Training Sept 9 to 15th

posted Sep 8, 2019, 7:24 PM by Maurice Samm   [ updated Sep 12, 2019, 2:06 PM ]


Reminder that training is now Tuesday and Thursday 6:30-8pm and Saturday 9am -11am. 

Important up Coming dates

Strength testing Tuesday September 10th
September 21 is the Skinouk Roller Ski Race and Mini camp with Fondeur Laurentide 
September 28th is our Chelsea Open House
Oct 5-6 will be our fall training camp, Likely in Tremblant, details to come and there 
will be an opportunity to run Papineau ville if these dates conflict. 
Oct 26th fall Orienteering Rogaine get your compasses ready
Nov 2-3rd Chelsea Nordiq Ski Swap
November 30th -Dec 1 on-snow Camp (Maybe at Nakkertok maybe Morin Heights 
depending on snow)
Dec 6 and 7 Premier Neige races in Morin Heights 
Dec 13-15 Q-Cup #1 Nakkertok Candy Cane Cup 

Sporte Etude

For athletes interested in doing a modified Sport etude at Philemon Wright High School.
 It is possible to talk to your guidance councillor and do 2 days of training with sport etude.
 Hadley is doing a sport etude but it is only for grades 7 and 8. grade 9 to 11 athletes can
 still join sport etude but they will miss class a couple of times a week, it is a good way to get 
your training done during the day, be with a highly motivated group of athletes. 

I recommend Wednesdays and Fridays from 1:30-3:30pm
Training will be at the Relais Plien Air
The cost of this program will be $650 for the year 
If you are interested talk to Moe

Skinouk Roller Ski Race
On September 21st we will be participating in the Skinouk Roller ski race. The race will
 take place at p5 with bib pick up at 6:30am and first race starting at 8am. It will be a mass 
start race. Fondeur Laurentide is also coming for a training camp so we will join them for a 
mini local camp. More details to come. 
The race costs $25 and here is the registration link https://zone4.ca/register.asp?id=21457&lan=1&cartlevel=1 
This race will take place in the hills at p5 if you are not comfortable with the hills then I do not 
encourage you to race. We will be practicing hills this week end so you will know if you are ready to 
race or not do not miss Saturday's practice if you are new to the hills. 

Team Meeting

Next Thursday, September 19th  we will do a team meeting. This is a mandatory meeting for both parents and athletes for both returning and new athletes. There will be a lot of valuable information given that will help your athlete and your family be successful this year. This will be an interactive meeting where you get to give feedback and input into the coming season. 

The purpose of this meeting will be to discuss:
Training process
Goals for up coming season
Trips for the coming season (Dates, costs, support teams)
Which athletes should go to which races
Ranking systems for Quebec and Canada (Quebec cup ranking and Canadian Points list, CPL) 


Training Plans

Training plans have been updated. Follow the following links to your training plan. 
For those that have their own training plans cut and paste the August training plan into your plan. 


Meso 4
Week TypeTesting week
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday September 9
AMrecovery
PM
Tuesday September 10
AM
PMStrength Testing 1.5Riders Roost 6:30pm - 8pm
Wednesday September 11
AM
PMSki Strength1.5see ski specifc strength plan
Thursday September 12
AM1
PM
3 x 8min zone 3 intervals
Camp Fortune  6:30 - 8pm
Friday September 13
AM
PMStrength1Self training
Saturday September 14
AMFarlek - Zone 3Photo Scavenger Hunt - Bring a picture taking device, hill work for those that are new to the program2p5 - 9am - 11am
PM
Sunday September 15
AMZone 1 Zone 1 roller ski classic if you have Classic Roller skis 2p8 Self training 9-11am
PM
Week TotalYTP = 109



Training September 2nd to September 8th

posted Aug 30, 2019, 8:29 PM by Maurice Samm   [ updated Aug 30, 2019, 8:40 PM ]

Welcome Back to Fall Training 
It has been a great summer and it is time to gather everyone for vacations, other sports and start to giver gas towards the next race season. There is only 90 days until our first race and it is time to turn the amazing training base that we have into a serious racing machine. 

Reminder that training is now Tuesday and Thursday 6:30-8pm and Saturday 9am -11am. 

