January 7-27

posted Jan 5, 2019, 12:05 PM by Katie McMahon   [ updated Jan 15, 2019, 12:21 PM by Maurice Samm ]

Hi Team! 

There was an email posted about the upcoming Sherbrooke race week end. If you did not receive it please let Moe know. Details below. 

QC Cup #2 Sherbrooke

Coaches:Moe and Sophie 

Trip Coordinator: Francois Rainville

Support & Wax:Theo MCG, Devin Brennan, 

Event details: http://skidefondquebec.ca/sites/default/files/docs/20190104_ac_noram_haywood.pdf  

Registration details: https://zone4.ca/register.asp?id=19731  Registration closes Jan 15 (tonight) 

 Departure: Thursday – 8am– Provigo parking lot & Sunday evening 

Accommodation:  Hotel Lennoxville

Race venue: Old Lennoxville Golf Club, 19 rue du Golf, Sherbrooke, QC J1M 2E6 Club House

What to bring:

  •   Pack a lunch and pre race food for Friday; bring $ for food stop on the way home. 

  •   Ski equipment (Warm up and race Skate & Classic Skis, Boots and Poles)

  •   Ski and warm-up clothing, Lots of warm clothing the Forecast is for very cold Saturday and cold for Sunday. 

  •   Homework, 

  •   Toiletries

    Travel Wax: Swix LF 6  for skate and Swix LF4 for classic [What is travel wax? This means applying a layer of glide wax to the glide areas of both sets of cross-country skis. Do not scrape or brush. This way the layer of wax protects the bases of your skis from getting scratched during transit. Once at the race site, athletes will scrape and brush their skis before going to practise on the race course.] 


    Skis: Please make sure that your classic wax pockets are clearly marked. Please make sure that your name, category and gender is on your skis above the binding on a piece of tape so that your wax team can clearly see who skis are who’s. Also good to have your name on your poles and boots incase you leave them somewhere they can be returned to you. 

    Please confirm that you name is on the list below. This is the people that we are planning on taking with us. If there is a mistake on this list please email Francois. 


    Timothé Yung-Hing Rainville
    Béatrice Fortin
    Stella Duncan
    Sienna Brennan
    Isabelle Gay-Guérin
    Victoria Gay-Guérin
    Elrik Johnston
    kéliane Johnston
    Marieke Bakker Westeinde
    Alexis Lacroix
    Laurent Fortin Lacroix
    Sydney Douglas-Grant
    Magalie Daoust (?sans hébergement?)
    Ry Prior
    Lucy Robertson
    Bjorn Arnold
    Casey Brennan-Raab
    Julien Scrive
    Theo McElligott - Wax
    Maisie H-A
    Stella McElligott
    Julia Iwanowski
    Sabine Lamothe
    Ariane Blouin
    Theo Mallett


These next three weeks are packed full of racing. Make sure you are taking
the proper recovery. (see below)

Remember: The number 1 thing you can do as an athlete to insure quality training sessions
is proper Nutrition and SLEEP!! 

The theme of the month is TEAM. Every single one of you is an essential piece of this team.
Putting your best effort forward, creates a stronger team and better team environment.  
Remember our 3 part intensity team rule:
1) Respect the zone
2) Give your best effort within the zone
3) High fives and encouragement to teammates before, during and after any practice.


Please check your emails for any last minute changes

My contact info is:
nordic-coach@chelseanordiq.ca

Please let me know if there are any questions!

Tuesday January 8
Time: 6:30-8pm
Location: Camp Fortune
Activity: Skate technique and tactics 

Thursday January 10
Time: 6:30-8pm
Location: Camp Fortune
Activity: Classic Race Prep

Saturday January 12
Time: MSA
Location: 
Activity: 

Sunday January 13
Time: MSA
Location: 
Activity: 

Tuesday January 15
Time: 6:30-8pm
Location: Camp Fortune
Activity: Classic Downhill work

Thursday January 17
Time: Sherbrooke Qcup 2 or 6:30pm to 8pm
Location: Camp Fortune
Activity: Skate intensity 3 x 8min zone 4, please ski up to the range to meet Eric for practice. 

