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Training March 4th to March 19th

posted Mar 5, 2013, 8:41 AM by Maurice Samm   [ updated Mar 20, 2013, 6:42 PM by Chris Rogers ]
This posting is for is week 45in our yearly training program, training week for both Biathlon and Cross country. For Biathlon you start to taper this week this means that you start to reduce training and increase recovery time so that you rest and start to peak. Nordic you begin you taper Sunday, March 10th. The focus this week will be short intensities, one long intensity and recovery. We will always be focusing on good technique.
 
Jeux de Quebec has been very impressive and fun. Outaousais brought home 6 medals and many other top ten finishes. Outaouais finished as the third region in Quebec.

This Sunday is the Jack Rabbit Jamboree and I will be sending out a sign up sheet for volunteering. I expect that you all (those that are not gone for spring break)  sign up to volunteer. THese are important moments for you to give back to the club and to inspire our young skiers to continue skiing.It is a super fun event that many of your participated in when you were Jackrabbits.


Blood tests for iron, if I have not talked to you about blood testing, do not get your blood tested. We are still researching this. If you have already gotten your blood tested this is fine please come talk to me about it and please share with me your results.

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,  March 5th           

  • Activity: Skate 4 x 3 min intervals 20 min warm up and 20 min cool down. Dave will be leading practice, meet at the biathlon range.
  • Location: Biathlon Range
  • When: 6:30-8pm

Thursday, March 7th             

  • Activity: 7x1 min intervals, classic
  • Location: Chalet des erable
  • When:6:30-8pm

Saturday, March 9th               

  • Activity:  Classic intervals 4 x 3 minutes plus a fun down hill race back to the parking lot.
  • Location: P12
  • When: 9-11am 

Sunday, March 10th 

  • Activity: Jack rabbit Jamboree (Biathlon Gone to Nationals)
  • Location: Larimac golf course
  • When: 12-3pm

Tuesday,  March 12th           

  • Activity: Skate 7 x 1min team sprints 20 min warm up and 20 min cool down.
  • Location: Chalet des Erables
  • When: 6:30-8pm

Thursday, March 14th             

  • Activity: No practice for those going to Far hills for those that are still here Fun skill through the park we will ski Burma
  • Location: Chalet des Erable
  • When:6:30-8pm

Saturday, March 16th               

  • Activity:  Far Hills Quebec Cup #4 Follow Race plan 
  • Location: Val Morin
  • When:

Sunday, March 17th 

  • Activity: Far Hills, Quebec Cup Number #4 follow Race Plan
  • Location: Val Morin
  • When:

Tuesday,  March 19th           

  • Activity: No practice for those going to national Fun skate ski for those not going to nationals
  • Location: TBA 
  • When: 6:30-8pm

Thursday, March 21th             

  • Activity: Classic powder skiing on the little trails
  • Location: Chalet des Erable
  • When:6:30-8pm


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