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

Training June 17th to 23rd

posted Jun 17, 2019, 11:53 AM by Maurice Samm   [ updated Jun 18, 2019, 4:32 AM ]

I am switching how I post training I am going to cut and past the training plan into this section. This will hopefully eliminate different places having different information to eliminate confusion. The amount of training on your particular plan may be different based on our discussions. 

This week we have at time trail, this time trial is going to be awesome training. For this time trial I have data going back many years and you will be able to compare to many athletes over time. We will also redo this TT and so it will be useful to test for progress and improvement. Do not miss out. 

A reminder that we will be doing our first skate TT of the season this Saturday, June 22nd at P8.

Please sign up for the TT at the link below - the deadline is Thursday, June 20th at 11:59 PM.

https://www.webscorer.com/register?raceid=185177&owner=1 


 

Due to our heavy usage of the parkway

1. Bib-pick will be to the P8 side of the parkway, on the grass, running parallel to the pavement. Please do not block access to the roadway or the access points around the gates for cyclists.

2. First start time to 8:30 AM. Please plan your arrival and bib-pick-up accordingly.

3. Category starts will go from longest to shortest distance (9 km/6 km) with the goal to clear as many athletes from each course as possible before starting the next one. This will reduce congestion on all courses and around the turn-around points.


This event runs on volunteers! Parents - we need help with a couple tasks/duties to help the TT run smoothly, please sign up! The link to the event volunteer form is here: https://docs.google.com/spreadsheets/d/1fuflLhyDhFzDDbdRayeW4q9InOOXiYCYtf0ueDXCg8Q/edit?usp=sharing


Arrival and Bib Pick Up - 8am

 

We will have 15 second interval starts, with an additional 2-5 minutes between categories.

 

Very important to remind you that we are sharing the parkway with bikes, and that while warming up, cooling down and racing, we must be respectful of parkway users. Please use the P8-P9 segment of the parkway for your warm-up and cool-down, follow direction of travel, and do not listen to music while rollerskiing.

 

Category

Distance/Turn-Around

Approx Start Time




Junior Boys

9 km - Mica

8:30-8:40 AM

Juvenile Boys

6 km - Top of Dave's Hill

8:50-9:00 AM

Junior Girls

6 km - Top of Dave's Hill

9:00-9:10 AM

Juvenile Girls

6 km - Top of Dave's Hill

9:15-9:25 AM







Owl Camp Instructions

Coaches: Moe and Sophie 

Trip Coordinator: Moe

Support: Tony Picard and Chris Pawluk

Cost: $275

Event details: The schedule is here.

Registration details: In order to confirm your registration you will need to 

send an email transfer to treasurer@chelseanordiq.ca for the total amount of $275 

Please use the question: What camp am I going to? And the answer is "Owl" 

When sending the email transfer. 

Please have this completed by June 20th 

Drop off: 9am Tuesday June 25th at Owl – parents are responsible to organize 

transport for their kids to Owl which is 1hr15mins west of Ottawa

Pick up: Friday June 28th 3pm - Parents are responsible for pick up

Accommodation: Owl Rafting https://owlrafting.com/about-us/directions/ 

What to bring:

  •   Pack a lunch for Tuesday Lunch
  •   Roller  Ski equipment (Skate & Classic Skis, Boots and Poles helmet) If you do not have classic ski no problem
  •   Clothing, The forecast is looking for warm weather but please plan for rain and cool nights
  •   Swim suit, towel
  •   Tent, sleeping pad, sleeping bag
  •   Toiletries, bug spray, sun screen hat
  •   Bright t-shirt, reflective shirt for roller skiing on the road
  •   Running shoes
  •   Race journal
  •  Owl Waiver signed online

Waiver: Everyone will need a sign waiver. This can be done online, you will need the following information to complete the waiver

Link to waiver- https://waiver.smartwaiver.com/w/5ad0e91630ed2/web/ 

OWL Rafting Waiver 

Group Name: Chelseanordiq2019

Booking Date: June 25th 2019


Please confirm that your name is on the list below. 

