This is week 17 in our yearly training program, this means that it is an easy building week, with a training camp starting this weekend for some of you. 

Wow, awesome training camp this week end. I am so thankful to all athletes, parents and volunteers who helped make the SFQ juvenile training camp a success. I had many compliments from coaches about the amazing training locations, the quality of the camp, our athletes and our parent volunteers. I am very proud of all of our efforts to make this such a good experience. Next time that you are in the Fresh Mart say thank you as they were the ones that supplied us with the apples and oranges free of charge. The yogurt was also provided free of charge from Yoplait. Those that took pictures can you please bring me a disk of these photos, as I will be writing an article on the camp and would like to include some photos. I would also like to add some photos to the website.


Southern Ontario Training Camp starts this Saturday, Aug 25 - 29th in hardwood hills. We will be meeting at St. Stephens at 6am.  Aaron, Will, Nilan, Alex L,  Alex D,  We will meet at St. Stephen’s parking lot at 6:00am, the camp begins at 1pm, so this should give us enough time to get there as it is about a 6 hour drive. The camp ends at 12:30pm on Wednesday August 29th so we should be home between 7 and 8 o’clock that evening.

Please bring :
Classic and Skate roller skis, poles helmets, gloves
Running shoes
Ski walking poles
Clothing for all weather
Your favourite healthy snacks
Training journal, you will want to be able to record anything new that you learn from other coaches and athletes.
Music for the ride down
Please pack light so that we can make everything fit.

Please note that our yearly Adirondacks trip will be September 21st to 23rd. Please let me know if you are interested in coming to this camp, is always a blast. We will be focusing on lots of Hiking LSD, strength and a whole bunch of fun. Please sign up for this camp on the following Google Doc and let me know who among your families is wanting to come. I need to know this information by August 26th.

The training program is set up to build you little by little, it should be rare that you feel as though you are totally destroyed after a work out. If you are than your recovery time is going to be longer which will affect the next training. Training also builds over time so if you are missing out on training or you are not doing your own self training you will find that you suffer in team work outs when you do show up. Being successful in a work out is very important to your mental development and your enjoyment of the sport. If you are not able to complete a work out then you don't feel as successful and it is not as fun. We will be focusing on pacing, strength and roller ski technique.

Monday, August 20th      

• Activity: Running Clinic with Dave McMahon, Dave will be doing a running clinic looking at stride and foot strike. We will also be doing some shorter <2min intervals
  
• Location: Chalet des Erables 
  
• When: 6:00 - 7:30
• Bring: Running gear, watch with a timer water, snack for after practice

Wednesday, August 22nd       

• Activity: Strength    
  
• Location:Camp Fortune
  
• When: 6:00 to 7:30
  
• Bring:RunningClassic Roller skiing gear, watch with a timer, water, snack for after practice

Saturday, August 25th 

Activity: Leave for SOD training camp 6am St. Stephens parking lot

Sunday, August 26th 

• Activity: Skate Roller skiing Distance and 20 min tempo   
  
• Location: P8
  
• When: 9:00 to 12:00
  
• Bring:Skate roller ski gear, watch with a timer, water, snack for after practice