Practice Schedule - July 16th - 22nd

posted by Eric Schryer

Hi Team,

This week is an intensity week :) There will be two time trials this week. These time trials (specifically the first rollerski time trial on Sunday) are the priorities of the week. 

Little reminder that being on time means being at least 5mins early because practice starts at the below times.


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

Please let me know if there are any questions!

Tuesday July 10th (Nordic Race)
Time: 6:30 - 8:00PM  
Location: NCC visitors centre 
Activity: Penguin uphill TT


Wednesday July 11th 
Time: 6:30 - 8:00PM
Location: Meredith Centre gym
Activity: Strength Meso 3

Thursday July 12th (Nordic Race)
Time: 6:30 - 8:00pm
Location: P8
Activity: Classic roller-ski technique ski.

Sunday July 13th (Nordic Race)
Time: Bib pick up is 7:30 - 9am. Arrive with enough time for your warmup (minimum 40min.) Start times posted below.
Location: P8
Activity: Skate roller-ski TT - P8


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

9:00-9:10 AM

Juvenile Girls

6 km - Top of Dave's Hill

9:15-9:25 AM

Midget Boys

4 km - Overpass

9:40-9:50 AM

Midget Girls

4 km - Overpass

9:50-10:00 AM


July 9-15

posted Jul 9, 2018, 7:33 AM by Katie McMahon   [ updated by Eric Schryer ]

Hi Team,

This week is an intensity week :)

Little reminder that being on time means being at least 5mins early because practice starts at the below times.

If you have yet to do so..
1)Send me your Resting Heart Rates
2) Send me your goal sheets
3) Fill out your sport log

With school now done & being a rest week, it's a great time to sit and work on goal setting.
 Please get this done!


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

Please let me know if there are any questions!

Tuesday July 10th (Nordic Race)
Time: 6:30 - 8:00PM  

Activity: Descending Interval Ladder Z3/4


Wednesday July 11th 
Time: 6:30 - 8:00PM
Location: Meredith Centre gym
Activity: Strength Meso 3

Thursday July 12th (Nordic Race)
Time: 6:30 - 8:00pm
Location: P8
Activity: Agility and Sprint Technique (skate)

Sunday July 13th (Nordic Race)
Time: 9-11am
Location: P8
Activity: Long z3 intensity one skate challenge

July 2-8

posted Jul 2, 2018, 7:37 AM by Katie McMahon   [ updated Jul 4, 2018, 8:38 AM ]

Hi Team,

This week is a rest week! Woot!
Great work at OWL camp! We had tons of fun & awesome quality of training.
Let's keep the ball rolling on such an awesome team atmosphere!

We will be mini-golfing as a fun team bonding & recovery week activity this Tuesday! 
This is an awesome way to support your team environment & continue our awesome team vibes.

Sunday we are doing the MEC trail race!

Little reminder that being on time means being at least 5mins early because practice starts at the below times.

If you have yet to do so..
1)Send me your Resting Heart Rates
2) Send me your goal sheets
3) Fill out your sport log

With school now done & being a rest week, it's a great time to sit and work on goal setting.
 Please get this done!


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

Please let me know if there are any questions!

Tuesday July 3rd (Nordic Race)
Time: 6:30 - 8:00PM  ** Arrive by 6:15 for payment, organization, etc.**
Location: Dunn'D's Mini-Golf
Activity: Mini-Golf
*Bring $15


Wednesday July 4th 
Time: 6:30 - 8:00PM
Location: Meredith Centre gym
Activity: Strength Meso 3

Thursday July 5th (Nordic Race)
Time: 6:30 - 8:00pm
Location: P8
Activity: Technique of Choice - Video Technique work with partner.
**Please bring a phone to film & do technique work**

Sunday July 8th (Nordic Race)
Time: *see start time
Location: Camp Fortune
Activity: Trail Race. 5km or 9km. Register here: http://events.mec.ca/node/198781


June 25-July 1

posted Jun 25, 2018, 7:08 AM by Katie McMahon   [ updated Jun 25, 2018, 7:15 AM ]

Hi Team,

This week is OWL week! Please sign up with the driver you are going with:

Reminder: It is your responsibility to find a ride. Ask teammates and fellow parents to carpool.

*For those not going to OWL, please refer to your training plans for your daily workouts. 
There are no 'official' practices this week, however; you are in a volume week so this means 
you all have hours to complete.

June 26-June 29 
OWL



Sunday July 1
OFF
Happy Canada Day

June 18-24

posted Jun 18, 2018, 6:55 AM by Katie McMahon   [ updated Jun 23, 2018, 9:43 AM ]

Hi Team,
Welcome to week 2 of intensity this cycle :)

We are continuing the theme of Quality practice as well as increasing our z3 intensity.

Little reminder that being on time means being 5mins early because practice starts at the below times.


1)Send me your Resting Heart Rates
2) Send me your goal sheets
3) Fill out your sport log


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

Please let me know if there are any questions!

Tuesday June 19th (Nordic Race)
Time: 6:30 - 8:00PM
Location: P6
Activity: Running Z3 intervals. *see training plan for details


Wednesday June 20th 
Time: 6:30 - 8:00PM
Location: Meredith Centre
Activity: Meso 2 

Thursday June 21st(Nordic Race)
Time: 6:30 - 8:00pm
Location: P8
Activity: Skate rollerski, One skate technical focus leading to speed

Sunday June 24th (Nordic Race)
Time: 9-11
Location:P2 RPA
Activity: Z3 intensity with one skate challenge
**N.B. Parkways open to cars at 11am. This means that in order to complete your training
hours, you should arrive 5mins early so we can start promptly. 

