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Training September 25th to 30th

posted Sep 26, 2012, 9:41 AM by Maurice Samm   [ updated Sep 27, 2012, 1:50 PM ]

This is week 22 in our yearly training program, this means that it is an medium building week.   

I would like to congratulate Anne Gillespie our former treasurer, registrar and super volunteer, she has been selected as the Ski de Fond Quebec Volunteer of the Year. You can see the news posting if you follow this link http://www.skidefondquebec.ca/nouvelles/index.php. Thanks Anne for all of your years of service to Chelsea Nordiq, you did a lot to make the club and our kids successful.

Registration for Racing Rabbits and Nordic Racing will close on September 30, 2012.  Only registered athletes will be invited to training session following this date.   Thank you for your cooperation

 L'inscription pour les programmes Racing Rabbits et  Nordic Race  se terminera    le  30 septembre , 2012.     Seuls les athlètes inscrits seront invités à la session d'entrainement après cette date.  Merci de votre coopération.

Everyone needs to get registered there are a number of people that need to register, so if you are not registered please do so. Please use this link to our main page where you will find the link to register answer all the questions and read very carefully, make sure to register parents as well. http://www.en.chelseanordiq.ca/home/ski-programs/nordic-race.


The cross country race calender is set for this year, use this link to have a look, http://skidefondquebec.ca/evenements/w_doc_calendrier_nat_prov_2012-2013.pdf most events have also been put into the calender of the Nordic Race main page.

Cross country athletes that are wanting race on the Quebec cup circuit need to get their Cross Country Canada license, my NCCP number is 1217212 and my level is train to train. You need to get this through Cross Country Canada. If you are only doing one or two races you can use a day license but if you will not get CPL points which impacts your seeding for each race and Nationals. Those going to Nationals need to get the full license. Here is the link http://www.cccski.com/getattachment/16f8422f-4b47-4925-8a5a-62a7c12f9500/2012-CCC-Race-License-Online-Registration.aspx

There has been interest from a few folks about a Junior training camp put on by Founder Laurentide in Mont Tremblant. Please let me know if you are interested in this camp from Oct 26 - 28th, I am not sure of the costs or if I will be supporting this camp as it will depend on the number of athletes attending. I have asked Remi Brier for more information and I will pass it on to you when I know. 

1. Come to practice having eaten a nutritious snack/meal at least 45 minutes prior to practice. This will allow you to have enough energy to sustain a quality workout. Do not eat too much or to soon before practice as you will not be able to properly digest the food and you will have bloating, cramps and pain. We all have busy lives so you will have to be organized so that you have a snack with you before the start of practice. Remember this is your job not your parents they are busy enough driving you from place to place.

2. Come to practice well hydrated. Have a water bottle, full at the beginning of practice and empty at the end of practice.This means having drunk 2-3 litres ( more if it is hot and you are active) of water continuously throughout the day plus drinking your water bottle during practice and continuing to hydrate after practice. Do not drink a litre of water 10 minutes before practice this will not hydrate you properly and you will experience bloating, cramps and pain.  Being well hydrated at the beginning, middle and end of practice reduces the amount of recovery time (time where your body is tired). For early morning practice you should drink 2 cups of water as soon as you wake up to allow your body to be hydrated for practice.This should be a part of your morning routine everyday. if you are well hydrated it is easier to wake up.

3. Come to practice prepared with all of the equipment,  in working order, that you need for the day (running shoes, skis, roller skis, helmets, gloves, boots, poles, clothing, watch etc,) Having the wrong equipment sucks because you will miss out on practice.

4. Mentally prepare yourself for practice. Sit for a moment and center, slow your breathing, breathing in through your nose and out through your mouth. Make sure that you are breathing to your stomach, you should feel your stomach going in and out with every breath. Take ten breaths like this. Focus on being positive, having good technique, excellent focus and willingness to listen and have fun through out the work out. When you focus on positive outcomes you release endorphins into your body which help you feel happy, stronger, and less pain. This is the runners high that people talk about.