Saturday January 19
Time: Sherbrooke or 10am 12pm 
Location: p11
Activity: Classic Distance ski

Sunday January 20
Time: Sherbrooke or 9am-11pm
Location: p16 
Activity: Skate long zone 3 15-25min zone 3 

Tuesday January 22
Time: 6:30-8pm
Location: Camp Fortune
Activity: World Cup race tactic video 
in roost. Skate technique based after video

Thursday January 24
Time: 6:30-8pm
Location: Relais Plein Air
Activity: Classic accelerations and Agility

Saturday January 26
Time: Coupe Skinouk
Location: 
Activity: 

Sunday January 27
Time: Coupe Skinouk
Location: 
Activity: 

December 31- January 6

posted Dec 31, 2018, 8:43 AM by Katie McMahon   [ updated Jan 5, 2019, 4:56 PM ]

Hi Team! 
Happy New Year!

For those of you competing at US Nationals or Biathlon trials/QCup; Good Luck!

For those of you at home this week, we are in a medium volume week. The focus will be getting
some good skis in as well as really focusing on quality technique.

We do not have a team practice tuesday as it is New Years BUT, you all have self training.
Please check your training plans for any self-training.

If you are interested in doing the 'FUNd race' on Sunday, here is the registration link:

Remember: The number 1 thing you can do as an athlete to insure quality training sessions
is proper Nutrition and SLEEP!! 

The theme of the month is TEAM. Every single one of you is an essential piece of this team.
Putting your best effort forward, creates a stronger team and better team environment.  
Remember our 3 part intensity team rule:
1) Respect the zone
2) Give your best effort within the zone
3) High fives and encouragement to teammates before, during and after any practice.

Currently the conditions in the park are great for skiing on training skis, 
however, this could change, so be prepared!

Please check your emails for any last minute changes

My contact info is:
nordic-coach@chelseanordiq.ca

Please let me know if there are any questions!

Tuesday January 1
Happy New Year!
*See training plans for self-training


Thursday January 3
Time: 6:30-8pm
Location: Camp Fortune
Activity: Classic technique with focus on harringbone run

Saturday January 5
Time: 10-12
Location: P6
Activity: Skate Time Trial
*Start time is 10:45

Sunday January 6
Time: *Self-led
Location: P5
Activity: Classic Distance ski

December 24-30

posted Dec 24, 2018, 11:55 AM by Katie McMahon   [ updated Dec 29, 2018, 1:18 PM ]

Hi Team! 
It's a recovery week :)

We do not have a team practice tuesday as it is Christmas and our practice on thursday is during the day.
Please check your training plans for any self-training.

Remember: The number 1 thing you can do as an athlete to insure quality training sessions
is proper Nutrition and SLEEP!! 

The theme of the month is Gratitude. Every day take a moment every day to reflect on 
one thing you are grateful for and why you are grateful for it. 

Currently the conditions in the park are great for skiing on training skis, 
however, this could change, so be prepared!

Please check your emails for any last minute changes

My contact info is:
nordic-coach@chelseanordiq.ca

Please let me know if there are any questions!

Tuesday December 25
Merry Christmas!


Thursday December 27
Time: 10-12am
Location: P9
Activity: Technique of choice 

Saturday December 29
Time: 10-12
Location: P6
Activity: 4x5mins z4 Classic

Sunday December 30
Time: 9-11
Location: P5
Activity: Skate Distance ski with accelerations

December 17-23

posted Dec 17, 2018, 12:11 PM by Katie McMahon   [ updated Dec 22, 2018, 2:12 PM ]

Hi Team! 
This week is a medium volume week.

Remember: The number 1 thing you can do as an athlete to insure quality training sessions
is proper Nutrition and SLEEP!! 

The theme of the month is Gratitude. Every day take a moment every day to reflect on 
one thing you are grateful for and why you are grateful for it. 

Currently the conditions in the park are great for skiing on training skis, 
however, this could change, so be prepared!