Important up Coming dates

This week end there will be no team training on Saturday as it is the SFQ AGM so training will be on Sunday
Strength testing Tuesday September 10th
September 21 is the Skinouk Roller Ski Race
September 28th is our Chelsea Open House
Oct 3-6 will be our fall training camp, Likely in Tremblant,  details to come and there will be an opportunity to run papineua ville if these dates conflict. 
Oct 26th fall Orienteering Rogaine get your compasses ready
Nov 2-3rd Chelsea Nordiq Ski Swap
November 30th -Dec 1 on-snow Camp (Maybe at Nakkertok maybe Morin Heights depending on snow)
Dec 6 and 7 Premier Neige races in Morin Heights 
Dec 13-15 Q-Cup #1 Nakkertok Candy Cane Cup 

Sporte Etude

For athletes interested in doing a modified Sport etude at Philemon Wright High School. It is possible to talk to your guidance councillor and do 2 days of training with sport etude. Hadley is doing a sport etude but it is only for grades 7 and 8. grade 9 to 11 athletes can still join sport etude but they will miss class a couple of times a week, it is a good way to get your training done during the day, be with a highly motivated group of athletes. 

I recommend Wednesdays and Fridays from 1:30-3:30pm
Training will be at the Relais Plien Air
The cost of this program will be $650 for the year 
If you are interested talk to Moe


During our first week of training we will be doing testing with Anneke Windgarden helping her with her research project. See below for a note from her. 

Thanks again for agreeing to participate in my research project, I'm stoked that you guys/girls are interested in seeing how fatigue affects your performance! 

We are getting close to the testing dates and I wanted to send everyone an update (I will send a final update a couple days before the testing) so that you know what to expect! There's a lot of information here, so please read carefully to the bottom and let me know if you have any questions.

Testing Dates (Please confirm if you are doing morning or evening ASAP):
- Sept 3rd @ 8:30 AM OR 6:30 PM - Terry Fox Track (in Ottawa) - Meet just outside track
- Sept 4th @ 8:30 AM OR 6:30 PM  - Terry Fox Track (in Ottawa) - Meet just outside track
-  Sept 5th @ 8:30 AM OR 6:30 PM - Terry Fox Track (in Ottawa) - Meet just outside track

What you need to do to be prepared (Pre-Testing Instructions):
Bring your HR monitor watch & strap (and know how to use it!), also bring the charging adapter so I can upload the data to my computer immediately after testing. 
Treat the 3km tests like a race day. Optimize race nutrition, prioritize getting a good sleep & manage fatigue appropriately to perform YOUR BEST for the TT. Following these guidelines are essential to ensure quality results. This could mean taking the afternoon off work to rest, roll, prepare, think about the split times you need to hit your goal, stay hydrated, etc. Ideally this also means that you aren't spending a long day in the sun or being extremely active and showing up tired to the testing. 
Take August Sept 2nd as a rest day. This is mandatory as a part of the protocol. Failure to take this rest day will compromise your results. "Rest Day" means no structured workouts; light physical activity (ie, a short cycle commute, walking around with friends, an easy swim) is okay. 
No other structured workouts on Sept 3rd, 4th, 5th. This is mandatory as a part of the protocol. Participating in additional workouts will compromise your results. If you have another sport that you practice (ie, soccer, paddling, etc), please speak with your coach to let them know you will not be attending practice/games on these days. Please treat these workouts as races and avoid strenuous or exhausting activities outside of the testing workouts. 
- I will send out more specific workout plans and details closer to the date. 

Training Plans

Training plans have been updated. Follow the following links to your training plan. 
For those that have their own training plans cut and paste the August training plan into your plan. 


This weeks plan unless you are doing Anneke's fatigue Study and then you will be doing the three trainings for the study. The Study is for athletes that are Junior ages and older. We will join them of the Thursday Track Run. 

Meso 5
Week TypeTesting
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday September 2
AMrecovery
PM
Tuesday September 3
AM
PMRun and Team Building1.5Visitors Center 6:30 - 8pm
Wednesday September 4
AMSki Strength1Self training
PM
Thursday September 5
AM3km time trial 1.5Terry Fox track
PM6:30-8pm
Friday September 6
AMStrength Gym1Self Training
PM
Saturday September 7
AMZone 1 zone 1 - Style of choice1.5Self training
PM
Sunday September 8
AMzone 4 Skate Roller ski zone 3, agilty and video work2Lac Lemey Reno Depot Parking lot - 9am -11am
PM
Week TotalYTP =88.5
Meso 5
Week TypeTesting
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday September 2
AMrecovery
PM
Tuesday September 3
AM
PMRun and Team Building1.5Visitors Center 6:30 - 8pm
Wednesday September 4
AMSki Strength1Self training
PM
Thursday September 5
AM3km time trial 1.5Terry Fox track
PM6:30-8pm
Friday September 6
AMStrength Gym1Self Training
PM
Saturday September 7
AMZone 1 zone 1 - Style of choice1.5Self training
PM
Sunday September 8
AMzone 4 Skate Roller ski 4x4min zone 3 and Agilty and video work2Lac Lemey Reno Depot Parking lot - 9am -11am
PM
Week TotalYTP =88.5

Training August 26 to September 1st

posted Aug 26, 2019, 5:07 AM by Maurice Samm

This week end is a long week end so it is self training. 