5.  Be confident and motivated for the days training. The most damaging thing to your performance and training is low confidence, low motivation and low self esteem. If you do not believe that you can be faster, stronger and better then your progress will be very slow and if you do not want these things than it will not happen at all. You need to believe in your self and your ability. It is you who wants to do intervals, volume, technique work and get stronger, faster smarter, this is why you come to practice. Do your best in every practice. Your best is different every week as you get stronger or as you respond to stress in your life. Sometimes your best is amazing and sometimes your best is not very impressive. There are usually good reasons for this you are tired, sick, stressed but this is still your best given the situation. If you focus on doing your best you will show improvement over the long run.  

6. Support your team mates. Practice is always more fun when you are supported and having fun with your team mates. Being able to train with others makes training easier as there are others to push and motivate you. Make sure that you support the people who are faster than you and the people that are slower than you. Life is always like this, there are always people faster and slower than you and performance is about your personal best. Sometimes this is difficult but remember that it feels good to be supported and encouraged no matter how fast you are.

7. Listen to your body, and push to an appropriate level of intensity. If we are doing Long Slow Distance keep your heart rate low, if we are doing intervals push hard. Always remember that pushing too hard or too hard while you are tired, sick or injured could mean getting over tired, sicker or more injured. Talk to your coaches if you are feeling tired, sick or injured. Remember that there is no training benefit to being over tired, sick or injured.

8. Eat a snack right after practice and a meal within an hour of practice. After practice your heart rate stays high for a certain amount of time, 20 to 60 minutes. This depends on the practice intensity and how tired you are. If you eat while your heart is high you are replacing sugars/energy, protiens and nutrients in your body faster because your heart is moving your blood around your body faster. 

9. Make sure that you have extra clothes so that you are warm and dry after practice, change your clothes, shower as soon as you get home. If you are clean, dry and warm soon after practice you will feel better and be happier about practice. If you are sweaty, stinking and cold then you will not feel as good about your self and your practice.

10. Record your training on sport log. It is a way for me to see what is happening with you and how you are responding to training. When you record your training leave good comments and ask good questions. This means that you are thinking about your practice and training.


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 25th     
  • Activity: Strength
  • Location: Biathlon Range 
  • When: 6:30 - 8pm
  • Bring: Running gear, watch with a timer water, snack for after practice

Thursday, September 27th      

  • Activity: Classic Roller skiing intensity Juveniles, Senior Boys and Girls 5 x 3min Juniors, Youth 7 x 3 min, 1.5 min active recovery between intervals.
  • Location:P8
  • When: 6:30 to 8:00
  • Bring:Classic roller skis,(biathletes and athletes new to roller skiing can skate) poles, boots, gloves and watch with a timer, water, snack for after practice

Saturday, September 29th 

  • Activity: Running LSD and 5-10 minute interval we will be doing one interval up to the top of skyline chair lift and 30 minutes strength
  • Location: P8
  • When: 9-11am
  • Bring:Running gear, watch with a timer, water, snack for after practice

Sunday, September 30th  

  • Activity: Classic roller skiing, biathletes and those new to roller skiing can skate 1hr 30min LSD roller skiing 30 minutes tempo roller skiing, 1 hr long slow distance running. I will be doing video work during this practice.
  • Location: P8
  • When: 9-12noon 
  • Bring: Classic roller skis,(biathletes and athletes new to roller skiing can skate) poles, boots, gloves and watch with a timer, water, snack for after practice

Tuesday, October 2nd    

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

Thursday, October 4th       

  • Activity: Skate Roller skiing intervals Juveniles, Senior Boys and girls 3 x 5 min juniors, youth  4 x 5 min,  2.5 min active recovery between intervals
  • Location:P8
  • When: 6:30 to 8:00
  • Bring:skate roller skis, poles, boots, gloves and watch with a timer, water, snack for after practice

Saturday, October 6th  

  • Activity: Running LSD and 5-10 minute interval we will be doing one interval up to the top of skyline chair lift and 30 minutes strength
  • Location: P8
  • When: 9-11am
  • Bring:Running gear, watch with a timer, water, snack for after practice

Sunday, October 7th   

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