Cost:    $55 and a bit of your time - come help your club's superb team of volunteers a little or a lot. 

Note: Cold Weather Cancellation guidelines
Cold weather cut-off for Track Attackers is -15*C. In the event that a session is cancelled, notice will be posted at the top of this page by 8:00am on Saturdays. If there is not a cancellation posted by this time, then the session is running. Please contact Darren Derochie, SLNC Head Coach, with any questions or concerns.

Questions still? Contact Head Coach Darren Derochie and he’ll be happy to help.

Thanks 2Hoppers for a fun "Tournament Day"!

Next Upcoming event: "SLNC Tips Up Cup" on Feb 5th.
 

Rabbits 2 Hop (ages 7-10)

The 2011-12 "2Hop" Winter Calendar is attached at the bottom of this page, right above "Latest News".

Hello 2Hoppers

The recommended option for skiers age 7-9. At this critical age it is time to bump up the kids' involvement. The addition of Tuesday evening sessions helps the kids to solidify their balance, coordination, and fitness in classic & skate techniques while providing them the opportunity for more fun on the snow with their friends!

Dryland:  Sep 13 – Nov 29 (1 session per week, 11 sessions total)
              Tuesdays 5:15 – 6:45pm
               o  Sept 13 - Oct 18 @ Creekside Park (outdoors)
               o  Oct 25 - Nov 29 @ Vernon Rec Center Auditorium (outdoor & indoor clothing and shoes please!)

On Snow: Dec 3 – Mar 10  (2 sessions per week, 31 sessions total including special event days)
               Tuesdays  6:00 - 7:30pm    @ SLNC
               Saturdays 10:30 – 12noon  @ SLNC

               Note: no sessions on the following dates
                o  Dec 10 due to NorAm Races @ SLNC
                o  Dec 24, 27. Happy Holidays !

Cost:    $85 and a bit of your time - come help your club's superb team of volunteers a little or a lot. 

Note: Cold Weather Cancellation guidelines
Cold weather cut-off for Track Attackers is -15*C. In the event that a session is cancelled, notice will be posted at the top of this page by 8:00am for Saturday, or 4:00pm Tuesdays. If there is not a cancellation posted by these times on the relevant day, then the session is running. Please contact Darren Derochie, SLNC Head Coach, with any questions or concerns.

Questions still?  Contact Head Coach Darren Derochie and he’ll be happy to help.

• SLNC 2011-12 2Hop Winter Calendar

Jackrabbits; Level 1 (ages 6-7)

link to 2011-12 season schedule

The "Jackrabbits" program is a 4-level progression and our "1 Hop" program delivers the first 2 levels for children age 6 to 7. The focus is on learning solid FUNdamental skiing skills of balance & coordination. Agility and rhythm are developed as the kids ski over varied terrain, join up with new buddies for fun relays and play lots of games. 

“1 Hoppers” participate in club fun days,  fun sprints 

and one evening ski party. They often ski and learn alongside older participants, which helps them progress to the next levels. 

All skiers have the opportunity to attend appropriate regional competitions creating team environments suitable for personal improvement.

On-Snow:  Jan 31 – Mar10,  Saturdays 10:30 - 11:45 @ Sovereign Lake Nordic Club (1 session per week, 11 sessions total)

Cost:    $55 and a bit of your time - come help your club's superb team of volunteers a little or a lot. 

 

Note: Cold Weather Cancellation guidelines
Cold weather cut-off for 1Hoppers is -15*C. In the event that a session is cancelled, notice will be posted at the top of this page by 8:30am on Saturdays. If there is not a cancellation posted by this time, then the session is running. Please contact Darren Derochie, SLNC Head Coach, with any questions or concerns.

Questions still? Contact Head Coach Darren Derochie and he’ll be happy to help.

Bunnies (ages 3-5)

*Parent must accompany child throughout each lesson

On-Snow:  Dec 31 – Mar 10  (9 sessions)
Saturdays  10:45–11:45   @ Sovereign Lake Nordic Club

+ Mar 10 "Sovereign Lake mini-Loppet" 

Note: Detailed 2011-12 "Bunnies" program schedule will be posted in December

Designed to introduce children 3-5 years of age to the sport of cross country skiing and the healthy lifestyle associated with it. The focus is on giving the kids an Active  and FUN start as the kids develop co-ordination and balance through play in ski playgrounds, on the trails and participation in club fun days. Each child must be accompanied by one of their parents during every lesson.

Parents, no worries if you are need some help getting started on skis yourself – we have “Program Parent” and "Getting Started" lessons that are designed just for you! Our certified instructors will help you learn the skiing skills and give you guidance.

Questions still? Contact Head Coach Darren Derochie and he’ll be happy to help.

Cost:    $50 (and a bit of your time) – Amazing value !

Note: Cold Weather Cancellation guidelines
 Cold weather cut-off for Bunnies is -12*C. In the event that a session is cancelled, notice will be posted at the top of this page by 8:00am on Saturdays. If there is not a cancellation posted by 8:00am, then the session is running. Please contact Darren Derochie, SLNC Head Coach, with any questions or concerns.
 

Long Term Athlete Development (LTAD)

Sovereign Lake's childrens programs are designed to follow Sport Canada's Long Term Athlete Development Model (LTAD). Most importantly they will have Tonnes of Fun...

Bunnies

Ages 3-5

The Bunnyrabbit level is aimed at children three to five years of age. The objective is to introduce them to cross-country skiing, the healthy lifestyle associated with it, and to:

• Help children develop a positive self-image
• Be fun
• Provide children an opportunity to make ski-friends
• Develop their skills
• Help develop awareness and appreciation of our natural environment

These goals are achieved through short and lively one hour sessions that are held in and around the stadium and ski playground area. Your child will learn the ready position, how to fall and rise, side step, star turn, tracking, herringbone, snowplow braking, and the first progression on diagonal stride. Coaches deliver these fundamentals of skiing through team games and short adventure skis. The season ends with a special Ski Tournament event, comprised of a morning of fun including relay races, obstacle bumps, and a jungle trail. Parents are expected to remain with their child throughout the session at this level.

