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Training Oct 22nd to 28th

posted Oct 22, 2012, 8:04 PM by Maurice Samm   [ updated Oct 31, 2012, 9:27 AM ]

This is week 26 in our yearly training program, this means that it is an medium building week. 

 Sunday Oct 28th from 1-4  there is going to be a wax clinic at Wayne Johanssen's place 89 Juniper Rd https://maps.google.com/maps?q=89+juniper+rd+chelsea,+qc&hl=en&ie=UTF8&sll=45.527862,-75.812927&sspn=0.00451,0.011362&t=h&hnear=89+Chemin+Juniper,+Chelsea,+Qu%C3%A9bec+J9B+1T1,+Canada&z=16

 I want parents and wax volunteers from both biathlon and Cross country to come to this clinic. Please sign up for this clinic on the following Google Doc. https://docs.google.com/spreadsheet/ccc?key=0Aox4_kP-J7jtdF9iTXlVLVo3M1pVM3JJOFFjZ2lKdUE

We will have room for 15 people. So if you are a planning to wax with the Nordiq or Biathlon teams or help your athlete wax their skis this year I highly recommend that you be there on Sunday.A good wax job can really make a different for our athletes in a race and a good wax team can work efficiently and effectively giving our athletes the best chance to use all of the training to succeed. A bad wax job sucks and a poor wax team makes mistakes which do not support our athletes very well. This clinic will sharpen your waxing skills and help you understand how a wax room is run.  We will focus on of ski preparation, glide wax, grip wax and high flouro toppers. This will be an experiential clinic so you will get time to practice as well as watch. Bruno Cry and I will be giving the demonstrations. You will find this informative and fun.         

Coaching Courses are being offered during the second week of November. Cross Country Canada has lowered the minimum age for coaches to 14. So I would like to have as many of you as possible take your Introduction to Community coaching and Community Coach coaching levels. These two courses will give you level one and will look really good on your resume and will help with coaching later on this winter.


Make sure that you have talked to Mario Dumas mariodumas@videotron.ca about Quebec Cup races, Mont Morency training camp and nationals. Deadlines have already pasted for Mont Morency training Camp there is still room but you need to let us know soon or you might be out of luck. Quebec Cup and Nationals deadlines are coming up at the end of the month so please let us know your decision as planning as already happening.

It is dark nwo 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. 


I was up a Wayne Johanssen's this week end and there are only two of you that have dropped off skis to get tested or ground. Please have these to Wayne by Oct 31 other wise you will miss out on being able to test before the Ski Swap. The ski swap will be a good place to sell skis if they no longer fit you.
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

School is now back in full swing. This means that your time is limited. Time management is going to be 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, October  23rd     

  • Activity: Strength
  • Location: Biathlon Range 
  • When: 6:30 - 8pm
  • Bring: Running gear, watch with a timer water, snack for after practice

Thursday, October 25th      

  • Activity: Skate Intensity SB, SG Juvenile 4 x 3min, Youth and Juniors 5 x 3min 3 min easy ski recovery
  • Location: P8
  • When: 6:30 to 8:00
  • Bring: Skate Roller skis, poles, boots, gloves and watch with a timer water, snack for after practice

Saturday, October 27th  

  • Activity: Orienteering followed by a Chilli Lunch
  • Location: Camp fortune 
  • When: 9-12am
  • Bring:Running gear, watch with a timer, water, snack for after practice

Sunday, October 28th   

Tuesday, October 30th      

  • Activity: strength
  • Location: Biathlon Range
  • When: 6:3:0 - 8pm
  • Bring:  Running gear, extra change of cloths for after work out, watch with a timer water, snack for after practice

Thursday, November 1st         

  • Activity: Classic Roller skiing intervals Juveniles, Senior Boys and girls 3x 6min juniors, youth  4 x 6min 3min active recovery between intervals
  • 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 3rd   

  • Activity: Race week end Nordic will do Classic Sprint race and biathletes Sb and sg 6km and youth 9km 
  • Location: P5
  • When: 9-11am
  • Bring:Classic roller skiing gear skate for biathletes, watch with a timer, water, snack for after practice

Sunday, November 4th     

  • Activity: Race weekend Middle distance skate race 6km SB, SG,  juvenile and 9km juniors and youth followed by a 1 hr run
  • Location: P8
  • When: 9-12noon 
  • Bring: Skate Roller skis, poles, boots, gloves, running gear and watch with a timer water, snack for after practice
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