June 11-17

posted Jun 11, 2018, 7:52 AM by Katie McMahon   [ updated Jun 12, 2018, 6:40 AM ]

Hi Team,
Hope everyone is feeling well rested and ready to go for our first intensity week of the next cycle.
In this next cycle we are starting to introduce more z3 work as well as rollerskiing.

We are also continuing the theme of Quality practice. 

Please note that coaches are being evaluated this week so make sure to be on time,
be respectful and basically be your normally awesome selves :)

Logistics that are important to note this week are for Sunday's practice. We are doing what is called a 'Brick' 
workout. This means we will be running after we rollerski. Make sure to bring running shoes as well as a snack 
and water. If you are on a 500hrs plan, it will be a 3hrs workout. For those on a 400hrs or 450hrs plan, it will
be a 2hrs workout.

As always, any questions please ask.

1)Send me your Resting Heart Rates
2) Send me your goal sheets
3) Fill out your sport log


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

Please let me know if there are any questions!

Tuesday June 12th (Nordic Race)
Time: 6:25 - 8:00PM
Location: Camp Fortune Biathlon Range
MEET AT LOWER PARKING LOT AND THEN JOG UP TO RANGE FOR 6:30
Activity: Z3 distance intervals *see training plan for your specific intervals


Wednesday June 13th 
Time: 6:30 - 8:00PM
Location: Meredith Centre
Activity: Meso 2 

Thursday June 14th (Nordic Race)
Time: 6:30 - 8:00pm
Location: P8
Activity: SKATE - Rollerski technique, balance, agility.
*Bring water, snack, proper equipment*

Sunday June 17th (Nordic Race)
Time: 
9:00-11:00AM (400hrs and 450hrs programs)
9:00AM - 12:00AM (500hrs programs)
Location:P8
Activity: Brick workout. Please bring skate roller ski equipment AND running equipement

June 4-10

posted Jun 4, 2018, 7:01 AM by Katie McMahon

Hi Team! Awesome work on the testing block! For many of you this was a first "block" of training in any training cycle. I am super impressed with the constant efforts brought forward by every member of our team!

This week is a rest week. As we mentioned at Sunday's nordic practice the focus on a rest week is to completely rest & recover. Rest & recovery takes priority over training!! This means if you are super tired you have my permission 
to stay home and focus your energy on rest, homework, etc. 
I would like everyone coming to practice next Tuesday 100% ready to go again.

We will be bouldering for our practice Tuesday night! If you are coming you will need to cover your admission fee (approx. $13) & any equipment rental (shoes are approx. $5). **We are not doing clip'n'climb, this is actual bouldering** 

Our first ROLLERSKI practice is this Thursday, June 7th!
As we mentioned, there are a few things you MUST have to rollerski.
  • Helmet (Mandatory! If you do not bring a helmet you don't get to ski... unless you opt to wear the helmet of shame...)
  • Poles with rollerski tips
  • Skis that have been checked for safety! (check that the bolts are tight and wheels turn.. aka. aren't seized)
  • Boots with proper ankle support.


There are still some people who have not given cheques for Owl and Lake Placid training camps. If they are not in by Wednesday you will be removed from the list.


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

Please let me know if there are any questions!

Tuesday June 5th (Nordic Race)
Time: 6:30 - 8:00PM
Location: Altitude climbing gym. 35 Boulevard Saint-Raymond, Gatineau, QC J8Y 1R5
Activity: Bouldering
*bring $$$ for admission & rentals if needed*

Wednesday June 6th 
Time: 6:30 - 8:00PM
Location: Meredith Centre
Activity: Meso 2 

Thursday June 7th (Nordic Race)
Time: 6:30 - 8:00pm
Location: Lac Leamy *Rue Atawe* (parking behind Reno Depot)
Activity: SKATE - Rollerski technique, balance, agility.
*Bring water, snack, proper equipment*

Sunday June 10th (Nordic Race)
Time: 9:00AM - 11:00AM 
Activity: Hike

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May 28- June 3 *Testing week #2

posted May 27, 2018, 5:21 PM by Katie McMahon   [ updated May 30, 2018, 12:51 PM ]

PLEASE SEND ME YOUR RESTING HEART RATES

Hi Team! Awesome work on the testing in week one! You are all demonstrating great focus, tenacity and support for each other.
Keep up the good work!

This week is our second week of our 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.




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

Please let me know if there are any questions!

Tuesday May 29th (Nordic Race)
Time: 6:30 - 8:00PM
Location: Philemon Wright High School Track
Activity: MAX HR TEST or Critical Speed Test
*bring HR MONITOR , running shoes, water*

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

Thursday June 1 (Nordic Race)
Time: 6:30 - 8:00pm
Location: Camp Fortune - Chalet des Érables. (park in lower lot)
Activity: Recovery rolling & stretch session. 
*If you have your own yoga mat, please bring it*

Sunday June 3 (Nordic Race)
Time: 9:00AM - 11:00AM 
Location: P8
Activity: Uphill Penguin TT (Running)


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

posted May 21, 2018, 7:49 AM by Eric Schryer   [ updated May 24, 2018, 8:23 AM ]

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 - Chalet des Érables. (park in lower lot)
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.

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