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Training December 4th to 9th

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