January 22-28

posted Jan 22, 2018, 11:10 AM by Katie McMahon   [ updated by Maurice Samm ]

For Chelsea Sprints I would like for you either to race or volunteer.

This is our race so it is important to support it and it is super fun. 


Sign up for the Chelsea Sprint race: https://zone4.ca/register.asp?id=16995&lan=1&cartlevel=1

Sign up for Volunteering at Chelsea Sprint Race: http://chelseanordiq.ivolunteer.com/sprint_2018



Tuesday, Jan 23 CEGEP Practice cancelled because of snow 

conditions everyone will practice in the evening.



Tuesday, Jan 23 EVENING Practice cancelled because of snow 

conditions


Thursday, Jan 25, CEGEP Practice

Activity: 6x2mins z4 with 2mins recovery

Technique: Classic

Location: RPA

Time: 8am - 9:30am

Notes: 


Thursday, Jan 25, EVENING Practice

Activity:

2x (3x2mins/2mins) with 5mins break z4 in team sprint format

Technique: Classic

Location: Camp Fortune

Time: 6:30-8:00

Notes: Please be warmed up and ready to start intervals at 7.


Saturday, Jan 27

Activity:

Juvi: 20mins continuous z3

Junior: 30mins continuous z3

Technique: Classic

Location: P12

Time: 10-12

Notes:


Sunday, Jan 28

Activity: Chelsea Sprint race

Technique:

Location:

Time:


*You should either be racing or volunteering. This is mandatory.

January 15-21

posted Jan 15, 2018, 9:16 AM by Katie McMahon   [ updated Jan 15, 2018, 11:45 AM by Maurice Samm ]


Tuesday, Jan 16 CEGEP Practice

Activity: Z4

Activity = 4x5mins (4mins rest)

Technique: Skate

Location: Camp Fortune

Time: 8am - 9:30am

Notes:


Tuesday, Jan 16

Activity: Z4

Juvi = 4x4mins (4mins rest)

Junior+ = 4x5mins (4mins rest)

Technique: Skate

Location: Camp Fortune

Time: 6:30-8:00

Notes: Please check in with coaches at Chalet des Erables at 6:40 and be ready and warmed up for intervals at 7pm.


Thursday, Jan 18, CEGEP Practice

Activity: Speed and Sprint Starts

Technique: Classic

Location: Camp Fortune

Time: 8am - 9:30am

Notes: 


Thursday, Jan 18

Activity: Speed and accelerations

Technique: Classic

Location: Camp Fortune

Time: 6:30-8:00

Notes:


Saturday, Jan 20

Activity: Saint Bruno

Technique:

Location:

Time:

Notes:


Sunday, Jan 21

Activity: Saint Bruno

Technique:

Location:

Time:

January 8-14

posted Jan 10, 2018, 1:50 PM by Katie McMahon   [ updated Jan 13, 2018, 4:10 PM by Maurice Samm ]

Thursday, Jan 11

Activity: Speed and accelerations

Technique: Skate

Location: RPA

Time: 6:30-8:00

Notes:


Saturday, Jan 13

Activity: Coupe Skinouk

Technique: Skiathlon

Location: Relais Plein Air

Time:

Notes:


Sunday, Jan 14

Activity: Volume ski

Technique: Classic

Location:P8

Time: 12noon - 2pm we will go later as it is going to be cold tomorrow morning.

Notes:

January 1-9

posted Jan 1, 2018, 9:41 AM by Katie McMahon   [ updated Jan 1, 2018, 12:48 PM ]

Tuesday, Jan 2

Activity: z4 (if temperature permits) 2x(5x30/30)

*If too cold, we will be doing shorter accelerations

Technique: Skate

Location: Camp Fortune

Time: 9:00-10:30

Notes:

December 18-31

posted Dec 18, 2017, 9:17 AM by Katie McMahon   [ updated Dec 29, 2017, 11:01 AM ]

Heading into the xmas break we will have a few days off from

group trainings. Please see the below schedule for the changes.