Please check your emails for any last minute changes

My contact info is:
nordic-coach@chelseanordiq.ca

Please let me know if there are any questions!

Tuesday December 18
Time: 6:30 - 8:00PM  
Location: P6
Activity: CLASSIC Specific strength and technique


Thursday December 20
Time: 6:30-8:00
Location: Camp Fortune
Activity: Skate Z4 (progressive)
6x2mins (double rest)

Saturday December 22
Time: 10-12
Location:P9 
Activity: Distance skate ski

Sunday December 23
Time: 9-11
Location: Camp Fortune
Activity: Skate Sprint TT (kings court)

December 10-16

posted Dec 8, 2018, 8:04 AM by Katie McMahon   [ updated Dec 8, 2018, 8:05 AM ]

Hi Team! 
This week is a race intensity week
This weekend is the Candy Cane Cup. 

Remember: The number 1 thing you can do as an athlete to insure quality training sessions
is proper nutrition and SLEEP!! 

The theme of the month is Gratitude. Every day take a moment every day to reflect on 
one thing you are grateful for and why you are grateful for it. 

Currently the conditions in the park are great for skiing on training skis, 
however, this could change, so be prepared!

Please check your emails for any last minute changes

My contact info is:
nordic-coach@chelseanordiq.ca

Please let me know if there are any questions!

Tuesday December 11
Time: 6:30 - 8:00PM  
Location: Camp Fortune
Activity: Skate z4 intervals. 
6x2mins with 4mins rest


Thursday December 13
Time: 6:30-8:00
Location: Camp Fortune
Activity:Classic race prep with technical transition focus


Saturday December 15
Time: 
Location: 
Activity: Candy Cane Cup

Sunday December 16
Time: 
Location: 
Activity: Candy Cane Cup

December 3-9

posted Dec 3, 2018, 10:20 AM by Katie McMahon

Hi Team! 
This week is the first week of racing!
If you are not going to Morin-Heights, there will still be practice at home.
Stay tuned for details.

Remember: The number 1 thing you can do as an athlete to insure quality training sessions
is proper nutrition and SLEEP!! 

The theme of the month is Gratitude. Every day take a moment every day to reflect on 
one thing you are grateful for and why you are grateful for it. 

Currently the conditions in the park are great for skiing on training skis, 
however, this could change, so be prepared!

Please check your emails for any last minute changes

My contact info is:
nordic-coach@chelseanordiq.ca

Please let me know if there are any questions!

Tuesday December 4
Time: 6:30 - 8:00PM  
Location: Camp Fortune
Activity: Classic Accelerations and transitions
*Wear rock ski equipment as there are some rocks in and around
the fortune trails still

Thursday December 6
Time: 6:30-8:00
Location: P5
Activity: Skate race prep intervals


Saturday December 8
Time: 10-12
Location: P9
Activity: Skate TT Mass start 5km
*Stay tuned for details


Sunday December 9
Time: 10-12
Location: P9
Activity: Classic Distance ski

November 26-December 2

posted Nov 26, 2018, 9:04 AM by Katie McMahon   [ updated Dec 1, 2018, 5:14 AM ]

Hi Team! 
This week is a rest week with a race prep focus at the end of the week.

Remember: The number 1 thing you can do as an athlete to insure quality training sessions
is proper nutrition and SLEEP!! 

As always, this month the theme is Adaptability. This goes hand in hand with the weather we are
expecting or not expecting. This means we need to be prepared for plans A-Z.

Currently the conditions in the park are great for skiing on training skis, 
however, this could change, so be prepared!

Please check your emails for any last minute changes

My contact info is:
nordic-coach@chelseanordiq.ca

Please let me know if there are any questions!

Tuesday November 27
Time: 6:30 - 8:00PM  
Location: Chalet Des Erables
Activity: Team Potluck!!


Thursday November 29
Time: 6:30-8:00
Location: P5
Activity: Classic skiing. Speed
*Biathletes can skate

Saturday December 1
Time: 10-12
Location: P9
Activity: Classic TT. Course = T intersection to top of Black Lake Hill and back.
6km.
**First start is 11:00am. 