Marisa Iwanowski
Matisse Fairchild
Isabelle Caza
Jean-Nicolas de Broeck
Ariane Blouin
Félix Blouin
Thomas Trudel
Oliver Picard
Béatrice Fortin
Isabelle Haag
Niklas Kolodziej
Tory Audet
Maisie H-A
Bjorn Arnold
Skylar
Liam Pawluk
Tristan Bosse-Thompson

Weekly Training 

Meso 2
Week 8 TypeIntensity
DateAM/PMTraget ZoneWorkout DescriptionHoursCommentsAthlete comments - feeling, questions, hours accommplished
Monday June 17
AMRecovery
PM
Tuesday June 18
AM
PMZone 1 of choice1-2hoursSelf training
Wednesday June 19
AM
PMStrength1 to 1.5Heritage College CentrePlease bring $30 cash if you have not paid
Thursday June 20
AM
PMZone 1 / TechniqueOne skate technical focus with 10 x 15secs sprinting in different techniques1.5P8Please bring skater roller ski equipment, 
Friday June 21
AM
PMStrength1.5Self Training
Saturday June 22
AMSkate TT 6 and 9km1.5P8 - 8am startMore details will be sent out please, there will be an online registration for this TT 
PM
Sunday June 23
AMzone1style of choice1.5

PM
Week TotalTotal YTP hours =99

Training June 10th to 16th

posted Jun 10, 2019, 4:40 PM by Maurice Samm   [ updated Jun 11, 2019, 9:12 AM ]

Howdy Folks, 

This over the next two weeks there are times available after practice to talk your training plans with a coach. This is your time to individualize your training plan and get feedback about how to better train yourself through the summer. 

Please use this link to sign up for a session https://docs.google.com/spreadsheets/d/1upY9g4CFeH-Au751YNMM0bpyrkraKYQjrkP7ckW2yDk/edit?usp=sharing 


Here is the link to the training plans. 

2005s please use the 400hrs per year plan 

https://docs.google.com/spreadsheets/d/1p8XhuaXVwow7gyNug0HOiEZuoWb5i-hIS7puPpvSCKo/edit?usp=sharing 

2004's please use the 450hrs per year plan 

https://docs.google.com/spreadsheets/d/1WVeF1Vp6p2twfv86keHxr4f3nGqXHqLOMdOdR_6-bpE/edit?usp=sharing

2003 and older please use the 500 year plan  

https://docs.google.com/spreadsheets/d/1tsv0Lm0J7D3kW3XQk1NsmHc9XjvoHWL3IanblWxGA1Y/edit?usp=sharing 



For Owl Camp here are the people that I have signed up. 

Coaches and Staff. 

Moe, Sophie, Tony Picard and Chris Pawluk

Marisa Iwanowski
Matisse Fairchild
Isabelle Caza
Jean-Nicolas de Broeck
Ariane Blouin
Félix Blouin
Thomas Trudel
Oliver Picard
Béatrice Fortin
Isabelle Haag
Niklas Kolodziej
Tory Audet
Maisie H-A
Bjorn Arnold
Skylar

It is still possible to sign up. I am surprised that we only have 15 of 36 athletes coming to this camp. My recommendation is that everyone that can should participate in this camp. It is going to be excellent training, lots of fun and for those new to the team it will be a good time to bond and create friendships with your new team mates. It is also going to be a great opportunity to train with lots of good Ontario athletes as there is going to be over 100 athletes at the camp. 

Here is the plan for Owl Camp 

https://docs.google.com/spreadsheets/d/1LFGkVsrQdSlUC0aaiQUrIkHwCei5fpaVqE9x8EyRw8E/edit#gid=2051754575 

I will be sending out a zone4 link Tuesday to pay and officially sign up for the Owl camp. 

At the moment there is only 4 athletes signed up for Lake Placid, I am also very surprised by this. This camp is at risk of not running. It is rare opportunities to train with the nationals training centre. Lake Placid is an amazing place to train. 

Here are the people signed up for Lake Placid.

Matisse Fairchild
Thomas Trudel
Oliver Picard
skylar


Wednesday, June 12th 
Time: 6:30 - 8pm 
Location: Heritage College gym
Notes: Please bring clean running shoes 
Activity: Strength training and training planning talk
There will be a $30 charge per 
athlete for the entire summer for gym fees please bring
this if you have not done so

Thursday, June 13th
Time: 6:30 - 8pm 
Location: Asticou Running track 
Notes: Bring a heart rate monitor and water
Activity: Pacing work 

Here are a couple of videos looking at running technique that are really good. 
Brian Mackenzie is person to follow and watch. Enjoy.
https://www.youtube.com/watch?v=56Si14HZdAs
https://www.youtube.com/watch?v=103OE-duK2c
https://www.youtube.com/watch?v=TDeG7KRztZs
https://www.youtube.com/watch?v=VJn7IuTCUfI