Jackrabbits One Hop

Level 1 – 2
Ages 6 – 7 
Special Rabbits (all levels)

This Jackrabbit level is aimed at children six to nine years of age. The objective of the program is for participants to learn basic cross-country ski skills and to instill a lifelong interest in the sport. In addition, it is to:

• Help children build confidence
• Be fun.
• Provide children an opportunity to ski and socialize with their ski-friends
• Build overall motor skills
• Help children develop outdoor winter safety skills
• Introduce children to competitive skiing,

Three important aspects need to be developed at this stage: technique, fitness, and speed. This level has an award system to help children track their progress. The awards are:

• Technique awards: Levels 1 to 5
• Program awards:
  
  • Beckie Scott “Sprint” Award (five levels)
  • Richard Weber “Snow Goal" Distance Award (five goals)
  • Pierre Harvey “Hat Trick” Award (five levels)

For ages six and seven, twelve 1.5 hour sessions [1/wk] are offered.

New skills learned at this age include diagonal stride gliding step, double poling, kick turn, snowplow turn and snowplow stop. An introduction to racing and skiing twice a week is included in the program through the participation of:

• SLNC Ski Tournament
• SLNC Tips up Cup race or one other local short race (Atom category, ages 6-7)
• SLNC Mini-Loppet
• Evening Ski Party

Jackrabbits Two Hop

Level 3 – 4
Ages 8 -9

26 sessions on-snow (twice a week for 13 weeks)

The Jackrabbit Two Hop is Level 3-4 of the Jackrabbit program.

At this level, the young athletes will ski in a group setting twice a week for 13 weeks for a total of 26 sessions. Weekly dryland training and early season skiing is also offered from October on. Technique, fitness, and speed will continue to be developed, and the award system will help children keep track of the progress. The awards are:

• Technique awards: Level s 1 to 5
• Program awards:
  
  • Beckie Scott “Sprint” Award (five levels)
  • Richard Weber “Snow Goal" Distance Award (five goals)
  • Pierre Harvey “Hat Trick” Award (five levels)

Group sessions generally include ski play to warm up, a balance and agility game, review and introduction of a new key skill, a game to emphasize the new skill, and then ski play and wrap up. New techniques learned at this level include: diagonal stride – long step, one-step double poling, downhill tuck, step turn, and parallel side slipping. Skating is introduced at this age and includes free skate, diagonal skate, skate turn, one skate, two skate, and offset.

Racing is also introduced at this age, starting at distances of 0.5 km and progressing to a maximum of 2 km in the Pee Wee (ages 8-9) category. Sprints are also introduced in a fun relay situation. The young athlete will participate in a minimum of four FUN formal or semi-formal competitive experiences per season:

• SLNC Ski Tournament
• SLNC Tips up Cup race
• Two other local short races
• SLNC Mini-Loppet
• Evening Ski Party

Inter-club social and fitness oriented activities (ie: club camps) are also encouraged at this age. Generally a Regional camp is held in October (dry-land) and an early on-snow camp in late November.

Track Attack

Ages 10 – 13

26 sessions on-snow plus early season skiing and dryland

In the Track Attack program the young athletes are Learning to Train. The objective of the program is for the participants to become technically competent cross-country skiers, and to utilize those skills to explore a wide range of cross-country ski activities, from back country excursions to Ski Tournaments. In addition, it is designed to:

• Develop fitness through active play, games and other activities
• Be fun.
• Provide children with an opportunity to be part of a sport “team”
• Develop overall sport skills
• Expose children to a variety of “adventure based” cross country ski activities

To recognize progress, Track Attack Targets have been established. The Track Attack incentives, which are playing cards depicting famous cross country skiers, are awarded for the successful achievement of each Target. There are five categories: technique, attendance at competitive events, participation in another dimension of skiing, training, and something different.

At this level, the young athletes will ski in a group setting twice a week for 13 weeks for a total of 26 sessions. Weekly dryland training and early season skiing is also provided from October on. Athletes should be skiing a third session a week, and coaches will provide tasks to focus on during this independent session.

Techniques will be refined at this level, as well as speed, strength, stretching, and mental training.

The young athlete will participate in adventure and competition based experiences per season:

• SLNC Ski Tournament including team sprints or double cross
• SLNC Tips up Cup race
• Two other local races
• SLNC Mini-Loppet
• Evening Ski Party
• Back-country and/or ski orienteering adventure
• BC Midget Championships (Mini-midgets are ages 10-11, midgets are 12-13)

Inter-club social and fitness oriented activities (ie: club camps) are encouraged at this age. Generally, Regional Camps are held in October (dry-land) and late November (on-snow).

Sovereign Lake Clothing

If you are looking to be stylish this winter while skiing, Sovereign Lake clothing is for sale in the lodge. We have our new style of warm up jackets for sale, along with buffs, hats and shirts.

We also have an assortment of wax items available.

Sovereign Lake Webcam

A new image is uploaded every 60 seconds, wait 60 seconds then click here to view the next image.

Snowshoeing

The Sovereign Lake Nordic Centre  has more than 14 km of self guided, signed snowshoe trails for you to explore. Download our Snowshow Trail Map - PDF

Our main "Trapline" trail is great for families because of its many shortcuts. You can go further afield and head to the Black Prince Cabin on the "Cabin Fever" trail or go to the lookout on "White Rabbit".

Snowshoe Pass Rates

	Day Pass	Season Pass
Junior	5.00	55.00
Youth	7.00	65.00
Adult	9.00	90.00
Senior	5.00	55.0

Rental Rates

We have a full size range of modern Tubbs Snowshoes available for rent.

• Full Day: $15.00 Adult,   $10.00 Jr/Youth/Sr
• 2 Hour: $ 11.00 Adult,   $8.00 Jr/Youth/Sr

Tours Lessons and Clinics

For those who are new to the area or new to snowshoeing we offer tours and clinics. Discover the fun, adventure and fitness benefits of snowshoeing!

Snowshoeing is experiencing a revival thanks to the new lightweight and durable performance snowshoes. It has evolved from a mode of transportation on the snow to easy and fun recreation and sport.

