Training November 18th to 23rd

posted Nov 18, 2019, 8:47 PM by Maurice Samm   [ updated Nov 18, 2019, 8:49 PM ]

PM ]
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This time of year we never know if there is going to be snow, rain or ice so always bring running shoes with you. 
Important up Coming dates
 
November 23 and 24 community coaching work shop. 
November 30th -Dec 1 on-snow Camp this camp will be at Nakkertok or in the park, more details to come. Schedule will be training Friday night, 2 trainings on Saturday and Sunday and we will do a Time Trail on Sunday with Nakkertok. 
Dec 6 and 7 Premier Neige races in Morin Heights 
Dec 13-15 Q-Cup #1 Nakkertok Candy Cane Cup 


Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday Nov 19th
Time: 6:30 - 8pm
Location: P10
Training: Skate Rock Skiing, do not bring good skis, skate you 
Equipment: rock skis, water bottle, head lamp
Notes: Please bring head lamps as it is dark during practice. Running shoes as back up. 

Date: Thursday November 21st
Time: 6:30 - 8pm
Location: P10
Training: Skate Rock skiing
Equipment:  rock skis do not bring good skis, water bottle, head lamp
Notes: Please bring head lamps as it is dark during practice. Please bring running shoes as back up as there maybe rain in the forecast and we might have to change practice if it is
too icy. 

Date: Saturday  November 23rd
Time: 9 - 11am
Location: TBA
Training: Classic Rock skis, distant 
Notes:  Not sure which is best with the coming weather. 

Date Sunday November 24th Recommended practice
Time: 9:30 - 11:30am
Location: Nakkertok
Notes: Skate skiing distance 

Training Nov 11 to 16th

posted Nov 12, 2019, 4:55 AM by Maurice Samm   [ updated Nov 14, 2019, 7:30 PM ]

If you are having trouble viewing all of the content on your mobile device scroll
to the bottom of the page and click the button view as desk top and that will allow
you to see everything

This time of year we never know if there is going to be snow, rain or ice so always bring running shoes with you. 
Important up Coming dates
 
November 23 and 24 community coaching work shop. 
November 30th -Dec 1 on-snow Camp this camp will be at Nakkertok or in the park, more details to come. Schedule will be training Friday night, 2 trainings on Saturday and Sunday and we will do a Time Trail on Sunday with Nakkertok. 
Dec 6 and 7 Premier Neige races in Morin Heights 
Dec 13-15 Q-Cup #1 Nakkertok Candy Cane Cup 


Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday Nov 12th
Time: 6:30 - 8pm
Location: P6
Training: Classic Rock Skiing, do not bring good skis, skate you will still scrape down to the payment
Equipment: Classic rock skis, water bottle, head lamp, vauthi carrot or swix vr 45
Notes: Please bring head lamps as it is dark during practice. Running shoes as back up

Date: Thursday November 14th
Time: 6:30 - 8pm
Location: P10
Training: Classic Rock skiing
Equipment: classic rock skis do not bring good skis, water bottle, head lamp
Notes: Please bring head lamps as it is dark during practice.

Date: Saturday November 16th Moe Gone, Sophie Leading Practice 
Time: 9 - 11am
Location: Relais Plien Air
Training: Classic Rock skis one hour of distant and one hour of ski rally
Notes: 

Date: Sunday November 17th recommended practice Sophie will be coaching
Time: 9:30 - 11am
Location: P6 
Notes: Skate skiing distance 


Training November 4th to 10th

posted Nov 4, 2019, 9:20 AM by Maurice Samm   [ updated Nov 8, 2019, 4:38 PM ]

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 Awesome job at the ski swap. I am so proud of how hard we work to help so many get good deals and quality products. The numbers are not in yet but there is evidence that it was a good year. 

