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Training July 11-16

posted Jul 4, 2016, 5:33 AM by Katie McMahon   [ updated Jul 15, 2016, 6:53 PM by Maurice Samm ]
Important Notes

Saturday there will be an extra training to help all athletes
accomplish there volume for this week. We will be doing a 30-50km roller ski.
It is going to be fun and a good tour of Ottawa Gatineau.

After reading through the survey that families did this spring there is one thing that I  would like to start doing and that is to have regular meetings with athletes to discuss training goals, successes and challenges. This will also give me time to better get to know athletes and find ways to help motivate them to their goals. 

I would like to do this before practice times to make it as convenient for athletes and for myself. I would like to meet with 2-3 athletes for 15mins before each practice. This will allow me to meet with each athlete 1 per month. The goals of the meeting would be to review training, answer any questions that the athletes has and for me to be able to give each athlete some focussed time to discuss areas of growth that I see as being important for them to reach their ski/biathlon goals. 

I would like to start this for Wednesday. I have suggested a time and date for each athlete to meet with me. It will be impossible for me to choose times that fits everyones schedules. So if the time that is suggested for you does not work please change with some one else or put your self into an open spot. This spread sheet is also a google doc that you can find here https://docs.google.com/spreadsheets/d/1oA-7cGy1zJNB2Z1VpM8MfHXGmZSYnsg0xMdd6VahjCs/edit?usp=sharing  and make changes if you need to change your slot. 

If you need to change slots make sure that you change your time on the google doc as I will be using this as a master list, please do not email me with out change this master list. 

1) Sign up for sportlog.ca!
I cannot emphasize the importance of this enough.
Keeping track of your training is essential for both
celebrating improvements and preventing injury.
The code is xcski. Please select Chelsea Nordiq
as your club and Moe, Katie and Eric (biathletes)
as your coaches.

2) Gym
Those athletes that have been in the gym consistently so far this
year, you are now starting Meso 2. Please come to the gym
prepared with the appropriate strength plan.

3) July 26th we will have another time trial, these are priority trainings.
The last time trial we had only a hand full of athletes attend.
This is wasted opportunity as Time Trials our our best opportunity to do race practice.
You need lots of this if you are going to be successful as a racer.
Please make sure that this time trial is marked on your calendar so that you're there.

Tuesday, July 12

Activity: Zone 4 6x1.5mins (6th at max) with strength endurance sets in-between intervals

Technique: Running

Location: Roost

Time: 6:30 p.m – 8:00 p.m

Notes: Remember to bring water and a heart rate monitor.


Wednesday, July 13

Activity: Strength

Technique: Gym Strength

Location: Meredith Centre

Time: 6:00 p.m – 7:30 p.m or 6:30 p.m - 8:00 p.m

Notes: Please bring clean running shoes, $5, and a

copy of your strength plan.

We are starting the Meso 2 strength plan this week.

If you don't know which strength plan you should be following,

please ask and I will be happy to show you.

Please come to the time slot that you came to last week. If for

some reason you have to switch, let me know ahead of time.


Thursday, July 14

Activity: 4 X 4min team sprint

Technique: Classic Roller ski or double pole on skate

Location: P8

Time: 6:30 p.m – 8:00 p.m

Notes: Remember to bring water and a heart rate monitor.

Saturday, July 15

Activity: Distance ski 30-50km

Technique: Classic

Location: IGA on St Joseph on the corner of Freeman

Time: 8:00 a.m - 11:00 a.m

Notes: Please wear a heart rate monitor, bring lots of water and a snack.


Sunday, July 16

Activity: Distance ski and technique

with 30mins zone 3 (3x10mins or 2x15mins depending on age) we will do some lactate testing to test your zone 3.

Technique: Skate Roller Ski

Location: P8

Time: 8:00 a.m - 11:00 a.m

Notes: Please wear a heart rate monitor, bring lots of water and a snack.

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