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Training October 3rd - 15th (2 weeks of training)

posted Oct 2, 2017, 12:25 PM by Eric Schryer

Ok Folks this is a vey busy time of year lots to think about and act on. Below you will find information on race sign up, 

you must accomplish all of this this. 

Race Organization

There is a simple 3-step process for you to do.  Do everything on this list within the next 5 days.  EASY!  

Yes, this weekend you HAVE TO DO THIS!


Step 1 - Three Important Forms: (Note - Keep them handy for your reference)

  1. CHELSEA NORDIQ - RACE PROGRAM GUIDELINES - 2017 - 2018 (Attachment 1; also on Google Docs) https://docs.google.com/document/d/1Eb9EtvKnq3DuNGwzy0TFmbtGOuv6rAwrtAFPhMh2y_o/edit?usp=sharing 
  2. Code of Conduct (Every athlete and at least one parent MUST sign this document before October 3rd on Google Docshttps://docs.google.com/document/d/1f3c0Uc54PFgpItEIZ5596HiUi9p8JIxQdq4z_bIu5c0/edit?usp=sharing
  3. Acknowledgement of Responsibility Form - Every athlete and at least one parent MUST sign this document before October 3rd on Google Formshttps://docs.google.com/forms/d/e/1FAIpQLSdREY_hUMjgAf8L87rIQ5WwWIEE0Os_dJpjPXzAvd3NDfPC1Q/viewform?usp=sf_link

Step 2 - Race Calendar and Commitment:

  1. You must sign up by October 3rd to indicate which races you are committing to.  Find the race calendar herehttps://docs.google.com/spreadsheets/d/1FDuQrTfRZjNbjLt8yL0QrJ2SzBt2NW1ICsTvSarLWQI/edit#gid=0 

Step 3 - Post-Dated Cheque Requirements:

You must pay via post-dated cheques by October 3rd.  Details in the Race Program Guideline which explain what dates to put on the 

post-dated cheques.

Submit checks on or before Tuesday, October 3rd by giving them to either Carolyn (Casey and SIenna's mum) or Corry (Lucie's mum).


Uniform sizing is going to be Oct 5th at the Relais Plien Air you will be able to try on and order your 

clothing online.

Rossignol Club night is Oct 5th at the Relais Plien Air. You will be able to come out and try out new

 equipment. You will be able to purchase equipment at 25% off of retail pricing. You will have 1 week to 

purchase after this date. 

I know that a lot of people wait for the ski swap to purchase equipment. If you are looking for a quality pair

of skis that fit you the ski swap is a tricky place to do this. 

If you purchase new then you get the right size, weight and you will be able to sell the skis/gear for 50% 

of what you purchased it for. In the end it equals about the same price as the ski swap and you get quality

gear that fits. 

Ski Testing

For those that need to have skis tested for flex pattern and pocket. I am offering a one time ski pick up, 

Sunday Oct 1st and Tuesday Oct 3rd to bring skis to Wayne Johansen to get them tested in Wakefield. 

A proper pair of skis is the best thing that you can do for your self and your athlete. 

In order to have them tested you will need to have your name and weight on your skis, and $10 per pair 

of skis . Your skis need to be clean no kick wax or glide wax. 

These skis will be returned to you on Thursday Oct 5th so that you can make good decisions on ski 

purchasing of this year.  You can also bring your skis to Wayne your self. 



Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing



Tuesday, October 3rd

Activity: Ski bounding intensity. 5 X2min Z4

Technique: ski bounding

Location: Chalet des Erables

Time: 6:30-8:00pm

Notes: Bring Ski bounding poles & HEADLAMPS


Thursday, October 5th

Activity: Rollerski technique of choice session. + ROSSIGNOL club night & UNIFORM FITTING.

Technique: Roller ski Skate OR Classic.

Location: Relais Plain Air

Time: 6:30 - 8:00pm

Notes: Wear heart rate monitors AND HEADLAMPS. 

Rossi night & uniform fitting in the RPA building. Come say hi to our club ski partner and order equipment.


Saturday, October 7th

Activity: Classic rollerski distance double pole (skate gear if you do not have classic)

Technique: Double pole

Location: Park mousette. We will ski to the Aylmer Marina and back. https://www.google.ca/maps/place/Parc+Moussette/@45.4196857,-75.7507535,17.84z/data=!4m5!3m4!1s0x4cce047785db0ec5:0x8bb33a61929e4161!8m2!3d45.4197148!4d-75.7482455?dcr=0

Time: 9:00 - 11:00

Notes: Wear heart rate monitors, bring water and a snack.


Sunday, October 8th

Activity: Thanksgiving weekend. No training

Technique: 

Location:

Time:

Notes:


** Note: This week (October 10-15) is a big intensity week. Please only do 1 strength day.

Tuesday, October 10th

Activity: Penguin TT

Technique: running

Location: Visitors centre

Time: 6:30-8:00pm

Notes:


Thursday, October 12th

Activity: Classic rollerski intensity.

                       Junior: 3X5min Z3

                        Juvenile: 3X4min Z3

Technique: Double pole

Location: P8

Time: 6:30 - 8:00pm

Notes: Wear heart rate monitors AND HEADLAMPS. 



Saturday, October 14th

Activity: Distance run

Technique: running

Location: P17

Time: 9:00 - 11:00am

Notes: Wear heart rate monitors, bring water and a snack.


Sunday, October 15th

Activity: Skate rollerski intensity

                Junior: 3X8min Z4

                Juvenile: 3X6min Z4

Technique: Skate

Location: P5. Intervals from Mica Junction.

Time: 8 - 10am

Notes:

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