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Training October 15th to 21st

posted Oct 15, 2012, 12:20 PM by Maurice Moe Samm   [ updated Oct 18, 2012, 10:27 AM ]

This is week 25 in our yearly training program, this means that it is an easy building week.     

Make sure that you have talked to Mario Dumas 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.

Please note the change in training for the Cross Country ski team. We will be training at Britannia Yacht Club in Ottawa so that we can participate in the Perianne Jones Fundraiser.  The organizers have lowered the price to $10 for under 18 so that we can participate. I would like to start a little early so that we can have a shortened strength work out. So training will be from 6-9pm. I know that this is difficult for some families to
make so I am going to be taking my van and if anyone from the Chelsea area needs a ride please let me know. Biathlon Team you will have normal practice at the range at Camp Fortune.

I have attached the time trial times to the bottom of this post.

It is dark no 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.
Stone grinding:
Hot box:

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 16th      

  • Activity: strength and Perianne Jones Fundraiser
  • Location: Biathletes Biathlon Range/ Nordic Britannia Yacht Club see map for more details
  • When: 6:00 - 9pm Biathletes you will have your normal practice at the range. Nordic Athletes we will be doing a short strength work out at Britannia Yacht Club and then will we be joining in on the Perianne Jones (Olympian and World Cup Bronze medalist) Fundraising event Perianne will be giving a talk, Joel Jacques Canadian World Cup team Wax tech will be giving a talk and there will be silent auction items available as well see this link for more details. 
    • if you need a ride send me an email, I will be taking my van with space for 6 others
  • Bring: $10, Running gear, extra change of cloths for after work out, watch with a timer water, snack for after practice

Thursday, October 18th        

  • Activity: Classic Roller skiing intervals Juveniles, Senior Boys and girls 10 x 1min sec juniors, youth  12  x 1min sec ,  30 sec 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, October 20th   

  • Activity: Running and Skate Roller skiing technique, we will split into small groups and do skate roller skiing technique sessions for 30 min and 30 min of roller skiing on your own followed by a 60min run.
  • Location: P8
  • When: 9-11am
  • Bring:Skate roller skiing gear and running gear, watch with a timer, water, snack for after practice

Sunday, October 21st    

  • Activity: 2 hr Classic Roller ski with 5 x 3min  hill intensity followed by a 1 hr run
  • Location: P8
  • When: 9-12noon 
  • Bring: Classic Roller skis, (skate for biathletes and those new to roller skiing) poles, boots, gloves, running gear and watch with a timer water, snack for after practice

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   

Maurice Moe Samm,
Oct 15, 2012, 8:51 PM