The Sovereign Lake Snowshoe School has lessons for beginners, recreational athletes and experienced snowshoers. A little instruction will give you a headstart on good technique and lots of tips about discovering the winter wonderland. Area Tours are also available upon request.

Program Schedule

• Group Lessons: Daily with 24 hr. booking notice usually required.
• Private Lessons (by request anytime): 1 hr. $ 30.
• Semi Private Lessons (by request anytime): 1 hr. $ 30 first person - $ 25 second person.

Getting Started Program:
This is our learn to snowshoe program for beginners without equipment. Included is a 1 hr. lesson + full day rental + full day trail pass for only $ 30.

What do I need to know to get started snowshoeing?

Anyone can snowshoe, it's as easy as walking and fun for all ages and fitness levels. Snowshoeing gives you a great low-impact, heart-healthy workout that burns approximately 25 percent more calories than walking. Today's compact, streamlined frames and asymmetric shapes enable snowshoers to have a normal stance and natural stride. Easy-to-use bindings provide directional control and stability in variable terrain and snow conditions.

What type of footwear do I need for snowshoeing?

Warm, waterproof and supportive hiking boots are best. Snowshoes fit a variety of boot styles and sizes (i.e. soft pack, hiking, mountaineering, and snowboard boots).

For bookings or more information please call the Sovereign Lake Lodge (250) 558-3036 or email info@sovereignlake.com

Night Skiing Conditions

Night skiing conditions are updated at appoximately 4:30pm daily

Night Skiing is closed for the Season..

Swix Night Wax

Grip: 
Glide: 

Conditions:

Closed

Sovereign Lake Dog Trail

We are very happy to finally have a pet accessible trail at the Sovereign Lake Nordic Centre. The Gold Mountain Trial is dog friendly right from the trail entrance closest to the Wax Hut. Pet waste bags are supplied at both ends of the trail thanks to the generosity of our local sponsors.  We have clearly marked the large hill section of the trail, please control your speed as Gold Mountain is a two way trail.

The following rules are designed to meet BC Parks regulations and ensure all users have a safe and enjoyable experience.

1. Dogs are permitted on Gold Mountain trail and in the parking lot only.
2. Dogs must be on leash at all times.
3. A maximum of two dogs per skier.
4. Dog owners are expected to remove dog waste.
5. Dog owners are expected to ensure that their dogs do not disrupt the safety and enjoyment of other skiers.

Ski Lessons

Whether you are trying to reach the top of the heap or the top of the mountain, or just trying to get to the next intersection with a smile on your face, we can help you get there. Our ski school can help you achieve your goals this season regardless if you are a member or just a guest for the day.

Getting Started  Package $45

Never skied before or maybe it has been a few years since you pulled your sticks out of that special corner in the garage. This package includes, a lesson, rentals and a full day ticket; allowing you to get out and learn, put in some practice and then still have time to see some scenery after a delicious snack in the chalet. We ask that you ask us 24 hours in advance if there is space available.

Family Getting Started $105

*families are defined as 2 adults and their dependant children under the age of 18 living in the same residence.

Beginner Package $55

Been out on skis a few times and still feel like it should be easier. This package includes, a 1 hour lesson, rentals and a full day ticket. The full hour lesson will give you a chance to really work on your technique and apply it out on the trails with the assistance of one of our instructors.

Group Lesson $28

Get you friends together and come out for some laughs with your lesson.Group lessons are being offered every morning at 10:00 am for the holidays ( December 27 2011 and December 31 2011). Groups lessons will also be available at other times for groups of 3+.Special rates are available for large groups.
Book 4 One Hour Group Lesson's for only $99

Private Lesson $48

You get the full attention, knowledge and resources of a highly skilled Sovereign Lake Nordic ski instructor for a full hour.

Semi Private $48 for the first person and $ 32 for the second

Would you and someone special (they don't have to be that special) like to take a one hour lesson with a Sovereign Lake Pro.
*we suggest an even cost distribution to ensure harmony between you and your friend after the lesson has finished :~)

Booking

Please give us 24hours notice for all lesson bookings.
Getting Started Programs run daily at 9am, 10am, 11am, 1pm and 2pm.

 

Instruction at Sovereign

Sovereign Lake has assembled an outstanding crew of instructors to make your goals come true. Our team is certified by CANSI and/or the NCCP system and are led by a past Olympian and a Level 4 CANSI examiner. All of our instructors participate in weekly training sessions ensuring they are up to date and up to speed. Quality is where it is at.

The Team
As our season is set to launch and demand continues to grow we are searching for new individuals to join in on the fun and learning. Our system allows us to mentor you through the basis, get you qualified and then get you teaching. We ask that you have have a smiling face, glowing attitude and a love of winter sport which matches ours.
 

2011/12 Season

January

Stussi Sport Demo Day January 8

Women's Days – Wednesday’s starting January 11th, 9:30 – 11:00am. Classic and Skate Technique. Offered to Beginner / intermediate skiers.

Family Day – Sunday January 15th – Children 12 years and younger receive a free trail pass and rentals.  Parents accompanying children 12 years and younger receive half price trail pass.

Skate Clinic – Sundays January 8th, 15th and 29th. Beginner / Intermediate – 10:00am
Advanced – 1:00pm    $40.00 each. Please book early.

Yoga and Ski – Sunday January 22nd. Time 10:00am – 4:00pm
Our yoga and ski program was introduced last year and got nothing but good revues. So come with a friend and experience it yourself. You will be taken care of all day. Our qualified instructors will help you to improve your skiing no matter what your ability. After skiing all morning you will be treated to a delicious hot lunch. Following lunch we will take you for an enjoyable ski on the beautiful Sovereign Trails. The day will end with an hour of yoga, sending you home relaxed.
Both skate and classic instruction will be available.  Price $60.00
 

February

February 3 Snow shoe event
February 5th Tips up Cup
February 10 – Lantern Ski
February 12 – Stussi Sport Demo day
February 23-26 – BC Games

March

March 10 – Sovereign Lake Loppet

April

April 8 last day of regular operation

Minutes

The Sovereign Lake Nordic Club volunteer Board of Directors meet about 9 or 10 time per year (generally once a month with a couple of months missed).