This time of year we never know if there is going to be snow, rain or ice so always bring running shoes with you. 
Important up Coming dates
 
November 23 and 24 community coaching work shop. 
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 


Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday Nov 5th
Time: 6:30 - 8pm
Location: Riders Roost Camp Fortune
Training: running and recovery activities
Equipment: Running equipment, water bottle, head lamp
Notes: Please bring head lamps as it is dark during practice. Running shoes as back up

Date: Thursday November 7th
Time: 6:30 - 8pm
Location: P6
Training: classic rock skiing or skate or running 
Equipment: classic rock skis do not bring good skis, water bottle, head lamp
Notes: Please bring head lamps as it is dark during practice.

Date: Saturday November 9th Duathlon
Time: 9 - 11am
Location: P5
Training: Duathlon of Skate roller skiing 5km and running 4km running race 
Notes: watch the weather as there is a chance of anything this week end.
 Plan to run if there is snow or ice. 

Nakkertok is hoping to be open on Monday Nov 11th. 

Training Oct 28 to November 3rd

posted Oct 27, 2019, 7:45 PM by Maurice Samm

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Important up Coming dates
 
Nov 2nd Skinouk Running Race
Nov 2-3rd Chelsea Nordiq Ski Swap mae sure that you sign up for a volunteer spot
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 


Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#:  1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday Oct 29
Time: 6:30 - 8pm
Location: P5
Training: Classic Roller skiing or double pole  (1,2,3,4,3,2,1 minutes with equal rest)
Equipment: Roller ski equipment, water bottle, head lamp
Notes: Please bring head lamps as it is dark during practice. 

Date: Thursday Oct 31 Halloween
Time: N0 practice

Date: Saturday November 2nd Skinouk Running race
Time: 6:30 - 8pm
Location: Lac BeauChamp Park (See race notice for map)
Training: Skinouk Running Race I recommend everyone do the 
5km race registration closes Thursday Oct 31st at midnight
Equipment: running shoes, water bottle, head lamp

Link to registration and race notice https://drive.google.com/file/d/10pRNKdI-GlS1i3wDGnBUaICn0c0Ttq7C/view 


Date: Tuesday Nov 5th
Time: 6:30 - 8pm
Location: P5
Training: Classic Roller skiing or double pole  2 x 8mins
Equipment: Roller ski equipment, water bottle, head lamp
Notes: Please bring head lamps as it is dark during practice. 

Date: Thursday November 7th
Time: 6:30 - 8pm
Location: P5
Training: Skate roller skiing  4 x 30sec x 2min rest sprinting x 2
Equipment: Roller ski equipment, water bottle, head lamp
Notes: Please bring head lamps as it is dark during practice. Date: 

Date: Saturday November 9th Duathlon
Time: 9 - 11am
Location: P6
Training: Duathlon of Skate roller skiing 5km and running 4km running race 


Training Oct 22 to 27th

posted Oct 22, 2019, 12:29 PM by Maurice Samm   [ updated Oct 25, 2019, 8:12 PM ]

If you are having trouble viewing all of the content on your mobile device scroll
to the bottom of the page and click the button view as desk top and that will allow
you to see everything

Important up Coming dates
 
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 


Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#:  1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday Oct 22 
Time: 6:30 - 8pm
Location: Visitors Center
Training: Penguin up hill Running (If Rain hard we will not do intensity on penguin)
Equipment: running shoes, water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Thursday Oct 24 
Time: 6:30 - 8pm
Location: Relais Plein Air
Training: 8 x 15 secs 2 min rest 
Equipment: Skate roller skiing, water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Saturday Oct 26th 
Time: 6:30 - 8pm
Location: Wakefield Community center
Training: Ottawa Rogaine
Equipment: running shoes, water bottle, head lamp
Notes: We are coming up to the Challenge the GATs Fall Adventure Run / Rogaine on Saturday, October 26.  We are going to do the 2 hour long event and it is super fun.   What is a Rogaine? It is an orienteering competition where teams try to find as many way points on a map as possible. You will have map of the area with different points on it and a compass. It is going to be a good way to have a good run on Saturday and enjoy the club atmosphere that comes out of it. 
 
