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Training November 30 to Dec 6

posted Nov 29, 2015, 8:01 PM by Maurice Samm   [ updated Dec 4, 2015, 3:57 PM ]
This is a building week so we are back into working on intensity. 
Reminders:
  1. Registration is now open for Craftsbury. Those going make sure that yo get signed up ASAP the Deadline is December 16th.  They have 850m of snow so prepare your self for lots of loops on a short course. You will need to practice warm up running as well as you will not be able to ski on the course during the race. Here is the link to registration https://www.nensa.net/calendar/index.php?id=1747
  2.  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. 
  3. Snow Loop has been cancelled. With the warm weather Camp Fortune has to focus on making snow for the hill as it is their primary business. They will not be able to make us snow this year. 
  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. How the base of the ski interacts with the snow helps us over some certain forces. Read the document in the filling cabinet on ski testing and grinding. 

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 http://cccski.com/Events/License-Applications.aspx 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. 

For those going to Craftsbury and want to score points during those races you will need to purchase your FIS license. It is $45. Follow this ink to the aplication, it is a mail in application so you will need to get on this ASAP if you want it before Craftsbury. 
Points are how you re ranked in Canada and the World. So if you are wanting to make Quebec Team or Development Team, National Talent Squad or use these USA races for points to improve your ranking then you need your FIS license.

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.

Sanger

Alia

Bakker-Westeinde

Mykal

Bisson

Caroline

Brennan

Casey

Carlson

Karina

Dumas

Justine

Dumas

Olivier

Hagberg

Ingrid

Jensen

Sophia

Leclair

Laura

Marchand

André

McIntosh

Ian

McIntosh

Nilan

McIntosh

Robyn

Place

Paul

Prior

Maeve


Tuesday Dec 1st

Activity: practice cancelled because of freezing rain side roads are getting slippery.

Location:

Time:

Thursday Dec 3rd

Activity: ski specific strength classic roller ski

Location:p5

Time: 6:30- 8:00pm


Saturday Dec 5th 

Activity: Race week end Simulation Skate 5km and 7.5km Pleas come prepare to run if there is Ice on the park way.

9am register for the time trial.

For those that are going to craftbury for the first Nensa Cup please do your warm up running as you will likely have to do your warm up running when we are in Craftsbury as there is only 850m for snow there and they are not likely to blow more as the forecast is warm until the race.

Start times are as follows.

9am
Register
Moe + Katie

Warm up



Start Times


10am 
Open 
Men
10:05AM
Junior 
Boys
10:10AM
Open 
Women
10:15AM
Junior 
Girls
10:20AM
Juvenile
Boys
10:25AM
Juvenile 
Girls

We will do bib distribution in the P6 parking Lot
Course will be starting and ending in the Lower Parking Lot. 

Location:P6

Time:9-11:30am

Sunday Dec 6th

Activity: Race Week End Simulation Skiathlon 8km (2x4km) or 12km (2x6km). This is a classic leg followed by a skate leg and you switch skis half way. You will need to bring both sets of equipment if you do not have pursuit boots which most of you wilt have you will do both legs in your skate boots. It is a race that is done a World Junior Trials, it is very fun.


Here is how it works. The races starts and you do the classic leg, we will do mass start by distance and gender. only you have completed the classic leg you will come to the marked out exchange zone in the lower parking lot where you will have put your skate equipment. You will change out of your classic skis to your skate skis and from your classic pols to your skate poles and then you will leave the exchange zone. Then you will ski the skate leg to the finish.

In your warm up you will want to practice your equipment exchanges as many loose time fiddling with their gear.

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 - 11:30am


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