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. Testing: http://www.gatineaunordiquesport.com/Ski%20Testing.en Stone grinding: http://www.gatineaunordiquesport.com/What%20is%20it.en Hot box: http://www.gatineaunordiquesport.com/What%20is%20it%20heatbox.en 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
Thursday, November 15th
Saturday, November 17th
Sunday, November 18th
Tuesday, November 20th
Thursday, November 22th
Saturday, November 24th
Sunday, November 26th
|
 | |
|
|
We proudly present our sponsors
|
|
|
|
|
|
|
|