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Training January 28 to January 3rd

posted Jan 28, 2013, 7:39 AM by Maurice Moe Samm   [ updated Jan 28, 2013, 7:52 AM ]

This posting is for is week 40 in our yearly training program, this means that a race week for both biathlon and Nordic. This week Nordic is racing Eastern Canadian Championships and Biathlon is racing in La Patrie. The focus this week will be short intensities working and recovery.we will always be focusing on good technique

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 three (two 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.

Make sure that you register by tomorrow night nordic online at and biathletes talk to dave. .

 People have been asking about the prologue. It is the shortest distance race in the year. It is fun, it is also happening on Friday  at 11:30am. So my recommendation is that you all do it unless you have a significant school commitment (ie test that can’t be moved or major project) You should also sign up for the other two races. These races will have the best competition other than Nationals so it is a great time to check out how you perform with national level competition.

 Here are the race distances for Easterns. Juvenile boys please note that you are doing a 10km, this is one of your longest races. 1998 boys you can race as either a midget or a juvenile. If you race as a midget you will have better results, if you race as a juvenile than you will have stronger competition.



Classic prologue



Midget Girl

2000, 1999




Midget Boy

1999, 1998




Juvenile Girl

1998, 1997




Juvenile Boy





Junior Girl

1996, 1995




Junior Boy

1996, 1995






For waxing, weather people are predicting rain in the early part of the week and then cold for the week end which is going to create some fast abrasive snow. For those that are doing 10km or more and want their glide wax to last you will need to put one layer of graphite on your glide zones, let it cool and scrape and brush and then add one layer of  Swix LF4 glide and iron it, let it cool, iron it again and scrape and brush. It is likely going to be this for all three races. There is a big storm moving in the early part of the week so I will confirm wax on Wednesday. We will apply toppers and grip on site and do not put on a base binder or sand your pocket, because it is going to be cold and abbraisive I want to test binders to see which will be fastest and durable enough.

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



Friday we will need to have all of the skies on site no later than 9:00 am so that they can be waxed in time for the race.


I will confirm Saturdays once I know start orders after Thursdays coaches meeting and I have a better idea of what the weather is going to be..

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  29th        

  • Activity: Skate skiing 5 x 1min intervals and offset technique
  • Location: Chalets des erable
  • When: 6:30-8pm
  • Bring: Classic skis water and snack for after practice

Thursday, January 31st           

  • Activity: Classic skiing 10 x 15 sec sprints and biathletes skate striding technique
  • Location: Nakkertok south
  • 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: 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.

Tuesday, February 5th         

  • Activity: Skate instensity 10 x 30sec intervals and technique  
  • Location: Chalets des erable 
  • When: 6:30 - 8pm
  • Bring:  Skate skis watch with a timer water, snack for after practice

Thursday, February 7th           

  • Activity: Classic ski, technique and easy distance
  • Location: Chalet des erable
  • When: 6:30 to 8:00
  • Bring Classic ski, water and snack for after practice. 

Saturday, February 9th        

  • Activity: Nordic Race week end Biathlon to be confirmed
  • Location:
  • When: 9-11am
  • BringSkate skis, watch with timer, water and snack for after practice.

Sunday, February 10th    

  • Activity: Nordic race week end biathlon to be confirmed
  • Location: 
  • When: 9-12noon
  • Bring: Classic skis