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Training November 12 to November 25

posted Nov 12, 2012, 7:27 PM by Maurice Moe Samm   [ updated Nov 24, 2012, 10:46 AM ]

This posting is for is week 29 and 30 in our yearly training program, this means that it is an easy and medium building 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.

Tuesday night will be my last practice with the group for a bit. I go on holidays for 8 days, from November 14th until November 22nd, the family and I are heading back to Camrose to enjoy an early Christmas with my family. I do not mean to brag but I will also be getting some early skiing because they already have snow. I hope to bring in back with me. When I get back I am headed straight to a coaching course, I will be getting my train to train on snow course finished. This means that I am not going to be here for the next 8 practices. Dave will be running practice with other parent volunteers helping out. Make sure to train hard, encourage each other and have a lot of fun.

Good Work to those in the coaching course, it has been very successful. Our last session will be tomorrow night remember your lesson plan. the course is going to run a little longer than practice, we will not finish until 9:30pm so make sure you parents know when to pick you up.

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. 

It is time to get your skis tested and ready for the season. I was talking today to Wayne Johanssen from Gatineau Nordic Sports. Testing this year is going to be $10 and Grinding and hotbox treatment will be $60, this is money well spent to know whether your skis are going to work well for you. Skis that are the wrong stiffness for you will never be fast. I would like to get some help with this so that we can get all of your skis tested to be sure that they are the right ski for you and then stone ground and hot boxed and ready to go. This only needs to be done for your race skis. It is now time because if your skis are not going to work for you then you will be able to sell them at the ski swap in November. You can drop your skis off your self or you can drop bring them to practice by next Tuesday with $10 cash so that they can be delivered to Wayne. I have a attached a couple of links that will explain testing, grinding and hot boxing.
Stone grinding:
Hot box:

 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 13th      

  • Please note that any one in the coaching course, the course will be ending
  • Activity: Strength
  • Location: Biathlon Range 
  • When: 6:30 - 8pm
  • Bring: Running gear, watch with a timer water, snack for after practice

Thursday, November 15th       

  • Moe Gone on holidays Dave will be coaching
  • Activity: Skate roller skiingIntensity SB, SG Juvenile 10 x 1.5 min hill intervals , Youth and Juniors 12 x 1.5 min hill intervals 1.5 min rest in between.
  • Location: Camp fortune
  • When: 6:30 to 8:00
  • Bring: Skate Rollerskis, poles, boots, gloves and watch with a timer water, snack for after practice

Saturday, November 17th    

  • Moe Gone on holidays
  • Activity: Running with core strength training for the first 30 minutes, there is a good chance that you will be leading the racing rabbits for the first half of training.
  • Location: P17
  • When: 9-11am
  • Bring: Running shoes, running poles, water, snack for after practice

Sunday, November 18th    

  • Moe Gone on holidays Dave will be coaching
  • Activity: Ski the loop Skate 30 mins of tempo with 15 mins of legs only and 15mins of arms only.
  • Location: P8
  • When: 9am 12noon 
  • Bring: Skate roller skis, 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