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Training September 14 to September 20

posted Sep 14, 2015, 11:45 AM by Maurice Samm   [ updated Sep 14, 2015, 1:29 PM ]

This is week 

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.  


Date 

Event Type & Location 

Distance and Discipline’s (TBC) 

Location

Recommended participation

Approximate cost plus race Fees

November

Snow Loop

Early Season Snow

Camp Fortune

all

$65.00

Oct 15-18th

Dryland training camp

Roller ski volume and technique

Jericho, Vermont

All

$200.00

Nov 12, 14

Snow training camp

Snow volume and technique

La Foret Montmorency

 2nd year Juveniles and older

$400.00

December 5-6,8

North American Cup





19-20 Dec

Craftsbury Vermont



2nd Year Juveniles 

$350.00

9-10 jan

Coupe Québec #1

Courte Dist Cl / Sp Sk

St-Bruno

all

$300.00

January 11, 16 – 17 

NorAm WJr/U23 Trials 

Skiathlon, Skate, Classic

Lappe Nordic,Thunder Bay

Coach Invitation

$1700.00

January – 30-31 

Coupe Québec #2

Prologue Cl Pursuit Sk

MSA

all

$300.00

Feb 5 6-7 

Eastern Can Championships

Prologue & Sp Cl ? / dép ind sk / dép masse Cl

Nakkertok Ski Centre

all

race fees

Coupe Québec #3

Feb 13 -14-15

Championnat Jeunesse NorAm


Club Défi St-Gabriel-de Brandon

N/A

N/A

Feb 20-21 

Coupe Québec #4

5-10 km Sk / 15-20 km Cl

Saguenay

all

$300.00

Feb.22-28 

U23-WJC Championships 


Romania 

Romania 

N/A

March 1 -12 

Ski Tour Canada 2016 JCP-Gatineau, Mont Royal-Mtl, Plaines of Abraham-QC, CNC, LL 

Sp F/ MS C/ Pursuit F/ Sprint F/ Sp C/ Int Cl/ Skiathlon 15,30/ Pursuit 10/15 F 


Spectator Gatineau Montreal? Quebec City?

N/A

Mar 13, 14

Coupe Québec Finale

courte dist 5-10 Cl / Relais Sk 3 X 2,5-5 km

Laurentides (Far Hills)

All

$300.00

March 19-26 

2016 Haywood Ski Nationals, Whitehorse 

T Sp (C) 5/10 C 10/15 F Sp F Sp F 30/50 Cl Mst 


2nd year juveniles and older

$3000.00



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. 

Athlete

Pull Ups

Sit ups

Pushs Ups

Box jumps

Dips

Flexion

Extention

Ad/Back balance

side right 

side left

Side Average

Andrea

28

54

57

76

43

3m

2m 28s

1.22

1m 47s

1m 46s

1.01

Mykal

25

51

60

60

36

3m

4m

0.75

2m

2m

1.00

Grevais

35

41

58

60

54

1m 30s

3m 40s

0.41

2m 47s

3m

0.93

Anna

5

30

30

35

30

2m

3m 30s

0.57

1m 30s

1m 30s

1.00

Janna

1

41

7

28

17

3m

4m

0.75

1m

1m

1.00

Chloe

0

47

57

46

46



 



 

Sierra

4

32

28

32

21

1m 57s

4m 36s

0.42

1m 5s

49s

1.33

Jordan

10

40

36

36

35

2m

2m 46s

0.72

38s

1m

0.63

Tianna

6

27

38

37

25

1m 5s

3m 25s

0.32

1m 4s

1m 10s

0.91

Lotte

1

38

28

38

23

1m 5s

5m 30s

0.20

1m 24s

1m 5s

1.29

Alonzo

26

41

40

56

33

1m

1m

1.00

1m

45s

1.33

Zac

12

54

34

63

45

1m 30s

3m

0.50

50s

1m

0.83

Teo

22

41

39

34

26

2m

1m

2.00

1m 13s

1m 11s

1.03

Etienne

20

22

32

35

22

1m

1m 48s

0.56

1m 8s

1m 30s

0.76

Casey

16

35

46

53

32

2m 17s

50s

2.74

1m 10s

1m 12s

0.97

Ian

5

37

39

34

17

1m 5s

1m 30s

0.72

40s

40s

1.00

Issac

18

34

31

53

29



 



 

Ju

9

22

30

30

23

1m 20s

3m 16s

0.41

45s

46s

0.98

Piaper

11

32

32

46

22

3m 22s

3m 20s

1.01

1m 32s

1m 7s

1.37

Robyn

5

36

36

29

25

3m 12s

2m 34s

1.25

1m 5s

1m 22s

0.79

Nicy

5

41

26

40

25

1m 15s

3m 15s

0.38

30s

55s

0.55

Sophia

19

42

32

54

28

3m

3m 5s

0.97

1m 20s

1m 19s

1.01

Carly

9

31

39

46

31

3m 9s

3m 10s

0.99

2m

2m

1.00

Maeve

3

30

38

43

25

4m 2s

1m 12s

3.36

1m

1m 17s

0.78

Karina

6

45

48

35

20

12m 30s

3m 10s

3.95

1m 4s

1m 3s

1.02

Madeline

0

35

26

28

15

5m

1m 38s

3.06

37s

39s

0.95

Ingrid

7

48

38

57

39

1m 44s

1m 29s

1.17

1m 8s

1m 4s

1.06














Tuesday Sept 15th

Activity: Classic Intervals technique  2 x 3min legs only, 2 x 3min arms only

Location: Relais Plien Air

Time: 6:30-8:30pm

Thursday September 17th Moe is in the Adirondacks

Activity: Ski Bounding 3 x 5 min juveniles, 3 x 7 mins junior b/g, and 3 x 8 min open zone 4, equal rest

Location: Penguin Picnic site remember running poles

Time: 6:30-8:30

Saturday  September 19th Moe is in the Adirondacks 

Activity: Skate Ski Time Trial Practice 

Location: P8

Time: 9-11am everyone

Sunday September 20th Moe is in the Adirondacks

Activity: Classic distance ski and technique work. This is a 3 hour work. Open categories should ski 30-35kms. Junior b/g athletes should ski 20-30km, Juveniles should ski 15-20km Katie will be doing some technique work with Juveniles and Juniors.

Location: p5

Time:8-11am 

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