Practice Schedule May 21st - 27th *TESTING WEEK #1*

posted by Eric Schryer

Hi Team! This week is our first of a two-week (spread out) testing block of training! Please ensure you have a working hear rate monitor at each training. This will be critical for the MAX HR test. 

We will have a very awesome recovery session as our practice Thursday night. During a tough two week block it is so important to let our bodies recovery properly! This will be a super cool and educational session on rolling, stretching and proper recovery.

We will be looking for a few parents to volunteer with testing stations on Sunday during the CCC strength test. Please let Eric & I know if you are able to help.



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

Please let me know if there are any questions!

Tuesday May 22nd (Nordic Race)
Time: 6:30 - 8:00PM
Location: Philemon Wright High School Track
Activity: MAX HR TEST
*bring HR MONITOR , running shoes, water*

Wednesday May 23rd (Nordic race)
Time: 6:30 - 8:00PM
Location: Meredith Centre gym *please bring your own admission ($7)*
Activity: Meso 1.

Thursday May 24th (Nordic Race)
Time: 6:30 - 8:00pm
Location: Camp Fortune *Stay tuned, possible change*
Activity: Recovery rolling & stretch session. 
*If you have your own yoga mat, please bring it*

Sunday May 27th (Nordic Race)
Time: 9:00AM - 11:00AM *Time Slots*
            JUNIORS: 9-10:30 (arrive by 9 & begin warm up *check in with us at roost*, TEST START at 9:40)
            Juvi: 9:30-11 (arrive by 9:30 & begin warm up *check in with us at roost*, TEST START at 10:15)
Location: Camp Fortune Roost / Shooting range. *please park in lower parking lot and run up to roost*
Activity: CCC strength test.
*Seeking parent volunteers*

May 14-20

posted May 14, 2018, 6:26 AM by Katie McMahon

Hi Team! 
This week is an 'Introduction to Intensity' week. The theme will be getting our bodies ready to do the intensity required
in the upcoming testing weeks, while still focusing on proper volume pacing and technique.

Sign up for summer training camps here: 

Remember to borrow/rent/purchase/find a heart rate monitor!

*N.B. As it is a long weekend, there will not be official practice on sunday. HOWEVER, you still all have
hours to do on your plans. Please refer to your training plans to see what you have to do. 

Any questions, do not hesitate to ask :)


Tuesday May 15th
Time: 6:30 - 8:00PM
Location: P6
Activity: Z3 Fartlek
*bring running shoes, water, heart rate monitor/watch*

Wednesday May 16th 
Time: 6:30 - 8:00PM
Location: Meredith Centre Gym
Activity: Meso 1. Please come with a copy of 
your strength plan either on your phone or printed out. Bring $7 for 
the gym.

Thursday May 17th
Time: 6:30 - 8:00pm
Location: Camp Fortune
Activity: Run/Core/Goal setting
*bring running shoes, water, HR monitor/watch*

Sunday May 20th
No Official Practice. 
Please Read your training plan for your hours.

May 7-May 13

posted May 7, 2018, 11:46 AM by Katie McMahon   [ updated May 9, 2018, 8:12 AM ]

Welcome back to training! We are gearing up for an amazing 2018/2019 season. 
On this practice schedule you will find the practice locations & activities we will be doing. This is NOT your training plan. We will send out training plans upon registration.

Here is some important info from the team meeting on Thursday Night for those who missed it.
Powerpoint with important info: Attached as a PDF below.


Tuesday May 8th
Time: 6:30 - 8:00PM
Location: Philemon Wright High School track.
Activity: Running technique / Learning warm-up.
*bring running shoes, water*

Wednesday May 9th 
Time: 6:30 - 8:00PM
Location: Meredith Centre Gym
Activity: Meso 1. Please come with a copy of 
your strength plan either on your phone or printed out. Bring $7 for 
the gym.

