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Training June 17 to 23

posted Jun 17, 2013, 7:52 AM by Maurice Moe Samm   [ updated Jun 22, 2013, 6:41 AM ]
This is week 8 in our yearly training plan. This week is a recovery week, the focus will be on recovery/rest there will be less volume in your training plan than last week so that you can rest. This week there will a roller ski be a time trial on sunday. 

Tuesday there we will be road cycling so bring your bike. It does not matter if you have a mountain bike or a road bike we, will have different roads and distances for different ability levels. I will need a couple of parents will to ride with use to follow different ability groups. 

Last thursday you told me that you do not like training on the track. I understand this but there is a good reason to do this as it is the best place to learn about pacing. So for the rest of the summer we will only be at the track one more time. 

I have also attached the strength assessment in the filing cabinet. Have a look and we will be addressing this more and more as we train. The strength training plans are in the filling cabinet as well. 

Here is the camp plan for those going to lake placid. Penny and I will be driving. We will be leaving Chelsea early so that we can join in with the first training on Thursday. We will be staying at a house in Lake Placid , see link for details will be cooking in our chalet. My goals is to purchase most of our food in lake Placid and that the athletes attending will be responsible for preparing meals, as we do we will talk about nutrition and healthy food preparation. 

Jeudi 27:
    • 9h30 : Hiking Mt…
    • 15h00 : Ski à roulettes skate; 30 min. sans bâtons Bear cub road
    • Soirée : Meeting début camp (coachs) + abdos en ville

Vendredi 28:

  •   9h00 : Hiking Mt…  (à confirmer) Long hike 5-6h
  •   16h00 : Ski à roulettes classique; 30-40 min DP Silver Lake road 
  •   Soirée : Activité sociale? Activité libre à Lake Placid

Samedi 29:

  •   9h00 : Ski à roulettes skate; sans bâtons et travail en montée Keene-Elizabethtown
  •   14h00 : Hiking Mt Noonmark ou Giant 
  •   Soirée : Muscu générale au chalet 

Dimanche 30:

  • 8h30 : Course duathlon (course + ski patin)
  • Midi : départ du site

Here is the dynamic stretch routine that I would like us all to use before each work out. It is a full body dynamic stretch work that can be done almost completely standing so we will be able to use it in the winter as well.  Print it, learn it, remember it. 

Stretch Warm Up

  • Tilt Walk x 5 Each side
  • Zombies x 5 each side
  • Trunk rotation x 10
  • Dynamic Side Bends X 5 each side
  • Lunge Walk x 5 each side
  • Lateral Lunge x 5 each side
  • Forward leg Swing x 5 each Leg
  • Lateral leg swing x 5 each leg
  • Heel Bounce x 5 each leg
  • Arm crosses
  • thumb up x 5
  • thumb down x 5 
  • thumb forward x 5 
  • thumb backwards x 5  
  • Double pole x 5
  • Arm Crosses above head x 5 
  • Wrist circles x 5 each direction
  • Wrist flex and extend x 5
  • Ankle circles x 5 each direction
  • Ankle point and flex x 5 

Week 8 

Tuesday  June 18

Activity: Road cycling 

Location: NCC visitors centre

Time: 6-7:30pm

Wednesday June 19 Juniors only

Activity: Strength Training for older than 1997 

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm

Thursday June 20

Activity: Pacing and running technique

Location: King Mountain Parking lot. We will be doing intervals and distance work.

Time: 6-7:30pm 

Sunday June 23 8am Junior Practice

Activity: Skate time /trail 6 and 9 km 

Location: P8

Time: 8am until 10am

Sunday June 23 10am Juvenile and Midget Practice

Activity: Skate Roller time trial 3km

Location: P8

Time: 10am until noon

Week 9

Tuesday  June 25 Nordic

Activity: Running intervals Juniors 12 x 30 sec (30 sec rest) Juveniles 10x30 (30 sec rest) midgets 8x30sec (30 sec rest)

Location: NCC visitors Centre 

Time: 6-8pm 

Tuesday  June 25 Biathlon

Activity: Shooting Practice, running and strength

Location: Biathlon Range

Time: 6pm

Wednesday June 26 Juniors only

Activity: Strength Training for older than 1997 

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm

Thursday June 27

Activity: Skate Roller Skiing  

Location: Philemon Wright High school 

Time: 6-7:30pm  

Sunday June 30 8am Junior Practice

Activity: Skate Biathlon and Classic Roller ski Nordic. Roller skiing technique and ski strength

Location: P8

Time: 8am until 10am

Sunday June 30 10am Juvenile and Midgets 

Activity: Skate Roller skiing Technique and ski strength

Location: P8

Time: 10am until noon