November 12-18

posted Nov 12, 2018, 11:29 AM by Katie McMahon

Hi Team! 
This week is an intensity week. 
Remember: The number 1 thing you can do as an athlete to insure quality training sessions
is proper nutrition and SLEEP!! 

As always, this month the theme is Adaptability. This goes hand in hand with the weather we are
expecting or not expecting. This means we need to be prepared for plans A-Z.
For every practice, please come with:
-Rock skis 
-Running shoes and bounding poles
-Rollerskiing if we say so.

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!

Tuesday November 13
Time: 6:30 - 8:00PM  
Location: P10
Activity: Z4 (7.5km race pace) intensity pyramid. 
*See training plan for details. This workout will be done:
Plan A) Classic skiing (rock skis)
Plan B) Double poling (classic rock skis)
Plan C) Running/ski bounding

Thursday November 15
Time: 6:30-8:00
Location: P10
Activity: Agility + Speed
Plan A) Classic skiing (rock skis)
Plan B) Double poling (classic rock skis)
Plan C) Running/ski bounding

Saturday November 17
Time: 10-12
Location: P6
Activity: 30/30s 
*Please see training plan for details
Plan A) Classic skiing (rock skis)
Plan B) Double poling (classic rock skis)
Plan C) Running/ski bounding

Sunday November 18
Time: 9:00-11:00
Location: P10
Activity: Distance ski
*Hopefully enough snow to skate ski but stay tuned

November 5-11

posted Nov 4, 2018, 1:07 PM by Katie McMahon   [ updated Nov 10, 2018, 2:07 PM ]

Hi Team! 
Thank you so much everyone for your help at the Ski Swap!!

This week is the third week in the training cycle and therefore is a rest week.
Make sure you are taking care of yourself. Getting enough sleep is the #1 thing that will improve your 
performance!!

Please register for the TT on Saturday here: https://www.webscorer.com/register?raceid=159750
Registration closes Thursday at 11:59pm
There will be no late 'day of' registration

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

Please let me know if there are any questions!

Tuesday November 6
Time: 6:30 - 8:00PM  
Location: P6
Activity: Survival with the Midgets

Thursday November 8
Time: 6:30-8:00
Location: RPA
Activity: Race Prep intervals skate

Saturday November 10
Time: *see start list but most likely around 8am
Location: P5
Activity: Classic Sprint TT
*You can still race if you have skate equipment

Sunday November 11
Time: 9:00-11:00
Location: P10
Activity: Bring rock skis and running shoes. TT intensity.

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October 29-November 4

posted Oct 29, 2018, 2:30 PM by Katie McMahon   [ updated Oct 30, 2018, 6:28 AM ]

Hi Team! 
Great week of Training last week. Please remember that with the weather you need to be ready with Running shoes at any practice.
The Ski Swap is this Sunday (with set-up & drop off Saturday). You are all required to be there to volunteer.
Please sign up for volunteer registration here:


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

Please let me know if there are any questions!

Tuesday October 30
Time: 6:30 - 8:00PM  
Location: Lower Fortune Parking lot
Activity: Running - Z3/4 Distance Intervals

Thursday November 1
Time: 6:30-8:00
Location: P5
Activity: Skate Rollerski - Surprise Intervals

Saturday November 3
Time: 9:45 - 12:00
Location: Camp Fortune (meet at lower parking lot)
Activity: Nordic Race / Adventure Day *Come ready to run*

Sunday November 4
Ski Swap No practice - Volunteer

October 22-28

posted Oct 22, 2018, 8:18 AM by Katie McMahon   [ updated Oct 27, 2018, 12:49 PM by Maurice Samm ]

Hi Team! I hope you are all feeling great after a rest week!
This week is the first of a two week intensity block. Please prioritize your nutrition & recovery in between sessions to be able to get the most out of your training.


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

Please let me know if there are any questions!

Tuesday October 23
Time: 6:30 - 8:00PM  
Location: Visitor centre
Activity: Penguin Uphill TT (last one of the season!!)


Thursday October 25
Time: 6:30-8:00
Location: RPA
Activity: Skate rollerski - Agility / speed workout.
**Club Rossignol night**
After practice you will have the opportunity to access information on club equipment pricing along 
with a meet & greet with Jacques Vincent, Rossignol Nordic Sales Director.

Saturday October 27
Time: See Start List. *Athletes are responsible to show up on time for their warmup* (First start at 8:30)
Location: P5
Activity: Skate Rollerski Time Trial
Registration: (Deadline Oct 25th 11:59PM)
Info:

Sunday October 28
Time: 9-11am 
Location: P8
Equipment: please bring roller skis and running 
and striding poles and potentially rock snow skis 
as there a mix of weather coming at us and we will 
have to adapt last minute. 
Activity: Classic Rollerski distance with 
technique focus on striding. We will be skiing 
with Foundeurs Laurentide.  


October 15-21

posted Oct 15, 2018, 2:22 PM by Katie McMahon   [ updated Oct 15, 2018, 2:33 PM ]

Hi Team! What an amazing Jericho camp! We are so proud of all of you for your efforts, smiles and team spirit!!!

This week is a rest week. We have a few special activities planned and would love to see all of you there.


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

Please let me know if there are any questions!

