posted Dec 4, 2012, 6:17 AM by Moe Samm
[
updated Dec 5, 2012, 9:52 PM by Maurice Moe Samm
]
This posting is for is
week 32 in our
yearly training program, this means that it is a training camp week, try hard to get all of your training in. The next two training cycles are the most volume out 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.
La Foret Montmorency has prefect snow conditions. So you can bring your good skis all of those that have their race classic skis should bring them so that you can get the feel of them. There is a loop of about 1.8 kms it has a some good climbs and down hills to keep us entertained throughout the four days. it is a fun place to ski and there are many other fun people that are there. The Russian national team was there training for the up coming world cup, very cool to see them.
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. We will be focusing
on pacing, strength and roller ski
technique. Tuesday, December 4th
- Activity: Strength and running
- Location: Biathlon Range
- When: 6:30 - 8pm
- Bring: Running gear, watch with a timer water, snack for after practice
Thursday, December 6th
- Activity: Training camp or skate roller skiing and tree lighting ceremony Vic will be coaching
- Location: Jacques Cartier park
- When: 6:30 to 8:00
- Bring: Skate roller skiing gear, water and snack for after practice.
Saturday, December 8th
- Activity: Biathlon practice only any registered for Nordic practice you will self train at home.
- Location: Biathlon Range
- When: 9-11am
- Bring: running poles, water, snack for after practice
Sunday, December 9th
- Activity: Skate Roller skiing or Running with poles it is hard to tell it there is going to be ice or snow on the park way so come prepared to run and roller ski. Dave will be coaching
- Location: Relais Plein air
- When: 10am to 12noon
- Bring: Skate roller skis and running shoes, poles, boots, gloves and watch with a timer, water, snack for after practice
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