Saturday June 15th 
Time: 9-11am
Location: P8
Activity: Roller Ski hill intensity
Equipment: Skate Roller Skis, poles helmet water. 
Here are a couple of videos that are really good looking at skate skiing
XC ski Nation is a good organization to follow and become a member of 
they have a lot of good ski videos and technique
one-skate - https://www.youtube.com/watch?v=DnxNzor9Rl4



Training June 3rd to June 9th

posted Jun 3, 2019, 6:36 AM by Maurice Samm   [ updated Jun 7, 2019, 2:05 PM ]

Howdy Folks, 

Here is the link to the training plans

2005s please use the 400hrs per year plan 

https://docs.google.com/spreadsheets/d/1p8XhuaXVwow7gyNug0HOiEZuoWb5i-hIS7puPpvSCKo/edit?usp=sharing 

2004's please use the 450hrs per year plan 

https://docs.google.com/spreadsheets/d/1WVeF1Vp6p2twfv86keHxr4f3nGqXHqLOMdOdR_6-bpE/edit?usp=sharing

2003 and older please use the 500 year plan  

https://docs.google.com/spreadsheets/d/1tsv0Lm0J7D3kW3XQk1NsmHc9XjvoHWL3IanblWxGA1Y/edit?usp=sharing 

Everyone is going to have the opportunity to do individualize their program 

over the next 2-3 weeks we will have meetings to be able to set up your personal training plan. 


So not everyone is registered for summer camps. These are awesome ways to get fit, bond with the team, learn and have a ton of fun. Please register by Thursday evening as I have to make final arrangements and decisions on planning. 

Below are the dates of the summer camps and the sign up link. 

Owl Camp: June 25th - 28th

Lake Placid Camp: July 2nd - 6th

Jericho Race camp (biathlon): Early August

SFQ Junior Juvenile Camp: August 19th - 21st 

Midget-Juvenile ‘Back to Rollerski’ Camp: August 25-28th

Sign up here https://docs.google.com/spreadsheets/d/1fOYuWi3KSxFlrzBk8q4z_DWEqs6SyRtJhP0WO5I3Swg/edit#gid=143438734 


Wednesday, June 5th 
Time: 6:30 - 8pm 
Location: Heritage College gym
Notes: Please bring clean running shoes 
Activity: Strength training and training planning talk
There will be a $30 charge per 
athlete for the entire summer for gym fees please bring
this if you have not done so

Thursday, June 6th
Time: 6:30 - 8pm 
Location: Asticou Running track 
Notes: Bring a heart rate monitor and water
Activity: Pacing work and critical speed for those that
 have not done it

Saturday June 8th 
Time: 9-11am
Location: P8
Activity: Roller ski technique and down hill work for those
new to roller skiing in the park
Equipment: Skate Roller Skis, poles helmet water. 
Please bring a device that you can do video with, as we 
will be doing video technique




Training May 28th to June 1

posted May 27, 2019, 8:45 PM by Maurice Samm


Wednesday, May 29th 
Time: 6:30 - 8pm 
Location: Heritage College gym
Notes: Please bring clean running shoes 
Activity: Strength Testing Jump/Pull/Plank
There will be a $30 charge per 
athlete for the entire summer for gym fees 

Thursday, May 30th
Time: 6:30 - 8pm 
Location: Asticou Running track 
Notes: Bring a heart rate monitor and water
Activity: Max Heart Rate test and 1000 meter 

Saturday June 1st 
Time: 9-11am
Location: Visitors Center
Activity: Penguin Up Hill running time trial
Equipment: Running Shoes, water 

Training May 21- 26th

posted May 20, 2019, 7:32 PM by Maurice Samm   [ updated May 24, 2019, 4:49 PM ]




Wednesday, May 22nd 
Time: 6:30 - 8pm 
Location: Heritage College gym
Notes: Please bring clean running shoes and a device that can do video
Activity: Strength There will be a $30 charge per 
athlete for the entire summer for gym fees)

Thursday, May 23rd 
Time: 6:30 - 8pm 
Location: Asticou Running track 
Notes: Bring a heart rate monitor and water
Activity: Track Running


Saturday May 22th
Time: 9-11am
Location: P8
Activity: double pole roller ski test. 
Equipment: Skate skis water helmet 
roller ski poles.

