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Training Jan 21st to 28th

posted Jan 21, 2013, 9:10 PM by Maurice Moe Samm

This posting is for is week 39 in our yearly training program, this means that a training week. it is also very cold this week so we will be doing no intensity. We will always be focusing on technique. 

Good work to all of the biathletes and Nordic athletes that raced this last week end. 5 athletes from Chelsea Nordiq qualified for Jeux de Quebec, congrats Nilan Raph, Laura, Leanne and Olie. If you have biathlon results please send them to me as the acbq website has not been updated for the last two race week ends. 
 
This week end we will be doing some coaching with our younger programs jack rabbit 3-4, adventure rabbits and advanced jack rabbits. This is important for you as athletes are some of the most skilled skiers in the club and you also have a lot of knowledge that you can pass to younger skiers, they will also be excited to ski with you. Some of you are already coaches so this time will count towards your coaching hours for the year.  I will send out a sign up sheet for you to pick the group that you are going to help coach. Biathletes you are going to be coaching as well as many of our coaches in younger programs need help with skate technique, I will also be sending out a lesson plan for you to use.

Tuesday I would like to have a team meeting. Everyone is requested to be there and be on time. It will be very cold out so it will be a good time to have a meeting. Now that the race season has started we will be able to review goals and talk about our focus for the next two months.

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, January 22nd        

  • Activity:Team meeting ski directly to the chalet.  
  • Location: Chalets des erable 
  • When: 6:30 - 8pm
  • Bring:  Skate skis watch with a timer water, snack for after practice

Thursday, January 24th          

  • Activity: Classic ski, We will be doing coaching with racing rabbits
  • Location: Chalet des erable
  • When: 6:30 to 8:00
  • Bring:  Classic ski, water and snack for after practice. 

Saturday, January 26th       

  • Activity: Skate distance and coaching some will be coaching with Adventure rabbits 10-12 and jack rabbit 3-4 1-3 pm
  • Location: P6
  • When: 9-11am
  • Bring:  Skate skis, watch with timer, water and snack for after practice.

Sunday, January 27th   

  • Activity: Distance tempo we will ski Burma and other fun trails, biathletes classic if you have classic skis. I will want some coaches for Jack rabbits in the afternoon from 1-3 in the afternoon.
  • Location: P10
  • When: 9-12noon
  • Bring: Classic skis

Tuesday, January  29th         

  • Activity: Skate skiing 10 x 1min intervals
  • Location: Chalets des erable
  • When: 6:30-8pm
  • Bring: Classic skis water and snack for after practice

Thursday, January 31st           

  • Activity: Classic skiing biathletes biathletes skate,  skis arms only and arms only strength work
  • Location: Relais Plein Air
  • When:6:30-8pm
  • Bring: Classic and skate gear, water, lunch change of clothing and snack for after practice. 

Friday, February 1st           

  • Activity: Race Day Nordic   Easterns prologue
  • Location: Nakkertok South
  • When: Follow race plan
  • Bring: Classic follow race plan, water, lunch change of clothing and snack for after practice.

Saturday, February 2nd         

  • Activity: Race day Biathlon Quebec cup #4 and Nordic Easterns Skate Middle Distance    
  • Location: 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.
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