Minutes from Board meetings will be posted on this page once approved at the next meeting. Meeting minutes will be kept on the website for one year, if you would like the minutes from older meetings please contact us.

• Nov 2011
• October 2011
• September 2011
• July 2011
• June 2011
• AGM
• April 2011
• March 2011
• February 2011
• January 2011
• December 2010
• October 2010
• September 2010
• August 2010
• June 2010
• Special Meeting May 2010
• May 2010
• Draft AGM April 2010
• March 2010
• January 2010
• December 2009
• November 2009
• October 2009
• September 2009
• August 2009
• July 2009
• June 2009
• April 2009 - Annual General Meeting
• March 2009
• February 2009
• January 2009

Volunteer Opportunities

We Need Volunteers!

Volunteers are what make SLNC work! There are numerous opportunities to stay involved with the Club, both on and off ski season. Volunteers are needed in a full range of activities from highly technical to highly physical, oh and everthing inbetween as well. You do not have to be a skier to help out! In fact, you do not need to have had any previous experience. What we need is your time, enthusiasm, energy, and the volunteer spirit which keeps our club strong!

Volunteering at Competitions

A wide variety of tasks are available during competition weekends as well in the days and weeks leading up to them. Opportunities include timing, course, stadium, security, hospitality, transportation, publicity and promotion, medical and first aid.

Competition Volunteer Training and Support

Training or experience is not necessary but SLNC supports its members to become fully trained in all areas of competition. Learn the theory and technical aspects of becoming an official by participating in an Officials Course offered by Cross Country B.C. Registration fees are paid by SLNC. There are many opportunities here in Vernon or across the Province to participate in officials courses.

For info about courses offered at Sovereign lake Nordic Club go to our Events Calendar
For courses offered by Cross Country BC in other areas go to CCBC

Volunteering at Socials

If social events are more your cup of tea we can use your help there as well. Throughout the year we hold many social events such as welcome social, lantern skis, potlucks, meetings, bbqs etc. If you would like to help out at social event or at any other Club function please email us at the lodge or call 558-3036.

Summer Volunteer Weekends

September 20th and October 5th we will be gettiing Club members together to help get the ski area ready for the coming winter. Jobs include firewood cutting and stacking, chimney cleaning, trail brushing and clearing, painting and staining, general clean up, and more. It is always a fun and social weekend with snack foods and refreshments served. Please call Scott Lemon 558-3036 ext 200 for more info or to let us know that you would like to participate.

Ski Club

Sovereign Lake Nordic Club is a community of ski and snowshoe enthusiasts who love the terrain that Silver Star Provincial Park has to offer them. It is thanks to the many members who volunteer their time that we stay warm in the winter. The volunteers spend their time preparing for the season, collecting firewood and preparing the lodge and cabin for the winter season to come.

• Bylaws
• Policy Manual 2009 Update
• Financials Membership Division 2008
• Financials Operations Division 2008

News

• January 2010 Newsletter

S'kool Ski Program

2011-12 S'kool Ski Program details coming soon!

The S'kool Ski program helps kids have fun in the winter environment while teaching them cross country ski skills. Our lessons are designed to develop dynamic balance, co-ordination, and fitness in a fun and safe environment.

Our CANSI (Canadian Association of Nordic Ski Instrutors) certified Instructors will break your class into small groups while they guide your students through an hour of fun filled education. Each student will recieve assistance whie learning the basic skills involved in sliding on snow, climbing hills and of course their favorite... the downhills.

Our playpark will be a hit with your students as they improve their fitness and skills by climbing and decending its many hills, bumps and small jumps.

• Program Details
• Rates
• What to Bring

Please contact us at info@sovereignlake.com or (250) 558-3036 for more information or to book your class.

Adaptive Skiing

Cross-Country Skiing for people with disabilities

Cross country skiing for the disabled has evolved into both a recreational and competitive sport that enhances and invigorates the body, mind, and spirit.  Sovereign Lake Nordic Club is accessible for the physically challenged with wheelchair parking; accessible washrooms; and equipment available upon program registration.   The objective of the program, which is part of the Sovereign Lake Nordic Club, is not only to provide an opportunity for the disabled community to access equipment and trails, but to encourage and assist in using adaptive cross country skiing as a healthy lifestyle choice for both recreational, and competitive activities.

The Community Recreational Initiatives Society (CRIS) Adaptive Adventures has partnered with the Sovereign Lake Nordic Center and Kindale Developmental Association to provide adaptive Cross-country Skiing and Snowshoeing at the Sovereign Lake Nordic Center.
 

WHO IS CRIS?
Since 2001 CRIS Adaptive Adventures has been a unique health promotion program utilizing adaptive equipment in natural outdoor settings to unite volunteers and people with disabilities to improve overall quality of life, increase abilities and health in more ways than focusing purely on the physical body. CRIS is dedicated to assisting people with disabilities to get out of their homes to participate in and enjoy the healing properties of nature. Our trained staff, volunteers, and Trip Leaders assist our participants and their families to experience nature and explore places they would not otherwise be able to access on their own. CRIS replaces isolation with friendship, disability with possibility, and stagnation with improvement. Our program assists all people involved to improve cognitive, social, mental, and physical health, experience the wonders of the natural world and conquer self and societal beliefs and expectations.



CROSS-COUNTRY SKIING
Regardless of abilities we can make cross-country skiing a reality for anyone. Thanks to the Tetra Society we have access to many different kinds of adaptive cross-country skis and sleds (see “the fleet” below), this equipment combined with CRIS volunteer’s years of experience and knowledge in adaptations we are able to suit all needs for a fun and, if desired, challenging outdoor winter experience. 

SNOWSHOEING
Adaptive snowshoeing utilizes various types of snowshoes and stabilizing poles for an array of abilities. While participants need a basic level of lower extremity mobility to partake in snowshoeing, it is a great activity for many people with disabilities to develop skills and have fun. We have guides for participants who are visually impaired and buddies for those who need some guidance or supervision.

