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Training Dec 14 to Dec 20

posted Dec 14, 2015, 1:35 PM by Maurice Moe Samm
YEEHAAA the race season begins!!!!

A few biathletes have already been racing in Canmore. Congrats Teo, Jordan and Oliver G. have had some excellent early season results with Teo winning the first two races and Jordan being the only one to shoot clean!! 

  1. Registration is now open for Craftsbury. They have 1km of snow there at the moment so the race will be a go. If you want to see the snow they have a web cam at Those going make sure that yo get signed up ASAP the Deadline is December 16th.  On 1km of snow so prepare your self for lots of loops on a short course. You will need to practice warm up running as well as you will not be able to ski on the course during the race. Here is the link to registration
  2. Craftsbury instructions
    We will be meeting at the NCC visitors centre at 7am on Friday morning. We will leave as soon as everyone is there and all gear is stored. We are bringing our trailer with us so we have alot of room for equipment. 

    We will drive straight to our rental house, please bring a bag lunch so that we do not have to stop for lunch along the way. We will unload at the house as it is on the way to the race site, you can change and we will leave quickly so that we can ski as much as possible. 

    You will need to bring:
    Passport: no passport means we leave you at the visitors centre which is much better than leaving you at there border and having your parents come get you. 
    Parent consent form (if you are under 18) you can find it here again no consent form we leave you in at the visitors centre.
    Bag lung for Friday as we will not be stopping for lunch so that we can get lots of time for skiing
    Classic Skate races skis, and warm up skis. 
    both sets of boots, poles
    tooth brush towel etc
    race journal
    Sun glasses/Visor 
    gloves and clothing for all weather
    boot dryer if you have one

    The race schedule can be found on this link 

    Because we have had no snow this is going to be the first snow for many of you. Because there is little snow this race is likely going to be different than other races so here is how things will likely play out. Remember this is racing so expect the unexpected and Vermont never fails to provide us with an interesting experience just ask the others that have been there.

    Friday we will do a skate and a classic ski. The snow is going to be busy, I can imagine that 500 people will be at this race with only 1km of snow. You will need to ski heads up and watching all of the time, imagine the park way on a busy day x 30. 

    You will want to do 45mins of each classical and skate. Reason for this is that you need to spend some time on your skate push as it is different on snow than on roller skis and you need to get used to long skis again.  45mins to 1hr should be enough time to remind you of this, ideally more but there will not be enough time. You also need to test your classic grip pockets and remember how to push off wax instead of your roller skis again another 45-60mins will have to be enough time.  We are playing with the balance of getting you used to snow and not over fatiguing you for Saturday and Sunday’s race.  This is a lot of remembering and skiing to do which is not ideal before a race but it can not be helped as there is no snow anywhere else. 

    On race day you can expect to do your warm up and cool down running, we are going to bring some strength elastics to do some double pole warm up but also bring your running poles so that you can warm up your upper body as well as your legs, if you only run you will not warm up your upper body and there is going to be a lot of double poling on this course. 

    To test your wax it is not going to be ideal as well. I am still not sure how they are going to do this, I bet they are figuring it out as well but you can expect a small bit of snow with a lot of other people using it. You will need to thing through your warm up and race planning to get this down properly. 

    YEEHAA the Race season begins!!!!! 
  3. Get your CCC/FIS race license more information below this needs to be done before the first race. If you put it off now then you will likely forget and it is a major pain to do this on the night of the first race.

Stone Grinding: After the architecture (flex partern) of the ski the base structure is the most important component to making a ski fast. How the base of the ski interacts with the snow helps us over some certain forces. Read the document in the filling cabinet on ski testing and grinding. Wayne also has some good info on his Gatineau Nordique Sport web site. 

So if you have older skies that are scratched up you will want to get them stone ground. If you bought new Rossignal skis you will want to get them stone ground as the factory grind is for wet European Snow and they will be slow in cold conditions that we have around ottawa. Those that bought other brands you can bring them to practice and I will look at them to see if they need to be ground. The answer is likely yes as most of the factory grinds are too aggressive for cold ottawa winters, Europe generally has warmer wetter snow. 

You need to purchase your CCC race license follow this link to purchase it online. Get this done early each year there are athletes that get caught at the first races without their license and have to scramble to get their licenses at the last minute. Those racing in the US this year and want to score points from these races will need to purchase their FIS License as well. 

For those going to Craftsbury and want to score points during those races you will need to purchase your FIS license. It is $45. Follow this ink to the aplication, it is a mail in application so you will need to get on this ASAP if you want it before Craftsbury. 
Points are how you re ranked in Canada and the World. So if you are wanting to make Quebec Team or Development Team, National Talent Squad or use these USA races for points to improve your ranking then you need your FIS license.

You will need this information to get your CCC license
Club Official Maurice Samm
Coach Maurice Samm
Coach # 1217212
Level Competition Development
Here is the list of people that have already got their license the rest still need to get this done. In order to register for Craftsbury those going will need their CCC license updated.

















































Tuesday Dec 15

Activity: Sprint Starts Classic

Location: P5

Time: 6:30 to 8pm

Thursday Dec 17

Activity: Foam Rolling and mobilization 

(If you are going to Craftsbury this is an 

optional training)

Location:Chalet Des Erable

Time: 6:30- 8:00pm

Friday Dec 18th 

Activity: Craftsbury Race departure 

Location:NCC visitors centre


Saturday Dec 19th 

Activity: Practice Skate Sprint Race Simulation,

Bring running shoes as it might be frosty



Sunday Dec 20th

Activity: 5km race simulation

Bring Running shoes in case it is frosty, icy or snowy.

Location: P5

Time: 9am - 11:30am