Thursday, Dec 28

Activity: Mini Camp

Technique: Classic and Skate

Location: Camp Fortune

Time: 9:00-2:00

Notes: We will be doing some z4, technique and sport education sessions


Saturday, Dec 30

Activity: Z3 with skiathlon exchanges

3x10mins

Technique: Classic and Skate

Location: Camp Fortune

Time: 10:00-12:00

Notes:


Sunday, Dec 31

Activity: Volume ski

Technique: Classic

Location:Camp Fortune

Time: 10:00-12:00

Notes:

December 4-17

posted Dec 4, 2017, 7:24 AM by Katie McMahon   [ updated Dec 12, 2017, 12:38 PM ]

Please register for the Candy Cane Cup Dec 16-17.

https://zone4.ca/register.asp?id=16768&lan=1&cartlevel=1


Everyone should race both days. Register in the 'Open' Category

for the sprints and your own category for the distance race.


*See Moe's email for more details



***MONDAY DEC 11

Activity: Z5

Juvi: (4x30sec w 2mins rest) x2

Junior: (4x40sec w 2mins rest) x2

Technique: skate ski

Location: Nakkertok

Time: 6:30pm - 8:00pm

Notes:



Thursday, Dec 14 CEGEP

Activity: Race Prep

Technique: Athlete choice

Location: Nakkertok south

Time: 8:00-9:30am

Notes:


Thursday, Dec 14 EVENING

Activity:

Race Prep Intervals with Team Relay as your 3x1mins z4

Confidence talk

Technique: Skate

Location: P6

Time: 6:30-8pm

Notes:



Saturday, December 16

Activity: Candy Cane Cup Sprint

Technique: skate ski

Location: Nakkertok south

Time: See start list

Notes:


Sunday, December 17

Activity: Candy Cane Cup Distance

Technique: Classic

Location: Nakkertok south

Time: See start list

Notes:


November 27-December 3

posted Nov 26, 2017, 1:08 PM by Katie McMahon   [ updated Nov 27, 2017, 3:55 PM by Eric Schryer ]

Great work on the TT team! Lots of solid efforts and great learning.

This week is a Recovery week! Priorities this week are: sleeping, stretching,

eating and stress management.

Especially those of you who raced Sunday, take Monday completely off from

training.


Tuesday, November 28

Activity:

Juniors: Fartlek accelerations

Juvis: Agility and speed

Technique: skate rock ski or run

Location: P10

Time: 6:30pm - 8:00pm

Notes: *come prepared to both skate rock ski and run. We will make a call at 6:20.


Tuesday, November 28 - MORNING CEGEP PRACTICE

Activity: Classic ski technique, video work and 6 x 20sec speed work.

Technique: Classic

Location: Nakkertok

Time: 8am - 9:30am

Notes:


Thursday, November 30

Activity: Beginner "Welcome to the Quebec Cup" wax clinic for athletes and parents.

*Athletes who are confident in their waxing skills you are on a recovery workout.

Easy run followed by rolling a stretching.

Technique: Run

Location: Chalet des Erables (Camp Fortune) waxing will be in the Roost.

Time: 6:30-8pm

Notes: Please bring a pair of classic and skate skis to practice waxing on


Thursday, November 30th CEPEG

Activity: 3 to 5 x 6mins zone 3 depending on quality,video technique work.

Technique: classic

Location: Nakkertok

Time: 8am - 9:30am

Notes:



Saturday, December 2

Activity: Intro to z5 workout

(6x20secs)x2 2mins recovery Juveniles 

6x30secs)x2 2mins recover Juniors

Technique: skate ski

Location: Nakkertok south

Time: 1-3pm

Notes:


Sunday, December 3

Activity: Classic distance ski with Technical focus, (8x10sec speeds) and Video work.

Technique: Classic

Location: Nakkertok south

Time: 9:00-12:00

Notes:


November 20-26

posted Nov 19, 2017, 12:43 PM by Katie McMahon   [ updated Nov 25, 2017, 1:50 PM ]

Sign Up for TT:

https://www.webscorer.com/register?raceid=121126&owner=1


This week is another intensity week #2 of this cycle.