Where: Wakefield Community Centre, 38 Chemin de la Vallée de Wakefield
 
When: Saturday October 26, 2019
 
Timing: 
9:00: Meeting of leaders to get the registration kits
9:15am: All participants meet at the Wakefield Community Centre
9:45am: Maps are given out
10:00: Walk or bus to remote start (~1.2 km) 
10:20: Remote Start
12:20: End of race at Wakefield Community Centre
12:20-13:20: Snack, results and prizes
 
Mandatory Equipment: one whistle per participant (can be purchased for $2 on site), one compass per team (can be rented for $5), one cell phone or watch per team. SI timing chip is supplied at no charge.
 
Fee: $12.


The Day of the Event:
9:00 am - Team Leaders will be assigned to an Ottawa Orienteering member who will help them with registration and maps. Each leader will be given an envelope with waivers, team lists and a payment form. 
Any participating adults must also have signed a waiver to be completed the day of the event.
Once all the participants have arrived and confirmed their teams, the team leader will fill out the payment form. The team leader only, will then go to registration to collect all the bibs, SI timing sticks and any rental compasses from their Ottawa Orienteering contact person. The Ottawa Orienteering contact person will give out the maps, give basic instructions and can also answer any questions re the map and route choices.
10:00 am – the participants can either walk or take a bus (1.2 km) to the start location. 
 
Prizes:
There are 4 age categories (by birth year) with first, second and third prizes: 
8 - 11
12 - 13
14 – 17
Adult
There will be a podium and cookie medals
 
Request for Volunteers: Are there any parents in your groups who are not going out on the course who would like to help set up the snacks and walk (or be on the bus) with teams to the start? Please contact Lynne Evenson lynne.evenson@sympatico.ca   613-299-1231


Training Oct 8th to 12th

posted Oct 8, 2019, 7:07 AM by Maurice Samm   [ updated Oct 18, 2019, 6:38 PM ]

If you are having trouble viewing all of the content on your mobile device scroll
to the bottom of the page and click the button view as desk top and that will allow
you to see everything

Important up Coming dates
 
Oct 5-6 will be our fall training camp, check email for details. 
will be an opportunity to run Papineau ville. 
Oct 18-20th Ottawa Ski Show Fund Raiser
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 

Ottawa Ski Show

Here is some info about the Ottawa ski show. This is a new fundraiser for this year. 
The funds raised will by distributed by those that are active in the fundraiser. Based 
on the number of days that you volunteer. A spread sheet below has been email with 
details. The fundraiser will prioritize first athletes going to nationals then athletes in the
 nordic race program then athletes in the rest of the club that want to participate. 

Kunstadt sports runs the ski show and they have asked us to staff the sales floor for the 
Cross Country portion of the sale. This will look a lot like the sales floor of the ski swap. 

Kunstadt Sports is offering us 10% of the total sales of the Cross Country portion of the 
ski show. They have guaranteed $5000 and it is likely that we will raise $10,000 and if it
 is very successful $15,000. This will mean $250 - $700 for a family of 2 working for

For those athletes going to nationals please sign up by Sunday,  October 13 after this other people will be invited to join the fundraiser. 


Nationals - For 2nd years Juveniles and or coach permission
Please sign up for Nationals on the sheet above. Here is a look at the proposed nationals 
trip budget in detail so you can see how the costs are going to break down for this trip.  
This trip is more expensive because of the number of days that we need to go in order
 to acclimatize to the altitude of Sovereign Lake. The plane ticket you will purchase on your
own and you can use points, air miles. 

