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Training Nov 26 to Dec 2

posted Nov 27, 2012, 1:55 AM by Maurice Moe Samm   [ updated Nov 29, 2012, 4:33 AM ]

This posting is for is week 31 in our yearly training program, this means that it is a volume weeks, try hard to get all of your training in. The next two training cycles are the most volume out of the year so try very hard to get your training in. This is the big push to build up your strength, stamina and endurance for the race season. Once January hits we cut back on volume and increase the amount of intensity that we do. We will also be doing lots of on snow technique work, once the snow hits so that you are as efficient and effective as you can be.

I will be gone on Saturday and Sunday for a coaching course, Dave will be coaching with some parent coaches. I will be checking out Montmorency for or training camp the week after.

There is waxing clinic happening this Friday, I will not be there because I will be in a course. I would like as many of you that can to go to the clinic so that you teach the younger racing rabbits skiers all about basic waxing. Peter Hamilton will be doing the main wax clinic for parents. The goal of this will be to work in groups of two or three and teach the basics of applying and removing glide wax and the basics of base preparation and applying grip wax. I have attached a sign up sheet please sign up Francois will be helping you since I am not here. Please follow this link to the sign up sheet

We are now in the season of maybe snow, ice, freezing rain etc. Practice might change last minute because of weather so please check the website before you come to practice. There are lots of times where there is no snow in Chelsea or Ottawa but there is snow at the top of the park. Keep your fingers crossed that we get early snow that sticks around.

It is dark now at practice make sure that you bring a working head lamp to practice, it makes you visible and you can see where you are going. Very stupid to get hurt because you could not see where you were going. 

Time management is very important. Make sure that you plan through your week so that you know the things that you need to get done. Planning is very important so that you have time for all the things that you want to do. Recovery is also going to be very important. More stress, action and general business in your day means that you need to have higher quality recovery time to make sure that you are well rested from day to day. Remember that good recovery means eating healthy foods at the right times, drinking (3-4 liters) plenty of water each day, resting and sleeping at least 8 hours a day of quality sleep. If you find that you sleep is poor quality or not enough then you are going to suffer the next day. The first symptoms of poor recovery are you are grumpy, tired, your desire to get things done is very low, and if it goes long enough you end up getting sick. 

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. We will be focusing on pacing, strength and roller ski technique.

Tuesday, November 27h       

  • Activity: Classic Snow skiing, this is for rock skis only, if you only have skate rock skis than we can put classic wax on them and you can classic ski on them, if you do not have rock skis than you will run. Biathletes you will do a shortened shooting practice so that you can come for a ski. Make sure that you bring a head lamp.
  • Location: Biathlon Range 
  • When: 6:30 - 8pm
  • Bring: Rock skis or  Running gear, watch with a timer water, snack for after practice

Thursday, November 29th       

  • Activity: Classic snow skiing we will do some intensity but it will depend on the snow conditions what we do.
  • Location: p10
  • When: 6:30 to 8:00
  • Bring: Classic snow skiing or running with poles water and snack for after practice. 

Saturday, December 1st     

  • Moe Gone on coaching course
  • Activity: Snow  classic rock skiing or running with poles depending on snow 
  • Location: P10
  • When: 9-11am
  • Bring: Snow classic rock skis or Running shoes, running poles, water, snack for after practice

Sunday, December 2nd 

  • Moe Gone on coaching course
  • Activity:  Snow classic rock skis or runnign with poles depending on the snow conditions Ski the loop Skate 30 mins of tempo with 15 mins of legs only and 15mins of arms only.
  • Location: Biathlon range
  • When: 9am to 12noon 
  • Bring: Classic rock skis and running shoes with poles, boots, gloves and watch with a timer, water, snack for after practice

Tuesday, November 20th       

  • Moe gone on Holidays Dave will be coaching
  • Activity: strength
  • Location: Biathlon Range
  • When: 6:30 - 8pm
  • Bring:  Running gear, extra change of cloths for after work out, watch with a timer water, snack for after practice

Thursday, November 22th         

  • Moe gone on holidays Dave will be coaching
  • Activity: Classic Roller skiing intervals Juveniles, roller ski intensity (sb, sg,juv) 5 x 3, (youth, jun) 7 x 3 min hill repeats 3min easy ski as recovery
  • Location:p8
  • When: 6:30 to 8:00
  • Bring:Classic roller skis, skate for biathletes and those new to roller skiing, poles, boots, gloves and watch with a timer, water, snack for after practice

Saturday, November 24th   

  • Moe at a coaching course
  • Activity: Skate Roller ski strength 20 mins legs only 20 min arms only  
  • Location: p8
  • When: 9- 11am
  • Bring: Skate roller skiing gear, bring running shoes as back up if it is icy, watch with a timer, water, snack for after practice

Sunday, November 26th      

  • Activity: Classic Snow skiing or running 
    • If skiing we will focus on technique and do a 3-5 x 5 min Tempo sessions and  15 min arms only, 15 min legs only  
    • If you do not have rock skis run as skiing tomorrow will wreck any good pair of skis.
  • Location: P10 or P6
  • When: 9-12noon 
  • Bring: Classic rock skis and running shoes, poles, boots, gloves, bring running gear as back up if it is icy running gear and watch with a timer water, snack for after practice