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Training September 2nd to September 8th

posted Aug 30, 2019, 8:29 PM by Maurice Moe Samm   [ updated Aug 30, 2019, 8:40 PM ]
Welcome Back to Fall Training 
It has been a great summer and it is time to gather everyone for vacations, other sports and start to giver gas towards the next race season. There is only 90 days until our first race and it is time to turn the amazing training base that we have into a serious racing machine. 

Reminder that training is now Tuesday and Thursday 6:30-8pm and Saturday 9am -11am. 

Important up Coming dates

This week end there will be no team training on Saturday as it is the SFQ AGM so training will be on Sunday
Strength testing Tuesday September 10th
September 21 is the Skinouk Roller Ski Race
September 28th is our Chelsea Open House
Oct 3-6 will be our fall training camp, Likely in Tremblant,  details to come and there will be an opportunity to run papineua ville if these dates conflict. 
Oct 26th fall Orienteering Rogaine get your compasses ready
Nov 2-3rd Chelsea Nordiq Ski Swap
November 30th -Dec 1 on-snow Camp (Maybe at Nakkertok maybe Morin Heights depending on snow)
Dec 6 and 7 Premier Neige races in Morin Heights 
Dec 13-15 Q-Cup #1 Nakkertok Candy Cane Cup 

Sporte Etude

For athletes interested in doing a modified Sport etude at Philemon Wright High School. It is possible to talk to your guidance councillor and do 2 days of training with sport etude. Hadley is doing a sport etude but it is only for grades 7 and 8. grade 9 to 11 athletes can still join sport etude but they will miss class a couple of times a week, it is a good way to get your training done during the day, be with a highly motivated group of athletes. 

I recommend Wednesdays and Fridays from 1:30-3:30pm
Training will be at the Relais Plien Air
The cost of this program will be $650 for the year 
If you are interested talk to Moe


During our first week of training we will be doing testing with Anneke Windgarden helping her with her research project. See below for a note from her. 

Thanks again for agreeing to participate in my research project, I'm stoked that you guys/girls are interested in seeing how fatigue affects your performance! 

We are getting close to the testing dates and I wanted to send everyone an update (I will send a final update a couple days before the testing) so that you know what to expect! There's a lot of information here, so please read carefully to the bottom and let me know if you have any questions.

Testing Dates (Please confirm if you are doing morning or evening ASAP):
- Sept 3rd @ 8:30 AM OR 6:30 PM - Terry Fox Track (in Ottawa) - Meet just outside track
- Sept 4th @ 8:30 AM OR 6:30 PM  - Terry Fox Track (in Ottawa) - Meet just outside track
-  Sept 5th @ 8:30 AM OR 6:30 PM - Terry Fox Track (in Ottawa) - Meet just outside track

What you need to do to be prepared (Pre-Testing Instructions):
Bring your HR monitor watch & strap (and know how to use it!), also bring the charging adapter so I can upload the data to my computer immediately after testing. 
Treat the 3km tests like a race day. Optimize race nutrition, prioritize getting a good sleep & manage fatigue appropriately to perform YOUR BEST for the TT. Following these guidelines are essential to ensure quality results. This could mean taking the afternoon off work to rest, roll, prepare, think about the split times you need to hit your goal, stay hydrated, etc. Ideally this also means that you aren't spending a long day in the sun or being extremely active and showing up tired to the testing. 
Take August Sept 2nd as a rest day. This is mandatory as a part of the protocol. Failure to take this rest day will compromise your results. "Rest Day" means no structured workouts; light physical activity (ie, a short cycle commute, walking around with friends, an easy swim) is okay. 
No other structured workouts on Sept 3rd, 4th, 5th. This is mandatory as a part of the protocol. Participating in additional workouts will compromise your results. If you have another sport that you practice (ie, soccer, paddling, etc), please speak with your coach to let them know you will not be attending practice/games on these days. Please treat these workouts as races and avoid strenuous or exhausting activities outside of the testing workouts. 
- I will send out more specific workout plans and details closer to the date. 

Training Plans

Training plans have been updated. Follow the following links to your training plan. 
For those that have their own training plans cut and paste the August training plan into your plan. 


This weeks plan unless you are doing Anneke's fatigue Study and then you will be doing the three trainings for the study. The Study is for athletes that are Junior ages and older. We will join them of the Thursday Track Run. 

Meso 5
Week TypeTesting
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday September 2
AMrecovery
PM
Tuesday September 3
AM
PMRun and Team Building1.5Visitors Center 6:30 - 8pm
Wednesday September 4
AMSki Strength1Self training
PM
Thursday September 5
AM3km time trial 1.5Terry Fox track
PM6:30-8pm
Friday September 6
AMStrength Gym1Self Training
PM
Saturday September 7
AMZone 1 zone 1 - Style of choice1.5Self training
PM
Sunday September 8
AMzone 4 Skate Roller ski zone 3, agilty and video work2Lac Lemey Reno Depot Parking lot - 9am -11am
PM
Week TotalYTP =88.5
Meso 5
Week TypeTesting
DateAM/PMTraget ZoneWorkout DescriptionHoursComments
Monday September 2
AMrecovery
PM
Tuesday September 3
AM
PMRun and Team Building1.5Visitors Center 6:30 - 8pm
Wednesday September 4
AMSki Strength1Self training
PM
Thursday September 5
AM3km time trial 1.5Terry Fox track
PM6:30-8pm
Friday September 6
AMStrength Gym1Self Training
PM
Saturday September 7
AMZone 1 zone 1 - Style of choice1.5Self training
PM
Sunday September 8
AMzone 4 Skate Roller ski 4x4min zone 3 and Agilty and video work2Lac Lemey Reno Depot Parking lot - 9am -11am
PM
Week TotalYTP =88.5
Comments