I think that most people are registered. Those that have not remember that after September 16th fees will increase by 10% so register early.
Here is the provincial and national Calendar with events. Chelsea Nordiq will be supporting each of these events except the blue and purple events which there for your interest. We will soon have sign ups for these events posted. The google calendar on the Nordic Race home page is also up to date.
For the Training Camp in Jericho this is a very important camp and I would like you to make this a priority. It will be our first team event with all nordic race athletes it will be good volume camp, in a cool location and a good team experience.
La Foret Montmorency will also be a good camp but it is not a priority for juvenile athletes as we will have the snow loop at Camp Fortune.
Craftsbury is an excellent race for juniors and older as. I will consider some juveniles. It is not a priority for first year juveniles that have not been on the Quebec Cup Circuit. This race is very busy and sometimes the snow conditions are not that great so it can be a challenging first experience for young athletes.
For all athletes the Quebec Cup circuit is a priority. Biathletes if you can do Eastern's it is a great race and lower cost event as there is not travel. There will be 80 athletes in categories and it is a great way to test your self against the best skiers in Canada.
Trials is a Coach Invitation event only, it is only important to those that need good points and are looking to qualify for Quebec, Ontario or National level teams.
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Date
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Event Type & Location
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Distance and Discipline’s (TBC)
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Location
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Recommended participation
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Approximate cost plus race Fees
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November
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Snow Loop
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Early Season Snow
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Camp Fortune
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all
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$65.00
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Oct 15-18th
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Dryland training camp
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Roller ski volume and technique
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Jericho, Vermont
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All
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$200.00
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Nov 12, 14
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Snow training camp
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Snow volume and technique
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La Foret Montmorency
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2nd year Juveniles and older
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$400.00
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December 5-6,8
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North American Cup
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|
|
|
|
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19-20 Dec
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Craftsbury Vermont
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|
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2nd Year Juveniles
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$350.00
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9-10 jan
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Coupe Québec #1
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Courte Dist Cl / Sp Sk
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St-Bruno
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all
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$300.00
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January 11, 16 – 17
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NorAm WJr/U23 Trials
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Skiathlon, Skate, Classic
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Lappe Nordic,Thunder Bay
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Coach Invitation
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$1700.00
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January – 30-31
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Coupe Québec #2
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Prologue Cl Pursuit Sk
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MSA
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all
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$300.00
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Feb 5 6-7
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Eastern Can Championships
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Prologue & Sp Cl ? / dép ind sk / dép masse Cl
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Nakkertok Ski Centre
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all
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race fees
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Coupe Québec #3
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Feb 13 -14-15
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Championnat Jeunesse NorAm
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Club Défi St-Gabriel-de Brandon
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N/A
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N/A
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Feb 20-21
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Coupe Québec #4
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5-10 km Sk / 15-20 km Cl
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Saguenay
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all
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$300.00
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Feb.22-28
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U23-WJC Championships
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Romania
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Romania
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N/A
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March 1 -12
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Ski Tour Canada 2016 JCP-Gatineau, Mont Royal-Mtl, Plaines of Abraham-QC, CNC, LL
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Sp F/ MS C/ Pursuit F/ Sprint F/ Sp C/ Int Cl/ Skiathlon 15,30/ Pursuit 10/15 F
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Spectator Gatineau Montreal? Quebec City?
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N/A
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Mar 13, 14
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Coupe Québec Finale
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courte dist 5-10 Cl / Relais Sk 3 X 2,5-5 km
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Laurentides (Far Hills)
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All
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$300.00
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March 19-26
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2016 Haywood Ski Nationals, Whitehorse
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T Sp (C) 5/10 C 10/15 F Sp F Sp F 30/50 Cl Mst
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2nd year juveniles and older
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$3000.00
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Here are the strength test results.
There is a lot of information that comes form this test.
#1 this is a very hard test so good work to all that did it. I have heard that there were some sore bodies the next day. If you are sore or a certain part of your body hurt during the test it is a very good peace of information about your body that is important to know what do do with it. I will go through each section and give you some things to think about.
The first part of this test is the Cross Country Canada strength test. I have posted the test and the national results in the filing cabinet so you can check how you did compared to national standards. Remember the most important thing is how you improve for 10 weeks from now. This next phase is really important for strength development.
Pull Ups - Pulls of a very good indicator for skier strength, this motion is very similar to double poling so if you are able to do a lot of pull ups you are going to be a strong at double poling.
Sit ups are very important as our core is the place where al force begins being able to build explosive force here is very important. Remember than your Quads, hip flexors, abs are all important in this movement.
Push ups strength of your pecs and lats is very important these are big muscles in double poling. It also test your ability to create power with a tense core which is super important for balance.
Box jumps test the explosive power of your legs, which is very important. It also tests your legs agility to continue doing the same explosive exercise for 1 minute and not trip and fall.
Dips test your shoulder, upper back and tricep strength also very important in double poling.
The flexion and extension Test are very interesting as the test these muscle groups until failure. I wan to put a shout out to Karina as she set a new club record for flexion at over 12mins the previous record was 8.5mins set by Caroline Bisson. What is really interesting about these two number is that the abs should be 75% as strong as the back (extension should be longer than flexion). When this is the case they are said to be in balance. Muscle balance is very important. If your muscles are imbalanced (if you see a number more than 10% for 75% in the Ab/back balance column) it is an early sign of potential injury. So if you see that to do not have good balance you will want to work on the muscles that are weaker.
Same is true of side plank. The average should be within 95% to 105% other wise one side is stronger than another which is not good. If you have one side much stronger than the other thing about which side that you offset on, re you right handed, right footed, do you only paddle on the right? It will be important to balance this out. Side plank is also a very good indicator for skiers as side plank uses all of the balance muscles that we use when particularly in one skate and classic striding.
Once you have a look at this you will sees some places where you can improve your self and we will see if you can improve in 10 weeks time.
