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Training December 10th to 16th

posted Dec 11, 2012, 4:19 AM by Maurice Moe Samm   [ updated Dec 16, 2012, 4:38 AM ]

This posting is for is week 33 in our yearly training program, this means that it is an easy building week. This is the last cycle of high volume of the year so try very hard to get your training in. This is the big push to build up your strength, stamina and endurance for the race season. Once January hits we cut back on volume and increase the amount of intensity that we do. We will also be doing lots of on snow technique work, once the snow hits so that you are as efficient and effective as you can be.

WOW what an awesome training camp. La Foret Montmorency gave us a great place to ski, its 1.8 km of man made snow had some really good places to work on technique and it was just long enough that we did not get bored. It was so awesome to work with our athletes and watch them gain new confidence and strength with their technique. It even snowed 15cm our last night which allow Dan, Jason, Maxime, Mike and Alex L. to go off on a quest. Their story of it is very funny so you will have to ask them.

 The world cup was amazing it was so amazing to see all of the top sprinters in the world in down town Quebec. The race course was really cool with all sorts of cool technical jumps and turns.
It was also fun to see our world team and to cheer them on. There were no medals by the Canadians but they still put on a show.

We are now in the season of maybe snow, ice, freezing rain etc. Practice might change last minute because of weather so please check the website before you come to practice. There are lots of times where there is no snow in Chelsea or Ottawa but there is snow at the top of the park. Keep your fingers crossed that we get early snow that sticks around.

It is dark now at practice make sure that you bring a working head lamp to practice, it makes you visible and you can see where you are going. Very stupid to get hurt because you could not see where you were going. 

Time management is very important. Make sure that you plan through your week so that you know the things that you need to get done. Planning is very important so that you have time for all the things that you want to do. Recovery is also going to be very important. More stress, action and general business in your day means that you need to have higher quality recovery time to make sure that you are well rested from day to day. Remember that good recovery means eating healthy foods at the right times, drinking (3-4 liters) plenty of water each day, resting and sleeping at least 8 hours a day of quality sleep. If you find that you sleep is poor quality or not enough then you are going to suffer the next day. The first symptoms of poor recovery are you are grumpy, tired, your desire to get things done is very low, and if it goes long enough you end up getting sick. 

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. .

Tuesday, December 11th       

  • Activity: Skate rock skiing, this will be a continuous ski with 15min of legs only with 15 mins of arms only 
  • Location: P10 cross country and Biathlon Range for biathletes 
  • When: 6:30 - 8pm
  • Bring: please bring skate rock skis or classic rock skis with no wax on them, watch with a timer water, snack for after practice

Thursday, December 13th         

  • Activity: Skate rock ski
  • Location: p10
  • When: 6:30 to 8:00
  • Bring: Skate rock skiing gear, water and snack for after practice. 

Saturday, December 15th      

  • Activity: Skate distance 30 min of of tempo   
  • Location: p10
  • When: 9-11am
  • Bring:  Skate rock skis, water, snack for after practice

Sunday, December 16th   

  • Activity:  Skate distance ski,
  • Location: p10
  • When: 9am to 12noon 
  • Bring: Skate rock skis, poles, boots, gloves and watch with a timer, water, snack for after practice