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Training Nov 23 to Nov 29

posted Nov 24, 2015, 12:02 PM by Maurice Moe Samm   [ updated Nov 26, 2015, 1:39 PM ]
This is a building week so we are back into working on intensity, I hope that you had a great recovery week.  
  1. SNOWW!!!!!!!!!IMG_6897.JPG the first snow is here, I was out skiing early this morning!!! Unfortunately it is likely not going to stick around long but it is a very good sign. It is now very tricky to predict the type of training that we will be doing from day to day as the weather changes so quickly and I live 35kms from the ski trails. So always come prepared to run during practice with your running shoes. If the parkways are frozen snowing or icy we can not roller ski for obvious reasons. so we will run and do other training. 
  2. Soon the snow loop will open, they have started blowing snow but not enough has been made for X-C loop and with the warm weather this week it will not be until later on in the week end or next week the loop to open. I will keep you posted when I know more.  
  3. Stone grinding: Thursday December 3rd  There were not that many people that gave me skis for stone grinding. Actually only 3 pairs. So I have talked with Wayne and we have pushed our grinding to next week. So if you need to get your skis ground then please bring me skis next Thursday night and I will deliver then to him. Make sure that they have the $60 attached to them
  4. Ski testing: Everyone should make sure that their classic skis have the grip zones properly marked. I prefer wanes testing method but Fresh Air also does a good job. It is mandatory that you have your zone properly marked for your weight for the race season. There is nothing more frustrating for the wax team than to have a pair of skis in the wax room that are not marked as they do not know what to do with them. And their is nothing more frustrating for the athlete to have skis that are not properly marked as they have slow skis or skis that do not have enough kick. This happens every year no matter how many times I ask people to get this done.  
  5. Get your CCC/FIS race license more information below this needs to be done before the first race. If you put it off now then you will likely forget and it is a major pain to do this on the night of the first race.

Snow Loop: 

The cost is $83 per person. Because our fundraising was so good the club will cover $23 per person so the loop will only cost $60 per person.  

Stone Grinding: After the architecture (flex partern) of the ski the base structure is the most important component to making a ski fast. So if you have older skies that are scratched up you will want to get them stone ground. If you bought new Rossignal skis you will want to get them stone ground as the factory grind is for wet European Snow and they will be slow in cold conditions that we have around ottawa. Those that bought other brands you can bring them to practice and I will look at them to see if they need to be ground. The answer is likely yes as most of the factory grinds are too aggressive for cold ottawa winters, Europe generally has warmer wetter snow. 

You need to purchase your CCC race license follow this link to purchase it online. Get this done early each year there are athletes that get caught at the first races without their license and have to scramble to get their licenses at the last minute. Those racing in the US this year and want to score points from these races will need to purchase their FIS License as well. 

You will need this information to get your CCC license
Club Official Maurice Samm
Coach Maurice Samm
Coach # 1217212
Level Competition Development
Here is the lis of people that have already got their license the rest still need to get this done.



























Tuesday Nov 24th 

Activity: Rock skiing at P6, bring your running shoes in case. If the skiing is good enough we will do some relays andother skiing fun.

Bring a pair of skate and classic race skis to wax

Location: P6

Time: 6:30-8pm

Thursday Nov 26th

Activity:Skate Ski Specific Strength come dressed for the rain.


Time: 6:30- 8:00pm

Saturday Nov 28th 

Activity: Zone 1 Skate roller Skiiing and video technique.



Sunday November 29th

Activity: Skate interval ladder. 1 x 3mins (Z3) 3min rest 1x 2mins (z4) 2min rest 2 x 30secs (Z5) 2mins rest, 5 x 15 secs pure speed) 1 min rest, 2 x 30secs (Z5) 2min rest, 1 x 2min (Z4) 2min rest, 1 x 3min (Z3)

(Open men and women will do 6mins of Z3 and 4mins zone 4)

Location: P6 come prepared to run it might be frosty on the park ways and we will not be able to ski. Make sure to bring a watch.

Time: 9am - 11am