GET INVOLVED
CRIS Adaptive Adventures is always in need of 'able-bodied' skiers and snowshoers who can volunteer a few hours. All participants and volunteers are required to complete and return a registration package before departing on an Adaptive Adventure; to learn more or find the registration packages go to www.AdaptiveAdventures.ca
To participate or volunteer call or email us: general@coreinso.com (250) 979 3941
Also, please LIKE our Facebook

Sovereign Lake Nordic Club is accessible, with wheelchair parking; accessible washrooms; and equipment available upon request at the office if you wish to explore without the assistance of CRIS volunteers. Wheelchair parking is in front of the ramped Sovereign Lake Nordic Centre and in the lower parking lot.  Adaptive equipment (as shown in pictures) has been provided by volunteers from the TETRA Society.  For more information about how access the facilities as a disabled skier with your own equipment, please call or email Sovereign Lake at:  250-558-3036

Supporters of CRIS Adaptive Adventures Cross-country Skiing and Snowshoeing

 

 

Biathlon (ages 9 to adult)

 

Pizza Night has been rescheduled to next week, Tues 24th.

The Sovereign Lake Biathlon Program encourages athletes from age 8 to masters to join this exciting program. Our Biathlon programs are fun and challenging and don't require any previous shooting or skiing experience. We'll teach you everything you need to know. The program includes training and technical coaching for all levels, from beginners to competitive athletes. Training will be held on our new permanent Biathlon Training Range.

All Biathlon programs run as fully integrated options of our 2Hop, Track Attack, Junior Development and Masters programs.
Sovereign Lake's Biathlon coaches are trained under the new NCCP system and are among the first coaches in the country to receive training in implementing the new Biathlon Bears program.

We are always looking for new athletes and coaches to help out as our programs grow, so please contact us if you are interested!

The Programs

Biathlon Canada's "Biathlon Bears" program introduces youth between 8 and 13 years of age to biathlon, developing both their marksmanship and skiing skills. "Bears" progress through three levels (Black Bear, Grizzly Bear and Polar Bear) as they progress through a program focused on fun, safety and skill development. Bears don't need to have any prior skiing or shooting experience - come and try it!
For some pictures from a biathlon bears fun event check out the newsletter for more info - PDF

Biathlon Bears
Ages:    8-12yrs

Biathlon Canada's "Biathlon Bears" program introduces youth between 8 and 12 years of age to biathlon, developing both their marksmanship and skiing skills. "Bears" progress through three levels (Black Bear, Grizzly Bear and Polar Bear) as they progress through a program focused on fun, safety and skill development. Bears don't need to have any prior skiing or shooting experience - come and try it!
For some pictures from a biathlon bears fun event check out the newsletter for more info – PDF.  Skiing skills and fitness training for biathlon are fully integrated with 2Hop and Track Attack.  Range/shooting practice times are as follows:

On Snow:  Dec 3 – Mar 11
Saturdays  1:00 – 2:30pm
Note: no sessions on the following dates
o    Dec 10     (due to NorAm Races @ SLNC

Cost:  $140 + $50 rifle rental (limited availbility)
 

Junior Development
Ages:    12-19yrs

Athletes 12 yrs and older are encouraged to come and join our Junior Development Program. Again, no previous biathlon experience is required and programs will be delivered to the athlete's skill level.  Skiing skills and fitness training for biathlon are fully integrated with Team Racing Programs. Range/shooting practice times are as follows:

On Snow:  Dec 3 – Mar 10
Saturdays  1:00 – 2:30pm
Note: no range/shooting sessions on the following dates
o    Dec 11     (due to NorAm Races @ SLNC)
o    Dec 25     (Happy Holidays !)
o    Mar 5         (due to WMC @ SLNC)
o    Mar 12    (due to SLNC Loppet)

Cost:  $250 + 50 rifle rental (limited availability)
 

Biathlon Adults/Masters
Ages:    19yrs+

A fun or competitive program (it's up to you) for skiers 19yrs and older. Masters biathlete's don't need to be experienced skiers as the focus of the program is on the shooting component of biathlon. Masters will be taught proper shooting skills from the ground up, no experience needed!  Masters biathlete's can choose to be recreational or competitive as range coaching will be individualized to suit each participant's needs.  Skiing skills and fitness training for biathlon are fully integrated with the Wednesday night and Sunday morning  Masters Programs. Range/shooting practice times are as follows:

On Snow:    Dec 4 – Mar 3
Saturdays 10:00 – 12noon
Note: no range/shooting sessions on the following dates
o    Dec 11     (due to NorAm Races @ SLNC)
o    Dec 25     (Happy Holidays !)
o    Mar 5         (due to WMC @ SLNC)
o    Mar 12    (due to SLNC Loppet)


Cost:  $250 + $50 rifle rental (limited availability)
 

The Racing Program

This program will operate in conjunction with the Bears and Masters programs. There will be coaching support available for any athletes that wish to go to select Biathlon events (primarily BC Cup Series). For more details contact Biathlon Coach Dominik Dlouhy.

Questions still? Contact Head Coach Darren Derochie and he’ll be happy to help.

  

Technique group - Meet in stadium by 6:30 for warmup and instruction.
Coach: Emily Morel and/or David Harbocian

Workout group - Meet in stadium by 6:30 for warmup, including technique refresher and sprints. Be smart and stay injury free...If you arrive late, then please do a proper (ie. minimum 15-20minute warmup) before starting any intensity. if you arrive early, then ski zone 1-2 until meeting group at 6:30.
Coaches: Darren Derochie and/or David Harbocian

See you up here!
CoachD

-------------

Congrats to all you Masters athletes that stepped up to the start line at the World Masters Championships in 2011!  An extra nod of the toque to those that stepped all the way up onto the podium. All the masters that regularly came out to sharpen their skills... and bump elbows on occasion ... showed significant improvement throughout the season. Well done and we're XCited to see where you can go this coming winter. 