Sunday December 2
Time: 9:00-11:00
Location: P9
Activity: Skate ski distance + Technique

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November 19-25

posted Nov 19, 2018, 8:04 AM by Katie McMahon   [ updated Nov 24, 2018, 12:25 PM ]

Hi Team! 
This week is the 2nd week of a Intensity cycle!
Remember: The number 1 thing you can do as an athlete to insure quality training sessions
is proper nutrition and SLEEP!! 

As always, this month the theme is Adaptability. This goes hand in hand with the weather we are
expecting or not expecting. This means we need to be prepared for plans A-Z.

Currently the conditions in the park are great for skiing on training skis, however, this could change, so be prepared!

Please check your emails for any last minute changes

My contact info is:
nordic-coach@chelseanordiq.ca

Please let me know if there are any questions!

Tuesday November 20
Time: 6:30 - 8:00PM  
Location: P5
Activity: Skate skiing Intervals. Z5 - (4x30sec)x2 2mins rest and 10mins rest between sets


Thursday November 22nd
Time: 6:30-8:00
Location: P6
Activity: Classic skiing. Striding Technique
*Biathletes can skate, however classic is encouraged*

Saturday November 24
Time: 10-12
Location: P9
Activity: Classic ski. (skate for biathletes) - Norwegian Distance Intervals.


Sunday November 25
Time: 9:00-11:00
Location: P6
Activity: Technique of choice

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November 12-18

posted Nov 12, 2018, 11:29 AM by Katie McMahon   [ updated Nov 16, 2018, 7:33 PM ]

Hi Team! 
This week is an intensity week. 
Remember: The number 1 thing you can do as an athlete to insure quality training sessions
is proper nutrition and SLEEP!! 

As always, this month the theme is Adaptability. This goes hand in hand with the weather we are
expecting or not expecting. This means we need to be prepared for plans A-Z.
For every practice, please come with:
-Rock skis 
-Running shoes and bounding poles
-Rollerskiing if we say so.

Please check your emails for any last minute changes

My contact info is:
nordic-coach@chelseanordiq.ca

Please let me know if there are any questions!

Tuesday November 13
Time: 6:30 - 8:00PM  
Location: P10
Activity: Z4 (7.5km race pace) intensity pyramid. 
*See training plan for details. This workout will be done:
Plan A) Classic skiing (rock skis)
Plan B) Double poling (classic rock skis)
Plan C) Running/ski bounding

Thursday November 15
Time: 6:30-8:00
Location: P5
Activity: Agility + Speed
Skate rock ski

Saturday November 17
Time: 10-12
Location: P6
Activity: 30/30s skate ski
*Please see training plan for details

Sunday November 18
Time: 9:00-11:00
Location: P10
Activity: Distance ski
*Hopefully enough snow to skate ski but stay tuned

November 5-11

posted Nov 4, 2018, 1:07 PM by Katie McMahon   [ updated Nov 10, 2018, 2:07 PM ]

Hi Team! 
Thank you so much everyone for your help at the Ski Swap!!

This week is the third week in the training cycle and therefore is a rest week.
Make sure you are taking care of yourself. Getting enough sleep is the #1 thing that will improve your 
performance!!

Please register for the TT on Saturday here: https://www.webscorer.com/register?raceid=159750
Registration closes Thursday at 11:59pm
There will be no late 'day of' registration

My contact info is:
nordic-coach@chelseanordiq.ca

Please let me know if there are any questions!

Tuesday November 6
Time: 6:30 - 8:00PM  
Location: P6
Activity: Survival with the Midgets

Thursday November 8
Time: 6:30-8:00
Location: RPA
Activity: Race Prep intervals skate

Saturday November 10
Time: *see start list but most likely around 8am
Location: P5
Activity: Classic Sprint TT
*You can still race if you have skate equipment

Sunday November 11
Time: 9:00-11:00
Location: P10
Activity: Bring rock skis and running shoes. TT intensity.

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