Time Trial 
Great work everyone in the time trial. Here are the results and the results from last year. 
Make sur that you are taking to the time to reflect about what you want to continue doing and what you want to training so that you get better for the next race. Our next race is September 21st. 


During our first week of training we will be doing testing with Anneke Windgarden helping her with her research project. see below for a note from her. 

Thanks again for agreeing to participate in my research project, I'm stoked that you guys/girls are interested in seeing how fatigue affects your performance! 

We are getting close to the testing dates and I wanted to send everyone an update (I will send a final update a couple days before the testing) so that you know what to expect! There's a lot of information here, so please read carefully to the bottom and let me know if you have any questions.

Testing Dates (Please confirm if you are doing morning or evening ASAP):
- Sept 3rd @ 8:30 AM OR 6:30 PM - Terry Fox Track (in Ottawa) - Meet just outside track
- Sept 4th @ 8:30 AM OR 6:30 PM  - Terry Fox Track (in Ottawa) - Meet just outside track
-  Sept 5th @ 8:30 AM OR 6:30 PM - Terry Fox Track (in Ottawa) - Meet just outside track

What you need to do to be prepared (Pre-Testing Instructions):
Bring your HR monitor watch & strap (and know how to use it!), also bring the charging adapter so I can upload the data to my computer immediately after testing. 
Treat the 3km tests like a race day. Optimize race nutrition, prioritize getting a good sleep & manage fatigue appropriately to perform YOUR BEST for the TT. Following these guidelines are essential to ensure quality results. This could mean taking the afternoon off work to rest, roll, prepare, think about the split times you need to hit your goal, stay hydrated, etc. Ideally this also means that you aren't spending a long day in the sun or being extremely active and showing up tired to the testing. 
Take August Sept 2nd as a rest day. This is mandatory as a part of the protocol. Failure to take this rest day will compromise your results. "Rest Day" means no structured workouts; light physical activity (ie, a short cycle commute, walking around with friends, an easy swim) is okay. 
No other structured workouts on Sept 3rd, 4th, 5th. This is mandatory as a part of the protocol. Participating in additional workouts will compromise your results. If you have another sport that you practice (ie, soccer, paddling, etc), please speak with your coach to let them know you will not be attending practice/games on these days. Please treat these workouts as races and avoid strenuous or exhausting activities outside of the testing workouts. 
- I will send out more specific workout plans and details closer to the date. 

Training Plans

Training plans have been updated. Follow the following links to your training plan. 
For those that have their own training plans cut and paste the August training plan into your plan. 



Meso 5
Week TypeRecovery
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday August 26
AMRecoveryYoga/Stretching
PM
Tuesday August 27
AMRecoveryYoga/Stretching
PMZone 1 of choice1.5
Wednesday August 28
AM
PMStrengthGym Meso 5 1.5Heritage
Thursday August 29
AM
PMZone 1/StrengthFLOW SessionRoost- Near biathlon range at Camp Fortune
Friday August 30
AM
PMStrength Meso5Yoga/recovery1Self training
Saturday August 31
AMWake up intensityZone 3 : 3-4 x 4 mins with 1:30 rest2Self-training, style of choice
PM
Sunday September 1
AMRecovery1Self training
PM
Week TotalYTP = 77

Training August 19 - 25

posted Aug 21, 2019, 11:27 AM by Maurice Samm   [ updated Aug 21, 2019, 11:28 AM ]

Time Trial
On August 25th we will be hosting the next regional time trial. This means that we will need to 
be organizing and providing most of the volunteers. Below are the details. This is a fun time trial,
 it is the second time that we have done this time trial.

