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Training May 25t to June 7th

posted May 25, 2015, 3:00 PM by Maurice Samm   [ updated Jun 1, 2015, 4:25 PM ]
 Week Number 4 and 5  

Please bring your heart rate monitors to practice for Tuesday we are going to do a repeat of the Max heart rate test.  The garmin Forunner 15 is a good watch with heart rate and GPS functions for under $200. You can get them at Mec and many other stores.

Training programs are now ready. They are now going to be posted on the website instead of emailed to you. Go to the filling cabinet portion of the nordic race web page and you will see the training programs there. See below for who is to use which plan, look for your birthdate and your program is indicated by the number of hours i suggest that you do in a year for ski training. If you are using a training plan then our expectation is that you are recording your training on sport log. 

Sep 17, 1966


Male

350

Nov 9, 1990


Male

??

Jul 3, 1996


Male

550

Jan 15, 1997


Female

550

Mar 13, 1997


Male

550

Apr 29, 1997


Female

550

Jun 3, 1997


Male

550

Apr 10, 1998


Female

450

Sep 9, 1998


Female

550

Jan 8, 1999


Male

450

Apr 16, 1999


Female

450

Apr 19, 1999


Female

450

May 16, 1999


Male

450

Jun 3, 1999


Male

450

Jul 3, 1999


Female

450

Oct 22, 1999


Female

450

Oct 28, 1999


Female

450

Nov 2, 1999


Female

450

Dec 26, 1999


Female

450

Feb 27, 2000


Male

350

Mar 30, 2000


Female

400

Jun 13, 2000


Female

400

Jul 3, 2000


Male

400

Aug 8, 2000


Male

400

Oct 20, 2000


Male

400

Dec 1, 2000


Male

400

Dec 12, 2000


Female

400

Feb 7, 2001


Male

350

Mar 8, 2001


Male

350

Mar 17, 2001


Female

350

Apr 19, 2001


Female

350

Aug 24, 2001


Female

350

Sep 18, 2001


Female

400

Sep 26, 2001


Male

350

Oct 20, 2001


Female

350

2001


male

350


Katie and I have been rethinking juvenile strength program, we have a gym program that is good for this stage of development so if you are interested in doing gym work outs and you are going to follow the plan and record your training, we invite juveniles to join us in the gym, you will need to learn the program with Katie or Moe before you are allowed to do it on your own. 

You will need to have classic roller skis by June 11th. Greg Christies has a deal for Chelsea Nordic, you can find a copy of the deal in the filling cabinet of the Nordic Race webs page, print it off and take it to Greg for the discount. 

We have discussed training plans and sport log at practice. 
Registration for Sport Log is simple just fill out the form make sure that you put your team as Chelsea Nordiq and the registration code is "xcski". By clicking Chelsea Nordiq both Katie and I will be able to review your training. We will check your training once a week to see your progress. If you have a question please email Katie or myself directly so that you can get a fast response. 

Registration is now open please use this link to get to the registration link, http://www.en.chelseanordiq.ca/home/ski-programs/nordic-race. Please make sure that you read all information on the Chelsea Nordiq Website and the zone4 website. Mistakes in registration costs lots of volunteer time to fix. Please enter both athlete and parent email address so that both are on the email list. 


Equipment that will be needed for summer training. 
1. Running shoes
2. Watch with a timer that you know how to use (Juveniles). For Juniors you will need a watch with a heart rate monitor. The timex watches and heart rate monitors are the best bang for your buck and the Garmin watches are very nice if you are looking for watches with GPS and other online features they are also more money. These are the two that I know the best. I also know that many like the Suunto watches and heart rate monitors. The most important thing is that you know how to use it and you are going to bring it to practice.  If there is a parent interested in a team order we can ask some of the reps/stores if they would be willing to do so. 
3. Skate roller skis and Classic Roller skis, Biathletes need skate roller skis only and are highly recommended to have classic roller skis at is it very good training and a good balance exercise. If there is a parent interested in doing a roller ski order for classic skis we can also look into this. 
4.Helmet and gloves for roller skiing, these are the primary safety pieces for roller skiing. No Helmet No Ski!! 
5. Roller ski poles, these can be your winter ski poles but they must have the roller ski tip with the carbide tip on them which is meant for roller ski. Most snow baskets do not get enough grip on the pavement and make roller skiing frustrating. 
6..Bike, we will be biking at least once per month over the coming summer, your bike does not have to be top quality but it should fit you and it should be well maintained. We will be using bikes on bike paths and roads. 
7. Training log we will be using sport log this year. This was not done last year and we are going to stress the importance of this as well we are going to use these logs as racing logs. 

 

Tuesday May 26th

Activity: Max heart rate Test we will be doing this twice over the next two weeks, it is important to verify results and second time through you will likely perform the test better as you will know what to expect. 

Location: Philemon Wright track

Time: 6:30-8pm please be on time we are going to need all of practice to get this done. 


Wednesday May 27th and up

Activity: Strength training this practice is for those 16 and older

Location: Meredith centre remember your $5 for the gym

Time: 6:30 - 8pm 

Thursday May 28th

Activity: Skate roller ski technique and distance bring your running shoes and skate roller skis, poles will not be needed tonight. 

Location: P8

Time: 6:30-8pm 


Sunday May 31st

Activity: Roller skiing welcome back to the Gatineau Park offset technique and down hill technique work. 

Location: P8

Time: 9-11am

Tuesday June 2nd 

Activity: Skyzone Trampoline Park 

Location: Skyzone Ottawa the cost will be about $15, see skyzone.com for more information, you will need skyzone socks (cost $2 unless you have a pair) and you will need to bring a waiver available on the skyline website. 

Time: 6:45 - 8pm arrive on time because it takes time to get registered. 


Wednesday June 3rd 

Activity: Strength training 

Location: Meredith centre remember your $5 for the gym

Time: 6:30 - 8pm 

Thursday June 4th

Activity: Skate roller ski intervals and double pole technique 5 x 400m zone 3 to calculate your heart rate values use the heart rate calculator in the filling cabinet there are two common calculators we are going to be testing your zones to see which one works better for you. Make sure to bring your heart rate monitors and know your zone 3 70% to 80% of your max heart rate see below for an example. 

Location: War museum. 

Time: 6:30-8pm 

Heart Rate Calculator

max heart rate

resting heart rate


Enter values

205

38



example



Training Zones

intensity

Karvonen

Percentage

zone 1 

50%

121.5

102.5


55%

129.85

112.75


60%

138.2

123


65%

146.55

133.25

zone 3 

70%

154.9

143.5


75%

163.25

153.75


80%

171.6

164

zone 4 

85%

179.95

174.25


90%

188.3

184.5

zone 5

95%

196.65

194.75


100%

205

205

Sunday June 7th

Activity: Roller skiing  Gatineau Park technique and distance work, I would like to see everyone get 10 - 20km accomplished plus some technique time. 

Location: P8

Time: 9-11am



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