Item

amount/day

days

total/athlete

Trip total

Accommodations

$50.00

15

$750.00

$9000.00

Food

$15.00

15

$225.00

$2700.00

flights



$700.00

$8400.00

Support team baggage and Wax Equipment

100

8

$66.67

$800.00

3 Vans

$5000.00


$238.10

$2857.14

gas

$360.00


$17.14

$205.71

support team costs for 4 support staff

$7720.95


$482.56

$5790.71

materials

$300.00


$18.75

$225.00

Paid Wax Leader

$160.00

8

$106.67

$1280.00

total



$2604.88

$31258.57



Without flight

$1904.88

$22858.57



proposed budget for trip not including flights +10% reserve 

$2095.37

$25144.43






Total Nationals Budget



$2795.37

$33544.43




Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#:  1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday Oct 8th Sophie leading Moe gone
Time: 6:30 - 8pm
Location: Relais Plien Air
Training: Running speed 
Equipment: running shoes, water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Thursday Oct 10th Sophie leading Moe gone
Time: 6:30 - 8pm
Location: P8
Training: 8 x 30secs min zone 4 ski bounding
Equipment: Ski bounding poles water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Saturday Oct 12th  Sophie leading Moe gone
Time: 9 - 11am
Location: Parc Mousette  
Training: Long Double Pole, classic or skate if you do not have classic
Equipement: Running shoes, water bottle, Water bottle holder
Notes: 

Date: Tuesday Oct 15th Sophie leading Moe gone
Time: 6:30 - 8pm
Location: Visitors center
Training: Ski bounding 4 x 45sec x 2min rest (2 sets)
Equipment: running shoes, water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Thursday Oct 17th Sophie leading Moe gone
Time: 6:30 - 8pm
Location: Relais Plien Air
Training 10sec x 2min +10secs each interval into never ending pyramid 
Equipment: Classic Roller ski
water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Saturday Oct 19th
Time: 9-11am 
Location: P8
Training: Skate roller ski and running
Equipement: Skate roller skis, boots, poles, helmet, running shoes, water bottle, water bottle holder
Notes: 

Training Sept 30th to Oct 6th

posted Sep 30, 2019, 9:07 PM by Maurice Samm   [ updated Oct 2, 2019, 9:09 PM ]

If you are having trouble viewing all of the content on your mobile device scroll
to the bottom of the page and click the button view as desk top and that will allow
you to see everything

Important up Coming dates
 
Oct 5-6 will be our fall training camp, check email for details. 
will be an opportunity to run Papineau ville. 
Oct 18-20th Ottawa Ski Show Fund Raiser
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 

Ottawa Ski Show

Here is some info about the Ottawa ski show. This is a new fundraiser for this year. 
The funds raised will by distributed by those that are active in the fundraiser. Based 
on the number of days that you volunteer. A spread sheet below has been email with 
details. The fundraiser will prioritize first athletes going to nationals then athletes in the
 nordic race program then athletes in the rest of the club that want to participate. 

Kunstadt sports runs the ski show and they have asked us to staff the sales floor for the 
Cross Country portion of the sale. This will look a lot like the sales floor of the ski swap. 

Kunstadt Sports is offering us 10% of the total sales of the Cross Country portion of the 
ski show. They have guaranteed $5000 and it is likely that we will raise $10,000 and if it
 is very successful $15,000. This will mean $250 - $700 for a family of 2 volunteering for
 the entire week end

I will be setting up an Ivolunteer for people to sign up for their spots. More details to come soon. 


Nationals - For 2nd years Juveniles and or coach permission
Please sign up for Nationals on the sheet above. Here is a look at the proposed nationals 
trip budget in detail so you can see how the costs are going to break down for this trip.  
This trip is more expensive because of the number of days that we need to go in order
 to acclimatize to the altitude of Sovereign Lake. The plane ticket you will purchase on your
own and you can use points, air miles. 