National Capital Roller Ski Time trial #2 UpHill Fun August 25th
Type:   Skate roller-ski U14 and U16
Classic U18 and Open
Start:   Individual - 15 sec
Location: P5

8am bib pick up 
Start time
Estimate start time: 8:45 Open U18
Estimate start time: 9am U16 and U14 

Volunteers? Of course!  Register here: 
Distances and Categories
8k P5 to top of Black Lake Hill 
Open Men, Open Women, U18 Boys and Girls
5k Mica Junction to top of Black Lake Hill
 U16 Girls/Boys and U14 Boys and Girls
Safety: pull off to right at appointed turn-arounds; check left and right then turn left
only CCC registered skiers may participate

Cost: none

Deadline: Friday August 23rd 11:59 pm



Training Plans

Training plans have been updated. Follow the following links to your training plan. 
For those that have their own training plans cut and paste the August training plan into your plan. 


Meso 4
Week TypeIntensity
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday August 19
AMRecovery
PM
Tuesday August 20
AM
PMZone 1/speedZone 11.5Zone 1 of choice
Wednesday August 21
AM
PMStrengthGym Meso 41Heritage College
Thursday August  22
AM
PMBuilding z3/44 x 5 min min zone 3 with 10 secs acceleration 2 min rest1.5P8 Classic u18 and Skate U 16 
Friday August 23
AMStrength1.56:30-8pm
PMZone 1/ TechniqueZone 1 of choice1
Saturday August  24
AMZone 1 1.5
PM
Sunday August 25
AMTime trial28am - 10:30am
PM
Week TotalYTP = 10.510.5

Training August 12 to 18th

posted Aug 12, 2019, 9:40 AM by Maurice Samm   [ updated Aug 16, 2019, 9:58 AM ]

Practice participation
The number of people coming out to practice has been getting very small lately. I know that some
 people are away but I also know that their are people that are avoiding practice. Avoiding practice
has many problems that do not help your development. 1. You are not getting fitter and therefore not 
progressing towards mastery, progression and improvement are some of the most powerful motivators 2. You are  
not developing social connections with the training group and your coach, social connections are the 
next most powerful motivators. With out these motivators you will start to question why you are 
doing this and you will suffer from a lack of purpose. How to protect your self from this is to get your self 
to practice. Your coaches are committed to your development but we can have little impact if you are not there. 

Time Trial
On August 25th we will be hosting the next regional time trial. This means that we will need to 
be organizing and providing most of the volunteers. Below are the details. This is a fun time trial,
 it is the second time that we have done this time trial.

National Capital Roller Ski Time trial #2 UpHill Fun August 25th
Type:   Skate roller-ski U14 and U16
Classic U18 and Open
Start:   Individual - 15 sec
Location: P5

8am bib pick up 
Start time
Estimate start time: 8:45 Open U18
Estimate start time: 9am U16 and U14 

Volunteers? Of course!  Register here: 
Distances and Categories
8k P5 to top of Black Lake Hill 
Open Men, Open Women, U18 Boys and Girls
5k Mica Junction to top of Black Lake Hill
 U16 Girls/Boys and U14 Boys and Girls
Safety: pull off to right at appointed turn-arounds; check left and right then turn left
only CCC registered skiers may participate

Cost: none

Deadline: Friday August 23rd 11:59 pm



Training Plans

Training plans have been updated. Follow the following links to your training plan. 
For those that have their own training plans cut and paste the August training plan into your plan. 


Meso 4
Week TypeIntensity
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday August 12
AMRecovery
PM
Tuesday August 13
AM
PMZone 1/speedZone 11.5Zone 1 of choice
Wednesday August 14
AM
PMStrengthGym Meso 41Heritage College
Thursday August 15
AM
PMBuilding z3/43 -6 x 4 min zone 3 with 10 secs acceleration 2 min rest1.5P8 Classic or skate for biathletes
Friday August 16
AMStrength1.5
PMZone 1/ TechniqueZone 1 of choice1
Saturday August 17
AMClassic Roller ski Race prep 3-4 x 8min zone 42P8 9am - 11am
PM
Sunday August 18
AMZone 1 of choice2
PM
Week TotalYTP = 1310.5

Training August 5 to 11

posted Aug 5, 2019, 8:43 AM by Maurice Samm   [ updated Aug 5, 2019, 8:45 AM ]

This week Moe is on vacation and Sophie will be leading practice. 

Mec Running Race 
Please note the early practice time, 8:30am on Saturday and the Mec Race on Sunday. Mec races
 are awesome cross country races and they are a great way to put on a bib and push your
 self hard. Here is the registration link https://events.mec.ca/node/241821 
Online registration closes August 8th there is day of registration so you can register 
Sunday Morning. I recommend the 11km race which starts at 8:30am so you will need to 
be onsite by 7:30am in order to get your race bib. 

