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Training October 10-16

posted Oct 10, 2016, 2:10 PM by Katie McMahon   [ updated Oct 14, 2016, 1:58 PM ]

Some important notes


*Here is the link for individual Head Coach meetings:


https://docs.google.com/spreadsheets/d/1oA-7cGy1zJNB2Z1VpM8MfHXGmZSYnsg0xMdd6VahjCs/edit#gid=0


Please sign up!


**Mental Training Theme of the week: Fully Connected Focus and Presence


***It is now october and there are still many athletes who do not have roller ski tips

on their poles. Please come to practice prepared with appropriate equipment.

This includes proper pole tips. If you have any questions about this, please feel

free to ask any coach.



1) Sign up for sportlog.ca!

I cannot emphasize the importance of this enough.
Keeping track of your training is essential for both
celebrating improvements and preventing injury.
The code is xcski. Please select Chelsea Nordiq
as your club and Moe, Katie and Eric (biathletes)
as your coaches.

2) Please start brining headlamps to the evening practices as it is getting dark a lot
earlier now.


Tuesday, Oct. 11

Activity: Double Pole intensity

Technique: Classic rollerski

Location: Parking lot by Lac de Fees close to Gamelin (P3). See map:

https://www.google.ca/maps/place/Rue+Gamelin+%26+Rue+de+la+Chim%C3%A8re,+Gatineau,

+QC/@45.4420129,-75.7557527,17z/data=!3m1!4b1!4m5!3m4!1s0x4cce036efdd3108f:0xec475259

554b8d54!8m2!3d45.4420129!4d-75.7535587?hl=en

Time: 6:30-8:00pm


Notes: Have roller ski tips on your poles


Thursday, Oct. 13

Activity: Strength or Ski bounding

Juvi: circuit endurance strength

Junior +: *if you are in the gym on a regular basis you will be

doing ski bounding intervals.

Technique: Trail run

Location: Camp Fortune

Time: 6:30-8:00pm

Notes: Remember to bring water and wear your heart rate monitors

*Please bring a head lamp as it is getting dark before the end of practice


Saturday, October 15

Activity: Zone 1 run

Technique: trail run

Location: P16

Time: 9-11


Notes: Remember to bring water, a snack and wear your heart rate monitor



Sunday, October 16

Activity: Roller ski

Technique: skate

Location: p8

Time: 8:30-10:30

Notes: Remember to bring water, a snack and wear your heart rate monitor


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