Thursday May 10th
Time: 6:30 - 8:00pm
Location: P2 RPA
Activity: Mud Run - Team building 
*bring running shoes, water*

Sunday May 13th
Time: 9:00 - 11:00AM
Location: Camp Fortune
Activity: Road bike OR run with training plan meeting / goal setting after.
*There will be both a biking group & a running group, come prepared for either*

April 30-May 6 WELCOME!

posted Apr 30, 2018, 8:54 AM by Katie McMahon   [ updated May 3, 2018, 10:37 AM by Eric Schryer ]

Welcome back to training! We are gearing up for an amazing 2018/2019 season. 
On this practice schedule you will find the practice locations & activities we will be doing. This is NOT your training plan. We will send out training plans upon registration.

Please note we are having our first team meeting on Thursday, May 3rd. The meeting will be held at the Chalet des Erables at Camp Fortune. This meeting is mandatory for all athletes and at least 1 parent should be present. This meeting will go over weekly training logistics, training camps, & hopefully set a tone for this year's season and answer any questions people may have.

My contact info is:
kj.mcmahon06@gmail.com
819-664-0425

Please let me know if there are any questions!

Tuesday May 1st
Time: 6:30 - 8:00PM
Location: NCC Visitors centre.
Activity: Easy Zone1 run. Team "getting to know you"
*bring running shoes, water*

Wednesday May 2nd
Time: 6:30 - 8:00PM
Location: Meredith Centre
Activity: Intro to strength
*bring indoor running shoes, $7 for gym entrance, gym clothing

Thursday May 3rd 
Time: 6:30 - 8:00pm
Location: Camp Fortune - Chalet des Érables
Activity: Team meeting *Mandatory*
Every athlete at at least one parent must be present. 
*bring a notebook*

Sunday May 6th (Nordic Race)
Time: 9:00 - 11:00AM
Location: Camp Fortune
Activity: Adventure run / hike
*bring running shoes, water*


Summer Training Camps

posted Apr 20, 2018, 9:15 AM by Katie McMahon

Hi all,
Before we head into our summer I wanted to make you aware of tentative training camp dates. 
This way, when you are making summer vacation plans you can keep these dates in mind. 
I have no intention of changing these dates, outside forces such as weather, availability and other teams cooperating.

More details to follow once we begin our season.

OWL Camp: 26-29 june

Jericho or Lake Placid Volume Camp: week of July 23

Jericho Summer Race Camp *BIATHLETES ONLY: 8-12 august

CNEPH Quebec junior and juvi Gatineau Camp: 12-18 august

Midget 'Learn to Rollerski' Camp: 20-22 august

March 19-25

posted Mar 19, 2018, 4:10 PM by Katie McMahon

Last official week of the ski season!!!


This weekend is the last QCup in Morin Heights.

Get ready to race hard, have fun and conclude our season

in a positive and awesome way :)


Good Luck to Biathletes at Nationals this week!!



Tuesday, March 20

Activity: 2x(3x2mins) with equal rest

"wake up" z4 intensity

*For those who attended nationals this will just be a z1 ski with some accelerations

Technique: skate

Location: Camp Fortune

Time: 6:30-8:00

Notes:


Thursday, March 22

Activity: Enjoy a night off

Technique:

Location:

Time:

Notes:


Saturday, March 24

Activity: Morin Heights

Technique:

Location:

Time: 

Notes:


Sunday, March 25

Activity: Morin Heights

Technique:

Location:

Time: 

March 5-18

posted Mar 5, 2018, 9:16 AM by Katie McMahon   [ updated Mar 15, 2018, 5:41 AM by Eric Schryer ]


Hi Team,

A large portion of the team is off to xc nationals this wednesday

and our biathletes are off to biathlon nationals in a week.

For those of you who are here, there will still be practice as we have the

final quebec cup at the end of march. There will be one weekend of

self training. If you have any questions please let me know.