Time Trial
On August 25th we will be hosting the next regional time trial. This means that we will need to 
be organizing and providing most of the volunteers. Below are the details. This is a fun time trial,
 it is the second time that we have done this time trial.

National Capital Roller Ski Time trial #2 UpHill Fun August 25th
Type:   Skate roller-ski U14 and U16
Classic U18 and Open
Start:   Individual - 15 sec
Location: P5

8am bib pick up 
Start time
Estimate start time: 8:45 Open U18
Estimate start time: 9am U16 and U14 

Volunteers? Of course!  Register here: 
Distances and Categories
8k P5 to top of Black Lake Hill 
Open Men, Open Women, U18 Boys and Girls
5k Mica Junction to top of Black Lake Hill
 U16 Girls/Boys and U14 Boys and Girls
Safety: pull off to right at appointed turn-arounds; check left and right then turn left
only CCC registered skiers may participate

Cost: none

Deadline: Friday August 23rd 11:59 pm



Training Plans

Training plans have been updated. Follow the following links to your training plan. 
For those that have their own training plans cut and paste the August training plan into your plan. 




DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday August 5
AMRecovery0.5
PM
Tuesday August 6
AM
PMCheck your HRRunning zone 3 (4X3min)1.5
Wednesday August 7
AM
PMStrengthGym Strength1.5Heritage College - Sophie
Thursday August 8
AM
PMZ4-Z5(4 x (3min + 30 sec) z3 to sprint Focus on tempo changes 2:30 rest1.5P8 Skate - Sophie 6:30 - 8pm
Friday August 9
AM
PMStrength1.5Self Training
Saturday August 10
AMZone 1Zone 1/ Technique Skate1.58:30 - 10am P8 - Sophie
PM
Sunday August 11
AMZone 4/RaceMEC Race1.511k Trail Race Camp fortune
PM
Week TotalYTP = 109.5

Training July 29 - August 4th

posted Jul 31, 2019, 10:42 AM by Maurice Samm   [ updated Aug 2, 2019, 3:10 PM ]

Meso 4
Week Type
Recovery *No official group practices
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday July 29
AMRecovery
PM
Tuesday July 30
AMRecovery with yogaActive yoga recovery
PM
Wednesday July 31
AM
PMGym at 80% weight1Heritage 6:30-8:00 Meso 4*** Please bring your classic ski boots to practice. 
Thursday August 1
AMZone 1 and speedRunning with poles (5-10 x 10secs Fartlek ensuring 2mins off in between)1P5 6:30-8:00
PM
Friday August 2
AM
PMGym1Self Training Meso 4
Saturday August 3
AMclassic for those that have classic technique and long ski2Self training
PM
Sunday August 4
AMZone 1Zone one of choice1Self training
PM
Week TotalYTP =66

Training July 22nd to July 28th

posted Jul 22, 2019, 6:03 PM by Maurice Samm

Great week last week. Both of the 3km twilights race and the time trial were great races and fun. So fun to see you improving. 

If you are having trouble seeing all of these posts. 
Change to desk top mood at the bottom of the screen. 
on some phones you are not able to scroll to the right 
to see the full text. 

Klimat Gym in Wakefield is having a free open house this week so we are going to use this gym on Wednesday. 
Climbing shoes are $5
You can fill out the Waiver before hand use this link to fill out waiver. 
https://waiver.smartwaiver.com/w/5cd48f1dc0c0d/web/ 
It is a beautiful gym with a bouldering wall and full set of strength equipment. 
We will do our strength program for a portion of the session and climb for the last portion. 
Wakefield is 15mins north of Chelsea.

Please note as well the early morning start, 8am on Saturday to get a 3 hour work out in. 




Meso 3
Week TypeTraining Camp/Volume: Double poling focus
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday July 22
AMRecoveryFun activity
PM0.75
Tuesday July 23
AMZone 1 with accelerations1.5
PMrecovery activity0.5style of choice
Wednesday July 24
AMZone 1 of choice0.75
PMStrength1.5Klimat Gym in Wakefield 6:30 -8pm
Thursday July 25
AM
PMZone 1 with double pole technic focus 8 x 30sec x 2min rest 1.5P8 6:30 - 8am classic if you have classic roller skis
Friday July 26
AMStrength1.5
PMzone 1 of choice1
Saturday July 27
AMLong double pole Classic or skate3Double poling focus Starting at 8am :) Starting at Park Moussette
PM
Sunday July 28
AMZone 12Style of choice
PMrecovery activity1
Week TotalYTP=1515

Training July 15th to 21st.

posted Jul 16, 2019, 1:04 PM by Maurice Samm

Fun week coming up!!!

