This is week 22 of our yearly training plan. It is a building week. See you at practice. 

Race Planning: Please fill out this race document on google docs, it is to let us know which races you are planning on attending for this year. https://docs.google.com/spreadsheets/d/1Zs1Zkz3eOEIidPwkHsvT-zq1-IyjIdiYojuLrEd6yH8/edit#gid=0 please have this filled out by Sept 31. If you need help with this talk to Moe or Katie

It is time to get your cross Country Canada Racing license.  This license is very important for cross country skiers, in categories juvenile and up for both Quebec and Ontario athletes, biathletes you do not need this. This license allows you to collect CPL points, this is how athletes are ranked in Canada and it is connected to the Federation International de Ski (FIS) point list which is the international point list. Once you have your license and you have points on the list you can see how you rank with athletes in Canada and internationally. It is interesting and mandatory for your development as an athlete.

You get points based on how you finish in races that are provincially (Quebec Cup or Ontario Cup), Nationally (Easterns, Nationals) or FIS sanctioned (Craftsbury). 

More importantly if you have no points,  you will always start at the back of the pack as you are seeded in races depending on your CPL point ranking. CPL point is how different teams are selected (provincial teams, talent squad, junior national team, national team etc. 

For those that are doing only one Quebec cup race (Easterns) it would be fine to have a day license which is cheaper but it will mean that you do not collect points for next year.  

Follow this link to register online for your CCC race license and for those going to Craftsbury you will need to get a FIS license. http://www.cccski.com/Events/License-Applications.aspx

You will need the following information

Club Official: Maurice Samm (Head Coach)

Coach Name: Maurice Samm

My NCCP# is 1217212

My Coaching Level is Competition Development

Tuesday Sept 30th Senior Team   Activity: Skate roller ski, 3 x 4min zone 4 intervals 4min rest.   Location: Relais Plein Air bring your heart rate monitors and watches Time: 4:45-6:15pm  Tuesday Sept 30th Junior Team  Activity: Skate Roller Ski, one skate and two skate technique 3 x 3mins intervals with 3min rest.  Location: P8 bring your heart rate monitor and watches Time: 6:30pm - 8pm  Thursday Oct 2nd Senior Team Activity: Running fartlick, zone 4 no poles 3 x 10min (12min for junior/open men) 5 min rest  warm up run to  the park way, 1st interval on the park way to pink lake and the second will be on the trail around pink lake.  Location: Relais plien air, bring your heart rate monitors and watches Time: 4:45-6:15 Thursday Oct 2nd Junior Team Activity: Strength Location: Biathlon Range Time: 6:30 to 8pm  Saturday Oct 4th Senior Team Activity: Classic Roller ski (skate for those with out classic skis) 2 x 4min legs, only 2 x 4min arms only 2 x 4min arms and legs Location: P8 Time: 8-9:30am  Saturday Oct 4th Junior Team Activity: Classic Roller ski (skate for those without classic skis) 2 x 3min legs only, 2 x 3min arms only, 2 x 3min all together zone 2 warm up to p5 intervals here   Location: P8 Time: 10:15 to 12:15 Sunday Oct 5th All Activity: Summer Biathlon Race 5 x 4min zone 4 intervals, we do the summer biathlon series because it is fun, to support and understand the training that our biathlon brothers and sisters are doing. You will get shooting lessons before you race. last race there was a 10 year old boy and an 8 year old girl who had never shot a biathlon air rifle before and they were able to shoot 7 out of 10. If they can so can you.   It is only $10 follow this link to more information and registration on zone 4. Registration closes Oct 2nd. This is the last one that we will participate in until the winter biathlon race in March.  Location: Biathlon Range  Time: 9am - 12noon