Tuesday, March 6

Activity: 2x(3x2mins) with equal rest

"wake up" z4 intensity

Technique: skate

Location: P10

Time: 6:30-8:00

Notes: *Nationals crew DO NOT come to this practice



Thursday, March 8

Activity: Technical work with accelerations

Technique: Skate

Location: Camp Fortune

Time: 6:30-8:00

Notes:


Saturday, March 10

Activity: Cookie Biener

Technique:

Location:

Time: 

Notes:


Sunday, March 11

Activity: Z1 ski

Technique: Technique of choice

Location: P7

Time: 10-12


Tuesday, March 13

Activity: Classic Intervals with Midget group

Technique: classic

Location: Camp Fortune

Time: 6:30-8:00

Notes: *Joining the midget group, please meet Gab at the chalet des erables*



Thursday, March 15

Activity: Back country ski

Technique: Classic

Location: P7

Time: 6:30-8:00

Notes:


Saturday, March 17

Activity: z1 ski with 3 X5min Z3 (half rest)

Technique: Choice

Location:

Time: 

Notes: *self training


Sunday, March 18

Activity: Z1 ski

Technique: Technique of choice

Location:

Time: *self training



February 26-March 4

posted Feb 26, 2018, 1:41 PM by Katie McMahon   [ updated Mar 2, 2018, 10:33 AM ]

Hi Team,

Great racing this weekend both at home and in Lennoxville :)


As we head into the last week before xc nationals the emphasis is

on recovery and feeling fast.

If you are sick, you're #1 priority is to

get healthy. This means, sleeping well, eating well and good stress management.


This weekend you have a choice between using either Thea's race or Coupe Skinouk

as a tune up intensity.



Tuesday, Feb 27th, CEGEP Practice

Activity: 3x7mins z3

Technique: classic

Location: RPA

Time: 8am - 9:30am

Notes: 


Tuesday, Feb 27th evening Practice

Activity:

Juniors 3x7mins z3

Juvi 3x5mins z3

Technique: classic

Location: Relais Plein Air

Time: 6:30-8:00

Notes:


Thursday, March 1, CEGEP Practice

Activity: Technical work with accelerations

Technique: Skate

Location: RPA

Time: 8am - 9:30am

Notes: 


Thursday, March 1, EVENING Practice

Activity: Technical work with accelerations

Technique: Skate

Location: Camp Fortune

Time: 6:30-8:00

Notes:


Saturday, March 3

Activity: Coupe Skinouk or Practice

Technique: Skate z1

Location: P5

Time: 10am - 12noon

Notes:


Sunday, March 4

Activity: Thea's race or practice

Technique: Classic

Location:Nakkertok South for Thea's or P7

Time: 10-12

January 12 to 20th

posted Feb 12, 2018, 11:42 AM by Maurice Samm   [ updated Feb 20, 2018, 10:01 AM ]

This week we are building up some speed getting ready ofrthe biathlon and cross country races for next week.

Gatineau Loppet is coming up. Recommendations for the Loppet are do 1 of the races. If you are tired take a break, 

if you want to do one of the longer races than the 16km talk to Moe, Sophie or Eric to be sure that it is a good idea.


Our next race is in Lennox Ville and Chelsea Biathlon Race at the end of February here is a link to the race notice for St. Bruno

make sure you read it and register on 

time. http://skidefondquebec.ca/sites/default/files/docs/avis_de_course_coupe_quebec_4_bishop_2018_vfinale.pdf



Tuesday, Feb 13th, CEGEP Practice

Activity: 4 x 5min zone 4 intervals with 5mins rest.

Technique: classic, we will do these up trail 15 towards pink lake

Location: RPA

Time: 8am - 9:30am

Notes: 


Tuesday, Jan 13th evening Practice

Activity: 4 x 4min zone 4 4mins rest

Technique: classic

Location: Camp Fortune

Time: 6:30-8:00

Notes:


Thursday, Feb 15th, CEGEP Practice

Activity: 30sec x 30sec x 8 reps  two sets with a 5min break in-between

Technique: Skate

Location: RPA

Time: 8am - 9:30am

Notes: 


Thursday, Feb 15th, EVENING Practice

Activity: 30sec x 30sec x 8 reps  two sets with a 5min break in-between

Technique: Skate

Location: Camp Fortune

Time: 6:30-8:00

Notes:


Saturday, Feb 17th

Activity: Gatineau Loppet or Classic distance with 30mins zone3

Technique: Classic

Location: Self training (P7 is a great location to start) - make plans with your team mates to ski together.

