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Training February 4th to February 10th

posted Feb 5, 2013, 5:47 AM by Maurice Moe Samm   [ updated Feb 5, 2013, 5:56 AM ]
his posting is for is week 41 in our yearly training program, this means that a race week In Jericho for both biathlon and a training week for Nordic as Orford has been postponed to Feb 23rd and 24th . The focus this week will be short intensities working and recovery. We will always be focusing on good technique.

Tuesday we will do a race debrief and talk about race strategies for the next race. This week we will do some combined training with the midgets on the week end and we will do some wax and ski testing.

It is time that all of the Nordic race athletes 15 - 19 biathlon and cross country have their blood tested for iron, b12 and CBC. In the last 8 months there have been four (three cross country skiers and 1 biathlete that I know that have been diagnosed with low iron levels and fatigue which has stopped them or forced them to reduce the amount of training and racing that they are doing. This is very important for our female athletes but it is also important for our male athletes as well. If we get blood tested now we will know if someone has low iron levels and we can begin to change things before the body shuts down to fatigue. An ounce of prevention is worth a pound of cure. For many athletes with low blood iron and fatigue it can take months if not a full year to recover, this sucks. So you will need to go to a doctor and tell them that you are an endurance athlete and you want your blood tested for iron level, b12 and CBC. follow this link to a blog that talks more about this. 

I want to express how proud I am of all of you.


Attached is a spread sheet of the results on Sunday. I have added a column called percentages, you will see a percent after you name. If the race were a test and the winner got 100% and your score is compared to theirs then you see your percent beside. I like this way of comparing times because it means that even though someone was 25th they still were within 80% of the winner. If you were to take an exam and received a 80% that is a pretty good grade. If you want to get better you would study (train) more to become better.  What you will notice is that nobody fails in this even the people who are last in the race have 60-70%. No matter where you finish or don’t finish in a race there is lots to be learned and when you learn these lessons you become better. That is my goal for you all to become better.

Some of you have some really challenging and high provincial and national level goals for your self. Remember the only way that you can get there is if you are having fun, passionate about the sport and encouraging your self to keep improving. If you are negative with yourself or over critical you are going to improve slower and be stressed out about your results and your performance. If you see developing over the long term then you will have patience with yourself. It takes a life ten years of dedicated training to produce a champion. You need to be able to live and breath your sport in a way that is positive and motivating and keep doing this year after year to truly find your athletic potential. 

When you think of becoming better, do not think about catching the top folks all at once. I want you to think about being  1 second faster over each 100m of the race. This means that you keep your head in the game a little bit more, you push a little bit harder over the hill, you double pole a little bit harder, you take the hill a little bit faster, you corner a little bit faster. If you are able to do this you gain 50 seconds over a 5km race, 75 seconds over a 7.5km race and 150 secs over a 15km race. Most people try to catch up in the first half of the race and they are not able to hold it and burn themselves out. A little bit of improvement over the full course of the race means a lot to your race time. See what happens when you make this kind of improvement, what kind of result to you get.


You can learn a lot from looking at results. Especially results that show split times. Have a look at the open men  category and Graeme Killick, look at his splits, you will notice that each 5km lap is within 13 seconds, he is very consistent, he knows his pace and his able to maintain his speed. What do your splits look like? For most people the first lap is going to be the fastest and then they get slower from there. Very few can negative split, the last half of the race is faster than the first, the top juvenile boys did. I believe that for every sec that you are too fast in the first half it will cost you 2 sec in the second half. This means that if you calm down and relax a little bit more in the beginning you will likely be faster over all. How can this be? Most people go too fast off the start and get tired, it is really hard to have mental toughness when you are tired especially if there is still a lot of race left. But if you think about being strong and relaxed in the beginning and get stronger and stronger you will actually become more motivated even though you are tired because you will be catching up to people as they are getting tired. As you start to get really tired you will be close to the end of your race and you will be more motivated to push though the fatigue because the end is near.


Keep motivated and keep training you are all fantastic athletes who are improving with every moment.

Make sure that you are doing good recovery as there is no time to be sick. Being sick now could mean missing a race.  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, living in a positive frame of mind, 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 done. 3. you get sick. Here is an article on staying healthy from athletes at the Calaghan Valley Training Center


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, February 5th         

  • Activity: Race debrief, Classic striding technique 
  • Location: Chalets des erable
  • When: 6:30-8pm
  • Bring: Skate skis water and snack for after practice

Thursday, February 7th           

  • Activity: Skate ski , 5 x 1 min hill intervals, off set technique and two skate
  • Location: Chalet des erable
  • When: 6:30 to 8:00
  • Bring:Skate skis ski, water and snack for after practice. 

Saturday, February 9th        

  • Activity: Nordic Classic distance and wax testing, Biathlon Jericho follow race plan
  • Location: P6 we will ski trail 15
  • When: 9-11am
  • BringClassic skis, watch with timer, water and snack for after practice.
    Please bring your classic skis with sanded bases and base binder applied but no grip wax I will bring wax so that you can test waxes and feel the difference between fast and slow wax and good grip from to much grip and too little grip.

Sunday, February 10th    

  • Activity: Nordic skate ski testing 20 mins tempo and biathlon Jericho follow race plan
  • Location:  P7
  • When: 9-12noon
  • Bring: Skate skis bring your race skis, we will play with each others skis to be able to feel the difference between fast and slow skis, watch with a timer, water and snack for after practice. 

Tuesday, February 12th         

  • Activity:
  • Location: Chalets des erable
  • When: 6:30-8pm
  • Bring: Skate skis water and snack for after practice

Thursday, February 14th            

  • Activity:
  • Location: Nakkertok south
  • When:6:30-8pm
  • Bring: Bring your classic skiClassic and skate gear, water, lunch change of clothing and snack for after practice. 

Saturday, February 2nd         

  • Activity    
  • Location: La patrie/Nakkertok South
  • When:Follow race plan
  • Bring:

Sunday, February 3rd     

  • Activity:  Race  day
  • Location: Nakkertok south
  • When: Follow race plan
  • Bring: Skate or Classic skis, water and snack for after the race.