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Training December 17 to 30

posted Dec 17, 2012, 12:52 PM by Moe Samm   [ updated Dec 29, 2012, 8:19 PM by Maurice Moe Samm ]

This posting is for is week 34 in our yearly training program, this means that it is an medium 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. 

Good work to Will and Aaron. They competed in Craftsbury, Vermont this last week end and they had very impressive results in a difficult field make sure to ask them how it went.

Over Christmas holidays I would like to offer a couple of local on snow training camps. Dec 27 and 28th and Jan 2nd and 3rd. The goal of these camps would be to 1. train twice during the day to get lots of volume in 2. Get some good video analysis time, we would have a two hour break between work outs where we could do video analysis 3. do some quality intensity sessions. I have invited Foundeur Laurantide to join us. They are likely going to come on for the 27th or 28th of December. If we can find families that will host and athlete or two then they would likely stay for both days of training. This could be a good way to make some more ski friends.

I have noticed that many of you have not been doing good recovery after practice, training camps and probably in life in general. My evidence to this is that we had 6 people get six after the last training camp. This is classic poor recovery, if you put out lots of energy training and do poor recovery it is classic that you get hit by a bug 2-4 days after the training camp. Make sure that you are 1. Eating healthy food, limited junk food (less than once per week) 2. Hydrating well (3-4 liters of water a day regularly 3. Sleeping a minimum of 8 hours per night 4. Managing your stress load you now have a bunch of tricks to de-stress quick if you find yourself in a situation that you are stress out. If you are not recovering well during life then the classic symptoms are 1. Being tired and cranky 2. Not motivated to get your work out or other work down. 3. you get sick.

On Sunday at practice we talked about how we should address training and practice now that we are entering into our competitive season. We picked out a bunch of priorities that we should make sure that we focus on.
    1. Stay focused during practice, limit the amount of standing around and chatting that we are doing. Many of you have significant national level goals for this season. We have been training for 8 months for the competitive season to begin. 
We need to stay focused on the work out of the day so that we can transition all of our dryland training into super snow speed
    2. Make sure that we do good recovery healthy food, good hyrdation, quality sleep and manage our stress loads
    3. Stick to the plan. If we are doing an easy work out then go easy, if we are doing intensity go hard
    4. Support each other. How we support each other helps make practice fun build our self confidence. If we create a positive team atmosphere then we will race faster, have more fun and be the team that everyone wants to hang out with. If we are negative to each other then that acts as poison that will cause us to spend too much time on group conflict than on skiing fast and having fun. 


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 18th       

  • Activity: Classic intensity 10 x 30sec and distance ski, this will also give us an excellent time to play with waxing in tricky conditions, bring lots of wax for snow conditions around zero. 
  • Location: p6 
  • When: 6:30 - 8pm
  • Bring:  running shoes and classic rock skis watch with a timer water, snack for after practice

Thursday, December 20th         

  • Activity:Skate ski, 15 mins arms only 15 min legs only finishing with some head to head sprint starts 10 x 15 seconds 
  • Location: p6
  • When: 6:30 to 8:00
  • Bring skate rock skiing gear, water and snack for after practice. 

Saturday, December 22nd      

  • Activity: Sprints 4 x 3min head to heads sprints hopefully with Nakkertok and Skinouk distance. coaches are still deciding on technique.  
  • Location: Maybe Nakkertok maybe P5/camp fortune depending on snow I will update by Friday morning
  • When: 9-11am
  • Bring:  Skate rock skis, water, snack for after practice

Sunday, December 23rd   

  • Activity:  Classic distance we will ski the loop, ski 20 arms only 20 min legs only, We will do a Christmas dessert pot luck please bring something to share with everyone. Please bring enough for at least 6 other people
  • Location: P5
  • When: 9am to 12noon 
  • Bring: classic skis, poles, boots, gloves and watch with a timer, water, snack for after practice

Tuesday, December 25th        

  • Activity: Christmas Family Time I hope that the Holiday Season brings you all happiness and that Santa is good to you
  • Location:  
  • When: 
  • Bring: 

Thursday, December 27th          

  • Activity: Training Camp details to come.
  • Location: TBA
  • When: 9am - 3pm
  • Bring: Classic and skate gear, water, lunch change of clothing and snack for after practice.

Friday, December 28th      

  • Activity: Training camp details to come   
  • Location: TBA
  • When: 9-11am
  • Bring:  Skate rock skis, water, snack for after practice

Saturday, December 29th       

  • Activity: Classic tempo and distance ski   
  • Location: TBA
  • When: 9-11am
  • Bring:  Classic Skis water, snack for after practice

Sunday, December 30th   

  • Activity:  Skate distance ski and 20 min tempo
  • Location: Chalet des Erable
  • When: 9am to 11am, work party from 11am until 4pm for those that can make it. 
  • Bring: Skate skis, poles, boots, gloves and watch with a timer, water, snack for after practice