Time: 10am - 12noon

Notes:


Sunday, Feb 18th

Activity: Gatineau loppet or Skate Distance

Technique: Skate

Location:Self Training distance ski

Time: 9am - 11am best starting points will be P16, P6, P7, P8 to avoid the Gatineau Loppet traffic


Tuesday, Feb 20th, CEGEP Practice

Activity: 3min x 3 zone 4/5 qualifier and heat practice 10min rest in between heats

Technique: Skate

Location: RPA

Time: 8am - 9:30am

Notes: Bring a Rain Coat


Tuesday, Jan 20th evening Practice

Activity: Strength Strengthing and zone 1 running.

Technique: Running

Location: Meredith Center

Time: 6:30-8:00

Notes: Bring a rain coat, Come prepared to run out side and do strength/Stretching up stairs in the Meredith Center


Thursday, Feb 22nd, CEGEP Practice

Activity: 45sec x 3min zone4/5 rest x 5 2 sets

Technique: Classic

Location: RPA

Time: 8am - 9:30am

Notes: 


Thursday, Feb 22nd, EVENING Practice

Activity: 30sec x 2min rest x 5, zone 4/5 2 sets, 5mins in-between sets

Technique: Skate

Location: Camp Fortune

Time: 6:30-8:00

Notes:


Saturday, Feb 24th

Activity: Lennoxville or Chelsea Race if you are not racing in Lennoxville then 

volunteer for the Chelsea Biathlon Race


Sunday, Feb 25th

Activity: Lennoxville or Chelsea Race if you are not racing in Lennoxville then 

volunteer for the Chelsea Biathlon Race


Training January 5 to January 11

posted Feb 5, 2018, 10:48 AM by Maurice Samm   [ updated Feb 10, 2018, 6:44 PM ]

Wow was Easterns ever fun!! thank you to all of the great people that volunteered, raced, drove!!

Athletes make sure that you take tim do thank some one the supported you this week end. When you show appreciation you grow as a person and you get a nice serotonin kick.

This week is a recovery we from easters. We will be doing some very enjoyable skiing and a little less focus on intensity. But do not worry intensity will be back next week.


If you are really tired after easters then take Tuesday off. Thursday we are going to be doing a really lovely ski to a cabin for a pot luck snacks party. Do not miss this training it is going to be awesome!!


Gatineau Loppet is coming up. Recommendations for the Loppet are do 1 of the races. If you are tired take a break, if you want to do one of the longer races than the 16km talk to Moe, Sophie or Eric to be sure that it is a good idea.


Our next race is in Lennox Ville at the end of February here is a link to the race notice make sure you read it and register on 

time. http://skidefondquebec.ca/sites/default/files/docs/avis_de_course_coupe_quebec_4_bishop_2018_vfinale.pdf



Tuesday, Feb 6th, CEGEP Practice

Activity: Easy Ski with video technique work.

Technique: Athlete choice

Location: RPA

Time: 8am - 9:30am

Notes: 


Tuesday, Jan 6th evening Practice

Activity: This is going to be the best night of ski laughter ever!!

Technique: Skate

Location: Camp Fortune

Time: 6:30-8:00

Notes:


Thursday, Feb 8th, CEGEP Practice

Activity: There will be no CEGEP practice because I want the whole team 

together for the evening practice


Thursday, Feb 8th, EVENING Practice

Activity: Cabin Snack Potluck - everyone must bring a snack to share, hopefully healthy 

even better if it is not. If there is chocolate even better!! Do not miss this practice it is 

going to be awesome!!

Technique: Classic

Location: Camp Fortune

Time: 6:30-8:00

Notes: *Boys ski to Shilly Shally OR Huron, if your late check Shilly shally on your way up*

*Girls ski to Keogan*


Saturday, Feb 10th

Activity: P19 northern loop

Technique: Classic

Location: P19

Time: 10am - 12noon We will align times with other programs.

Notes: This is a beautiful loop of the northern part of the park that we do not get 

to ski very often. There will be options from 20 - 30km


Sunday, Feb 11th

Activity: Video technique work - Everyone will need to bring a phone or iPod to film. If you do not have access to one that is ok as there will likely be enough.

Technique: Athlete choice

Location:P7

Time: 9am - 11am


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