On behalf of the Masters Program coaches, Emily, David and Eric, I'd like to say a huge THANKS for the opportunity to coach you all !  Thanks too for being part of all the laughs and highlights amongst friends new and old. Cheers to the fantastic growth of the program last year and "YAHOO!" to the season ahead. 

More details will be posted as they are confirmed for the Fall and Winter Progams.

2011-12 Fall Programs  were very successful - thanks to all of you for making it a fun prep for the winter. See you on the snow!

2011-12 Winter Programs will begin in December. Check back soon for Winter program details and schedule. In the meantime have a look at our expanded 2011 Sovereign Lake Masters Camps. 

Get the skills to ski longer, smoother and smarter... Join our enthusiastic group of skiers to improve your fitness and technique. Our adult/masters program is open to all intermediate and advanced skiers 20 years and over. This is a great way to get yourself ready for the upcoming loppet season or to learn to be more efficient on the trails. Sessions are available in both skate and classic technique from top level instructors who understand the importance of making the most of your time.

Fall Program: $100 
(Sept - Nov)

Winter Program: $250
(Dec - Mar)

Session Price: $28

 

• Masters Tech/Training Group Schedule January 2011

• 2011-12 Winter Skill Development Schedule coming soon

• SLNC 2011-12 "Junior Development" Winter Calendar [Jan 7]

Early Season Masters Camps

Quality and personal attention is where it is at for these limited access camps designed with a focus on success at the Sparkling Hill Masters World Cup and of course every other event you choose to challenge this season. Only 12 spaces available in each of these specialized courses designed for those who are seeking legally enhanced performance this ski season.

• Detailed Camp Itinerary

FridayFebruary 3rd

Swix Wax Of The Day:
Grip:  Blue Extra
Glide: Violet

Snow Conditions:

The trails have been  groomed and trackset this morning and are excellent for both skate and classic

New Snow 24hrs:  0cm    New Snow 12hrs: 0 cm

Weather Conditions:
Some high clouds and some blue sky!! Calm winds!


Grooming Report:
All the trails are being groomed and trackset this morning and are great for classic and skate!

Snowshoe Report:
All the trails are in great shape with more signage on Wild Goose.
Trapline Full ..............3km                  Hidden Medow....800m            Cabin Fever.....2.8km
Trapline Cut-Off.........2.5km              Silver Queen........500m             Wild Goose.....2.9km
Trapline Short...........1.6km               White Rabbit.........1.4km
                                                               Ridgeline...............2.7km

Groomed / Packed Base Depth:

Stadium Level:  67 cm                            Top of Lars Taylor: 80cm

Ski Days This Season: 83 Days

Last  Season: 151 Days

Trails Open

Trails indicated in green are open and groomed, those in red are not open.

With more than 50k of trail the Soverign Lake Nordic Centre has something for everyone. Our trails offer a wide variety of terrain for beginners and experts alike. For those who want to go a little farther, the connected Silver Star Mountain Resort trails bring the total up to more than 100km or regularly groomed trails. The trail system is a mix of one way and two way traffic. Please be cautious.

NOVICE TRAILS

• WOODLAND BELL 4.3 km is our most skied trail with perfect terrain for you and your family.
• SOVEREIGN 1.25km is an easy trail with a couple of fun little hills.
  
• HALF SOVEREIGN .75 km is an easy loop around the lake. It's great for beginners.
  
• WYLIE'S LOOP .5km is anotehr short and fun trail for families.
  
• PASSMORE 3.3km is a fun and moderately easy trail.
  
• NORTHERN LIGHTS 3.5km utilizes parts of Passmore and Wylie's loop connecting them through the stadium. Enjoy skiing in the evening under the warm glow of the lights.

INTERMEDIATE TRAILS

• BLACK PRINCE 5.6 km loop offering a moderate downhill run including a couple of thriling corners. After the Balck Prince cain the invigorating climb will get your heart goin. The additional 1.3km loop from the cabin towards Lars Taylor features a steep climb followed by an exhilarating downhill.
  
• MAID OF VERNON 2.5 km loop offers ideal rolling curvy terrain.
  
• CARL WYLIE TRAIL 6.8km loop is garunteed to be a new favorite; designed by Carl's son. It is a great way to experience Black Prince cabin as well as some scenic views of the Shuswap Valley. It's an amazing ski at sunset!!
  

ADVANCED TRAILS

• ABERDEEN; 10.5 km loop leads to the summit of Silver Star Mtn. Enjoy great views of the Vernon Valley and an exhilarating downhill on the return. (Access to Silver Star Mountain Resort)
  
• LARS TAYLOR WAY: 12.6 km loop is a slightly longer way over the mountain with a challenging climb to the summit and another thrilling descent down the Aberdeen side of the loop. (Access to Silver Star Mountain Resort)
  
• SILVER QUEEN: 9.9km loop is a true wlidernesss experience connecting Black Prince to the Prince of Wales trail with one lng, fun downhill and a long rolling climb.
  
• PRINCE OF WALES: 4.5km loop offers an exciting downhill  (one of our best) followed by a rolling climb back to the lodge.
  The "Zuma's" start at the far end of teh stadium and offer what many consider to be the best terrain around. These trails are characterized by fun downhills which lead seamlessly into invigorating uphills.
• MONTEZUMA 2.3km offers a fun and challenging downhill linked to a vigorous climb.
  
• MONTEZUMA'S REVENGE 2.3km is a great additional loop (starts and ends at the same place) iwth amazing humps, bumps and curves.
  
• WHITE ELEPHANT 5.2km loop is the longest of the Zuma's with the same great terrain.
  
• GOLD MOUNTAIN 2km (each way) is the most direct connection to Silver Star Mountain Resort. A challenging trial which you can share with your dog.
• UPPER WORLD CUP 5km is amazing terrain with large rolling hills and a couple of thrilling high speed downhill corners.
  
• LOWER WORLD CUP 3.5km is a minor alteration on the real Lower World Cup. Access using Montezuma and then stick to the inner connectors around White Elephant
  

Stussi Sport Webcam

A new images is uploaded every 30 seconds, wait 30 seconds then click here to view the next image.