Item

amount/day

days

total/athlete

Trip total

Accommodations

$50.00

15

$750.00

$9000.00

Food

$15.00

15

$225.00

$2700.00

flights



$700.00

$8400.00

Support team baggage and Wax Equipment

100

8

$66.67

$800.00

3 Vans

$5000.00


$238.10

$2857.14

gas

$360.00


$17.14

$205.71

support team costs for 4 support staff

$7720.95


$482.56

$5790.71

materials

$300.00


$18.75

$225.00

Paid Wax Leader

$160.00

8

$106.67

$1280.00

total



$2604.88

$31258.57



Without flight

$1904.88

$22858.57



proposed budget for trip not including flights +10% reserve 

$2095.37

$25144.43






Total Nationals Budget



$2795.37

$33544.43




Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#:  1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday Oct 1st
Time: 6:30 - 8pm
Location: Visitors center
Training: Running intensity 2,3,4,3,2min zone4 equal rest
Equipment: running shoes, water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Thursday October 3rd
Time: 6:30 - 8pm
Location: Relais Plien Air
Training: Running Agility and distance
Equipment: Running shoes, water bottle, head lamp
Notes: If you are running in Papineauville Race stay home and rest. Please bring head lamps as it is dark by the end of practice. 

Date: Tremblant training camp
Time: See camp Plan
Location: Tremblant
Training: Self training for anyone in Chelsea
Equipement: Running shoes, water bottle, Water bottle holder
Notes: 

Date: Tuesday Oct 8th Sophie leading Moe gone
Time: 6:30 - 8pm
Location: Relais Plien Air
Training: Running speed 
Equipment: running shoes, water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Thursday Oct 10th
Time: 6:30 - 8pm
Location: P8
Training: 4 x 4min zone 4 classic 
Equipment: Classic for those that have classic roller skis, skate for the rest
water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Saturday Oct 12th 
Time: 9 - 11am
Location: Parc Mousette  
Training: Long Double Pole, classic or skate if you do not have classic
Equipement: Running shoes, water bottle, Water bottle holder
Notes: 

Date: Tuesday Oct 15th
Time: 6:30 - 8pm
Location: Visitors center
Training: Ski bounding 4 x 45sec x 2min rest (2 sets)
Equipment: running shoes, water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Thursday Oct 17th
Time: 6:30 - 8pm
Location: Relais Plien Air
Training 10sec x 2min +10secs each interval into the rest never ending pyramid 
Equipment: Skate Roller ski
water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Saturday Oct 19th
Time: Ottawa Ski Show
Location: EY center
Training: Self training 
Equipement: Running shoes, water bottle, Water bottle holder
Notes: 

Training September 23rd to 30th

posted Sep 23, 2019, 6:29 PM by Maurice Samm   [ updated Sep 24, 2019, 8:51 AM ]

If you are having trouble viewing all of the content on your mobile device scroll
to the bottom of the page and click the button view as desk top and that will allow
you to see everything

Important up Coming dates
 
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. 
Oct 18-20th Ottawa Ski Show Fund Raiser
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 

Team Meeting Notes 

Here is a link to all of the team meeting notes. 

Race schedule, Budgets and Sign Up sheets
Please sign up to Tremblant training camp before Thursday. I would like for the Tremblant Camp to be a priority for all athletes. We do alot of team building and some excellent training so it is a good one for all 

Suggested Races


Nationals - For 2nd years Juveniles and or coach permission
Please sign up for Nationals on the sheet above. Here is a look at the proposed nationals 
trip budget in detail so you can see how the costs are going to break down for this trip.  
This trip is more expensive because of the number of days that we need to go in order
 to acclimatize to the altitude of Sovereign Lake. The plane ticket you will purchase on your
own and you can use points, air miles. 

Item

amount/day

days

total/athlete

Trip total

Accommodations

$50.00

15

$750.00

$9000.00

Food

$15.00

15

$225.00

$2700.00

flights



$700.00

$8400.00

Support team baggage and Wax Equipment

100

8

$66.67

$800.00

3 Vans

$5000.00


$238.10

$2857.14

gas

$360.00


$17.14

$205.71

support team costs for 4 support staff

$7720.95


$482.56

$5790.71

materials

$300.00


$18.75

$225.00

Paid Wax Leader

$160.00

8

$106.67

$1280.00

total



$2604.88

$31258.57



Without flight

$1904.88

$22858.57



proposed budget for trip not including flights +10% reserve 

$2095.37

$25144.43






Total Nationals Budget



$2795.37

$33544.43




Nordiq Canada Race License

If you have not signed up for your Nordiq Canada race license you 
will need to do so. All nordic race athletes need this. Below is the link and all 
the information that you need. 