Untitled Post

posted May 20, 2019, 7:31 PM by Maurice Samm




Wednesday, May 22nd 
Time: 6:30 - 8pm 
Location: Heritage College gym
Activity: Strength There will be a $30 charge per 
athlete for the entire summer for gym fees)

Thursday, May 23rd 
Time: 6:30 - 8pm 
Location: Astico 
Activity: Track Running


Saturday May 22th
Time: 9-11am
Location: Riders Roost
Activity: Strength Test 
Equipment: Running shoes water

Training May 11 to May 18

posted May 9, 2019, 8:13 PM by Maurice Samm   [ updated May 14, 2019, 11:33 AM ]

Howdy Folks, 

Welcome to a new season, it is going to be one to remember. 
Please read this as it is very important to the start of our season. 

Here is the link to summer registration 
https://zone4.ca/register.asp?id=20962&lan=1&cartlevel=1 

Early Bird 2019-2020 registration is open for two weeks 

Save now and register for the fall/winter at this past year's prices.
Program descriptions here:  https://www.chelseanordiq.ca/programs/


Parents and athletes should have their email addresses entered during 
registration. Email lists get created from the registeration pages so if the 
athlete is not on the email lists they do not get the email. They need to be
responsible for keeping up on email. 



Training begins 

On May 11th you will be able to demo - Rundle Sport Roller Ski,  I like these
 skis for both skate and classic they are good quality and the club pricing is good. 
Club pricing will also be available see below for more details. The rush skate and 
Rush Classic are all that you need. The flex educe the amount of road vibration but 
they are heavier and slower. 

Training has now begun for the summer here is a training plan for the next week so that 
you can get a start on the season. For those that know their strength plans continue with 
these. For those that are new please use the 20-30min core strength plan found here 

For training this year athletes will need. 
Quality running shoes, heart rate monitor, classic and skate roller skis, roller ski poles 
with sharp roller ski tips, water bottle and water bottle holder.  There will be opportunity
 for athletes to mountain bike this year during training but there will always be running 
options. Training plans will be given out once you are registered. 

There will be a athlete and parent meeting Thursday May 16th 

Parents and volunteering during practice. 
This year we are going to have need for parents to help out with coaching,
logistics and with safety during practice. Assistant coaches will help with coaching, 
safety will have a first aid kit and follow on a bike, or running with the group and 
logistics will help with setting up before and picking up after practice. There will also 
be times during testing and time trials where more parents are need to help with 
recording data and timing. 

We will start this as a sign up sheet but as of May 15 names will be added to the 
sheet to fill positions and to makes sure that everyone has a role during the summer.
 If you are not able to be there for your volunteering session it will be your responsibility 
to change with someone else. 

https://docs.google.com/spreadsheets/d/1fuflLhyDhFzDDbdRayeW4q9InOOXiYCYtf0ueDXCg8Q/edit#gid=0 

The first training camp will be June 25th to 28th at owl rafting. 

I will be looking for 3 parent volunteers to hep with this camp in driving, logistics. It is a
fun camp to be a part of. Please let me know if you are interested. 


Saturday May 11th
Time: 9-11am
Location: P8
Activity: Skate Roller ski 45 mins and run 45mins
Equipment: Skate Roller skis, poles (must have roller ski tips on poles), 
helmet, gloves running shoes and a snack. 
Notes: Rundle Sport will be doing a roller ski demo of 
Skate and Classic Roller skies bring classic boots with
you if you are wanting to try classic roller skis. 


Wednesday, May 15th
Time: 6:30 - 8pm 
Location: Meredith center we will be outside so dress warm and be
 ready to have fun. 
Activity: Strength There will be a $30 charge per 
athlete for the entire summer for gym fees)

Thursday, May 16th 
Time: 6:30 - 8pm 
Location: Riders roost
Activity: Team Meeting
This will be a parent and athlete meeting
to out line the summer season in detail. 

Saturday, May 18th 
Self Training as this is the long week end
see your training plan

March 24-April 7

posted Mar 22, 2019, 5:40 PM by Katie McMahon   [ updated Apr 3, 2019, 4:32 PM by Maurice Samm ]

Hi Team,

Great work at Nationals!! We're almost there, but the season isn't quite over yet. 
Let's stay consistent and focused until the last QCup in Morin Heights!

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 No Regrets!
You have put in the work, the focus, and the drive. Now it's time to leave 
everything out there and race with no regrets. Be grateful for the journey you 
have had thus far and excited for the fun to come!


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!



Thursday April 4
Time: 6:30-8pm
Location: Camp Fortune
Activity: Race Prep Skate


Saturday April 6
Time: Morin Heights
Location: 
Activity: 

Sunday April 7
Time: Morin Heights
Location: 
Activity: 

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