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Training June 27- July 3

posted Jun 27, 2016, 10:40 AM by Katie McMahon   [ updated Jun 29, 2016, 10:14 PM by Alexandre Leclerc ]
Important Notes

1) Owl Camp 
For those planning on going to Owl Camp Sunday July 3rd to July 6th, here is the information. 

Owl Camp is an awesome experience with a perfect setting as we camp on the shores of the Ottawa river. It is really fun and social, the food is amazing, and there are many opportunities to train and have lots of good recovery time. 

The goal of this camp is volume and team building. We train 4 to 5 hours per day doing a mix of running, skate/classic skiing, 
swimming, strength and many other fun and unique trainings. This year we will be joining Nakkertok and team 
Ontario Development Squad so there will about 70 cross-country athletes at Owl during this camp. 
There will be great opportunities to train with many different skiers, not just Chelsea club members. 

The camp will cost $170. This includes camping for 3 nights and 9 meals from Sunday until Wednesday. 

The Camp starts Sunday at 1:00 p.m and ends Wednesday at 4:00 p.m 

Please sign up on the following Google Doc by next Tuesday (June, 21st). 
Please include any food sensitivities such as gluten, nuts, vegetarian diet, etc.

You are responsible for transportation from Chelsea to Owl, we will not need to travel once we are there. 
Once registration is complete we will share the list of those coming so that families can arrange for carpooling. 

I look forward to seeing you there! 

2) Sign up for!
I cannot emphasize the importance of this enough.
Keeping track of your training is essential for both
celebrating improvements and preventing injury.

3) 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.

Tuesday, June 28

Activity: Zone 5 8 x 10 seconds with 1 minute rest

Technique: Trail Running

Location: Camp Fortune

Time: 6:30 p.m – 8:00 p.m

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

Wednesday, June 29

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, June 30

Activity: Specific strength intervals. 6 x 2 minutes with 2 minutes rest

(2 arms only, 2 legs only, 2 everything together)

Technique: CLASSIC Roller Ski

Location: P8

Time: 6:30 p.m – 8:00 p.m

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

Sunday, July 3

Activity: Owl Camp OR for those not going to Owl, we will be skiing

the loop and doing some zone 3, 2 x 8 minutes, 2 x 10 minutes or

3 x 10 minutes (depending on age) intervals with some

core/stretching to finish.

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.

*Those going to Owl, stay tuned for an email with more details coming

to a computer near you :)