Tuesday October 16
Time: 6:30 - 8:00PM  
Location: Camp Fortune
Activity: Nutrition/recovery talk with Sheila Kealey


Thursday October 18
Time: 6:30-8:00
Location: RPA
Activity: Group Game (Wear training clothes +running shoes)

Saturday October 20
Time: 9:15 registration
Location: Corp Des Aines De La Cabane, 331 Boulevard de la Cité-des-Jeunes, Gatineau, QC J8Y 6T3
Activity: Orienteering race

Sunday October 21
Time: 8:30-10:30 *Fall rhapsody timing because gates open at 10:30
Location: P8
Activity: Skate Rollerski with long z3 pieces

October 8-14

posted Oct 8, 2018, 7:27 AM by Katie McMahon

Hi Team! Hope everyone had a happy thanksgiving :)

This week is a second intensity week and it is also JERICHO CAMP!!

We will be leaving from the Provigo on Saint Joseph at 8am Thursday morning.
Please see email for all the details of the camp including:
-packing list
-food groups
-schedule

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

Please let me know if there are any questions!

Tuesday October 9
Time: 6:30 - 8:00PM  
Location: Camp Fortune
Activity: Running and Strength Circuit


Thursday October 11
Time: 8am
Location: Provigo
Activity: Departure for Jericho


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October 1-7

posted Oct 1, 2018, 11:27 AM by Katie McMahon

Welcome to October's intensity block! Tuesday's practice is the high focus practice
of the week this week. Please arrive fuelled and ready to work hard :)

For Thanksgiving weekend we will not have any official training but you all have hours to do!! 
Please check your training plans for details.

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

Please let me know if there are any questions!

Tuesday October 2
Time: 6:30 - 8:00PM  
Location: Camp Fortune
Activity: Ski bounding intervals (increasing intensity). *bring bounding poles


Thursday October 4
Time: 6:30 - 8:00pm
Location: RPA
Activity: Classic rollerski technique and speed

Saturday October 6
*No official team training. Please see your training plans
for your workout

Sunday October 7
*No official team training. Please see your training plans
for your workout

September 24-30

posted Sep 24, 2018, 4:46 PM by Katie McMahon

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

Please let me know if there are any questions!

Tuesday September 25
Time: 6:30 - 8:00PM  
Location: Camp Fortune
Activity: Running and "Learn Biathlon" + team goal setting


Thursday September 27
Time: 6:30 - 8:00pm
Location: RPA
Activity: Skate Rollerski technique and zone 1

Saturday September 29
Time: 9-11
Location: Camp Fortune
Activity:CCC Strength Test

Sunday September 30
Time: 8:30-11:30
Location: P8
Activity: Brick Workout
*Bring both classic rollerski and running equipment

September 17-23

posted Sep 17, 2018, 7:07 AM by Katie McMahon   [ updated Sep 21, 2018, 8:58 AM by Eric Schryer ]

Hi Team!

Great work in these first few weeks of fall training. Reminder on staying healthy (which we spoke of at practice!) If you are feeling ill, sick, tired, etc. you NEED to let us know and take rest!
This week is an intensity week. We have two 'priority focus' workouts: Tuesday's bounding intervals & Saturday's Time Trial. Looking forward to seeing awesome efforts by everyone.

Club Open House:
Our club open house is this Saturday, Sep 22 from 11:30 - 2. ALL programs are asked to be there so Nordic Race please come up to the ROOST after our Time trial. There will be food!

A kind reminder that being on time means being ready to go (equipment on & fully prepared) at the designated time.


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

Please let me know if there are any questions!

Tuesday September 18
Time: 6:30 - 8:00PM  
Location: Camp Fortune
Activity: Ski Bounding intervals or strength circuit (coaches splitting group in two)
**Please bring shorter (arm angle roughly 90degrees ~ classic pole length) ski bounding poles**


Thursday September 20
Time: 6:30 - 8:00pm
Location: P8
Activity: Classic rollerski (biathletes and first year juvis can skate) - Double pole specific strength.

Saturday September 22nd
Time: Bib pick up @ 7:30 - 9AM

Category

Distance/Turn-Around

Approx Start Time

Open Men

9 km - Mica

8:15 - 8:25 AM

Open Women

9 km - Mica

8:25-8:30 AM

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

9:00-9:05 AM

Juvenile Girls

6 km - Top of Dave's Hill

9:10-9:20 AM

Midget Boy/Girls

4 km - Overpass

9:30-9:45 AM


Location: P8
Activity: P8 - Mica Skate Time Trial
**Club open house at the roost afterwards, Nordic Race athletes are asked to be there! So please be there. There will be food!

Sunday September 23rd
Time: 9:00 - 11:30
Location: Camp Fortune
Activity: Adventure Run


September 10-16

posted Sep 10, 2018, 7:23 AM by Katie McMahon   [ updated Sep 11, 2018, 6:43 PM ]

Hi Team!

Great work in your first weekend back at Fall Training. Let's carry this awesome momentum into 
this upcoming week.
This week is a medium intensity week. We have two 'priority focus' workouts: Tuesday's uphill TT 
and Sunday's rollerski intervals. Looking forward to seeing awesome efforts by everyone.

A kind reminder that being on time means being ready to go (equipment on & fully prepared) at the designated time.


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

Please let me know if there are any questions!

Tuesday September 11
Time: 6:30 - 8:00PM  
Location: NCC Visitor Centre
Activity: Penguin Uphill TT (running)


Thursday September 13
Time: 6:30 - 8:00pm
Location: Meredith Centre
Activity: Parent and Athlete information meeting

Saturday September 15
Time: 9-11
Location: P8
Activity: Classic Rollerski with technical focus
*Eric Lead

Sunday September 16
Time: 8:30 - 11:00AM (2.5hrs practice)
Location: P5
Activity: Skate rollerski "hunting intervals"
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