This is week 20 in our yearly training program, this means that it is a recovery week.   

We are now training Tuesday, Thursday, Saturday, Sunday practices. 

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, September 11th       

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

Thursday, September 13th      

• Activity: Classic Roller skiing intensity 10 x 30sec 
  
• Location:P8
  
• When: 6:30 to 8:00
  
• Bring:Classic roller skiing gear, watch with a timer, water, snack for after practice

Saturday, September 15th 

• Activity: Time trial Nordic Classic and Biathletes Skate Roller skiing, 1hrs LSD roller skiing  
  
• Location: P8
  
• When: 8:00 to 10:00 please note the change in time so that we can time trial with Nakkertok
  
• Bring:Classic or Skate roller ski gear, watch with a timer, water, snack for after practice

Sunday, September 16th   

• Activity: Running with poles, strength and goals session come ready to talk about your goals for the season
  
• Location: Camp fortune 
  
• When: 9am - 12noon  
• Bring: Running gear, running poles, watch with a timer water, snack for after practice