Wednesday night is a track race workout instead of the usual gym. It's at the Terry Fox track in Ottawa.
The races start at 6:30 in a rolling start way so there are no specific time frames,you need to be prepared and open minded to a range of time to race, as it happens in ski races (delays) and in life!
The 3000m is towards the end so I suppose it will be around 7:30. If you can arrive a little bit before 6:30 it would be great. If there is no more parking, you can go park at Brookfield High school, it's 400m away and free.

Registration closes tomorrow at noon. I suggest you register for the 3000m and a sprint race, either the 200m or the 300m hurdles. We can ask to lower the hurdles so don't worry about it! :)

En pièce jointe est l'horaire de la soirée.

REGISTER WITH THE TEAM NAME:
UNIVERSITE DU QUÉBEC (UQ)
They should change it to ESO

Here's the link to register :
https://www.trackie.com/online-registration/register/twilight-6-ottawa/32359/

The first regional roller ski TT will commence in just over a week! Sunday July 21st


Type:   Skate roller-ski
Start:   Individual - 15 sec
Location: P8


Distances and Categories
9k to Mica and back
Open Men, Open Women, U18 Boys
6k to top of Dave’s Hill and back
U18 Girls, U16 Girls/Boys
4K to overpass and back
U14’s

Safety: pull off to right at appointed turn-arounds; check left and right then turn left
only CCC registered skiers may participate

Cost: none

Register: Click here to register Please make sure that you register on time 
Deadline: Friday July 19 11:59 pm


Here is this weeks training program.


Meso 3
Week TypeIntensity
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday July 15
AM
PMactive recovery1
Tuesday July 16
AMStrength or core1
PMEasy zone 10.75
Wednesday July 17
https://ottawalions.com/wp-content/uploads/2019/06/2019-SUMMER-TWILIGHT-SERIES.pdf
Summer twilght series3km + sprint of choice1.56:30 - 8pm Terry Fox Track in Ottawa
Thursday July 18
AMzone 1 0.5
PMstrength1.56:30-8pm Heritage college
Friday July 19
AM


PMzone1 style of choice1
Saturday July 20
AMrace prep intervalsskate roller ski2p5 9am -11am
PM
Sunday July 21
AMraceSkate Roller skiing Time trial2p8 8am - 10:30am
PM



Training July 9th to July 14th

posted Jul 9, 2019, 1:32 PM by Maurice Samm   [ updated Jul 10, 2019, 11:11 AM ]

What a great couple of camps we have had in Owl and Lake Placid. 

Thanks Chris for the photos from Owl and check out Chelsea Nordiq Instagram for photos of Lake Placid. 

Next Camp will be Jericho for Biathletes see information from Tim and Mont Tremblant at the end of August. See here for sign ups to these camps. These camp are very motivating and fun experiences for athletes. I highly recommend them. https://docs.google.com/spreadsheets/d/1fOYuWi3KSxFlrzBk8q4z_DWEqs6SyRtJhP0WO5I3Swg/edit#gid=143438734 

The first regional roller ski TT will commence in just over a week! Sunday July 21st


Type:   Skate roller-ski
Start:   Individual - 15 sec
Location: P8


Distances 
and Categories
9k to Mica and back
Open Men, Open Women, U18 Boys
6k to top of Dave’s Hill and back
U18 Girls, U16 Girls/Boys
4K to overpass and back
U14’s

Safety: pull off to right at appointed turn-arounds; check left and right then turn left
only CCC registered skiers may participate

Cost: none

Register: Click here to register Please make sure that you register on time 
Deadline: Friday July 19 11:59 pm



Here is this weeks training plan with locations for the team practices. 



Meso 3
Week TypeIntensity
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday July 8
AMrecovery
PM
Tuesday July 9
AMactive recoveryz1 of choice1Self Training
PM
Wednesday July 10
AM
PMStrength1.5Heritage College 6:30 - 8pm
Thursday July 11
AM

1.
PMTrack workout : 3000m and hurdle preparation4-6 x 500m repetitions at 3km fastest pace + hurdle drills1.5
Asticou track 6:30 - 8pm

Friday July 12
AMStrength1.5 Self Training
PM
Saturday July 13
AMFarklek distance ski2P5 9-11am
PMActive recovery or play0.5
Sunday July 14
AMZone one of choice2Self Training
PM
Week Total10

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