CCC: http://www.cccski.com/Events/License-Applications.aspx    (Purchase annual license)

SFQ: Included in Program registration

Info needed:

Club official:Maurice Samm 

Club Coach: Maurice Samm

Coach NCCP#:  1217212

Coach Level: Competition Development

Lots of people ask me about CPL or Canada Points list. This is the ranking
list of everyone in Canada and most international athletes.

You can look at this page for a description of the CPL list and the link to the actual list.
An interesting factoid is that we have 10 athletes in our training group that are ranked
top 10 in their year of birth in Canada. See if you can figure out who these athletes are.



Weekly Training 

Date: Tuesday September 24th
Time: 6:30 - 8pm
Location: Visitors center
Training: Penguin Up Hill running intensity
Equipement: running shoes, water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Thursday September 26th
Time: 6:30 - 8pm
Location: p8
Training: 30sec on 30secs off x 10 intervals with sprint start technique 
Equipement: Classic for those that have classic roller skis, skate for the rest
water bottle, head lamp
Notes: Please bring head lamps as it is dark by the end of practice. 

Date: Saturday September 28th
Time: 9 - 12pm
Location: Camp Fortune Lower parking lot 
(Do not park in the Chalet Des Erable Parking lot)
Training: Adventure run and mentoring younger programs
Equipement: Running shoes, water bottle, Water bottle holder
Notes: We will be doing a run at our speed from 9am until 10:45am and then 
we will be doing some mentoring of younger programs From 11:15 - 12noon




Training September 16th to 22nd

posted Sep 15, 2019, 7:33 PM by Maurice Samm   [ updated Sep 16, 2019, 1:51 PM ]

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

Important up Coming dates

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. 
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 

Roller Ski Race and Mini Camp With Foudeur Laurentide 

This week end there is the Skinouk roller ski race here is the registration link. https://drive.google.com/file/d/1WwMHHPCXnPvw90reZySmxTS6-4XDwTVq/view  Registration closes September 19th make sure that you sign up. This is going to be a great race with a lot of good competition do not miss out on this opportunity to test your fitness. Race planning and glitter are going to be really important to make sure that we bring our kick ass to this race. If you are not yet comfortable on the hills in the Gatineau park do not sign up as you will be doing a hill training session, watching and learning from the athletes that are racing. 

Foundeur Laurentide for the race and staying for the week end to do a mini camp.  We have the opportunity to race and train with them which is going to be awesome they have some great athletes and fun people. Many of the gang that we trained with at the August Tremblant Camp are going to be there so it will be a good time to train with some excellent people and deeper the friendships that we have already started. The exact training plan will be posted but there will be training Sunday morning and potentially a BBQ and Bon fire on Saturday night at Moe's house in Wakefield for both our team and Fondeur Laurentides. 

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 TypeIntensity
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday September 16
AMrecovery
PM
Tuesday September 17
AM
PMInterval Pyramid 30s,1min, 2min, 3min 5min 3min, 2min, 1min, 30s 1.5P8 6:30 - 8pm Skate roller Ski

Wednesday September 18
AMSki Strength1see ski strength plan
PM
Thursday September 19
AMzone 1 of choice1Riders Roost 6:30 - 8pm
PMTeam meeting
Friday September 20
AM
PMstrength1.5Your gym
Saturday September 21
AMSkate Roller Ski Race2p5 7am bib pick up, Skate Roller Ski
PMpotential training with Fondeur Laurentides and a BBQ at Moe's houseTBA
Sunday September 22
AMTraining with Fondeur Laurentides2p8 Classic or Skate
PM
Week TotalYTP = 99

Training Sept 9 to 15th

posted Sep 8, 2019, 7:24 PM by Maurice Samm   [ updated Sep 16, 2019, 5:56 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) 
Here is the link to the meeting notes


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



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