Live Weather Conditions ( updated every 15 minutes )

Races

Rates & Rentals

RATES FOR 2010/2011

CLICK TO PURCHASE ONLINE

Online registration is OPEN...fill out all your information and pay for your pass without leaving the comfort of your home; of course we still hope you visit our valued sponsor's at Stussi's Sport.

Season Pass Rates

Individual Season Pass: Unlimited skiing all season long at the Sovereign Lake Nordic Centre. Club Membership of $15/person and CCBC membership and insurance fee of $10/person is included.     Up to Oct 31st, 2010     After Oct. 31st 2010 Adult $155+GST $165+GST Youth $90+GST $100+GST Junior/Senior/Adaptive $ 80+GST $ 90+GST   Season Passes for Families: Stussi Sport Sovereign Lake One Adult plus two children $195+GST $210+GST Two Adults plus one child $330+GST $350+GST Family These prices include $10 CCBC fee for the first three members of the family. For family members in addition to the three add a $10 fee for the 4th, 5th, 6th family member etc. Otherwise there are no additional charges for the 4th, 5th, 6th family member etc. 10 Day Pass: Very popular with people who want to ski lots but are not sure they will be able to get value out of a season pass. It can be used by more than one person and carries on to following seasons if you do not use it up. Does not include a Club membership.           Sovereign Lake Adult   $155 Youth   $90 Junior/Senior   $ 85 Day Pass Rates: Day Pass: (Group rates also available... Just call!)     Sovereign Lake Adult   $16.50 Youth   $12.50 Junior/Senior   $ 10.00 Dual Area Pass: This pass gives access to Sovereign Lake Nordic trails plus Silver Star Mountain Resort nordic trails including lift rides.     Sovereign Lake Adult Day Pass holders   $21 Jr/Youth/Sr/Adaptive Day Pass holders   $15 Adult Season Pass holders daily upgrade   $6 Jr/Sr/Adaptive Season Pass holders daily upgrade   $ 6 Dual Area Multi-Day Pass: This pass gives access to Sovereign Lake Nordic trails plus Silver Star Mountain Resort nordic trails including lift rides. First Day   Additional Days Adult $21 $18 Junior/Youth/Senior/Adaptive $15 $13 Night Pass: (Starts after 4:00pm)   Sovereign Lake Adult   $10 Youth   $8 Junior/Senior/Adaptive   $ 6 10 Night Pass: New this year!! Not sure how much you can ski and you work during the day? Try this pass. It can be used by more than one person and carries on to following seasons if you do not use it up. Good after 4:00pm. Does not include a Club membership.   Sovereign Lake Adult   $90 Youth   $65 Junior/Senior/Adaptive   $55

Age Categories:
(age as of date of purchase)

• Child: 5 and under: Free trail pass and Club membership but must still pay the $10.00 CCBC fee if they sign up as Club members.
• Adaptive (any age): Pay the Jr/Sr Rate
• Junior: 6 to 12 years
• Youth 13 to 18 years
• Adult: 19 to 64 years
• Senior: 65 and over

Club Membership Fee:
(if no seasons pass is purchased)

• Family $35.00 + $10/person CCBC fee
• Individual $15.00 + $10.00 CCBC fee

* $10.00/person Cross Country British Columbia (CCBC) membership and insurance fee must be paid in addition to the membership fee.

* Passes will be available for purchase starting September 30th, 2009, online and at Stussi Sport 4823 Silver Star Rd (phone 542-4141).  Passes will be sold at the early-bird rate at Stussi Sport and Online until Sunday October 31st, 2009. After November 2th passes will be available at the Sovereign Lake lodge and the early-bird rate will no longer apply.

* A season pass includes a Club membership and a $10.00/person CCBC insurance fee. In most cases this is included in the purchase price as shown but can be charged separately as well.

* Adults not living in the same family/residence must pay the full adult rate and the family rate does not apply.

* A family is defined as one or both parents and their dependent children (18 years and younger) all living in the same residence. A family must contain a minimum of three members. For the purposses of determining fees for families, children under 5 are part of the family group.

* Children 5-under will receive a photo ID pass.

* Children receiving a free pass for Trail fees and Club membership (5-under or additional in a family) must still pay the $10.00/child CCBC fee. All Children who join Skills Development Programs must become regular Club members.

* Adaptive skiers are defined as skiers with special needs who have physical and/or mental disabilities. Adaptive skiers pay the Jr/Sr rate regardless of age for both day passes and Season passes. Adult helpers will pay the regular adult rate for Season passes. Up to one helper for each adaptive skier will pay the Jr/Sr rate for day passes when helping the adaptive skier. If the helper is not helping the adaptive skier the regular adult day pass rate will apply.

EQUIPMENT RENTALS (Prices include GST and PST)
All Junior Rentals (up to 12 years) are $5 every weekend and holiday
CLASSIC EQUIPMENT
Full Day (2 Hours or More)	Adult	Youth / Senior
Complete Package	$20.00	13.00
Skis Only	$13.00	$9.00
Boots Only	$9.00	$6.00
Poles Only	$6.00	$4.00
Part Day (Less than 2 Hours)	Adult	Youth / Senior
Complete Package	$13.00	$10.00
Skis Only	$11.00	$7.00
Boots Only	$7.00	$5.00
Poles Only	$5.00	$3.00
SKATING EQUIPMENT
Full Day (2 Hours or More)	Adult	Youth / Senior
Complete Package	$27.00	$19.00
Skis Only	$20.00	$15.00
Boots Only	$15.00	$11.00
Poles Only	$6.00	$4.00
Part Day (Less than 2 Hours)	Adult	Youth / Senior
Complete Package	$19.00	$16.00
Skis Only	$16.00	$13.00
Boots Only	$11.00	$9.00
Poles Only	$5.00	$3.00
BABY SLED (Pulk)
Part Day (less than two hours)		$15.00
Full Day		$22.00

Maps & Trails

The trails are marked with colour coded signs, located at trail heads and junctions, indicating the degree of difficulty to be expected in skiing them.

Map showing distances from intersection to intersection to calculate exactly how many kms you have skied.