We are trying to get as much 'on snow' time as possible,

hence the change in schedule.


*Please only come to either Monday Night or Tuesday morning. 

On thursday please only come to one of the practices, 

as we will be doing the same workout at both.


** There is no evening practice on tuesday this week


Monday, November 20

Activity: Z1 technique with15 secs speeds

Technique: Skate

Location: Nakkertok South

Time: 6:30-8pm

Notes:


Tuesday, November 21

Activity: Classic ski with 10x15sec speeds

Technique: Classic ski

Location: Nakkertok South

Time: 6:45- 8:15am

Notes:


Thursday, November 23 *Morning on snow option

Activity: 8 x (1mins on 3mins rest) z4

Technique: Classic

Location: Nakkertok South

Time: 6:45-8:15am

Notes:


Thursday, November 23 *Evening snow or dryland option

Activity: 8 x (1mins on 3mins rest) z4

Technique: skate ski or run

Location: P10

Time: 6:30am - 8pm

Notes: Wear a headlamp ***bring running shoes just in case!!


Saturday, November 25

Activity: Ski specific strength and agility

Technique: skate ski

Location: Nakkertok south

Time: 1-3pm

Notes:


Sunday, November 26

Activity: Time Trial

Technique: skate

Location: Nakkertok south

Time: Please see emailed start list for you start time. First start is at 9:30

Notes:


November 13-19

posted Nov 13, 2017, 3:28 PM by Katie McMahon   [ updated Nov 18, 2017, 12:58 PM ]

Tuesday, November 14 Cegep Practice

Activity: ski at nakkertok

Technique:

Location:

Time: 8am - 9:30am

Notes:


Tuesday, November 14

Activity: Ski bounding intensity. 4

Technique: running with poles

Location: Camp Fortune

Time: 6:30-8pm

Notes: Please wear a headlamp and running poles


Thursday, November 16 Cegep Practice

Activity: 4 x 6mins zone 4 3mins rest

Technique: Skate

Location: Nakkertok

Time: 8am - 9:30am

Notes:


Thursday, November 16

Activity: 2x10mins z4 (prologue simulation)

Technique: skate roller ski

Location: P5

Time: 6:30am - 8pm

Notes: Wear a headlamp ***bring running shoes just in case!!


Saturday, November 18

Activity: Technical ON SNOW 

Technique: skate ski with 12 x 10 sec sprints

Location: Nakkertok south

Time: 1-3pm

Notes:


Sunday, November 19

Activity: On snow ski with 3 x 5mins zone 3

Technique: skate

Location: Nakkertok south

Time: 9-12

Notes:


November 6-12

posted Nov 6, 2017, 4:30 AM by Katie McMahon   [ updated Nov 10, 2017, 11:30 AM by Maurice Samm ]

It's SKI SWAP Week!!! 
1) Sell your Raffle tickets!
2) Get an item to put into the Silent Auction http://chelseanordiq.ivolunteer.com/auctionitemsrcd_2017
4) Volunteer Saturday evening and Sunday http://chelseanordiq.ivolunteer.com/skiswap_2017

Here are the links to the different training plans.

400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing


Tuesday, November 7 Cegep Practice

Activity: Ski specific strength

Technique: skate

Location: Relais plein air

Time: 8am - 9:30am

Notes:


Tuesday, November 7

Activity: Ski specific strength

Technique: skate roller ski

Location: Relais Plein Air

Time: 6:30-8pm

Notes: Please wear a headlamp


Thursday, November 9 Cegep Practice

Activity: Double pole technique

Technique: skate

Location: Relais plein air

Time: 8am - 9:30am

Notes:


Thursday, November 9

Activity: Double pole technique

Technique: Classic

Location: P5

Time: 6:30am - 8pm

Notes: Wear a headlamp


Saturday, November 11

Activity: Long distance classic roller ski

Location: P5

Time: 9-11am

Notes: Wear heart rate monitor and come prepared with running shoes just in case


Sunday, November 12

Activity: SKI SWAP

Technique: 

Location:

Time:

Notes:


Comments
You do not have permission to add comments.

1-10 of 257