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Training Dec 12 to 18th

posted Dec 11, 2016, 10:13 PM by Maurice Samm   [ updated Dec 15, 2016, 5:36 AM ]
Lots of information here 

Please read about Race licenses and Ski grinding. Action is Required. 

It is time to get you race licences for the season. 

Your SFQ race licenses have already been purchased but you will have to purchase your own Cross Country Canada (CCC) Race licence and FIS license. 

Everyone racing Quebec cups, Easterns and Nationals will need to purchase a CCC race licence. You do so by following this link http://cccski.com/Events/License-Applications.aspx and filling out the online form. 

My coaching certification number is 1217212 and my level is Competition Development you will need this for the application.  Do this now as there are always those that have not done this and it is stressful just before races. I have posted a list of those that have registered below. 

Most midgets already have purchased the CCC development licences but those that have not purchased it you will be last at the mass start at Easterns.

For those racing in Craftsbury, elsewhere in the States or in Europe you will need your FIS license. You can get this at the same link above. This is a mail in form so do it now so that you do not run out of time. If you do not get this license these races will not count towards your over all point ranking in Canada. Craftsbury is a very good point race. FIS points and CPL points are how athletes are ranked in Canada and how many of the provincial and national teams are created. Those that are not interested in the points will still need to purchase a NENSA licences which will cost you $10/race. You can do this when you register. Here is the registration form https://www.skireg.com/ec1craftsbury 

Please note that registration for Craftsbury closes on the 14th at 5pm

CCC licenses already purchased. 

Billowits

Anna

Bakker-Westeinde

Mykal

Bisson

Caroline

Dumas

Justine

Duncan

Stella

Gay-Guérin

Chloé

Gervais

Olivier

Hagberg

Ingrid

Kallio

Lotte

Lamothe

Gabriel

Leclair

Laura

Lee Pottie

Mzia

Little

Carly

McElligott

Theo

Prior

Maeve

Sanger

Alia

Tremblay-Gravel

Étienne



Skis

You will get your skis back at Tuesday's Practice. If you can not make this practice please make arrangements for someone to pick them up. if you do not pick them up then they will come to my house in Wakefield and you will have to pick them up there. 

Everyone Needs to have their classic skis marked by Wayne Johnsen it is the best wax for your wax team to know how to wax your skis. We will confirm these marks on snow but they also tell us the depth of your pocket which tells us how much wax to put on your skis to fill your pocket so that you get grip. You can take your skis to Wayne at Euro-sport and he will get this done quickly. It is the best $10 you will spend on your skis. You can also have this done at Fresh Air or the Cyclery they are also pretty good at it. 

Tuesday, Dec 13th

Activity: 10 x 30sec 1min off zone 5

Technique: skate

Location: P10

Time: 6:30-8:00pm


Notes:


Thursday, Dec. 15th

Activity: Race Prep intervals (with explanation)

20mins z1

2x5mins z3

3x2mins z4 (+1 if you feel a bit sluggish)

4x10sec sprint


Technique: Classic

Location: Camp Fortune

Time: 6:30-8:00pm

Notes: Meet at Chalet Des Erable at 6:45 do not wait in the parking lot when it is this cold. Start skiing and meet us at Chalet Des Erable. if the temp is below -17 we will not be doing intensity but going for a easy distance ski.


Saturday, Dec. 17th

Eric leading practice

Activity: Distance Ski

Technique: Classic or skate for Biathlon

Location: P12

Time: 10 - 12noon 

Notes:


Sunday, Dec. 18th

Eric leading practice

Activity: Candy Cane Cup or Craftsbury

Technique: Skate

Location: Nakkertok south

Time: 9-12noon

Notes:

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