Click Map For Larger View

NOVICE TRAILS

• WOODLAND BELL: 4.0 km loop is our most skied trail with perfect terrain for you and your family.
  
• SOVEREIGN: 1.4 km loop is an easy trail with a couple of fun little hills.
  
• HALF SOVEREIGN: 1 km is an easy loop around the lake, great fun for your first time out.
  
• WYLIE'S LOOP:1 km loop is another perfect place for your little ones.
  
• Passmore: 3.3km loop is the most challenging of the easy loops with a fun dowhill to finish it off.
  
• Northern Lights 3.5km loop utilizes parts of Passmore and Wylie's loop connecting them through the stadium. Enjoy skiing in the evening under the warm glow of the lights.
  

INTERMEDIATE TRAILS

• BLACK PRINCE: 5.6km loop offering a moderate downhill run including a couple of thrilling corners. After the Black Prince cabin the invigorating climb will get your heart going. The additional 1.3km loop from the cabin toward Lars Taylor features a steep climb followed by an exhilarating downhill.
  
• MAID OF VERNON: 2.3.km loop offers ideal rolling , curvy terrain.
  
• Carl Wylie Trail 6.8km loop is garanteed to be a new favortie; designed by Carl's son. It is a great way to experience Black Prince cabin as well as some scenic views of the Shuswaap Valley. It is the perfect sunset ski.
  

ADVANCED TRAILS

• ABERDEEN/LARS TAYLOR 12.5km loop leads to the summit of Silver Star Mtn. Enjoy great views of the Vernon Valley and an exhilarating downhill on the return to the Lodge. (Access to Silver Star Mountain Resort)
  
• LARS TAYLOR/ABERDEEN 12.5km loop is the slightly harder way over the mmountain with a challenging climb to the summit and fun downhill on the Aberdeen side. (Access to Silver Star Mountain Resort)
  
• SILVER QUEEN: 9.9km loop is a true wilderness experience connecting Black Prince to the Prince of Wlaes trail with one long, fun downhill and a long rolling uphill
• PRINCE OF WALES: 4.5km Loop offeres an exciting downhill followed by a relaxing, rolling climb back to the lodge.
  The "Zuma's" start at the far end of the stadium and offer what many consider to be the best terrain around. These trails are characterized by fun downhills which lead seamlessly into invigorating uphills.
  
• MONTEZUMA: 2.3km loop offers fun and challenging downhill linked to a vigorous climb.
  
• MONTEZUMA'S REVENGE: 2.3km is a great additional loop (startes and ends at the same place) with amazing humps, bumps and curves.
  
• WHITE ELEPHANT: 5.2km loop is the longest of the Zuma's with the same great terrain.
  
• GOLD MOUNAIN 4.5km is the most direct connection to Silver Star Mountain Resort. A challenging trail where you can take your dog.

TRAIL FEES

The trails are operated on a user pay system. Tickets must be purchased at the ticket office before entering the trail system. Season passes are also available. Click here for current rates

TRAIL ETIQUETTE

The following courtesies will help everyone enjoy their day:

• Ski on trails which suit your ability
• Stay on marked trails
• Ski in direction indicated and obey all signs
• Ski to the right on two-way trails
• Move off the trail when taking a break. Don't obstruct others
• For the safety of your pet, please keep dogs off the trails at all times
• Please do not walk on ski trail

Programs

Cross Country Skiing is known as one of the few Life Style sports, this means you can start it at almost any age and keep on growing within it throughout your life. Your goals may change; as may your abilities. We can build and rebuild the efficiency of movement...that feeling of sliding on snow that we all love for anyone interested in trying.

The Sovereign Lake Nordic Club offers a full range of programs from Lessons for the Novice to high level Athlete development programs. Please follow the links to find out more about a program that's right for you.

Day Lodge

Before and after your ski, Sovereign Lake's Day Lodge is a warm place to change your boots, warm up by the fire and have a bite to eat.

To warm up your tummy, there are burritos and soup for sale that can be heated up in our kitchen area, along with an assortment of hot drinks.

If you need your skis waxed, then leave them with us and they'll be ready to go the next time you are up the hill.

 

Ski Area

World Class Cross Country Skiing

Located in a BC Provincial Park, 22km from Vernon BC, at an elevation of 1664m (5500 ft) the Sovereign Lake Nordic Centre includes more than 50km of manicured trails, and 14 km of snowshoe trails. a large full service day lodge, ski school, rentals, night skiing, biathlon range and more. SLNC offers a large full service day lodge, ski lessons, rentals, night skiing, a biathlon range and more.

Combined with the adjacent Silver Star Ski Resort trail system, there are more than 100km of interconnected trails for your exploring pleasure. The terrain suits every need from "first-timer" to "big-timer". In addition to our exceptional trails, we are also world-renowned for our early season skiing, plentiful snowfall and hosting of World Class events. In 2005 we hosted an XC ski World Cup race.

From Dec 2009 to Feb 2010 Sovereign Lake Nordic Club and Silver Star Mountain Resort will host phase one of the Canadian Olympic trials in cross-country skiing, maybe the biggest set of races this year in North America next to the Olympics. In addition Sovereign Lake will be the home of the Olympic Cross county pre-Olympic training in February 2010.
In March, 2011 Sovereign Lake will host the World Masters Cup with racers participating from around the world.

BC Parks

The development of the Sovereign Lake area has been a co-operative effort involving B.C. Parks and the Sovereign Lake Nordic Club.

In 1990 the North Okanagan Cross Country Ski Club ( now the Sovereign Lake Nordic Club) undertook the responsibility for the operation of the area under a Park Use Permit.

All profits generated from ticket sales are reinvested into the area. An enlarged parking area are the most recent improvements funded by the club.

 

Latest News

• February 02, 2012 - Strategic Plan Update �" Sovereign Futures
• December 10, 2011 - It was a close finish
• December 09, 2011 - Haywood NorAm Teck Sprints Training Day
• December 05, 2011 - SLNC Board Launches Strategic Planning Exercise for 2012-2017
• December 01, 2011 - Wax Tips from Stussi Sport