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Training September 16 to 22

posted Sep 17, 2013, 5:43 AM by Maurice Moe Samm   [ updated Sep 19, 2013, 4:01 PM ]
This is week 21 in our yearly training plan. It is an easy building week, the focus of this week will be recovery, strength and agility.  

As a reminder, the deadline for the competitive programs (Nordic Race, Learn to Train, Track Attack, Biathlon Racers and Racing Bears) is Sept 17th.  At this point the rates go up by 10%, and only registered participants will be invited to attend practices. 

The Adirondacks hiking trip is going to be happening September 20-22nd. I will not be there as I have a coaching course that I need to attend. My thoughts are that this could be a great time to get in some hiking volume. My goal for this camp would be for you to "Bag as many peaks as you can" It is also a very important time for you to get to know the other folks in the club as well. 

I want to start talking about nutrition and athletic performance have a look below and we will be discussing this in practice. 

Nutrition is complicated the first message is be to get the junk out and add whole foods that have a complex assortment of vitamins, minerals, good fats, complex carbohydrates, proteins, enzymes, probiotic (good bacteria, i.e. unsweetened, live culture yogurt). The message to Athletes and parents is if you want a balanced house hold, having kids/athletes/parents that are well fed/hydrated before and after practice and at all times of the day with whole foods will lead to kids feeling better and have more capacity to feel good, be happy, learn and be active in their day. Eating junk makes us feel like junk. The trick with junk food is that it is carefully made to be be addictive to our tongue, the tongue and the brain are fooled into thinking that they are eating good food even though it is just the taste and not the reality, see the movie "Supersize Me". The other challenge for athletes and parents is the marketing behind junk food is very strong and it is convenient  so athletes and parents are going to want it. It is going to take some education and motivation for kids/athletes/families to be able to understand why they are eating differently from their peers. Success in athletics is one of the biggest motivators for good eating. 

Nutrition is very tricky. The best place to start is to look at the Westin Price foundation and read two books Nutrition and Physical degeneration by Wesin A. Price and Nourishing traditions by Sally Fallon.  One reason it is so tricky is when you tell an athlete to eat differently you potentially change or challenge the culture of the family/sport as food is so parallel with culture. And this is one reason why it is so hard to get people to eat differently because you are asking them to go counter culture. I have many talks that I have given about food over the past years. As a starting point for food and athletic performance is to talk first about getting the junk out of diets, yes poutine has got to go as a pre or post food to athletic performance. Eat  Whole Foods, i.e. meat, potatoes, rice, vegetables, fruit, etc. if it looks like something that was once alive then eat it. Avoid highly processed food, fast food (i.e. Macdonalds, KFC, A&W, Burger King), pre made, pre packaged meals i.e. kraft dinner, pop, juice (as much sugar as pop), energy drinks (too much sugar and caffeine) the whole chip isle, white bread, some people need to avoid all bread and grains (research gluten and phytic acid). Milk and many milk products are going to be difficult for many to digest as well.

When you look at nutrition from an active for life stand point many young athletes can maintain weight/health when eating lots of junk food because they are growing and very active they can metabolize just about anything. As kids get into their later teens and become adults this is very challenging especially if they stop being as active and have not changed their junk filled diet. It is at this time that their weight increases dramatically and their health will decline. If they are eating a healthy diet of complex whole foods it will be very unlikely that they gain a lot of weight as there is not the calorie density in whole foods. 1 litre of coke and a large bag of chips is 2000 calories and very little nutrition. 

The next steps is going to be understanding how to use a glycemic index ( knowing that high glycemic (sugar) foods should only be eaten directly after physical activity. Understand the difference between good fats(westin price has good info on this) omega 3, 6 , 9, medium chain fatty acids, saturated fat for cooking and where to get this (i.e. coconut oil, fermented cod liver oil, butter (raw is best), ghee, olive oil (not heated), avocados, animals fats) and bad fat (high processed high heated vegetable oils i.e. soy, canola), trans fats (and how they are made). 

If there are athletes with low energy, have extra weight, getting sick a lot, overly emotional diet is likely playing a role. It would be very interesting to have a food sensitivity test done as they are likely eating foods that they are sensitive to but not allergic. This is irritating their digestion and making it difficult for them to stay healthy and balanced. 

Week 21

Tuesday September 17th Juniors/Youth 

Activity: Skate Roller Ski intervals and distance 

Location: Relais Plein Air

Time: 4:30pm - 6pm

Tuesday September 17th Juveniles/Senior boys and Girls

Activity: Technical Running, strength and intervals

Location: Chalet des Erables  

Time: 6:30-8pm 

Thursday September 19th Juniors and Youth 

Activity: Technical running and Yoga 

Location: Relais Plein Air

Time: 4:30pm - 6pm

Thursday September 19th Juveniles and Senior boys and girls  

Activity: Skate Roller ski agility and Yoga 

Location: P8

Time: 6:30-8pm 

 Saturday September 21th Juniors and Juveniles 

Activity: Skate Roller skiing easy distance and 30 mins tempo for juniors, 20min for juveniles focus on off set technique, doing offset on your weak side. Moe is at a coaching course Katie will be leading. Re



Sunday September 22th Juniors and Juveniles 

Activity: Classic roller skiing for Nordic and Skate for biathlon easy skis distance.  Remember that p9-mica closes at 11am. 

Location: P8

Time: 10 - 12pm 

Week 22

Tuesday September 24th Juniors/Youth 

Activity: Classic roller skiing for Nordic Skate for biathlon  

Location: Relais Plein Air

Time: 4:30pm - 6pm

Tuesday September 24th Juveniles/Senior boys and Girls

Activity: Skate Roller Skiing 

Location: P8 

Time: 6:30-8pm 

Thursday September 26th Juniors and Youth 

Activity: Race Meeting

Location: NCC visitors centre

Time: 6:30pm - 8pm 

Thursday September 26th Juveniles and Senior boys and girls  

Activity: Race meeting

Location: NCC visitors Center

Time: 6:30-8pm 

 Saturday September 28th Juniors and Youth

Activity: classic nordic and skate biathlon roller skiing distance and technique

Location: P8

Time: 8-10am  

Saturday September 28th Juveniles and senior boys and girls

Activity: skate roller ski for 1 hour and goals and practice expectations 1 hr. 

Location: Visitors centre

Time: 10-12pm  

Sunday September 29th Juniors, youth, juveniles, senior boys and girls a

Activity: Skate roller ski time trial reverse pursuit

Location: P8

Time: 10-12